[00:00:00] Well, hey there. Thank you for being here. I know that this time of year is the craziest time of the year. Literally, I think December is the busiest month ever. Probably followed by maybe whatever month your kids start school, like a couple days before that, or like when they in school. But I think December takes the cake for probably the most enjoyable, yet most stressful, busy time of year.
So today I really wanted to share an episode on teaching you something that is going to make Your life a little bit easier. And especially because we are coming up on the new year. Now, whether you make new year's resolutions or not, everyone to each their own can do their own thing. If you do, I do encourage you to make relatable, reliable, realistic, and also positive changes.
Focusing. If you are doing one on health and fitness, focusing on what you can gain in fitness, what you can learn from fitness rather than. What you can lose, what you can take away, [00:01:00] um, how to minimize. If you focus on what you can gain, you're going to have a better experience. And part of what you can gain is knowledge.
is knowledge and learning how to understand nutrition. So I wanted to today discuss understanding how to correctly see how the front of a package of a food or the advertising on the front can either connect Or disconnect with the actual nutrition label on the back. I'm going to give you some clear things to pay attention to.
I want you to think of yourself, your goals, your situation. And I'm hoping that this episode empowers you. With knowing how to pick your foods and with knowledge on what to put in your mouth, not trying to be perfect, not trying to be a hundred percent clean or something you realistically can't do, but in truly finding balance and awareness and feeling empowered by [00:02:00] understanding food.
And a lot of times that can be very, very confusing when we see certain words on the front of a package and don't fully understand what that means on the back of the package when the nutrition label is given. So let's get into it. I want to explain some ideas in detail and things for you to be aware of.
But first, I want to give a little shout out to Kalo314. It's titled, I love this podcast. I followed Andrea on Instagram for a while. Within the last year, I discovered she had a podcast. Her information is always insightful and relatable. I look forward to hearing a new episode weekly. Thank you so much, Kalo314.
314. It makes such a difference for the podcast to grow. So if you find this episode helpful, please share it with your mom, your grandma, your dog, your friends, whoever to help us all learn a little bit better and take fitness and knowledge into our own hands. And also don't forget to write me a review.
Let me know what you think. Let me know who you want to hear from, or let me know something you want me to change. I'm [00:03:00] all ears because truly I am here for you. And we're headed into that time of year where people are wanting to make health changes and I think we. Overcomplicate January and our New Year's resolutions. So I have a really, really simple one for you to, you can actually maintain, and that is to add AG1 into your routine. I added it into my routine last January of 2023, and I have loved it ever since.
It's a really easy way to make sure that I'm getting a probiotic, a prebiotic, a digestive enzyme for my gut health, magnesium, vitamin B for energy, and so much more. It basically replaces your multivitamin and all of the other things in just one quick drink. You can easily drink it in the morning. I started drinking, as I mentioned in January, my husband started drinking in the summer and we love it.
And the best part is it's simple. You can actually do it. It doesn't have to overcomplicate your life. It's just a simple drink to help support your health. Check it out. It's an easy addition and you won't regret it. [00:04:00] So as we start talking about a nutrition label, the number one thing I want you to understand and to take away from this episode is I do not want you to fear food. I want you to be knowledgeable. I want you to have variety, I want you to have balance, and I want to create awareness of what you're putting in your mouth [00:05:00] and feeling good about that, not because it's perfect, but because you understand food.
So I want to run down some very basic things on a nutrition label, and then also how wording on the front of the package can be confusing, and what to look for on the back of the package when we're reading that food label.
The second thing I want you to think about is we are not all the same. When we are learning to read nutrition labels, we need to take into account our personal situation, your personal goals, your food intake needs. For example, if you are someone who is training for a race or a marathon, you're going to need a lot more food than someone who is at a sedentary job and not exercising.
If you are nursing or pregnant, you're also going to need a lot more food, the more muscle you have on your body, you're going to need a lot more food to maintain that muscle. Even your height and weight and age all affect that. So [00:06:00] I want you to think about yourself, think about your goals, think about where you are in life and what is a fit for you as you look at these labels and you learn about some of the things to look for today because Sometimes the items we choose are going to vary based on the individual, your medical markers, your goals, what you're trying to improve, what you're noticing, if you're trying to build muscle or anything else.
So those are all things to take into account.
I also want you to recognize that Food is made up of proteins, fats, and carbs. Every single day, you need all three of these. You will never, ever, ever catch me shaming one of them.
There's a lot of voices out there and you're going to have some voices telling you that carbs are terrible for you. You're going to have some voices telling you that fat is terrible for you. You're going to have some voices even saying that protein is bad for you in different ways. There is no one way to do things and truthfully, I fully believe that [00:07:00] anything, almost anything, I should say, almost anything in excess is bad for you.
Almost anything in moderation is just fine. It is totally fine. In fact, moderation actually allows us to have more freedom, which can help us mentally feel more content and even physically, because when people are overly restrictive. for any macronutrient or any type of food or whatever the scenario, oftentimes it backfires.
I do understand that there's gut health sensitivities. I do understand there's lots of different issues, autoimmunes, different things where we have to adjust our diet. So that's where you have to take in the individual and account for you. But for some people, I think sometimes we just put these restrictions on ourselves trying to be perfect.
And then it turns into a disaster and we overdo what we're trying to avoid. So if we could learn to read a label a little bit better, see what's going on. I think you'd feel a little bit more empowered, which is going to help you find balance as well.
So [00:08:00] let's get started with. Being in a grocery store. I want you to think about this next time you're in a grocery store. The first thing is, when you're in a grocery store and you are picking up a food item and you read the front of the food item, I want you to recognize the ingredients list.
Now, let's say that you are buying a sweet potato chip. That's great. I'm totally fine. Whatever you want to buy. Sweet potato chip. I want you to flip over the package. The front says sweet potato. Flip over the package and I want you to look at the ingredients list. The way the ingredients list is organized is whatever is listed first is what is in the item the most.
So let's say there's Ten ingredients on there. If sweet potato is listed five or six, and maybe cornmeal or soybean or oil or whatever is listed first, that means that majority of what is in that quote unquote sweet potato chip is actually cornmeal. It's not sweet potato. [00:09:00] In fact, I've even seen some chips that say sweet potato flavoring.
And it like blows my mind and I literally want to like rip the package and stomp on it. Not because I care if you want to do that. but because it is confusing for the consumer to know what they are buying. Now, I'm not saying that you can't buy that chip, but if you're hoping for a sweet potato chip, just recognize that chip isn't truly a sweet potato chip, maybe the ingredient is all the way down. So you might want to grab another kind. You might want to pick up another kind and say, Oh, actually sweet potato, and this one is listed as one, two or three.
Perfect. Then that's actually more of a sweet potato chip. So being aware of the order of the ingredients is going to help you actually consume what you think. think you are consuming and not consume something you actually don't realize you're consuming. Number two on the ingredients list. Obviously, the more ingredients you see, and if you can't read the words, the more chemicals there are in there, the more it's not [00:10:00] necessarily natural.
Again, that is your choice. I really don't chime in there because that is the individual's choice, but just being aware of that can be helpful for you because I think we could pick up one item. Let's say if it is like a meat and cheese package and we look at the ingredient list and we're like, Oh, it's just a couple of things that have been added.
Or you could pick up the same meat and cheese package in another brand and it could be extremely processed and there could be a lot more things listed there. So that might help you choose differently of those two meat and cheese Packaged items, which you're going to choose that is your freedom to choose again, but at least you're empowered to recognize the difference So I just want you to recognize that the ingredients list is in the order of what is in the food The amount is also listed and for you to be able to choose what you are actually looking for
Second, when it comes to wording on the front of the package compared to what's actually in the [00:11:00] package, the FDA allows companies to put on foods, especially on the front of them, that the food is a low fat item or low sugar item or low carb. This is based on a number statistic. So, for example, If a food has three grams or less per hundred grams of fat, that would be considered a low fat food.
Now the confusing part is when you see low fat, low sugar, low carb, whatever on the front, instantly our brains are like, Oh, that is healthier for me. That is better for me. I'm going to buy this item because it's listed on the front and we're like, that must mean it's good. That is not always the case.
I have seen licorice. Promoted as a low fat food, literally because licorice has three grams of fat or less per 100 grams. Why? Because licorice is mainly sugar. I'm not a hater on licorice. I love licorice. Licorice during a movie is great, but I'm trying [00:12:00] to help you see that just because a word is written on the front doesn't mean that that food has nutritional benefits and doesn't mean that it's healthier.
I've seen the same thing with, you know, cheap crackers or different things where we're thinking, Oh, this is low fat. It must be good. No, you're going to still want to read the label and you're still going to want to understand the ingredients and what's in the back. So something to be aware of is obviously low fat carb sugar doesn't always mean better.
You're rarely going to see a food that says high fat on it because that will scare people in some ways or high carb.
But for example, high fat, a lot of foods that are high fat are so good for you. Avocados and nuts are both very high in fat. And guess what? Fats help your hormones. They are literally like hormone whispers and they help your brain function. So, understand that just because it's low, it's not better. Second, let's kind of break down this reduced fat, low [00:13:00] fat, you know, low sugar, low carb and talk about what this means and what is being swapped out to make this work.
Typically, when a food is low fat or reduced fat, this causes the flavor to go down because fat is flavorful. I mean, why do you think we put like butter on stuff or like peanut butter? Like we love peanut butter so much fat and peanut butter. It's delicious, but truly fat adds flavor. So when you are reducing the fat in a food item, you're going to reduce the flavor.
And nobody wants to buy something that doesn't taste good. So oftentimes companies will overcompensate and swap it for sugar. This is fine if you are aware of that. But I want you to learn to pick up the lower fat item, flip over the label. So we're looking at the nutrition label. Flip over the regular item.
I want you to look at the fat content of both, and then the [00:14:00] sugar content of both, and even the sodium. The lower fat item might be lower in fat, but it could be higher in sugar, because they've had added sugars to give it flavor, and the regular might be lower sugar. Now, knowing this, you can choose what is right for you.
Maybe you're trying to reduce your sugar intake. Well, if that's the case, the lower fat item is not going to be the best for you because they've added in sugar. Maybe you're trying to reduce your fat for medical markers. Well, then maybe it is. So understanding that is really, really important because there's some items.
Well, I will always go regular based on what's been added for sugar and sodium. And there's some that I will go, you know, for reduced. It just depends. But I want you to be able to compare and understand where that swap is. It's the same thing for sugar. Typically, when the front of a package says low sugar, we assume it's better, but you might want to know that when companies reduce sugar, [00:15:00] oftentimes they will increase the salt in the item or even add in some chemical fake sugars to still make it sweet, but it's not technically a calorie.
This is another time when I'm going to ask you when you are grabbing a low sugar item to grab the regular item, to grab the low sugar item, flip them over, look at the nutrition label. Has the sodium been increased in the low sugar item? If you are someone who is trying to watch your sodium for medical markers or any other reasons, or you have issues with bloating.
The lower sugar item may not be useful for you because one fake sugars cause bloating because our body doesn't know what to do with them because they're not real and two you might have higher sodium in that low sugar item And so if you're someone who is like puffing up ballooning every day I'm gonna bet you have a lot of low sugar items in your fridge or you're always having You know sugar free gum or sugar free this [00:16:00] you may need to stop doing that especially if you're just feeling bloated and sick because Here's something else to think about.
Let's say you have diastasis recti. If you are always having low sugar items, it's causing bloating. When you have diastasis recti, the linea alba, the skin that runs, it's not skin actually, it's connective tissue that runs down the right and the left ab is thinned. And weakened. So imagine that abdominal wall is weak and now you're feeling bloated.
It's going to push out your stomach more than throughout the day. You don't feel great. You always feel bloated. You just feel, you know, insecure and uncomfortable, and you just don't want to go anywhere because you're like, Oh, my stomach always hurts. It might be all the low sugar food you're eating. So reduce it.
Pay attention to that. If that is happening to you, you might want to go back to regular items. So again, compare those labels. See what's right for you. I'm not going to tell you what to choose. I want you to think about choosing what is right for you in your situation. If you're someone who really [00:17:00] feels like you overdo sugar, then maybe that's okay.
If you're someone who's watching the other ones, then maybe that's okay. But you. Read the labels and you do you based on what they've switched out and what they're increasing and decreasing when they're lowering the sugar. It is a similar situation with low carb. So when you are seeing low carb on the front of the package, sometimes again, we think that's healthy, but that doesn't always connect on the back end of the package.
Oftentimes when we are making a food item low carb, we're actually stripping out the fiber of it, which is like the bulk, the part that keeps us full. We're taking that out sometimes. Sometimes we're adding in fake sugars, which again can increase our ability to bloat, and the chemicals, let alone other ways that fake sugars can affect people if they have autoimmunes and different situations going on.
So again, you have to think about the individual. But you're going to again want to compare, I know this is the third time I've said this and I promise it's the last time, the regular item with the low carb item, look at the [00:18:00] back and see what they are switching out to make that low carb. Is all of the fiber gone?
And maybe you have issues with constipation. If that's the case, you don't want the low carb item. You want the item with fiber in it, because that's going to help with constipation. Or are you having issues with bloating? You're not probably going to want the low carb item, because again, that's going to cause you to bloat more if there's fake sugar in there, or if there's more salt in there.
But typically, with low carb, they reduce the sugar and the fiber. So being aware of common things you experience is going to help you figure out which item is better for you. And if that trade off is a fit for your situation, which everyone's situations are different. Some of us need to watch our cholesterol.
Some of us need to watch even our gluten intake. Some of us, because you know, we might have a sensitivity. Some of us might feel like we don't get enough fat in our diet because our hormones are off. Like if your hormones, if you have unleveled hormones, adding a little bit more fat in your [00:19:00] diet can be useful.
So everyone is going to be different. So comparing those is going to be great.
The next thing I want you to think about when we are buying low fat, low sugar, low carb, whatever the situation is that often we, again, in quotes, think is healthier, which it depends on the situation. Often we think, oh, well, this is better for me so I can have more and more and more of it. I've seen so many different crackers and chips and snacks promoted as low carb or low sugar or whatever the scenario is, and that's totally fine.
But then people are thinking, well, I can have so much of this because there's not very many, insert whatever, carbs, sugar, fat in the item. This actually causes us to overdo it often worse than if we just had the original item. This is so common, and typically I think it's because we aren't satisfied with, like, the version that we're trying to tell ourselves is like the [00:20:00] original, but it actually isn't.
And sometimes we overdo these items when really, if we just had the original item, we might eat a lot less and feel more satisfied. I see this all the time when people are trying to find alternatives for foods that they've labeled as bad or they don't have, you know, a diet word on the front of them.
Like I said, low carb, low fat, low sugar, you know, they don't have that triggering for advertisement to be like, Oh, I can eat this, but I can't eat this. So we try to find this alternative and sometimes that works out great, but I want you to think about your habits. When you are having these items, do you have more of them?
Are you unsatisfied when you have more of this alternative item? Do you go in your kitchen and start searching for other things after you had the alternative item because it's not satisfying? It happens a lot. For example, I see it with clients all the time. Well, I should say I see it before they start with me and we kind of train them a [00:21:00] little bit differently.
But let's say you want a cookie instead of having a cookie because in your mind you're thinking a cookie is bad for me. You go and have a protein shake and then you have a healthy version of a cookie that is a low sugar package cookie and then you eat three or four of those quote unquote healthier cookies.
And then you have A couple more and then before you know it, you're eating some chocolates and then like the whole box of chocolates and then you just eat the cookie that you wanted originally or you eat the whole box of chocolates and you feel so unsatisfied and you're stuffed. In that scenario, if you had just had the cookie, you actually would have felt satisfied, ate a normal, reasonable amount of calories, which instead we had probably four to five times the amount and we would have had a healthier relationship with food.
Not trying to avoid everything we love by finding all these diet things and trying to [00:22:00] fill it with a diet item and Learning moderation like I'm just gonna have the cookie and then I'm gonna move on. I'm gonna have the cookie I'm gonna eat it slow I'm gonna enjoy it and I'm gonna move on with my life and be like that cookie was delicious And then I'm gonna go go shopping or play with my kids or go to work or fold laundry Whatever you have to do and just move on So being aware also that just because an item is listed on the front of a packaging is being better for you Mentally and physically, it may not be if you are having that behavior where you are overdoing these items, trying to fill a gap for something you truly want.
Because that's not teaching you moderation and it's actually creating a negative connection with food, which we do not want.
The next thing to think about obviously we've been talking about what's on the front of the package compared to the back of the package is there's many foods that don't have food labels. That's a great thing. Typically whole foods do not have food labels and that includes obviously fruits and vegetables.
I [00:23:00] do not ever want you to overthink these items. Ever. In fact my kids tease me. You know how on Mother's Day when they have um, the little thing of like, How tall is your mom? How old is your mom? What does your mom do for fun? What's her favorite thing? On my daughter's paper that she gave me. She said, what's your mom's favorite food?
And she said, my mom loves foods without labels. And she said that is because I'm trying to teach my kids, you can have whatever you want, but like some things are going to help you run faster. Some things are going to help you jump more. Some things are going to help prevent you from getting sick because they make your immune system strong.
They make your tummy feel good. And one of the things I always say is any food without a label is going to make you Stronger. And I don't have to say this is good or this is bad or anything like that because they can recognize writing. Even the littlest can micronize writing. I'm not going to shame foods with label.
I eat plenty of foods with labels and I eat plenty of foods that aren't considered quote unquote healthy because I believe in [00:24:00] moderation. But it helps them see like, Oh, well, this is not a label. I'm gonna eat more of these and it's carrots. You know what I mean? But if they reach for something with a food label.
By all means, I'm not, I'm not going to shame that item because I don't believe in that. I believe in having a very positive attitude around food. So with this said, don't overthink it. I see a lot of people shame fruit because fruit has sugar in it, but I'd like to point out that's natural sugar. And I'd also like to point out that they are missing the point of all the beautiful vitamins and minerals in them and the beautiful taste of fruit.
I love fruit. If you told me I couldn't eat fruit anymore, I'd be like, I'm sorry, we can't be friends anymore because I love fruit. So don't overthink those food labels or foods without food labels and making them complicated. We don't need to make food complicated. Just enjoy them. Lastly, as we talked about obviously the ingredients and then comparing the swap outs, what's on the front of the label compared to what's in the nutrition label and what they're changing out, I [00:25:00] do want you to recognize and understand calories, proteins, fats, and carbs. So, calories are simply the sum of the proteins, fats, and carbs.
That is what everything we eat is broken down to. Those are our macronutrients. We have micronutrients, which is like vitamins and minerals and stuff, but macronutrients are the things we need a lot of, and that is protein, fat, and carb. Alcohol is not a macronutrient. It's why when you look on the alcohol label, it seems like there's calories there, but there's like no proteins, fats, and carbs because it's not a macronutrient.
You don't need it to survive. I do explain alcohol and how to read those labels and how to actually get those calories In episode 76, the complications of food labels explained, I do talk about alcohol in that episode and I actually do cover different parts of a food label in that episode as well. So the topics and things I discussed today are different than that one, but I do go into detail a little bit more [00:26:00] about proteins, fats, and carbs in that one, which I do want to kind of cover here, but I want to take it in a different way.
So, as you know,
protein, fats, and carbs added up together equal the calories. For every one gram of protein equals four calories. For every one gram. For every one gram of carbs equals four calories. For every one gram of fat equals nine calories. Now, the reason this matters is because oftentimes the front of the label will tell you you're getting something, but if you actually break down the back of the label, you may not be getting what you think.
And I'll give you an example of this. So when you're trying to increase your protein or increase your fat or your carbs or whatever it is, You want to know what amount is in that food because sometimes it is confusing, as you know, you're like, Oh, okay. And then you rely on the front of the package. I have seen protein bars.
I'm going to call one out right now. Kellogg's protein [00:27:00] bars, but there are a lot of them where they label as a protein bar because statistically the FDA allows a certain amount of protein to be labeled as a protein bar. Now, that doesn't mean that majority of things in that bar are actually protein, or even, you know, half, because typically with a protein bar, you do need fats and carbs in there.
That's very normal. It's not like it's going to be all protein. But, there are some bars that are labeled as a protein bar, and when you actually break down the math, They aren't. So when you're looking at the line that says carbs, there's going to be a gram there, a number. Let's say it's 10. You're going to times that 10 times 4 because remember 1 gram is equal to 4 calories.
That's going to give you 10 times 4 is 40. Then you're going to do the same thing with the fat. Remember 1 gram. of fat equals 9 calories. So whatever number is listed, listed there in grams, times, times, let me say that again. So whatever number is listed there in grams, times by 9, [00:28:00] that's going to give you the percent of the calories that is coming from fat.
Same thing with protein. for protein 1 gram to 4 calories. So whatever number is there times by 4, that's going to give you the percent in the food, the calories coming from protein. Now, if you're wondering how much protein is in this protein bar that I'm having, take the protein number, the amount of calories, when you times it by 4, that gram, and you're going to divide that by the total calories.
That's going to give you a percent. That percent is going to tell you how much protein is actually in that bar. And I have seen protein bars that have 10 percent in them. I've seen protein bars that have 16%. I think the Kellogg's bar has 16 percent on it. But the front is protein bar, protein bar, protein bar.
So Sally's walking down the grocery line, you know, trying to pick out her item and she's like, Oh, this is a protein bar. And she's throwing in her cart, not knowing that only 16 percent of that bar is protein. Now, if you [00:29:00] can flip over the label and do that math yourself, you might say, you know what, I'm going to do the math on a couple of these bars and maybe I'm going to try a few and see which ones I like and see if I can get a higher percent.
And maybe you'll just, you know, find one that's 50 percent protein. You know, that's way more normal. And then you can put that in your cart, or even it might be more than that. It just depends, but if you're hitting a bar that's like 30%, even like, you know, 35, that's too low. That's too low. You need a bar that is higher, that's more like 50%, or at least like above 35, because you do need fat and you do need carbs, obviously to make it a bar, like to make it firm, you need those other items, but 16 percent is low.
So you might want to shop. The grocery store flipping over those labels, doing the math, timesing the grams of the protein. Times four, getting the number, dividing it by the calories and going, Oh, okay, well this isn't that much protein in it. So let me try a different one. Let me try a different one. Again, that is going to empower you to put in your mouth [00:30:00] what you want to put in your mouth and not be confused.
I don't care what you choose. I care that you choose it with knowledge. That you understand what you're doing. This is a huge thing we teach our nutrition coaching clients when we start in week one. Is helping them learn to break down a food label because we don't want to just blindly follow things.
That's not going to teach us anything. And the more we understand food and the more we understand how food works for us and not against us, makes us feel powerful and not fearful of food. So flip over those labels, read it. If you're trying to increase your fat, know that when you're picking an item,
You'll know doing that math if it's more fat or if it's more carbs, if you're trying to increase or maybe limit your fat for some reason and increase your carbs, you can do that math, you can know based on that simple math, reading the label. Now the one offshoot from that is fiber and fake [00:31:00] sugars are not included in the calorie amount.
So different types of fibers are obviously not fully digested and so that's not going to be included necessarily in the calorie amount they have listed. So you do want to be aware of that when you're doing this math, that the actual amount could be higher in calories but your body's not digesting that, just so you're aware.
But in general, even if you don't take that into account, being able to do the math of deciding that is going to be really, really helpful for you. I will make a little cheat sheet on the make. it. simple. podcast of how you can break down this math for those who are like, wait, I'm a visual learner, not an audio learner.
I will do quickly the grams and timesing it so you can see that on that Instagram page if you don't follow it yet. I'm not super amazing at posting on it regularly, but I am trying to get better, especially when I need to share something that's visual. So I will add that there.
I hope this episode got you thinking. I hope [00:32:00] this episode is teaching you knowledge to not just, I don't want to say trust the front of the label, but to have awareness of what is on the front of the label and how it connects or disconnects to the back. The more you can learn this when it comes to all of these things, all of the way that we describe things, the better.
it's going to make your life better. And this was just a brief overview of things to look for and wording that is on the front of the package. But even these simple things of recognizing what the swaps are, how to do the math to figure out how much macronutrient is actually in the item. If the item that is being sold on the front of the item, like I said, the sweet potato is actually a mule chip, a corn mule chip.
Knowing that, Then gives you the choice to choose, which is fine or not, but you're choosing with knowledge and that is the beauty and freedom of knowledge. I love you. I mean it. it literally breaks my heart when people [00:33:00] fear food or when they don't understand it or when they think they have to be extreme.
It doesn't have to be that way. It doesn't. It's one of the number one things we try to teach our nutrition clients. It doesn't have to be all or nothing. Like you can do this. You can feel empowered. You can learn and you can have freedom. Freedom is what makes us thrive. And freedom in food does make us thrive as well, but having knowledge to understand that freedom is crucial.
If you are looking for more help, obviously, in this nutrition aspect, as I mentioned before, we do nutrition coaching myself and I have a few coaches. I help you line out all of your nutrition intake. And then the coaches helped me along the way with all the questions. But either way, I hope this episode is helpful in teaching you a little bit more to feel a little bit more secure and a little bit more knowledgeable when it comes to your food intake to have freedom, contentment, and knowledge.
As [00:34:00] always, you are doing so much better than you think you are. And we'll chat next week.