Remember Daisy Duke on “The Dukes of Hazard"? Anyone who grew up in the late '70s and early '80s does. It featured a beautiful young actress named Catherine Bach playing the part of Daisy Duke, who was most famous for her short-short cutoff jeans, curvaceous figure, and legs that went down to Mexico.
Like millions of households every Friday night, Amy Lang and her family would gather to watch the show and, on one of those nights, Amy’s father turned to her, pointed at the Daisy Duke on the TV, and said, "That’s the ideal figure for a woman."
Amy was 14, a petite adolescent, and the message was clear. You ain't it.
Today, Amy is a former gym owner and weight-loss coach. She’s back on the show to talk about her new book, "Thoughts Are Habits, Too: Master Your Triggers, Free Yourself from Diet Culture, and Rediscover Joyful Eating.” Amy’s expertise and enthusiasm are helpful to anyone struggling with weight or helping people to establish better habits, like eating right and exercising. I know you’ll enjoy our conversation.
Online Links and Resources
“Thoughts Are Habits, Too” book site
Amy Lang’s Moxie Club for weight loss
Her Happy & Healthy podcast
My new course to motivate men over 50 to get off the couch and into fitness
Life Priority Supplements -- Affiliate Discount here
Prime Fit Content – Engage the over-50 market
Remember Daisy Duke on “The Dukes of Hazard"? Anyone who grew up in the late '70s and early '80s does. It featured a beautiful young actress named Catherine Bach playing the part of Daisy Duke, who was most famous for her short-short cutoff jeans, curvaceous figure, and legs that went down to Mexico.
Like millions of households every Friday night, Amy Lang and her family would gather to watch the show and, on one of those nights, Amy’s father turned to her, pointed at the Daisy Duke on the TV, and said, "That’s the ideal figure for a woman."
Amy was 14, a petite adolescent, and the message was clear. You ain't it.
Today, Amy is a former gym owner and weight-loss coach. She’s back on the show to talk about her new book, "Thoughts Are Habits, Too: Master Your Triggers, Free Yourself from Diet Culture, and Rediscover Joyful Eating.” Amy’s expertise and enthusiasm are helpful to anyone struggling with weight or helping people to establish better habits, like eating right and exercising. I know you’ll enjoy our conversation.
Online Links and Resources
“Thoughts Are Habits, Too” book site
Amy Lang’s Moxie Club for weight loss
Her Happy & Healthy podcast
My new course to motivate men over 50 to get off the couch and into fitness
Life Priority Supplements -- Affiliate Discount here
Prime Fit Content – Engage the over-50 market
Remember Daisy Duke on the old TV show Dukes of Hazard? Anybody who grew up in the late 70s and early 80s does. It was a huge show for years and featured a beautiful young actress named Catherine Bach playing the part of Daisy Duke, who was most famous for her short, short cutoff jeans, curvaceous figure and legs that went all the way down to Mexico. Like millions of households, every Friday night Amy Lang and her family would gather in front of the TV to watch the show together, and on one of those nights Amy's father turned to her, pointed at Daisy Duke on the TV and said that's the ideal figure for a woman.
Jay Croft:Amy was 14, a petite adolescent and the message was clear. You ain't it.
Jay Croft:Hi everyone, and welcome to Optimal Aging, the show for fitness professionals trying to grow their businesses by reaching more people over 50. I'm your host, Jay Croft of Prime Fit Content, and this week I'm welcoming back Amy to the show. Her previous two visits were among the most popular episodes I've ever done on Optimal Aging, and she's back today to talk about her new book, which is called Thoughts Are Habits Too, and here's the subtitle: Master Your Triggers, Free Yourself From Diet Culture and Rediscover Joyful Eating. You know we were all programmed to have thoughts like that about ourselves and about other people, and when Amy and I were growing up back in the 70s, it was mostly directed at women.
Jay Croft:But we've seen men, too, come under this unrealistic glare of social media and advertising in Hollywood, and the message is just as clear now as it was for Amy back then. The whole diet culture is based on it. You're not good enough, you're not tall enough, you're not pretty enough, you're not built enough, you're not strong enough, whatever, and these relentless messages eventually become beliefs and habits that shape us for the rest of our lives. Well, Amy has spent her adult life fighting back versus a gym owner for many years in San Francisco and then as an online weight coach for women with her Moxie club. I always love talking with Amy and learning from her, and I know you'll enjoy this conversation too, amy. Welcome back to the show.
Amy Lang:Thank you so much for having me on. I'm excited to be back.
Jay Croft:Yeah yeah. You're very popular and I really like having the opportunity to have you back in. Congratulations on the book.
Amy Lang:Thank you. Thank you, it was fun to write. It was fun to really sort of collect my thoughts and be a voice out there and have something I could refer to, right where I spent the time to really think about what it is I wanted to say and how I wanted to say it. Yeah, get the message out.
Jay Croft:Yeah. So let's go back to when you were growing up, because I really think this is where a lot of the stuff comes from. I've got my Catherine Bach story as well. You know what didn't involve Catherine Bach, but you know what I mean that media image or whatever, or the idea that you know we were supposed to be this thing, that we could never. I'm short. You know we're supposed to be tall and handsome and built right, and guess what? I'm not. So how do you reconcile that? You know part of growing up as a female.
Amy Lang:It's not as bad being short.
Jay Croft:Yeah, I guess, I guess, but you know it's a similar thing. What I'm getting at is, I think you've touched on in your book some things that everyone can relate to. You know, unless you're, I guess, physically perfect or something but you know, most of us have these negative self-images or thoughts in our minds. How do they contribute to weight issues or issues with eating and food that you address in the book? What's the connection there between these thoughts that are habits and how we can live a better life?
Amy Lang:So with the clients that I work with so often, and this goes back to even when I owned the health club. Right, for those who don't know me, I owned Pacific Heights Health Club in San Francisco for 15 plus years. It closed it back in November of 2019, right before the pandemic. Beautiful timing, very grateful and so often, right, people join a health club, join a gym, they want to lose weight. If you ask them why they want to lose weight, more often than not there's a visual component to it. I'm not thin enough. My doctor or it's my doctor said I need to lose weight. Or my spouse or partners, some parents, some something.
Amy Lang:And when I think about the thoughts and a lot of times, you know, I want to make a distinction between conscious thoughts and subconscious thoughts too. So subconscious ones we got when we were really young and sometimes it's something spoken to us, sometimes it's a conclusion that we drew as a result of it when we were really little. Like, think about when you're four years old and you believe the magical thinking, you believe you kind of cause everything. Yeah, and so when something I mean when I was like three years old I would get up in the morning, I'd get out of bed, go into my parents' room and jump in bed with them, right, and my dad inevitably within like five minutes would get up and go read the paper. He didn't stay and play with me and I remember thinking at the time like, oh, if only I were, like, why doesn't dad want to play with me? Right, I must not be smart enough or cute enough. Like I saw the news as competition. The newspaper was competition. For years I hated the news. That's like the magical thinking of a little kid, nothing to do with body image, but it is that sort of thought of if I were smart enough, if I were pretty enough, if I was cute enough, he would want to play with me.
Amy Lang:Fast forward now to when I'm like 10, 12, 14 years old. My mom so I'm Chinese, of Chinese descent she had in her mind, like the Vivian Lee Gone With the Wind, tiny body, tiny waist, wow. And so she would talk about how, when she graduated from college, her waistline was 22 inches. That became the gold standard in my mind, okay. And then in the book I talk about how, when I was 14 years old, Friday night watching the Dukes of Hazard as a family, and my dad turning to me at one point and saying she has the perfect figure, and he was referring to Daisy Duke, the character on Dukes of Hazard. And so between my mom's 22 inch waist and my dad's Catherine Bach is like the standard.
Jay Croft:Wow, you poor kid.
Amy Lang:But who among us doesn't go through adolescence completely unscathed, like we all got some kind of message right, but those are thoughts that you just kind of accept as true. Those are like this is what we're supposed to look like, that we just we internalize that it's a belief, and a belief is something we don't question. And so, as an adult, what I want to do is say, well, is this actually true, is this helpful, is this kind, is it necessary, does it serve me? And if the answers to any of those are no, what can I do in terms of reframing it to better serve me?
Amy Lang:So if I'm trying to lose weight and I'm coming from this place of not enough self loathing, where you limit or restrict your happiness, as James Clear talks about in atomic habits, when I lose the weight, then I'll be happy. It's like conditional love. Even it's saying like I can't love myself unless I'm a particular size and shape. I mean, if I go down the rabbit hole of what the number on the scale actually represents, it could be a really long podcast episode. I mean, at least let's talk in terms of body composition and not the number on the scale from a health perspective, right, yeah, so when I work with clients, it's really getting to your why and coming up with a why where it's about where you want to move to, as opposed to running away from something you don't want.
Jay Croft:Yeah, that's something you mentioned in the book, the idea of casting it as a positive statement instead of a negative one. Instead of saying I don't want to be that way, say I want to be this way. Yeah.
Amy Lang:Well, it's like, instead of fear-based or shame-based motivation, fear of not being attractive enough would be, at the end of the day, I think that's where all of this fat shaming stuff is coming from is, right? And then conflating your self-worth, tying your self-worth to the size and shape of your body, right? That's the underlying premise, if you will, of diet culture messaging. Yes, exactly.
Jay Croft:And what's more important is these messages of health. So tell me, how do you help women get from the diet culture mentality to the you know mentality, to the idea of living a healthy lifestyle? You talk about having five fundamental habits for lasting weight loss and developing healthier relationships with food. Yeah, just a little bit about that. Like how do I overcome all this stuff that I've been told forever?
Amy Lang:I'm going to do that in one podcast, so I've first of all, 40 seconds Go.
Jay Croft:It's in the book.
Amy Lang:That's what I was going to say. It's like I actually do walk folks through that process in the book. I would say, at the heart of it, it is about I use the term "embracing your moxie. Moxie, is this where you come from, this place of I am good enough? Yeah Right, like what I need is within me. That doesn't mean you don't develop skills and all this other stuff along the way, learn new things along the way, but the idea being that you're coming from this place of I'm good enough and I'm worth taking care of, and so then we play the long game. So then, instead of dieting to try to get to a particular place where I can feel good enough to now start taking care of myself, yeah well, how about just starting today? What can I do today to help take better care of myself? It's interesting because with all like the weight loss, like the injectables right now, where you're saying Ozempic and Wegovy, all of that stuff happening, I would say like, if you're type 2 diabetic, this is still a disease where lifestyle changes can have a dramatic effect, absolutely. Now, if you're just talking about weight loss itself, lifestyle changes can also have a dramatic effect. So I would say you know I'm not anti anything. Like, if from a health perspective, it would be better for you to lose the weight faster, maybe like you're having knee pain and stuff like that and the extra weight is affecting you Do.
Amy Lang:I think that this strategy of lose weight first and then figure out how to keep it off is effective. It depends on the diet that you're using. I'm not going to be super anti diet in that sense, but I'm very much pro habit. Even if you're using Wegovy or Mounjaro or Ozempic any of those things to lose weight, can we work on habits so that at some point, if you decide you want to go off of them or you don't need like, what if we could get habits in place so that you don't need them anymore?
Amy Lang:Yeah, you can actually have that effect. You know, getting more of a plant- based diet, as an eating more plants and real food as opposed to ultra processed foods. I mean, probably one of the biggest things that I try to help folks understand is like it's not just about calories and calories out, it is about like what you eat also triggers hormonal changes in your body. So there's a big difference between drinking a Coke that's 200 calories and a steak or a banana or an apple, something with fiber, something with protein, something with healthy fats. Those trigger very different hormonal responses in our body, so it's like not all calories are equal.
Jay Croft:Sure, sure, yeah. I think back to the Wagovie and OZMPIC stuff. It's almost like we put so much emphasis on a goal, having a goal and reaching your goal. I'm going to have my goal. It's like okay, great. I guess you know we all have goals and we've been taught to have goals and goals can be helpful, but the behavior change, the habits, are really more important. And it's interesting the stuff about Wagovie because yeah, you can lose the weight right away and then supposedly learn how to eat right and exercise to keep it off and get off the Wagovie. And if that works for some people then I'm all for it. That's great. But I think sometimes we're too focused on a goal and an outcome. I will have the outcome that I desire. My scale will have the number on it that I wanted to have, instead of I'll learn to eat better slowly and, you know, with some self-respect and realistic expectations, right?
Amy Lang:Yeah, I think so. When I work with clients, we are first of all trying to understand what a healthy choice would be for each individual Right, so every person's body is a little different. I talk about the fundamental five habits because I think those are universal, like getting enough sleep, drinking enough water, moving your body. So I say 30 minutes of mindful movement, five servings of fruits and vegetables a day. I would say, you know, eat the rainbow, make sure you get fruits and vegetables. I would almost lean more toward vegetables than fruit, but we're still talking three to two, right, three vegetables to two fruit.
Amy Lang:But the idea is the fiber and all the nutrients that come from that. And I'm not saying don't eat protein. Protein is very important. I'm just talking about looking at the American diet, the standard American diet. I would say we probably are getting enough protein from all the meat and animal products. I think we are deficient much more so in the fruits and vegetables. And then the last of the fundamental five for weight loss is to eat until you're comfortably full. And so there's this whole thing about satiety, the Wegovy, Ozempic, all these GLP-1 class drugs, right? It's about like, people who are on it don't feel hunger. They're able to make more conscious choices. Well, guess what? If you ate foods that had more fiber and had more healthy fats, your body will naturally release those hormones that help with satiety. Sure, and that's where I'm trying to kind of almost like okay, let's help your body figure out how to do that again.
Jay Croft:Yeah, yeah, but that's hard and that makes me think and that makes me get into values and that makes me remember the time my father was mean to me when we were watching TV when I was 14, and that makes me want to go down a rabbit hole and just eat more to feel better. I mean, that's complicated, man, don't ask me to do all that. Give me the shot. Yeah, no, I'm serious, I'm being a jerk about it to make the point that it's hard to do those things for some people. And I want to say that with those five are again you're number one: get seven to nine hours of sleep. Number two: drink half your body weight in ounces of water. Get five servings of fruits and vegetables. Number four: eat till you're comfortably full. And number five: get 30 minutes of mindful movement a day. Yeah, so you do that. Five things establish those habits. You're going to be on your way to having a better relationship with food in a better weight long term, right?
Amy Lang:Yeah, and we're working on your relationship with yourself as well. Again, it's coming from this place of you are enough. You're certainly worth taking care of, and so that's why we're going to focus on how do we turn these healthy choices that are hard they're hard earned and how do we turn them into habits, lifelong habits, where you're an autopilot, where it's second nature, where it's no longer hard. That's where the magic happens, right when we're able to cross that, yeah, to make the habit stick, yeah.
Jay Croft:Yeah, and so you help primarily women who are a little older. Is that still the focus your.
Amy Lang:Yeah, I'd say it's still like 40 something and Up. I am. My sweet spot is that like 48 to 55. So I think part of it might be because there's like the milestone birthday in there, right we? There's menopause that's kicking in in there. I'm 57 coming up on 58, and so it's like I'm just a few years ahead of my clients. I'm like, oh, here I figured out, let me show you.
Jay Croft:Yeah, well, I, It's funny, you know before we were talking a little bit earlier about a course I wrote for men my age and 50 and over who need some help. And I think people at this age and around 50, 60, whatever it is, you know, there there's just this sense that they don't know what to do, and they are, a lot of them are like your mother saying well, when I got married, I had a 22 inch waist.
Jay Croft:And how many men do we deal with who say well, I played division one football in college it's like yeah, you were 19, you're 60 now no one cares. You know you, you're a different person. Now you can't chase being young again. What you can do is build some relevant habits for yourself now, instead of just thinking it's all over that. We've created this false dichotomy of it's all or nothing. Either I am a 25 year old beautiful TV star in short shorts or I'm nothing. And I think a lot of men at this stage in life might think well, I guess I can't be a D1 college football player anymore, so I'll just have another beer and not worry about it. Does that make sense?
Amy Lang:Yeah, well, and I also think them. I mean, what I've heard is a couple of things like including I just want the freedom to like I'm old enough, like let me just eat what I want to eat, like I'd rather be free to do that, then have to make all these healthy choices, and it could actually be some of the messages around what healthy looks like and Like I don't want to eat rice cakes. Remember that when it was all about eating rice cakes.
Jay Croft:Yes, if we just Were yeah, we're healthy.
Amy Lang:Food tastes horrible, doesn't have good texture, no, like actually we can. We can do a lot better than that. Now, you know, if you eat some of those foods when you're really hungry and you pay attention to what it tastes like, the texture, the, the temperature, all that stuff, the when you're hungry, those first you bite, are the ones that taste the best, and and so what if we started with stuff that really nourished our body and and give ourselves the opportunity at least to pay attention to that, then Maybe those foods that we crave, that we tell ourselves we shouldn't have, I mean, then we're getting into the whole. There's a difference between physiological scarcity and psychological scarcity, and so when you're not Well hydrated, your body can often confuse thirst and hunger. So we might eat when we actually need to drink water. And if you're, if you're not getting enough fruits and vegetables, maybe there's a nutrient deficiency.
Amy Lang:I think, like for pregnant woman, that's one of the things that happens that they have cravings. Their body is like I need something, and now you're like searching for what it is you need. That's a physiological state of scarcity, a Lot of the sort of binging type stuff that we talked about late night snacking or what you were describing earlier. Right where it's like oh, I feel bad, I'm gonna, now I'm gonna go and eat this thing that I told myself I shouldn't eat. Yeah, that's more triggered, I think, by psychological scarcity or Maybe lack of sleep. Right where now our body is in this survival mode, like, oh, like now it's gonna crave stuff that gives you that energy boost immediately Because you're in that fight or flight stage. So I Kind of packed a lot into that one answer.
Jay Croft:I get you totally. I understand you have something in the book called the, the jar of awesome. Yes, how many about the jar of awesome?
Amy Lang:the jar of awesome is meant to really help Come back negativity bias. So I talked about that survival mode thing that we have. Right, our Brain has two main priorities. It's got more than that, but the top two are survival and safety, and the second is energy conservation. And so our brain is wired to look for patterns, especially those that are a threat, a threat to us and so a Threat to our wants and needs being met. So a need would be like to actually live, yeah, so the next day, right. But it's interesting like the human brain can Interpret a threat to something we just want a preference, if you will and still trigger some kind of a stress response.
Amy Lang:So here we have this negativity bias that says I'm gonna pay attention to things that are a threat, so we focus on the negative. Like you, if you think about, okay, what did I get done in the last couple days? Yeah, you might end up landing on the things that you wanted to get done, that you didn't get done, sure? So the jar of awesome is about celebrating your wins, big wins, small wins. It's. It's like if you got through half of your to-do list, all the things you got through, our wins If you told yourself I'm gonna drink one more glass of water today. That's a win.
Amy Lang:And so I want to train our brain to also pay attention to the things that we are doing, because we, as habits, go. When you look at how a habit is formed, there's some sort of trigger right, the cue that sets everything in motion. We've got a routine. The second nature routine is procedural memory, that stored in our basal ganglia, and then we've got some kind of reward. So our brain has learned when I do this, I get this reward. Well, a lot of times the reward can be just to avoid discomfort, all right, but so when we're trying to create a habit, we want to be very intentional about understanding what those three components are To get that reward. So in the case of the jar of awesome, I'm training your brain To seek a different kind of reward, a very intentional reward and what is it?
Jay Croft:I mean, is it actually I get a big jar and put it in my kitchen and and put a quarter in it every time I drink a glass of water? What? What's the jar of? Awesome?
Amy Lang:Oh, I mean I. So I suggest, like getting a jar label, a jar of awesome or whatever you want, right, and then, like every night, write down Three wins, big or small, three wins, put it in the jar. It's a nice way to end your day and then, at the end of the week, go through and review.
Amy Lang:Like this is what I got done this week and Now you start noticing like, okay, I Learn not just from a moment my mistakes, I learned from my successes too. We tend to focus more on learning from our mistakes, but our brain is totally wired actually to learn from our successes as well. So you know, there's that expression that success is a poor teacher. I'm like, actually I don't think that's a true statement at all.
Jay Croft:Success is a great teacher. Um, so this reminds me I've been doing this, amy. Just the last month or so, I read a book called the gap in the gain. Okay, and the author discusses this concept and he doesn't cut go as far as you did in developing a jar of awesome, which I love. It's a great visual and it, you know, we're often telling people to reward themselves for their little bit of progress. You know, don't just wait till you reach your goal, weight or whatever goal you have. Make a little victory right. And one of the points in this book the gap in the game is to look for and acknowledge how far you've come, to look upward and say, wow, look what I did, instead of to always look forward and say, look, how far I have To go. It's a different mindset. It's really powerful.
Amy Lang:Yeah, and that jar of awesome idea I Got from Tim Ferriss, by the way. So just credit where credit's due, and I think Tim Ferriss got it from his girlfriend. Okay, I want to make sure that that's really clear. I think also there's the falling in love with the process, what you were talking about.
Amy Lang:So the wind can be something as simple as, like I paid attention To my hunger and fullness cues today, hmm, and I ate when I was hungry and I stopped when I was comfortably full and I like in my program we talked about like the hunger scale and what that looks like. But you know, just as a as a Maybe, as an aid could be something like comfortably full would be when you've had enough to eat. Or you could still like go for a Walk around the block, but you know, if you're too full, then that one you just kind of want to sit on the sofa. If you're too full, right, so you you can't run around the block, but you could walk around the block. That would be like comfortably fall. Just start paying attention to the edges, just start noticing and if you eat really fast and certainly if you slow down, you give your body a chance right To your that, the signals from your stomach to your brain, if you will, yes yeah, that's very helpful, and but also for me, the idea of um I.
Jay Croft:I have to be clear, I've never been overweight or struggled a great deal with it, but I do pay attention to what I eat and try to have good habits and a good relationship with food. To me and I think, to you you addressed this in the book food isn't just one thing, it's a whole bunch of things, and one of those things can be pleasure. I used to if something tasted good, I would keep eating more of it because I just enjoyed the taste of it or the smell of it or the textures that are in the dish together or whatever, just the sheer kind of sensual pleasure of eating the food. And in the last few years I had to make a change and say, no, I'm going to stop. This is very good and I am enjoying this, but I've had enough, right, so it's not. I'm never going to eat that food again, I'm just going to stop my face of it, right?
Amy Lang:Yeah, and I think recognizing too, like a lot of the food that we crave, like especially if it's processed food, it's been sort of engineered to where we have the craving, like it's food is engineered to oh, it's going to have this little aftertaste and then it's going to make us want more. Right, the Frito-Lay-Cormart. You can't have just one. It was engineered for that. So it's a little different from if you were actually eating like an apple, because the apple was engineered to create that per se. So but I have my favorite foods. I love kettle, corn, chocolate-covered raisins, like, if you give me either one of those, I'm going to have a hard time like stopping when I'm comfortably full. I'm very human, I'm part of the human experience. But yeah, I think just even then, recognizing it gives you the opportunity to I always talk about like inserting a pause and making a conscious choice in that moment.
Jay Croft:Then that's right. That's right. I like that a lot. Now, Amy, I want you to tell people where they can learn more about your book and your other services. Oh, okay.
Amy Lang:They can learn more about my book by going to thoughtsarehabits2.com. So there's a dedicated website and you can order the book there. You can get an excerpt there, so I provide a free chapter. I have a podcast as well, called Happy and Healthy with Amy. You can go to happyandhealthypodcastcom. I got that lovely domain name, oh hey, good, so make it easy. And then, if you want to learn more about my programs, the website is moxiecom.
Jay Croft:And that is your business to help women develop healthier habits and relationships with food to sustain weight loss. That's going to last.
Amy Lang:Yeah, I say lasting weight loss. Lose weight for good, lose weight for the last time, lose weight and keep it off. However you want to think about it, it really is ultimately about like you are worth the effort and the time to let's put some things in place where you are losing weight, but without sacrificing your sense of worth and well-being. Yeah, so I want it to be like I talked about deep health, where it's like you feel better from, like the inside out.
Jay Croft:Yeah, yeah, nourishment, which is what you're supposed to do, yeah.
Amy Lang:So, yeah, and I will just say, like the subtitle of the book is Master your Triggers, free Yourself from Diet Culture and Rediscover Joyful Eating. So I do have a framework in there, right, there's like four pillars I talk about nourish, love, trust and gratitude. And if those sound like really appealing to you, like oh, if I could have that in my life and be coming from that place when I'm sitting down to eat with friends and family, like that to me is joyful eating.
Jay Croft:Yeah, yeah, beautiful. I love that, love the book, love talking to you always so thanks.
Amy Lang:Thank you for having me. I always love talking with you too.
Jay Croft:All right, well, good luck with the book. It's a must read. I want everyone to read it or download it and listen to it and check out Amy's stuff. She's got a lot of good advice for you. Thanks, amy.
Jay Croft:Thank you. Thank you for listening to Optimal Aging. I hope you enjoyed it and I hope you'll subscribe, tell a friend and write a review. All of that helps me grow my audience. You can learn more about me and my content business at primefitcontentcom. You can send me an email at Jay at primefitcontentcom. I'm also on Facebook, linkedin and Instagram so you can find me anywhere you like and be in touch. And again, thanks for listening. See you, amy, next time.