Ep. 7 Learning to Eat By God's Human Design

[00:00:00] A big, light bulb moment for me was when I realized that of course, of course God would create

[00:00:15] my body to know when it was hungry.

[00:00:18] My body tells me when I need to go to the bathroom or when I'm experiencing pain.

[00:00:23] So why wouldn't God create it to let me know when I needed to eat?

[00:00:31] But in today's diet culture, we have been taught to fear being hungry.

[00:00:36] That feeling hungry is bad in some way because the goal of dieting the idea behind weight

[00:00:44] loss, the way that we are told to lose weight or to be healthy is just to eat less or

[00:00:50] to avoid certain foods like, but overall just to eat less.

[00:00:54] We're told that if we are following the plan correctly, we shouldn't be hungry.

[00:00:59] We shouldn't feel hungry.

[00:01:01] But if we can start to look at hunger for what it is a biological system, we can start

[00:01:09] to realize that it's not something we can control and it's really not something to fear.

[00:01:17] It's actually something we should start to embrace because our bodies were designed

[00:01:23] to know exactly what kind, when and how much food, aka energy it needs.

[00:01:32] Y'all your hunger cues are a part of God's beautiful human design.

[00:01:41] Welcome to the Nourished to Bloom Podcast where your faith meets your health.

[00:01:46] I'm your host Cara Trocte, a registered dietitian and certified Catholic coach and I'm here

[00:01:50] to help you cultivate a deeper connection with your body, your spirit, and the nourishment

[00:01:55] that sustains them both.

[00:01:57] In a world filled with noise and confusion about food, health, and body image, this podcast

[00:02:03] offers truth and healing from a cry-centered perspective.

[00:02:07] Together we'll entangle the deep roots of diet culture and discover what it means to truly

[00:02:12] care for ourselves.

[00:02:14] Your joyful nourishment of mind, body and soul.

[00:02:17] We're here to dive into the transformative power of intuitive eating coupled with the

[00:02:21] rich teachings of our Christian faith.

[00:02:24] With every episode I'll be cheering you on, offering insights, inspiration, and practical

[00:02:28] tools to help you heal your relationship with food and embrace the beauty of your body

[00:02:34] as a temple of the Holy Spirit, with confidence and courage that can only be found in Christ.

[00:02:41] Join me as we journey together towards a more holistic approach to wellness.

[00:02:45] One that honors the wisdom of your body as God's creation, the teachings of our faith

[00:02:50] and the unique purpose you're called to fulfill.

[00:02:53] You were made to bloom, to come into full beauty and health in order to bear good fruit

[00:03:00] for the Lord with your life.

[00:03:02] So if you're ready to nourish your body, feed your soul, and bloom into the best version

[00:03:06] of yourself, then you're in the right place and I'm so happy you're here.

[00:03:11] Welcome to Nourish to Blue, where every day is a sacred invitation to thrive.

[00:03:18] Okay, so I'm sure you've seen the commercials, the ones that are promoting a candy bar,

[00:03:30] but it's the ones that say you're not you when you're hangry and then they show like

[00:03:35] a moody or an out of control version of that person.

[00:03:39] And then as soon as they eat, you know, this particular food or as soon as that person

[00:03:43] eats, they turn into the best version of themselves, right?

[00:03:46] They're not moody, they're not out of control like they're no longer hangry.

[00:03:51] And so I find it funny because the commercials may seem a little extreme, they really weren't

[00:03:56] that far off.

[00:03:58] Like how many of you have ever experienced being hangry?

[00:04:01] Like it's really not very fun.

[00:04:05] You like it's like this out of body experience, right?

[00:04:08] Like you're doing things and you're saying things and like you're acting in a way that

[00:04:12] like you like just it really doesn't feel like yourself.

[00:04:17] I experienced being hangry, you know, a lot when I was in the throes of dieting and weight

[00:04:25] loss.

[00:04:26] And I kind of 100% say I was not the best version of myself.

[00:04:30] And so I left dieting behind and started honoring my hunger.

[00:04:35] And so this is what we're going to dive into today.

[00:04:38] Principle two of intuitive eating is all about honoring your hunger.

[00:04:44] I hate to be the one to break it to you and we're going to start out with a harsh truth

[00:04:48] but on a biological level, a dieting body is like a starving body.

[00:04:55] And while a dieting body does not typically look like a starving body, these symptoms from

[00:05:02] a dieting body are very similar to what happens to the human body when it's in the starvation

[00:05:07] state.

[00:05:08] And I know it seems a little extreme and like if you are someone who has dieted in the

[00:05:14] past or maybe you're still, you know, very much motivated by wanting to lose weight,

[00:05:23] you've probably never thought that you were starving yourself.

[00:05:27] I know I didn't.

[00:05:28] I would have never thought like, hey, I am starving myself.

[00:05:32] But the reality is on that biological level, the similarities between dieting and a starving

[00:05:38] body are very, very similar.

[00:05:40] And so I want to take a little bit of time to break this down to you to help you kind

[00:05:44] of understand where I'm coming from because when the body goes into a starvation state, it

[00:05:49] adapts to ensure survival and it adapts to ensure that your body is still able to perform

[00:05:56] its necessary functions.

[00:05:58] And it does things like lowering the metabolism or promoting storage of energy like fat to

[00:06:06] be able to use it at a later date because what's happening in a starvation state is your

[00:06:11] body is just not sure how long this starvation will last.

[00:06:15] So it's kind of do things that are necessary to ensure that survival, to ensure that it

[00:06:20] continues to work properly.

[00:06:23] And Dr. Ansel Keees, he did some World War II starvation studies and it showed these

[00:06:29] similar symptoms and side effects to those of a person who chronically diet.

[00:06:35] So the metabolism rate of these participants in these studies decreased by 40%.

[00:06:42] They had an increased obsession with food, a preoccupation with food and they had personality

[00:06:47] changes and mood shifts that were due to this lack of food.

[00:06:56] And the only difference is that when you are dieting or you're on this weight loss journey,

[00:07:04] you know in your mind and in the behaviors that you are doing that you are restricting

[00:07:11] on purpose.

[00:07:13] But your body does not know that what you are doing is on purpose and so it's going to

[00:07:19] adapt and compensate to ensure survival just like it does when it's in a starvation state.

[00:07:27] So the results that you're experiencing are very much the same symptoms as a starving

[00:07:34] body.

[00:07:35] How many times have you gone on a diet and you have reduced calories or you've restricted

[00:07:40] certain foods and your metabolism slows down?

[00:07:45] And then your body starts to hold onto calories and so you actually like gain some weight despite

[00:07:51] the fact that you are trying so hard to lose weight.

[00:07:55] And it's because your body is preparing itself just like it does in the starvation state

[00:08:00] because it doesn't know when this is going to stop.

[00:08:04] But in dieting terms, you've like reached this plateau or you're frustrated because

[00:08:08] you just can't figure out why you're gaining weight despite all the things that you're doing

[00:08:12] to try to lose weight on this diet or this weight loss plan or this meal plan or whatever.

[00:08:17] But the reality is that your body is just adapting and compensating because it's trying

[00:08:22] to keep you alive.

[00:08:24] Quantic dieting and weight loss promotes total under nourishment and underfueling your

[00:08:33] body because dieting and weight loss as a whole, it operates by promoting eating less.

[00:08:40] So you're not only limiting the amount of calories you're consuming but you're also

[00:08:44] limiting the amount of nutrients, vitamins and minerals that are available to the body

[00:08:50] to be used.

[00:08:52] So your body is still having to do all the same work to keep your body functioning and

[00:08:57] running but with less resources.

[00:09:01] And at some point, your body says, that's it, I've had enough.

[00:09:04] I can't do this anymore.

[00:09:05] But the good news is y'all is don't worry.

[00:09:09] In like true amazing fashion, God saves us.

[00:09:14] He saves our bodies.

[00:09:16] Our need for food and energy is so critical to our survival that if we don't eat

[00:09:21] enough, our bodies will naturally compensate by setting off numerous biological and psychological

[00:09:29] mechanisms to turn on our drive to eat to ensure that our bodies are getting the fuel

[00:09:35] that it needs in order to function.

[00:09:38] So much so that in Nicolitis and Evans 1992 powerhouse cell theory, it suggests that our

[00:09:46] hunger signals are started and generated by the overall energy need of the cell.

[00:09:53] Like who remembers middle school science and those cute little cell models we had to

[00:09:58] make?

[00:09:59] I think I made one in like hair gel, right?

[00:10:02] I don't know there were several different models.

[00:10:04] And I'm not sure why but the mitochondria in the cell was always my favorite.

[00:10:09] I don't know the mitochondria it was so cool.

[00:10:11] Anyway, this theory suggests that when our cells, like these individual cells are

[00:10:16] depleted of energy, it starts this cascade of signals in the body to alert us that we

[00:10:22] are hungry and that we need to eat.

[00:10:26] But for many of us, dieting and weight loss at first efforts has caused us to second guess

[00:10:31] our own biology and the way God created our bodies to function.

[00:10:38] Diet's remember, diets go by a thousand different names and are disguised these days.

[00:10:44] But diets operate by restriction and deprivation.

[00:10:49] In some form or fashion, they are limiting the amount and the kinds of food that you are

[00:10:52] quote unquote allowed to eat.

[00:10:55] So instead of being able to rely on our own internal body wisdom telling us that we're

[00:11:00] hungry, we start to follow this set of rules imposed by diet and weight loss culture.

[00:11:06] Things like is it time to eat?

[00:11:09] You know, according to the clock, noon is lunch time and you know, 6 pm is dinner time

[00:11:15] without any like conscious reality of like are you even hungry at those times?

[00:11:21] Is your body hungry at those times?

[00:11:22] We also operate on things like do I deserve to eat this?

[00:11:26] Well, I had a donut at breakfast so that means that lunch I must have a salad instead

[00:11:32] of really understanding, hey how hungry am I?

[00:11:35] What would feel good in my body?

[00:11:36] What is going to fuel me for the rest of the day?

[00:11:39] Despite you having a donut first thing in the morning or we're concerned about, you know,

[00:11:45] is this carb free sugar free, you know, etc.

[00:11:49] And over time these external rules of diet and weight loss culture start to override our

[00:11:56] internal systems.

[00:12:00] But constantly denying your hunger or suppressing your hunger or ignoring your hunger

[00:12:06] for the sake of a diet or weight loss creates multiple problems.

[00:12:12] The first is your primal hunger kicks in and this is that biological drive to eat turns

[00:12:18] on.

[00:12:19] This is your body adapting and compensating.

[00:12:22] And when this happens, when we get to that point of primal hunger over and over and over

[00:12:28] again and only eating when this biological drive kicks in, it can result in overeating.

[00:12:37] Remember that our bodies, they need energy and it will do whatever is necessary to ensure

[00:12:42] that it gets food.

[00:12:45] Fasting and restriction are counterproductive to our appetites because while we know that

[00:12:49] we are intentionally eating less, our body does not know that and it only knows that it

[00:12:54] needs fuel and it will override any of those dieting weight loss methods to turn on

[00:12:58] that biological drive to eat so it can sustain life.

[00:13:03] And when you get to that point of primal hunger, you are less likely to be able to feel

[00:13:07] in control around food because your body is like, I need food, I need it now and I'm

[00:13:12] going to have as much as I possibly can because I don't know the next time I'm going

[00:13:15] to be able to eat.

[00:13:18] And so what does this, what does primal hunger look like?

[00:13:21] How do you know if you're only eating when you get to that point of being primarily hunger,

[00:13:25] hungry or hungry?

[00:13:27] So it's like, you know, you've been good all day.

[00:13:30] You followed the plan.

[00:13:33] You followed the calorie plan but yet you end up binging on cookies or chips or just whatever

[00:13:41] at the end of the day.

[00:13:45] Diting doesn't give your body enough of the energy that it needs during the day so you

[00:13:50] get to the end of the day and that primal hunger has kicked in and that biological drive

[00:13:55] has kicked in and it's compensating and making up for the lack of energy it's had throughout

[00:14:00] the day.

[00:14:02] But diet culture has taught you to see this as a failure and a lack of willpower that

[00:14:09] this, you know, overeating or this, you know, nightly binge is your fault because you just

[00:14:15] can't control yourself around food.

[00:14:18] And the reality is that the programs that dieting is promoting are broken and disordered

[00:14:25] and they 100% don't support God's human design.

[00:14:30] The second problem is that when your mind gets used to ignoring your hunger signals because

[00:14:36] you're overriding them or you're suppressing them, they begin to fade and you don't hear

[00:14:40] them as well anymore.

[00:14:43] Your hunger signals work through a mind body connection.

[00:14:47] The body signals to the mind that it's hungry and the mind signals to you that it's time

[00:14:51] to eat.

[00:14:52] But dieting has taught you to ignore those signals because it wasn't time to eat or

[00:14:56] you eight an hour ago, how could you be hungry?

[00:14:59] You shouldn't be hungry yet.

[00:15:01] So over time your body takes this hint that it can't trust you to feed it and so it starts

[00:15:06] to silence those cues.

[00:15:10] And this one prevents us from ever being able to achieve moderation or balance or intention

[00:15:17] when it comes to our food choices and eating.

[00:15:19] You know, how many times do we hear it's all about balance and moderation but like none

[00:15:23] of us know how to achieve balance and moderation.

[00:15:26] It's because these dieting and these weight loss efforts, it leaves us in this constant

[00:15:33] fluctuation between unnecessary and unsustainable restriction and out of control eating.

[00:15:41] You're eating either eating as little as you possibly can or avoiding foods or you're

[00:15:46] binging an overeating.

[00:15:47] You're like living in these extremes and neither one of those extremes promote your health.

[00:15:55] And in the long run, this combination of only eating when you're primarily hungry

[00:16:01] and suppressing your hunger cues and not embracing these hunger cues and consistently fueling

[00:16:09] your body throughout the day, it leads to an erosion of trust and confidence in your

[00:16:15] body.

[00:16:17] And ultimately it affects your self-esteem and your belief in your abilities across many

[00:16:23] different areas in your life.

[00:16:27] So if you're a person who is like, okay, I get it.

[00:16:31] What you're saying makes a lot of sense.

[00:16:34] If dieting has disordered your body's natural ability to regulate appetite and get the

[00:16:39] fuel it needs, how do you reset the system?

[00:16:43] How do you go back to normal eating the way God intended and designed your body for?

[00:16:50] And the answer is that you have to start honoring your biological hunger.

[00:16:56] And the way that you start doing that is first, you have to stop fighting your biology.

[00:17:01] You have to stop fighting against the way God created your body to work.

[00:17:08] We are a well planned and ordered creation right down to those little tiny mitochondria

[00:17:16] that are in our cells and our cellular makeup.

[00:17:19] Some 139 reminds us that God formed our inward parts and knitted us together in our mother's

[00:17:25] womb.

[00:17:26] And we are to praise him for how wonderful he made us.

[00:17:33] And our hunger cues are part of that beautiful design.

[00:17:38] And if we can stop and think about that, like, wow, like how great is God for designing

[00:17:42] our bodies to work so well?

[00:17:47] He designed our bodies to respond and signal to stimuli.

[00:17:53] He created this mind body connection with this sort of divine autopilot that keeps your

[00:18:00] body functioning effectively and efficiently without needing to spend extra mental or emotional

[00:18:07] energy focused on those body functions.

[00:18:11] Like could you imagine if you had to like consciously think about taking every breath?

[00:18:18] Like if you had to like think, okay, body breeze.

[00:18:21] Now breathe, now breathe.

[00:18:23] Like it would be exhausting and almost impossible to maintain.

[00:18:28] But yet how many of us are spending precious time and energy overthinking every calorie

[00:18:34] and food that we eat?

[00:18:36] I was one of those people.

[00:18:39] Food consumed so much mental and emotional and time and mental space for so long, constantly

[00:18:48] worrying about what I was eating now and what I was going to eat then.

[00:18:53] Instead of resting in God's perfect design and this design that ensures our programming

[00:19:01] to experience these internal signals to get those physiological needs met.

[00:19:08] Like can we be thankful that God designed us with this divine autopilot for things like

[00:19:12] breathing, for our immune response to fight off illness and disease?

[00:19:20] To know when we're thirsty or when we're feeling a full bladder and signaling like hey you

[00:19:26] need to go to the bathroom now.

[00:19:29] You all the same is true for our hunger.

[00:19:31] He gave us those internal cues so that we can provide our bodies with the energy it

[00:19:37] needs to be able to do his work, to focus on his work, on his will, on what he designed

[00:19:44] us to do.

[00:19:45] The work that he wants us to do while we're here on earth.

[00:19:49] We have to leave behind dieting and restriction to restore our connection with our bodies.

[00:19:59] You and your body need to regain trust in each other.

[00:20:03] Your body needs to trust that you will consistently feed it and you need to trust that your

[00:20:07] body knows what it needs.

[00:20:10] This means relearning your natural hunger cues and then supporting your body by eating food

[00:20:16] and the more that you honor your hunger, the more that you learn to trust your body.

[00:20:22] So what do these hunger cues feel like?

[00:20:27] So everyone's hunger signals are different in tight and severity.

[00:20:32] If you haven't been in tune with your cues for a while you may only be able to distinguish

[00:20:37] when you're ravenously hungry initially.

[00:20:39] You may only be able to be aware that, hey, I'm in primal hunger mode right now.

[00:20:45] But the more you practice, the more you tune into your body, the better you will become

[00:20:51] at noticing the more subtle cues.

[00:20:54] But to help you, I want to give you just some common hunger cues to maybe start becoming

[00:20:59] aware of their are looking out for and they're like mild gurgling or gnawing in this stomach

[00:21:07] or growling noises, maybe lightheadedness.

[00:21:11] Like even as I'm doing this episode right now, recording this episode, I can start to

[00:21:15] feel some of that lightheadedness and like kind of this emptiness in my stomach and like

[00:21:23] difficulty concentrating and it's like okay, Cara, like you got to record this podcast

[00:21:28] episode and then you need to go eat something.

[00:21:30] Like I'm not even going to lie there may be a point in this episode that my summit

[00:21:34] girls and who knows maybe you'll hear it, but I can be aware of these because I practice

[00:21:39] them.

[00:21:40] I've become more attuned with them.

[00:21:43] So I know that the subtle cues are my body's way of saying okay, you probably need to start

[00:21:48] thinking about going to get something to eat so you don't reach that point of primal

[00:21:52] hunger.

[00:21:54] Other things, uncomfortable stomach pain or irritability, feeling faint or maybe you experience

[00:22:01] a headache.

[00:22:03] Other things that you can factor into better being able to determine your hunger cues is

[00:22:08] the urgency.

[00:22:10] Like as you start to pay attention, you may notice that your hunger can go from all right,

[00:22:15] like I'm starting to feel hungry too.

[00:22:18] Okay, I'm ready to eat now.

[00:22:20] Let's get some food to that ravenous and painfully hungry point of like you need to eat and

[00:22:26] you need to eat now.

[00:22:29] And as you begin to reestablish your awareness to your cues, like if you haven't been experiencing

[00:22:34] hunger cues or you are not currently experiencing them, but you're wanting to promote those

[00:22:41] hunger cues coming back.

[00:22:43] A good rule of thumb to get started is to not go more than five waking hours without eating.

[00:22:50] And so this recommendation is based on nutrition research and understanding the physiology

[00:22:56] of the body and that you need to refuel your carbohydrate tank.

[00:23:03] That's in your liver because it typically runs out every three to six hours.

[00:23:09] So if you don't go more than five hours without eating, you're ensuring that that carbohydrate

[00:23:14] tank because carbohydrates are your bodies preferred energy source.

[00:23:18] We will get into that until a later episode.

[00:23:20] I will blow your mind because carbs are not the enemy.

[00:23:23] But you need to refuel your liver stores because they can run out every three to six hours.

[00:23:31] And that can lead to that point of being primarily hungry and that overeating.

[00:23:36] But other factors that will influence your hunger and how long you go between meals include

[00:23:40] like the type and the amount of food that you consumed at your last meal or the amount

[00:23:48] of energy that you've used since the last time you ate.

[00:23:51] Maybe you've worked out since then, but you have to trust that if your hunger signals

[00:23:55] are going off, then your body needs to be refueled.

[00:24:00] Your eating style will also influence your hunger frequencies.

[00:24:03] Some people are more of a nibbler or a graser and they feel hungry more often while other

[00:24:08] people tend to go longer because they have bigger meals and they're not feeling hungry

[00:24:15] quite as often.

[00:24:17] But y'all there is no right or wrong way to be hungry because your body knows when it

[00:24:23] needs fuel.

[00:24:25] That bottom line is that your body needs energy and got insert a way for you to support

[00:24:30] your physical body and getting your physical bodies needs met.

[00:24:34] Y'all, I really want to take a minute to share that this principle like learning to honor

[00:24:41] my hunger and consistently fuel my body based off of when I was feeling hungry was a big

[00:24:48] breakthrough for me.

[00:24:50] When I started to realize and understand that I could trust that God designed my body with

[00:24:57] these cues, it not only helped me better support my physical health but it was also a gateway

[00:25:04] to better mental and emotional health.

[00:25:08] Because not only do we feel these hunger cues and other physical cues like thirst or needing

[00:25:14] to go to the bathroom, but our emotions manifest themselves physically in our bodies.

[00:25:21] Every emotion that you experience presents itself physically in your body in some way.

[00:25:27] You may know what I'm talking about like butterfly them the stomach when you're feeling nervous

[00:25:31] or like a racing heart when you're scared or really excited.

[00:25:35] Like becoming aware of these emotionally fueled physical sensations helped me be able to

[00:25:42] end my struggle with chronic anxiety and stress.

[00:25:48] I can't tell you the number of mornings I'd wake up and just have this upset stomach

[00:25:53] and not really understanding why.

[00:25:55] Like I just felt like an upset stomach.

[00:25:58] I didn't feel great most mornings when I woke up and for years, I never really knew that

[00:26:03] that was caused by anxiety or that I kept getting pinched nerves in my shoulders because

[00:26:10] I was so stressed out and that stress manifested itself as tightness in my shoulders and upper

[00:26:17] back.

[00:26:19] But when I realized that these things that were happening in my body were tied to my emotions,

[00:26:25] I was able to find ways to cope with that anxiety and stress.

[00:26:31] Namely mindset work was a big impact for me and being able to process the thoughts

[00:26:37] that led to me feeling these emotions.

[00:26:41] But it also helped me really be able to like learning to trust my body and that my body

[00:26:51] knew when I was hungry and that God created my body to know this was also that gateway

[00:26:57] to better trust and surrender in God and being able to let go and surrender the thing that

[00:27:05] were causing anxiety and stress in my life.

[00:27:10] And that combination of understanding the physical sensations, understanding my emotions,

[00:27:17] being able to process the thoughts that were leading to these emotions and having greater

[00:27:23] trust in God, I don't wake up with stomach aches anymore.

[00:27:29] And I almost never feel stressed anymore despite how much busier life has gotten.

[00:27:35] I'm not dealing with these underlying anxiety and stress that would just wreak havoc on my

[00:27:43] daily life.

[00:27:46] And I tell you this because when I started this podcast, if you go back to the beginning

[00:27:49] and you understand why I started this, I told you that my goal for bloom wellness and

[00:27:57] for the nourished your bloom podcast is to focus on holistic whole person wellness in a

[00:28:04] Christ-centered way.

[00:28:06] And I want to show you how just letting go of this one part of dieting and weight loss

[00:28:13] and using these intuitive eating principles like honoring your hunger had a profound impact

[00:28:19] on supporting my whole person well-being.

[00:28:23] This one thing, learning to trust my hunger cues and my body led to a much greater overall

[00:28:30] well-being for myself.

[00:28:33] And so like I get it, maybe you are not quite ready to let go of dieting or weight loss.

[00:28:38] And that's okay.

[00:28:39] It's okay if you're listening to this and you're like, Kaira, I'd still love to lose 10 pounds.

[00:28:45] Like I get it.

[00:28:46] It's hard to let go.

[00:28:48] When I started intuitive eating, there was still part of me that like hoped this led to

[00:28:51] weight loss, but as I got deeper into it and I started to understand that it was about

[00:28:57] so much more than just a number on a scale, but that it could, it was the path to just

[00:29:04] greater overall wellness.

[00:29:06] I started to let go of that.

[00:29:08] But it's okay if you're not there.

[00:29:10] But maybe you are in a place that by being able to better understand the language and

[00:29:18] cues of your body.

[00:29:21] It could help support your mental and emotional well-being.

[00:29:24] You could get to a place of better mental and emotional health.

[00:29:28] And maybe that's where you need to start.

[00:29:31] Maybe you just need help understanding the physical sensations in your body that are being

[00:29:37] fueled by your emotions and how to handle those.

[00:29:40] Like maybe that's the place that you need to start.

[00:29:43] And either way, whether it's you're like ready to let go of dieting or weight loss,

[00:29:47] or you just want help being able to have better mental and emotional health by understanding

[00:29:55] how to process your thoughts and your emotions.

[00:29:57] Either way, I'm here to help you on your journey to faith-led health and wellness.

[00:30:04] And I just, I appreciate you taking the time to tune into the podcast.

[00:30:07] And I hope you're finding the value and tools and a perspective that is helping you.

[00:30:15] But if you're ready to take the next step, whether that's letting go of dieting and

[00:30:20] weight loss and healing your relationship with food in your body or whether it's learning

[00:30:25] how to process your emotions, I invite you to book a free session with me.

[00:30:31] So in this session, we'll take a deep dive into your wellness habits.

[00:30:36] Like really understanding what are you doing right now from a wellness perspective and identify

[00:30:42] what is working for you.

[00:30:44] And then understand what areas you may be struggling or you're facing certain obstacles

[00:30:50] and why.

[00:30:51] And from there, when we understand the habits that are working and then areas that

[00:30:56] you can improve or maybe make some changes, I'll help you set a clear and achievable

[00:31:02] health goal.

[00:31:04] And then also an individual individualized plan of action to help you overcome those obstacles

[00:31:11] so you can be healthier and happier than ever before.

[00:31:15] So if this is sounds like something you want to take advantage of, like if you want to book

[00:31:19] this free session, simply click the link that you can find in the show notes or in the podcast

[00:31:28] episode description below.

[00:31:30] Well, I really can't wait to spend some time getting to know you better and just to help

[00:31:35] you figure out what the next steps are for you to better health and wellness.

[00:31:41] And so I'd love to invite you to take advantage of the free session and just be able to spend

[00:31:46] some time even if you just want to come in and ask some questions.

[00:31:50] I'm happy to spend that time with you because I believe that just having a plan of action

[00:31:57] and being better able to have this snapshot of what's going on and what's working and

[00:32:02] what's not can really help you move forward.

[00:32:07] And whether that's with me or on your own or with someone else, like I want to be able

[00:32:12] to offer that gift and that clarity to you.

[00:32:15] So I'd love to be able to spend some time with you in that session.

[00:32:18] So go ahead and book that and I look forward to meeting you and helping you on this journey.

[00:32:25] And thanks again for taking the time to tune into the podcast.

[00:32:31] And I will see you on the next episode.

[00:32:33] Take care.

[00:32:34] Bye.