1 00:00:00,240 --> 00:00:03,120 Speaker 1: Bit. What I've kind of realized is when you do 2 00:00:03,320 --> 00:00:06,360 Speaker 1: find your healthy and you find a way where it 3 00:00:06,480 --> 00:00:10,000 Speaker 1: just feels effortless and flowy and easy, and you feel 4 00:00:10,039 --> 00:00:13,480 Speaker 1: super happy in your skin and you like moving and 5 00:00:13,880 --> 00:00:17,000 Speaker 1: you aren't starving yourself and you're just eating amount of 6 00:00:17,040 --> 00:00:20,600 Speaker 1: food that fills you up and that tastes good and 7 00:00:20,640 --> 00:00:24,000 Speaker 1: all that sort of stuff like it just feels so right. 8 00:00:42,280 --> 00:00:46,400 Speaker 1: Hello and welcome back to the Riz and Conker Podcast. 9 00:00:46,960 --> 00:00:51,440 Speaker 1: It is your host, Georgie Stemenson. As some of you 10 00:00:51,520 --> 00:00:56,600 Speaker 1: may know, I'm currently on maternity leave, so Tim and 11 00:00:56,720 --> 00:01:01,440 Speaker 1: I are soaking up the newborn bubble and new parent 12 00:01:01,560 --> 00:01:04,840 Speaker 1: life with our little baby girl. But I did not 13 00:01:05,000 --> 00:01:08,240 Speaker 1: want to leave my rn C fan with nothing, so 14 00:01:08,720 --> 00:01:12,119 Speaker 1: we are bringing back the best bits of the Rise 15 00:01:12,160 --> 00:01:16,120 Speaker 1: and Conqer podcast. We have nearly over two hundred episodes, 16 00:01:16,160 --> 00:01:18,440 Speaker 1: so I thought it would be a cool idea to 17 00:01:18,560 --> 00:01:23,200 Speaker 1: bring you snippets from the most listened to, the most 18 00:01:23,280 --> 00:01:27,399 Speaker 1: talked about episodes and just give you the best bits 19 00:01:27,920 --> 00:01:31,720 Speaker 1: in a mini episode. So be prepared to get straight 20 00:01:31,760 --> 00:01:36,880 Speaker 1: into juicy topics, to feel inspired, to feel motivated, empowered, 21 00:01:36,959 --> 00:01:41,720 Speaker 1: and of course informed. These episodes are shorter, but they're 22 00:01:41,760 --> 00:01:45,000 Speaker 1: just full of the best bits. If you did like 23 00:01:45,080 --> 00:01:48,080 Speaker 1: this mini app, make sure you go to the show 24 00:01:48,120 --> 00:01:51,560 Speaker 1: notes where we have linked the full episode. And I 25 00:01:51,680 --> 00:01:54,280 Speaker 1: just want to say I really appreciate you guys still 26 00:01:54,360 --> 00:01:57,560 Speaker 1: supporting the show while I'm taking some time off to 27 00:01:57,720 --> 00:02:01,000 Speaker 1: enjoy Baby Girl, and I just can't wait to be 28 00:02:01,080 --> 00:02:04,360 Speaker 1: back in your ears with fresh episodes in the new year. 29 00:02:05,080 --> 00:02:08,040 Speaker 1: We have been planning the next season and there are 30 00:02:08,320 --> 00:02:12,800 Speaker 1: so many exciting guests and surprises coming up. So I 31 00:02:12,880 --> 00:02:16,640 Speaker 1: really hope you enjoy this mini episode. Let's get straight 32 00:02:16,760 --> 00:02:19,959 Speaker 1: into the show. I've realized back in the day, and 33 00:02:20,120 --> 00:02:22,160 Speaker 1: if you've been listening to this podcast for a while, 34 00:02:22,200 --> 00:02:25,080 Speaker 1: you know I have a past of disordered eating and 35 00:02:25,160 --> 00:02:29,120 Speaker 1: over exercising and just basically not being that nice to 36 00:02:29,280 --> 00:02:32,880 Speaker 1: my body and to myself because of this ideal that 37 00:02:32,960 --> 00:02:34,720 Speaker 1: I had to look a certain way, I had to 38 00:02:34,760 --> 00:02:37,200 Speaker 1: be a certain way, and I went to war with 39 00:02:37,240 --> 00:02:40,080 Speaker 1: my body and like, at the time, like it just 40 00:02:40,120 --> 00:02:42,760 Speaker 1: felt so normal and it felt like, oh, everyone does this, 41 00:02:42,880 --> 00:02:44,320 Speaker 1: and I just want to lose a bit of weight, 42 00:02:44,400 --> 00:02:46,639 Speaker 1: so this is what you need to do. But now 43 00:02:46,680 --> 00:02:49,520 Speaker 1: looking back, like it was just like too much, Like 44 00:02:49,560 --> 00:02:52,880 Speaker 1: I was so like there was no self love. Like 45 00:02:52,919 --> 00:02:55,359 Speaker 1: I was really quiet. The things I, you know, used 46 00:02:55,400 --> 00:02:57,720 Speaker 1: to think in my head and say to myself, it 47 00:02:57,800 --> 00:03:00,320 Speaker 1: was really quite mean, and I would never say them 48 00:03:00,360 --> 00:03:03,000 Speaker 1: to anyone else. And I had this really high standard 49 00:03:03,000 --> 00:03:06,480 Speaker 1: of what I expected on myself, and it just was, Yeah, 50 00:03:06,560 --> 00:03:10,000 Speaker 1: it was all too much. And it's funny because back then, 51 00:03:10,120 --> 00:03:12,600 Speaker 1: like I was, you know, eating less, and I was 52 00:03:12,760 --> 00:03:16,840 Speaker 1: like working out sometimes two times a day and taking 53 00:03:16,960 --> 00:03:20,799 Speaker 1: this and taking that and doing this and that, and 54 00:03:21,080 --> 00:03:23,600 Speaker 1: I really don't look too much different to how I 55 00:03:23,639 --> 00:03:27,880 Speaker 1: do now, and now, like it's just it's not even 56 00:03:27,960 --> 00:03:30,240 Speaker 1: really a thought like the you know, the week that 57 00:03:30,280 --> 00:03:32,520 Speaker 1: I didn't work out, It's not like I noticed I 58 00:03:32,600 --> 00:03:34,840 Speaker 1: put on weight or I lost muscle or anything like that. 59 00:03:34,880 --> 00:03:37,760 Speaker 1: Like it's just that didn't even occur in my head. 60 00:03:37,840 --> 00:03:42,520 Speaker 1: Because I feel like my personal and core belief is 61 00:03:42,880 --> 00:03:44,800 Speaker 1: when I work with my body and I give it 62 00:03:44,840 --> 00:03:47,200 Speaker 1: what it needs, it works back with me and it 63 00:03:47,240 --> 00:03:50,520 Speaker 1: makes me feel refreshed. It makes me feel good. And 64 00:03:50,560 --> 00:03:54,560 Speaker 1: because I no longer am tied to a certain way 65 00:03:54,720 --> 00:03:59,680 Speaker 1: I should look or what not, a certain ideal, like 66 00:03:59,800 --> 00:04:03,480 Speaker 1: I just am so happy in my body. And I 67 00:04:03,600 --> 00:04:06,120 Speaker 1: just realized that this hasn't been all the case, and 68 00:04:06,160 --> 00:04:07,920 Speaker 1: I know a lot of people kind of going through 69 00:04:07,960 --> 00:04:10,760 Speaker 1: the same thing, and I guess and also to be honest, 70 00:04:10,800 --> 00:04:13,400 Speaker 1: like sometimes I need this reminder myself, like when I 71 00:04:13,440 --> 00:04:15,160 Speaker 1: had that week off and then how I felt after, 72 00:04:15,200 --> 00:04:17,840 Speaker 1: I was like, oh, this is actually how it's supposed 73 00:04:17,880 --> 00:04:20,400 Speaker 1: to feel, Like I should have taken that week off 74 00:04:20,480 --> 00:04:22,960 Speaker 1: like months ago, if that makes sense. And I think 75 00:04:23,000 --> 00:04:27,719 Speaker 1: it's also realizing that, like our healthy is just going 76 00:04:27,760 --> 00:04:30,599 Speaker 1: to look so much different to everyone else. And the 77 00:04:30,640 --> 00:04:33,159 Speaker 1: reason why I'm so passionate about this, and this is 78 00:04:33,200 --> 00:04:35,919 Speaker 1: a big reason why I wrote the Find You're Healthy, 79 00:04:36,120 --> 00:04:39,039 Speaker 1: A Beginner's Guide to Intuitive Eating ebook which is on 80 00:04:39,080 --> 00:04:42,240 Speaker 1: my website, which I've chatted about a lot. I did 81 00:04:42,240 --> 00:04:43,920 Speaker 1: it maybe like a couple of years ago, and I'm 82 00:04:43,920 --> 00:04:48,160 Speaker 1: just so passionate about it because everyone's healthy is going 83 00:04:48,200 --> 00:04:50,920 Speaker 1: to look so different. And I think if you kind 84 00:04:51,000 --> 00:04:54,039 Speaker 1: of put this pressure on yourself to you know, work 85 00:04:54,080 --> 00:04:57,080 Speaker 1: out five times a week or to eat this because 86 00:04:57,080 --> 00:04:59,400 Speaker 1: this other person is eating this, or do that and 87 00:04:59,720 --> 00:05:02,200 Speaker 1: stick to the same amount of calories every single day 88 00:05:02,240 --> 00:05:05,000 Speaker 1: and whatnot, it's what you don't realize is just like 89 00:05:05,640 --> 00:05:09,279 Speaker 1: how you do your life and how your body is 90 00:05:09,279 --> 00:05:11,719 Speaker 1: supposed to look and how you're supposed to feel. Like 91 00:05:11,760 --> 00:05:16,200 Speaker 1: it's going to be so different for everyone. But what 92 00:05:16,279 --> 00:05:19,400 Speaker 1: I've kind of realized is when you do find your 93 00:05:19,520 --> 00:05:22,240 Speaker 1: healthy and you find a way where it just feels 94 00:05:22,320 --> 00:05:25,840 Speaker 1: effortless and flowy and easy, and you feel super happy 95 00:05:25,839 --> 00:05:29,440 Speaker 1: in your skin and you know you like moving and 96 00:05:29,880 --> 00:05:33,000 Speaker 1: you aren't starving yourself, and you're just eating amount of 97 00:05:33,000 --> 00:05:36,600 Speaker 1: food that fills you up and that tastes good and 98 00:05:36,640 --> 00:05:43,400 Speaker 1: all that sort of stuff, like it just feels so right. Okay, 99 00:05:43,560 --> 00:05:46,800 Speaker 1: r n C. Fam, We're taking a quick break and 100 00:05:46,880 --> 00:05:49,720 Speaker 1: I want to ask you, guys, are you getting your 101 00:05:49,800 --> 00:05:55,599 Speaker 1: daily recommended intake of three fruits and five veggies? No? 102 00:05:56,279 --> 00:06:02,320 Speaker 1: Sometimes maybe I feel you on this. Wow. So, in 103 00:06:02,360 --> 00:06:06,560 Speaker 1: a perfect world, we are getting all our vitamin minerals 104 00:06:06,640 --> 00:06:10,839 Speaker 1: and needs from our food directly. But because we live 105 00:06:11,000 --> 00:06:15,880 Speaker 1: such hectic lives and our soil is often lacking from 106 00:06:15,960 --> 00:06:20,440 Speaker 1: so much farming done, that doesn't always happen. And that's 107 00:06:20,440 --> 00:06:24,120 Speaker 1: why supplements are so popular, and that's why Naked Harvest 108 00:06:24,160 --> 00:06:27,880 Speaker 1: was born just to be very transparent with you. So 109 00:06:27,960 --> 00:06:30,599 Speaker 1: what we really wanted to do was make sure you're 110 00:06:30,680 --> 00:06:35,120 Speaker 1: getting what you need in a convenient way when you're 111 00:06:35,200 --> 00:06:39,599 Speaker 1: not getting your daily recommended intake of veggies. In so, 112 00:06:39,800 --> 00:06:45,400 Speaker 1: introducing our newest product, Gorgeous Greens, which is a greens 113 00:06:45,480 --> 00:06:50,080 Speaker 1: powder that actually tastes delicious. So we have been formulating 114 00:06:50,160 --> 00:06:54,360 Speaker 1: this for quite a while because honestly, it was so 115 00:06:54,640 --> 00:06:57,520 Speaker 1: hard to have a greens powder that has all the 116 00:06:57,560 --> 00:07:01,760 Speaker 1: good stuff and that tastes del like. I honestly get 117 00:07:02,160 --> 00:07:05,680 Speaker 1: why so many other greens powders just taste so foul. 118 00:07:06,200 --> 00:07:09,320 Speaker 1: And honestly, any other greens powder I bought it, I've 119 00:07:09,360 --> 00:07:12,000 Speaker 1: just never finished and I just throw it away. So 120 00:07:12,040 --> 00:07:16,760 Speaker 1: there are two flavors. That is very vanilla and Mango Magic. 121 00:07:17,200 --> 00:07:20,000 Speaker 1: I recommend getting very vanilla if you just want to 122 00:07:20,040 --> 00:07:23,000 Speaker 1: add it to your smoothies, but if you do want 123 00:07:23,000 --> 00:07:27,200 Speaker 1: to have it by itself, Mango Magic is so delicious 124 00:07:27,240 --> 00:07:31,920 Speaker 1: and so flavorsome. Also, guys, the Greens Plotter is gluten free, 125 00:07:32,000 --> 00:07:36,600 Speaker 1: dairy free, vegan, refined, sugar free, and family friendly. So 126 00:07:36,680 --> 00:07:40,720 Speaker 1: one scoop equals one serfs of veggies, so you're really 127 00:07:40,720 --> 00:07:43,800 Speaker 1: getting veggies in at breakfast time if you're a smoothie 128 00:07:43,800 --> 00:07:48,000 Speaker 1: lover like me, And it just makes it easier to 129 00:07:48,120 --> 00:07:52,320 Speaker 1: get all the veggies in and to really making sure 130 00:07:52,520 --> 00:07:56,680 Speaker 1: you're getting the vitamins and minerals you need daily. So 131 00:07:56,840 --> 00:08:00,400 Speaker 1: I absolutely know that if you try this product, you 132 00:08:00,480 --> 00:08:03,040 Speaker 1: will love it. That's how confident I am with this 133 00:08:03,160 --> 00:08:07,320 Speaker 1: greens powder because ah, we have just we aiste, We've 134 00:08:07,640 --> 00:08:12,480 Speaker 1: aced the flavor. So guys, if you need to get 135 00:08:12,520 --> 00:08:15,840 Speaker 1: some veggies in your day in a more convenient way, 136 00:08:16,360 --> 00:08:20,480 Speaker 1: try Gorgeous Greens today. So I do have a sneaky 137 00:08:20,480 --> 00:08:24,680 Speaker 1: code for my Rising Conker family, which is just Rise 138 00:08:24,760 --> 00:08:28,400 Speaker 1: and Concer podcasts. You can just put that at checkout 139 00:08:28,520 --> 00:08:33,080 Speaker 1: at Naked Haalvesupplements dot com and the Gorgeous Greens is 140 00:08:33,200 --> 00:08:38,199 Speaker 1: under the wellness tab. Okay, enough about Gorgeous Greens. Let's 141 00:08:38,200 --> 00:08:43,760 Speaker 1: get back into the show. And it's funny because I 142 00:08:43,800 --> 00:08:46,360 Speaker 1: do have my ebook Find Your Healthy that I released 143 00:08:46,360 --> 00:08:48,840 Speaker 1: a couple of years ago, and someone actually DMed me 144 00:08:48,880 --> 00:08:52,360 Speaker 1: the other day and they were like, hey, like, I 145 00:08:52,480 --> 00:08:54,880 Speaker 1: just found You'll find your Healthy ebook. I bought it, 146 00:08:54,960 --> 00:08:58,000 Speaker 1: I loved it. I'm so excited to start intuitive eating 147 00:08:58,360 --> 00:09:00,000 Speaker 1: and we're having a chat about that. And then they 148 00:09:00,080 --> 00:09:03,320 Speaker 1: actually said they were like I was thinking, And it's 149 00:09:03,320 --> 00:09:05,400 Speaker 1: funny because I've been following you for a while and 150 00:09:05,440 --> 00:09:08,320 Speaker 1: I didn't even know you had this ebook because you 151 00:09:08,320 --> 00:09:11,000 Speaker 1: don't really chat about it too much. And I was 152 00:09:11,040 --> 00:09:13,800 Speaker 1: thinking about that, and I was like, that is funny, 153 00:09:13,840 --> 00:09:18,240 Speaker 1: because I'm super passionate about intuitive eating is healthy living. 154 00:09:18,360 --> 00:09:20,400 Speaker 1: Like you guys know, I put out a lot of 155 00:09:20,440 --> 00:09:24,760 Speaker 1: fitness and health content, and you know it's an ebook, 156 00:09:24,800 --> 00:09:26,920 Speaker 1: Like I get money from it. There's no reason why 157 00:09:27,000 --> 00:09:29,160 Speaker 1: I wouldn't want to chat about it and for people 158 00:09:29,200 --> 00:09:32,440 Speaker 1: to buy it. But I realized this, and it's because, 159 00:09:33,080 --> 00:09:35,000 Speaker 1: like I said, like, I'm just at a point where 160 00:09:35,679 --> 00:09:42,440 Speaker 1: eating healthy, eating intuitively and living intuitively, like it just 161 00:09:42,640 --> 00:09:46,439 Speaker 1: feels so second nature to me, Like I almost don't 162 00:09:46,480 --> 00:09:50,160 Speaker 1: have to think about it. I don't sit there and go, oh, 163 00:09:50,160 --> 00:09:53,240 Speaker 1: how has intuitive eating gone this week or anything like that, 164 00:09:53,280 --> 00:09:56,960 Speaker 1: Like I just eat. And it's been like this for 165 00:09:57,000 --> 00:10:00,600 Speaker 1: a couple of years. And so I realized, like previously, 166 00:10:01,320 --> 00:10:05,360 Speaker 1: my whole world revolved around the foods I was eating 167 00:10:05,400 --> 00:10:08,240 Speaker 1: and the exercise I was doing. And like I remember 168 00:10:08,440 --> 00:10:12,640 Speaker 1: distinctly working out my law firm and being like, all right, 169 00:10:12,679 --> 00:10:15,959 Speaker 1: it's eight am, My mid break is going to be 170 00:10:16,000 --> 00:10:19,319 Speaker 1: at ten am. I'm going to have yogurt and berries, 171 00:10:19,880 --> 00:10:22,200 Speaker 1: or I cannot wait for this yogan and berries. And 172 00:10:22,200 --> 00:10:24,800 Speaker 1: then I'd like check the clock every thirty minutes. And 173 00:10:24,840 --> 00:10:27,320 Speaker 1: then after that morning day, I'd be like, oh, I 174 00:10:27,440 --> 00:10:30,760 Speaker 1: have lunch at twelve, I'm gonna have it at this time, 175 00:10:30,840 --> 00:10:33,280 Speaker 1: and I'm gonna have this. It's this amount of calories. 176 00:10:33,720 --> 00:10:38,000 Speaker 1: And because I was under eating, my body was often 177 00:10:38,160 --> 00:10:42,040 Speaker 1: looking for food and thinking about food, and especially because 178 00:10:42,080 --> 00:10:45,280 Speaker 1: I was doing both of them, of over exercising and 179 00:10:45,360 --> 00:10:48,960 Speaker 1: under eating together, my world very much revolved around what 180 00:10:49,000 --> 00:10:50,640 Speaker 1: I was eating and when I was eating and how 181 00:10:50,679 --> 00:10:53,720 Speaker 1: much I was eating, And it honestly was like a 182 00:10:53,760 --> 00:10:56,400 Speaker 1: second job, and like, well, not so much a second job, 183 00:10:56,440 --> 00:10:58,280 Speaker 1: but it just took up so much capacity. And I 184 00:10:58,320 --> 00:11:00,880 Speaker 1: talk about this concept a lot of when you diet 185 00:11:01,480 --> 00:11:04,520 Speaker 1: and when you kind of go against your body, it 186 00:11:04,600 --> 00:11:08,120 Speaker 1: does take up so much capacity that you could be 187 00:11:08,240 --> 00:11:11,280 Speaker 1: using elsewhere. So I talk about a lot. My experience 188 00:11:11,600 --> 00:11:16,200 Speaker 1: is I was kind of stagnant for the five or 189 00:11:16,200 --> 00:11:19,080 Speaker 1: four years where I was dieting. And you know, I 190 00:11:19,080 --> 00:11:21,400 Speaker 1: did my law degree and that was great, but I 191 00:11:21,480 --> 00:11:25,640 Speaker 1: didn't really progress in too many areas of my life 192 00:11:25,800 --> 00:11:29,160 Speaker 1: other than that because I was so consumed with how 193 00:11:29,200 --> 00:11:31,679 Speaker 1: I looked and what I was eating compared to when 194 00:11:31,720 --> 00:11:35,040 Speaker 1: I got out of diet culture and I started intuitive eating. 195 00:11:35,240 --> 00:11:38,559 Speaker 1: And you'll even notice like my content less was about that, 196 00:11:39,200 --> 00:11:42,679 Speaker 1: you know, like I started this podcast, I did the ebook, 197 00:11:42,920 --> 00:11:46,480 Speaker 1: I did Naked Harvest, and it's almost like I'm like, 198 00:11:46,559 --> 00:11:49,080 Speaker 1: oh my god, what I wasted so much time for 199 00:11:49,120 --> 00:11:51,840 Speaker 1: those you know, four or five years. But yeah, so 200 00:11:52,040 --> 00:11:53,840 Speaker 1: I guess I just wanted to touch on this. I 201 00:11:53,840 --> 00:11:56,240 Speaker 1: feel like I've said this all before, but then I'm like, 202 00:11:56,960 --> 00:11:59,520 Speaker 1: I felt like I needed the reminder, So maybe you 203 00:11:59,720 --> 00:12:01,840 Speaker 1: need the reminder. And I guess, you know, there's two 204 00:12:01,880 --> 00:12:03,880 Speaker 1: types of people. If you're kind of listening to this 205 00:12:04,400 --> 00:12:07,640 Speaker 1: and you were me, you know, four or five years ago, 206 00:12:07,679 --> 00:12:10,480 Speaker 1: when you're kind of stuck in diet culture and it 207 00:12:10,600 --> 00:12:13,520 Speaker 1: feels almost like you can't see the way out. Like 208 00:12:13,559 --> 00:12:16,120 Speaker 1: I remember it feeling like this, and I remember thinking, 209 00:12:16,760 --> 00:12:18,720 Speaker 1: oh my god, like this is how it has to 210 00:12:18,760 --> 00:12:20,920 Speaker 1: be for the rest of my life, because even if 211 00:12:20,920 --> 00:12:23,400 Speaker 1: I would lose the weight, I could never keep it 212 00:12:23,440 --> 00:12:25,520 Speaker 1: off and then the cycle would start and it was 213 00:12:25,640 --> 00:12:28,360 Speaker 1: just this huge thing. So if you were there, I 214 00:12:28,360 --> 00:12:31,319 Speaker 1: guess I just wanted to say that things can feel 215 00:12:31,800 --> 00:12:35,760 Speaker 1: so much easier, so much better, and you can just 216 00:12:35,800 --> 00:12:39,200 Speaker 1: feel really amazing in your own body if you kind 217 00:12:39,240 --> 00:12:42,240 Speaker 1: of shift your focus away from being obsessed with you 218 00:12:42,280 --> 00:12:44,840 Speaker 1: know what you're eating and eating more and just nourishing 219 00:12:44,840 --> 00:12:47,280 Speaker 1: your body and that sort of thing. And I go 220 00:12:47,360 --> 00:12:50,880 Speaker 1: through the whole process of ditching dire culture and starting 221 00:12:50,880 --> 00:12:54,520 Speaker 1: to intuitive eat in my ebook, which I will put 222 00:12:54,520 --> 00:12:56,800 Speaker 1: the link if you guys want to check out. It's 223 00:12:56,880 --> 00:12:59,920 Speaker 1: only twenty five dollars. And then also if you want 224 00:12:59,880 --> 00:13:02,679 Speaker 1: to go further than that, there's definitely some books. I 225 00:13:02,720 --> 00:13:06,360 Speaker 1: recommend The Fuck It Diet by Caroline June. I actually 226 00:13:06,400 --> 00:13:08,559 Speaker 1: did an episode with her, so you can go find 227 00:13:08,559 --> 00:13:11,720 Speaker 1: that too if you want. And another book is Just 228 00:13:11,960 --> 00:13:15,800 Speaker 1: Eat It. And I think the author is Laura Thomas maybe, 229 00:13:16,040 --> 00:13:18,200 Speaker 1: so yeah, if you're kind of at that stage like 230 00:13:18,600 --> 00:13:22,360 Speaker 1: I guess, that's my sort of recommendation of chat for you. 231 00:13:23,320 --> 00:13:26,800 Speaker 1: Thank you for listening for another RNC episode. I really 232 00:13:26,840 --> 00:13:30,040 Speaker 1: appreciate taking the time to be here with me, and 233 00:13:30,160 --> 00:13:33,320 Speaker 1: also for taking the time for yourself. If you found 234 00:13:33,360 --> 00:13:37,079 Speaker 1: this episode helpful, it would be so amazing if you 235 00:13:37,160 --> 00:13:40,120 Speaker 1: shared it on your stories and tagged us, or simply 236 00:13:40,200 --> 00:13:42,800 Speaker 1: just send it on to a girlfriend or family member 237 00:13:43,040 --> 00:13:47,200 Speaker 1: who would benefit from listening. We are an independent podcast 238 00:13:47,280 --> 00:13:50,320 Speaker 1: run by me and my amazing podcast manager, so it 239 00:13:50,360 --> 00:13:52,440 Speaker 1: would mean the world to us if you left a 240 00:13:52,480 --> 00:13:56,520 Speaker 1: review on the Apple podcast app. Also, if you're vibing 241 00:13:56,559 --> 00:13:59,880 Speaker 1: this podcast and the concepts we're chatting about, and your 242 00:14:00,040 --> 00:14:03,680 Speaker 1: craving community, please come and join us over at the 243 00:14:03,840 --> 00:14:08,480 Speaker 1: RNC podcast community Facebook group. Just search Rise and Conquer 244 00:14:08,600 --> 00:14:12,559 Speaker 1: Podcast Community on Facebook and I will be in there 245 00:14:12,640 --> 00:14:14,520 Speaker 1: to chat to you until next time.