Unlock a new timeline by prioritizing your health, nutrition and Self

Happy February! (I feel like this is the real new year)

This episode is PACKED with specific tips on nutrition, health and prioritizing yourself in every way. When you start pouring energy back into you, things change for the better.

Listen to this episode if you're looking to elevate, reset and gain new tools when it comes to bettering your habits and making your way to another version of YOU. This is your year, and it's time to give it your all! 

Hope you love this episode! 

Link to my ShopMY

Link to RECIPE (PB chocolate sweet treat)

Workouts mentioned:

MadFit

Heather Roberston

If you liked this episode, please leave a review or rate the show! It would mean so much to me and goes a long way!

As always, feel free to reach out to me either @sofia.dasilva or @imstillloadingpodcast

With love,

Sofia

Transcript

SPEAKER_00 0:00

Hey everyone, welcome to another episode of the I'm Still Loading podcast. I'm your host, Sophia, and I hope everyone's having a good day, week, weekend, whenever you're listening to this. I am currently recording this on a Sunday. It's February 8th, and I feel like February feels way more of a new year than January ever did. I don't even know what happened in January. I feel like it went by so quickly, but also lasted years. I don't know. I feel like a lot of people have that same sentiment. And if we're going deeper into things, I also feel like the energy of February, which technically is when the year of the horse begins, just has like this new energy to it. So I'm really enjoying February so far. I can't believe it's already, we're already a week in. I wanted to record this a little bit earlier, but listen, things just happen. So I'm gonna get into it today. The episode that I have for you is a little bit of a deeper dive into things that I've been doing to really pour it back into myself. So I think I've mentioned in a few episodes already, the best thing you could do when you're just trying to get back on your feet and just, you know, figure it out is pouring energy back into yourself. And I really have been taking that in full steam for the last few months, and it's been feeling so amazing. And honestly, I'm not saying this to, you know, put myself on a high horse or anything like that, but I have received so many compliments about my hair, my skin, just the energy. So I really wanted to share kind of the deep dive, nitty-gritty things that I've been doing. And you can use this as kind of a reference for some of my favorite things, a reset, just anything that if you feel like you wanna, you know, kind of dive deeper into your health and prioritize yourself a little bit more and just feel a little bit more grounded. I really think that this is a great place to start. So I'm gonna dive into it and yeah, stay tuned. Okay, so the first area that I want to dive into is nutrition. And I don't know if you guys know this about me, but I actually studied holistic nutrition for a year after I graduated university. It was really something that I was so, so interested in. So I took a year to study that. And holistic nutrition is really talking about whole foods and also just health as a whole, but I do really have a deep interest in nutrition and what you put in your body. And as someone that has also struggled with my relationship with food, as I've talked about in a few episodes, it's really interesting just where I am now and how I see food for the first time in a really long time. So my advice on nutrition is really starting with Whole Foods, just focusing on Whole Foods because there is so much noise in the nutrition and health and wellness space. There are so many supplements, there's a new product every other day. Everything is enhanced with either protein or other vitamins, other things. I think just stripping it down back to Whole Foods is the best way to one, really get all the nutrients that you want to undercomplicate nutrition and just look at food at okay, this is giving me nutrients so I can have energy. This is giving me nutrients so I could feel good. Looking at it that way has been so, so, so helpful. And now every time I eat, it's an opportunity to fuel my body. And it doesn't mean that it has to be just like super boring food. It you can make delicious recipes. And I am gonna actually share one as well that I've been making. You can make really delicious recipes by using wholesome ingredients, and it doesn't have to be complicated. I don't even think that you need to go organic for everything. Obviously, if that's something that you can do, you can look into it. But to really have some staples of whole foods that you can make sure that you have enough protein, you have enough of your vitamins and minerals, you're using a variety of different produce, that's really where I would start. And because you're heat eating high nutrient food, then you feel less, you feel less cravings for other things as well, because you're actually giving your body what it needs. Another thing that I've noticed once I started including way more whole foods and focusing on foods as fuel and trying to find the highest nutrient food available is that you don't actually need as much and you become satisfied a lot faster. However, this is a practice as well and something that I've been implementing is trying to eat at a point where I'm not overly full, just satisfied because this really helps with digestion. It also helps you get to know yourself better in the way that you're getting to know what your actual hunger cues are, and you're starting to separate that between am I just eating because I just don't want to stop eating or I am craving, you know, the comfort, whatever it is. When you mindfully start thinking about, okay, am I actually good right now? Like, do I need more food? You have those little check-ins with yourself. And I feel like you actually get to know yourself more in the process, which has been really nice too. So that's my advice when it comes to really like the basics of nutrition is whole foods first and then really taking it one step at a time, making sure that you're getting a high nutrient diet so that you can control your cravings and that you can feel good, have the energy to do the things that you want to do, improve your digestion, and obviously it does help anything that has to do with like hair and skin and nails when you're including a lot of high nutrient dense food. So these are the staples that I have in my fridge or freezer at all times. Um, so eggs, Greek yogurt. I always have some chicken or meat or something like that, either in the freezer or in the fridge. I order from a farm and then I just have it in the freezer and take it out as I need. I love cottage cheese. I think you know, people are kind of weird with the texture sometimes, but it's such a good high protein option when you need like a quick breakfast or a snack. I personally am in my kiwi era, so I always have kiwis, but having some fresh fruit available, so high in fiber, so hydrating, really good for your digestion and skin. I love berries. They're super high in antioxidants and they're just so delicious. Uh, but again, it's really about what you like, and these are just things that I personally like. I always have sourdough in the fridge as well or in the freezer, butter, and then some sort of vegetables. So you can just rotate with what you like. I usually like broccoli, zucchini, arugula. I like to have cucumbers and tomatoes to make salads. So that's pretty much the staples. And I find that when you have your staples ready to go, it just makes everything so much easier. It removes the guesswork into your meals, and you can really make with everything that I've just listed, you can make so many different types of meals as well. And you just have to see what you like. But it takes a little bit of effort at the beginning to just narrow down what you always want to have as a staple, and then from there, it just makes your life so much easier. Okay, and when it comes to supplements and extras and all that stuff, like I said, there's so much out there, there is so much noise out there, and an overwhelming amount of supplements and products. And I work in that field, so I know there is something new every single day. So I have actually filtered down, and these please look at these as just like an extra, because this is again the space that I'm very into, and I love sharing about it, but I know it's not always accessible to everyone, and it's also not, I would say, top priority as much as just simplifying your Whole Foods diet. But these are the things that I have added into my life that have made my life easier or that I just really enjoy. So starting off with filtered water, I think any filtered water is better than tap water. There's just so much in our tap water, and I've just become so sensitive to it too. It's like when you smell it, you can really smell the chemicals and the chlorine. But I have a Berkey filter, it's linked in my shop my so you can check it out. But there are so many different types of filters that are just not as complicated that at least remove some of the extra chemicals that you don't really need and that keep your water clean and tasting good. It's also about the taste. Like I really feel like there's a difference in the taste and that still retain the minerals. And if you're a coffee drinker, I also have a great coffee in my shop my, which is a super clean, toxin-free, mold-free coffee. And those are the things, the little things, because I have that every day, that do make a difference. Um, and then when I'm talking more about extras, extra supplements. If you're looking for a protein powder, I really like the ATP protein powder. And all of this, again, is linked in my shop so you can check it out. I also love the California Gold Collagen. This has really helped with my hair because I was losing a bit of hair during some stress. It really helps with my skin, with my nail growth. I also love having tea. So tea is like something that I have every single day. I feel like it really helps with my nervous system digestion. I love peppermint tea and I love chamomile. And I feel like those two, after dinner, before bed, amazing. And if you wanted to just kind of boost your water in the morning, lemon water is something that I do every morning. It doesn't have like I mean, there's been studies where it's not like life-changing benefits because there really was a moment for lemon water at one point, but it really just tastes so good. I feel like it's refreshing in the morning and it does help kind of boost your digestion as well with the vitamin C and the enzymes. So those are little things that I do as an extra, and they're all linked in my store. You can go see that. And before we end this part on nutrition, I will share a recipe that I've been making. This is really just to show you that you can use very simple whole food ingredients and still make something delicious because there definitely isn't a correlation between whole foods and avoiding or missing out on delicious tasting food. So I'll just share one of the recipes that I've been making. It's kind of a sweet treat, it's good, and it just comes to show that you can really, really make delicious things with wholesome, high nutrient dense ingredients. Okay, so now this section is all about movement. And I think starting with kind of the same theme as I would with nutrition is really simplifying it and finding something that you actually like and that you can stay consistent with. And I've talked about the concept of consistency and showing up for yourself and just making sure that you're doing little things for yourself every day, but the key is really doing it as much as possible. So that is why finding something that fits your lifestyle in the long run is so important. So I think of sometimes, you know, like, oh, I should be maybe doing more of this or or like going to another class or another gym. But as of now, right now, the things that keep me consistent are the home workouts that I do three to four times a week. And I think that knowing that this is something that I could fit into my lifestyle for years ahead makes me feel really confident in it. And it might be like, yes, I could probably be going to a gym with a trainer and doing all these other things and trying all these other machines, which I'm sure that I'll explore and get into eventually. But right now, this really fits my lifestyle and it makes it so much easier for me to actually do. There's a path of least resistance, and actually, this is something that I apply to many things, and even starting a podcast, for example, I remember just trying to pick the path of least resistance, so finding the simplest microphone, the simplest way to record, uh, just making it super, super easy for myself so I can actually do it. And I view movement that way as well. So my home workouts make it so easy because I could just roll out of bed, turn on my TV, and do a workout at home, and then go for walks. That's easy. I can just go outside. And I also have a membership at the gym, but mostly just for the treadmill because in the winter I don't always want to walk outside. So you just want to do things that really make it easy for you to do it consistently and think about okay, can I still be living this lifestyle in a few years? Can I still be living this lifestyle if some if something kind of happens in my life, like I could still kind of keep this routine? That is what I'm focusing on, and that has made me so, so consistent. If you don't know where to start with this, I definitely recommend, you know, working with someone. I think that's great. But if that's not something that you can do right now, there are honestly so many resources on YouTube. I have found incredible people to follow and to do workouts with on YouTube. I love Matt Fit. And I've also started, now I'm blanking on her name. I think it's Heather Robertson. If it's not that, I'll correct myself in the notes. But those two have been incredible. I'm so obsessed. They have so many different types of workouts, and sometimes even if you have 15 minutes, it's still better than not doing anything because you're showing yourself that you can still commit to that habit and that you you could still commit to what you said you were going to do. So that is great. YouTube, love it. You can also find a friend or someone to keep you accountable. You can join different communities. You know, I got into running by joining a run club. I didn't really like running, and I don't love running even now, but I still do it because I love like I love the feeling of it, and I like the community of it, and I like the challenge behind it. And even me saying I don't love running, I'm still running at 10K in April and I'm still running a few times a week. I still am excited to join a run club in the summer. So just finding people and the community that can really help you be part of that lifestyle because the people around you really do matter, and the interests of the people around you really do matter. So if you're feeling like you're kind of alone, there are so many communities, even online communities, that you can just join and try to get into and make it part of that habit because this episode is all about unlocking this new timeline, this new version of yourself. And you need to visualize that version of yourself and do things that match that version of yourself. So if it is someone that works out works out every day or that enjoys movement or that has a healthy lifestyle in that way, put yourself in those environments and put yourself in places that you're gonna be inspired. And again, because we're in an age where technology is obviously very present for us, you can find those communities online as well. And that has been super helpful for me personally. Okay, and now these are the little extras that I've been now adding since I've been doing the bases for a little while. So I like having some add-ons now, and I have all the dumbbells I need at home, which is great. And then I also got a weighted vest to put on my walks to kind of boost that. So if you look at those opportunities, that's also really helpful. Like you can do workouts at home just with your body weight, but then maybe start to get a few different things that you can lift, a few different dumbbells, or you can even use like household products if you don't have access to dumbbells to just get that strength up. And then things like ankle weights or weighted vests, and instead of taking a walk for 20 minutes without the weighted vest, then you're also adding something that's gonna build your strength and build your stamina, potentially burn more calories. So it's little things like that that I have found really helpful to just add on. And then I think my favorite, favorite thing that I've purchased has been my Garmin. And it is more of an expensive purchase, but I am obsessed with it. It has helped me stay so motivated. It's so interesting to see the types of workouts that you do, how it affects your body, the you know, the different stats, it's actually pretty incredible. It does so much, and that's just an extra tool that has really, really made a difference for me in terms of motivation. And even when I'm running, if I see that, you know, I'm close to the 5k and I really want to stop, I'm not gonna stop because I want to hit that 5k on my garment and I want to record it. So even if that's the way that I'm motivated, it has helped me and I do find them super cute. I love, like, absolutely love them. I got mine last year uh during Cyber Monday or, you know, like Black Friday sale or whatever. Just, you know, they're they're often on sale. I check and they're still often on sale. So if you're interested in getting a tool, I love the Garmin. I haven't tried the aura ring or or those kind of things either, so I can't really compare, but I am super, super happy with my Garmin. Okay, so now we're gonna get into sleep and supporting your nervous system. And I want to preface by saying that I'm just sharing things that work for me. I think I've mentioned that a few times, but I work on such a different rhythm than some of my friends, and it doesn't mean that it's better than their rhythm because I was actually talking to one of my friends, and she um she likes to go to bed later and she likes to wake up a little bit later. Like I like to go to bed at nine and wake up at like 5:36, and she likes to go to bed like 10-11 and wake up at 8. And she's always wanted to be more of like a 5 a.m. person. So she tried and she tried, but in the end, it just wasn't working for her system. She would feel drained, even if she slept early and woke up early. It just wasn't working out for her. So what I'm saying here doesn't mean that you have to fit a specific thing. I personally like to go to bed really early and wake up early, but that's just what works for me. I think what's important is making sure that you're optimizing your sleep regardless of when you're going to bed and regardless of being a morning person or not. It's really about optimizing the best sleep that you can have because again, I'm saying this as someone that doesn't have kids, so I know that in that respect it might be different, but trying to optimize your sleep is really gonna help you function day to day. And as someone that has gone through really crazy times where I didn't sleep for months and I had to rely on sleeping pills and just readjust all of that for myself, I have found things that have really stuck and helped me sleep better. So the first thing is really optimizing your sleep routine. So before you're going to bed, I think it really starts before and creating that ritual of putting your phone away. That's a big one. I leave it completely in a different room and floor than my bedroom. And if you can do that, if you don't have any like emergencies or are not on call, again, I know this is very specific to me and my lifestyle, but it does help. If you can do that, if you can not sleep in the same room as your phone, if there you're not waiting for like emergency calls or things like that, it is so powerful because you're going to bed without a screen. You're able to just connect with yourself, have your moments to yourself, maybe read something, maybe pray, and then wake up and you're not fully immersed in the day-to-day of what is happening in your life. You're not immersed with the light in your eyes, and you can just take a little bit more time. The next thing that has really helped me, and I just mentioned that, is just taking some time before bed to connect with yourself and to recap the day. Spend some time with yourself, spend some time with God, spend some time praying, giving gratitude for the day, and I'm sure you're gonna find nuggets in the day. So when I go to bed, I'm now in the habit of just kind of thanking God for the day that I've had, looking back at, you know, the things that have happened, being grateful for the things that have happened. And if there are things that I didn't love, also just taking a moment to reflect on that. And trying to go to bed with that peace has really helped me sleep a little bit better. And when I don't do that, I feel like I'm not as peaceful. And sometimes I have wakeups during the night or even bad dreams, things like that. So I try to just go to bed with a bit of a clearer mind, and that has really helped me just to have that moment with myself before I actually sleep. The next thing that you're gonna want to do is making your room clean and comfortable. I find that it's really hard to relax, and I feel like my nervous system is more on edge when things feel chaotic in my room and in my home in general, but especially in the sleeping area. So even if you just need a little bit of organization before going to bed, even if you're tired, just try to maybe put your clothes away. I am really bad at putting my clothes away after I take it out of the laundry. Sometimes it takes me so long. Like I'll fold it right away, but then it will just sit there because I have to put it in different areas and it feels overwhelming, but I can't go to bed without doing that because then it just feels chaotic in my room, and it really, really does impact the way that I. Sleep. I was also talking to my hairdresser about this, and she has been having a hard time sleeping. And she says that she's trying to just clean her room, have it more organized, and that it is helping. So that is something that I would also focus on and just making sure that you have like the right temperature. If you can, you know, curtains, if not, you can have an eye mask, like just making it ready to sleep. I think that that really helps. If you need some sound in the background, I like sleeping with a fan on. There's just a lot of little things that you can do to optimize your room. And there's so many podcasts about this, specifically, like the air, the topic of sleep and the perfect sleeping conditions. Again, everything, everyone is different, but this has really, really helped me. And yeah, just having your space, your room as a space of relaxation and sleep and trying to separate it from other things too, you know, like eating in your room, maybe not, and maybe working in your room all the time, like just trying to create a separation of where you actually sleep and where you do other things. And if you listen to my previous episode, I'm sorry if I'm sounding like a broken record, but if you do struggle with anxiety and sometimes can't sleep because of it, I talk about this a lot. You can look up some videos on YouTube or just do some box breathing, do some deep breaths, and this really helps relax the nervous system and get you ready for sleep. But more on this in my previous episode, and I also linked some specific meditations and breathing techniques that help with this. Okay, and when it comes to creating this new version of yourself and unlocking this new timeline, which is what this episode is about. And because it all starts with you, you really need to be careful with how you speak to yourself and how you're acting towards yourself. Because I have spent my whole entire life basically blaming myself and punishing myself and really being hard on myself in many areas of my life. We all make mistakes, but it feels like I would punish myself for so long for little mistakes and for things that I'm just learning. So giving yourself that compassion and that grace and being kind to yourself, thinking about how you would treat your best friend or how would you treat that younger version of yourself that's just really trying her best. Think about yourself in that way and just have moments of kindness with yourself. And I did talk about this too in my last episode, just even mirror work, looking at yourself and being like, you know what? I love you. You're doing amazing, you're doing your best, you're beautiful, you're a great person, you're a great friend. Just really giving yourself the hype that you would to your best friend. And I am so grateful that I have friends that give me that hype, but it's like, when am I giving it to myself? Think about that. Another big part of becoming this new version of yourself is obviously in the habits, which we've talked about, but also creating that vision for yourself. And whether that's on Pinterest or doing a vision board or just really thinking about the life that you want, it just helps bring it to life. It feels really good to have some time to think about this and to daydream and to let your mind go to those places and remind you of actually what you want. And every day showing up as that person that you want to become because slowly but surely you are in the process of becoming that. But you have to be so focused and so ready to step into that. And it helps to have some visuals for me personally. So I love vision boards. I have one in my room right now. I have a Pinterest board going. I just like to have the nuggets of inspiration because I am a visual person. Even, you know, thinking about when I started the podcast or when I started getting a little bit more into my workout routine, all those things have been on my vision boards. And they're things that come from the heart and from the soul. So when you take more time with yourself and you do these activities and you take time to think about your life and to just let your mind wander in that, it's so powerful because that's truly what your soul is telling you. It's truly what you want, what you want to become, and you owe it to yourself to really try to achieve that version of you. Another thing I want to say is that things get difficult and challenges in your life come to you and you have to deal with it. And everyone on this planet goes through pain, goes through heartbreak, goes through disappointment, goes through challenges in general. And it's good to feel those feelings that you're feeling. You can feel the anger, you can feel the sadness, you can feel the pain. Stay in it for a little bit, but then turn it into something positive. Turn pain into something positive. The best examples for my life that I can give you is trying to help people after going through certain things in my life, like losing my dad, going through a lot of trials and tribulations after that, and just wanting to share the types of ways that I've coped with that. And, you know, the podcast is one example. So taking the pain that you have, the struggles that you have, the heartbreak that you have, and taking an action behind it and maybe turning it into something positive. It can literally be anything. It could be honestly just even taking care of yourself in a new way or cleaning your house in a new way. I don't know. Just I'm saying random things, but taking the action behind it, behind the pain really is a great way to help you keep going and keep evolving. And that is the key. It really helps you keep evolving when you can bet on yourself and know that even through all of this, I can move forward. Even through all of this pain, I can turn it into something incredible. Even through all of this heartbreak, I can, you know, help someone else. So I really feel like this has helped me elevate in my life. It's helped me see things as opportunities to keep evolving, keep learning, keep growing instead of being so hard on myself. It's like, you know what? This was a lesson and there's a gift. This was a lesson and there's a gift that I can share. And that really is the point of all of this for me. I think another really crucial part is bringing God or a higher power into this and just trust that whatever is happening is leading you to a new version of yourself that you wouldn't have been able to learn or become if you didn't go through everything that you've just been through. And I think this is a very great perspective that has helped me move forward. It's like, okay, if I hadn't gone through all of this, I wouldn't have learned this about myself. I wouldn't have learned this skill that I have, or I wouldn't have learned this resilience. Or, you know, it could be that you also made mistakes too, and you wouldn't have maybe learned how to move past that. And now you're wiser. Now you won't do it again. So it is difficult to really forgive yourself in those moments sometimes, and that's why we want to practice the compassion, but you just need to trust that whatever is happening is really helping you evolve. It's helping you grow, it's teaching you something new, it's redirecting you and it's giving you more wisdom. And I think thinking about it that way really does help, and it helps you get more excited for what's coming. I think that's the key too. It helps you just be like, you know what? I'm gonna be a better person now because of this. That's exciting. That's an opportunity that is growth. And I think every time you're challenged, it does give you an opportunity to trust more in your faith and just to sharpen that. Like just keep thinking that whatever is happening is sharpening you, it's bettering you, and it's leading you forward. Okay, and the next thing quickly is your self-care. Like I talk about self-care all the time, but in this phase of my life right now, I'm really enjoying taking myself out on dates, making myself feel good, doing things that make me feel pretty, that make me feel energized, that make me look better, you know, like last week I got my hair cut, now I got my nails done, I'm getting, you know, my eyebrows, I'm doing, but like I'm doing it because I like to feel good in my body and like to look good. And I really am doing it to take care of myself and just romanticizing your life in that way, taking time in the morning to get ready, taking your morning coffee and having it with yourself while you're journaling or going for a walk and grabbing a coffee alone. And clearly, Montreal is all that we like to do is get coffees, but that's that's apart from this. But just having those moments on your own, like take advantage. If you're in a phase right now where you're single and you're just taking time for yourself, take advantage of it. It's not gonna be forever. Take yourself out on the solo dates, plan fun things, buy an outfit for yourself. Like, I'm just romanticizing my life as much as possible and really taking care of myself, my space, and making sure that I'm filling my own cup. And it does really feel good. So, any little opportunities for self-care, they go a long way. And spending time with yourself is a great thing. It's a great thing to help you just get to know yourself better, connect with yourself, take a break. It's all good. It doesn't have to be so serious, and just remember to put yourself first and yeah, romanticize this time that you have alone with yourself. And to wrap this episode up, I just want to say one thing about routine that will really help you get to where you want to be. So having a routine in place is one thing for sure, but making it more doable and making sure that you have systems in place that are working for you, I think take it to the next level. So if you haven't read Atomic Habits by James Clear, I recommend it. I can link it below. I think it's in my shop. I'll, if not, I'll link it there too. But it shows you the power of habit stacking and it shares a ton of tips on how to like optimize your routines. A quick quick example, if you are struggling, let's say, to work out in the morning, um, it's literally as simple as putting all your workout clothes out the night before. And then when you wake up, you have no guesswork. You just put on your clothes and you go. Same thing as, you know, in the morning, I have my setup for my home workouts. I make sure that nothing's in the living room that I have to clean out in the morning or move around. The carpet is vacuumed, my mat is ready to go, my weights are there. It just makes it so much easier. Even looking at what workout I'm gonna do the night before, what video I want to watch, just taking some time to do that prior, it just makes it so much easier. Again, like I said, creating the least resistance possible to achieve your goals is really the best thing ever. So setting yourself up with the right systems in place, really, really great. So I highly recommend Atomic Habits. He goes really deep into that and it just makes your life so much easier. Another thing that I like to do is, like any other girl, maybe, is use my notes app. I have a grocery list, a to-dos for the week, and a workouts for the week. So I take some time to update these on Sunday, make sure that all my food staples are in the fridge, all my workouts are planned, and it removes the guesswork. Sometimes these things change, but at least I have some sort of framework, especially when it comes to the workouts of what I want to do. And then you can just check it off. It feels good to have that, but at least you're kind of pre-planning what your week is gonna look like so you don't go into the week like not really knowing and then realizing, oh, I don't have, you know, this food in my fridge, so I'm gonna order. It just, those are the things that keep you consistent and on track and disciplined. And I really feel like that has helped me a lot to have these ongoing notes to make sure that, yeah, that everything feels good and ready to go. I also like to pre-wash my fruits and vegetables, cooking a couple of protein options. That's more of like the meal prep side of the things, having a little sweet treat of the week, um, and even pre-slicing your bread, like it could really be these little, little things that sometimes just feel like too much in the moment. And it's normal because we're so overloaded with so many things that these seemingly small steps can actually really, really make a difference. So using Sunday or whatever day that you have as kind of a reset to make sure you're planning the week ahead, making your notes, you know, I could even send you some templates if you're interested in that. I have like a grocery list that I update, all those things. So if ever you're interested in that, let me know. But it just really, really goes a long way. And just know that when you're in the process of achieving your highest self and really getting to a next level, you have to invest in yourself and make these changes that are gonna last a long time, but that also keep moving the needle because you're showing up for yourself differently, you're showing for up for yourself every day, you're making changes because you're becoming someone new, and that's exciting. So I just really feel like when you consistently make these efforts, when you consistently take care of yourself, you're consistently being kind to yourself, you're consistently building discipline and showing yourself the utmost respect, things will start to change and you are just gonna unlock a whole new version of yourself. And it's really, really exciting. It feels really good. You're gonna be glowing, magnetic, all the things. I really hope that this episode helped you see some of the ways that you can do this through nutrition, through your health, and through spending time with yourself. So I hope you enjoyed. If you have any questions at all, if you want to chat about this episode, let me know. As mentioned, all the links are in the show notes. And if you need to contact me or want to reach out, my contact is also in the show notes as always. And if you like this episode, please leave a review. It really goes a long way and helps this episode and this podcast uh get more reach. So I would really appreciate that. And with that, I hope everyone has an amazing day, an amazing month of February, and I will see you soon.