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Speaker 1: Hi, and welcome back to Bounce Forward with me, Tip Haul.

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Speaker 1: I'd like to acknowledge the traditional custodians of the land

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Speaker 1: on which I'm recording this podcast, so we're rendering people

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Speaker 1: of the cooler nation.

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Speaker 2: I pay my respects for elders past and present.

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Speaker 1: I received a fantastic question from Gemma Haytif your pod

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Speaker 1: really gets it. I'm thinking about taking a zepic, but

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Speaker 1: wondered if you have any advice on how to get

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Speaker 1: the same weight loss results without taking weight loss medication.

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Speaker 1: I'm currently twenty five kilos overweight and desperately want to

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Speaker 1: shift it. Okay, Gemma, what a great question, and this

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Speaker 1: is something that I have been grappling with a lot.

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Speaker 1: I agree that azempic can be very effective to get

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Speaker 1: a lot of weight off you very very fast. But

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Speaker 1: you've got to think long term. You've got to think

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Speaker 1: where are you going to be in six months, twelve months?

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Speaker 1: How are you going to keep the weight off long term?

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Speaker 1: Because once you stop taking weight loss medications, your appetite

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Speaker 1: will return and the weight will probably come back on

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Speaker 1: if you're not addressing lifestyle factors.

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Speaker 2: So here's the magic.

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Speaker 1: I actually know a combo of things that has exact

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Speaker 1: same effect as a zenpic, and it's far cheaper. It

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Speaker 1: may take a little bit longer, but will definitely benefit

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Speaker 1: you more longer term than a zenpic. So here it

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Speaker 1: is listen up, it's eating protein and it's lifting weights,

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Speaker 1: So let's dig into this. GLP one is a hormone

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Speaker 1: produced in the intestines that plays a crucial role in

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Speaker 1: regulating blood sugar, appetite, and digestion. Right, so enhancing its

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Speaker 1: natural production can support better metabolic health, weight management, and

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Speaker 1: even improve your energy levels. Now, these GLP one medications

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Speaker 1: are a class of medications that are mainly there to

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Speaker 1: help manage blood sugar levels in people with type two diabetes.

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Speaker 1: They're not really there for weight loss here in Australia, right,

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Speaker 1: But studies have shown that if you eat a high

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Speaker 1: protein meal, your gut releases certain hormones calls encretance, specifically

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Speaker 1: GLP one, and these hormones help regulate your blood sugar

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Speaker 1: levels by enhancing insulin secretion and also signal that you

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Speaker 1: are full, helping you to feel much fuller for longer.

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Speaker 1: So this is really really important. Then if you look

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Speaker 1: at lifting weights, weightlifting actually enhances GLP one production. Strength

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Speaker 1: training builds that precious muscle, but it enhances GLP one production,

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Speaker 1: which is just mind blowing. Exercise improves your insulin sensitivity

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Speaker 1: and it increases those GLP one levels, which helps your

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Speaker 1: body better regulate the blood, sugar, burn fat, and control

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Speaker 1: the hunger. So a combo of these is going to

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Speaker 1: enhance your metabolism and lead to an amplified release of

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Speaker 1: all of these peptides, which you are going to get

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Speaker 1: better fat metabolism, muscle recovery, and appetite control. And it's

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Speaker 1: all about the appetite control. So let's look at nailing

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Speaker 1: that nutrition. You really want to optimize your diet, and

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Speaker 1: I have some exact foods that are going to increase

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Speaker 1: the GLP one secretion. Okay, So you want to look

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Speaker 1: at fiber rich foods sauces such as vegetables, fruits, legumes,

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Speaker 1: whole grains, nuts, seeds. They're soluble fire but ferments in

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Speaker 1: the gut, right, which produces short chain fatty acids which

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Speaker 1: stimulate GLP one release.

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Speaker 2: Super cool.

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Speaker 1: Then you want to eat protein rich foods, eggs, fish, poultry,

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Speaker 1: tofu beans, greek, yogurt, lentils, all the good stuff. Because

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Speaker 1: protein increases the GLP one production and promotes saety so

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Speaker 1: you feel much full of for longer and not reaching

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Speaker 1: for snacks, and that weight keeps off long term. Then

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Speaker 1: you want to eat your healthy fats, sauces like avocados, nuts, seeds,

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Speaker 1: olive oil, fatty fish, and fats in the diet stimulate

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Speaker 1: the release of bile acids, which trigger DLP one secretion.

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Speaker 1: It just blows my mind, right, So this is what

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Speaker 1: we're trying to do. We're trying to enhance a GLP

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Speaker 1: one naturally. Then look at fermented foods yogurt, kefa, kimchi, sauerkraut,

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Speaker 1: mizzo promotes a healthy gut microbiome which enhances GLP one production.

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Speaker 1: Then did you know that bitter foods such as dark

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Speaker 1: leafy greens like kale, dark chocolate, and citrus pels bitter

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Speaker 1: compounds can stimulate GLP one release as well.

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Speaker 2: I'm just getting way too excited about this.

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Speaker 1: Then there's a lot of studies that show that intermittent

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Speaker 1: fasting periodic fasting can actually increase the body's sensitivity to

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Speaker 1: GLP one and stimulate production. And I'm a big fan

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Speaker 1: of having a late breakfast, so having an early dinner,

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Speaker 1: say round seven eight o'clock, and then not having breakfast

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Speaker 1: until ten thirty. It's a nice little fasting window that

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Speaker 1: allows your body to be more sensitive to GLP one production. Then,

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Speaker 1: of course you've got regular exercise. Now it's not just

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Speaker 1: about resistance training, which has been proven to show a

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Speaker 1: positive impact on GLP one production, but also aerobic exercise, cycling, swimming, running,

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Speaker 1: These activities also increase GLP one production, which I just

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Speaker 1: can't talk enough about the benefits of exercise. You know,

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Speaker 1: boost mood, it's great for the body, it's great for

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Speaker 1: the mind, but it's also great for GLP one production.

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Speaker 2: Who would have known.

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Speaker 1: And then you've got your gut microbiome, which plays a

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Speaker 1: key role in GLP one production, right, because it's all

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Speaker 1: happening around the gut. And if you eat your yogat,

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Speaker 1: your care for your supplements that improve the gut bacteria,

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Speaker 1: that's going to improve the stimulation of the GLP one release.

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Speaker 1: But you don't just need your probiotics like your yogat.

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Speaker 1: You also need your probotics, which are found in foods

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Speaker 1: like garlic, onions, banana, asparagus, and these These also are

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Speaker 1: really really, really good for GLP one release, so prebodics.

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Speaker 1: Then you know things not to do well. You really

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Speaker 1: want to stay away from sugar, okay. You want to

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Speaker 1: make sure that you're focusing on foods that are low

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Speaker 1: glycemic index foods so they release glucose slowly, such as

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Speaker 1: your grains and legumes. You don't want a spike by

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Speaker 1: eating sugar. You want to have those frequent meals, the

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Speaker 1: small frequent meals, because eating regularly prevents those big sugar spikes, okay,

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Speaker 1: and promotes that consistent GLP one release, and that's what

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Speaker 1: we want. You really want to make sure lifestyle factors

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Speaker 1: like sleep are in control because poor sleep can disrupt

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Speaker 1: GLP one production. You want the seven to nine hours

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Speaker 1: you know, magic time of sleep. And you want to

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Speaker 1: really manage a stress because cortisol levels can suppress GLP one.

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Speaker 1: So you really want to be practicing that mindfulness, doing

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Speaker 1: a bit of yoga, some meditation, breathing whatever you can.

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Speaker 1: And then I'm a big fan of spices and herbal

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Speaker 1: remedies as well.

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Speaker 2: I do this a lot.

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Speaker 1: So cinnamon ah helps stabilize blood sugar and enhance GLP

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Speaker 1: one production. Turmeric it's an anti inflammatory spice. It's so

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Speaker 1: great for you. And again it improves GLP one secretion

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Speaker 1: and green tea. It supports GLP one and glucose regulation.

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Speaker 1: And I mean, you say, just have a green tea,

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Speaker 1: but what you're really doing is you're really stabilizing your

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Speaker 1: blood sugars. And it's such a great thing to do.

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Speaker 1: I always love to have what I call a vulnerability

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Speaker 1: tea when I'm feeling vulnerable and I feel like eating

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Speaker 1: snacks because you know, I'm feeling anxious, and sometimes I

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Speaker 1: go to food to deal with that. I say, don't

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Speaker 1: do that. Instead, have a vulnerability tea. Sit down, breathe in,

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Speaker 1: sit with the feeling, have the tea, and make your

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Speaker 1: next move over a cup of green tea. Okay, that's

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Speaker 1: just an aside. And then you know, at the end

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Speaker 1: of the day, excessive alcohol, smoking, these things impair gut

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Speaker 1: and pancreatic function, reducing GLP one secretion. So all that's

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Speaker 1: a lot of information and a lot of tools that

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Speaker 1: you can use that give you a holistic approach to

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Speaker 1: increasing GLP one production and enjoying better metabolic and overall

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Speaker 1: health without the expensive jobs.

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Speaker 2: Now I know, a zenpic is.

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Speaker 1: Super attractive because you're going to get those fast results,

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Speaker 1: but fast results for how long are you going to

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Speaker 1: lose five kilos five times over when you got on

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Speaker 1: a zenpic, off a zenpic back on it.

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Speaker 2: It's hard to stay on it long term.

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Speaker 1: It's expensive, it's a huge commitment, and what happens when

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Speaker 1: you go off. So you do need to think about

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Speaker 1: a long term approach and a holistic approach that helps

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Speaker 1: you really nourish your mind and your body and your

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Speaker 1: spirit so that you can eat well, enjoy life's treats,

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Speaker 1: but make sure that you're training and that you're protecting

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Speaker 1: yourself against that excessive weight gain or you know, you know,

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Speaker 1: anything that's going to harm your health. And all these

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Speaker 1: things that I mentioned today aren't just good long term

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Speaker 1: for weight loss, they're good long term for longevity, for

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Speaker 1: your health.

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Speaker 2: It's a great way to live your life.

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Speaker 1: So there are things that you can definitely do to

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Speaker 1: get the same results as o zepic and GLP one medications.

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Speaker 1: You just have to be committed and be consistent. It

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Speaker 1: is all about the consistency. Thanks so much for listening

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Speaker 1: to Bounce Forward. I love having your company, so please

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Speaker 1: dm me on Instagram at tip Hole Underscore XO and

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Speaker 1: let me know what questions you'd love me to cover.

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Speaker 1: Don't forget to rate and review me on your podcast

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Speaker 1: app Speak soon, Happy days,