Things we dive into in this episode:Â
Why it's more important (scientifically) to pursue health over weight loss
Uncovering your blocks around implementing nutrition and wellness practices
Self-love reminders that you can tap into today
📘Resources
75 Minute Intensives - on sale June 20 through the end of summer!
The Podcast For the Person Who Is Trying to Lose The Last 10 Pounds
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📌Episode Highlights
Can you please give me a reminder for why focusing on weight loss doesn't work? Can you please give me a reminder that's kind of based on science and practical things?
If you are looking to eat better, to nourish yourself well, to improve your physical fitness, to increase your muscle mass, to have overall better digestion, more energy, that's great.
We're not going to make weight loss our central point of focus when we're going for these things because weight loss does not equal more energy. Weight loss does not equal better digestion. Weight loss does not equal better health automatically.
Not all weight loss is bad, but we really can't assume that all weight loss is indicative of health, happiness, and aliveness.
When we make weight loss the central focus of our health journey, we end up engaging in practices that ultimately can compromise our health. If the goal is to see the number go down on the scale, we will engage in restricted eating habits, regimented exercise habits, regimented fasting practices, restriction of energy that ultimately results in yo-yo dieting, disordered eating, a loss of muscle mass, and a slowed metabolism.
Your body ultimately becomes more resistant to losing weight because you're constantly depriving yourself of energy and your body starts to slow down its capacity to turn food into energy because it's deprived.
What I suggest as an alternative is to make the goal health, to make the goal measurable things that are associated with better health:
Better digestion
More muscle mass
Ability to lift more at the gym
More energy
Ability to wake up more energized in the morning
Eating more vegetables and protein
Your quality of life
There's no health without quality of life. Remember that the pursuit of weight loss is not the pursuit of quality of life. When you actually do pursue measurable health goals, you might see weight loss as a result. You might see the number on the scale go down and you might not.
Why do I know what to do to eat well and still can't implement it? I tell other people, eat more vegetables, eat more food, drink more water, but I could never really take my own advice.
If you are someone who believes you have a good understanding of how to create a balanced plate and how to eat at appropriate time intervals throughout the day and how to incorporate more vegetables into your diet, more fruits into your diet, you know how much water you need to drink, you know how much water you need to drink, you know what your body needs to be nourished well, but you cannot get yourself to implement it.
Maybe you know everything there is to know about eating in a balanced way, but there's something else that you're deciding is more important.
There are things that get embedded to us when we're younger, that if we don't extract them from our brains, make the subconscious conscious, look at them in our hands, they will be driving the car in the background, so w hat is the deeper thing that you're deciding is more important than you feeding yourself and nourishing yourself?
Maybe you need someone to sit in a space with you to feel into how hard it is for you to implement these things and to feel whatever it is that makes you feel like you can't create a nutrition structure for yourself. Cry and feel it!
Then, make a list of all the things that you know to be true about nutrition science and the things that you know you need. Look at each thing on the list and figure out what is it that's blocking you? What's the step where you get stuck? What are the deeper beliefs that are keeping you in those blocks?
Self-Love Reminders to Tap Into Today:
Can you close that gap between the way you treat your mammal, your domesticated mammal, and the way you treat yourself?
You deserve that same tender love care, tender loving care and attention as your pets.
Your life necessitates that same regularity to your meals, that same regularity to your little walks, the same regularity to your little treats, to your playtime, to whatever it is. You need this in order to love other people fully.
Self-love is not, I love me and I love me and I love me and I love me. Self-love is, I love me and I love you. Both are true at the same time.
Self-love is doing what you would do for someone that you love. Doing what you would do for a puppy that you love.Â
Self-love is action. Love really is action at the end of the day.
To love someone is a verb. To love yourself is a verb.
Treat yourself like the mammal that you are. Don't treat yourself like a piece of technology, like a machine, like this modern world has made it so easy for us to do, to work these 12 hour days, to constantly be looking at a screen, to constantly be in taking new information. Remember,
You are capable of self-regulating and self-loving.Â
Your brain needs rest from taking in information. Your body needs food. Your body needs water. Your body needs a little walk. Your body needs a little stretch. So give it to yourself!
Thanks for listening! 💖 Stay tuned to Caitie’s website for more episode updates and other exciting programs and resources.
Transcript
Caitie: If you are someone who believes you have a good understanding of how to create a balanced plate and how to eat at appropriate time intervals throughout the day and how to incorporate more vegetables into your diet, more fruits into your diet, you know how much water you need to drink, you know how much water you need to drink, you know what your body needs to be nourished well, but you cannot get yourself to implement it. What I want to offer you is that there's likely something else you know that you're deciding is more important. So maybe you know everything there is to know about eating in a balanced way, but there's something else that you're deciding is more important.
Welcome to Whole, Full & Alive, a podcast helping you feed yourself, feel yourself and be yourself. I'm Caitie Corradino. I'm a Registered-Dietician Nutritionist, a body image coach, and the founder of Full Soul Nutrition, a method that combines nutrition counseling with a powerful toolkit of somatic healing modalities. I have guided hundreds of clients to freedom with food, their bodies, and every aspect of their lives. I've also been through this healing myself. And on this podcast, I want to help you eat with confidence, embrace your body, form aligned relationships, and create a life that you're in love with. I'll share actionable tools, no bullshit stories and interviews that will remind you why you have everything you need within you to feel whole, full and alive. Are you ready? Let's get into it.
Hey, welcome back to another episode of Whole, Full, & Alive, the podcast helping you feed yourself, feel yourself, and be yourself. I'm so excited to be back on the microphone right now, recording a solo episode at the top of what I feel like is a new era in my life, a new, just like fresh start in some ways that I will tell you about in a moment. But today is the first episode that I'm releasing in the month. And I promised that the first episode release of every month would be a nutrition Q&A. So that is what we've got today. I am going to answer some questions that you've sent me about nutrition. In particular, I'm gonna answer a question about the science behind why I don't focus on weight loss in my practice. So I do not focus on weight loss in my nutrition counseling practice and there is a reason for that and there is science to it. And I'm gonna talk to you a bit about that.Â
I'm also gonna answer a question that goes a little something like, I know facts about nutrition, but I can't implement them. Why can't I implement what I know to be true? And I think throughout answering these questions, I'm just going to be giving you some reminders about nourishing yourself and loving yourself. I've been on a little bit of a self-love kick recently, which I suppose is a pretty good kick to be on, but I think some people view it as inaccessible to love yourself. And I think what I want to say at the top of this episode is that it's necessary that we love ourselves. It's not necessary that we love our bodies and it's not necessary that we are obsessed with every aspect of our physical appearance, but it's essential that we love ourselves. And when I say yourself, I don't mean your body. I mean yourself. I mean you.Â
And I kind of want to talk a little bit more, just remind you about what it means to love yourself. It doesn't mean that you think you're perfect. It means that you show yourself love. So yeah, that's what we're going to do today. That's what we're going to talk about today in this nutrition Q&A, this first solo episode in a while. Before we dive into the content, let's first take a few really deep breaths together wherever you are, wherever you're tuning in from. I want to invite you to take a nice deep inhale through your nose and feel it hit your lungs. Take an inhale and imagine that breath going in so deep that it hits the bottom of your diaphragm and then take a nice long exhale out. Two more just like that. Take a nice deep breath in and feel that breath fill your lungs. Don't feel that breath lift your shoulders or go into your shoulders. Send it a little deeper, a little deeper, a little deeper. And take a nice long exhale out. And then last time, take a deep breath in, feel that breath go into your lungs, not into your shoulders. Breathe, breathe, breathe. Inhale and exhale.
I recently had a mentor tell me that I was breathing into my shoulders when I took a deep breath. And I was like, huh, what are you talking about? I'm breathing deep. I teach breath work. I teach breathing. And she was like, do it again. And I noticed when I was taking those deep breaths that my shoulders were actually kind of tensing and lifting and in a way that wasn't actually in a way that wasn't actually allowed in a way that wasn't actually allowing the breath to get into my lungs to get deep. It was like, yeah, it was staying shallow. And so, you know, don't obsess over this and get paranoid, like, am I breathing deep enough? But I just want to give you that invitation because it was really helpful to me to start to notice what my shoulders were doing when I was taking an inhale and to try to observe if I felt like I was letting that breath get deep or if I was kind of cutting it off.
I think as women sometimes we cut our breath off too because we're taught that our breath shouldn't make our stomach expand ever. And we don't always have to be breathing that deep and we should sometimes really breathe that deep. It's really supportive for your speaking voice. It's really supportive for your vocal health. It's really supportive to make sure the muscles in like your lower lungs are as strong as the muscles in the upper body.
Anyway, I could do a whole episode just on that, but I hope you enjoyed opening with a deep breath. And before I dive into the questions, I have some announcements, some things I'm excited to share with you. Two quick things, two quick and exciting things I want to share with you. The first is that starting on the first day of summer, June 20th, I am going to put my 75 minute intensive sessions on sale for the entire season of summer. Summer is a time where there's a lot of fun things going on. There's a lot of events. There's a lot of sun. And it's a time where we can lose touch with our bodies and become more stressed about body image. And I find that the summer is a time when people want to check out of counseling and want to check out of nourishing themselves in that kind of capacity. And so I want to give you an invitation to come back to you and book a one-on-one session with me.
I provide a combination of nutrition counseling, body image healing, and self-confidence counseling, and I will help you feed yourself, feel yourself, and be yourself, have the best summer possible, release body image anxiety, and implement some gentle self-care practices that will help you feel nourished. So excited to be running this sale for the entire summer. You can check it out at my website, fullsoulnutrition.com, or the link below this podcast.
And the second announcement is that I am going to be announcing all the details of my next in-person group retreat really soon, really, really soon. Keep your eyes open if you wanted to come on the Scotland retreat that we did a few months ago and couldn't make it. This is your opportunity to join us this time. It is going to be five nights, six days of nourishing yourself, relaxing, making community, learning, getting to know yourself more intimately, doing practices that are going to help you feel more alive, and figuring out how you can bring those practices home with you. And of course, it's also a moment to tap into the amazing and expansive power of travel. Travel blows my mind and my perspective wide open, and I'm so excited to share that through retreats. So stay tuned for that announcement.Â
All right, let's do it. Let's dive into today's Q &A. The first question that I received this month is, can you please give me a reminder for why focusing on weight loss doesn't work? Can you please give me a reminder that's kind of based on science and practical things? Thank you so much for this question. And to the person who sent this question, I, and anyone who's wondering this question as well, I just want to give you so much compassion and so much, I see you because the world around us makes it really difficult to remember that it isn't helpful to focus on weight loss. The world around us is still pushing an agenda of pursuing thinness, an agenda of making weight loss the central sun of your health journey. The world around us is on ozempic lately. And I thought that we had made a lot of progress when it came to focusing on health instead of focusing on weight loss. But the ozempic craze has certainly, certainly, certainly made me question whether or not we've actually made any progress.
The Ozempic craze is such a clear example of pursuing weight loss at the cost of your health. And I'm not talking about people who are on Ozempic for its intended purpose of managing diabetes and insulin resistance. And there are reasons to be, there are reasons why that drug was invented, but there are many, many, many people who are on it explicitly for weight loss and for these people who are using it explicitly for weight loss, it is coming at the cost of their health. It is coming with a lot of side effects. And I'll do an episode just on Ozempic. I don't need to go on a tirade about that now, but I wanted to open up my answer to this question by saying that because I just want to be like, I see you and I get it. And there's a constant narrative of, yeah, just take this injection, just do this thing and weight loss is easy, but there's a lot of reasons why it's important to not make weight loss the central focus of your health goals. If you are looking to eat better, if you are looking to nourish yourself well, if you are looking to improve your physical fitness, if you're looking to increase your muscle mass, if you're looking to just have overall better digestion, more energy, that's great. And I love that for you. And we're not going to make weight loss our central point of focus when we're going for these things because weight loss does not equal more energy. Weight loss does not equal better digestion. Weight loss does not equal better health automatically.Â
Not all weight loss is bad, but we really can't assume that all weight loss is indicative of health, happiness, and aliveness. When we make weight loss the central focus of our health journey, when we make that the goal, we end up engaging in practices that ultimately can compromise our health. Because if the goal is to see the number go down on the scale, we will engage in restricted eating habits, regimented exercise habits, regimented fasting practices, restriction of energy that ultimately results in yo-yo dieting, disordered eating, frankly a loss of muscle mass, and a slowed metabolism. A slowed metabolism.Your body ultimately becomes more resistant to losing weight because you're constantly depriving yourself of energy and your body starts to slow down its capacity to turn food into energy because it's deprived.Â
What I suggest as an alternative is to make the goal health, to make the goal measurable things that are associated with better health. So when I say measurable things, I mean better digestion. When I say measurable things, I mean more muscle mass, the ability to lift more at the gym, more energy, the ability to wake up a little bit more energized in the morning. When I say measurable things, I mean eating more vegetables. When I say measurable things, I mean eating more protein. When I say measurable things, I mean your quality of life, right? There's no health without quality of life.Â
Remember that the pursuit of weight loss is not the pursuit of quality of life. When you actually do pursue measurable health goals, you might see weight loss as a result. That might be a thing. You might see the number on the scale go down and you might not. You might not see the number on the scale go down, but ultimately, when you make your goal health, you actually can pursue something and you're going to be on a path working towards something that you can actually attain rather than on a hamster wheel, trying to get your body going to a number on the scale that it was never meant to be at and constantly depriving yourself and constantly starving yourself and not having enough energy to do the things that you want to do. Whether that be a physical activity at the gym or a physical activity that brings you joy out there in your life.Â
If you want to go deeper into this question, I have an episode that is very long that I recorded called, if you want me to go, if you want to go deeper into this question, there's an episode that I recorded called For the Person Who's Trying to Lose the Last 10 Pounds or the last five pounds. I can't remember what number I chose. I go really deep into this. I go really deep into the fact that there are certain genetic and metabolic factors that are gonna make it hard or impossible for you to get down to a certain body weight, but that doesn't mean that it's hard or impossible to feel better and to have better overall health by changing your behavior.Â
Eat more, lift weights, go on walks, eat plenty of protein, and be comfortable with your body doing what it wants to do and get the support that you need to feel comfortable with your body doing what it wants to do. And give yourself time, like doing this over a period of many months rather than these crash diets that are like guaranteed weight loss, swipe up for instant gratification, right? Over time, you are going to start to feel better in your body and about your body if you pursue habits that are healthy and you get the support that you need to successfully implement these habits in a way that's not rooted in shame, in a way that's rooted in self-compassion, and in a way that actually folds into your life. You don't have to make your whole life based around your nutrition and wellness practices. You can have nutrition and wellness practices that support your life, support the life that you want to live.
I hope that some of the reminders that I've provided for you today, just jog your memory a little bit and get you re-centered when you feel that urge to veer off a holistic health approach and you want to start centering your energy and attention on losing weight again. I really do recommend that episode that I recorded last summer too, for the person trying to lose, it's called for the person trying to lose the last five or 10 pounds. I'll link it in the show notes. Okay. Thank you so much for that question.Â
The second question that I received today, I think flows quite nicely from the last question. The second question I received is, why do I know what to do to eat well and still can't implement it? I tell other people, eat more vegetables, eat more food, drink more water, but I could never really take my own advice.
Well, I feel like I was the one who asked this question because I mentioned at the top of the episode that I'm entering a new era. And I think this is the era where I'm taking my own advice in one particular area that I've struggled to take my own advice in. So I don't struggle to take my own advice when it comes to nutrition. I don't struggle to implement the nutrition education that I provide for clients and body image stuff that I provide for clients. I've really gotten in a flow with that, but there's one area of health and wellness where I certainly struggle and that area is taking breaks from work and resting.Â
I've been a bit open about this on the podcast before, I think probably like a year ago today I released an episode about where I was in that journey and my own understanding of why it is that I cannot rest. But I'm going to share a little bit more about it today because I think it is helpful in answering this question that this lovely listener gave. So, if you are someone who believes you have a good understanding of how to create a balanced plate and how to eat at appropriate time intervals throughout the day and how to incorporate more vegetables into your diet, more fruits into your diet, you know how much water you need to drink, you know how much water you need to drink, you know what your body needs to be nourished well, but you cannot get yourself to implement it. What I want to offer you is that there's likely something else you know that you're deciding is more important. So maybe you know everything there is to know about eating in a balanced way, but there's something else that you're deciding is more important.Â
Let me explain what I mean in terms of my own relationship to rest. I know how important it is for me to take time off. I know how important it is for me to reset and to rest my brain and to get in touch with creative energy and for me to get enough sleep and for me to have fun and play and not make my entire life revolve around my business even though I love it. But I really, really struggled to actually block the time in my calendar. I really struggled to go away and not take my laptop with me. I mean, I've been on like retreats over the last two years and yet I've always had my laptop with me. I've always like seen a client or two during the retreat. Like I've never actually fully, fully, fully taken time off, even in other moments when I said I was going to, I might've even claimed that I was going to on this podcast and never actually did.Â
And I realized it's because there was a subconscious belief that I was holding onto that was making it impossible for me to take my own advice. I was speaking with a mentor of mine a couple of weeks ago who is gonna come on this podcast very soon. And he said to me, historically, Caitie, when you rested, like in your childhood and when you were a teenager and just when you were younger, when you rested, when you got cozy or when you said, I need a break or when you were just watching TV for a while or whatever it was, like what happened? Was there something that happened whenever you would like release and relax as a kid.
And when I thought about this, I thought about how, for a lot of my life it wasn't presented to me as a safe option to rest. I realized that my parents were addicted to constant action and my dad's constant action was always working. He worked way more than full time, probably like 60 hour weeks for most of my life. And he's 68 years old and is still working, still not close to retirement, still has a few years of work to go and my mom for most of my life, although not in the workforce was just caught up in a different kind of a different kind of frenzy, constantly doing. And it's a bit, it's a bit deeper and a podcast that I can maybe record a different time, my relationship with my mom, but suffice it to say that my mom never ever, ever slowed down. My mom never ever was still. And whenever I was still, I didn't feel like it was safe. I didn't feel like I was in a safe place.Â
I learned from a very young age that stillness and reprieve and rest and unwinding isn't for our family. We don't do that and honestly, my mom used to say that to me as well. She used to say, we're not fancy people. We don't get massages. That's for fancy people. She frankly, like used to say things like that. And I am not making this a, let me blame this on my parents thing, but I'm making this a, that was just embedded into me from a very young age. And there are things that get embedded to us when we're younger, that if we don't extract them from our brains, make the subconscious conscious, look at them in our hands, they will be driving the car in the background.Â
And I think as I got into adulthood, moved away from my parents home, became independent at a pretty young age, I had other experiences that affirmed that very same belief that you will not be safe if you surrender. You will not be safe if you get out of constant action. And you know, if you're not working, you should be socializing. If you're not socializing, you should be doing something in your home, active. You can't let the brain rest. You can't get to a place where your brain is not really engaging with something. And I will say that this subconscious belief gave me access to a boatload of experiences. I've said yes to everything in my life. I've said yes to starting my own business. I've said yes for following my dreams. I've said yes to traveling. I've said yes to meeting new people and making new friends and going out and having really, really interesting life experiences.Â
And this subconscious belief has made it so that I cannot rest and feel safe at the same time. I have to actually practice. And so, bringing this rant back to the question, why can't I implement the nutrition practices that I know? Why can't I implement the nutrition science that I seem to know? What is the deeper thing that you know, that you're making? What is the deeper thing that you're deciding is more important than you feeding yourself and nourishing yourself?
This happens a lot with people when it comes to nutrition and it's time for you to make your balanced breakfast. It's time for you to go get a glass of water. It's time for you to prioritize your nutrition in some way. Are you prioritizing work instead because you're afraid for your financial safety? Are you prioritizing work instead because you're attaching your value to your productivity? What are you prioritizing over the three minutes that it could take to put a snack together? The couple minutes that it could take to eat a meal? The moment that it takes to fill a glass of water and drink it? What are you making more important than your nutrition? And why are you making it more important? What is the deeper thing that you need to heal?Â
Once I realized that my inability to rest was a really deep thing, I needed to give myself a little bit of space to grieve that. When I was speaking to my mentor who helped me kind of make this connection, he said to me, you know, you're smiling a lot in this conversation and that's great. Like we love a Caitie smile, but can you also just give yourself a second to feel how hard, how painful it is that you have this association with rest, where you believe it's not safe to rest? And he created a space for me to just cry for a little bit and just be like, yeah, it actually is really hard that I feel like I have to be in action mode all the time.Â
To the human being who asked this question, it must be really hard to feel like you know, all this nutrition science and cannot implement it. That must be really hard. And maybe you need someone to sit in a space with you to feel that and to feel whatever it is that makes you feel like you can't create a nutrition structure for yourself. Whatever it is that blocks you from going to the grocery store. Whatever it is that blocks you from eating a nice nourishing meal slowly. What's keeping you on this? What's keeping you in this fractured relationship with food?
And I don't know what your relationship with food looks like specifically. Maybe you're in like a yo-yo roller coaster where you're restricting and binging or dieting or maybe you just feel like you're eating enough on a regular basis but you want to be able to make your meals more balanced, more nourishing. You want to have more variety. Maybe you're really dehydrated. You're not drinking enough water. I'm not exactly sure what is going on for you, but maybe make a list of all the things that you know to be true about nutrition science, the things that you know you need, then create a list or look at each thing and figure out what is it that's blocking me? What's the step where I get stuck? Is it in the grocery shopping? Is it in the cooking? Is it in the sitting down and eating the meal and being mindful? Is it in just like deciding what I need to buy at the grocery store, making a grocery list. Is it in, I get so wrapped up in work, like I was saying earlier, and I don't pull over for lunchtime. Is it in, I'm scared to eat and I count calories. Is it in, I'm scared to gain weight. Like what are the blocks?Â
And then once we identify those blocks, we can identify the deeper beliefs that are keeping you in those blocks. Do you believe you have to go meet with this one friend that you could maybe set boundaries with instead of going to the grocery store? Do you believe that you need to work through your lunch hour? Do you believe that you need to stay up late scrolling on Instagram and then you wake up too late the next day and then you don't have time to make breakfast? Or do you believe that you need to make these big, luxurious, fancy meals and you can't just have a combination of proteins, fats and carbs that's satisfying and quick? Are you confusing convenience with unhealthy? Because that's not true. Listen to my nutrition Q&A from January. I think that's when we talked about that.Â
You know, what are your blocks? What are the things that you know that you can implement? In what step of the process do you get stuck? And why is it that you get stuck? What's the deeper belief that's keeping you stuck and how can you release it? I hope this resonates. I'm definitely using this as an opportunity to process something personally that I'm going through, but I know that that can be resonant sometimes when I do that. So please do share your feedback and let me know if this was helpful for you.
As I'm wrapping up today's episode, I said I was going to leave you with reminders related to self-love. And so what I want to leave you with is a reminder that you are a mammal. You are a mammal. You are a living, breathing part of nature. You have biology. You are not a piece of technology. You are not a machine. And you are a mammal just like your dog or your cat or your, your favorite animal is an animal. And for those of you who, you know, have pets and I'm assuming a lot of you do, think about the way you treat your pet. Do you need a little treat? Do you need water? Do you need lunch? Do you want to go on a walk?Â
Can you close that gap between the way you treat your your mammal, your domesticated mammal, and the way you treat yourself? Because you deserve that same tender love care, tender loving care and attention. You deserve, you are worthy. You need, your life necessitates that same regularity to your meals, that same regularity to your little walks, the same regularity to your little treats, to your playtime, to whatever it is. You need this in order to love other people fully. Self-love is not, I love me and I love me and I love me and I love me. Self-love is, I love me and I love you. Both are true at the same time. And when you give yourself love, which doesn't look like, you know, constantly showering yourself in, I'm so sexy, I'm so amazing, I am adorable. Self-love is doing what you would do for someone that you love. Doing what you would do for a puppy that you love.Â
Self-love is action. Love really is action at the end of the day. Yes, it's a feeling, it's an emotion, I believe that too. I don't think it's only action. But part of love is action. To love someone is a verb. To love yourself is a verb. Treat yourself like the mammal that you are. Don't treat yourself like a piece of technology, like a machine, like this modern world has made it so easy for us to do, to work these 12 hour days, to constantly be looking at a screen, to constantly be in taking new information. Remember, your brain needs rest from taking in information. Your body needs food. Your body needs water. Your body needs a little walk. Your body needs a little stretch. Your body needs to be spoken to, sometimes the way you talk to your dog. And yes, we need other people in our life to speak to us the way a dog would speak to us. And we need ourselves to do that too. You are capable of self-regulating. You're not capable of living on your own island with no people. Don't get me wrong, humans need humans. And you are capable of self-regulating and self-loving.Â
I feel like I just threw a bunch of spaghetti at the wall in this episode, but it was all coming straight from the heart. I hope it sticks. I hope it lands. I'm so grateful that you're here. Thanks so much for being here, for tuning in. Please remember that you have what you need within you to feel whole, full, and alive. I really want you to feel whole, full, and alive. And if you enjoyed this episode, please leave a five-star rating on Apple or Spotify or wherever you get your podcasts.
If you could write a written review on Apple, that's particularly helpful. It really means a lot and helps the show get into more people's ears. And if you enjoyed this episode and you want to share it with someone that you love, that you think would benefit from hearing some of these words, I'd be so appreciative of that too. All right, thanks so much for being here. Take a deep breath. I'll see you next week.
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