Speaker 1: Are you in your late thirties, forties, or maybe even fifties.
Speaker 1: If you are, chances are you've heard of Perry the
Speaker 1: ten or so years prior to metopause in which hormonal
Speaker 1: changes can play absolute havoc on your body, on your sleep,
Speaker 1: and on your mood. So today we are very excited
Speaker 1: to share that Nutrition Couch has got you covered with
Speaker 1: our latest ebook release called The Perry Plan, and today
Speaker 1: we share what it is and why this research can
Speaker 1: help you thrive through your Perie years. Hi, I'm Leanne
Speaker 1: Will and I'm Davie Barrow and every week we keep
Speaker 1: you up to date with our bi weekly podcast, The
Speaker 1: Nutrition Couch, which gives you everything that you need to
Speaker 1: know in the world of nutrition and health. So as
Speaker 1: well as Perry, today we chat about a supplement called
Speaker 1: creatine and why this might be interesting for women's health.
Speaker 1: And our listener question is all about strict diets and
Speaker 1: specifically why do they or do they not always work out? So, Susie,
Speaker 1: the Peri chat is a very interesting one because a
Speaker 1: lot of ladies, I mean, it's not something even as
Speaker 1: I went through a UNI ten plus years ago now,
Speaker 1: it was never even mentioned, like they never even mentioned
Speaker 1: perimenopause or they mentioned menopause equals HRT equals that's all
Speaker 1: you need to know. So it's definitely an area that
Speaker 1: even as dietitians we absolutely need to upskill in. There
Speaker 1: is a little bit more noise and chatter online recently.
Speaker 1: We're is great, but it's still a very misunderstand area
Speaker 1: and a lot of ladies until they knee deep into
Speaker 1: perial into those menopause all years where they've got the
Speaker 1: abdominal fat, the mood changes, the energy levels change, then
Speaker 1: they go, oh, hold on, something's not right here. So
Speaker 1: we wanted to have a great discussion about the science
Speaker 1: behind Perry and why our new e book, The Perry
Speaker 1: Plan can help so many of our listeners out today.
Speaker 1: So I'm going to pass over to you because this
Speaker 1: is absolutely your area of expertise one hundred percent.
Speaker 2: And I think it was when a few of the
Speaker 2: female led media themselves were in their forties and going
Speaker 2: through these changes that they were like, what is going
Speaker 2: on and why have we not heard about this? So
Speaker 2: Perry technically is the ten or so years prior to menopause,
Speaker 2: which is actually the last menstrual period, so juditional, we
Speaker 2: only spoke about metapause, when actually that's a very distinct
Speaker 2: point in time. It's more so those ten or so
Speaker 2: prior years in which there's significant hormonal shoes. Basically as
Speaker 2: the body gets ready to stop reproducing.
Speaker 1: An estrogen levels drop.
Speaker 2: Now, the reason it's so relevant is that has such
Speaker 2: profound impact on our body composition and in particular, our
Speaker 2: metabolism because lean estrogen is highly protective of weight gun
Speaker 2: and potentially particularly centrally, which is why women in their
Speaker 2: late thirties, even forties and fifties will notice a thickening
Speaker 2: around their waste area and gaining weight in places they
Speaker 2: never had previously when they hadn't had to work so
Speaker 2: hard at their weight, and all of a sudden, you know,
Speaker 2: they're five ten, fifteen, twenty kilos heavy, and they're like,
Speaker 2: what is going on? I haven't really changed my lifestyle
Speaker 2: so significantly. So certainly there hasn't been a huge amount
Speaker 2: of specific information. There's a number of sort of podcasts
Speaker 2: and media personalities speaking about it, but certainly they're not
Speaker 2: giving the dietary specification and evidence space that we would
Speaker 2: want people to be getting in terms of looking after
Speaker 2: their metabolism as we go into those years, and I
Speaker 2: think there's also, like anything, you know, traditionally, you know,
Speaker 2: going back thirty forty fifty years, most of the medical
Speaker 2: profession was driven by males, so probably they didn't have
Speaker 2: an overall huge interest in these years of a woman's
Speaker 2: life and optimizing health and well being, whereas now there's
Speaker 2: a much higher contingent of females who are interested in
Speaker 2: this area. But also as we live longer lives, you know,
Speaker 2: really looking to age positively, because you know, it's one
Speaker 2: thing to be, you know, fifty sixty retired carrying a
Speaker 2: bit of weight, whereas if people are now living to
Speaker 2: eighty ninety, you certainly don't want to be twenty thirty
Speaker 2: kilos heavier in those years because you haven't proactively taken
Speaker 2: control of those hormones. So the first thing I would
Speaker 2: say is that if you are in your late thirties
Speaker 2: forties and have noticed that there's been a bit of
Speaker 2: a change in your cycle, they're getting heavier, they're not
Speaker 2: as regular, but certainly if you're starting to feel not great,
Speaker 2: you're chronically tired, fatigued, you are moody, getting night sweats,
Speaker 2: not sleeping well, your skins, it's she these are all
Speaker 2: signs that you could be in those pairy changes. And
Speaker 2: to give you an idea of why you have to
Speaker 2: really seek out a medical professional who is skilled in
Speaker 2: this area. I myself went and had some bloods done
Speaker 2: because I usually have low iron stores and I thought,
Speaker 2: I'm really tired, like it has to be low iron.
Speaker 2: I'm in my mid forties and my mum went through
Speaker 2: menopause mid forties, so obviously there's a strong correlation there.
Speaker 2: And she looked at my bloods, which were actually all normal,
Speaker 2: so there were no stars on my estrogen progesterone levels.
Speaker 2: And the GP looked and she said, oh, no, you're
Speaker 2: not tired because you're iron slow. You're tired because you're
Speaker 2: estrogen's low. And I said, it hasn't come up, and
Speaker 2: she said it's still relatively low. So you really have
Speaker 2: to find a health professional, whether it's a female GP,
Speaker 2: whether it's an a endocrinologist, whether it's a gynecologist who
Speaker 2: has an interest in positive aging and is not just
Speaker 2: interested in ticking the box on menopause and really understands
Speaker 2: that a gradual decline in estrogen will have a profound
Speaker 2: effect on how you feel because a big part of
Speaker 2: this is managing it closely with the doctors to make
Speaker 2: sure that you optimize homoe levels, that you have the
Speaker 2: right management and treatment of some of the symptoms, in
Speaker 2: particular the hot sweats and the poor sleep which affects
Speaker 2: so many of us, and profound mood changes. And hence
Speaker 2: was why I wrote the Pery Plan. You know, I
Speaker 2: had been wanting to get this book published for over
Speaker 2: twelve months. It was so difficult to even get someone interested,
Speaker 2: And in the end I said to you, I'm just
Speaker 2: going to do it as an ebook because the women
Speaker 2: that I'm working with want this information now. And it's
Speaker 2: just as much about proactively avoiding weight gain as it
Speaker 2: is in managing perry and also getting weight off if
Speaker 2: you have gained it. So certainly for anyone even in
Speaker 2: your late thirties, you finish having kids and you're really
Speaker 2: looking to age well and keeping control of your weight
Speaker 2: and want to prevent that creep. It's really written and
Speaker 2: given a background on what is perry, What are these
Speaker 2: hormonal changes? How can you take control? What is the
Speaker 2: best way to eat? Because what we are learning is
Speaker 2: that that entire peri menopausal state is basically a period
Speaker 2: of chronic information for a number of our body systems,
Speaker 2: which is why women are tired. It's just why we
Speaker 2: start to have issues with blood glucose regulation in cholesterol.
Speaker 2: It's all tied in and there's so many different things
Speaker 2: you can do from a diet perspective, which isn't just
Speaker 2: about weight loss, but it is about optimizing things like
Speaker 2: your bone health, your mood, your inflammation in the body,
Speaker 2: your sleep. So that's what we've covered in the plan.
Speaker 2: You know, Leanne, you and I are dieticians. We're never
Speaker 2: going to write strict diets because we know that strict
Speaker 2: restrictive diets don't work. This is a lifestyle plan which
Speaker 2: is designed to be implemented for anyone in those years
Speaker 2: who is looking to optimize metabolism as they get a
Speaker 2: little bit older, keep on top of their hormones and
Speaker 2: basically age as positively as possible, which, whether we like
Speaker 2: it or not, does have to do with.
Speaker 1: Our body weight.
Speaker 2: You know, it's not about being skinny and aesthetically you know,
Speaker 2: aspiring to ideals in society. For me, it's about my women,
Speaker 2: my clients feeling good in their body and generally speaking,
Speaker 2: if they're not eating well and they're gaining weight, they
Speaker 2: don't feel good in their body, and that makes it
Speaker 2: really difficult to turn up every day and be their
Speaker 2: best selves. So it's about taking that control back. And
Speaker 2: there's a lot of information about mindset, how to approach
Speaker 2: diet and exercise through these years, and how to create
Speaker 2: a foundation nutritional intake for you that will optimize your
Speaker 2: metabolism keep on top of weight gain, but also your
Speaker 2: health as you go through those years. And I'm really
Speaker 2: happy with it, and I think everyone who's brought it
Speaker 2: so far has found it really helpful.
Speaker 1: So check it out.
Speaker 2: It's on our website at nutritioncouch dot com. And yeah,
Speaker 2: our latest product, the Perry Plan, written by me.
Speaker 1: Absolutely, you're a superstar and it's helped so many ladies.
Speaker 1: The feedback that we're receiving so far as unbelievable. There's
Speaker 1: a reason that there's a bulk of Dartitians buying it,
Speaker 1: there's a reason there's a bulk of pets buying it,
Speaker 1: there's a reason that there's a bulk of doctors buying it.
Speaker 1: We see the emails coming in and we just love
Speaker 1: that we're able to help so many people through our
Speaker 1: podcasts and through our different types of products available online
Speaker 1: as well. So if you head to the nutritioncouch dot com,
Speaker 1: there's a little tube that says our store and in
Speaker 1: there we've got our event recordings from last year. We've
Speaker 1: got our product guard takeaway Guarde and the brand new
Speaker 1: Perry Plan which retails for thirty four ninety nine. It's
Speaker 1: available worldwide, so if you're in America because your dollar
Speaker 1: is so good, it's even cheapla and if you're in
Speaker 1: the UK it's even cheaper because the pound is doing
Speaker 1: really well. So available worldwide. It's not just specific to Australia.
Speaker 1: The recipes are things that you can buy all around
Speaker 1: the world. They're not using certain just Australian products either,
Speaker 1: so go and check it out. It's a real it's
Speaker 1: an absolute game changer, and Susie, you should be very
Speaker 1: very proud.
Speaker 2: I think, and we think a big thank you Sallyanne,
Speaker 2: and particularly David who helps us get all of these
Speaker 2: products up on our website. He works for a very
Speaker 2: low pay rate, hopefull you sort him out the end.
Speaker 2: And of course our beautiful Bronti who helps us with
Speaker 2: all of our content. She has helped me format and
Speaker 2: get the book ready in a really short amount of time,
Speaker 2: So thank you to her. She helps us here on
Speaker 2: the nutrition couch in the background enormously, so massive thank
Speaker 2: you to both of them.
Speaker 1: But moving on.
Speaker 2: Actually, our news item of this week is not unrelated
Speaker 2: because we're constantly scanning the media for what's doing the rounds,
Speaker 2: and there was an article that came up on in
Speaker 2: Morning Herald last week with renowned health journalist Sarah Berry
Speaker 2: had pendit about the use of creating in women and
Speaker 2: muscle preserving muscle mass, particularly as they get older. And
Speaker 2: I can't remember if you sent it to me or
Speaker 2: I sent it to you and you said, oh, yeah,
Speaker 2: I've heard of this before. So creating is a supplement
Speaker 2: that we've used in sports nutrition for many years, knowing
Speaker 2: that when it comes to sprint type athletes, creating helps
Speaker 2: the muscle cell regenerate energy quickly, so it can enhance
Speaker 2: performance in sprint type events. So people like one hundred
Speaker 2: meters sprinters and swimmers will often use creatin to optimize performance,
Speaker 2: even soccer players who need to do short bursts of
Speaker 2: high intensity exercise.
Speaker 1: And also we use it.
Speaker 2: In the gym, so a lot of my teenage athletes
Speaker 2: in the past or elite level rugby players rugby league
Speaker 2: will use Creatan to improve their muscles recovery, when muscle
Speaker 2: when weight training, so they can recover more efficiently and
Speaker 2: basically livet heavier for longer, get stronger, gain muscle weight. Now, traditionally,
Speaker 2: when we've given Creating as a sports specific supplement you
Speaker 2: we used to load the muscle and then maintain a dose,
Speaker 2: and we used to do six weeks on of Creating
Speaker 2: six weeks off because it does store in the body
Speaker 2: and can cause kidney damage if you don't cycle. Now,
Speaker 2: that has been used for many years as a sports
Speaker 2: specific prescription, but the latest evidence is really looking at
Speaker 2: it for use in postmenopausal women because we know that
Speaker 2: one of the biggest issues metabolically in those ages of
Speaker 2: forties and beyond is we lose muscle mass. And we
Speaker 2: lose muscle mass physiologically just naturally as we get older,
Speaker 2: but also a lot of us are now sitting down
Speaker 2: a lot more and we're not actively lifting weights and
Speaker 2: doing resistance training. Now, muscle mass is the metabolically active tissue.
Speaker 2: It burns calories, So the less muscle mass you have,
Speaker 2: not only does it have a profound effect on how
Speaker 2: strong your body is and how agile is we get older.
Speaker 2: But of course it preserves metabolism. So if you're losing
Speaker 2: muscle mass over the years, you basically need to eat
Speaker 2: less and less, which isn't ideal for those of us
Speaker 2: who like to eat more and more. So maintaining muscle
Speaker 2: mass is one of the best, most proactive things we
Speaker 2: can do to preserve metabolism as we get older and
Speaker 2: keep our bodies fitt and strong in agile for as
Speaker 2: long as possible.
Speaker 1: So the growing.
Speaker 2: Evidence out there is that creating can be particularly effective
Speaker 2: in preserving strength in women and supporting muscle mass in
Speaker 2: particularly those postmenopausal years when estrogen levels are much lower,
Speaker 2: and again it's easier to gain abdominal fat around the
Speaker 2: middle and lose muscle mass. We don't have a protocol
Speaker 2: because I just said to Liam before we hopped on today,
Speaker 2: how do you cycle it? Because my understanding your creation
Speaker 2: has always been that you have to have a wash
Speaker 2: out period. We're not sure of that, so we want
Speaker 2: to be very clear. This is early research, but if
Speaker 2: you do have an interest in gaining muscle tissue, you're
Speaker 2: actively working out in the gym, you work with an
Speaker 2: exercise physiologist, a personal trainer. It isn't a bad idea
Speaker 2: to get an opinion of a sports dietitian or keep
Speaker 2: your eyes out for that because certainly in the past
Speaker 2: we've also used some things like amino acids and even
Speaker 2: creating for brain injury patients in recovery. And I think
Speaker 2: we're going to hear a lot more in this space
Speaker 2: about proactive ways that busy women can and optimize muscle mass.
Speaker 2: And I think, yeah, there'll be growing evidence around creating,
Speaker 2: So we don't want to give a prescription for that,
Speaker 2: but it's something to certainly pay attention to. And there's
Speaker 2: some murmurings around about whether we will to use it
Speaker 2: as a supplement for women in their postmatopause or years.
Speaker 1: Yeah. Absolutely, And what we know from creatine is, as
Speaker 1: you mentioned, it's very popular within our athletes now. Traditionally
Speaker 1: I have used it a little bit for particularly my
Speaker 1: vegan or plant based ladies who are looking to gain
Speaker 1: strength and gain muscle because what we know that you
Speaker 1: can eat enough creatine. Absolutely, creatine is mostly it's found
Speaker 1: in animal based products. So we're talking about milk, we're
Speaker 1: talking about fish, we're talking about red meats and white
Speaker 1: meats like chicken as well. So if you are somebody
Speaker 1: following a plant based start, it is very very very
Speaker 1: difficult to get in enough creatine, and particularly is women.
Speaker 1: We don't eat anywhere near as much meat or protein
Speaker 1: is what males do. So I find that it's generally
Speaker 1: the males that are taking creatine supplements, but it's actually
Speaker 1: the females that will benefit the most from it, and
Speaker 1: particularly if you're following more of a plant based lifestyle
Speaker 1: as well. Now the research is really interesting, as you mentioned,
Speaker 1: because a lot of the times the protocols are either
Speaker 1: a big loading dose or you can actually take it
Speaker 1: for just a smaller amount regularly and consistently. My Happy
Speaker 1: David takes it and he takes just a small amount
Speaker 1: a couple of grams every day or when he remembers.
Speaker 1: But you can also do the big loading dose for
Speaker 1: I think it's from memory across about three to five days,
Speaker 1: where you take a much larger amount, but then you
Speaker 1: don't need to take it regularly or consistently long term
Speaker 1: as well. And the big thing with creatine is as well,
Speaker 1: it tends to hold a little bit of water weight
Speaker 1: on you as well, so if you really sort of
Speaker 1: like obsessed with the scale or weighing yourself regularly, just
Speaker 1: be mindful of that your weight will go up, but
Speaker 1: it'll just be your body retaining that little bit more
Speaker 1: fluid as well. So I think it's a really interesting
Speaker 1: emerging area. And like you mentioned, as we get older,
Speaker 1: we tend to lose muscle mass. But I think the
Speaker 1: other thing and why potentially it may be helpful in
Speaker 1: you know, women fifty plus as well as they tend
Speaker 1: to eat less protein, Like as we get older, our
Speaker 1: appetite drops down, our taste buds drop off. And I'm
Speaker 1: talking you know, seventies, eighties, nineties, not really fifties. But
Speaker 1: I know from doing a lot of work within the
Speaker 1: hospital system and with malnutrition, it's potentially a supplement that
Speaker 1: could benefit the elderly as well, just because they go
Speaker 1: towards more of a tea and toast diet. Although I
Speaker 1: have like a coppersuit for dinner, Like, their protein amounts
Speaker 1: that they actually get in are so low. Plus also
Speaker 1: functionally that they've decreased. A lot of them a maul narration,
Speaker 1: and a lot of them aren't actually doing any exercise,
Speaker 1: let alone. The resistance based training that we want to
Speaker 1: support their muscle mass. So I think it's a huge
Speaker 1: growth area. But like we said, we don't have the
Speaker 1: exact protocol to recommend an exact amount for now, so
Speaker 1: it's sort of like a watch this space. And if
Speaker 1: you are interested in you're a female, and particularly if
Speaker 1: you are taking more of a plant based diet, I
Speaker 1: would absolutely suggest linking up with a sports dietitian to
Speaker 1: really get you on the right amount or the right
Speaker 1: dosal protocol to benefit you long term as well. And
Speaker 1: then SUSI that brings us to our last section, which
Speaker 1: we wanted to talk about some popular diets. We're not
Speaker 1: going to name them, but you know there's a lot
Speaker 1: of very restrictive diets and our listening question was really
Speaker 1: around why do these diets work or why do they
Speaker 1: not work? And I think, like anything, if you're going
Speaker 1: to be one hundred percent strict, most diets will work.
Speaker 1: But it's when they don't work that is a problem,
Speaker 1: when you fall off them because they are actually so restrictive.
Speaker 1: Like I did a call with a lady this morning
Speaker 1: and she was saying to me she was exploring the
Speaker 1: possibility of joining my coaching service and I was saying
Speaker 1: to her, like, tell me about your background, on your past,
Speaker 1: and she said, look, I've tried every diet. The only
Speaker 1: one that actually worked for me was like, quit sugar.
Speaker 1: And she said, I stuck to it religiously. I lost
Speaker 1: all this weight and it was excellent. And I said, well,
Speaker 1: I'm going to challenge you because I would say that
Speaker 1: that wasn't successful. If you've now fallen off the wagon,
Speaker 1: you're not putting sugar anymore, you've regained the ten kilos
Speaker 1: that you're lost. I would actually say that that was
Speaker 1: another unsuccessful diet. And she was quite for a moment
Speaker 1: and she was like, yeah, you're right actually, And so
Speaker 1: for me, a successful diet is something that you can
Speaker 1: do long term. And a lot of these popular diets
Speaker 1: are so restrictive, but people think they're successful because I
Speaker 1: lose five, ten, twenty plus kilos, But if when you
Speaker 1: come off the diet, if the weight comes back on again,
Speaker 1: to me, that's not actually success long term. I don't
Speaker 1: know that you feel very strongly like I do around
Speaker 1: these restrictive diets as well, because although you might find
Speaker 1: them successful in the short term, you don't actually maintain
Speaker 1: their results long term.
Speaker 2: Absolutely. You know, they do the diet rounds. They tend
Speaker 2: to be on the best seller list. You know, I
Speaker 2: had a client doing an eight hundred calorie diet. Some
Speaker 2: will do you know, lose ten kilos in ten weeks.
Speaker 2: But the actual question that I had had from a
Speaker 2: few of my clients were I've bought those diets as well,
Speaker 2: but they didn't work for me. You know, I see
Speaker 2: all these success stories online, but I got no weight loss.
Speaker 2: And what I just wanted to specifically mention in that
Speaker 2: context was because I think there's two scenarios. There's a
Speaker 2: scenario where they lose on them but then put it
Speaker 2: all back on again, which is an issue metabolically because
Speaker 2: we know they've probably lost muscle mass and it makes
Speaker 2: it harder each time.
Speaker 1: So that's the issue.
Speaker 2: It's actually not successful because it's not sustainable. But for me,
Speaker 2: the other issue, or what I see and I specifically
Speaker 2: see with a c or with a client recently, was
Speaker 2: that she said I bought them and it just didn't
Speaker 2: work for me, and why was that? And I said, well,
Speaker 2: what happens is if you have any degree of meta dysfunction,
Speaker 2: so for example, you may have instun resistance if you
Speaker 2: start to play around with calories, so for example, an
Speaker 2: eight hundred calorie which was grossly inadequate, and then also exercise,
Speaker 2: that disparity between calories and calories app is just too great,
Speaker 2: or if you have insulin resistance, it will just be
Speaker 2: making it worse the lower the carbohydrate comes. So you
Speaker 2: might get a kill or two initially, and then it
Speaker 2: doesn't work. And what that tells me, Leanne, is that
Speaker 2: those diets are not programming the body to burn more efficiently,
Speaker 2: they're basically starving the muscle. And so if you've had
Speaker 2: a history of diets or been a chronic overexerciser and
Speaker 2: under eater, certainly in both of those examples of that
Speaker 2: kind of very restricted calorie intake, it will make that
Speaker 2: metabolic inefficiency even worse, which is why it doesn't work
Speaker 2: for you at all. And then, of course, as you
Speaker 2: and I know, we've got massive work to do to
Speaker 2: rehab that muscle, to teach it to burn to again
Speaker 2: because it's been starved for so long. So I've spoken
Speaker 2: before about how I have such a disdain for eight
Speaker 2: hundred calorie diets in general. And sure they may work initially,
Speaker 2: but for most of the women I now see in
Speaker 2: their forties and fifties, they often don't work at all
Speaker 2: because the body has been so used to extreme restriction.
Speaker 2: So that is usually the reason they may not work
Speaker 2: for you, and may work for other people. And usually
Speaker 2: the older you get, the more diets you've done, the
Speaker 2: harder it becomes. So I've always suddenly and if it
Speaker 2: sounds too good to be true, it probably is. And
Speaker 2: there's no quick and easy solution. It's about teaching the
Speaker 2: body to burn more efficiently and developing a style of
Speaker 2: eating that's sustainable for you long term. And if it
Speaker 2: is requiring you to be so strict on a diet
Speaker 2: that you can't eat normal food, you know. I heard
Speaker 2: one of the diets required the client to get protein
Speaker 2: powder and water and berries and mix it and that
Speaker 2: was the meal. And I was like, God, you'd have
Speaker 2: to really want to be skinny to eat like that.
Speaker 2: I could think of nothing worse. So I think it's
Speaker 2: a little bit of that too. You've got to actually
Speaker 2: enjoy your food, and there's nothing wrong with enjoying whole,
Speaker 2: good quality food. You don't shouldn't have to eat like
Speaker 2: that to lose weight. You can certainly do it. Perhaps
Speaker 2: a little bit slower, but in a sustainable way without
Speaker 2: having to eat powdered protein and some berries in water.
Speaker 1: Absolutely kind I had last week. Previously, I'd worked with
Speaker 1: a PT who said that she had to eat beef mints,
Speaker 1: spinach and walnuts for breakfast and that was in him
Speaker 1: meal plant and I was like, oh God, I just
Speaker 1: want to bath if I had to eat beef mints
Speaker 1: and walnuts for breakfast and with spinach every morning anyway,
Speaker 1: So do it, do it well, do it sustainable, and
Speaker 1: make sure it lasts. So that brings us to the
Speaker 1: end of the Nutrition Gach for another week. We would
Speaker 1: love if you guys could subscribe to the podcast, leave
Speaker 1: us a positive review in the Purple Apple podcasts app
Speaker 1: and don't forget to check out our website, which is
Speaker 1: the nutritioncouch dot Com. Head to the product pages and
Speaker 1: you'll find all of our wonderful resources there to help
Speaker 1: you live a healthy, sustainable and balance lifestyle long term.
Speaker 1: Have a great week everyone, Thanks for listening.
Speaker 2: Hm