Electrolyte Drinks Dietitian Review

Grandma's chicken soup might do more for your electrolytes than that powder packet. A lot of us are drinking a "fix" our bodies never actually needed just because everyone else seemed to be doing it too.

In this episode, I break down the electrolyte drink and powder craze that's taken over grocery store shelves and Instagram feeds. I cover what electrolytes actually do in the body, who genuinely benefits from products like LMNT, Liquid IV, Nuun, and Pique, and why most people reaching for these drinks don't actually need them. I walk through the science of hydration, the specific medical and athletic scenarios where electrolyte supplementation makes sense, and how to evaluate whether a product fits your actual needs instead of just its marketing.

If you've ever wondered whether you should be adding electrolyte packets to your water bottle "just in case," or felt confused about which brand is right for your lifestyle, this episode will help you cut through the noise.

JUMP TO:
00:00 – Why everyone's chugging electrolytes
02:40 – The science: what electrolytes actually do in your body
6:58 – Who actually needs these drinks (and who's just along for the marketing ride)
12:24 – The sneaky sugar, sodium, and vitamin overload hiding in your bottle
14:44 – When electrolytes go from marketing gimmick to genuine lifeline
28:10 – Signs your body might actually be asking for more electrolytes
28:53 – My brand-by-brand breakdown: LMNT, Liquid IV, Nuun, Gatorade, Peak, and Ultima
31:01 – The bottom line on side effects, water, and choosing what's right for you

Want the full brand-by-brand comparison, DIY electrolyte recipes, and all the sources behind this episode? Check out the blog post below! And if this episode helped clear things up, come find more myth-busting, food-guilt-free conversations over at Nourished & Free.

RESOURCES MENTIONED:
Full blog post

Pique: Calming Electrolyte blend (affiliate link saves + supports!)

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Transcript

Michelle Yates (00:00)
Hey there, welcome to Nourish and Free the podcast, where mental health meets physical health, food guilt gets ghosted, and toxic wellness advice gets roasted by me, your host, Michelle Yates. I'm a registered dietitian with my master's in health psychology. I'm also a certified health mindset coach. And I personally believe that food should be nourishing, health should be all inclusive, and your mental sanity around food and your body should be non-negotiable.

My hope with this show, if you're new here, is that you'll feel empowered and informed and be able to find a more peaceful and quote unquote normal relationship with food, fitness, and your body. Today I want to talk about electrolyte drinks and the, you know, powders that are really hot on the market right now. I get asked about them a lot. And so I wanted to take some focused time to really dive deep into electrolyte powders and supplements and

Just give you the risks, the benefits, give you everything you need to know about them because it gets really easy to just get swept up in, well, my friend's drinking this, so I'm gonna do it too, because she said that it's really helping her. And you get ads and you just get hit with so much, you know, it it embeds into your subconscious of, this must be a healthy thing. And then we don't actually stop to ask, well, is it though?

And so that's really what this episode is here to help you with is deciding if it's if it makes sense for you, in what cases it is healthy, and and also just understand the risks behind it. I will say I'm gonna link a blog post as well that I wrote on this very topic, and it's gonna go in much more detail on all the different things that you could possibly want to and probably more than you want to know about electrolytes and their benefits.

And their risks and their uses and their not appropriate uses. And I'll even go through specific brands on this episode here, but I'll do more of that on the blog post as well. I'll go through what each product gives you, what it doesn't give you, also how you can meet that same amount of electrolytes or whatever it is that a product gives you, how you can get that through food instead.

I go through all of that on my blog post, in addition to some recipes to make your own electrolyte drink at home, if you would like. And if you're somebody who likes to check sources, you want to be able to read the literature on your own. I am gonna be linking all of the sources for what I'm discussing here in that blog post, too. So you will find all kinds of fun things to read besides just the blog post itself. So let's get into it.

Electrolyte drinks are so incredibly popular right now. It feels I I feel like everybody is drinking them. That could just be me. But you probably know somebody that is. Maybe you are yourself and you're here listening to this wondering, wait, is there something that I should know about these that I don't know yet? So, like I said, I hope that this episode is is informative for you and helps you make a decision for yourself.

The most popular ones that we're seeing right now are brands like Elements or Liquid IV. Noon is another one. And then I'm also I'll talk about Peak as well, because my cousin works for that company. So I want to give them a shout out because I actually really like Peak. anyway, I'm getting ahead of myself. So let's first just take a second and lay some foundation and talk about what do electrolytes do in the body? What even are they?

Okay, so this is my my little science section. So just bear with me. I'll make it quick. Don't worry. Electrolytes chemically, they are minerals that either have positive or a negative electric charges to them when dissolved in a solution like water.

that matters physiologically because they influence things like metabolism, neuromuscular functions like nerve signaling and muscle contraction. They're especially important and critical for your cardiac health. when we see issues with electrolytes being out of balance, we typically also see issues with cardiac function.

And then of course what they're most known for is fluid balance like hydration, and then that influences blood pressure as well. When it comes to hydration, which is of course the main marketing angle of these electrolyte drinks, I want you to think of your body like a sponge. Think of yourself a sponge, Bob.

Water is gonna fill up that sponge, right? When you get water poured on you, you fill up. But electrolytes are what help your body hold on to that water and then also shift the water into places where it needs to go. When you sweat a lot, you're gonna lose water.

and electrolytes. Electrolytes are calcium, sodium, magnesium, phosphate, aka phosphorus, potassium, chloride, and bicarbonate.

An electrolyte drink is gonna aim to replace both of those at the same time, the water and the electrolytes. Depending on the product, it might only replace sodium, or it might replace sodium and potassium, or it might replace sodium and magnesium, or it might replace all of those. Like there, it just depends on the product. And again, I'll have more information about that on the blog post in the show notes.

So that's kind of just your basic overview of what electrolytes are and their main functions. That said, plain water is perfectly adequate at hydrating us. It is the most effective product, so to speak, for hydration. Electrolyte drinks are really only helpful for those situations where there's a lot of sweating.

Like endurance exercise, especially if it's out in the heat, vomiting, diarrhea, and then a few niche medical conditions as well. So I'll get into that in a little bit here. But I will say that most people get sufficient electrolytes just from their food and regular beverages, especially if you're having a variety of fruits and veggies, nuts, seeds, beans, fresh meats, whole grains, you're gonna be fine. You're gonna be getting your electrolyte needs met. We don't need to supplement.

with these products if you're just you know your average Joe not that you're average you're perfect you're wonderful well none of us are perfect but you have your unique qualities you have your things that make you you you are special don't hear me say that you're not what I am saying is that you might not be an endurance athlete though and that's okay you've got your other gifts too but not your average individual is gonna need an electrolyte drink

Especially if they're living in an air-conditioned house and you know, they drive an air conditioned car to the air conditioned gym or office and then get back in the air conditioned car to go back to the air conditioned house. Like we just we don't we don't really need these. It's kind of a waste. but why why would they hydrate better than water? Let's talk about those situations where it actually does help to add electrolytes.

why it is helping and the science behind that. If you don't care about this, you don't need to listen to this. You can skip ahead if you want, but I want to just briefly explain why electrolyte drinks do hydrate better than regular water. And it's only in the cases where somebody is losing excessive amounts of water and electrolytes. now I want you to picture a situation where that's true, like an endurance athlete.

Let's say they've been exercising outside for three hours. They are finally done. They're sitting down to take a break and they grab their water bottle. Do you think they're gonna take just one sip of water? Absolutely not. They're probably gonna chug that thing because they're gonna be so thirsty.

That athlete that's rehydrating, they have to be careful about how they rehydrate. If they don't have a drink that has electrolytes in it, then what can happen is that they drink too fast, too much too fast, and it floods their system with a whole bunch of water. And your sodium levels end up being too low compared to how much fluid there is. Think about like a sandbox, right? Or like a glass with sand in it.

when that glass is halfway full and there's, you know, a fourth of a cup of sand in there. If you add water to that glass, but you don't increase the amount of sand in there, now there's a lot more water than there is to sand. The ratio has changed, right? And so that's what's happening when athletes are rehydrating with water. If they do it too much too fast and they're not also adding

salt into their system to complement the increased ratio, or to fix the risk of an increased ratio from water to salt,

Then your blood sodium can just get too diluted. It's too much water and too little salt, which moves water into cells and causes them to swell. This is a problem because if the swelling happens in the brain, then that's particularly dangerous. We get headaches, nausea, vomiting, and it can get even more serious muscle twitching, blindness, convulsions, and death. So we don't want to rehydrate too much too fast. If you're going to rehydrate,

with a lot at once, it's helpful to add the sodium in as well, so that we're not messing with the ratio of salt to water in the blood, essentially.

I'm not a sports dietitian, so sports dietitians should definitely be your go-to if you are an athlete listening to this right now or you know somebody that is. Make sure they're seeing a sports dietitian because they they live and breathe all of this information. I've just I have enough understanding to be able to do this episode and talk about it in this capacity. But for your situation, please talk to a sports dietitian.

but what I was gonna say is that consuming sodium during prolonged high sweat exercise does replace some of that sodium being lost and supports that fluid balance. But

Electrolytes can't make unlimited water consumption safe. There's still a point where we need to be done. We need to cut the fluid. you don't normally have to educate anybody on that. It's usually pretty obvious from just the fact of you don't feel thirsty anymore. So drink to thirst. Check with your sports dietitian if you have any questions, though, about fluid replacement and sodium replacement after exercise or before exercise.

So that's where these drinks can be extra useful for hydrating and just keeping that sodium fluid balance in check.

There's some other situations where this is going to be really helpful for as well, not just your endurance athlete. so I'll get to that in a second, but I want to first just kind of zoom out and think about what are the cases that you typically see people using these products? Maybe you actually only see people using them that are endurance athletes, but I for me, I feel like people.

that have no business drinking these drinks are usually the ones drinking them.

I mean, I don't I don't blame people though, because the marketing budgets are so intense on these products, and the even the influencer marketing on them is really intense. And so it makes sense that the general public is thinking, this must be healthy. I've seen it everywhere, everybody's having them. I should get some too. But whether electrolyte drinks are healthy or not is gonna entirely depend on the scenario. First one.

Kind already touched on this, is if someone has lost excessive amounts of sodium through prolonged exercise or anticipates doing so. The second is if someone's super ill and having a hard time rehydrating due to vomiting or diarrhea, and maybe they're still too sick to eat, they can't get their electrolytes through food, then in these cases it it's actually so helpful and quite a blessing to have something like an electrolyte drink available.

They can be really therapeutic. They can also be very therapeutic for individuals with certain conditions, medical conditions like cystic fibrosis, POTS, which is postural, orthostatic, tachycardia syndrome. It involves like dizziness and fainting and stuff like that. Their sodium needs are a lot higher. And then it can be helpful for low blood pressure as well.

But for the general population that falls outside of those constraints, these drinks just don't really make sense for them. It doesn't make sense to flood our system with electrolytes, particularly with sodium, aka salts, same thing. Sodium salt, same thing. I'm gonna use both terms here. Because at least in America, we're not hurting on the sodium. This is not an issue that we have. We get too much of it and we have

Cardiovascular disease is our number one killer. Like we really do not need to be finding ways to add more sodium into our diet than is already happening very naturally behind the scenes. and in some cases too, the drinks can be providing a large amount of sugar, such as Gatorade. And don't get me wrong, for endurance athletes, and then also certain situations too, like medically or with sickness, that glucose can be

Very necessary and very helpful. But for the general population, we're typically also getting more sugar than we need without even trying, right? Salt and sugar are two things that we really do not struggle to get. And we're typically trying to find ways to help create more awareness around having less from a public health perspective, right?

And depending on the product, they may also have other vitamins added in that the consumer really does isn't aware of. Like they might not be taking the time to look at the ingredients and see that those vitamins are in there, or they just don't have the understanding, which is understandable, to know if they do or don't need those vitamins. I mean, we really need a medical evaluation and labs.

To know if we need to be supplementing with vitamins, but we're just so easily grabbing these things off the shelf, putting them in our water bottle, and then taking in all these extra vitamins and minerals that we didn't even ask a medical professional if we needed or not. So in my opinion, these drinks can cause a real issue, you know, like you wouldn't take a prescription that you weren't sure you needed, right? But with these drinks, a lot of people are taking them with the false belief that they must be healthy.

because so many other people are doing it. They have a health halo around them right now. And we're not usually doing our due diligence to be sure we need it.

Now there are a few cases where these electrolyte drinks make absolute sense and they would be considered healthy and beneficial. So let's get more into that. I already mentioned the intense exercise. When I say intense exercise, I'm talking like your marathon training, your 90 plus minutes of cycling. We can knock it down to 60 plus minutes if you're out in the heat. triathlon training, long.

laborious hikes, again, especially if it's hot out and you're having trouble refueling with like a trail mix or something, then sure, these electrolyte drinks can actually be very helpful and be a godsend for people who are losing a significant amount of sodium through their sweat.

What if you're not necessarily exercising though? What if you're like mowing the lawn for three hours? What if you work construction and you're outside all day doing some pretty intense labor? Those are also situations where I would consider an electrolyte to be helpful. Again, it just depends on like, hey, what is the rest of their lifestyle look like? What do their dietary choices look like?

that's where you really need to check with your own dietitian to see if it makes sense for you. But in those cases, yeah, I could see that being beneficial.

So then let me shift into another situation where these can be helpful that is not activity related. When we're sick, we are also getting dehydrated if we are experiencing vomiting or diarrhea, especially if it's been going on for days. And if it if that's happened to you, I'm so sorry. Sending my love. But we're losing a huge amount of water and electrolytes when we have some type of illness like a norovirus or something like that. And so rehydrating is essential.

And adding electrolytes to that hydration is not a bad idea. This is also though why your grandma's chicken noodle soup or chicken wild rice soup can be just it it can just hit the spot when you've been sick because your body is depleted of electrolytes. And if your grandma gives you that chicken noodle soup or that chicken wild, whatever you're into, you know, whatever it is.

That soup is not dissimilar to having a magic potion for replenishing the electrolytes you just lost. Because you're getting some electrolytes through the chicken. you're obviously getting salts. Most soups are salted pretty heavily. there's a reason why that became a very popular remedy for being sick to your stomach, is because it's actually very, very beneficial.

some medical conditions where we can see these being helpful is I mentioned this already, we got pots where high intakes of sodium may be recommended to the patient depending on what the provider thinks. Some people are going up to you know 8,000 milligrams of sodium a day when your average individual needs between 1500 to 2,000. it just depends on the person. Some people don't need to go that high, but you know.

In cases where they're having to take salt tablets in order to meet their needs, maybe doing a drink would be a more enjoyable way to take care of themselves medically. So that's I like that option for them. I also like it for folks with cystic fibrosis who excrete more sodium chloride than normal and are recommended to increase their sodium intake,

Especially if they are exercising or have gotten sick or it's a hot day, folks with cystic fibrosis have massively increased needs compared to the general population. And then possibly in cases of hypotension as well, where someone's having low blood pressure.

One thing to think about if you haven't tried this yet, and again, please check with your provider. But one therapeutic modality I did find in the literature for hypotension is just rapidly taking in 500 milliliters of water, just plain water. Don't put electrolytes in there, just plain water.

That can raise your blood pressure with an onset of about five minutes and peak at about 35 minutes and last up to an hour. So check with your provider on that, but that might be a really easy solution to your hypotension that doesn't require you going out and purchasing an electrolyte drink.

So getting back to Americans consuming more salt than we generally need to, about eighty-seven to eighty-nine percent of Americans are exceeding the recommended amount of sodium, which is twenty three hundred milligrams a day by consuming thirty two hundred to four thousand. So we're almost meeting double the recommended amount.

And this matters because it increases your risk for cardiovascular disease and whatnot. so when we think about general population, it doesn't make sense to be having these drinks. However, if you are a part of that 11 to 13 percent who is not exceeding the recommended amount, you're even getting less than the recommended amount for whatever reason.

or you're an athlete or you have these medical conditions, then these could absolutely be helpful. So if you fit the bill for needing an electrolyte, here's what you can be looking for. I want you to focus on finding a balanced electrolyte profile that makes sense for what you're needing. If you are primarily somebody who needs to have more sodium in your diet,

Well, first all, you can just get it in your diet. You can just put more salt on your food. But if you especially like the idea of drinking an electrolyte drink, make sure that the product you're choosing is just mostly giving you that sodium. You don't need a whole lot of other stuff in there unless you've gotten some labs and you've seen, yeah, I'm also generally low in magnesium, I'm low in potassium, I'm having trouble getting that in my diet.

Then sure, you can get a product that also has those as well. but be smart about the one that you choose and make sure it makes sense for your situation. And when it comes to the sodium, make sure the amount makes sense for your situation. Products like LMNT are at a thousand milligrams a dose, which is absolutely insane and only relates to very niche populations.

Products like liquid IV back off to about,

490 milligrams of sodium, so it cuts it in about half. But then this one also has B vitamins added in, which can turn your urine bright yellow and make you think you're dehydrated when you're not, making you think you need to have more of the product. It's actually brilliant. and then there also can be, you know, those don't have magnesium. Maybe you want magnesium.

And it's just unnecessary for everyday hydration, right? To be getting that much. So think about your situation and what makes sense for you. I'll have more of the breakdown on what each of these popular products give you and then how you can also just get it through food instead if you want in that blog post. So I definitely recommend checking that out. but all in all, you gotta think about your situation and you gotta think about what makes sense for you. Don't just drink something because it's on sale at the grocery store because your friend sells it.

Make sure you're evaluating what it's giving you against what you actually need and your lifestyle.

Michelle Yates (22:02)
Now, you might be thinking, okay, Michelle, I get it. Make sure it makes sense for my situation. Ask my provider, yada, yada. But like, which products do you recommend? Okay, so if I were to highly generalize which products might make sense for common scenarios, here's what I would say.

For those exercising around that like two hour mark, one to two hours, especially if it's in the heat, I really like noon sport, N-U-U-N. I haven't tried it myself. The way I said that make it made it sound like I've tried it, but I mean that I like what I'm seeing in terms of nutrition facts and everything. It comes in at around 300 milligrams of serving, and it has enough glucose as well to aid in quick absorption without being too much. Now that's something I haven't explained yet.

Sugar does help with quick absorption of electrolytes. it's not like crucial in order to get the benefits or absorb it, but if you're needing quick absorption for whatever reason, it is good to have that glucose in there to help. And noon gives you just enough without it being too much. Likewise, Gatorade is also a great one.

For getting the same amount, roughly the same amount of sodium. I think it's depending on which Gatorade it is, it's like around 300, 380 milligrams, I think, of sodium. I'm not looking at it right now, but from what I remember, I think that's what it is. and then the only downside to that, well, downside or upside, just kind of depends on what you're wanting. There is more glucose in there, more added sugar. That might be great for your situation. It might not be. It just depends. Most people aren't hurting for getting

sugar in their diet, but especially when it comes to athletes, sometimes they do really need that. So it just depends on your situation. If you need more or less glucose, you might want to go for Gatorade if you need more or noon if you need less. For those going beyond that and who are more of like an endurance athlete or exercising like three to four hours, something like that, I would bump it up to about four hundred milligrams of sodium. And I mean, you can't always just do like

a dose or a dose and a half of noon. But if you want to just try a different product, you could do scratch labs, which is about 400 milligrams of serving, or liquid IV, which has closer to 500 a serving. Plus the liquid IV does have other vitamins and minerals that I'm guessing an endurance athlete could likely use more of. Just depends, of course. And they do have sugar free options. So if you need that, it's there. If you don't, you can

Get it with or without. It's nice that you have the option. of course, just check with your sports dietitian there. For POTS patients, liquid IV again, or maybe element would work, just check with your provider and your dietitian on what they think. LMNT is a thousand milligrams in one packet. And that might be awesome if you're the POTS patient who needs like 8,000 milligrams. That's a really handy way.

to be able to get that. but if you're one that only needs four thousand milligrams a day, you know, or four grams, and you have a pretty salty diet, then having an element might not make sense for you. So just tread carefully there. You can also split the packet in half and do two separate doses of five hundred milligrams or half a gram.

or in that case you might just want to do liquid IV instead, but then it's got the extra electrolytes. You know, there's obviously you gotta think about your case. So for the individual who's not an endurance athlete though, or who's not exercising for two hours or in the heat or diagnosed with cystic fibrosis or pots or hypotension, honestly, just drink regular water. I mean, if you really want to do an electrolyte drink that's low in sodium,

Ultima Replenisher works well for that. It only has 55 milligrams of sodium, so it's pretty low. if you're needing a little bit more, maybe you have like mild blood pressure issues, or you've just like been sweating a little bit more than usual, or whatever, maybe for whatever reason you want a little bit more sodium than that. I really like Peak. it's P I Q E. It's a tea brand, and they have.

fantastic matcha, but they also I think it was the last year. My cousin actually works for them. And so anytime they launch a new product, he'll like bring it over and give it to us to try, which is really fun. So I think it was last year that they launched their calming electrolyte product. And I really like that one. It's got magnesium in it too. And it's only about 150 milligrams of sodium.

So that makes a little bit more sense for the general population. And it can even help those cases where it's like, I'm not an endurance athlete, but I could use a little bit more sodium, maybe for blood pressure, especially if you do need magnesium. Like I've been needing more magnesium lately. And so I've really liked their calming electrolyte product.

Like I said, my cousin does work for them and I've tried all their products. I do really like them. I'll put an affiliate code or link in the show notes. You do not have to use it. It is purely just if you're like, that actually sounds like something that I would like and that I would benefit from. they are on the pricier side, so I would love to be able to share a discount with you and I can.

Just know it does give me commission. That's not why I did this podcast episode, though. It was totally an afterthought. I was like, I should talk about Peak, because I really like them. And I want to shout them out too, because I think they're a great company and and I like my cousin. So

When it comes to these electrolyte drinks, make sure you're keeping an eye out on potential side effects.

They're generally safe, but it just depends on the dose and not only the dose of the individual packet or, you know, tablet or whatever it is that you might be using, but over an extended period of time too, what's your dose of use over the month, you know, or six months or what have you. So yeah, just be sure you're keeping an eye out those side effects

become particularly relevant with that repeated use or high dose products like LMNT or liquid IV and folks with kidney disease, cardiac concerns, or who are on medications that may interfere.

here's some signs that you would potentially benefit from supplementing with electrolytes. The first one is if you're having muscle cramps, weakness, or fatigue that could indicate a potassium or magnesium depletion.

Nausea, headache, or lightheadedness could be indicative of low sodium or just general dehydration. Heart palpitations can occur with both low levels of sodium and low levels of potassium. Confusion, irritability, or cognitive changes could be indicative of some sodium or potassium troubles as well. Possible signs of electrolyte imbalances during

Exercise in particular would be dizziness, muscle cramps, fatigue outside of the normal. Obviously, you're gonna get tired at some point. but if it's kind of outside of the normal and you're like, this is weird, I don't get this tired this fast, or just this tired at all. excessive sweating, of course, we expect some sweating, but if it's excessive, especially if there's like salt residue on your clothes or your skin as a result of your sweat, that could

be a sign that you might actually really benefit from supplementing. However, a true electrolyte imbalance is pretty rare outside of extreme conditions. And the best way to know is to just go get your annual exam and and get your labs back. I mean they're gonna test your electrolytes in your basic metabolic panel anyway. Electrolyte drinks are not without their uses.

And I want to be clear about that. I'm not an electrolyte hater. It just all depends on context. And I am a hater for how popular they are and how marketed they are towards the gen pop. General population does not need these products. And they're being pushed really heavily. And especially in a country that's already over consuming sodium by almost double the recommended amount. It just is like

This is such a classic example of companies creating a problem that doesn't exist and then saying they have the solution, like especially a product like LMNT It's just like, man, I just I was looking at their website and I was like, yo, I am getting such an ick from this website. I just am not a fan at all. But like I said, I even I will admit there can be some circumstances where those would be very helpful, like pots or

Or whatever. It just, it's so dependent on the person. And those are niche cases. And that brand in particular is not marketing itself to those niche cases. Otherwise, we would not be seeing it in all of the stores that we're seeing it and all the ads that we're seeing it.

So yes, electrolyte drinks, totally a fan in those circumstances where it makes sense, like endurance exercise, intense heat and illness or medical conditions. They can be really convenient and helpful too, especially when you just think about like patient compliance. Like if you're gonna prescribe a patient something, it's only beneficial if they actually take it.

And with a drink like this, it's pretty easy for that patient to get it. It's even enjoyable. And if something's enjoyable, they're more likely to adhere to that recommendation. So from that lens, I do like these products for when it's appropriate. But they're not necessary for everybody or something that everybody needs to be drinking. And your good old-fashioned filtered water is gonna be the best product.

So to speak, for being hydrated. I hope you found this review helpful and informative so that you can make the best choice for you. I again highly recommend checking out my blog post. If you have more questions, there's a good chance it's going to get answered in that blog post. If you want to see the references and sources I have for all of this, be sure you check that out as well. If you have an ask for future podcast episodes

Be sure you let me know by leaving a love note. You can find a link to that in the show notes and leave a rating and review as well if you're a big fan of the show. It helps me a ton with this show being shown to more people. So Appreciate you.

Thanks for spending some of your day with me and we'll see you next time.