The Unf*ck Your Fitness Podcast
If you've tried all the fad diets and are sick and tired of not achieving your health and fitness goals long-term, you've come to the right place! Welcome to the Unf*ck Your Fitness Podcast with me, Kristy Castillo. I'm here to help you break the annoying diet cycle, gain confidence, and reach your health and fitness goals.
This podcast will show you how to be proud of the body you have, build the body you want, and enjoy the process along the way. I'll cover topics like how to get the most from your workouts, the importance of feeding your body what it needs, and key mindset shifts that will empower you. I've broken through the BS surrounding diet culture and built my dream body, all while being a busy wife, Mom and business owner, and I know you can too!
Connect with me on Instagram at @kristycastillofit
Learn more about working together by visiting my website: https://www.kristycastillo.com/
The Unf*ck Your Fitness Podcast
139. My Tips for Navigating Perimenopause: Prioritizing Protein, Building Muscle, Energy Balance, and More
Today’s episode is covering a couple of different topics that are important to me, especially as I’m currently navigating perimenopause!
I feel like I’m in the ‘thick of it’ with perimenopause, and am really struggling with certain changes. Lately, I just don’t recognize my body. Sure, my body *looks* fine, and it could all just be in my head. But..I feel like my muscle is leaving my body, deteriorating, and things are changing in ways I wasn’t quite prepared for.
I’ve learned that being proactive with my health is incredibly important - I’m not going to sit around and wait for a medical provider to tell me when they *think* I’m in perimenopause!
As always, I’m adjusting and pivoting where I need to on this journey. There are a few things I have been doing, BUT, I wish I would have prioritized even more before perimenopause.
I’ll be sharing more about why prioritizing protein and building muscle matters (regardless of whether you’re in perimenopause or not), why energy balance is crucial and can vary SO much per person, how macronutrient storage, gut health, and metabolism play a significant role in the body’s ability to utilize energy, and more.
The truth of the matter is, if nothing changes, we ARE going to change - whether we like it or not.
My goal is to be as transparent as possible with what I’m sharing here; I hope this episode gives you a glimpse into what my perimenopause journey has been like so far, and what I plan to do going forward. I’ve learned that the more you know what to focus on + put into practice when it comes to your health, the better!!
In today’s episode, we cover:
- My experience with perimenopause so far + things I wish I would have focused on sooner
- The benefits of protein during perimenopause (and beyond)
- What the energy balance process looks like
- How macronutrients (aka macros) are stored in the body
- A breakdown of energy expenditure
- What happens to your skeletal muscle + adipose tissue as you age
- Things I’m implementing NOW to support me in perimenopause
Links/Resources:
- Check out Winona
- 1st Phorm Clear Protein
- Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
- PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
- Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
- Join my FREE Facebook group, Unf*ck Your Fitness
- Click HERE for my favorite fitness & life things!
Welcome to the Un-Fuck-Your-Fitness Podcast. I am your host, Christy Castillo, and I'm here to give you real talk and cut the BS so you can actually enjoy building a body you love. I'm a personal trainer obsessed with giving you simple action steps to take you from feeling stuck to feeling sexy. Let's go. Hey guys, what's up? Welcome to today's episode.
Speaker 2:I am going to be talking to you about a couple of things. I'm going to talk about my journey a little bit into perimenopause, what I've been discovering the last couple months, how I'm feeling, just some thoughts on that. And then I'm going to roll that into the importance of protein, collagen and building muscle, the importance of consuming protein, consuming collagen, building muscle, and that's going to kind of turn into a discussion about energy balance. And that's going to kind of turn into a discussion about energy balance. And this is all something that I've been toying with, struggling with, going through myself in different ways because of perimenopause, because of changes happening to my body and what that looks like, feels like things like that. And then also, I always talk about energy balance in different ways with my clients. When a client first comes to me, they're trying to figure out their goals and what they want and what they want that to look like and how to essentially handle things, and what I teach them is a sort of energy balance, whatever that looks like for them. We tweak the amount of energy that they're inputting into their body via macros, calories, and then we also tweak the amount of energy that they're putting out via the amount of cardio that they're doing. We usually cut back on that. We add in more weightlifting for muscle building. There's a lot that goes into energy balance and I'm going to talk about that in a little bit of detail today. Not a lot, not a ton, not a shit ton, not an overwhelming amount, but I am going to get into energy balance because it's really, really important. And not only is energy balance important when you're just starting out your journey, but it's been really important for me, really really far into my journey. Like, I've been working out for 15, 16 years and no, that doesn't mean that I've been working out and lifting and training are not the same things but I've been on a health and fitness journey. Essentially, we all are in one sort of another or another, but I've been intentionally on one for 15 years and I'm still learning and adjusting my body to things.
Speaker 2:So I just want to be very transparent in this episode. You are going to have to pivot and if this is the first episode that you're hearing me, hi, welcome. I'm so fucking glad that you are here. Please go back to other episodes and listen, because I am always transparent. But I'm always talking about pivoting and figuring things out for seasons of life that you're in, or literally seasons of the year that we're in, and I'm still going through it. So when I tell you that this is an always an ever-changing situation, I'm not kidding, like that's not a joke, that's not something that I'm just telling you, I'm telling myself, like I'm telling you that I'm still having to change things continuously in my journey. So let's dive in.
Speaker 2:I am 43 years old and, just for reference, I feel like I'm in the midst of perimenopause. I know that's something that's it's so misunderstood and I quite frankly don't understand obviously all of it yet, since I'm going through it. So I'm just going to share with you my experience. But within the last year I had gone to the doctor just my regular medical general practitioner for a yearly, you know checkup, just to check levels and all the things, just a very, very general checkup. But I mentioned to her I think I'm in perimenopause and she asked me why. And I told her some symptoms and she told me absolutely not, you're too young to be in perimenopause. That's not what's happening to your body. Basically, you'll be fine, get over it.
Speaker 2:But if you do want to try something she pulled up some photos via a Google search on her computer of some medications. I guess that would help me get through perimenopause. I don't remember what that was. It was a long time ago and I honestly never looked into them because I was just perturbed so fast forward to me figuring out my own journey. I have actually shared on my stories that I signed up and I'm going through. Wona is the company. It's online and it's a women-based company.
Speaker 2:I'm not going to say any more than that because I literally don't know much else about it, but I did some research, I went through them and I am on a couple different medications through them and I've not been on them long enough to know if I'm seeing a change or not. I think that I am, but I don't know for sure, so I'm not going to get into that a lot. But I do feel like my energy is starting to shift. I do feel like I'm not feeling so hot and sweaty at night. I feel like maybe my mood is improving, but I'm also I've been very consistent at taking my depression anxiety medication, so that could be it, so I don't really know. But I did get on a couple of things that I specifically wanted for perimenopause and I think that I'm feeling a little bit better. I think, I don't know. That could all be, you know, that placebo effect of me thinking I'm on medication and so I think I'm better, right.
Speaker 2:What I am noticing, though, besides that, what I am noticing is, physically, most days, I don't recognize my body, and that is an insane feeling to me, because for the last years, years and years and years, I have been so consistent with things my macros, my movement, my lifting, everything physically and I have very much recognized my body, and I know exactly what to eat and I know exactly what workouts to do, and I don't worry when I get on the scale and it's up. I don't worry if I put on clothes and they don't fit right. I don't worry if I have a bad body image day. I know that it's going to change and I do all the things that I tell you guys to do, and I'm fine, right. But lately I have just I don't recognize my body.
Speaker 2:My body looks fine I'm not saying that it looks bad and it could just be all in my head but I'm feeling things like my muscle is leaving my body, my muscle is being used, deteriorating. I am losing muscle fast, faster than I would like. I'm not working out as much as I should be and I'm not working out with the intensity that I should be, but that's quite literally because I physically could not. So I'm feeling like I'm getting my appetite back and these medications may be helping in a sense, that I'm picking up the pace on that. But I can tell that I've lost muscle mass. I can tell that my skin feels different. It looks, looks different, it's thinner, it's softer, it's like a little more crepey. I'm noticing changes in my body. I have more fat on my body and, yes, I mean I've eaten a little more.
Speaker 2:It's fall here. So I've been having donuts and we've went on trips. A lot of trips actually have been. We went to Chicago, we went up north, I went to just visit my best friend this last weekend, and so, no, I've not been necessarily hitting my macros, but I know from past experience that that's okay for me to not do that and my body won't change, except now it is, and I'm not to the point of freaking out about it. I'm to the point of knowing it's time for me to pivot. This is the time that I tell you guys about what I'm doing currently is not fucking working in terms of this is not what I want to look like and feel like I'm not okay with where I am right now physically, and I'm the only one that can change it. So it's time for me to pivot.
Speaker 2:A few things I wish I knew sooner. I actually knew them, but I didn't practice them, like I wasn't very serious about it. So these are a few things I want to tell you. Number one the more protein, the better. If you are younger than 43, if you're younger than me, even if you're in your 30s and you're in your 20s, the more protein, the better. Okay, eat that shit. Eat protein, focus on it, prioritize it now, get it in. I don't care how. Get it in. Protein is so important. The more muscle you have on your body, the better. Pack that shit on. Okay, if you're in your 20s and you're in your 30s and you do it, I'm not kidding. I'm not kidding. Those are two things that I wish I would have, really, and I've made them a priority lately. Don't get me wrong, but the sooner you start getting more protein, building more muscle, focusing on your metabolism, improving your metabolism, speeding up your metabolism, focusing on hormones, like the sooner you focus on the right things for your body, the more it will pay off later in life. Now, okay, I'm not old, I'm not saying any of that, but there were a few things I could really be more serious about. Those are two things.
Speaker 2:The last one life will throw so many curveballs you won't be ready for it. So just know that. So be intentional about packing in the protein and packing on the muscle when you can. Okay, because life gets busy and life gets crazy, and I'm not saying that it's bad, it's just they're curveballs. Okay, you won't be able to stick to a routine. You will have kids. Your kids will get sick. Your spouse will get sick. Your friends will get sick. Your mom will get sick. Your friends will get sick. Your mom and dad will be sick. Like, I'm not saying that's even happening to me, I'm just saying there are so many things. There are vacations, there are job changes, there's shit like curveballs will just happen where your health and fitness and your food and your protein and your muscle gain will be halted. So the more you have like on standby, the better. So pack in that protein and get that muscle. Focus on it.
Speaker 2:You need collagen, you need to build muscle, you need protein. Those things are so important physically as you age. Right now I'm like, damn, I wish I would have been way better about my collagen and way better about protein and muscle. Even though I've been really good, I wish I would have been better. So, as far as protein goes, protein is very, very, very important during perimenopause, postmenopause, menopause, right Like in this time and every other time. So if you're not in perimenopause, menopause, postmenopause, if you're not even a female and this you think this doesn't pertain to you, it does okay, because you need all of these things anyways. I'm just saying these things because this is what I'm talking about as my own journey, but please take this for you too. You need this as well.
Speaker 2:Protein during perimenopause. Protein can help maintain your lean muscle mass. Lean muscle mass decreases during perimenopause, so protein is good for that. Protein can help you manage your appetite. Protein can help regulate your blood sugar levels. Protein can help balance your hormone levels. Protein is essential for skin health during perimenopause and always, because it helps maintain collagen levels. As I'm talking about my skin looking different and feeling different, I know it's going to happen because I'm aging and there's obviously nothing I can do about that, and that's fine, but I want to do what I can right. Protein intake is also positively correlated with bone strength in post-menopausal women. So protein and building muscle, being fucking strong, is so important.
Speaker 2:So now let's dive into energy balance, because, as I was saying, I've been doing the same thing, the same thing, lifting the same way, pretty much eating the same thing, for years and years, and years, and years and years and I thought, oh, that's fine, I'll just keep doing that and it'll be fine, like I'll get through these years, exactly like I got through the last few years, right? No, not so much, because I'm essentially doing the same things that I have done At this time of year. I'm doing the same thing I was doing last year at this time and the year before that at this time. So I haven't changed much, which is good until it's not, and this is why.
Speaker 2:So let's talk about energy balance, which is the simple form of it. People say is calories in versus calories out. Energy balance is calories in versus calories out. How do you lose weight? You'd be in a deficit. You have to find that balance. It's not that simple, okay, human energy balance is more than just calories in and calories out.
Speaker 2:True energy balance is a change in the body's macronutrient stores. So the way that you store nutrients is so different person to person and that's why it's not just a matter of calories in and calories out, okay. So energy intake is you intake energy, I should say, through foods and fluids, calories, right. So energy intake minus the energy lost from digestion, absorption, waste, that is energy balance. So it's the energy you input to your body versus the energy lost, not just from exercise and eating, it's like from anything that you drink. Obviously, we waste energy and use energy via exercise and physical movement, but we also use energy from digesting our food and our food absorbs some of that and keeps it, and then we also get rid of some via waste. So there are different ways that our energy, that our bodies use energy so many uses of the word energy.
Speaker 2:So a loss of macronutrients is a negative energy balance. A surplus of energy and macronutrients is a positive energy balance. And this is the same thing as, like when I'm talking about you're bringing calories in, you're in a calorie surplus, you're in a calorie deficit. It's sort of the same thing, but think of it as literally your energy, okay. So a lot of people think calories in calories out, yes, okay. So a lot of people think calories in calories out, yes, start to think of it also as energy. I'm bringing energy into my body and if it's staying in my body and I'm not getting rid of it, then I'm going to keep it and it's going to be a positive energy balance. If I'm getting rid of too much of my energy, of my macronutrients, then I'm in a negative energy balance. That's why you're tired, that's why you're run down, that's why your sleep sucks right. So there's different ways.
Speaker 2:It's not just about weight loss and calories. It's about your actual energy. But that's done through macros, macronutrients, calories. So let's talk for a second about how these macronutrients are stored in the body.
Speaker 2:Macronutrients are carbs, proteins and fats. Carbs and protein are mainly stored in your muscle. Carbs and protein are mainly stored in your muscle. Fat is stored in your adipose tissue. Fats don't have water stored in them, which is important to know, because carbs and proteins do have water molecules to support metabolism. Why does this matter? Because when you overeat carbs or proteins, it's going to be stored as water.
Speaker 2:So a lot of times, if people overeat carbs on the weekends, they'll think oh my God, I gained two pounds over the weekend. Holy shit, this isn't working for me. No, it's because you have excess water in your body because of the extra carbs. Generally, people aren't overeating protein on the weekends. Okay, let's be real. So let me just say carbs. So that's generally what I will say is like no, your body's just holding on to some water because you had pizza and beer over the weekend, not a big deal. Give it a couple of days, it'll be gone.
Speaker 2:That doesn't necessarily happen with fat. Here's another reason why that matters. Sometimes, when I have a client come to me and we increase their calories and I'm like hey, you're going to start eating protein, you're going to start eating more carbs, they will gain a little bit of weight. Initially, that just means some weight fluctuations, some weight gain. Not a huge deal, but it does happen. And I have to explain like yeah, you know, people always want to use macros as a way to lose weight and macros are a way to assess what you're putting into your body is a way to lose weight and macros are a way to assess what you're putting into your body. And so if you're putting more protein and more carbs into your diet than you were used to having, yes, your body is going to store some of that as fat initially, because it doesn't know what else to do with it, and that's how it's stored, okay, so that's okay. It's okay to know that that's going to happen and it's okay to know, like I just said, after a weekend of eating more carbs than you're used to, your body is going to hold on to some water. It will go away. Okay, that's not a huge deal.
Speaker 2:Now let's talk about some waste. 2% to 10% of the food you consume is lost in waste. 2% to 10% that's a really big difference. Are you someone that loses 2% due to waste, or are you someone who loses 10% due to waste? Because that's a really big difference. Are you someone that loses 2% due to waste or are you someone who loses 10% due to waste? Because that's a really big difference. This varies per person, per your gut health. So for me, I have to pay a lot of attention to this, because my gut health hasn't always been the best, okay, so the difference between the 2% and the 10% is your gut. Basically, it's your gut bacteria. It can be the way that your food is prepped. It can be the combinations of food for you and that equals kind of your metabolism and that varies from person to person. So if you are someone with some gut issues and your gut doesn't digest things properly, then that's going to make a difference in the amount that you use for good and the amount that you lose in waste. So I don't want to talk about that a ton.
Speaker 2:Like I said, I'm going to touch on these things, but initially I just want to kind of go over these. I can break these down in future episodes, but I just kind of want to. I want you to be thinking outside the box as far as like okay, it's not just calories in, calories out. All these little things matter. The way that your body functions, the way that your body holds on to carbs, fats and proteins, the way that it stores those things. Also, the way that your body processes food and then gets rid of it via waste is huge. Your gut health is a big factor in your calories, your energy balance. Here's something else. Fiber and fat content of a meal will make a difference on how much energy the gut can extract. Okay, again, this is your gut health at play here, which is why it's so important.
Speaker 2:For example, lettuce and nuts have an indigestible cell wall. These foods need to be completely chewed to be able to be used by your body, otherwise the cell wall cannot be absorbed. It will be completely passed through your body as if nothing was even there, completely pointless for you to even put that in there. But do you see? Where that can make a difference is if you tracked those, maybe like you tracked all the nuts that you had in a day, but your body literally passed them through and didn't even absorb them at all, then they didn't really count, which I'm not saying to not count them, I'm just saying that's where there's these discrepancies in macro tracking, in, you know, in the calories, in calories out theory. There's so many discrepancies because it's like did your body use that? Did your body absorb that? Did you get the nutrients from that? If you think I'm eating all these nuts, I'm so healthy, I'm getting all these vitamins, and you're literally not, then that's a problem because you think you're eating so healthy and your body's not getting any of the benefits of that. That really sucks right.
Speaker 2:On the other side of the energy input, we have energy expenditure. Okay, this makes the balance the input and the expenditure. On expenditure side we have resting energy expenditure R-E-E, which is the body at rest burning calories for breathing, heart and brain function. Your body is using calories, like just when you're sitting around, keeping your body alive. There's also the thermic effect of food, which is the heat and energy lost during the process of digestion and absorption. Protein has the highest amount of heat and energy lost while it's being processed in your body. And then there's also the active energy expenditure. So, of course, energy lost while I'm doing this podcast and my hands are flying all over the place while my brain is going crazy during this podcast. I'm going to go work out after this. So, while I'm lifting, I'm going to be using energy, right, but I'm also using energy throughout the day to digest my food, and I'm also using energy throughout the day as I'm sitting, just having my body function well, okay.
Speaker 2:So energy balance is so different per person. That's what I want you to take away from this. Energy balance is so different per person. Obviously, my energy balance is different than a male a male's energy balance. I'm also different than I'm 43, right. My energy balance is also different than a 25-year-old and it's also different than a 75-year-old woman. It's not the same. So to look at someone else and compare yourself to their journey or their workouts or their macros is so stupid, because we literally have to be so individual about these things, okay?
Speaker 2:Next, what I want to talk about, and relate this to perimenopause, is as we age, ladies, hear me, okay. If you are in your 30s, I would say, if you're like 35, 38 to older, please hear me, because this is the important part. And if I would have been smart the last eight years, I would have just been so much more careful. And again, I knew this. We know things. That's why knowing shit doesn't matter unless you do something about it, and a lot of times we don't do anything about it until it's too late. Okay, back to the topic.
Speaker 2:As we age, humans generally lose skeletal muscle mass and we generally gain adipose tissue. Okay, so we're gaining fat tissue. Muscle tissue burns more calories than adipose tissue. So if we're losing muscle, that reduces our overall energy expenditure, just like that. So, basically, what's been happening is to me I've been doing the same amount of energy expenditure. Nothing's been changing. Nothing's been changing. Nothing's been changing as far as my input, output. Everything's the same as it has been years and years and years.
Speaker 2:The problem is I'm aging, so I'm literally just generally losing skeletal muscle mass and regular muscle mass and I'm gaining adipose tissue and I'm not changing my energy expenditure. I'm not lifting heavier necessarily than I have been the last few years. I'm not moving more right, so my body is changing. My NEAT, the amount of energy that I'm spending at rest is changed and I haven't changed because of it, like I haven't changed to take that into consideration. So if your calories are kept constant while your skeletal muscle mass is, you're losing it and while you're gaining adipose tissue, if your calories are kept constant, this will result in a positive energy balance, a surplus. I'm now in a calorie surplus because I'm not burning as many calories naturally per day, because my body is slowing down and that causes weight gain with age.
Speaker 2:That's why when you hear people say I just I'm doing the same thing and I'm gaining weight. That's why it's like as I got older, I gained weight. You know. That's why people use age as an excuse to gain weight, because it's natural. It is natural. Ok, I'm not arguing that. I just told you that it's natural. It's natural to lose muscle mass and it's natural to gain adipose tissue. That's what happens when you age. You lose muscle, you gain fat. You have to actively do the opposite If you want the opposite to happen. If you want to gain muscle and you want to lose fat, you have to be so active about changing that.
Speaker 2:As we age, if nothing changes, we do change. Okay, usually, if nothing changes, nothing changes. But when you age, if nothing changes, you do change, and not for the good. So this is my brain and telling you, this was my brain a couple of days ago going oh shit, you have to change how you're doing things, christy, because your body's naturally losing muscle faster than it was before and gaining fat faster than it was before, and I have not accommodated for that. So I wanted to tell you that's what's going on in my brain and in my life, and I want to tell you that that's what's going on in your body, whether you're aware of it yet or not, and whether you're like me and I'm sure that my hormones obviously have played a huge part in this, and I'm leaving that out of this equation because I'm not going to blame my hormones and that's just me. Are they a little bit responsible? Absolutely. But do I need to be changing my eating habits and do I need to be changing the way that I'm active as far as lifting and gaining muscle. Yes, that's on me, right. So I'm active as far as lifting and gaining muscle. Yes, that's on me, right. So I got on some new medications for my hormones yes, 100%, absolutely. That was proactive. I'm gonna change up my workouts that's proactive. I'm gonna change up my macros that's proactive. And my body's gonna freaking change and I'll show you. So come find me at Christy Castillo Fit on Instagram and I'll walk you through this process. Walk you through this process. You can see my body change. I'll let you know what's going on, but that's literally what's happening is. This is happening to me right now and it's going to happen to you too. So what I'm going to do to again I'll go through this in probably another episode and just say like, hey, little update on my little perimenopause episode. I'll let you know, but what I've already been doing is I shared on my stories this week a clear protein.
Speaker 2:It's a clear whey protein supplement. It's 20 grams of protein. It's from First Form, of course, the brand that I love the most, that's the one that I bought. Send me a message on Instagram if you'd like me to send you the link for it. Actually, I'll link it in this episode, I'll link it here. I got that. It's 20 grams of protein. I'm going to drink that every single night and I'm also going to mix a scoop full of collagen in there as well. So I'm going to be drinking collagen and that extra 20 grams of protein every single night, every single night. I'm going to pre-mix it, probably during the day, and then just have it ready so I can grab it and chug it in the evening, because that's going to get me more protein and that's going to get me more collagen.
Speaker 2:I have also dedicated myself to getting 10K steps every single day during the winter, which means I have my walking pad. I will have to bring it inside when it's cold or suck it up and go outside, it doesn't matter. That is something I have dedicated myself to, because if I don't change right, I'll change. So last year, last winter, that really, really worked for me, doing between eight and 10k a day. I'm going to say 10k a day and I'm going to stick to that. That means if I don't hit it for some reason, I'll at least get like eight and I'll be really happy with that. So 10k steps and I'm going to lift four to five days a week and there's going to be no excuses for me for that Like, that's just that's gonna, that's gotta happen.
Speaker 2:I eventually get to this place where I'm like that is that's what you have to do, christy, like, if you want your body to change, we're going to have to do that from now on. And so because if I'm if just aging, I'm going to be losing muscle mass faster. I have to do everything in my power to work against that. And that doesn't mean that I'm going to be working harder, necessarily. That just means I'm going to lift with more intention and a little bit more often, because, honestly, right now I've been getting in four days a week and kind of half-assing it. So I can do better. Right, when you know better, do better.
Speaker 2:So I hope that this was a good episode. I know it was just me kind of talking about me and my life and what I'm figuring out, but I know these are the very most helpful episodes for you usually. So I would love to hear from you in the DMs, of course, on the Unfuck your Fitness podcast, instagram or the Christy Castillo Fit Instagram. I love hearing from you on either one of those and just hearing what episodes you love, and I hope that you love this one.
Speaker 2:If there's anything you want me to explain further, if you have questions, please let me know. But yeah, this is the truth of the matter and this is a little bit of science behind it. That's about as much science as I care to get into with y'all because it gets really confusing. But feel free to dive in, because the more you know and can put into practice, the better. The more you know, not necessarily the better. You have to be able to put it into practice and it has to be able to make sense and it has to be true. So I hope this was helpful. I will talk to you next week.
Speaker 1:Thanks for listening to today's show. Go ahead and leave a rating and a review and, of course, follow the podcast so you don't miss out on any future episodes. And I would love it so much if you came to connect with me over on Instagram at Christy Castillo Fit. I will see you next time. Bye.