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Speaker 1: You're listening to I Choose Me with Jenny Girl. Hi everyone,

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Speaker 1: exciting news. Okay, my second annual I Choose Me Live

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Speaker 1: Summit Women's empowerment event is coming to Los Angeles on Saturday,

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Speaker 1: April twenty fifth, and I want you to be there.

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Speaker 1: The I Choose Me movement began as three little words

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Speaker 1: on Beverly Hills nine O two one oh in nineteen

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Speaker 1: ninety five, but it has evolved into something so much

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Speaker 1: more than that. A revolution, you guys. It's a message

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Speaker 1: I feel so passionate about. I wrote the book on it.

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Speaker 1: So please join me for this one day party shining

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Speaker 1: a light on self care and self love. Our panelists

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Speaker 1: are incredible. This year we have Amanda Klutes, Bethany joy Lenz,

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Speaker 1: Genie My, Gabby Reese, Sarah Shahe, my dear friend, Gabrielle Carterris,

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Speaker 1: and this year we are going to be doing a

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Speaker 1: Mannal see what I did there man panel. We have

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Speaker 1: Caromo and Cameron Matheson and more surprises. So please come

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Speaker 1: for the powerful conversations, stay for lunch and cocktails, make

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Speaker 1: a commitment to choose yourself right here in sunny California.

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Speaker 1: It's going to be amazing. Tickets are on sale now

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Speaker 1: at veeps dot com. That's ve e e ps dot

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Speaker 1: com and all of the info will be in our

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Speaker 1: show notes. Thank you so much. Hi everyone, welcome back

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Speaker 1: to I Choose Me. My guest this week, Doctor Amyshaw

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Speaker 1: reminds us that no matter where you are on the

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Speaker 1: hormonal continuum, there are small shifts, or, as I like

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Speaker 1: to say, choices you can start making today that will

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Speaker 1: support your gut health, strengthen your mind gut hormone connections,

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Speaker 1: and even help increase longevity. There's just so much to

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Speaker 1: learn from doctor Amy, and her new book, Hormone Havoc

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Speaker 1: really covers it all, so I asked her to break

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Speaker 1: it all down for us. You talk about getting rid

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Speaker 1: of ultra processed foods as the first step. What are

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Speaker 1: examples the process?

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Speaker 2: Chips and cookies.

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Speaker 1: And in the bag?

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Speaker 2: Right, Yeah, but not just anything in the bad.

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Speaker 3: It's anything that you could not recreate in your kitchen.

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Speaker 3: So if it was just potatoes and salt, you could

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Speaker 3: recreate that.

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Speaker 2: But if it's like.

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Speaker 3: A complicated twenty ingredient thing that doesn't even have food

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Speaker 3: in it, you could not recreate that in your kitchen.

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Speaker 2: And there's a lot of things like that.

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Speaker 1: It's so many things. You look at the ingredient list

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Speaker 1: and you're like, why are there so many ingredients? I

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Speaker 1: know it no idea what these are.

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Speaker 3: That's right, it should just be the three things that

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Speaker 3: you would need to.

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Speaker 2: Make that food. And if that's the case, that's what

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Speaker 2: you want to stick to.

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Speaker 1: So small ingredients tested on the outside of packaging is

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Speaker 1: very very important. Love that you say, we can support

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Speaker 1: estrogen levels with a sniff. So talk to me about

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Speaker 1: the benefits of essential oils because I love essential oils.

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Speaker 3: I am such a fan of essential oils too. But

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Speaker 3: there's actually really good data that there's certain you know

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Speaker 3: and you can there's a whole list. There's many, many, many,

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Speaker 3: many essential oils that can actually support form one levels

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Speaker 3: and bring down cortisol and improve mood. And it's like,

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Speaker 3: what tell us like a cop okay like peppermint, for example,

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Speaker 3: is a great way to improve mood and stop cravings

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Speaker 3: neurolis in there.

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Speaker 2: What's your favorite?

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Speaker 1: I love Nearola. You just had that. I know that

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Speaker 1: clar stage is really good for our horns.

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Speaker 2: Yeah, Claire stage is one of the best ones.

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Speaker 1: That one doesn't smell that great to know it's not

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Speaker 1: as it's pretty strong. Yes, so I mix it with others.

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Speaker 3: I like peppermint because I feel like peppermint is one

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Speaker 3: that you could have after a meal or small after

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Speaker 3: a meal and then just feel satisfied and not need

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Speaker 3: that sweet treat.

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Speaker 1: Yeah, and it kind of wakes you up too, Yeah,

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Speaker 1: it wakes you up. I love essential oils too. It's

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Speaker 1: so funny because they come and they go in the

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Speaker 1: news rotation of their importance, you know. Yeah, I think

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Speaker 1: it's true waiting for you.

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Speaker 2: Yeah. I think it's like not as sexy as like, you.

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Speaker 1: Know, a new medication or whatever, or a new skin cream.

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Speaker 2: Yes, yes, yes, yes, exactly.

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Speaker 1: Okay, getting irritable seems easier these days. Fun being honest,

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Speaker 1: are their foods we should keep on hand to help

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Speaker 1: with this disruptive symptom.

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Speaker 2: Yeah. So one of my favorite foods, honestly hacks is blueberries.

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Speaker 2: Blueberries not only.

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Speaker 3: Have fiber, but they have these dark blue compounds called polyphenols,

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Speaker 3: and they have been own and studies blueberries to actually

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Speaker 3: boost your mood and brain function within hours of eating that. So,

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Speaker 3: like if you had a big meeting or test or

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Speaker 3: like you just want to boost your brain and mood

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Speaker 3: that day, you can have a couple of blueberries and

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Speaker 3: study show that you will feel that boost.

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Speaker 1: That's incredible, And frozen blueberries count too.

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Speaker 3: Frozen blueberries count sometimes even better, right, because they're frozen

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Speaker 3: at the peak of freshness. It's like when you do

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Speaker 3: egg freezing at the peak of.

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Speaker 1: Freshness, only the good ones. Yeah.

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Speaker 2: Yeah, so then you.

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Speaker 3: End up having really full of polyphenols blueberries.

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Speaker 1: I love that. I'm going to have a blueberry filled

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Speaker 1: smoothie at some point and that'll be my I choose

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Speaker 1: the moment today. Yes, Okay, so you talk about resetting

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Speaker 1: your gut in just three days. I am seriously going

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Speaker 1: to do this because things have not been the same

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Speaker 1: for me since Thanksgiving. Just my intake is off and yeah,

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Speaker 1: my moods are swing in. Everything is different. So give

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Speaker 1: me how do I do this in three days?

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Speaker 2: What about? Okay?

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Speaker 3: So, long story short, you have to really change your

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Speaker 3: diet and lifestyle for three days to see a difference.

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Speaker 3: So the cobody that showed it was like a ultra

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Speaker 3: process full, sugar full, you know, diet and then changing

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Speaker 3: it to a whole foods lots of fruits, and vegetables.

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Speaker 3: So my thirty thirty three, if you did that for

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Speaker 3: three days, you would start to feel better. Thirty grams

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Speaker 3: of protein in the morning, thirty grams of fiber throughout

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Speaker 3: the day, and three servings of probiotic foods every single day.

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Speaker 1: Okay, I've been preaching this since I read the book

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Speaker 1: two days ago, to everybody exceed thirty thirty three. Yes,

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Speaker 1: and you recommend getting those thirty grams of protein right

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Speaker 1: in the beginning of the day, which is not that hard. Yes,

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Speaker 1: I think that's really hard.

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Speaker 3: I think it's like the easiest one actually, out of

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Speaker 3: the three because per stent of people are not getting

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Speaker 3: in a fiber or probiotics. But I think people are

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Speaker 3: starting to learn the importance of protein. And if you

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Speaker 3: thropload your protein, your day is going to be so

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Speaker 3: much better. You're gonna have less cravings, you're gonna have

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Speaker 3: better mood, you're gonna have more energy, and you're more

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Speaker 3: likely to get to your total protein goals. So that

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Speaker 3: looks like, you know, an egg scramble with veggies and

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Speaker 3: then maybe some cottage cheese or yogurt on the side

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Speaker 3: to add to that protein load. But because if you

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Speaker 3: did all just eggs. You could use egg whites and

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Speaker 3: have a nice big scramble, but you'd need like five.

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Speaker 1: What about tofu tofu scramble about.

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Speaker 2: That tofu scramble, love that tofu scramble.

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Speaker 3: With veggies to bump up the fiber and have that

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Speaker 3: in the morning. Or you know, you could do a

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Speaker 3: Greek yogurt perthae or a non dairy yogurt perfe. You

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Speaker 3: could do a protein powder mixed into your yogurt or.

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Speaker 2: Milk or whatever you want to have a smoothie. You can.

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Speaker 3: Definitely there's so many ways to get that protein in

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Speaker 3: the morning. It doesn't have to be any one particular food,

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Speaker 3: but getting it in the beginning of the day is

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Speaker 3: really really important.

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Speaker 1: Yeah. I think it's so interesting how we've learned the numbers.

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Speaker 1: You know how before it was just like eat more fiber,

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Speaker 1: get more protein, But now we're getting more scientific about

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Speaker 1: it and saying you start with thirty grams start your day.

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Speaker 1: And I do that front loading of the protein because

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Speaker 1: I feel like, oh my gosh, I'm like halfway to

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Speaker 1: my full goal for the day. This is just one

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Speaker 1: meal that I've had.

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Speaker 2: So do you love tofu?

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Speaker 1: You meant I love tofu. Yeah, I don't eat dairy

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Speaker 1: or anything.

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Speaker 2: Yeah, so difficult.

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Speaker 3: The nice thing about tofu especially is that it has

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Speaker 3: fido estrogens, which by the way, is not dangerous for

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Speaker 3: people who are like one during.

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Speaker 2: Like oh my god, that has estrogen.

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Speaker 3: You know.

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Speaker 1: Everybody's especially my husband, is like, I can't eat too

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Speaker 1: much tofu. I'm gonna get man boobs.

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Speaker 3: No, that's phido estrogen's work differently than actual estrogen, but

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Speaker 3: they do support estrogen for people who are going.

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Speaker 2: Through that phase where they're either low or no estrogen.

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Speaker 3: You really do get a boost because it has estrogen

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Speaker 3: like activity. But it doesn't, you know, increase your cancer

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Speaker 3: risk or make you man boobs or all that stuff.

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Speaker 2: But it is good. It's actually superfood.

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Speaker 1: And during this time, oh well, I'm good then I

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Speaker 1: eat yeah, pretty much every single day.

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Speaker 2: And if you do.

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Speaker 1: Honestly, the worry was in me like, oh am I

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Speaker 1: eating too much soy or you know, but I'm so

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Speaker 1: happy to hear you say that. I'm not.

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Speaker 3: If you do a tofu and black bean scramble, you

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Speaker 3: get thirty grams so easily because the black beans are

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Speaker 3: like so full of protein too, and both of them have.

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Speaker 3: Black beans are a super big source of good fiber

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Speaker 3: as well, so it's a really great combination.

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Speaker 1: Chop up some broccoli in there.

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Speaker 2: Yeah, there you go.

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Speaker 1: You're making me so hungry.

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Speaker 2: I know, I was thinking the same thing.

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Speaker 1: Wait, that reminds me of the meno belly. Yes, you

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Speaker 1: know that all of a sudden pooch that just comes

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Speaker 1: out of nowhere. It is how do we get rid

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Speaker 1: of that?

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Speaker 3: So I think when I was in medical school and training,

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Speaker 3: I feel like it was kind of a myth, like, oh,

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Speaker 3: there's this thing like meno belly. But it's literally a

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Speaker 3: fact that people get a change in their fat distribution

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Speaker 3: during perimenopause, and like I think it's like over eighty

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Speaker 3: five percent of people have this notice this change, and

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Speaker 3: so it's not something that is that's like one of

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Speaker 3: the most troublesome symptoms. I think that happens. And again,

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Speaker 3: it's if you increase your protein and your fiber and

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Speaker 3: your probiotic foods, and you increase the amount that you're walking.

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Speaker 3: I don't necessarily think that it has to be a

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Speaker 3: high intensity workout.

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Speaker 2: Every day, like we are told in society.

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Speaker 3: I think just moving your body more, getting enough sleep,

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Speaker 3: and eating for your gut and hormones can really help reverse.

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Speaker 1: Some of these so so good, these are all perfect easy,

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Speaker 1: little I choose me moments that we can do. I mean, yeah,

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Speaker 1: going to the gym and working out for two hours

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Speaker 1: is a little bit like too much, yeah, for a

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Speaker 1: lot of us to incorporate into our busy schedules in

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Speaker 1: our days. And also we're tired, we don't want to

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Speaker 1: go work out, I know, just move and walk and

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Speaker 1: eat well and get your sleep, the three like most

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Speaker 1: important things.

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Speaker 2: I think that's that's absolutely right.

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Speaker 3: And I think in fact, we're often killing ourselves. Like

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Speaker 3: my old me self was going to these high intensity

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Speaker 3: workouts but never recovering and never sleeping enough and never

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Speaker 3: kicking a day off, and I was actually worsening that

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Speaker 3: whole situation where my cortosol was sky high, and then

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Speaker 3: I was, you know, gaining fat in all the wrong places.

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Speaker 3: And I think that lots of women don't understand that

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Speaker 3: you need to give yourself permission to recover and maybe

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Speaker 3: do some low intensity activities in there.

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Speaker 1: Yes, yes, okay, wait, I have to go back to

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Speaker 1: the prebiotic thing, freed pro whatever it is. Apple cider vinegar.

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Speaker 1: I could probably handle that. What do you think is

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Speaker 1: the best way to disguise getting what is it? Two

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Speaker 1: ta spoons three teaspoons in?

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Speaker 3: Yeah, so raw apple sider vinegar acts like a probiotic

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Speaker 3: in our body, you know, with the mother, the ont

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Speaker 3: the skobe sitting in.

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Speaker 1: There, the same thing from weird Like.

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Speaker 2: Yeah, it's like a light life. It's bacteria.

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Speaker 3: And so if you add that to a big glass

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Speaker 3: of water, you won even taste it.

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Speaker 2: If you add it to your.

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Speaker 3: Dressing, salad dress, okay, you probably like you can really

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Speaker 3: mask it very well.

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Speaker 2: It works really well that way.

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Speaker 3: And if you add like a little spoon into something

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Speaker 3: you're making all like a smoothie or something not hot,

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Speaker 3: it's another. But I think adding it to a glass

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Speaker 3: of water, a lot of people find that's super super

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Speaker 3: easy because it doesn't barely like when you add it

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Speaker 3: to enough water really takes away the taste completely.

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Speaker 1: Okay, I'm gonna try it because I need that. I

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Speaker 1: need those because I'm not gonna eat sauerkraut. I'm not

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Speaker 1: gonna do it.

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Speaker 4: No, but there are there are you know what what

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Speaker 4: I realized is there's a lot of things out there

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Speaker 4: like NATO, and there's a lot of things out there

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Speaker 4: that we don't even think about when we're not thinking

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Speaker 4: about probiotics.

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Speaker 3: But if you go to your local health withthtore now

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Speaker 3: there's an entire section and you should pick and choose

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Speaker 3: something that you might want to try. That's exactly how

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Speaker 3: I found a couple of things that I actually enjoy.

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Speaker 3: And it's just something like you know, you can just

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Speaker 3: have when like a coconut cult yogurt for a dairy

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Speaker 3: free person might be a good option. There's lots of

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Speaker 3: new options out there, products out there.

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Speaker 1: I think it's important to read the label and just

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Speaker 1: look for pre biotic probiotics and anytime it says that,

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Speaker 1: just get it in.

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Speaker 4: Yeah.

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Speaker 3: So the nice thing is in the US, if something

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Speaker 3: has bacteria, it has to be labeled that has bacteria,

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Speaker 3: and so it's pretty easy to know.

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Speaker 1: Yeah, it's good. It's good that that happened relatively recently.

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Speaker 1: That better labeling on the food.

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Speaker 2: So yeah, and then the other good news.

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Speaker 3: I don't know if you love sourdough, but killed bacteria

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Speaker 3: in sourdough it's called post biotics, meaning that they're not

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Speaker 3: live anymore, and most of them are dead because they

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Speaker 3: hated it. But they still work really well like our

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Speaker 3: gut bacteria apparently really thrive when even if they get

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Speaker 3: post biotics.

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Speaker 1: Okay, that's good to know. Yeah, carbs, we love them, Yes,

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Speaker 1: we hate them. They don't. They don't love us back.

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Speaker 1: You know, we know that a diet heavy in carbs

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Speaker 1: can cause unwanted weight gain and that blowdy feet. They

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Speaker 1: also spike your blood sugar, which is not good internally.

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Speaker 1: So give us the genius start check.

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Speaker 3: Yes, okay, so all of us love pasta and bread

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Speaker 3: and rice and potatoes. I don't think there's anybody out

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Speaker 3: there that I know that doesn't like one of those

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Speaker 3: or all of those, right, Yeah, and so once in

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Speaker 3: a while you might want to have a nice bowl

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Speaker 3: of pasta.

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Speaker 2: And so the hack is that if you put pasta in.

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Speaker 3: The refrigerator overnight, after it's cooked or half cooked, it

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Speaker 3: actually changes its structure. So some of the starch changes

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Speaker 3: and becomes resistant starch. Resistance starch just means like it

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Speaker 3: actually acts like fiber to our body and feeds.

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Speaker 2: The good gut bacteria.

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Speaker 3: So you took something that was super high and starch,

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Speaker 3: and you change some of that starch into something really

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Speaker 3: good for our gut, and so it is real and

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Speaker 3: you can heat it up. So after you put in

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Speaker 3: the fridge overnight, Okay, heat it up just like you would,

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Speaker 3: so it's kind of like enjoy them as leftovers and

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Speaker 3: they're healthier for you. That doesn't mean it becomes zero

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Speaker 3: calories or zero blood sugar impact. That really does change

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Speaker 3: it for those times you're creating it.

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Speaker 1: That's a great hack. Yeah, but I have to ask

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Speaker 1: you this because I do that. I'll make rice like

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Speaker 1: kind of for the week or for the last few

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Speaker 1: days and just keep it on hand. But I saw

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Speaker 1: something on I don't know TikTok Instagram, one of them

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Speaker 1: that said if we store our rice over twenty four hours,

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Speaker 1: then we are eating mold.

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Speaker 3: Yeah, so there's rice is something that you have to

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Speaker 3: really be careful with in terms of like you want

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Speaker 3: to refrigerate it right after it's cool down. So say

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Speaker 3: you cook it, you don't want to let us sit

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Speaker 3: out on your countertop for hours.

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Speaker 2: Before you put in the fridge, because.

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Speaker 3: There is not that it'll happen every time, but there's

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Speaker 3: a higher chance that it could be growing a bacteria

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Speaker 3: and that bacteria does not die when you put in

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Speaker 3: the fridge or boocket.

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Speaker 1: Yeah, that's not the bastia we want.

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Speaker 3: Yeah, that's not the bacteria we want. So you you

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Speaker 3: can store your rice, no problem, but you want to

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Speaker 3: be cooking it and as soon as it's cool down

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Speaker 3: you want to put it away. You don't want to

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Speaker 3: have it sitting on the counter for five, six, seven hours.

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Speaker 1: How many days can I cop it in?

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Speaker 3: Once you do it, once you cook it, and you

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Speaker 3: put in the fridge, you can have it for three,

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Speaker 3: three to four days, not more than that.

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Speaker 1: Okay, Yeah, Because I was like loving this idea of

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Speaker 1: this hack and then somebody totally ruined it for me. Yeah,

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Speaker 1: it's like that's what that's with all the messaging, it's like, yes,

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Speaker 1: I know, do that, No, don't.

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Speaker 3: Do There was a serious it's actually the bacteria is

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Speaker 3: called be serious, and there was a serious case of

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Speaker 3: a college student having you know, fried rice that was

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Speaker 3: just sitting out out on the counter and they got

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Speaker 3: extremely sick. You know, it can be very very toxic,

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Speaker 3: but that's because they left it out, I think, overnight

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Speaker 3: on their counter.

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Speaker 1: Oh my gosh, so much good information all packed into

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Speaker 1: this incredible book. People really should start with some of

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Speaker 1: these easy first steps, and you really must read Hormone

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Speaker 1: Havoc by the beautiful doctor Amy Shaw.

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Speaker 2: Thank you, thanks so much for having me. This is

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Speaker 2: so fun.

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Speaker 1: Thank you so much for being here. I've learned a lot.

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Speaker 2: Awesome.

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Speaker 1: Okay, b well, thank you