Kylie Fagnano is Integrative and Functional Registered Dietitian. She credentialed with the Integrative and Functional Nutrition Academy and earned my Masters degree in Nutrition from Marywood University and specializes in gut health, autoimmune diseases and inflammatory conditions.
Her goal is to help folks identify the root cause of the physical and emotional symptoms they come in with.
Learn more about Kylie by visiting stratanutrition.com
IG: getyourguthealth
FB: Strata Nutrition
Thank you so much for tuning in!
If you are looking for solutions that will allow you to break free from negative thought patterns, worrying, and the uncomfortable symptoms that are caused by anxiety check out Jennifer's website at www.jenniferbronsnick.com or join the Anxiety-Proof Her Facebook Community HERE: https://www.facebook.com/groups/anxietyproofher
Kylie Fagnano is Integrative and Functional Registered Dietitian. She credentialed with the Integrative and Functional Nutrition Academy and earned my Masters degree in Nutrition from Marywood University and specializes in gut health, autoimmune diseases and inflammatory conditions.
Her goal is to help folks identify the root cause of the physical and emotional symptoms they come in with.
Learn more about Kylie by visiting stratanutrition.com
IG: getyourguthealth
FB: Strata Nutrition
Thank you so much for tuning in!
If you are looking for solutions that will allow you to break free from negative thought patterns, worrying, and the uncomfortable symptoms that are caused by anxiety check out Jennifer's website at www.jenniferbronsnick.com or join the Anxiety-Proof Her Facebook Community HERE: https://www.facebook.com/groups/anxietyproofher
Welcome to the anxiety proof her Podcast, where amazing women come for education, inspiration and hope around healing from anxiety. Each month, you're going to hear from other women who took control of their mental health by using outside the box holistic strategies to cope with their anxiety and to ultimately thrive. You will also learn from experts in the health and wellness industry, about the tools they use every day to help their patients reclaim their well being. We hope this information allows you to see that there are many different paths to healing. I'm your host, Jennifer Bronsnick, and I'm a licensed clinical social worker, and anxiety treatment professional. I help women and teen girls who struggle with anxiety, self doubt, and perfectionism to tap into their innate resilience, get to the root of their fears, and implement custom healing strategies so that they can experience peace of mind, more self confidence and be liberated from the suffering that living with anxiety causes. I have lived with anxiety my whole life, and know how hard it can be. I also know that there is hope, and it's 100% treatable with the right information and support. Thank you so much for showing up for yourself and taking the first step to reclaiming your well being and resilience. Welcome to the anxiety prove her podcast. Welcome, welcome, welcome. I'm so happy that you're here and listening and present for the show today. As always, let's get centered. Let's get grounded. So take a moment to bring your attention to the area of your heart. And imagine that your breath is going in and out through your heart center. And with every breath in, bringing in renewing, joyful, peaceful energy. And with every exhale, letting go of any feelings that no longer serve you. And just staying in one of those renewing feeling states for a few moments to really get them into every single one of yourselves. And now that you feel full of these positive feelings take a moment now to radiate them out to the people in your home, your community planet sending all of those feelings of love and care and appreciation and then bring them all right back to you. So that you get to receive this gift to know when you're ready coming back into the moment but staying with those feelings holding on to those feeling states throughout the rest of your day. So I am so excited to welcome my guest and I'm going to murder her last name that I'm going to try because I've murder everybody's name on this podcast. So it's sort of like a rite of passage at this point. So Kylie big knew that was in the mail I get Sanjana ism. Yeah, ya know, fun, ya know? I lived in Italy for three months, so like I should know. So Kylie is an integrative and functional Registered Dietitian. She earned her credentials from the integrative and functional trician Academy at her master's degree in nutrition from marywood University. She specializes in gut health autoimmune diseases, inflammatory conditions. has a private practice called strata nutrition, which is named for the many, many layers that are involved in anyone's health and nutrition. And I invited Kylie to come on because in the last couple of weeks, I've had a lot of people reaching out to me saying, like, Okay, I need some help with my gut, like, I'm really struggling. And so, you know, while I usually, you know, have my guests like, talk about their story with anxiety, I really wanted this episode to focus on, you know, what is happening, you know, what's happening with our guts, because there's obviously something going on. And I'm, you know, and I'm sure you can tell us, you know, how our stress levels are impacting that. So welcome, welcome. Thank you. Thank you for being here. So much. I feel like everybody who has a guest on their podcast should start them that way. So much more enjoyable beginning process. I'm so glad I'm so glad. So, did I leave anything out? Is there anything that we should know about your training and mindset when it comes to nutrition and gut health? No, I think you nailed it. The question that I that I tend to get when people are kind of starting the searching process is are you a registered dietician, they want to know that that's really true. And it's not just some person calling themselves a nutritionist, not the sum of those people don't know what they're talking about. But sometimes it's an important clarification. And they want to know that I am a dietician that does specifically gut health related testing, and work with folks because just like any profession, you know, different doctors specialize in different areas, it can't all be a heart surgeon can all be a gastroenterologist, the same is true for dieticians. So not everybody can do. You know, eating disorders, not everybody can do diabetes, not everybody does gut health. And so if you are in this place of charting to begin your search, though, there may be two things that you want to make sure that are sort of the starting point. So that you know, you know, like, let me kind of cut off the fringe, and then start your search a little bit more narrow. I am going to ask you a personal question. How did you decide that that was going to be your path? You know, why didn't you choose? I used to work in the hospital and they had, you know, dieticians that work with our dialysis patients and kidney disease. So why did you choose the gut over some other specialization? Yeah, it's a really interesting question. I used to do clinical work as well, I worked in the hospital. And the thing for me was that there, there was an inherent lack of the ability to think outside the box, there was not the ability to be able to be intuitive about your approach. Because when you're working within a system, there are guidelines, and there are boxes that must be checked to make sure that everything is sort of aboveboard, and I understand that. But it doesn't always yield the best results, because it's not able to be so personalized in the personalization, behind nutrition, as anybody who's listening knows, is half the battle. It is the beauty of nutrition. It's the curse of nutrition is why everything feels so overwhelming. It's why people feel like we can't get a straightforward answer, because what's true for 90% of people might not be true for you. And that's just as real as it is for the other 90%. And so when we're talking about gut health, it is so individualized. It is there's there's so much room to take what this person in front of you is working with, what their experiences were leading up to this and what their actual current life looks like. And be able to pick apart all of the little things that you want to be able to come in and make adjustments to take out add in. And what ends up happening when you're dealing with a gut or inflammation in general, is that it doesn't stay localized. I'm not just dealing with diabetes, I'm not just dealing with weight loss. I'm not just dealing with kidney disease. What you do in the gut has these profound trickling out effect that end up changing a whole person a whole life changes the life I've had people come off of medications. I've had people you know, leave doctors that, you know, they weren't feeling like we were getting a ton of progress was you know, and I've mostly had people say oh god, it's so nice to be able to Eat, and not feel like garbage. Because guess what you can't choose not to eat, right. And if you if you don't feel good when you drink, you can choose not to drink, you can't not eat, right, if you don't feel good when you do a CrossFit class, you can choose a different type of exercise. Or you can take a break for a while, you can't take a break from eating, you always have to. And so when there's this consistent and persistent pain and discomfort that comes along with that, it starts to feel hopeless, very, very quickly. So can you talk a little bit more about some of the symptoms that might lead someone to finding you? Absolutely. So some of them are, are really obvious. Every time I eat, I get bloated. Every time I eat, I look like I'm four months pregnant. I wake up looking four months pregnant before I've eaten anything. I have acid reflux or heartburn. I have my actually migraines and headaches are a huge one by that. Yep, that I see a huge one, joint pain, brain fog, and anxiety, depression. Actual abdominal tenderness or pain, some people are so in tune with what's going on in their bodies that they can physically pinpoint. It's this corner, and this corner. And that's where I feel the pain, they can feel things either moving through or not moving through, right? Sometimes people come in with that feeling of I take two bites of food and I'm immediately full. And if I continue my meal, I feel like I've just eaten Thanksgiving dinner, you know, and it's really uncomfortable. Those are the top things that bloating is such a huge underlying complaint. Okay, and so with those, and obviously, it's different for everybody. But are there like most common root causes? that you're seeing? Yes. This Okay, that could be a complicated answer. And there could be a say for it. So. So the more straightforward answer is, yes, there's always a food component. And why is that? Because what goes through the gut, your food. So it's often either and most of the time, it's a combination of these things, what is going through there that needs to be removed, and what is not going through, that needs to be a part of the routine. And so for some of the nuances come when each individual person, you're looking at this, and you're saying, okay, for you, it's really about the food, we really need to come in here, we need to, we need to change a lot of things here for you, we need to make this something that is going to take these inflammatory items out, bring in lots of good fiber. But if that is a person who can tolerate those things, then they can see a lot of change. But on the flip side, I have a lot of people who it can't really even be about the food because the structure of the gut is so impaired, what's happening in the gut is that they're starting so far behind the eight ball, so to speak, that we can't even really get to the food because no matter what they do or don't eat, their symptoms are the same. And that is usually those are usually people who come in with bacterial overgrowth, or a total lack of appropriate bacteria. These are people who might have a parasite, they might have candida overgrowth, they might have serious digestion abilities. And so that's the CETA, you're seeing where some of the nuances come in. Those are the people where that is the root cause the food is a symptom. The food is a symptom for those people, the root cause is a bit deeper. And that takes some time, it takes some time to identify it take some time to deal with it. And to allow, you know, people don't end up in these positions overnight. It's normally the better half of a decade, you know, by the time they come in and finally decide to this is what they want to try. And so, so yeah, the commonalities do tend to be definitely food. I mean, inflammation, undoubtedly, is a huge piece of things. But there are a lot of people that come in and they just have we've got to do some sort of killing off or some sort of building up and a lot of times a lot of repair. So can you talk about how those things those issues are going to impact someone and their mental health specifically anxiety you know, how is the gut you know, impacting your fight or flight response. Absolutely. All right. So there are, there are a couple of sort of like on ramps for this. So And the important thing is that it's a cycle. So they eat feed each other. So the more inflamed you are, the more that you're feeding this fight or flight response, the more inflamed he becomes, and, and so it just continues. And so there's a food component, right. So this is really obvious, very straightforward stuff, very high sugar diets, or even high high carbohydrate diets. Even if those carbohydrates are fruits and whole grains, there are some people that have a threshold, where they just feel better, when they have less of that there's nothing wrong with carbs, I want to make that very clear. That's not the message. But just that there, there is a threshold for some people. And once it's crossed, it does trigger that response. And so what happens? So interesting, this is this is a simplified version of the science behind this, when we eat a lot of sugar, something that has a lot of carbohydrates that comes into the bloodstream, and your body recognizes, oh, my god, there's so much we have to pull it out right away. So the reaction matches what happens. And so insulin comes in, it pulls all of that sugar into your cells right away, almost so quickly, so that your brain doesn't necessarily have time to realize that it has been fed. And so even though you physically feel full, your brain is telling you, I'm so hungry, do you ever, you know that feeling sometimes we have a really big pasta dinner with nothing else, it's just like pasta, and delicious homemade sauce, and you feel really full and then a half an hour later, and you're like, I'm starving, but my stomach is so full. This is the sort of thing that we're talking about. And so now your brain says, I'm starving, I'm starving, I'm starving, and it goes into the starvation or storage mode. So rather than allowing things to be burned off and utilized in an energy, it tells your body intentionally door this energy, because we are in fight or flight mode, which means that a tiger is attacking us and we need energy to tap into that we can run to safety, take energy away from digestion, that does not matter. It's not like, it's not like saying we don't care. And then now we have this cycle where people are. Okay, so now your brain is saying you're hungry. So what do you think it's going to tell you, you're hungry for something that will break down very quickly, which is what carbohydrates. And so the cycle continues. And so this is this is, I mean, we've hardly even gotten into the guts side of things. But just that in itself is is you can see how it feeds the inflammation. And it feeds the fight or flight, which feeds this feeling of anxiety. And then that can lead to depression, etc. And so, right, there's a starting point, that's one cycle that people need to be able to put something into to stop it and break it up. That's just one side. Now, when you're talking about food, you've got the more nuanced detailed pieces, what foods are causing inflammation for me, for you for this person. So that person and these foods are different across the board, there are some that I see that are pretty common, you're not going to be surprised dairy cows milk, specifically, pretty common week, pretty common corn, pretty common. Probably the most common one that I see is soy. It's because people will play around with doing dairy free or gluten free, but we don't normally venture into soy free and some version of soy is in everything. And it's in a lot of things. And so then you have those things. And then you've got things like carrots, for some people, those are very inflammatory. You know, these are all things need to put a little moment of light in here. These are not death sentences. These are not things that you have to never ever eat again, it's just information, it's information, you know, and then you can decide, how do I want to implement this information? Now I know this is a food that's causing inflammation, what do I want to do with it? And that is different for every single person. You know, some people can be in a place where they can go very extreme and very hardcore, and get very quick results. And a lot of people are not their life circumstances, that just doesn't allow that to happen. And that's okay, too. The important thing is that you have the information and then the process is all about how to implement it. And that's what my job is. That's why somebody works with a dietician to help them identify things and then organize what to do with them. Yeah, and to have that support and accountability. Yep, the hand holding. So how does someone know? It's Oh, this is an issue. Do you Do you believe in? Like I there's these things called like Zoomers, where you can test, you know, your God or your blood to see like exactly which ones or are you more and like the elimination diet camp? Both and this is what I do I do use functional testing. I do use some of the Zoomers, not all the time, but for some people absolutely. And then I use the information from these tests to help somebody create their personal version of what their elimination diet will look like. And this is how we tackle the food side of things. Right? Remember I was mentioning there's several on ramps, the food is just one of them. And you can see all of the sort of subcategories of that. But yeah, when you use testing to help you identify what do you want your starting point to be? It's not going to be perfect nothing is. But boy does it help narrow down the guessing game. Because if you don't choose to use testing, which is not an absolute, you don't have to I choose to but if you're listening to this, and you're like I want to play around with this on my own, do you just have to have some level of mindfulness and you do have to have some sort of accountability for yourself. But that can simply be writing it down in a journal using any of the hundreds of tracking apps that exist now, figure out how you feel when you eat. The thing is that when you're talking about food, symptoms from what you eat, can show up three days later. And that's where some of the confusion ends up coming into place. But it's not impossible. It's tricky. And it can be a little bit overwhelming, but it's not impossible. And people certainly find a lot of success. And sometimes just how much can I change to just kind of puncture through, I just need a starting point, I just need to break that threshold, just enough to start to see a little bit more clearly. And then you can tweak and tweak and tweak and tweak. And that's kind of how most people do choose to move forward on their own. I love that. So it doesn't have to be like, I remember when I got my functional testing done, because I was having what my issue was at that point, I think it was like mostly like heart palpitation related. And so I had a crazy amount of functional testing done, you know, hormones gut, hell yeah. And when you get those back, literally, I was like, paralyzed. It was like, Okay, what the heck do I even do what I do? So I know, I know. And then you go down the rabbit hole, don't you? Oh, my God. I don't even know what this is looking like. But I can tell it's out of range. So something is terribly wrong. And of course, it feels that way. That's totally normal. But I mean, that's my point. Exactly. You need somebody to hold your hand to help you organize it to help you decide what are your priorities right now, because you can't deal with everything you can't. It's impossible not all at once anyway. So you have to decide, right now, this is a priority. And then once I deal with that, it's this. And then it's this. And sometimes all of those things happen at the same time. You know, sometimes you pull one string, and it sort of holds everything together. And that's great. And then I think this too, is really, really important. priorities change, which means that your approach to your health, your decisions that you make about your health, the things that you deem appropriate or non negotiable, acceptable, not acceptable. They are not only allowed to change, but they must, they should change. You don't have the same day, day in and day out. Your life days probably doesn't look the same that it did five years ago. So why should you feel like you have to stay stuck in this sort of prescribed idea of what you quote, need to do. Now will some of those things always remain true? Probably, you always need to have a good good amount of water, right? fruits and vegetables are probably always going to be an OK thing. But even there, if your gut is really sensitive and messed up, guess what, you're not going to tolerate fiber, you're probably going to have a really hard time with fruits and vegetables. So even that kind of obvious example does change. And I find myself saying this to people a lot. Let the priorities shift. Get yourself out of the mindset that you because this thing worked for you when you are 20 years old that now when you're 45 is supposed to be the same answer. It just doesn't make sense. Your body isn't the same. It's not the Same, and sometimes just allowing to allow yourself to let go that allow, you know, just opened yourself up to be able to let something else come in and allow yourself to hold something different as your new truth. I love that I love that permission that it's okay to shift and change your mind and then realize, Oh wait, this isn't actually working for me anymore. It's not fitting into my lifestyle how it used to. So I would love to hear what are some, like, clear, no no's. And some things where you're like, yes, like, Okay, do this today, like, do this one thing today. Okay, so that this is gonna be okay, I'm gonna say, Listen, if you're hearing this, and you're thinking, Oh, my God, but this is what I can't handle, then that's okay. It just means that you're in a little bit different part of the journey. And you need somebody to help hold your hand to get you to a point where you can say yes to the thing that I'm about to tell you. So that's a nice starting point. For me, he was listening if you're feeling overwhelmed by what I'm going to say. So I would say. And although there is a lot of controversy, and different opinions about a lot of topics in nutrition, this one does seem to the across the board, pretty accepted. fiber in the diet, the reason that we hear this annoying message, eat your fruits and vegetables, whole grains, we hear it all the time, it doesn't even mean anything anymore, because it's just so overkill. But the reason that those things are being said is partly because those are the foods that have fiber in them. Now, fiber is part of its job. It has many, many roles. But one of the most basic things it does is it is the food source for the good bacteria that lives in, in our gut, that bacteria in the gut is responsible for the entire environment, is it going to be inflamed? Is it going to function properly? does it allow things to pass in and out? Or does it not allow things to pass in and out as it's not supposed to? And all of that, I mean, we all know by now there's a gut brain connection, some of the things that these bacteria produce cross the blood brain barrier, okay? And then have a huge impact. This is where we start seeing changes in the gut affecting people's ability to come off of their anxiety medication, to decrease their depression medication, to decide to go to a counselor, because we don't feel so overwhelmed. But now those can talk about something. That's where the connection is, and how do you how do you feed that it's not taking a probiotic, actually, it's not, it's feeding what already exists in that gut is allowing those good bugs to flourish, so that they can help crowd out the bad guys. Now, if you feel like garbage, every time you eat a salad, then that should be a message to you something is off, your digestion is off, you're not, you know, you're always absorbing things properly, you're disrupting the whatever is actually your foundation right now. All of that stuff can you know, there's lots of room to change and alter all of those things. 100%. So it's another text and but I would say that to anybody, the things that you want to make sure you're focusing on is getting the food for your gut, in your meal, get a source of fiber in every single meal. And that may sound overwhelming. And you know, I shouldn't say that it is it could feel it is very overwhelming. Until it's not. It's only going to be overwhelming. Until it's not just like everything, there is an endpoint. And there will be a starting point where it's just like, this is the thing that I do. This is the thing that I do now. And and you don't even think twice about it. Anybody who has had a successful sort of huge weight loss, or I will tell you that they don't even think about it. It's just the new truth into them. Yeah. So in heartmath, which I'm getting my training certification right now. It's, we talk a lot about creating that new baseline, where it's like, until it's that new baseline, it's going to feel weird, and you're gonna have to put more energy into noticing but at some point, you just get there and it's like, oh, wait, this, this is the baseline that I'm at now. And then from that place, maybe you're ready to cut out, you know, let's say sugar or alcohol or something like that, you know, but you have to enjoy, you know, your life and whatever baseline you're at. That's and that's exactly it. And that matches, you know, sort of what I was saying before. It's like, not only do you is there permission, but it's a non negotiable, you have to allow yourself to change because whether you fight it or lean into it, it's happening. You know, you can choose to, like, know, what works before will work this time. But if that's not true, then it's simply not, you know, at what point is a factor back, you know, and those facts are going to be different than all parts of your life. That's my point. And and all, you know, the thing that is working for your best friend, that you swear you should try, and then it doesn't work for you, well, then that makes you feel like a failure, and it makes you feel overwhelmed. And you start from the beginning. And I mean, the thing was food that's different for anybody who's gone through any type of loss or grief or heartache, they will tell you, yes, it's terrible until it's not, and there's no choice Time will heal, right, you hear this all the time, the thing about food is that there is a decision to make multiple times a day, there isn't this like lack of ability to do anything about it, you have to choose something every single time you want to put food in your mouth. And it makes it complicated. And so when you have no framework, and you have nobody guiding you, you have nobody telling you, you know, here, these are the this is the box that you stay in right now. And then in two weeks, this is what the box looks like. And in two weeks, this is what the box looks like until you get a new foundation, you're just left with this, like constantly, and then it doesn't get better. Because it's the same cycle repeating itself over it's like never, never healing from from grief. You know, because time doesn't always heal it because there are decisions that have to be made during that time that you actually have control over. And that's it. That's not the situation when you're dealing with something that's completely outside of your hands. Yeah. So I always love to leave listeners with because sometimes when we hear these ideas, these different concepts of Okay, how because maybe someone listening had no idea how impactful the gut is on our mental health, because that wasn't something I really started digging into. It was about three years ago, when I was having it my anxiety was like coming back like crazy. And I'm like, there's something you know, that's deep felt different than my typical, like, in the past, you know, very low level, it was like, No, there's a physical thing happening here. And so I started diving deeper into the gut. And so I just want to validate that it can feel like a lot. So I would love to leave everybody with a message of hope, either from what you see and your work or what you've experienced in your own healing journey. So I think that what you said there is really, really important, it, it does feel like a lot and it does feel overwhelming. And that often will be misconstrued as it's like really terrible thing or that I've done this to myself. But the thing is, it should feel overwhelming. And it should feel like a lot. Because if there's something wrong, that is your body telling you, there's something wrong. And so it's it's really this kind of amazing thing that the body can say and communicate to you, Hey, Hey, hello, I need something, please, I need something. So I do encourage people instead of, you know, whatever, feel what you need to feel about it, that's maybe the most important thing, but don't forget that, you know, it is a it's a wonderful thing to be able to have a red flag, you know, kind of waves in your face to say, like, this time to do something. And what I'll also say is that, although the feeling of it being impossible, and the feeling, and I know I'm telling you from experience, I know how this feels. It feels awful every time you eat to know that you don't have a choice you have to eat but you feel like garbage every single time. I get it. Yeah, feel it and know that it's awful. I get it. But there is something that can be done. And if you are one of those people who have gone to a million different doctors, and they're telling you oh you're tired because you're a mom. Oh, you just care. The Heirs are depressed. Here's a depression medication. Oh, you have anxiety. You really should take a yoga class. Yeah, all of these things might be a part of it. Sure. But if you're going to somebody and they are making you feel dismissed or they are telling you that it's all in your head. Okay, very good. Thanks, Doc. Thank you very much or Thank you whomever whoever you're working with is not just the doctor thing. Okay, appreciate you. Thank you. They are not the person for your team. Good for you. It's nothing personal move on, gotta find somebody who has something to offer you that you are looking for, I learned that I would get angry, angry, angry that my doctor wasn't listening wasn't listening. That's not what this person does, I need to bring somebody on board, who's going to offer the thing that I'm looking for. So that process is a pain. It's awful. It's like a physical and emotional pain, it's also finding the right person. But I do want you to know that there are people who do care deeply about those that they work with. There are there are, and this doesn't just go for dietitians, there are integrative doctors, there are regular MD doctors, there are gastroenterologist, there are there are, there are people who care. And so as soon as it starts feeling like there's no way nobody, nobody cares about me, just remember that you're wrong. Remember that that's not right. There are people who care about you, it's just a matter of finding them. And that process is overwhelming it is. But the truth needs to be held that you can find somebody who can help you and that there is something to be done in the first place, there's something to be done in the first place. And those those steps are going to be baby steps. And some of them are going to be really giant overwhelming. If you are open to the process of it all, then it will find you. If you are not open to it. Cool. That's a great thing to know about yourself, pin it and come back to it when you are not in the I find this all the time when I'm having my initial conversations with people. I asked them, are you willing to do X, Y and Z? And sometimes the answer is no. And I say great. That's very good to know. Call me back, when you can say yes to these things. And that's the time when it's when it's right for you. Don't push yourself because not going to work. And guess what you're going to feel like, Oh, I failed again. Yeah. So you know, I think it's a combination of one self compassion. Just always being with yourself, wherever you're at right now. And also, knowing that there are experts, like there's always somebody out that has walked in your shoes, that has figured out, you know, what works, and has decided to turn it into their life's work. And yeah, so you know, and that's the best like I you know, I love working with providers that get it that have been through the things that I've been through. So they're not just coming at me with like, what they learned in school, or, you know, a class or something, you know, I really, you know, so I love that about I don't think we really talked too much about that here. But you know, your own experience with hashimotos? And how that has, you know, influenced I'm sure the work that you do, which you know, helps you have so much more compassion for Yeah, yeah. And that's, that's always a nice thing, too, when you can find somebody who, you know, gets it. It just changes things, shift things, because you know, that you can say something. So it's like mothers, right? My friends who are mothers have a way that they can communicate to each other about what's going on with the kids, that when they talk to me about it, I can be there for them in a way. But it's not the same because I don't have children and they know that I don't know, you know, I know, sort of like, oh, you're tired. Yeah, I know what it feels like to be tired. And they kind of look at me, like, he had no idea. You know, and it was a very similar thing, right? Yeah, you know, that somebody knows. It just there's a connection that that inherently is able to be formed. And, you know, when you're talking about bringing somebody on to your chosen team of people, to guide you, on how to take care of yourself, there's a huge decision and, and it's not gonna be right the first time all the time. It's not. And that needs to be okay to that, that reality. you lean into it hard, because that's just the way that it is. But if you if you maintain the understanding and the belief that there are people out there who aren't going to screw you over who want to listen to and who wants to help you, and then don't want you to have to need them, then you're going to find those people and it's going to be okay, yeah. And trust your gut, your gut your heart in every way. Never been wrong. It's never been wrong. Whether it's telling you that it doesn't want you to eat what you're eating, or to like get that in He would have nudged to call somebody. Yeah. never wrong. Yeah. So thank you so much for sharing your wisdom. We could talk for hours. But you know, I try to keep it short and sweet. Yeah. Thank you so much. Great. Thank you so much for taking the time to invest in your well being. I hope you learned at least one new idea or technique that you might want to implement into your own life. Remember, you're not alone, there is hope. And with the right information and support, you can thrive. If you're dealing with panic or looking for a step by step process that will allow you to break free from this crippling fear state. I want to invite you to check out my panic attack Survival Guide, you can grab your free copy at www dot Jennifer bronsnick.com Thanks for listening