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Chanel here. Welcome to menopause nutrition.

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I believe women can thrive in menopause and

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had the body composition of their choice if

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they must have their nutrition and lifestyle.

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And today, I wanna have a chat about

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why knowing your numbers

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is so important, and I'm going to

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share a little story from my own journey.

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I've got a bit of a confession to

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make with you guys.

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So but before we get started. I just

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wanna remind you the waitlist list is going

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for the last round of my Thrive program

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for this year which kicks off in September.

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So we're on I'm week 4 of the

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current program. So if you miss the boat

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on it, you can jump board with the

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current waitlist list that that will kick off

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in September, and that will keep you up

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to date with everything that I'm doing, and

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you'll get some extra little perks along the

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way and it does count if you decide

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to join me in September.

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Or, if you need to get started straight

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away, like, maybe you're tuning into me and

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just just finding this information, or you're finally

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decided to put yourself first and you're like,

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I wanna start straight away. This happens a

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lot.

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Then maybe we need to jump on a

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call, have a chat. I have obviously a

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few spots open for my 1 on 1

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coaching.

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So that could be a chance to get

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you going straightaway away as well. So I'll

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drop the calendar link in case you want

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I call straight away. I will just add

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though that with if you book a calendar

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link call with me that you need to

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get an email and get a

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confirmation. So your,

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your appointment is confirmed. Otherwise, if there's no

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con

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confirmation then it's not kind of sad because

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I I actually have a lot of people

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booking calls. And

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I guess it's no different to, like, go

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to the doctor or whatever. I'm... That slot

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is taken if you've booked a call of

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that sort of thing. So just reminding you

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about that over here. Okay. So let me

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have I'm just gonna, like, give you a

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little confession if you like. So those of

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you who have been following me on social

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media.

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Will know that I have entered myself

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into the upcoming high rice in Brisbane.

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So it's in August next month and high

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for anyone who is new. And high is

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quite new, so lots of you will probably

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not know what,

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but it is

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it is like a... It is a big

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event. I think it's a big event and

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haven't done it. But So basically, what hi

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is is

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it's 8 kilometers of running, but it's broken

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up. So you run a kilometer, and then

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you

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ski a kilometer, then you run a kilometer,

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then you go and do another exercise and

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you come back and run. So you do

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8 different exercises in between 8 different rounds.

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It's quite a big event.

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It will take me, like, probably an hour

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and a half to do it. Like, I

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don't I don't even know. I'm just guessing.

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And I have been training for it. So

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my level of training has

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more than doubled

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because I have a program for my crossfit

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coach as well, and then I've got this

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Hierarchy training.

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So

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I wanted... The reason I'm showing this with

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you is this morning. I finally

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ran my numbers,

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myself. I booked myself in for a sports

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nutrition appointment with myself.

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And guess this is like any, like, professional.

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They... You know, you don't kind of prioritize

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yourself or I have actually just had, like,

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like a really busy 3 or 4 weeks.

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So

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I haven't made time to go over the

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numbers myself. So the reason I'm sharing this

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with you is because

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it's important. Like... So I know food, and

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I obviously help women every day

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with their nutrition. And even though I know

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food, I was eating myself. So what happens

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in sports nutrition. So I am across of

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nutrition, but also I am a qualified at

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sports nutrition. And sports nutrition is a little

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bit different to, like, the normal nutrition. So

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I have been the person that got hot

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badly with, like, peri symptoms, the belly fat.

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So I went into a deficit

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to get rid of the belly fat. And

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when you're eating in a deficit, obviously, you're

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eating less calories than you're burning,

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that is how you get rid of your

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body fat.

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Obviously, also left heavy. So in the process

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of that you get used to eating a

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certain amount of calories. So once you get

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your goal, then you go and you actually

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eat more. You you eat, like, to maintenance

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like basically.

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So for my

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process, I suppose, what's happened is I have

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now,

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like,

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like my training has, like, really ramped up

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and doubled.

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I actually need a lot more food, than

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what I was having an in sports nutrition

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we call this

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reds

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relative

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energy

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deficiency

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in sports. And this is what happens when

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you are eating,

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and your energy starts getting affected, which started

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to happen to me. So this is why

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I set myself down and gave myself a

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consultation with myself because I have all the

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skills I had to pull out my interesting

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in

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books and

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I ran some numbers. So we have something

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called low energy availability.

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That's what we call it when You are

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not eating enough fuel for the output that

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you're doing. And there's some side effects to

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that. So I started feeling like some low

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energy,

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and this is what what straight away was

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like, okay. I need to look at how

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much I'm consuming. So the reason I'm sharing

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this with you is 1, so you know

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that I'm a human being, and

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actually,

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I need to do this to myself sometimes.

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2 that if you don't know your numbers,

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then you don't know where you're at. So

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I ran through my numbers again that includes,

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like, the amount of training and doing, the

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amount of calories I'm eating. There's, like different

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calculations that we do and run to get

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these outcomes. Checked on the lower energy availability,

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I believe I was in some low energy

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accountability.

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And so now I can correct all of

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that. Now the reason I'm sharing this with

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you is 1, I do believe that there's

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probably many other masters that things out there

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are listening to this. This is very important.

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So if you are

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training like more than an hour day. So

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I'm doing sometimes 2 sessions a day, because

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I'm doing extra running a moment, and maybe

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the sessions can be like 2 hours long.

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So this is not normal

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kind of

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everyday exercise. So when we're sitting in this

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kind of realm of being an athletes,

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then you need to know your nutrition so

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you can manage your energy levels. So that's

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the first thing. The second thing is it

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actually... Because generally, I'm helping people with their

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fat journey, like I was on,

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you also need to know your numbers. Like

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So when we when we're trying to change

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our body composition,

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like for me, it wasn't about body composition,

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it's actually about energy, But if you are

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trying to change your body composition and in

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the process you are having low energy that

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also tells us that the numbers that you're

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following

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the amount of food you're eating is not

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correct. So the way we run it is

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when we're doing a like a body composition

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or we're trying to lose body fat. We

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want to do that in a way where

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we are in a deficit, but the deficit

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is just

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enough So everything else is being met. So

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our energy is good. Our birds good. Our

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weekends can, let's, still do great workouts. We're

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recovering,

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we're,

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sleeping well, all of these things. So if

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any of those things go off, like your

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energies off,

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your mood, your focus,

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your sleep, which all of these things started

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affecting me that's how I, okay. Let's get

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this fixed and I'm like,

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change... Like, I've literally just spent a whole

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hour going through, like, changing my plan.

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When you don't know though you're guessing. And

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so then it's very difficult to get your

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outcomes, whether it's being a better athlete or

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it's getting rid of the belly fat,

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because you don't know you're guessing. So you're

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you're... How do you know if it's a

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good day. Like, and if you're suffering with

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any of these things, like low energy, like,

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focus mood is off, your sleep impacted, then

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you know that's something is not right. And

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the reason I am passionate about sharing this

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information is because

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I'm Jen over here. Right? And we have

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been conditioned, we grew up with the supermodel

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that were like the super skinny, like, like,

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so our

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generation

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is used to eating. We don't eat enough,

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and so then we think that's

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actually eating the right amount of food.

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It's it's foreign to us. And

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and I'd I tell you this because

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Recovering from it, Like, I I have recovered

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from it, I should say.

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This is the conditioning we grew out with,

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where we just thought we had to eat

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less and exercise more to get our body

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conversation goals, and that's just not the case.

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So the woman that I helped and and

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teach and coach

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They're like, oh I have ed... I'm eating

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more now than I've ever aided in my

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life, and I'm losing away. I'm getting my

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body composition. I'm building muscle

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And so

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the reason I'm sharing this with you is

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it's really important

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to know

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because you can't change their outcome if you

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don't know your numbers. So

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super important, I've just had to, like I

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said, sit myself down and give myself a

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bit of a talking to, go over all

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my stuff And I know like, I know

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food. I just had

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I just hadn't

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actually done the calculations on myself

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to

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bring it back to where it needs to

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be right now. So I from today have

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changed that straight away because

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nobody lights not having enough energy, and their

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mood, focus, sleep being affected. It's no good.

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So

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that's my kind of message to you. If

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you don't know how much you need to

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eat,

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then you need to find out. Obviously, I'm

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over here. I can help you with that

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if you need it.

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The the ladies on my program all have

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access to that information as well. That they're

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able to, you know, get their numbers done,

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and it makes a big difference. Like...

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And and the thing is, I'll say, like,

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there's probably 25 of them on the program

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that have gone through and done this, and

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they're also so different. You know, like, some

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people are only on 1200 calories. Some people

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are on 1800 calories. Some people are on

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1900 calories like,

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there... There's never going to be a nutrition

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plan, and that is like a 1 size

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fits all. So... And 1 of my friends,

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Jenny is

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she's going to the crossfit games this year.

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I'm just about to work with her to

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get her nutrition on track. And she will

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be like me where her output is very

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great. She's training 2 or 3 hours a

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day, and she's going to need

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to really know because I'm I'm I'm pretty

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sure she's probably eating at the moment,

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exactly how much she needs to eat. So

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regardless of, like, your

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I guess, like goal, you once you know

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that, then you can, like, make sure it's

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been covered off. Now generally,

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90,

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I wanna say 90 percent of people,

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you know, wanting to lose

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belly fat or blues body fat. Same thing

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though, we don't know if we're losing weight

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if we don't know the number to be

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under. Right? Like, to the deficit to be

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under. If we're guessing and we're too hard

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on that deficit.

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Then we're just gonna end up in the

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fridge like, over consuming because the cravings are

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too strong. So it's... The reason I'm sharing

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my story with you which most of you

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won't, you know, be in that

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situation is because regardless of whether you need

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performance or you need fat loss. You still

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need to know the numbers so you can

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keep yourself on track and get the goals

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that you need in a very healthy way.

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So

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That is what I wanted to share with

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you today.

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If by chance, you are our masters I

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like I am and competitive and wanna dial

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up your nutrition. Then we can definitely chat

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about that as well. It is super important

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to be well fueled. If you are like

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a 95

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percent of people who I help who are

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just regular,

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normal menopause tribe that want to get a

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better body composition, less belly fat whatever

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you need to know your numbers so I

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can help you with it. Obviously. So either,

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jump on the waitlist list, book a call

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and let's get to work and get you

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some results

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you can find both of those links in

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the show notes or,

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add me on social media and shoot me

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a message, and I can send you whichever

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link you need.

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And you will get to see more about

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how I live over there. So I share

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the food that I eat, the training I

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do, just might... You'll to know me better

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and whether you think I'm a good fit

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for you.

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I just share,

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obviously, a lot on social media on my

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stories. So people can be inspired and

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just know that how I love as possible.

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So super,

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super, great for you tuning in today. Wherever

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you are listening to this with you walking

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or driving or folding the washing or whatever

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road we're doing. We're so busy.

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I I appreciate it. And if you're happy

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to leave a 5 star rating or a

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view, that would be amazing. That is how

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other people can

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here from me and learn about this podcast

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because I truly am passionate about helping as

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many people as possible.

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Obviously, this is free. So all of this

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content is here to just help you on

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your Journey be the best version of yourself

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that you can be. And I truly hope

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today that is happening for you. So sending

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lots of love wherever you are talk to

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you next time.