Latest / Health Unscripted / Ep 57: How To Actually Change Your "Foundations"

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Ep 57: How To Actually Change Your "Foundations" · Health Unscripted

• 0:06
  SPEAKER_00: What's up, y'all?
• 0:07
  SPEAKER_00: Welcome back to another episode of Health Unscripted with Dr.
• 0:10
  SPEAKER_00: D.
• 0:11
  SPEAKER_00: I am Dr.
• 0:11
  SPEAKER_00: Ashley Dwyer, and today we're gonna get into how to even fix your foundations.
• 0:16
  SPEAKER_00: What does the Foundations First Framework even mean?
• 0:18
  SPEAKER_00: You guys hear me say this online all the time.
• 0:20
  SPEAKER_00: I'm even teaching coaches it now when it comes to like my speaking engagements and how we work with clients.
• 0:27
  SPEAKER_00: The Foundations First Framework is something that I created or just kind of like put out there into the matrix.
• 0:33
  SPEAKER_00: I'm sure other people have different ways of describing it, but mine is more so if the foundations of your house are screwed and messed up, doesn't matter how cute you make the house, how much you decorate it, how much you paint it, you know, what you uh furniture you put in it, whatever, it's going to crumble, it's going to fail, right?
• 0:52
  SPEAKER_00: And so no matter how many red light therapies we do, supplements we take, uh, no matter how much skincare routine we do, no matter how many peptides we inject, if our foundations suck, there is no way that we are actually going to make sustainable change and actually feel better.
• 1:10
  SPEAKER_00: So the foundation's first framework was something that I came up with because I left pharmacy, as you guys know, because I felt like I was just handing out band-aids over a counter.
• 1:19
  SPEAKER_00: Like, yes, medication is necessary and absolutely needed in a lot of cases, but for some cases it's not, and it's just turned into this whole symptom management thing, right?
• 1:28
  SPEAKER_00: And then we need another medication to handle the side effects of the first medication.
• 1:32
  SPEAKER_00: So it's just this merry-go-round of crap.
• 1:35
  SPEAKER_00: And so I actually wanted to help my clients, patients, whatever you want to call them.
• 1:40
  SPEAKER_00: I guess they were patients at the time.
• 1:42
  SPEAKER_00: And I'll never forget this one woman.
• 1:44
  SPEAKER_00: I actually had enough time to talk to her at the register because we weren't super, super busy.
• 1:48
  SPEAKER_00: But she was picking up thyroid medication and she was explaining to me how she felt and how she's just like anxious and has hair palp, uh, heart palpitations and just like all of these crazy symptoms.
• 1:57
  SPEAKER_00: And I was like, I think your thyroid meds are too high, right?
• 2:01
  SPEAKER_00: And she was like, Oh, I never even thought of that.
• 2:03
  SPEAKER_00: Like, I just thought I was having like panic attacks or anxiety or there was something wrong with my heart.
• 2:08
  SPEAKER_00: So she went in to speak to her doctor, they did labs, and she ended up coming back to me at the pharmacy and was like, You were absolutely right.
• 2:12
  SPEAKER_00: My thyroid meds were too high and my levels were super low.
• 2:16
  SPEAKER_00: I was over medicated.
• 2:17
  SPEAKER_00: And I was like, this is what I want to do, right?
• 2:19
  SPEAKER_00: And I didn't really get that opportunity in pharmacy because we didn't have enough time.
• 2:22
  SPEAKER_00: There was not enough help.
• 2:23
  SPEAKER_00: I was always needed on the phone or behind the counter.
• 2:25
  SPEAKER_00: And when I was in front of the counter and on the register, it was real quick.
• 2:29
  SPEAKER_00: Um, as much as patients like to treat the pharmacy as McDonald's, sometimes it really did run like McDonald's, and I hated that because we needed so much more time and patients deserve better.
• 2:40
  SPEAKER_00: So I came out wanting to actually fix everyone's lifestyle foundations.
• 2:44
  SPEAKER_00: And when I say foundations, I think of it like a pyramid, right?
• 2:47
  SPEAKER_00: And so the bottom stack of that foundation is going to be new your nutrition.
• 2:52
  SPEAKER_00: That includes what you're eating, how much you're eating, how you're pairing meals, meal timing, uh blood sugar regulation.
• 2:57
  SPEAKER_00: That includes everything with nutrition.
• 3:00
  SPEAKER_00: Okay.
• 3:00
  SPEAKER_00: Nutrition is huge and the biggest pillar, in my opinion.
• 3:05
  SPEAKER_00: Next up on that foundational stack is training and movement.
• 3:08
  SPEAKER_00: So strength training, steps, cardio, how we're moving, yoga, meditate, like not meditation, but Pilates, um, active recovery, things of that nature.
• 3:17
  SPEAKER_00: Because even if we are eating well, if we're not actually building muscle mass or we're not actually moving, we're still not fully healthy, right?
• 3:24
  SPEAKER_00: The next one on top of that is lifestyle.
• 3:27
  SPEAKER_00: And that would include sleep and that would include nervous system support.
• 3:30
  SPEAKER_00: So no matter how much we've changed our nutrition and our training, if our, if we're still stressed to the max 10 out of 10, we're still gonna have a hard time seeing results, all right?
• 3:39
  SPEAKER_00: If we're not sleeping, no amount of like nutritional changes are going to fix four hours of sleep a night, okay?
• 3:45
  SPEAKER_00: And the lack of recovery that our body is getting.
• 3:48
  SPEAKER_00: We're gonna have to change training, right?
• 3:49
  SPEAKER_00: If we're not getting enough sleep.
• 3:51
  SPEAKER_00: So maximizing those areas.
• 3:53
  SPEAKER_00: And then at the very top is supplements, which means those are last line.
• 3:57
  SPEAKER_00: Last line.
• 3:58
  SPEAKER_00: And I know a lot of people like to jump right to supplements, but supplements are supposed to be supplemental, okay?
• 4:04
  SPEAKER_00: They should not replace any of the foundations below it.
• 4:08
  SPEAKER_00: They should not replace stress management or fiber or uh movement and exercise, which they really can't, right?
• 4:14
  SPEAKER_00: So caffeine can maybe increase your metabolic rate a teeny, teeny, teeny bit for the time you're taking it, but not long term, right?
• 4:21
  SPEAKER_00: So supplements should be the last line if we need additional boosts or if we actually see deficiencies on blood work that we can't correct any other way, all right?
• 4:30
  SPEAKER_00: And then this is kind of part of it, but encompassing all of that around, like imagine the pyramids sitting in a circle, is going to be the patient or the client's environment.
• 4:40
  SPEAKER_00: So where do they live?
• 4:41
  SPEAKER_00: What access to grocery stores do they have?
• 4:42
  SPEAKER_00: What does their insurance, doctor, health, any of that provide?
• 4:46
  SPEAKER_00: What does their life look like?
• 4:47
  SPEAKER_00: Do they have kids?
• 4:48
  SPEAKER_00: Do they have a busy commute, like a two-hour commute, right?
• 4:51
  SPEAKER_00: Like all of what they're dealing with needs to also be taken into account for the recommendations we make because consistency and adherence are the only things that matter.
• 5:01
  SPEAKER_00: And if you can't stay consistent with whatever plan you're on, you're not gonna get results.
• 5:05
  SPEAKER_00: And if you you're not gonna adhere to it, right?
• 5:08
  SPEAKER_00: So we need to make these changes in order to see success and to um actually get people feeling better.
• 5:16
  SPEAKER_00: And so changing your foundations actually looks like I have a free resource on this, I'm gonna put it in the chat underneath the show notes.
• 5:24
  SPEAKER_00: It's the five pillars of lifestyle change, and you'll get a self-assessment in there on how you're actually doing with each pillar.
• 5:30
  SPEAKER_00: Okay.
• 5:31
  SPEAKER_00: So when I say like, how do we actually change our foundations?
• 5:34
  SPEAKER_00: Like, what does that look like?
• 5:36
  SPEAKER_00: I heavily recommend tracking your macros.
• 5:39
  SPEAKER_00: Heavily recommend.
• 5:40
  SPEAKER_00: I will always say this because you don't know how much you're eating until you actually measure things out and you record it and you're like, oh my goodness, I just had a client start with me this week.
• 5:48
  SPEAKER_00: And she was like, honestly, the log was kind of tedious and it was a little hard, but I can't believe what I saw when I recorded, like when I looked at everything and what we saw the totals of.
• 6:00
  SPEAKER_00: She has some days of 1400 calories and some days of 2700 calories.
• 6:04
  SPEAKER_00: She has some meals that look okay, and then some meals with over 150 grams of carbs.
• 6:09
  SPEAKER_00: And she was like, I had no idea.
• 6:10
  SPEAKER_00: I just thought it was good.
• 6:12
  SPEAKER_00: So, you know, like this brings so much awareness.
• 6:16
  SPEAKER_00: So I would very much recommend tracking your calories.
• 6:19
  SPEAKER_00: Okay.
• 6:20
  SPEAKER_00: I would also recommend you stop skipping meals because we are trying to regulate blood sugar and stress response.
• 6:26
  SPEAKER_00: So if you are premenopausal in perimenopause, any of those two categories, postmenopause, it doesn't matter as much, but I still think you'll feel better if you eat every three to four hours instead of fasting and only like skipping meals and eating barely anything.
• 6:39
  SPEAKER_00: So meal timing very much matters for blood sugar control and stress response.
• 6:43
  SPEAKER_00: And then how we pair those meals.
• 6:45
  SPEAKER_00: So no naked carbs, nothing that's gonna spike blood sugar and cause it to dip lower than it was before, so that now you have exhaustion and even more cravings than you did before.
• 6:54
  SPEAKER_00: So making your meals full of protein, carbs, fats, and fiber.
• 6:59
  SPEAKER_00: All right.
• 6:59
  SPEAKER_00: We want a balanced meal so that you feel satisfied also and that you're not reaching in the cupboard an hour later for another snack.
• 7:05
  SPEAKER_00: Okay.
• 7:05
  SPEAKER_00: That constant snacking and grazing is what is messing up your blood sugar and what is throwing you off 100%.
• 7:12
  SPEAKER_00: So um those are part of nutrition.
• 7:16
  SPEAKER_00: So looking at meal timing, meal pairing, what you're eating, right?
• 7:19
  SPEAKER_00: We want fiber, we want fruits and veggies at every meal, we want lean proteins, we don't want refined and processed carbs or fast food making up the majority of our meals.
• 7:27
  SPEAKER_00: We do want to make sure we have enough protein in every meal.
• 7:30
  SPEAKER_00: When you're thinking of building a meal, I want you to first think of the protein component.
• 7:33
  SPEAKER_00: What is that going to be?
• 7:34
  SPEAKER_00: The second thing I want you to think about is what is going to be that veggie component, because we want micronutrients in there.
• 7:39
  SPEAKER_00: And the third thing, which can also be part of the second thing, is what is going to be our fiber source.
• 7:44
  SPEAKER_00: Maybe that veggie is Brussels sprouts or peas or carrots that has veggies, right?
• 7:49
  SPEAKER_00: Maybe the fiber, maybe the veggie source is uh broccoli, which doesn't have much fiber, right?
• 7:55
  SPEAKER_00: But then we want beans on the side or we want sweet potato for some fiber, right?
• 8:00
  SPEAKER_00: So we want to think of protein and fiber and micronutrients when we're building a meal, and then everything else can come after that.
• 8:05
  SPEAKER_00: Like what carb source?
• 8:06
  SPEAKER_00: Maybe we want some rice with it, maybe we want some other flavors, pickled onions, like you know, you you guys get creative with your meals.
• 8:13
  SPEAKER_00: But I want you to start thinking of it in that way when it comes to building your nutritional foundations, because if these are not set, everything else, just like a house, is going to eventually crack and wobble and results will be temporary.
• 8:24
  SPEAKER_00: When we're thinking of how to actually change your movement foundations, this can be a big one because people will always say, like, well, I don't have time to work out, I don't have time.
• 8:32
  SPEAKER_00: I want you to do a time audit of your day for a week.
• 8:35
  SPEAKER_00: That's gonna sound kind of uh crappy, right?
• 8:37
  SPEAKER_00: It's gonna sound hard, but I want you to write out everything that you do and how much time it takes, or get like a calendar and just put on a spreadsheet like 7 to 8 a.m., 8 to 9 a.m., right?
• 8:48
  SPEAKER_00: And in that hour from 7 to 8, I want you to fill out everything that you did, nine to whatever.
• 8:53
  SPEAKER_00: You'll see how much you scroll or how much time you waste doing certain things, or how much time is actually spent doing a certain task.
• 9:00
  SPEAKER_00: And you'll find blocks in your schedule where you're like, oh, I actually probably could have worked out here, or I could have done something else here, right?
• 9:08
  SPEAKER_00: So do a time audit.
• 9:10
  SPEAKER_00: Even if it's 30 minutes a day, as long as you're getting out for a walk, as long as you're getting in some type of workout, you don't need two hours in the gym.
• 9:18
  SPEAKER_00: You don't even need an hour in the gym.
• 9:19
  SPEAKER_00: I have a lot of clients who do half hour to 45 minute workouts because they're busy moms who work and that's all they can do.
• 9:24
  SPEAKER_00: And they do it three to four times a week and that's it.
• 9:26
  SPEAKER_00: You don't have to work out every day, right?
• 9:28
  SPEAKER_00: I even say like, don't work out every day.
• 9:30
  SPEAKER_00: But carve out some time, figure out where you can put that in and lift some weights.
• 9:35
  SPEAKER_00: We need to be building muscle mass.
• 9:36
  SPEAKER_00: This is like a non-negotiable for any age range, is muscle mass.
• 9:40
  SPEAKER_00: Whether you are in high school, your 20s, 30s, perimenopause, postmenopause, muscle mass is going to aid everybody.
• 9:49
  SPEAKER_00: It needs to be part of every single journey, preenatal, postpartum, everything, muscle mass.
• 9:54
  SPEAKER_00: There is no escaping it.
• 9:55
  SPEAKER_00: And then outside of strength training, we need to look at what you're doing the rest of the day.
• 10:00
  SPEAKER_00: Because if you are working out an hour today, but you're sedentary the rest of the 23, you're not actually active.
• 10:06
  SPEAKER_00: Okay.
• 10:06
  SPEAKER_00: So we need to make sure that you're actually getting in movement.
• 10:10
  SPEAKER_00: You're not sitting the whole day, you're not sedentary.
• 10:11
  SPEAKER_00: If you do have a sedentary job, it's kind of funny.
• 10:14
  SPEAKER_00: As a health coach, I am way more sedentary than I was as a pharmacist.
• 10:18
  SPEAKER_00: And I have to go on dog walks.
• 10:20
  SPEAKER_00: I take my dog purposely out on more walks.
• 10:22
  SPEAKER_00: I do laps around my place or I take myself out just to I park further away.
• 10:26
  SPEAKER_00: Like this morning, I went to a coffee shop to work and I parked all the way down at the other end of the street.
• 10:31
  SPEAKER_00: I got street parking so that I had to walk all the way to the coffee shop so that I was getting in more steps when I could have just parked closer because I know that I'm gonna be sedentary most of today, doing all my check-ins, recording this podcast.
• 10:43
  SPEAKER_00: It's Tuesday, by the way, and doing my webinar tonight.
• 10:46
  SPEAKER_00: So a lot of computer work today.
• 10:47
  SPEAKER_00: So I'm making conscious effort to get in more steps and not be super sedentary.
• 10:53
  SPEAKER_00: And then cardio is also very important.
• 10:55
  SPEAKER_00: If you had to pick and choose, I would prefer two to three, two to four days of strength training a week, and then at least 60 to 90 minutes of zone two, zone three cardio.
• 11:04
  SPEAKER_00: So maybe some incline walking, not holding on.
• 11:06
  SPEAKER_00: Maybe we go out for a run, maybe we do biking, right?
• 11:10
  SPEAKER_00: Like we need cardiovascular health as well.
• 11:13
  SPEAKER_00: You don't have to start all these things at once.
• 11:14
  SPEAKER_00: We can incrementally work up.
• 11:15
  SPEAKER_00: If you're only doing 2K steps now, let's bump it to 4K.
• 11:18
  SPEAKER_00: Like these are all small wins, and we can accumulate more over time once we get used to doing the small steps.
• 11:24
  SPEAKER_00: Incorporate one workout a week now, and then we'll bump it to two, and then we'll bump it to three, right?
• 11:29
  SPEAKER_00: Like do 15 minutes of cardio and then we'll bump it to 30, and then we'll bump it to 45.
• 11:33
  SPEAKER_00: So incremental changes, guys.
• 11:35
  SPEAKER_00: We don't need to overwhelm you with everything that we have to do right now.
• 11:38
  SPEAKER_00: All right.
• 11:39
  SPEAKER_00: So this is part of movement.
• 11:40
  SPEAKER_00: This is really important because if we're sedentary, we're not gonna be able to eat a lot of food, and we're not gonna get great sleep, and we're probably gonna be constipated because movement helps our bowels.
• 11:50
  SPEAKER_00: So all of this builds on top of one another.
• 11:54
  SPEAKER_00: I already spoke about sleep and nervous system support, but for sleep, like we gotta be getting in more than seven hours of sleep.
• 11:59
  SPEAKER_00: If you're a new mom, this does not apply to you.
• 12:02
  SPEAKER_00: But I see so many people want to try and think that they can survive off of five to seven hours of sleep.
• 12:08
  SPEAKER_00: And you really can't, especially women with hormonal issues, like seven minimum, seven and a half minimum, I would even argue.
• 12:14
  SPEAKER_00: So get to bed earlier, stop scrolling, no TV in the bedroom, get a wind-down bedroom routine, right?
• 12:20
  SPEAKER_00: Like a nightly routine.
• 12:21
  SPEAKER_00: Maybe you have some chamomile tea.
• 12:23
  SPEAKER_00: We shut down lights and blue light.
• 12:25
  SPEAKER_00: We get on some uh blue, blue light glasses.
• 12:29
  SPEAKER_00: I have those smart lights in my apartment now where I turn everything red because it's better for your eyes before bed.
• 12:36
  SPEAKER_00: Uh, not the Phillips hue, even though those are great.
• 12:38
  SPEAKER_00: It's just super expensive.
• 12:39
  SPEAKER_00: I did like the Amazon knockoff, which is Gov, G-O-V-E-E.
• 12:43
  SPEAKER_00: Go check those out.
• 12:44
  SPEAKER_00: Kind of fun.
• 12:45
  SPEAKER_00: And um, so those have been really helpful.
• 12:47
  SPEAKER_00: I wear an eye mask, so keep your bedroom dark, whether it's blackout curtains or an eye mask, cold, so like 65 to 68 degrees, get cozy under the blankets.
• 12:57
  SPEAKER_00: Um, no TV in your bedroom, your bedroom should be for bed, it should be for sleep and intimacy only.
• 13:03
  SPEAKER_00: If you watch TV in your bed, your body becomes programmed to think that when you get in bed, it's time to watch TV, not time to go to sleep.
• 13:11
  SPEAKER_00: I want you hitting the bed and going to sleep, right?
• 13:14
  SPEAKER_00: Like that's it.
• 13:15
  SPEAKER_00: So I know a lot of people, I've even gotten into the bad habit of reading while I'm sitting in bed, and now it's really hard to shut my brain off before bed.
• 13:22
  SPEAKER_00: So I've now removed reading in bed and moved to my couch again.
• 13:26
  SPEAKER_00: So um, little tips and tricks there just to get it down.
• 13:30
  SPEAKER_00: And then nervous system support, we talk about this all the time, like yoga, breath work, meditation, all of that can be really, really helpful.
• 13:36
  SPEAKER_00: But so can telling people to go fuck off.
• 13:38
  SPEAKER_00: Okay.
• 13:39
  SPEAKER_00: So can closing loops and things that you've been keeping open in the back of your mind, finally doing that task or removing that toxic person from your life, quitting that toxic job, saying no.
• 13:50
  SPEAKER_00: All right, like all of these things can really help your nervous system.
• 13:53
  SPEAKER_00: Instead of thinking that you have to do it all, you don't have to.
• 13:56
  SPEAKER_00: You can say no.
• 13:57
  SPEAKER_00: You can also ask for help.
• 13:58
  SPEAKER_00: I know we have a lot of type A ladies that listen to this and rely on themselves.
• 14:01
  SPEAKER_00: A lot of eldest daughters delegate, ask for help.
• 14:04
  SPEAKER_00: Um, you don't have to do it all.
• 14:06
  SPEAKER_00: I know you we want to be Wonder Woman, but we don't have to be anymore.
• 14:09
  SPEAKER_00: And that's part of the nervous system situation as well.
• 14:12
  SPEAKER_00: So we need to build that resilience and that capacity to stress if that stress is not going to go anywhere.
• 14:17
  SPEAKER_00: Okay.
• 14:17
  SPEAKER_00: And in our lives, a lot of the time it's not going to go anywhere.
• 14:20
  SPEAKER_00: We just have to figure out ways to deal with it better and not let us affect us so much emotionally, right?
• 14:27
  SPEAKER_00: So figure out what that looks like to you.
• 14:28
  SPEAKER_00: Maybe that's more fun, more hobbies, more dancing, more alone time, mom's hour at the gym while dad, like, you know, keeps the kids busy and makes breakfast and stuff like that, right?
• 14:37
  SPEAKER_00: So whatever that looks like for you, carve out some time for you and make sure that we're actually working on building capacity for stress and not just trying to stay away from stress.
• 14:47
  SPEAKER_00: We can't stay away from stress.
• 14:49
  SPEAKER_00: There's no way.
• 14:49
  SPEAKER_00: So maybe that's a hot topic that not other people will agree with, but there's no way to completely eliminate stress in your life.
• 14:55
  SPEAKER_00: The protecting your peace, the soft girl era, the shits a lie.
• 14:58
  SPEAKER_00: Okay, it's not gonna happen.
• 14:59
  SPEAKER_00: Anyone who ever did anything or continues to do anything or continues to be successful does not straight up live in their soft girl era unless they've delegated all the tasks to other people.
• 15:10
  SPEAKER_00: Okay.
• 15:10
  SPEAKER_00: And if you haven't even delegated one task to another person, we got work to do.
• 15:14
  SPEAKER_00: Okay.
• 15:15
  SPEAKER_00: So start there.
• 15:16
  SPEAKER_00: And then supplements, like I said, we have to figure out like, let's say we get your blood work back and we see you're low on vitamin D and low on magnesium.
• 15:23
  SPEAKER_00: We can start those supplements, right?
• 15:24
  SPEAKER_00: Because we can't really replace vitamin D.
• 15:26
  SPEAKER_00: Even going out in the sun doesn't work as well as we want it to with the amount that we need.
• 15:32
  SPEAKER_00: But we don't need to be throwing on ashwagonda when we can just work on our stressors.
• 15:37
  SPEAKER_00: We don't need to be throwing on berberine or any type of blood sugar supplements if we're not eating protein, we're not eating fiber, and we're just grazing and snacking all day.
• 15:47
  SPEAKER_00: Like we can work on our nutrition to fix those things versus supplementation.
• 15:50
  SPEAKER_00: So, last line supplemental help if we need it, okay, based on blood work and based on your habits already.
• 15:56
  SPEAKER_00: And then environments, yeah.
• 15:59
  SPEAKER_00: If you are working five days a week and then you're coming home to kids' sports and whatever, like working out five days a week is not going to be feasible for you.
• 16:06
  SPEAKER_00: Probably three.
• 16:07
  SPEAKER_00: We can do an early morning, one of those days, and then Saturday and Sunday, and we can get in those workouts, right?
• 16:12
  SPEAKER_00: So if I programmed you a five-day split and that was your schedule, you'd be like, Ashley, I can't do it.
• 16:17
  SPEAKER_00: And then you wouldn't adhere to it.
• 16:18
  SPEAKER_00: There would be no consistency and we wouldn't get results.
• 16:20
  SPEAKER_00: So I would never do that to you.
• 16:21
  SPEAKER_00: So you need to work with what you have in your in your lifestyle, what actually is feasible for you.
• 16:28
  SPEAKER_00: And then what, you know, if I tell you to go completely gluten-free and you're in rule, you know, who who knows where, and there's not specialty stores, there is no gluten-free products, and I'm like telling you to get all these specialty things, you're not gonna be able to do that.
• 16:41
  SPEAKER_00: So you're not gonna be able to stick to the plan, and then we're not gonna get results.
• 16:44
  SPEAKER_00: So I also need to be aware, and you need to be aware, of what your area actually provides as far as fruits, vegetables options, right?
• 16:52
  SPEAKER_00: Can you get delivery?
• 16:53
  SPEAKER_00: Do, you know, do you where do you what's available to you basically?
• 16:57
  SPEAKER_00: So your environment is really going to dictate what we're actually able to do because general advice is great, but it needs to be individualized and customized, and that is what coaching does.
• 17:06
  SPEAKER_00: So that is a brief overview of the pillars and the foundations and how you can actually work on changing those things.
• 17:13
  SPEAKER_00: Let me know if this was helpful.
• 17:14
  SPEAKER_00: It's a really quick episode this week.
• 17:16
  SPEAKER_00: So I hope you were able to just like grind it out.
• 17:18
  SPEAKER_00: And I do have the PMOS webinar tonight.
• 17:21
  SPEAKER_00: If you uh have not, this will come out on Thursday.
• 17:24
  SPEAKER_00: So if you did join me, thank you so much.
• 17:27
  SPEAKER_00: Um, I hope you enjoyed it.
• 17:29
  SPEAKER_00: Let me know if you're listening to this.
• 17:30
  SPEAKER_00: Like, would love if you would send me a message on Instagram and just like tell me how it was.
• 17:34
  SPEAKER_00: Um, if you did not, I may release the recording coming up or do it again.
• 17:41
  SPEAKER_00: So stay tuned for all of that.
• 17:43
  SPEAKER_00: As always, thank you guys.
• 17:45
  SPEAKER_00: If you do want a um, you know, custom plan built for you, exactly what we do heading into the new year.
• 17:51
  SPEAKER_00: I'm also in the show notes going to put the application link.
• 17:54
  SPEAKER_00: Go ahead and book your free discovery call and we can take a breakdown of what your foundations look like now and then decide what we need to change in order to get you to where you want to go.
• 18:03
  SPEAKER_00: All righty, y'all.
• 18:03
  SPEAKER_00: Have a great rest of your week.