Welcome back to another episode of the podcast. Today we have a really special guest. We are interviewing Brooke Simonson. She's a nutrition coach, and I found her months ago when kind of I was just scrolling online and I have just loved all of her content since I find that she has a really. Realistic sustainable approach. She's got just practical tips that she shares on her social media, and she also has a really great podcast. So today I wanted to bring her on and just kind of pick her brain about sort of where can someone get started if they wanna uplevel their nutrition? How can you get more protein in the diet? How can you get more fiber? And just how to keep going with a lot of these changes. So if you wanna hear about some really simple techniques that. Actively implement starting today. I mean, something that I love that Brooke brought up is that really everyone's got the knowledge. It's like we say, everyone knows what to do, but it's the implementing, it's the consistency. It's those places that we really struggle. So if you want help on that, this is a really great 30 minute interview. Welcome everybody. I'm so excited that we have Brooke Simonson and she's a nutrition coach, and I actually found you, this was months ago on TikTok, and I just have loved your content for months and months, and so I really wanted to bring you into our community. Have you speak to our ladies. Can you tell us a little bit about yourself? Who you know, how you help women and what you do? for sure. So a little bit of background. I haven't always been a nutrition coach, so I actually started out in education. I was a teacher for 12 years. I started out in middle school. I moved to high school, and that was right after college. So I was 22 when I started my teaching career. I taught until I was 34, and throughout that time I was going through my own struggles. With weight gain after college and then doing all of the things to try to lose the weight that I gained after college. Going to the gym six or seven times a week, spending a lot of time on the elliptical, doing the latest cleanse or detox of the time. You know, tracking calories, trying to have better willpower, all of the things, and nothing worked. And when I say nothing worked, I mean nothing worked long term. So I would lose five, 10 pounds here or there. But then when I got sick of the restrictive program, whatever it was, I would gain the weight back. And this happened for years and years. And so as I was teaching, I was troubleshooting this and really then decided, you know, there are some people out there. What are these people doing? There are people out there that are able to set up healthy habits to turn this more into a lifestyle. It's not a diet. I knew that term existed, right? It's a lifestyle, not a diet. So I'm like, if that exists, there must be people who have a lifestyle that they have created. And so what am I doing wrong? I dove into books and podcasts and scholarly articles and eventually enrolled in the Institute of Transformational Nutrition, where I got my certification as a coach and finally realized what it all boils down to is develop. Sustainable lifestyle habits that work for your unique likes, dislikes and time constraints. The fad dieting, the detoxes, the cleanses, the restriction, the willpower. Like this stuff doesn't work long term. And my husband and I, we were living in New York City at the time, we decided to move to California to be closer to family, so I had a. Do I get another teaching job or do I pursue this new passion of mine, which is screaming from the rooftops, how to set up habits so that you can get sustainable results? And I decided to create my own business. So I started. Nutrition coaching a little over three years ago, and that's what I do now, and women, mostly, I work with men too, but mostly women come to me who are ready to hop off the dieting rollercoaster, who are just really wanting to establish this lifestyle that's gonna be sustainable forever rather than needing to turn to the next diet and the next diet. I'm sure there's something we don't even. Pop up this year, who knows when it'll be of 2023. But my hope and goal in everything I do is to turn towards the sustainability. I say that word ad nauseum,, and habits, and really personalize these things because every person is unique. So it makes sense that we don't have a lot of success when we do these. diets and programs that have just cookie cutter. rules that are supposed to work for everyone. Yeah. I, I feel like number one, I feel like when you're talking about how it came out of this passion of having to solve your own challenges, I feel like that's with all of us in this space. Like, frankly, if you haven't had to go through that, I don't know that you're the best for working in this space. Right. But something I'm so curious with is, you know, we talk about the same thing, like a forever plan where you can modify it and you can adapt it and it's unique to you. Things like that. how do you help clients with that initially? Like what do you see as the biggest challenge, like the biggest roadblock, right, when they come meet with you at first? I think the biggest challenge for a lot of people, I would actually say there's two. First is working on the mindset that if you're playing the long game, It's gonna feel a lot slower and a lot different than what you've tried in the past. I had one client say this and it's brilliant and I now quote her all the time. She said, if it's fast, it doesn't last And I think that's so true. But a lot of work that I do with clients in my group and when I'm on program is on mindset. and this is a mindset hangup that a lot of people have when they come to me because you do lose weight really fast on diets when you're losing in a more healthy, sustainable way. It could be a pound a week, it could be a half pound a week, but realizing that the plan you're putting into place is going to stick with you. So it's not that you're gonna lose the weight and it'll necessarily bounce back as it has. So being comfortable with the flow and the steady progress and. realizing that it's fast, it doesn't last, so this is gonna be better. Along those same lines, I think another big challenge is thinking you have to do 45 things all at once. So what comes to mind is like whole 30 or 75 hard, these programs that have a long list of rules to follow. And then if you mess up, you have to start over. I remember I did a whole 30 once and. I, I got a cold. I was teaching at the time. I was sick a lot. I got a cold and I had started it and I felt like I was doing really well. And then day five or so, I popped the cough drop and then I was sucking on it and I thought, wait a second. This has sugar in it and holds 30, says I can't have any sugar. And so I looked up the rules and it said on the website, you have to start all over, back at day one. If you have anything on the plan that messes up your whole 30. And so I was just distraught cause I thought, oh my gosh. All right. Now I'm on day five. I have to go back to day one. This is not gonna be just a January thing, it's gonna go into February two, and then I paused. And I was like, you know what, Brooke, this is ridiculous. Like if you had a cough drop because you're sick, you didn't cause any monumental damage, everything's gonna be fine. So I didn't start back over at day one. I went through day 30 through the whole thing. But when people come to me, they often feel like they need to. Cut out all carbs, cut out all sugar, take all the processed foods outta their house, walk 10,000 steps a day. I mean, they, they think they should be doing all of these things all at once. So when I say we're gonna put forth just one, two, or three small habits each week, so it could be, if you're averaging. 4,000 steps a day, you ramp it up to 4,500. It could be if you are not used to having a fruit or vegetable with lunch, you introduce a fruit or vegetable with your lunch and those could be the only two things that you start with. Or maybe it's also you want to drink more water so you carry a water bottle with you. And you know, we work on kind of how can you get more water, but it's slow. So the change is slow and it's not, people say all the time, oh my gosh, I'm not overwhelmed. I don't feel like this is impossible. So then what am I doing wrong? Cause I feel like every diet they've done in the past has been restrictive and awful. And so they feel like it doesn't feel. Awful or overwhelming, they're doing something wrong. But actually that's when you're doing it right. Isn't that shocking that we're so conditioned that we think if you're not feeling wretched, you're doing something wrong? Like that just shows me how ingrained this diet, culture belief is. And when you were talking here, I wrote, you know, 1, 2, or three small things each week. I, I feel like I can breathe when I hear that. You know, like I, like nowadays when I listen to recommendations, it's like I now have learned. If I'm already shut down and we haven't even gotten going. It's not a plan for me. Yeah. And so when you said that and then you were like, well, actually you think about your life, it's just so, it's so good to hear that. So let me ask you, how, let's say that someone's sitting at home and they're trying to DIY this, like they're trying to figure this out for themselves. How, where, where do you think someone like that could start on this journey? Do you have any good books or resources or things that you would point them? for sure. I would say honestly, I mean, you could follow. my free content and your free content, and we speak about things, right? So I'll post, you know, how to get more protein or vegetables. People typically know deep down, like, oh, an area I am kind of lacking in is the water or the vegetables. We're all pretty self-aware. We know what we should do. It's the doing at the execution part that's hard. So if you have in your gut right now, as I was talking, If you think about nutrition, sleep, managing stress movement, if you have just this gut reaction of, Ooh, I know I could have more vegetables. I don't have enough vegetables. I would just start there and start with one meal. Once you feel like that's habitual, that, okay, every lunch now I find raw veggies lend themselves very well to for lunch. So maybe you decide. you know, I like snap peas and carrots and bell peppers. So you just start kind of adding one or more of those to your lunch every day, and that feels really comfortable. Then you reevaluate. So I would say, you know, you could do this on your own. You could put into your calendar even every 10 days a reminder to kind of pause and add a new habit or tweak the habit you've been working. And then if you've been doing lunch, maybe you're like, okay, you know what? That feels really good. Now I'm gonna try to introduce a fruit or vegetable at breakfast. Breakfast you know, is probably better. I don't know if it's better, but fruit typically lends itself to breakfast. So maybe you start having a banana or some berries or some fruit with breakfast, and you do that again for about 10 days. And then think about that. After 20 days, you're already introducing. A fruit or vegetable two times in your day that you weren't prior. And so it's really the consistency of it. You've gotta figure out how to stay consistent. You you need to take it slow. So if you are averaging 4,000 steps a day and people are out there talking about getting 10,000 steps going from 4,000 to 10,000, that's a lot. That's gonna be a huge lifestyle change. So maybe every 10 days you also add 500 more steps until you. Seven, 8,000 a day and you feel, you know, like, I'm moving really great throughout my day now. And so that could just be it that you just do a 10 day cadence in your calendar of pausing and thinking, what's something else small I could add, it could be going to bed 30 minutes earlier. It could be, I don't know, being on your phone less if that's causes stress or you know, it's all of these things that can work. I think you typically know. What is kind of reasonable advice? You do not have to do anything crazy. I mean, there are tools out there, like intermittent fasting is a tool. Some people like it. Some people don't really prefer breakfast, and that's fine. You don't have to eat breakfast. But if you get really honest with yourself, something like that, like cut it, cut out breakfast might not be the best goal for you. A lot of people are actually more successful. When they eat a really solid breakfast, they get some protein and fiber, maybe a piece of fruit, whatever, and you set the tone for your day. So I would say when you're doing this yourself, just be very cautious that you're not putting something in there that's. this restrictive thing that's not necessary. Yeah. If that makes sense. I really love coming back to what you said when you're like, it just in your gut, you feel like that's an area I need, I always say like, if we, if we like do ranking right, like zero to 10, the area that's the lowest, you're gonna get the most bang for your buck by working on that. Right? So it's like, if you're already doing amazing with water, we don't need to now up that to a million. Like, you're good. Like, let's move on. Right. So I love it. I'm almost hearing like an intuitive answer where people need to actually listen to themselves again and don't be like incorporating programs where you, you know, it's not gonna work for you to not eat in the morning if you're hungry in the morning. You know, things like that. Yeah. Yeah, for sure. I had a client the other day, I have a free Facebook group, and she popped in with this question and it just broke my heart cuz she said, I've been trying intermittent fasting in January and I just feel awful and I have headaches and I feel nauseous and I feel no energy. When do these symptoms wear off? Cuz I know there's some type of learning curve when you start it. And I think that's spoken about in the intermittent fasting community or the keto community. They talk about like the keto flu. That you feel or that you should have this terrible feeling for a while. Listen to your body. You know, if you're like weak and you can't focus and you feel terrible when you're intermittent fasting. That might not be the thing to keep pushing, you know, like you don't have to keep pushing and pushing something that doesn't feel right for you. Totally. I think something, and by the way, I just wanna open it up cause I know we definitely have some of our members here that are live and then, you know, we air these podcast recordings later on our podcast. I'm gonna leave it open if, if members wanna ask things, but I have a few that I know we just very commonly get. And the first one I wanna ask you about is protein and something specifically when I came across your content in the. I loved how you talked about up-leveling protein, maybe even in some kind of processed foods and things. And so I'm just wondering if, I feel like I just universally see with our clients that they struggle to get enough protein in and can you tell us like what are some ways that we could increase that? Yeah, for sure. So some tangible actions. First of all, when I get clients, they're also typically not eating enough protein. and they know that like people know, you know, they can sense, I know I'm not eating enough protein. What should I do if you, if you think I'm not eating enough protein and now I have to eat more protein, and you think you have to completely overhaul all of your recipes and meals and create new ones that have more protein, that is so stressful. I would say just look at what you're already eating and then could you double the protein in that meal? So, for example, if you. Pasta. If your family loves a pasta and you have maybe a little bit of chicken in the pasta, could you double the amount of chicken in that recipe, or could you add, I mean, Greek yogurt is a great one. You can add Greek yogurt to things. I made a pasta the other night and I made kind of a creamy marinara sauce, so I mixed Greek yogurt in. With the marinara sauce. I used a pasta that was a little bit higher in protein. I added a rotisserie chicken to it that we just tore up and threw in there. I did like some spinach in it, and it was so filling and delicious, but just little, little things here and there can really ramp up the protein of any meal. So I would say, look at what you're already eating. If you're not. In a tracking app and you don't wanna track calories, that's totally fine. Not that doesn't work for everybody. It can be helpful if you just, even on pen and paper, if you just start kind of tracking to see where you're falling in the day. You just your protein, so you don't have to track calories. If you get into an app, again, that's stressful for you. Don't go into an app. You can just do it on a piece of paper. Or a post-it and keep it in your kitchen just to get an honest look at how much you're actually eating, and maybe you're eating 30 grams a day and maybe you should be eating more like 80. And so then you look at your meal, like, I had to do this actually because this was something as I was losing weight. I, I'm a vegetarian and I know about myself. I just tend to, lots of carbs and it's not all bad, right? I mean, it's like it'll be beans or something, but I just noticed, I don't think that you're getting enough literally to support me not losing muscle. Like I, I know this stuff medically and I'm like, I don't think this is happening. Matta I don't put, they're counting calories and things like that, but it was helpful for me to say, how much am I actually getting with each meal? And then that tip that you said, I don't, it's so simple, but it's brilliant. Just double what you're already doing because I think we need, we think we need to make a new recipe, we need to interest it, and then we shut down. And someone just said here that they love the idea of, you know, just adding fruits and veggies to each meal. Like, these ideas sound simple, but they're, they're not, because we don't practically do them. Like you said, I think just the additive approach. If you can always just focus on what to add rather than what to cut out or restrict everything changes. And life is so much better when you're not trying to avoid things and you're just thinking, you're not trying to avoid pasta. You're just thinking, how can I add. More protein to this pasta and maybe a veggie, and then you've created this nutrient dense meal, but you're still enjoying pasta because who doesn't love pasta? I, I love that you bring that up. Like, I am a big, I like pizza. And, and some, someone in our membership said to me, I channel matta's voice because I'm like, let's just do some veggies for some protein and then enjoy your, your pizza. But it's like you just, you feel so different an hour or two later versus if you just had pizza, you're. You're all bloated, and tired. Yeah. Different feeling. Yeah, definitely. And I think that's a really good point too. I interviewed someone on my podcast and I forget who it was, but they said, you're not gonna see a significant change in your weight loss. Weight loss is your goal. You're not gonna see, or, or let's say building muscle, any body composition goal. You're not gonna see significant change for a while. You know, maybe you're losing a half pound to a pound per week to feel noticeable difference. Maybe it takes six weeks. And so if you're only focused on that weight or body composition goal, it can be really frustrating. But if you start turning to what can make me feel better today, you can get instant results. So if you look at your meal, your dinner, and you. What can make me feel better? How will I feel my best after this meal? I know, I feel I'll feel better if I have some protein and a veggie. With this pizza, you get instant results that very night, and you wake up the next morning feeling better. You don't have that huge lump of pizza or overeating pizza in your stomach, you know, and you just reframe. your day. I do this all the time. When I feel like not going for a walk at the end of the day, I'm like, but what will help me feel better tonight and actually enjoy Netflix more? You know, going for the walk will help me feel better, and so that reframe can be everything. That's so funny that you bring that up cuz I do that too. It's, I never wanna do the walk in the morning, but I'm like, but you know, you won't hurt all day sitting at your desk and you, and, but here's the real mic drop moment. How can I feel better after this meal? And then when you said you get to get instant results, it's, that's the mic drop because you, you get to feel better right now. You don't have to wait for the scale to go down 10 pounds. Cuz that's what I always say is there are a million things that can improve metabolically and mental health wise when you're doing. But if you need the scale to give you the validation, then you're kind of up a creek. And it's not a great scenario. It's not. And I also think understanding that you can reach all of your gold independent of the scale. I didn't, I think my husband bought a scale cuz I just saw one in the step, the spare bathroom. I didn't even know we had it. But I didn't own a scale for years and years and years. It's not just the scale causes. Your weight loss, right? It's like it's, you don't have to even use it. You can just hide it for a while and just focus on how can I feel better and the things you're gonna do to feel better are going to drive. Your body composition goals, they're gonna help you lose weight. But if you focus on the weight loss only, it can just, it's awful. It's frustrating. We, we need to make a bumper sticker. The scale does not cause your weight loss It doesn't. So entangled with that, everybody's caught up in that. So I know, so let me ask you, I feel like, like if I had to kind of summarize up to now, it's like, look, be reasonable. You do small goals, maybe 1, 2, 3. You keep reassessing maybe every week or 10 days. But here, here's one of my questions for you. I, we see at least within our membership that there are certain, problematic eating things that start to pop out that people want help with, and one of it's always nighttime snacking. So can you tell me, why do you normally see that happening? And then what do you offer for people for advice if that's popping out for them? Often nighttime snacking is because you're not eating enough during the day. And so eating enough could be, maybe you're not eating enough calories, maybe you're not eating enough of the calories that are gonna help you feel full. So maybe you're not eating enough fiber, maybe you're not eating enough protein. So just taking a look at your protein and doing what we said of just kind of jotting down on a post-it, how much you're getting per day and working to ramp it up. Maybe the next one you wanna do is fiber. and you start tracking, you know, how much fiber am I, am I actually getting, are you getting five grams? That might not fill, that's not gonna fill you up as much as if you're getting 20, 25 grams in a day. And so if you're not eating enough, and especially enough of the right filling foods, you can be very snacky at night and often people blame themselves or feel bad or wrong if they're hungry at night, but you might just actually be hungry. And so it's amazing what can happen if you start to eat more nutrient dense foods during the day. The snack can just disappear. It's. It's not a problem with you. There's nothing wrong with you. It could just be your body literally screaming because it's hungry. Another issue I see often is people who try to cut out breakfast because they're intermittent fasting, they may feel snappier later, and so I just had a client text me. She's on a work trip and she texted, oh my gosh, cuz she just started adding a, a breakfast that has about 25 to 30 grams of protein and she is just in shock of how much less snacky she is throughout the day, especially after dinner. And now she still wants to eat a little something special after dinner, but she feels so much more in control of it. So it's easier to have about a hundred calories, dessert or treat after dinner. Because she's not ravenous and to stop there rather than having a 500 calorie dessert or treat after dinner. And I always like to say, I mean, eating after dinner is so demonized, but I like to eat a little something. I think it's fun at night to watch Netflix and have a little popcorn or have, a Yaso bar is our favorite. They're these greeky yogurt bars for about a hundred calories each. And so that can totally fit into your calorie budget. but what we don't want is that you feel so out of control with hunger after dinner. And so I would really take a look at earlier in the day. eating patterns to kind of see if that helps. Yeah. You know what question I have for you? Cuz this is interesting cuz I tell people this, but I find that it takes a few days for sort of like their hunger to readjust. Like for them not to be so hungry at night and to like be okay. How long do you find that that is with clients when they're starting to like maybe you're trying a new eating pattern. Do you see it's a few days, a few weeks. Like how long until they notice the. It really depends. For some, it can be almost instantaneous. I mean, if somebody's getting five grams of protein at breakfast and then they go up to 30, right? They may see it in immediately. If somebody's getting 20 and they get up to 25, you know, maybe that wasn't the issue. It totally depends on the person, but de I always say, Any data is good data. Just instead of placing so much blame and shame on habits, just let what's happening. Be data for you and think all data is good data. Even what you in the past sort of thought is bad. Just think, oh, this is really interesting, and take this be ha. Develop a habit of noticing. Maybe that's even something you want to implement right as your one or two or three. things you try to implement to work on your mindset. So be in this non-judgmental noticing pattern of just, huh, that's interesting. I was so hungry after dinner. What could have been the cause of that? And try to connect the dots backwards. Other things can contribute, like lack of sleep, high stress. Maybe you had a big workout that day, like try to connect the dots. But just when we take kind of the emotion out of it and. Stop feeling so bad and just really try to get to the root of things. Then you're able to use the data to inform choices and to kind of learn from it. Um, but I don't know if that answers your question. I guess it's hard to say cause it just individualized. It definitely answers it because it's, it's, A scale of magnitude, where you're starting from and where you're going, that that's gonna impact mm-hmm. that is what I'm hearing. And it's so true, right? Like if it's five grams verse 20, it makes a big difference with protein and things, you know, we just, we, uh, you mentioned fiber and so I'm always curious kind of we, okay, we talked about how to increase protein. What about with fiber? Because I find, and this is just like what I hear from people, we might be going up on it, but they might get gaseous or they go too quickly. How do you recommend. What can people have to increase fiber and how do you recommend they go about it? Yeah, slow and steady is really better. So I used to think I could eat beans and then I would avoid them, but then I started introducing them slowly and now I can eat large quantities of beans and I'm fine. So just realizing if you get kind of gassy and have stomach distress, it doesn't necessarily mean your body hates fiber, it's just not used to it. So you could start introducing. I mean, there's fiber and fruits and vegetables and whole grains and lentils and beans. Just slowly kind of introducing fiber to your day. If you are doing like whole grains and broccoli and beans and a higher fiber bread all at once, your body could be like, whoa, this is too much. But you, your body will tell you. So again, it's data. If you get. distress after eating, stomach distress. Then maybe think, okay, you know what? Instead of using a half cup of beans, I'm gonna try using a quarter cup or even less than a quarter cup. Just having a few beans and trying to slowly like, let your gut adjust and get used to it. But understand that it's not that, oh, my stomach hurts. I can never eat the stuff ever. Right, right. That's really good. And someone asked here, um, is the sense of fullness different for the two types of fiber? And I'm assuming they mean soluble versus insoluble. Like if you're eating it in a food form versus maybe like a chewy or a, or dissolved in water. I'm gonna assume, unless I read the question wrong, yeah, I mean, I, I think just fiber in general tends to be filling. I mean, there is research that suggests if you drink food, you may not feel as full. And I like with smoothies, I have clients say, I had a smoothie that was 400 calories and about 30 grams of protein, and so from a meal, they would feel full from the, that same breakdown. Right. But from drinking the smoothie, they don't feel as full. And I actually experienced that myself. There's something about chewing me too. Uh, liquid is like, it doesn't exist for me. It's, it's like, yeah. Um, I say with, with white rice, for me it's like air. It's like, it's like we didn't have. The food it, it just doesn't exist. Yeah. That's how I feel with smoothies. My husband's a big smoothie fan, so he'll make them and he feels really full from them. But then I drink it and I'm kind of like, okay, what's next? Let you know, even though it had a bunch of fiber and protein. So there's all these different things that you could examine for you, and you have somebody's out there. That's where we go wrong with nutrition advice a lot cuz you'll follow somebody and they'll say, drink a smoothie every day. It'll make you feel full. And then if you don't feel full, you feel like, what's wrong with me? Right? You know, I'm doing something wrong. And maybe you're one of the people that feels more full when you chew food. So you could try chewing food. Right. And I'm seeing that. So, so seeing a comment here, I feel the same with smoothies are not satisfying and I, I just, I think it's fascinating how all of our bodies are so different it's quite magical, honestly. Yeah. So I agree. And I think a smoothie too. I could, I haven't tried this much, but I could probably do a snacks movie. I think that could be satisfying to me to make kind of like a afternoon cold milkshake type of thing with a banana and a protein shake and ice. Yeah. As a meal replacement, not my thing. Yeah. So just me. Just me. Could be somebody might love them. I say my, my business partner Carrie, she is all about smoothies and I'm not. So we all get to be our own person. Everyone always say pick your own journey, right? Yes. Let me ask you, if someone is trying to uplevel their nutrition and whatever that might look like, cause everyone's at a different place, what do you think would be like your top two tips for them? I think on from my experience, a lot of people, just to go back to kind of speeding the same drum, a lot of people aren't getting enough, protein and fiber. One thing somebody said, I saw the comment like, I love adding the fruit and veggie to each meal. What research says, what all dietary patterns can agree on it, except I guess, I don't know. There's probably people, actually, I just saw somebody posting, but like vegetables cause cancer or something. Ignore those people, right? You're gonna ignore them. that's like ridiculous. But, fruits and vegetables are. Like the best, best thing, like eat more, right? It doesn't matter. They could be, depending on your budget and accessibility. It could be in cans, it could be frozen. I love frozen fruits and vegetables. We have tons of them at all times. Doesn't have to be fresh, organic from the farmer's market, right? Just, but as many fruits and vegetables as you can get. So something I like to think for myself is, can I get a cup or two of a fruit or vegetable? at most meals and snacks. Love that. So that's just in my mind now and I kind of picture like a little handful. So add a snack too. So I'll get, you know, like a hand, I'll grab a handful of snack peas or berries or bananas are fine to eat, you know, like, or some people like to think half a plate if that works for you. Right. But I think one nutritional change you could make is just, can I add. a little handful of a fruit or a veggie to every meal and snack. Maybe not every, just most. You can work up to it. And then also, if you think of your plate and you think. Can I make protein really kind of shine bright? Can I make it the star of this plate? And so even if you're having pasta, the protein maybe becomes more of the focus. And the pasta is more of the side dish rather than the pasta is the main event and the protein is just. The side dish. Yeah. Oh my gosh, I love that so much. Can you make your protein shine? Ah, because it so excited about it. Like, I wanna go do it. The, it's all these. Tiny things. I'll have clients who will say something like, I know this is really stupid, but if I just put my workout shoes next to my desk, I'll go for a walk. And I'm like, that is not stupid. That's brilliant. Because these tiny, I know you're a big fan of atomic habits. Yeah. But these tiny, tiny little choices add up are brains. Love to think about protein in a fun way or to kind of gamify things, you know, make it fun and enjoyable rather than like. I have to eat more protein. Like that's not fun. Right. This has all been so good and I'm just wondering if people are listening here, they wanna find out more about you, your podcast, just everything like that. Can you tell us a little bit about how people can find you? For sure. You can find me at the health investment everywhere. So on Instagram, on TikTok, my website is the health investment.com. If you click through my Instagram or TikTok profile link, there's just some really quick accessible links on there. I have a$19 hour and 11 minute training that really sets you up for success if you're kind of wanting to DIY this on your own. I have a free guide. My podcast is in there, so I would just. TikTok Instagram website. Thank you so much for being here. I'm gonna, we're gonna link everything in the show notes. And the other thing is, I'm really gonna plug that people go over to your podcast. I love it. You have the best guests on. Thank you. Well, well that one was great too. But you had this doctor on, I don't know if they were, I forget what specialty they were, but this doctor has like an anonymous podcast about like, oh, debunking, debunking, like hormone. Some stuff. Oh yeah. Hd. His website is is hormones demystified.com. So he's never released his identity But he is an endocrinologist. Brilliant, brilliant guy. I broke it into two episodes. Yeah. And just debunked a lot of hormone myths out there. Yeah, it was. So he goes by hd, which is cool cause I mean I, nobody knows who he is, which is been mysterious I was working an episode and I was like, oh my gosh, this guy, now I'm intrigued. He's anonymous. Yes, I know, I know. There's, I know. Maybe we should have all done that. Just been anonymous and then Bill's intrigued. But thank you so much for coming here and for talking to us, and I know that everyone's gonna have learned so much from this, so thank you. Thank you for having me. It was a pleasure and I'd love to come back anytime.