Latest / Eat More Carbs | A Period Recovery Podcast / 101. We Asked ChatGPT How to Get Your Period Back

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101. We Asked ChatGPT How to Get Your Period Back · Eat More Carbs | A Period Recovery Podcast

• 0:00
  If you have been listening to the Eat More Carbs podcast, you
• 0:02
  know that Riley and I are both in our running era.
• 0:04
  To make sure that we're properly fueled for training, we're using
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  prime the body to kick start muscle recovery.
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  and will level up your performance and recovery.
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  Please serve packs online at 2 before dot.
• 0:32
  Com This is the Eat More Carbs podcast.
• 0:39
  Welcome back to the Eat More Carbs podcast.
• 0:41
  Jenna and Riley here. We are both dietitians and we
• 0:44
  talk every Thursday about nutrition for the girlies.
• 0:46
  Today we're going to be talking about our high and low.
• 0:48
  So giving you a little bit of update of what's going on with
• 0:50
  us, the good and maybe the not so good part of our weeks.
• 0:52
  We also asked ChatGPT how to get our period back.
• 0:55
  So Riley is going to review in real time the advice from chat
• 0:58
  PGPT on restoring a period. And then lastly, we're going to
• 1:01
  give our training update. Riley and I are both runners, so
• 1:03
  we're going to be providing you all the little bit of insight
• 1:06
  into our running journey for our upcoming races.
• 1:08
  Welcome back. Thanks for listening.
• 1:09
  Riley, what's going on this week?
• 1:10
  What's your high and low? This week, both my high and my
• 1:13
  low have to do with my upcoming race.
• 1:14
  I am going to be running the DC Rock'n'roll Half Marathon, which
• 1:19
  I'm really excited about because I've never done this type of
• 1:21
  series before. I know that you have ran a
• 1:23
  couple of those races, but I'm really excited.
• 1:25
  I'm going to be doing it with my husband, Robbie.
• 1:27
  We are going to be running party pace, which is actually a good
• 1:29
  thing because as you know, I have been running a lap
• 1:32
  postpartum and I am very competitive.
• 1:35
  And my low is that my husband is already faster than me.
• 1:39
  I think that I have shared this as a low before on the podcast,
• 1:43
  but I'm very competitive and he's already faster than me.
• 1:47
  So you know what? It's getting my competitive
• 1:48
  gears grinding a little bit. And we are supposed to be
• 1:51
  writing party face, but I do feel like it might end up being
• 1:53
  a little bit of a race in itself.
• 1:55
  That's usually how it happens, right?
• 1:56
  Like even if you set out to go party pace, I feel like there is
• 1:59
  that competitive edge because it is a race.
• 2:01
  Like everybody gets that in them.
• 2:03
  So I hear that. It's just like something about
• 2:05
  like waking up on race day and like being ready to go and
• 2:08
  having trained for a couple of months.
• 2:09
  You're like, let's go. You just always feel different
• 2:11
  and you feel so good on race day.
• 2:13
  Oh. Always.
• 2:13
  It's great. I love that feeling.
• 2:15
  On the topic of feeling good, Robbie has actually for the
• 2:18
  first time ever started to fuel during his runs.
• 2:22
  I'm so impressed with him. I know his mom, my
• 2:26
  mother-in-law, does listen to this podcast and she might be in
• 2:28
  shock right now because I don't think he would ever believe this
• 2:31
  as well. But Robbie has started fueling
• 2:34
  during his longer runs and he has said that has made such a
• 2:37
  positive impact on his runs. Which?
• 2:40
  I told you so. OK well now I have to ask what
• 2:44
  is he using as his inter run fuel?
• 2:45
  He's just using gummy bears. We get a big like pack of the
• 2:48
  organic ones from Costco and we've just been doing the gummy
• 2:50
  bears because it's just it's easy and we like it.
• 2:53
  Those are my current, like favorite pre run top off right
• 2:56
  now. Every time I feel like I'm at
• 2:58
  Costco, I'm picking up another box of them because they're just
• 3:00
  like so good and like perfect for that.
• 3:03
  Yeah. I know gels are really popular,
• 3:05
  I'm just not a dull person. They really upset my stomach and
• 3:07
  I know once I start doing like my marathon training and going
• 3:10
  for longer distances I'm going have to go to gels or at least
• 3:13
  incorporate gels, but right now I'm just sticking with my
• 3:16
  gummies. I love it.
• 3:17
  There's nothing wrong with that. I mean, like everybody says, you
• 3:19
  can use nerd gummy clusters, gummy bears, all sorts of
• 3:22
  things. Like it doesn't have to be a
• 3:23
  gel. Definitely.
• 3:24
  And you know, you've even shared this on previous episodes.
• 3:26
  Incorporating a variety of different fuel like can make it
• 3:29
  more enjoyable and also help with like flavor fatigue.
• 3:32
  Especially if you're the kind of person that loses an appetite
• 3:34
  while you're running. Like, I don't know how all of
• 3:36
  you all are feeling, but when I'm in the middle of like a long
• 3:39
  training run, the last thing that I want to do is just
• 3:42
  continually take the same lemon lime goo over and over and over
• 3:46
  again Because like my appetite is not there and I need to make
• 3:49
  it interesting. So I always save my favorite one
• 3:51
  for last because then it's like something I'm getting at the end
• 3:53
  where I'm like looking forward to it.
• 3:55
  Oh, I love that. Just kind of weird things that
• 3:58
  we do, like workarounds. Hey, everybody's a little bit
• 4:00
  different and we have to do what we've got to do.
• 4:02
  Jenna, how was your week? What's going on?
• 4:04
  My week is really good and the reason for that is that we have
• 4:07
  a lot of new athletes coming on to RBSN, which is just really
• 4:10
  fun to come across and and like get to know all the athletes and
• 4:13
  their journey and their goals and I'm just really excited
• 4:15
  about these athletes. A lot of runners, a lot of
• 4:17
  period recovery. So it's kind of like the stuff
• 4:19
  that we love to work with clients on so I'm super excited
• 4:22
  about that. My low is that I am in this is
• 4:26
  going to sound so funny, but like I am in marathon training
• 4:29
  right now like I have started I'm going to announce at the end
• 4:32
  of this episode what marathon I am picked.
• 4:35
  I know that last week I shared that I had three that I was
• 4:37
  deciding between but I had picked and then y'all could
• 4:40
  guess on which one it was. So I'm going to share that
• 4:41
  during our training update of which marathon I have picked,
• 4:44
  signed up for, and I'm going to be running this year.
• 4:46
  My low is just that the start of marathon training for me.
• 4:50
  I don't know what it is, but I have so many like calluses and
• 4:53
  blisters on my feet so I'm just dealing with that.
• 4:55
  If y'all have any recommendations for how to work
• 4:58
  around that. I have not found anything.
• 5:00
  I have tried what feels like everything.
• 5:02
  So if you have like foot fixes, I know feet are gross, but like
• 5:06
  if you have any recommendations, please send them my way because
• 5:08
  we've all been there with that start of training and you're
• 5:11
  getting all those new blisters and stuff like that.
• 5:13
  So let me know if you have if you have recommendations.
• 5:16
  I'm so sad about the blisters, but I am ecstatic to find out
• 5:20
  about the marathon at the end of this episode.
• 5:23
  I know you don't even know. I know I'm so.
• 5:25
  Excited this might be my high. It was so hard for me not to
• 5:28
  send you like a picture of my race entry and be like I did it.
• 5:32
  We've committed. So I will share that again at
• 5:34
  the end of the episode. If you haven't already listened
• 5:37
  to last week's episode, the three that I was deciding
• 5:39
  between were the OC Marathon mountains to be beach and the
• 5:42
  Oklahoma City Memorial Marathon. So all three of those like were
• 5:46
  great race options for me. And I will share which one I
• 5:48
  picked towards the end of today. But before we get into our
• 5:51
  training update and talk about that, today, we're actually
• 5:54
  going to be asking ChatGPT for advice.
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  And Riley, I'm going to share with you when I asked ChatGPT
• 6:02
  what do I do to get my period back, the advice that it spits
• 6:05
  out. And I want you to give me like
• 6:07
  your reaction, your review of these things that ChatGPT as
• 6:12
  suggested. So that way we can kind of work
• 6:14
  through whether or not this is good advice, bad advice,
• 6:17
  something we would recommend all of those things.
• 6:19
  So first, I'm just going to say that when it comes to period
• 6:23
  recovery, everybody is very individualized.
• 6:25
  So that's kind of why we're looking at it from that
• 6:27
  perspective because it spit outlet me see nine different
• 6:32
  pieces of advice. I don't know that we'll have
• 6:34
  time to get through all nine of them today.
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  So I'm going to pick the top ones that kind of stand out.
• 6:38
  Check for hormonal imbalances was the first thing that ChatGPT
• 6:42
  recommended in order to get your period back.
• 6:45
  And they said that common causes can be stress, weight changes,
• 6:49
  thyroid issues, polycystic ovarian syndrome, PCOS or
• 6:53
  perimenopause. So it is kind of looking at this
• 6:55
  from a lifespan perspective because if there is a chance
• 6:58
  that an athlete has asked this question or an individual has
• 7:00
  asked this question that they might be a losing their period
• 7:03
  because of life changes that do happen it for women as we age.
• 7:06
  So it says, what do you do about this?
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  You may want to consult with a healthcare provider to get your
• 7:11
  hormone levels tested like thyroid function and see if
• 7:14
  there is an imbalance that needs to be treated.
• 7:16
  Thoughts on #1 Advice tip from ChatGPT about getting your
• 7:20
  period back? First off, I'm going to say that
• 7:22
  I am doing this live. So if you are listening right
• 7:24
  now and you are wondering if I've seen any of this stuff,
• 7:28
  like I have not seen any of this stuff, this is something that
• 7:30
  we're going into blind altogether.
• 7:32
  So missing your period is a hormonal imbalance, right?
• 7:36
  Like I do agree with like the first step should be like going
• 7:39
  to see a trusted provider. You want to make sure that all
• 7:43
  of your hormones are looking good.
• 7:45
  We look at, you know, estrogen, progesterone.
• 7:47
  We're also looking at thyroid because there are a lot of other
• 7:50
  things that could result in not having your period besides HA or
• 7:54
  low energy availability. But feel like this is a little
• 7:57
  confusing. I mean I don't think it's a lot
• 7:59
  of tangible advice, but I do agree with chat DPT when it says
• 8:02
  that like you should be looking at advice from a healthcare
• 8:05
  provider first. I kind of was appreciative of
• 8:07
  that, but it wasn't just spitting out advice for things
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  to change right off the bat without first consulting your
• 8:13
  primary care physician or whoever you see to, you know,
• 8:16
  get your labs done. The next three kind of play
• 8:19
  along the same line. So the second tip that it says
• 8:22
  is manager stress. And that's because the cause is
• 8:25
  high stress can interfere with your hypothalamus, which is the
• 8:28
  part of the brain that regulates your menstrual cycle.
• 8:30
  And then it says what to do in order to do this is practice
• 8:33
  stress management techniques such as yoga, mindfulness
• 8:36
  meditation, deep breathing exercises or regular physical
• 8:39
  activity. One of the biggest stressors on
• 8:41
  the body is low energy availability, which we did not
• 8:44
  mention in this recommendation. So I do agree with chat DPT with
• 8:49
  it saying like we want to reduce the stress.
• 8:51
  But one of the biggest stressors on the body especially for
• 8:55
  athletes is the over exercising piece and then the low
• 8:59
  consumption of energy piece and it doesn't mention this in
• 9:02
  there. It also says to possibly
• 9:04
  increase your exercise. Right, which we've talked about
• 9:07
  on previous episodes, whether or not we recommend reducing or
• 9:11
  stopping exercise in order to get your period back.
• 9:13
  So I love that you mentioned both of these two things because
• 9:15
  tip 3 and tip 4 are nutrition and eating habits, and then 4 is
• 9:19
  exercise and activity levels. So again, we can kind of see
• 9:23
  that there might even be some confusion here from the previous
• 9:26
  statement saying do regular physical activity and then tip 4
• 9:29
  saying exercise can lead to a missed period, but it doesn't
• 9:32
  really give a lot of information on that.
• 9:34
  And then when it comes to the eating habits and nutrition, it
• 9:37
  says an eating disorder, excessive dieting or too much
• 9:40
  weight loss can disrupt your menstrual cycle.
• 9:41
  Can also cause hormonal disruptions, ensuring that
• 9:44
  you're getting enough calories and nutrients, especially iron,
• 9:47
  calcium, and healthy fats. If you've suddenly lost weight,
• 9:50
  it might be helpful to regain weight.
• 9:52
  Yes, I feel like these are all really general statements.
• 9:56
  And I think that's why a lot of people are really confused on
• 10:00
  what they need to do for period recovery because we have been
• 10:02
  talking about this for only a couple of minutes and we've
• 10:05
  already come across a lot of like contradicting information.
• 10:09
  Yeah, which is the next one, which is exercise and activity
• 10:11
  level where it said previously, you know, make sure you have
• 10:14
  regular physical activity. Now it says excessive exercise
• 10:17
  can stop ovulation, leading to missed periods.
• 10:19
  Try to adjust your exercise routine.
• 10:21
  If you've been over exercising, reducing intensity or duration
• 10:25
  might help bring your cycle back.
• 10:26
  This one I'm going to let you talk on this, but this one was
• 10:28
  so confusing to me reading this when I was like, OK, we've just
• 10:31
  recommended regular exercise and now here we're saying, but
• 10:34
  adjust your routine if you're over exercising.
• 10:36
  But like what is over exercising?
• 10:38
  How do I know if I'm over exercising?
• 10:39
  What is regular routine and exercise versus over exercising
• 10:43
  routine in our? Episode when we talked about do
• 10:46
  you need to modify training to get your period back, I believe
• 10:49
  it was episode 100. We talked about how this
• 10:52
  approach is so individualized and how training modifications
• 10:55
  and adaptations are so individualized for the athlete.
• 10:58
  And we go into that a lot deeper.
• 11:00
  So if you are listening and you are curious about that, you
• 11:02
  definitely want to check out that episode in correlation to
• 11:04
  this one. But I think it's so hard because
• 11:07
  there's, I know I just said this, but there's so much like
• 11:09
  generalization with this advice and it can be really hard to
• 11:14
  understand like how to navigate this from an individualized
• 11:17
  perspective, right? Because yes, some athletes
• 11:20
  actually now that I'm thinking about it, we have recommended
• 11:23
  them to, to incorporate additional activity into their
• 11:28
  period recovery if they've completely stopped training
• 11:31
  because it does help from that mental health point.
• 11:34
  A lot of the time when we are stressed and we're controlling
• 11:37
  our food and we're in the space of low energy availability and
• 11:40
  or we are high level athlete, we also are looking at like
• 11:43
  perfectionism and other areas of our life that can result in
• 11:47
  additional stress. So oftentimes there's certain
• 11:50
  behaviors that are happening in our personal life that will roll
• 11:54
  over into like our fueling and then also into our sport life
• 11:57
  that we have to look at this from like a very holistic
• 12:00
  standpoint. You can't just apply all of
• 12:02
  these generic statements to everyone.
• 12:04
  Everyone needs a different approach because everyone is
• 12:07
  unique and individual #5 Are you ready for this?
• 12:10
  No. OK #5 is consider birth control
• 12:15
  I hope everyone is watching this right now because of Riley's
• 12:18
  immediate facial reaction was just too good and pretty much
• 12:23
  spoke to everything that I felt when I first read that
• 12:26
  recommendation. Now I want to read the cause and
• 12:30
  what to do that ChatGPT spit out with consider birth control.
• 12:33
  They said sometimes birth control like the pill, IUD or
• 12:37
  the shot can cause a temporary halt in periods, especially if
• 12:41
  you've recently stopped using it.
• 12:43
  What to do? Speak to your about alternatives
• 12:46
  or possible adjustments to your birth control.
• 12:49
  RBSN, we are pro birth control. I'm going to speak out against
• 12:53
  birth control in this situation, but I just want to be super
• 12:55
  clear that like I am not against birth control, but I'm against
• 13:00
  the why you would recommend birth control for low energy
• 13:04
  availability or hypothalamic amenorrhea.
• 13:07
  And that is so important when we look at all aspects of nutrition
• 13:10
  is we look at the why. If you are an athlete that has
• 13:13
  low energy availability, that has HA going on, birth control
• 13:17
  is not going to give you a real period.
• 13:19
  It is going to give you a withdrawal bleed that comes from
• 13:23
  this synthetic hormone in your birth control pill.
• 13:26
  There's certain different birth controls out there.
• 13:29
  There's different birth control methods where you will actually
• 13:31
  get a regular cyclical hormone pattern.
• 13:35
  That's not all of them. There's literally like thousands
• 13:37
  of birth control out there. I cannot speak to all of them,
• 13:39
  but most of the birth control pills at least are not going to
• 13:43
  give you a true period. And I get so mad about this.
• 13:47
  I'm so mad. Riley has clearly been asked
• 13:50
  this question so many times because that is the response
• 13:53
  that I've heard Riley say so many times to athletes that ask
• 13:56
  questions on Instagram on, you know, DMS through the podcast
• 13:59
  and things like that, that like this is such a common question
• 14:02
  about, well, like I'm on birth control.
• 14:03
  I'm still having a period and it's like, well, are you,
• 14:06
  that's, that's the question here.
• 14:08
  But I do appreciate that it suggests speaking to your doctor
• 14:11
  about alternatives. So talking to your physician.
• 14:13
  I appreciate that it did say that, but I feel very similarly
• 14:16
  to what Riley said. So if I could just, you know,
• 14:19
  put a second on all of that, I would I.
• 14:21
  Just want to say too, that this is not medical advice.
• 14:23
  We're not telling you not to go on to birth control.
• 14:24
  I think that's also, again, I started off by saying we are pro
• 14:27
  birth control. We are pro-choice.
• 14:29
  It's really, really important that you understand why you
• 14:31
  would be going on to birth control and we're not against
• 14:34
  it. We're against you going on birth
• 14:36
  control to solve low energy availability, right?
• 14:40
  The next couple of advice pieces that ChatGPT spit out were very
• 14:43
  similar to the ones that we have already covered.
• 14:46
  So it said check for medical conditions, which I kind of loop
• 14:48
  in with getting your labs tested.
• 14:50
  Like it recommends that for PCOS and early menopause, which it
• 14:53
  did in the same sense of getting your labs tested.
• 14:55
  It also said medications. So it's bringing up birth
• 14:58
  control yet again. So again, we see kind of this
• 15:00
  like confusion that even ChatGPT has around getting your period
• 15:03
  back. The last one was to try
• 15:06
  supplements, and it doesn't give a lot of information here.
• 15:10
  It just says sometimes certain vitamins or supplements like
• 15:14
  omega-3 fatty acids may help balance hormones, though you
• 15:18
  should only take them under medical advice.
• 15:20
  If your period has been absent for several months, it's
• 15:22
  important to consult a healthcare provider to determine
• 15:25
  the cause and get tailored advice or treatment.
• 15:27
  They may suggest tests like blood work, ultrasounds, pelvic
• 15:30
  exams to get to the root cause of the issue.
• 15:33
  I just went on a journey, like I just went on a roller coaster
• 15:35
  journey because I was so mad about the supplements on it.
• 15:37
  But then like, I came back around at the end because I have
• 15:40
  said this probably 10 times in this episode, but it is so
• 15:44
  individualized. And I do appreciate that like
• 15:46
  ChatGPT is taking a generalized approach to this.
• 15:50
  That being said, what supplement are we taking to get our period
• 15:54
  back? There's things that can help
• 15:55
  with side effects of that. But even when we look at like
• 15:59
  calcium and vitamin D, if we're not having proper energy
• 16:02
  availability, if we're not making those lifestyle changes,
• 16:05
  they'd even found that like calcium and vitamin D is not as
• 16:08
  efficient at helping replace and rebuild bone.
• 16:11
  Exactly. Yep, you have to get to the good
• 16:13
  fueling foundations like we talked about, supplements are
• 16:16
  just that they are a supplement to a good fueling foundation.
• 16:19
  So I don't really love that they threw this one on there.
• 16:23
  Of course, it is just something that's, you know, from my
• 16:25
  understanding of how this works, just kind of scanning everything
• 16:28
  and then popping in information based off of that.
• 16:30
  So it's probably out there on the Internet that this is advice
• 16:32
  pieces that people see or recommend often.
• 16:35
  I also think it an interesting thing that it gives this kind of
• 16:37
  like generic thing of take certain supplements that may
• 16:40
  help balance hormones. Like what hormones?
• 16:42
  Well, the problem with a lack of a menstrual cycle is that there
• 16:45
  is no hormone there. It's not like we're bouncing.
• 16:50
  But I do appreciate, again, similarly to how you said it is
• 16:52
  general, it's not giving specific pointed.
• 16:55
  And then it does point out that you need to consult with a
• 16:57
  healthcare provider if you do have the lack of a period.
• 17:00
  And it's not something that like you should be taking this as
• 17:02
  healthcare advice. Like you need more than just
• 17:05
  this when it comes to a condition that is as concerning
• 17:08
  as amenorrhea. That's kind of it for the wrap
• 17:10
  up of I asked ChatGPT how to get my period back and what we kind
• 17:14
  of thought of the advice. So not all bad, but also not
• 17:17
  that great as far as tailored advice to you or what you need
• 17:19
  in order to actually restore your cycle.
• 17:22
  Like we mentioned earlier in this podcast episode, we do a
• 17:24
  training update which just essentially is giving y'all a
• 17:27
  little bit of insight into the running that Riley and I are
• 17:30
  currently doing. Riley is training for 1/2
• 17:32
  marathon. She's running the DC Rock'n'roll
• 17:35
  half marathon and that is like what, 4 weeks away now?
• 17:37
  Like we're kind of getting down pretty close to race.
• 17:39
  It's crazy how fast it kind of sneaks up on you.
• 17:41
  And I'm going to be announcing which marathon I am going to be
• 17:44
  running this spring. So Riley, where is training out
• 17:46
  for you this week? So working on increasing my
• 17:49
  mileage. This is actually the most fun I
• 17:51
  think I've had like training for a race because I'm feeling so
• 17:55
  good. I'm not injured.
• 17:56
  TS and PS everybody, I'm not injured.
• 17:58
  But that's one of my big goals is like, I don't want to get
• 18:00
  injured. I want to make sure that I'm
• 18:01
  doing the right things outside of my training to make sure that
• 18:04
  I'm performing well and just also just optimizing my health
• 18:07
  in this training block. So I've been doing, I think
• 18:09
  pretty good so far. Right now I'm really working on
• 18:12
  like 2 speed runs a week, one just regular run about about 3
• 18:15
  to 4 miles. That's what I'll be doing this
• 18:16
  week and then I have my longer run at 11 miles this weekend.
• 18:19
  I love it. 11 miles this weekend, That's not so fun.
• 18:22
  Yeah. It's actually, it's been really,
• 18:24
  really, really enjoyable. I never thought I'd be the
• 18:26
  person that's like enjoying running, you know, 11 miles at a
• 18:29
  time. But I, I get a good audio book
• 18:31
  and I kind of just go. So I'm excited.
• 18:33
  I'm also very, very excited to hear your marathon announcement.
• 18:36
  OK, this spring on May 4th I will be running the OC Marathon
• 18:41
  and I am so excited. This race, from what I it's not
• 18:45
  one I've ever run before, is a great course, a little hilly,
• 18:48
  but not something that's like super severe and hilly, an
• 18:51
  overall net downhill. So a lot of PRS come out of this
• 18:53
  race. I am hoping to PR this race.
• 18:55
  This is not a party pace race for me.
• 18:56
  This is one that I'm going to like, I'm going to push it.
• 18:58
  I'm going to give it my everything.
• 18:59
  So we'll see how it goes. I'm super, super excited about
• 19:02
  this course. I think it's going to be a lot
• 19:03
  of fun and yeah, I'm just really excited.
• 19:05
  I had a feeling that you were going to do the OC Marathon.
• 19:07
  I just had a feeling. I love running in California.
• 19:11
  I think that like obviously like there is not a lot of elevation
• 19:13
  there, which is nice. And then typically the weather
• 19:16
  is fairly predictable. Obviously, like I have gone out
• 19:18
  there and I've run in, you know, feet of rain before too.
• 19:21
  So I know that it can happen. But I appreciate that for the
• 19:25
  most part, it does provide a level of predictability that is
• 19:28
  higher than maybe other places, which is why I decided in the
• 19:31
  end not to run Oklahoma City because although we can
• 19:34
  guarantee that there will be wind in Oklahoma, we can't
• 19:37
  guarantee the other types of things or predict the weather as
• 19:40
  well. I'm so excited for you.
• 19:41
  Thanks, I'm super excited. So stay tuned for training
• 19:44
  updates, the OC marathon. Just as a reminder, if you have
• 19:47
  not already entered our Now Foods giveaway, that is still
• 19:50
  going on. In order to enter our giveaway
• 19:52
  for Now Foods, protein powder and creatine, please make sure
• 19:54
  that you rate this podcast and give us a review and then DM me
• 19:58
  your reviews so that way we can enter you in our drawing to win
• 20:01
  the Now Foods giveaway. We're super, super excited about
• 20:03
  being able to do this for all of you and we so appreciate you
• 20:06
  listening and supporting the podcast.
• 20:08
  It means so much to Riley and I. So thank you for being here.
• 20:10
  Thank you for listening to this episode.
• 20:12
  Make sure you tune in next Thursday for another great
• 20:14
  episode. So talking all about nutrition
• 20:17
  for the girlies, please make sure you rate, subscribe and
• 20:19
  review. And as always, remember to eat
• 20:21
  more carbs.