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Join me for Part 1 of a 4-Part series on the 4 Basics of Eat to Live and Weight Loss. Today we delve into 3 Practical Tools that you can use on your journey to learn more about the food aspect of Eating to Live.


Links Mentioned:

Free 9-Day Eat to Live Challenge: http://www.nourishyourlifestyle.com

Free live 5-day challenges: http://www.nourishyourlifestyle.com/challenge

*affiliate links


YouTube auto-generated transcript:

hello my dears cheri here last time on

the podcast we were talking about

what to do if you’re having trouble

losing weight on your healthy eating

lifestyle specifically the eat to live

nutritarian diet

or any healthy eating lifestyle really

and you can go back and listen to that


if you are curious or having any issues

with that it’s

jam-packed with some tips and helpful


not just you know things that you can do

but also things that you can shift in

your mind to help you but

this next four podcast episodes we’re

going to be diving into

uh this topic just a little bit deeper


we’re going to do a whole series a four

part series on

the four basics of eve and weight loss

so how they relate to each other and

i’m just going to break everything down

for you this is kind of like an

intro course here this is like the 101

kind of a deal here so

i want to give you guys this so you have

a really good foundation

that you can proceed from so the way

that i’m going to separate this

is going to be four part series four

podcasts the first two

are going to be about the practical

tools and the next two

the last two are going to be about more


you’re gonna get so much information so

stick with me


hi i’m sherry alberts and this is the

watering mouth podcast and i’m gonna

teach you to eat to live

lose the weight and love the process for


episode three the first thing i like to

say about

this is to kind of give you um an

illustration of how

you could think of your journey so i

want you to imagine that this journey is

a road trip

and it’s kind of a never-ending road

trip right and we want it to be never

ending because we don’t ever want to

stop healthy eating we always want to

continue this and get these wonderful

benefits but

i want you to think of i want you to

imagine you’re on this road trip i want

you to imagine that you’re in a car

and you’re going to a destination now

the destination might be

your weight loss or it might be a health

outcome that you’re looking for right

now we’re hoping that we never

end our healthy eating journey but let’s

count this destination as

some type of a goal that we have and now

you know once we catch that goal we can


another road trip and get towards the

next goal or whatever maybe that next

goal is

for life you know the long-term kind of

thing but at least maybe this first goal

we’re looking at is some type of weight

loss goal something like that so imagine

we’re in a car

we’re on our road trip now when we do a

road trip we’re trying to get somewhere

we would never

we would never get there without a map

right we would never get there without

some type of navigation because we would

have if we’ve never been to this place

before we

have no idea where we’re going right we

need to kind of have something to help

guide us

um we also would want to have what like

a tire iron spare tire and

you know whatever other things you need

for changing a tire or maybe some

spare oil or maybe your cell phone right


some food some snacks things like this


just as you would go on a road trip

towards a destination

with tools just in case anything goes

wrong or anything becomes difficult

you will want to take some tools with

you on your weight loss journey as well

or on your healthy eating journey as

well these tools specifically

can you know it’s in times of struggle

that you can become

better at the things you’re struggling

with and move forward again towards your

destination okay so i want you to kind


keep this imagery in mind here of this

road trip that we’re going on we’re

trying to get somewhere we’re trying to

get to a goal

and we’re not going to do it without

gasoline right we’re not going to do it

without our debit card we can’t

we can’t do it without our apple pay or

a cell phone or whatever right we need

to have some tools

to get us along in the past so i’m going

to give you these tools in this next

four part series and of course the rest

of this entire podcast

is all about these tools so let’s just

start with

i’m going to give you three tools today

which are practical tools to do with


tool number one is the knowledge it is

the actual

becoming a scholar of this lifestyle and


to the point where when you’re in an

a group of people who don’t understand

what you do you can easily

rattle off why you do what you do you

can easily

answer questions of people who question

you right

a lot of people get really worried about

going to social gatherings and eating

this way because they know they’re going

to be put on the spot

but the way around that is with


education education teach yourself

school yourself

learn these concepts so you can pull

them up whenever you need to okay

i’m going to go through 10 quick points


the eat to live lifestyle that you can

sort of glean some information from

and if you want to go further of course

there’s a wealth of information

in dr fuhrman’s books in his podcast on

his website

and especially in the member forum i

highly recommend that if you’ve never

joined his member forum it’s fantastic

um there’s you can search so much and

get so much information but

so specifically the kind of basic

concepts i’m just going to give you here

i’m going to give you 10 basic concepts

of this lifestyle so you can kind of

understand a bit of what you’re getting

into if you’re a beginner or

maybe it will be good review for you if

you’ve been doing this for a while

so number one is this concept of

nutrient density right we’ve talked

about this a little bit before we’re

going to talk about this more as we go


one of the most important concepts of

eat to live is to just have a lot of

nutrients and when we talk about

nutrients we mean

micronutrients so we’re talking about

those little things in food that we know


that don’t have any calories but that

help us a lot so things like

vitamins minerals antioxidants

flavonoids lots of other big words that

we don’t really know what they mean but

they are super useful and they don’t

have calories so

what you want to do is get a ton of

those and that’s really the kind of

thing that helps the body

do the things it needs to do on a you

know cellular

cellular level detox removing wastes

repairing damage

you know giving us energy all these

kinds of things that are happening

metabolically inside of our body and

biochemically doing things that

that we don’t even have to think about

right it is best fueled with lots of

micronutrients so we’ll get into that

more in just a second

the second thing is this idea of 90 10


from nutritarian foods and i’ll talk a

little bit more about that and

you can learn so much more about this in

the bookie to live or in the book

eat for life but the idea being that

the foods that we eat which are these

high nutrient

whole foods plant-based amazing amazing

healthful foods are the ones that we

want to make up ninety percent of our

diet so we’re talking

greens beans onions mushrooms berries

seeds and nuts right the g bombs

so we want to have tons and tons of our


um calories being composed of these

kinds of foods and 10

you know maybe off-plan foods things

that aren’t necessarily

in that other category but we would do

it we do want to

reduce the amount of processed foods we

eat but we can have some leeway meaning

if we really don’t want to give up meat

we don’t have to

we just want to use it more as a

condiment just more as a just a little

flavoring kind of thing

you don’t want to be using it as the

bulk of what we’re eating anymore same

thing with salt oil sugar

dairy these very off-plan things that

really we definitely don’t eat in the

very beginning when we’re trying to get

away from those things

but we can have them every once in a

while if we have that ability to

eat those things judiciously right okay

so we have the 9010 idea

and then there is four things here that

kind of i want to go into

just very briefly and you can learn more

about this on dr fuhrman’s website but

the four

components the four things you want to

think of characterizing the eat to live

diet so

i’ll go a little bit more in depth here


is that the diet is hormonally favorable

so i’m

i’m not gonna i’m not a scientist i’m

not a doctor but i just know what i’ve

learned from the books right

and you can learn all this too and it’s

actually we’re going to get into that in

a second let me don’t let me jump ahead

hormonally favorable meaning that we


have too much of certain hormones from

foods or produced by our body

because of the foods that we eat so one

of those is igf-1

insulin-like growth factor one which

can mimic right insulin and so we don’t

want to be creating this growth in our

body and we create a lot more igf-1

when we’re taking in things like meat

and dairy lots of high-protein type

foods animal

foods in particular also insulin

we don’t want to be having just the same

kind of thing we don’t want to be having

our body produce too much

insulin because that’s bad for our sugar

you know insulin resistance it’s bad for

our sugar levels and blood glucose


we really want to make sure that we’re

keeping that in check and we can do that

with a nutritarian diet

um you know and you think a lot about

these other

chemicals in our body who create other

um processes in our body like dopamine

and serotonin and

all these other things cortisol and we

can create such

balance in our body with a nutritarian

diet and we know that when things are

out of balance that’s when we get out of

whack and so that’s a very simplified

explanation of this dr fuhrman says that

a lot more eloquently obviously but that

is something that is

a cornerstone of the eat to live diet

another one is to avoid toxins and

contaminants you may be a little bit

more familiar with this one it’s just

the idea of

you know reduce the amount of toxins you

can in your environment and everything

that you take in the cleaning products

you use the makeup you use the

clothes use the amount of plastic you

use the

you know whether you eat fish or not you

know the the heavy metals you’re taking

in from the water you drink and

the water you bathe in possibly even and

the fish that you eat the seafood

you know the animal products that you

eat etc so just trying to reduce those

as much as possible to reduce your risk

of other diseases in the future

the next point being comprehensive


adequacy which is one that i don’t i

don’t think we think about very much

right it’s the idea that we’re getting

enough of these nutrients like the broad

spectrum of micronutrients we’re not

just talking

macronutrients right carbohydrates fat

protein and

water we’re talking about these

micronutrients these tiny things

when we get enough of those things

then our body can perform you know well

to it the best of its ability but the


side of this coin is not just getting

the right amount of those things it’s

also not getting too much

of certain things as well so like we

don’t want to be taking these

multivitamins that have thousands and

thousands of percent

of things and then other things we’re

not getting very much of right like

so many people don’t take vitamin d but

they’ll take these multivitamins that


huge amounts of other things that aren’t

necessarily helpful for us to have those

huge amounts right

so just making sure that it’s


adequate okay the next point is i’m just

a little bit more detailed on this

nutrient density

idea dr fermin is always saying nutrient

density in

an environment of

moderate caloric restriction meaning

there’s this health equation that your

health equals the amount of nutrients

you take in the amount of

micronutrients you’re taking over the

amount of calories meaning

the more nutrients you take in the less

calories you take in

the greater your health is going to be

now i think some people get really

worried when they hear this because they

think oh my goodness

it’s just a diet for people who don’t

want to eat right who are starving

themselves or something like that and

that couldn’t be further from the truth

you can get plenty of calories and

tons of nutrients and you know in

a low calorie diet as long as you’re

comprising it of these types of

nutritarian foods and the more you do


the lower amount of calories and the

higher amount of nutrients the greater

your health will be because your body

will have

less work to do to deal with you know

extra fat

on our bodies or maybe even extra muscle

you will have less work to do to deal

with that and it will have more


to do to create better change in the

body to

repair damage and things like this as

well so nutrient density in an

environment of moderate

caloric restriction too so we’re not

talking this is not starvation we’re


moderate caloric restriction just eating

just under

what we need is a very important concept

of the lifestyle okay

the next one is this idea of our weight

right so when we talk about lower

calories what we’re talking about is

getting our bodies to that weight that

is optimal for us

and by the way we never choose what that

is our bodies choose what it is

once we have gotten over our food

addictions which is possible once we

have gotten through

the sort of mindset issues and we just

eat for fuel we eat for what we need

we eat to moderately calorically

restrict with a ton of nutrients

once we can do that consistently without

drama without issues without the ups and

downs which we can train ourselves to do

this this is what we talk about in the

till the family and this is my this is

everything that i coach on is how you do

the mindset part right

and it’s so important that once our

bodies are

at that place where we can create the

weight loss we need

our actual best weight is going to be

somewhere in a very particular bmi range

bmi being the sort of you know

measurement tool that we use body mass

index in order to kind of see where our

body is now

of course the body mass index scale is

not perfect but

the way that dr fredman mentions it the

way he talks about it is

you want to be looking for a body um a


between 18.5 and 23. now that is a huge

range it’s like 25 to 30 pound range so

it’s actually quite forgiving

but it is on the low end of the spectrum

right but the way to get there

is by doing the things i said you know

wrapping your mindset around this

getting to the place where we’re no


quote unquote addicted to food or

emotionally eating things like that when

we can learn how to

set those things down and retrain our

brain to be disciplined with food and

not really have any food issues anymore

then our body just gets to where it

needs to be okay

next one is g bumps i touched on this a

little bit earlier but

eating these types of foods that are you


sort of prescribed on the nutritarian

diet the greens beans onions mushrooms

berries seeds and nuts

that’s going to give us the immunity of

the eat to live diet as well so making

sure we eat those things on a daily


um and then the last two concepts here

number one is to never overeat

this one is tough because i’ve always

been an overeater and for a while i was

like ah it’s okay if i eat extra

whatever you know

but actually it’s not i mean actually it


the whole way that you get to that

perfect body weight for you it is the

whole way that you release

food addictions and you release issues

with food and emotional issues and all


when we can learn to not overeat that’s

when we’ve really gotten it okay and

then the last thing of these 10

um just components that you deliver diet

to mention very quickly

is that the greens are the most

important part okay

i’m going to say that again the greens

the green things the non-starchy green


are the most important they are the key

of this lifestyle without those

you’re still going to have a lot of food

cravings you are still going to have

food addictions and

emotional eating and things like that it

is the greens it is the amount of green

things that you eat

that are going to create the biggest

bang for your buck okay we’re going to

talk more about this stuff as we go but

let’s move on to

the basics the practical tools that i

want to give you for this little road

trip are going on

i’m going to go through these briefly we

will expand upon these as we go through

our podcast but

number one is what i just did for you

a tool a practical tool that i want you

to put in your car for your road trip

is what dr fuhrman is saying all the


and it really is so important is to

learn and review

the key concepts of the eatily lifestyle


and that is what i just did for you so


is i think the most important point


as dr fuhrman puts it and as i have

found in my own experience

and with my private clients and my

clients in the itilla family as well

it is precisely the knowledge of why

we’re doing it

that’s what we call up in our head when

we’re wavering when we’re waffling right

when we are like i really want to eat

that thing

no if we can call up in our head very

easily why we don’t eat that thing


that’s when we start to make that change

very easily

and i help my clients get to the place

of the mindset of being able to even do


right but you actually need to school


in order to be able to call that up at a

moment’s notice when you need it

and you only school yourself by actually

schooling yourself like

watching the videos reading the books

repeatedly like doing this homework over

and over again

and then the same thing with the type of

information that i give which is more

mindset related but specifically the

number one thing that we need to be

doing is understanding why we’re eating

to live why

are we choosing to forego salt oil and


in favor which tastes amazing nobody’s

gonna nobody’s gonna say they don’t


but why are we choosing to forego that

in order to eat things that don’t have

salt oil and sugar well it’s because of


and this and this and this and this and

all that you can learn in the books but

the beautiful part about this is that

the more we learn about it

the more we’re able to eat of eat to

live foods and the longer we do that

we actually grow to prefer those foods

over that salt oil sugar laden kind of


we actually start preferring those

because first of all we know why

because we have a very strong story in

our mind about why they’re important

and then also because biochemically

things change

right our our homo hormonal responses

change our dopamine responses change

our taste buds actually change to the

point where we

we’re out of the pleasure trap now right

we’re out of that

inability to get away from those um

standard american diet foods

and now we’re solidly in the place where


love what we’re doing we get that

feeling of well-being and we just want

to keep doing it because it tastes so


you can only get there when you actually

taught yourself

why how and how to do it long enough

right so two other super practical tools

that are

a little bit prior proprietary for what

i do and how i’ve created

for instance the 21 day challenges that

i’ve always done every quarter for the

last couple years

and now lately we’ve been doing free

five-day challenges

so that you can just learn the rhythm of

eat to live in just a few days

and there’s a couple tools that i that i

use there that i’m

i i used in my own life and i

couldn’t believe that no one else did

that too and so i had to make my

challenges because i had to show people

that if you use these two tools it will

make it so much easier so let me give

you those tools number one

is rolling prep so now if you haven’t

done one of our challenges before you

will get

a hands-on experience with this if you

ever do that so consider

signing up for one of our challenges but

rolling prep is this idea of

you know a lot of people will talk about

doing their prep all on one day of the

week and so they’ll take their entire

sunday or something and just do a bunch

of prep now

that works for some people and that’s

exactly what people like sometimes


they’re already sold on the concept and

they don’t mind

taking a big chunk of their weekend to

do that that’s not me

i’m not that person i am sold on the

lifestyle but i’m not going to spend my

entire sunday on prep i just won’t do it

i would so much rather be

i mean i like cooking don’t get me wrong

i like preparing foods and i like doing

things for myself that feel like

self-care like this

but i would so much rather be just like

hanging out with my family or off at

you know a bookstore reading or spending

some time in leisure on the weekends

and so what rolling prep is is taking


sunday of four or five hours worth of


and breaking that down over the week


so what we do is rolling prep would be

where you you know you look in your

fridge and you see four five six

containers of foods that are already

prepared but you didn’t prepare them all

at once

you did one thing on monday you did

another thing on tuesday you did another

thing on wednesday

and by the time you know it once you’ve

done a week’s worth of that prep

you have a ton of food to eat and when

you run out of something that you made

on monday

because it’s been five days or something

you just make it again that next day

and then you make it again you know make

the thing you made on tuesday on the

next tuesday or whatever

and you just kind of roll through that

prep so that

you never have to do too much at once i

try to keep it to

cooking or preparing every day max

right like i can do what i try to do is

i’ll make my

i’ll make three three days worth of

salads at a time which is a lot of salad

but i keep it in this big tub in the


i’ll do all my lettuce i’ll do all my

vegetables just get my whole

the whole dry salad done including

tomatoes things like that

put it in the fridge and just keep it

there and then every day when i need

some salad i’ll pull out enough salad

and then i’ll just dress it right the

only thing i have to do is dressing but

i have already either made my dressing

you know on a different day

not the day i made the salad but maybe

the next day or i’m just using a really

simple dressing like

tahini and vinegar or you know lemon

juice and nutritional yeast or

you know in some walnuts or something

like that so i try to just do them on

different days and then if i have to

make a soup i make a soup

on the wednesday right and whenever i

make soup nowadays i use my instant pot


i can make a soup in 15 minutes right i

just chop up all the stuff

throw it into the instant pot turn it on

and then it cooks itself i don’t even

have to think about it right

once you get good at that that’s 15

minutes and now you have four

five six days worth of food and you can

even put some in the freezer too if you

want right

and then another day i might chop up a

bunch of different vegetables like i

might just chop up

some onions or i might chop up some i

might cook my mushrooms that day right

so i always have a container of

mushrooms already cooked in the fridge

and then that way if i um you know if i

ever forget i can just grab a few

mushrooms and eat those right i got that


ticked off or you do that with raw

onions so you always have them in the

fridge you can throw them on your salad

or whatever

or maybe you just make it you know with

a salad something like that so that’s

rolling prep and

on our 21 day challenges and our five

day challenges and any challenge

that i have created for you we have

like separated out all the prep for you

so you never have to think about when to

do something we separate it out for you

and tell you exactly which day of the

challenge you create which part

and then we say all right so this day

you’re gonna you know freeze you’re

gonna chop up

peel freeze chop up your bananas you

know put them in the freezer this day

you’re gonna make your mushrooms this


we’re going to make the lentils that go

on top of this salad whatever this day

we’re going to chop up these greens

so we always break it down for you so

you don’t have to think about any of

that stuff

and this will give you a really good

idea of that rhythm okay so that’s one

of my favorite tips ever especially for

a beginner is rolling prep might take

you a little while to get used to that

rhythm and get into that

but there’s the best way to cut down on

that prep work okay

now this is so this is the third

thing the third practical tool that i’m

giving you to do with the food

which is called sets now this is

definitely something i’ve never seen

anyone do before and it’s something i

created specifically for my challenges

specifically for the 21 day challenges


what i found was when i was doing other

people’s challenges

everyone’s challenges that i ever did it

was just

way too much work like i just by day

five i was like ugh i can’t do this

anymore you know i’m i’m over this i’m


and it was like you’re making a new

recipe morning

noon and night and you’re just i mean by

the end time you’re done you’re just


no i can’t do this anymore and and if

that is your experience if that is your

first experience with a lifestyle you’re

not going to stick with it right

if you start off and within the first

five days you’re frustrated already

you’re not going to stick with it

so i created something called sets and

what a set is

is when you do a set of recipes for one


and then you repeat it for two more days

so you do a set of recipes for three

days total

now you might be thinking oh that sounds

terrible i’d get so bored right but

you’d actually be

so surprised at how many people have

done my challenges and then this is the


loved part of the whole challenge is

sets because what it what happens is

the first day you create all the recipes

you make the recipes it’s a little bit

hard because you like never made them

before whatever

next day you’ve already got a bunch of

stuff prepped so all you have to do is

pull it out of the fridge you don’t have

to do anything that day it’s all done

day three same exact thing happens now

day two

you’re like stoked because you like

everything’s already done you know how

it tastes

maybe you want to tweak a few things

whatever but like it’s all done

for you you don’t have to think about

your food at all that day day three

same exact thing happens but then what

happens you start to get like a little

bit bored of the food

and then you’re so excited for the next

day’s new

set so we do this in two and three set

um two and three day sets in all of our

challenges on the 21 day challenges we

do seven

three-day sets in our five-day

challenges we do a two-day set and a

three-day set so you can kind of see

what those rhythms could be like for you

but what it does is it gives you the

opportunity to not have to think so much

it gives the opportunity not

to cook so much and it gives you the

opportunity to get used to recipes and


good at them before you move on instead

of having to do three or four new

recipes per day

you get to get really good at them get

used to them and you can experiment with

them a little bit too

and this creates so much flexibility in

your journey and so much

rhythm too because now you really get

what it’s like to just

and and then here’s the thing i want to

say about that too is this idea of


because we coach nancy and i and and i

know this in my

life too the idea of boredom we talk

about this a lot

is so important in a really strange way

that you might not be understanding now

i’m not saying you should hate your food

i’m saying you should be bored with the

choices about your food

like it should no longer be a thing that

you hem and ha

about right it should be like already

decided like

every day you already know what you’re

gonna eat

because you don’t choose anymore it’s

gonna either be

oatmeal in a smoothie or maybe you’re

brave and you have soup and vegetables

for breakfast or whatever

but you know that that’s what you do so

you’re just going to do that again and

then for lunch it’s always going to be a

salad like there’s just no question

about you just

always have a salad and then for dinner

it’s either going to be it’s going to be

some nutritarian entree

like a main dish like or maybe it’s

going to be like just a little bit

leftover smoothie from the morning or

maybe you don’t even have dinner because

you’re intermittent fasting whatever

but like it’s so boring you don’t care

you’re not like oh what

what am i going to eat today oh i need

so much choice and so much like

excitement from my food right like where

are we going to go out to eat right

that’s very standard that’s very like

typical of a standard american dieter


what they’re looking for is emotional

something emotional from their food and

what we’re looking for from our food

is for our bodies to be healed and for

us to feel great and vibrant

and for us to not have to think about

food so much right

because what we really like when we are

on our deathbeds and we’re thinking back


what we wanted to be thinking about our

whole life i guarantee it wasn’t like

which restaurant we were going to is

going to seem important to us at that


what we’re going to wish we were

thinking about was how we could be a

better person how we could spend more

time with the ones that we love

how we can improve our station how we

could you know

become successful at this thing or reach

this other goal or whatever it’s never

going to be like i’m

so glad i wasted so much time arguing

with my husband what restaurant what

restaurant we’re going to go to or

arguing with myself about what’s going

to get this craving out of my mind right

like i guarantee you that is not

something you’re going to value

having spent time on when you look back

and so can we become bored with our food

can we like

get to that place where it just doesn’t

even matter what we eat because like we

just eat and then we get to move on


um and so this is the idea of boredom

we’re talking about a lot

and that we’re trying to create a bit of

boredom because we want to get used to

that we want to be like okay with it

like when you see a kid

you know on summer break and all they’re

talking about is how bored they are and

as adults we’re just like well it’s okay

to be bored sometimes right like that’s


but we would never let ourselves be

bored with our food right so there’s

kind of like that

um that like double standard there of we

would never let ourselves be bored right

and so this is a lot of stuff with

mindset stuff we talk about but that’s

why i have put in this idea of sets

into all the challenges because it

creates this sort of

rhythm and it creates this just a

complete change from what we’re used to

and the way we usually eat

of always needing entertainment from our


let’s get our entertainment from

somewhere else and let’s get our health

and longevity and nutrition from our


okay all right so those are three

practical tools to review number one

is to learn and become a scholar and


eat to live knowledge understand why

you’re doing it the second tool that we

talked about today was

rolling prep where we don’t do too much

in one day and we split it out so it’s

so much easier and manageable

and number three is sets where we eat

the same meal for two or three days in a


so that we get really good at it and by

the time we’re sick of it now we’re

ready to move on and we are looking

forward to that next set of meals okay

so as i said all of these types of

things i’m talking about on this podcast

are located

in the the challenges that i put on for

you the 5

and 21 day and 9 day eat to live

challenges that i have for you okay

so you can feel free to i actually have

a free nine day challenge on my website

nourishyourlifestyle.com you just go to the

home page it’s right there you can sign


or you can sign up at


challenge and pick up one of these

challenges that i’m talking about when

we do them live all together

that’s really fun because there’s so

many people doing that and they’re all

grouped together in the

eat to live high nutrient lifestyle

facebook group where we all get together

and do these challenges together for

free it’s so much fun

so just consider joining us for one of

the challenges that we do in the future

we would love to have you

okay so this was part one of the four

part series of the four basics of eat to


and weight loss next in the next podcast

we are going to be talking about

practical tools again but this time for

weight loss so stick around you don’t

want to miss that one

and if you wouldn’t mind considering

leaving me a review for this podcast i

would really appreciate it because that

will help other folks just like you find


so thank you so much in advance if you

can do that and now like always

i wish for you calm peaceful ease in

everything you do today

talk to you next time