020 - The Health Movement Podcast - Sarah K. Bradley - Integrative Nutrition Coach - Finding Your Why - Clean Eating - Enjoy Life

[00:00:04] Hello everybody, welcome to another episode of the Health Movement Podcast. We believe this is episode 20, which it seems kind of crazy. We've been doing it for 20 episodes so far. But here we are once again with us. We have another great guest. I'm Derek. I'm a certified personal trainer, a teacher of over 20 years to sport collegiate athlete.

[00:00:27] I'm Tim. I'm a certified athletic trainer, nationally registered EMT and wellness coach.

[00:00:33] And as always, we're not doctors. So before you begin any new nutrition plans or anything like that, please consult your doctor.

[00:00:42] And oh, another thing, this will be on YouTube. So if you want to jump over to the Health Movement Podcast on YouTube, give us a subscribe and listen to and watch the episodes there. That's also an area to find this.

[00:00:54] But without any further ado, I'd like to introduce Sarah Bradley, who is an integrative nutrition coach. Super excited to have you with us, Sarah. Thank you so much for joining us.

[00:01:05] Well, thank you guys so much for having me. I am really honored to be here and excited.

[00:01:10] So when we had first started, I think I was bugging you a little while ago about hopping on the show with us and we were talking about things that you wanted to discuss.

[00:01:19] One of the big things you said was your why, as you're, you know, why you're so passionate about clean eating for the family and everything else.

[00:01:28] And we talk a lot on the show about finding your why for whatever it is you're doing, whether it be fitness, health, the just overall success in life.

[00:01:36] I didn't know if you want to jump into that. Your why for clean eating.

[00:01:41] Yeah, absolutely. Because I agree with you. I think that that's one of the most important things to have in order for you to be successful, as you mentioned, with any any aspect of our health and wellness journey.

[00:01:54] For me, it started because my grandmother, whom I was very, very close to, had Alzheimer's and I was her primary caregiver in my home for about a year and a half.

[00:02:05] And then I was responsible for her care once she went into assisted living.

[00:02:10] And I had to walk through that with her and also then her death a few years later.

[00:02:16] And I knew that a couple of things. One, my great grandfather had Alzheimer's disease and then, of course, my grandmother.

[00:02:23] And, you know, we often think that these things are just things that we're going to be genetically disposed to and that that means we're going to get it.

[00:02:33] And I decided to take a deep dive, you know, not just assume that that was my fate, but to actually research and find out, are there things that I can do to lessen my chance?

[00:02:44] Because I have three adult sons. I have three grandchildren. I have one more on the way.

[00:02:50] I don't want my family to walk through what I walked through with my grandmother.

[00:02:57] You know, I think that the person who has that disease, it is horrific for them.

[00:03:02] But I almost feel like it's worse on the family who has to watch that family member just become so debilitated.

[00:03:09] You know, it's just it's not a pleasant thing to go through.

[00:03:13] And I decided, you know, as much as I love my family, this is something that that I should really take seriously and I should investigate.

[00:03:22] And so I did. And I found out that, you know, when it comes to things that we think we're just genetically going to get, if one of our parents have something or, you know, our grandparents, whatever it might be, that that may be something that, so to speak, loads your gun.

[00:03:40] But what we do, the lifestyle that we live is what actually fires it.

[00:03:44] And that gave me power. And that was huge.

[00:03:48] I needed that power so that I could make really solid changes to what I was doing.

[00:03:55] I had previously been a sugar addict.

[00:03:59] And I wish there was a stronger word to describe my addiction because it was it was severe.

[00:04:07] And, you know, to find out that that's that's a big piece of oftentimes what's leading to the Alzheimer's is is the sugar.

[00:04:15] And it's it's obviously the different things within our lifestyle that can really impact your chances for having that.

[00:04:23] You know, it's considered type three diabetes today.

[00:04:26] And, you know, the numbers are becoming staggering in regard to how many people are having to suffer with this.

[00:04:33] And again, it's not just the person who's suffering.

[00:04:35] It's the whole family.

[00:04:37] And so when I figured that out, you know, I had to just kind of take a step back and go, all right.

[00:04:43] Yes, I love my sugar.

[00:04:44] I love my sweets and I love my fast food and all of the things.

[00:04:48] But do I love my family more?

[00:04:52] And simply put, of course, yes, a thousand percent.

[00:04:56] And that was my why.

[00:04:57] And the interesting thing is, you know, and you guys probably know this because you're walking through, you know, this healthy lifestyle.

[00:05:05] The crazy thing is, once you clean up your diet, once you start eating whole foods, once you start exercising, you realize how incredible this is.

[00:05:17] You know, I no longer think, well, you know, I'm giving this up because, you know, I want to be healthy for my kids and my grandchildren.

[00:05:24] And it's just such a burden to kind of give that up.

[00:05:27] But, you know, it's fine.

[00:05:29] No, you know, I feel like I am living my best life.

[00:05:33] I don't want that donut.

[00:05:35] I don't want that McDonald's cheeseburger.

[00:05:38] It's no longer satisfying to me and it's not good where I eat good whole foods and I love it.

[00:05:46] They taste phenomenal.

[00:05:47] So I think, you know, sometimes it's you find your why.

[00:05:50] You start to build, you know, these almost like lifestyle building blocks.

[00:05:55] You know, I think you take one step at a time as you're changing your lifestyle and you're trying to create that wellness plan for yourself.

[00:06:03] And as you start building more and more, you realize what huge benefits you have to every aspect of your life.

[00:06:12] I love that.

[00:06:13] I love that.

[00:06:14] And especially the part there about, you know, people think so often about, oh, I have to give this up or I have to I can't do that anymore.

[00:06:24] But when you look at it as to what you're getting and how much it outweighs it, yeah, maybe you don't have a bag of Swedish fish, which are phenomenal, by the way.

[00:06:33] Instead, you think more clearly.

[00:06:36] You can get up better.

[00:06:37] You have more energy.

[00:06:38] Like the little things that you get far away, you know, the five seconds that you spend eating that food or however long it is.

[00:06:48] It's that instant gratification versus delayed gratification.

[00:06:52] So it isn't that delayed, too.

[00:06:54] If you if you eat clean for two days, you definitely feel a difference as opposed to eating like crap for two days, which you also feel a difference.

[00:07:02] So it's whichever way you want to do it.

[00:07:04] No, for sure.

[00:07:06] And, you know, you also for me, I think getting up off of the off of the ground, because all of this also plays hand in hand, obviously, with with my fitness.

[00:07:15] Right.

[00:07:16] With with being active, being able to do my strength training and all of those things.

[00:07:20] So, you know, yeah, you could have you have this Swedish fish or any number of different things that you could be feeding your body.

[00:07:27] But again, that yes, that small little five minute thing and what we're ultimately how badly we're feeling also translates into I can't play with my grandchildren.

[00:07:37] I don't have energy to go outside and play with them and to really be engaged with them.

[00:07:43] Or even like you said, you know, you get brain fog and you're just not as clear.

[00:07:47] And, you know, I I spend one to two days a week with my grandchildren every week and I'm responsible for them and their care.

[00:07:54] And I want to make sure that I'm attentive and also having fun with them.

[00:07:59] And I think one of the big things that kind of shift for me in this journey is also being able to start focusing on experiences, how important that is instead of eating food at certain at certain gatherings.

[00:08:16] Right. If that makes sense, you know, everything that we do so much in our culture is focused around food.

[00:08:23] And oftentimes that food is not good food.

[00:08:27] And so kind of changing again, part of that mindset of going, you know what?

[00:08:31] I I want to be a part of the gathering that we're we're we're going to because I want to see the people.

[00:08:38] I want to be a part of that experience.

[00:08:41] And it doesn't have to be around food.

[00:08:43] Food is just temporal. Right.

[00:08:45] But being able to really have those memories and experiences, experiencing with the experiences with the grandchildren, like that's what's really meaningful.

[00:08:54] I feel like.

[00:08:55] In life itself, if that makes sense.

[00:08:58] Absolutely.

[00:08:59] Yeah.

[00:09:00] And I really like how you mentioned the foundational aspect to it in the building blocks and how it doesn't it's not an overnight change.

[00:09:09] Right.

[00:09:09] Especially when we've talked about this before, but it's you know, it's it's something where it's

[00:09:15] built into our society, especially as Americans, where the marketing to to all the processed sugary type of foods is so much different than what we hear.

[00:09:26] You know, for for more of a healthy lifestyle or the more mainstream type of American diet.

[00:09:33] Right.

[00:09:33] And it is starting to change a little bit, I think, with with the the rising, you know, access to information and and all that kind of stuff.

[00:09:44] But I think at the end of the day, it's it affects it affects how you feel day to day.

[00:09:49] You're talking about exercising, too.

[00:09:51] It affects how you recover and how you feel.

[00:09:53] And, you know, if you're if you're eating an inflammatory diet, mouthful.

[00:10:04] It's it's something that that contributes to how you're going to feel and you're not going to be able to exercise or play with your grandkids or I get a seven year old playing with my seven year old or trying to, you know, trying to do all the things that I want to do.

[00:10:18] And and I think about, you know, getting to that point where 20 years he's going to have kids and I want to be able to be active and play sports with them then.

[00:10:27] And I need to live a lifestyle now that's going to promote that.

[00:10:32] And and personally, what led me to this, you know, to kind of go down the road that I've gone down is watching my family members eat a very poor diet and and not, you know, not prioritize these type of things through their lifestyle.

[00:10:52] And I think some of that is some of that is lack of knowledge.

[00:10:57] I think, you know, we've learned a lot over the last 50 to 60 years.

[00:11:01] But I think at the end of the day, it's I don't think they've also prioritized it either.

[00:11:06] And I think that that is a lot of it is finding your why or even, you know, being being motivated and staying disciplined to the things that that you're, you know, that you're convicted to.

[00:11:18] You know what I mean?

[00:11:19] I think those your convictions are are what make that, you know, what help you stick to that lifestyle.

[00:11:28] Yeah, for sure.

[00:11:29] And, you know, I think I think that you you kind of hit the head or hit the nail on the head, I should say.

[00:11:36] You know.

[00:11:38] When you talk about the kind of watching your family members and kind of seeing what they what they've been doing, you know, that's another aspect, at least for me personally,

[00:11:48] that's been very important.

[00:11:49] So I told you what my why was and what sort of started all of this for me.

[00:11:54] But it's almost like you're taking that and you're going, OK, I saw I saw that that was you know, that was what they were doing.

[00:12:01] And you're wanting to make a change.

[00:12:02] And I'm hoping to be on the other side of that, where I have my children and my grandchildren looking at this lifestyle that I have, how energetic, how healthy I am.

[00:12:15] I just turned 50 last month.

[00:12:17] You know, I want to be able to be an example of what to do versus them having to look at me and aging in a way that, you know, I'm very sick.

[00:12:27] And maybe I need help.

[00:12:30] I need to go into assisted living.

[00:12:31] You know, my goal is to not have to do that.

[00:12:33] You know, that doesn't have to be the natural progression.

[00:12:36] And I think a lot of times we as Americans think that that's just the natural way that this aging is going to go.

[00:12:44] We are you know, that's that's just what it is.

[00:12:46] You get to your 70s, your 80s, and you're going to need to have help because you're not going to be able to get up and down or be able to do things on your own.

[00:12:54] And that's not true.

[00:12:56] You know, we have to absolutely not.

[00:12:58] Right.

[00:12:58] We have to build our muscle and we have to feed our bodies properly.

[00:13:02] And we need to keep that inflammation down so we can keep those chronic diseases at bay.

[00:13:07] You know, so I'm hoping to be that that example to them because, you know, something else that I think oftentimes we don't talk about when we think something is genetic.

[00:13:17] A lot of times we don't talk about the fact that is it that that is actually in your genes or is it that the lifestyle that your mother or grandfather was living is what's been passed on?

[00:13:29] So those poor eating habits, the lack of exercise, the lack of strength training, you know, which I feel like, yes, I feel like things are changing.

[00:13:40] And maybe we're starting to get more information and we're starting to wise up about it.

[00:13:45] But I also think, you know, we are in the same space.

[00:13:49] So, you know, the things that we're seeing is going to be very loud.

[00:13:53] Right.

[00:13:53] In this space, I feel like there's a lot of us that are talking about these important building blocks, as we were talking about earlier.

[00:14:00] But then when you sort of take a step back, you kind of realize there are so many people that really don't know.

[00:14:09] They really don't.

[00:14:10] You know, they trust that when you go to the grocery store, for example, and you pull a product off the shelf, we have an FDA that's telling you that that product is should be safe for consumption.

[00:14:23] Now, you know, I don't think any of us are going to say, yes, we think that if we eat the Twinkie, that that's going to, you know, cause us to have great health.

[00:14:30] But I don't think that we realize that those ingredients in these foods are not only not causing us great health, they're causing great harm to us because they're full of dyes and chemicals and things like that.

[00:14:45] So I think so many people just are really unaware of what's happening to our food system and what they're actually buying at the grocery store.

[00:14:56] And so I often just think we need to be loud and and also really realize that that they don't know.

[00:15:03] So many people just don't know.

[00:15:06] So I think, you know, us being that example, again, to your children, your grandchildren, that's that's a beginning of us spreading almost like a movement.

[00:15:14] I feel like it's a movement that we need to really spread.

[00:15:17] Yeah.

[00:15:18] Well, at my school and I hope I don't get in trouble for saying this, but like they give out free breakfast and that sort of thing for the kids, which I think is great.

[00:15:26] My room, you go up the stairs and there's second through fifth grade on the second floor.

[00:15:32] My room's the first one.

[00:15:33] Everybody walks by and I'm watching these kids walk by with the breakfast that they've gotten.

[00:15:38] And it's like cocoa puffs, tricks, these cinnamon bars that look fantastic, but it's all processed.

[00:15:48] And I understand they don't have time to whip up eggs for the kids as they're walking in the door or like something fresh.

[00:15:54] So I understand the difficulty in it.

[00:15:58] But it's, you know, it's every day and it's like I know what's going to happen 20, 30 minutes after they eat that and they're going to crash hard and then they're going to get hungry again.

[00:16:07] And then, you know, you're going to go on that glucose roller coaster the rest of the day, which is tough.

[00:16:15] So it's, you know, it's a more systematic change or a universal change that needs to happen.

[00:16:23] And it's tough to figure out the best way to do that.

[00:16:26] But I think probably the first step, like you said, a lot of people don't know.

[00:16:29] So the education piece is huge.

[00:16:33] And it's not even just the Twinkie anymore either, though.

[00:16:36] It's it's the carcinogens that are in the pesticides.

[00:16:40] And, you know, it's it's it's it's there's so much more.

[00:16:44] It's so much so many different layers to to the the issue that are are.

[00:16:51] It's so complicated to try to change at a at a global or socially acceptable level that it's really just trying to trying to spread information between people that, you know, and you're like and what you what exactly what you were saying is is start in your house starts with your family.

[00:17:13] And in trying to trying to make that change, sometimes for people, it's hard to just make the change for themselves.

[00:17:20] Never mind trying to implement that into their family's lifestyle.

[00:17:24] So I think that's the real the really the challenging bit of it is trying to get yourself to figure it out.

[00:17:32] And, you know, and like you said, lay that foundation and then and then start to build from there.

[00:17:39] Yeah. And I will say that.

[00:17:42] So I've been living this lifestyle a little over two years.

[00:17:46] And it started with just myself, of course.

[00:17:50] And it has slowly been definitely dripping down.

[00:17:54] It first went to my husband.

[00:17:56] I was going to say he's got to be the first one that gets it.

[00:18:00] And this is the thing about it.

[00:18:02] Right.

[00:18:02] The majority of households, the mom, the woman, the wife, she is the one who is buying the food, making the food.

[00:18:10] That's not in every household, but that's a lot of our households.

[00:18:41] So.

[00:18:43] There's a lot of stuff going on internally.

[00:18:44] You can't see that.

[00:18:45] And I think that is, again, I think it's sometimes more dangerous, but heavy snack or heavy, you know, ice cream and chips every night.

[00:18:55] So I stopped buying the ice cream, first of all.

[00:18:59] How did that go over when you stopped buying the ice cream?

[00:19:02] You know, I brought things in to substitute it.

[00:19:07] Ah, you played it smart then.

[00:19:08] You know what I mean?

[00:19:08] Yeah.

[00:19:09] And this is the thing.

[00:19:10] You can have good food and you can have sweet food.

[00:19:13] I mean, I know, obviously, we're always looking at our insulin spikes and there's different things.

[00:19:18] But I do think, you know, using raw honey, I like to cook with local raw honey, maple syrup, you know, things that are natural.

[00:19:29] You know, I like to take recipes that I see and sort of clean them up.

[00:19:33] And so I've done things like that.

[00:19:35] I made him an apple crisp this past week.

[00:19:38] He loved it.

[00:19:39] I mean, it's got gluten-free organic oatmeal in it.

[00:19:43] It had, you know, some good seasoning, organic apples.

[00:19:46] It had almond flour.

[00:19:48] And then I made my own homemade whipped topping and it just had some monk fruit and you're just using a heavy cream.

[00:19:54] You know, a lot of the things, if you just take a little extra time to do it yourself at home where you're using your own ingredients,

[00:20:01] you're getting a really good, delicious meal or dessert.

[00:20:06] And that's what I did.

[00:20:07] I just started substituting different things like that.

[00:20:09] You know, I took out the chips that he was eating that was full of vegetable oil, seed oils in general.

[00:20:16] I wanted to get those out of his diet.

[00:20:18] And so the interesting thing was I didn't do it all at one time.

[00:20:21] You can't do that because then, you know, that's just not going to work.

[00:20:25] Yeah, no, you absolutely can't.

[00:20:26] You can't.

[00:20:26] But you slowly do it.

[00:20:28] Again, it's the building blocks, right?

[00:20:29] I just incorporated that into my pantry, but I slowly did that.

[00:20:33] And what happened was he started to notice that he was feeling good.

[00:20:40] That was a byproduct of obviously what we were doing.

[00:20:44] And the aha moment came for him.

[00:20:47] We'd been probably doing this maybe three, four months, something like that.

[00:20:51] He went out and he had a burger and fries and a soda.

[00:20:55] I was not with him.

[00:20:57] You can imagine.

[00:20:57] But, you know, he did that and he came home.

[00:21:00] And the next day he was like, oh, my goodness, my knees hurt so bad.

[00:21:08] And that was what he needed.

[00:21:10] He needed to be able to feel the difference, right?

[00:21:14] You got to feel the difference of how good you're feeling, but then get a taste of what you were feeling before.

[00:21:22] Because you can kind of quickly forget, right?

[00:21:24] I mean, sometimes it's a slow buildup.

[00:21:26] And when you're always living that way, you just assume that's the way it is.

[00:21:30] Or, you know, I find it kind of interesting.

[00:21:32] I think the opposite often happens with us where as you're aging, you think it's normal that your knee's starting to hurt.

[00:21:40] That you're having these aches and pains and not realizing, well, you're eating all of this processed food that's probably causing inflammation that likely is what's causing these aches and pains.

[00:21:52] I mean, you don't have to feel that way.

[00:21:54] So that was his aha moment.

[00:21:57] And then it's been so interesting.

[00:21:59] My older grandkids, I have a granddaughter who's six and I have a grandson who's four.

[00:22:04] Now, let me preface this by saying, look, do I take them out for ice cream from time to time?

[00:22:12] Absolutely.

[00:22:13] Absolutely.

[00:22:14] I do believe in balance.

[00:22:18] And I don't think anybody should just necessarily say I'm never doing whatever it might be.

[00:22:24] I think balance is really important.

[00:22:27] But that being said, we don't do that all of the time.

[00:22:31] And they know that when they're with me, we have really good food.

[00:22:37] My grandson the other day asked me for almonds when we were out.

[00:22:40] Like he knows I have what I call my Mimi bag.

[00:22:43] And it's a lunch bag that I take everywhere with me because I always like when I'm out and about to always have good snacks on hand, whether it's for me or for the grandkids or my husband.

[00:22:52] And so they know that Mimi's going to have food for them, but they also know that it's healthy.

[00:22:58] And they will often ask me, is this healthy?

[00:23:02] Is that healthy?

[00:23:04] Do you know what I mean?

[00:23:05] I'm trying to instill in them that they're having good food.

[00:23:08] It's food that they enjoy.

[00:23:10] But you try and do it in a way that's not going to cause them to think of other foods as bad, if that makes sense.

[00:23:18] But again, to just create sort of a healthy relationship with food.

[00:23:24] And it kind of expands their palates, to be honest with you.

[00:23:28] So, for example, they like pumpkin seeds.

[00:23:30] You know, they would never, and a millionaires probably have tried pumpkin seeds had this not been, again, a slow build with them where we were, you know, I get good fruit chews that are just made with like organic mangoes.

[00:23:42] And, you know, I have beef sticks that they like.

[00:23:46] You know, I just have these different things that they just really enjoy.

[00:23:49] And they're now willing to try more and more things because they're like, oh, well, that was good.

[00:23:54] And they like that it's healthy at this point.

[00:23:57] Yeah.

[00:23:58] And that kind of pulls on that thread that we were, we spoke about a few episodes ago, Derek, with the good and the bad food where it's, yeah, I like, I like that healthy connotation to it versus it's, it's good food, right?

[00:24:11] And, and it promotes health and living healthy and feeling healthy.

[00:24:16] I think that's the other piece.

[00:24:18] And when you're speaking to your husband's, you know, how he felt following, you know, the burger and soda the day before, I think a lot of people like physically, when they think of the McDonald's or they think of those foods, they think of it more as like a digestive.

[00:24:36] It's going to hurt their stomach or they're not necessarily like it's going to hurt my knee or it's going to inflame other joints.

[00:24:43] And I think that's the other thing is a lot of people don't, don't link those two together, the physical health with maybe their digestive health and how intertwined those things are.

[00:24:56] But I also think there's a disconnect that people don't understand of, I mean, it's the old adage, you are what you eat, right?

[00:25:05] And it's, it's, it's very much, you know, those, those things are very much connected.

[00:25:11] And I think there is a big disconnect in a lot of it's the, the education, like you were saying, like a lot of people just don't know.

[00:25:18] And this is, I've worked, I worked in a, in a setting previously that, that was, you see a lot where people don't specifically the physical pain.

[00:25:28] They don't associate those things together.

[00:25:31] And the other one is water.

[00:25:32] And that's another thing that we kind of hammer home.

[00:25:35] We've hammered on this podcast as well, but it's those two things are so massive to what you feel on a daily basis.

[00:25:44] That if you just take those two, those two parts of the equation and start to slowly tip away at them, aside from your, you know, whatever you're doing physically active and all those things, you're going to feel a major difference in how, you know, what your day to day, what you feel day to day.

[00:26:05] It's, it's incredible.

[00:26:06] It's, it's insane.

[00:26:08] And then you throw sleep in there.

[00:26:10] And if you're getting, you know, seven to eight hours, then, you know, that, that's huge right there.

[00:26:15] You're, you're 80% of the way there.

[00:26:17] If you can, if you can dial in the good food, actually it's probably even more than that.

[00:26:21] If you're moving, that's the last piece, but it's, um, it's, it's incredible.

[00:26:27] And it's tough though.

[00:26:28] People get set in their ways.

[00:26:29] And I mean, how quickly did the last three weeks go?

[00:26:32] If you think about it, you blink and they're gone.

[00:26:35] And so it's tough once you're, you're in the rhythm of life and everything else to, to stop and try to learn this stuff.

[00:26:42] Um, it, it, it's difficult, but usually it takes something happening.

[00:26:47] That's pretty big.

[00:26:49] That's going to, you know, wake you up or somebody close to you and then they kind of help you out along the way.

[00:26:55] Um, but it, yeah, it's, it takes a lot to get going there, but it's, it's definitely worth it in the long run.

[00:27:01] Um, I had started.

[00:27:04] And I think, and I was going to say really quick to piggyback off of that, you know, I think that's why, you know, when we talk about that, why.

[00:27:10] One big piece with that, and probably especially for women.

[00:27:14] Is for it to be deeper than I want to fit into a certain size.

[00:27:19] Right.

[00:27:20] Because that's, I think that's when, when we get into that, when, when, when we're looking at it from that aspect.

[00:27:25] That's where we are, you know, going, we're, we're, we're doing it and then we're stopping it.

[00:27:29] Well, that's because you get to that size and you're like, Oh, I'm done.

[00:27:32] And then it comes back.

[00:27:34] Yeah.

[00:27:34] And it's so superficial, you know, you know, for me at this point, there are days I'm sure, I'm sure this doesn't happen to you guys.

[00:27:41] But there are days where I do not want to go and work out.

[00:27:45] Oh.

[00:27:46] Right.

[00:27:46] Can you relate?

[00:27:47] You know.

[00:27:47] Yeah, 100%.

[00:27:48] So, and of course I'm joking because I know we all have those days.

[00:27:52] But what gets me, I always say in my basement because that's where my, my workout equipment is.

[00:27:57] What gets me down there is not how I'm going to look tomorrow.

[00:28:01] What gets me down there is I need to build muscle.

[00:28:06] I'm especially guys, because I am in my fifties now.

[00:28:09] You know, I know that I'm losing it.

[00:28:11] I got to, I have to work to keep it.

[00:28:13] And then obviously to, to build it.

[00:28:15] But that's, what's getting me down there is thinking, I don't want somebody having to help take me to the bathroom in 15 years.

[00:28:21] So it's gotta be something that's much, much deeper when you're, when you're seeking out that why for yourself.

[00:28:26] And when you, when you talk about that, I even noticed in Tim, I owe you a huge thank you for this too.

[00:28:34] My focus when going to the gym has shifted.

[00:28:37] You know, you want to get stronger and you know, this is probably more guys than, than, than women a lot of the time.

[00:28:44] But you want that bench press number to go up and all that.

[00:28:46] And none of that matters.

[00:28:48] Now I go every time.

[00:28:50] And I used to have bad Achilles tendonitis.

[00:28:53] And Tim helped me out with it, gave me some exercises.

[00:28:55] That's my first 15 minutes when I get to the gym is rolling out my feet, my calves, my Achilles, my like getting my legs.

[00:29:03] I've been doing it.

[00:29:04] I might've missed two days in the last four months that I've been doing it.

[00:29:10] I can go play basketball now and it doesn't hurt.

[00:29:12] Like I, I can do, I actually rolled my ankle because I was moving much more quickly than my body was used to moving and nothing else had built.

[00:29:21] Like the ankles weren't ready for it.

[00:29:23] And I felt great.

[00:29:24] So then I learned, you know, I got to, I got to ease up and build everything else.

[00:29:28] But now my why is shifted from, I have to lift the most weight to, all right, I know I need to get everything.

[00:29:36] I got to get my whole body there.

[00:29:38] I got to stretch out.

[00:29:39] I've got to work on mobility.

[00:29:41] I've got to work on flexibility.

[00:29:42] I know I want to keep my endurance up.

[00:29:44] So it's, it's very goal oriented as opposed to, I need to go to the gym to work out.

[00:29:50] And that's where that ends.

[00:29:52] And it comes back to what Sarah said about balance and it's, it's balance in everything that you're doing.

[00:29:57] And it's, it's not being one sided or, uh, or, or, or, you know, too heavy in one direction or the other.

[00:30:06] It's, it's really just trying to find that, that symmetry.

[00:30:09] And I think that's in your diet and that's kind of in everything that you're doing.

[00:30:13] And, you know, too much of a good thing could be bad as well too.

[00:30:17] So that's where it's, it's, it really is looking for the balance of all those things that you need.

[00:30:24] And, and the, the mobility is a thing that, again, that's like the, that's like a lot of things that we're talking about is, is people don't focus on that as much.

[00:30:36] They want to focus on the exercising or, or the lifting, the running, the cardio, all those things.

[00:30:42] But the mobility, the recovery aspect of those, that is, is just as, if not more important sometimes, especially depending on if you're overtraining or where you are in training cycle and all those things.

[00:30:55] And it's, uh, you know, it's just another piece of the, piece of the puzzle that, um, I think it needs to, it needs to be focused on just as much.

[00:31:04] And, um, but again, to, to loop all the, the healthy eating all back in it, they all affect each other too.

[00:31:11] So it's, it's, it's really understanding that, you know, with some, you know, you clean up your diet a little bit, you drink a little bit more water.

[00:31:21] And you start to focus on some of the other smaller pieces and the foundational building blocks.

[00:31:27] And it's going to make a big difference.

[00:31:30] It's, uh, it's water, water dripping over a rock, right?

[00:31:33] It's, it's, it's gonna, it's gonna change it over time, you know, and that's, that's really the most important part.

[00:31:39] One thing I started up and I wanted to, I wanted to tell you guys when I say I just started like Monday is when I started this.

[00:31:45] Cause I, I'd be good.

[00:31:47] And then you kind of start sliding and like, I didn't have a way that I like to keep myself accountable.

[00:31:53] So I started tracking my food again and everything, but I made a Google form that has like seven things with six or seven things on it.

[00:32:02] Then the first one's like, did you track your food?

[00:32:04] Did you hit your protein?

[00:32:05] Did you move 10,000 steps?

[00:32:07] I think it's, um, did you work out, workout intensity?

[00:32:11] And there might be another thing on there, but I'll open up the Google form.

[00:32:15] It's rated one through five and I just hit the buttons and then I go to bed and now I'm going to have, you know, uh, I'm going to be able to look at, uh, you know, over the next month, how am I doing?

[00:32:26] What things am I not hitting?

[00:32:28] And it also keeps me a little bit accountable too.

[00:32:31] Cause you know, I'm like crap.

[00:32:32] I've gotten 9,500 steps.

[00:32:35] I said I have to get 10,000.

[00:32:37] So I'm just going to walk in circle for 500 steps to get it.

[00:32:41] But it's just, it's keeping it in the forefront of my mind that, all right, this is important.

[00:32:46] These are the things that I've decided right now.

[00:32:49] And it's going to change over time because you know, everything evolves and you find out what else you need to focus on.

[00:32:56] But, um, Tim, I think we have to make that into an app too, cause it would be a lot easier than the Google form.

[00:33:01] So I looked it up and there's no coding app building.

[00:33:04] So we'll, we'll, we'll throw that out there too for people.

[00:33:08] Now, I, I do think one thing that, uh, I think it's kind of important maybe to mention at this point, cause you, you kind of, you listed off all those things that you're doing.

[00:33:17] You know, I think it's really important for people to realize again, we're talking about building blocks.

[00:33:21] You didn't, I would assume you didn't come out of the gate and this is what you're doing.

[00:33:26] You're knocking all of these things out of the park.

[00:33:28] You're, you're doing the 10,000 steps.

[00:33:30] You know, I think so often people get so overwhelmed when they're hearing, oh, okay.

[00:33:36] I have to not only cook at home and eat this way.

[00:33:40] And, you know, I, I have to do the steps and I have to wait train and I have to, oh, all the things I have to get the water.

[00:33:46] I need to, I mean, let's not even talk about circadian rhythm.

[00:33:48] I have to get out to the sun and I have to, you know, and, and I have to sleep seven to eight hours.

[00:33:52] You know, there's always a litany of things that, that we are talking about.

[00:33:57] Yeah. And, and yes, all of these things really do work together.

[00:34:01] And so often when it comes to, and, and oftentimes when I am working with clients, we are, we are targeting fat loss.

[00:34:08] That's what they're wanting to do.

[00:34:09] So, and, and so often you might, especially as a woman, not be able to lose the fat that you're wanting to lose it.

[00:34:16] These other things are not dialed in stress, sleep, you know, all of those things.

[00:34:20] But I think it's always important sometimes for us just to remind people, just start somewhere, you know, start somewhere, maybe cut sugar out.

[00:34:31] Maybe, you know, start there and then maybe instead of parking in that, that spot as close to the store as you can get, maybe, maybe tomorrow you're going to go to the other end of that.

[00:34:41] You know, just start in, in these areas and then just build from there because it takes time.

[00:34:48] And I, and I don't know about you guys, I still am constantly a working progress.

[00:34:54] Oh, a hundred percent.

[00:34:55] I feel like you get, you get some of these things down and now I'm like, now they're telling us that we should be jumping.

[00:34:59] You know, the, the little, um, little trampolines there, there's a, there's a name, right?

[00:35:05] That, that, and they're like, Oh, we should be doing that.

[00:35:07] And part of me, sometimes my brain goes, I cannot add another thing to what I am supposed to be doing.

[00:35:13] Right.

[00:35:14] But, but, but at the same time it's figuring out what is going to work with your lifestyle and then building those blocks, uh, until you start making some of those goals.

[00:35:23] And you don't have to do it all every day.

[00:35:25] And I think that's the other piece to it, right?

[00:35:28] Is everybody's like, I got to fit all of this into my 24 hour period.

[00:35:32] And it's not even 24 hours because if you're getting a proper night's sleep, it's really only 16 hours.

[00:35:36] Right.

[00:35:36] And then it's, and, and, and I think it's really just trying to, and that's where the, you know, talking about the, the Google doc that you're talking about, Derek.

[00:35:45] Well, maybe, maybe one day you only hit four out of the five or you only hit three out of the five.

[00:35:51] And then it's, well, you start to see that pattern over the, over the course of a month.

[00:35:56] And, and, and again, I'm not going to, I'm not going to use this as a, uh, we're not getting sponsored by any means, but I just started using the whoop about six to eight weeks ago.

[00:36:07] And I finally got, um, my, my report, my monthly report back in the last couple of days for the month of November.

[00:36:16] And I'm going through and I'm looking at kind of, and it's not, and that goes way deeper than, cause you can in, in that app, just to kind of give a little bit of an insight.

[00:36:25] You can journal those things that were, you can, you can kind of customize the journal entries that you want to put in similar to what we're talking about, the Google doc.

[00:36:35] But then you can also look at your heart rate and you can look at your sleep and you can look at your respiratory rate and it's, and you can see the difference over the, you know, the past 30 days.

[00:36:46] And this is something for me, I'm kind of getting back into my fitness journey.

[00:36:52] I was away from it for four to five months and then try, and I use this as something to kind of kickstart me and use, you be a little bit more disciplined, be a little bit more self-accountable.

[00:37:03] You've been dialed in lately too.

[00:37:05] Well, and that's a, you know, that's a little bit for, for other reasons career wise, but, um, but at the same time, it's, it, it's motivating.

[00:37:14] And it, it also is one feed the other.

[00:37:18] And I think that's the big piece is it is, I have been more motivated for a reason, but at the same time, it's, it, the wound also helps to kind of keep me accountable and then gives me data that I can look at.

[00:37:34] And, and that kind of makes me a little bit more motivated and it all kind of leads into each other.

[00:37:39] And then it's like, all right, what I'm eating, you know, in my, my problems always been, it, it's not necessarily that I eat, you know, I don't eat clean.

[00:37:50] It's like a portion control kind of thing where I can overeat a little bit and I can eat too much or, um, that's the kind of stuff for me where I know I need to try to dial in.

[00:38:01] All right, well now the next step would be maybe weighing out my portions or, you know, trying to, trying to try actually, actually keep a food journal, which I haven't done in a long time.

[00:38:12] And, and these are all things that over time, it, it, it's just picking away at, all right, I'd get a little bit better every week at, at dialing it in.

[00:38:21] And that's not just nutrition.

[00:38:23] That's my routine.

[00:38:24] And, you know, my, my ritual as, uh, as Jeff said a few episodes ago, so that's where it's, it's, it's really just trying to, trying to hone that in and, and really find what, what makes me feel the best and, and both physically and mentally and, and,

[00:38:42] and recently it's, it's really the, I find what I don't physically exert myself in a day.

[00:38:49] I don't feel right.

[00:38:52] You know, it's not that I feel bad.

[00:38:54] It's just, I don't feel, feel right.

[00:38:56] You know what I mean?

[00:38:56] And I think that's a big thing for, um, me personally that I've, I've really started to kind of, you know, I, and when I was at my, my, my fittest and, you know, it was probably somewhere around college or grad school where I was the most active.

[00:39:11] And doing the most, but I also had the most fruit time.

[00:39:14] I didn't have a family.

[00:39:15] I didn't have a full-time work responsibility where it was, um, it wasn't built into what I was doing in, in the day to day where now it's like, I, I don't, I can't work out in the middle of the day.

[00:39:29] Like it used to be, or, or, you know, it wasn't something that I could do with my job.

[00:39:32] And, and now it's just trying to carve out that time and, and then also be a, be a husband and a father and a, a friend.

[00:39:41] And, and it's, I think that's the hardest part for people is like, you don't really realize that it's, it's not, it's not, they, they, they don't all have to exist at the same exact time.

[00:39:51] And you don't have to get it all into one day.

[00:39:53] I think that's the biggest thing for people.

[00:39:56] And if you see it online all the time, you see people posting memes about like, uh, it's exactly what you just said.

[00:40:02] Like it, it's, um, you don't feel like you have to do it all at once or another thing that I need to be doing.

[00:40:08] You know what I mean?

[00:40:09] And it's like, that's, I think that's where people get hung up is, is it's, it's not all, it all doesn't happen to have to happen in a day or even a week, you know?

[00:40:18] And it's just being consistent over the course of the time.

[00:40:22] Like you said, Sarah, it's not a, like, this is a lifestyle.

[00:40:27] So you don't have to fix it this week, Tim.

[00:40:30] Yeah, you're right.

[00:40:30] You don't have to fix it this year, you know, but you just have to start heading in the right direction.

[00:40:36] So pick one or two things, work on that for a month, then add a small, another thing.

[00:40:41] And just realize that the end goal is, uh, like you said, Sarah, you don't want to be in a home and have people have to take care of you.

[00:40:48] Um, my mother told me years ago, she's like, if I get to that point, just wheel the wheelchair into the ocean.

[00:40:54] Like I don't want it.

[00:40:55] So, um, that's the plan.

[00:40:58] And, you know, we see plenty of people as they're older and it shows.

[00:41:04] And then there are others who are still active as can be playing.

[00:41:08] So there's a guy who's 75 years old playing basketball with us every week.

[00:41:13] And he's not as fast as the 20 year olds, but he can still hit a shot and he's getting up and down the court with people 50 years younger than him.

[00:41:20] Um, that, that's, that's what I want to do.

[00:41:22] That's what I want to make sure I'm doing.

[00:41:24] I have my kids and my grandkids out there kicking my butt.

[00:41:26] That would be ideal for me.

[00:41:28] Yeah, absolutely.

[00:41:29] And, you know, I think, um, you look around today.

[00:41:32] I don't, I, I don't know how it is where you are.

[00:41:35] I'm in Virginia, but, you know, I look around and the majority of people that I see, um, older have canes, walkers are in wheelchairs.

[00:41:45] Um, when you go to the airport today, um, I was just traveling about a year ago and I was really amazed at how many wheelchairs I was seeing.

[00:41:56] I wasn't seeing that when I was traveling as a teenager.

[00:41:59] You see one or two, maybe, you know what I mean?

[00:42:01] It's, it's, it's, it's again, I think it's, it's become almost like, that's just, that's just what's going to happen.

[00:42:07] Um, but, but it certainly doesn't, it doesn't have to be that way, but it is a little bit.

[00:42:12] It, it should stop us in our tracks, right?

[00:42:15] I think when we look around and we see that, that should be something that's alarming and we say, that is not okay.

[00:42:20] And there's a better way.

[00:42:22] Um, I did want to mention real quickly though, you know, when we're talking about these building blocks and different things, you know, we've got the first of the year right around the corner.

[00:42:30] And so many people will make their new year's resolutions.

[00:42:33] And one of the things that I started telling my clients last year was, I want you to not look at, I'm making a new year's resolution for today.

[00:42:41] I want you to look at where do you want to be December of 2025?

[00:42:48] Figure that out.

[00:42:49] What is that?

[00:42:50] Because, you know, when we, when we look at something and we're looking at this, what, what I, what I think I want to do in eight weeks or maybe 10 weeks.

[00:42:59] Oftentimes it's not realistic.

[00:43:01] It really isn't.

[00:43:02] You know, when people are trying to, to lose fat as an example, and which is what a lot of people are wanting to do when January 1st comes.

[00:43:10] It's healthy to lose one pound a week.

[00:43:13] People don't want to hear that because they want a fast solution.

[00:43:16] Um, you know, so I think same thing you think if I'm going to start working out and I'm going to be strength training, well, I want to make sure in eight weeks that I can see some, some muscle popping out.

[00:43:25] Well, that's not necessarily realistic.

[00:43:27] Look at the, the longterm.

[00:43:29] Let's look at, you know, first of all, think how quickly 2024 went by.

[00:43:34] That's what I always try to talk to my clients about, right?

[00:43:36] As, as we're at this age, we all know we blanked in 2024 past.

[00:43:40] So when you hit January, 2025, you have to know that December is right around the corner, even though it's a year.

[00:43:47] So figure out what you want to do, where do you want to be?

[00:43:50] And then each month add something to your goal.

[00:43:55] That's going to get you closer to that resolution that you have for the end of the year.

[00:44:00] And that's how you can kind of just slowly build, um, and have something that's realistic, uh, and something that's truly attainable.

[00:44:07] Yeah.

[00:44:08] Yeah.

[00:44:08] But in even one pound a week after a year, that's over 50 pounds you've lost.

[00:44:12] Like you tell somebody you can lose 50 pounds in a year or this time next year, you're going to be 50 pounds lighter.

[00:44:19] They, they would take that every time if that was, you know, a goal of theirs.

[00:44:22] Well, and, and the biggest thing is 50 pounds of fat.

[00:44:26] And I think the problem with that is people chase the scale and it's like, you could lose five pounds in, in a workout just in water weight.

[00:44:34] And it's, it's where you're, it's, it's what we've talked about before is like, not just chasing the scale, chase the measurements, chase the mirror.

[00:44:43] That's what you should be chasing.

[00:44:45] And it's chase how you feel.

[00:44:48] That's that, that, that is the key to all of it, especially with a lot of the times with the fat loss.

[00:44:52] Like, yes, some of it is an aesthetic, but most of it's going to be how you feel.

[00:44:56] And, and that's where I think if you throw a 25 pound weight vest on somebody and say, walk around, they're going to, they're going to walk up and down these stairs with that, with that 25 pound weight vest on.

[00:45:09] And tell me how much harder it feels than it does when you don't have it on.

[00:45:12] And I think that really, that might hammer it home for people where it's, it really is, it makes a significant difference with how you're breathing on, on the wear and tear on your joints.

[00:45:26] And as somebody that's a bigger guy, like I've been a bigger guy most of my life, it makes a big difference and it makes a difference in how you feel.

[00:45:34] And, and it really does, it, I think that's with some of that stuff.

[00:45:39] It's not to go down a little bit of a wormhole on the weight loss, but that's a, that's a big thing is, is that's kind of a loaded term too.

[00:45:47] Like it's, it's, it's, yes, it's mostly fat, but at the same time, like you're gonna, if you're exercising, you're gonna, you want to, you want to keep the lean mass and you want to lose the, the fatty mass.

[00:45:59] You know, you want to keep that, and that's where you're seeing things like the, the, the fad, the, the fad dieting stuff or the, the semi-glutide type of stuff where you're losing a lot of the, the lean mass, not necessarily the fat mass.

[00:46:14] And that's where it's like, it can also be detrimental in, in, in what you're, what you're looking for or, you know, not exactly what you're looking for either.

[00:46:23] So I think being, being educated on those things is also important too.

[00:46:29] And I'm not saying that those things are, are necessarily, you know, they don't have their place, but I think it's, it's not, it's also not a fix all or, you know, everybody wants the magic pill, but I don't think that's, that's also the, necessarily the answer for everybody either.

[00:46:44] Yeah.

[00:46:45] Yeah.

[00:46:45] It's not a long-term solution.

[00:46:46] If, if your habits and your lifestyle are what getting you to that point, the second you stop those, that's going to be in trouble.

[00:46:53] And like you said, losing the number can't be the, the ideal.

[00:46:58] You can't lose, if you're losing more than a pound or two a week, it's not all body fat.

[00:47:05] You're losing muscle, you're losing other things.

[00:47:07] So if you're really ramping it up and you're psyched, you lost 30 pounds in a month, like your body fat percentage probably didn't go down at all.

[00:47:15] It might've even gone up if you lost a ton of, of muscle mass.

[00:47:19] So you got to be patient.

[00:47:21] You got to do it the right way so that just the fats, you're, you might lose a little bit of muscle too, but like, like you said, Sarah, you hit the basement, you lift the weights, you eat your protein to make sure that you're keeping on as much as you can.

[00:47:33] Um, and I think it's tough too.

[00:47:36] I, I saw, I, I was, uh, I saw something today too, that, you know, everybody sees the social media pictures, people with the six packs and everybody wants that.

[00:47:45] And, and I don't know if this is true, but what they were saying is there are more millionaires in the world than people with six packs.

[00:47:51] So it's easier to become a millionaire than, than to be at that 8% body fat for a guy or 15 for a girl.

[00:47:59] Um, and then that's not super sustainable either, maybe 8%, but if you're down to five or six, there's no way you can sustain that longterm.

[00:48:09] So it's just understanding what health actually is.

[00:48:13] It's, it's not, uh, getting on stage unless you're, you're competing.

[00:48:17] Um, nobody cares what you look like.

[00:48:21] You know, we're all wearing clothes and stuff.

[00:48:23] Like it's how you feel, it's how you act.

[00:48:26] Um, so that, that in the end is just do it the right way.

[00:48:30] Take your time and, and you're changing your lifestyle.

[00:48:34] I love that you pointed that out because I don't, I don't think enough people do point that out.

[00:48:39] Uh, and that's, that's it.

[00:48:40] And I have never actually heard it in that way about the, the millionaire, um, analogy.

[00:48:45] But, you know, I think I can only speak for, for a woman because obviously I'm a woman.

[00:48:51] Um, but you know, it is, it's so hard for us to sometimes get out of our own way of, of striving for perfection.

[00:48:58] And that's a big, a big thing.

[00:49:00] And I think it, it goes, Tim, to, you know, what you're saying when we're talking about, you know, our goals and, and it's not all about the number on the scale.

[00:49:08] I'm a complete believer in any toss to scale.

[00:49:11] It's not about that at all.

[00:49:12] It's because, because you're right, we're going to be losing inches of different things, but just all of that to say, you know, we, as women tend to have this idea of perfection.

[00:49:22] And, and of course we are inundated on social media on like, as, again, as you mentioned on what health looks like and that you do have to have sculpted arms and everything has to be perfect.

[00:49:34] And, you know, it's like anything, if, if you think that that is what that is, is equating to, and you're not meeting it, then it kind of, sometimes you might feel like, well, I'm just going to throw my, my hands up.

[00:49:44] And I'm not going to do this without again, going, you know what, I am building muscle.

[00:49:49] I may not look like somebody who's going to be on the sports illustrated cover, but I'm building muscle.

[00:49:55] I am picking my grandkids up and I am hauling them all over and they don't feel near as heavy now as what they did when they were two.

[00:50:03] And obviously they have gained weight and I've gotten stronger, right?

[00:50:07] That's, that's where you have to kind of go there.

[00:50:10] There's a way for us to, to, to really know the strength that we're building and that muscle that we're building.

[00:50:16] When I can get up and down easily off of a floor again.

[00:50:20] Yeah.

[00:50:20] I might not have fully sculpted legs.

[00:50:22] Like maybe I would have hoped that and wanted, but they are getting, they're getting muscle in there and they're working.

[00:50:28] So I love that you pointed that out.

[00:50:30] Yeah.

[00:50:30] I just, I was looking it up while you're talking 8.8% of Americans are millionaires and about 2% have six packs.

[00:50:38] Um, which that seems like an incredibly high number of millionaires out there.

[00:50:43] I don't know where they're all, where they all are, but yeah, that, um, so I don't know how accurate that's what Forbes was saying, I guess.

[00:50:52] I, uh, I had a supervisor who used to, and this was mostly in the, the, the sports rehab world.

[00:51:00] But he used to say all the time, progress, not perfection.

[00:51:04] And I think that's just a, that's a great, you know, it's a great type of mentality, especially in the day to day, 1% better every day.

[00:51:13] Kind of, you know, and that goes toward everything.

[00:51:16] And if you take that mentality to, to a day-to-day lifestyle, it's, you're going to see change over time and you're going to see a positive impact.

[00:51:24] And, uh, you know, and, and yeah, we are chasing perfection, but at the same time, it's, you know, it's the, the, uh, the Vince Lombardi.

[00:51:33] If we chase perfection, we'll, we could catch that excellence, right?

[00:51:37] So that's, that's where you want to try to, uh, you want to try to strive for that, but it's not necessarily the end goal.

[00:51:45] I think that's, you know, just try to, just try to be a little better every day.

[00:51:50] Well, thank you so much, Sarah.

[00:51:51] I can't believe we've already been talking for over 50 minutes that, uh, that went by very quickly.

[00:51:57] So thank you so much for coming.

[00:51:59] How can people get in touch with you?

[00:52:00] What's the best way?

[00:52:02] Yeah, I am on, I'm on Instagram and Facebook.

[00:52:05] It's just Sarah with an H.

[00:52:07] So S-A-R-A-H dot K dot Bradley, B-R-A-D-L-E-Y.

[00:52:13] And then I do have a website and it's Sarah B, just the letter B dot wellness dot net.

[00:52:21] I will put all of those in the show notes so people can easily get in touch with you.

[00:52:26] Um, but thank you.

[00:52:28] I really appreciate you taking, taking, uh, the time to talk to us today.

[00:52:32] I know it's, it's a crazy time of year, so schedules get a little busy, uh, right now.

[00:52:38] So thank you.

[00:52:39] Thank you for everyone listening.

[00:52:41] Um, any other parting words from, from either of you?

[00:52:46] Well, I just want to say thank you so much for having me.

[00:52:48] I enjoyed, um, our time and our conversation.

[00:52:52] Yeah, this was great.

[00:52:53] Thank you so much.

[00:52:54] This was, this was an awesome conversation.

[00:52:57] All right.

[00:52:58] Thank you everybody.

[00:52:59] Again, hop over to YouTube.

[00:53:00] If you want to see the video of the whole thing, uh, you can hop over to the website, healthmovement.us

[00:53:06] to see all of our old episodes, uh, and have a healthy and wonderful holiday season, everybody.

[00:53:13] Yeah.

[00:53:13] Yeah.

[00:53:13] Thank you.