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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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Today, I am going to talk through my

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favorite protein smoothie that I have been having

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Oh, I'm actually doing a real on social

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media sharing this as well. So you'll have

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both options. If you follow me on social

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media, you can grab there, I will post

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it on today.

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But I wanted to talk it through because

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there's some reasons why this is so

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good and good for you and lots of

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benefits around it.

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But before I get started, I just wanna

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remind you the wait for my September thrive

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program.

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Is currently available. So I will put the

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link here in the notes after we finish.

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Jump on there. That's the place to be

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where you're connected to everything I do. And

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basically,

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when I run another free challenge, you'll know

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about it, you'll also get a very substantial

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discount if you do do the program.

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I only run these programs 3 times a

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year. We're currently in,

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I think week 5 of the current pro

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gram. So the... This September 1 will be

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the last 1 for this year. So

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if you're ready to tomato Nutrition life that's

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where you wanna be. If you actually wanna

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get started sooner than that, though,

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I have 1 spot available at the moment

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for 1 on 1 coach thing so we

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could definitely jump on a call, have a

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chat and see if I'm a good fit

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for you. And

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yeah, there's just, like 1 there. But if

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you want, to get started straight away that

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would be a good place to be as

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well. So I wanna talk to you about

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my

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favorite

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protein smoothie that I am having. And and

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all honesty, I have to give my brother

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some credit here. It's actually his recipe.

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So he stayed with me last week and

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I have had, obviously protein smoothies these banging

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your out here for a while.

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But

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I have taken on his formula,

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and

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this is what I'm gonna share with you

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today. And I was actually just talking to

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my daughter about it last night because she

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is having some trouble with managing her hunger

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hormones.

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And getting a big chunk of protein in,

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the first time you eat for the day

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makes a massive difference.

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So I'm gonna talk you through how I

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do it.

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So

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like I mentioned, 50 grams of protein that's

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2 scoops of protein powder. So basically,

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the breakdown for this smoothie is,

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I use coconut water because coconut water actually

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is

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an electrolyte. I actually like that, but I

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like the taste of it. So I use

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I coconut water. You can use in any

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type of milk or normal water if you

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like.

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A cup of berries. Now berries are, like,

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very new nutrient dense. Really good for us.

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Like, so talking to my menopause tribe here,

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nutrients really matter, and I've got my microbiome

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and lights a

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diverse

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range of,

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like, ingredients if you like. So berries are

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like, they're like little power houses really. They're

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very good for you. So have a couple

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of berries of your choice, whatever you have

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in in stock, usually frozen is fine.

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2 scoops of protein powder, and that is

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because we want to get... I don't know

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where the balloons are coming from.

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We want to get

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50 grams of protein in. And the reason

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for that is because

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research shows and this research comes from Doctor

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Donald Le,

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who is... I like to call him the

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godfather of, like protein. He has done all

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of the research on everything to do with

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protein or like,

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so many research papers. He

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kind of basically

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suggests that the first meal being very high

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protein, minimum of 30 grams, but we like

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to push 40 50 grams,

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and then back ending the day. So the

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first meal and the last meal are the

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most important. Now when I'm coaching

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and I personally myself

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tend to

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distribute my protein across the day. And that

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is because I personally

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look to hit a hundred and 50 grams

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approaching a day. If I am doing it

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in chance across the day, it just makes

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a hundred and easier to break down.

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If I have my smoothie like I did

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this morning, that's 50 gone. Right? Bang. 50

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done, I've got a hundred to go.

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So it really makes it much more achievable

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trying and to get your protein goals when

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you're getting a big chunk of it out

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of the way. The research also shows that

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if we do a real big chunk of

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protein starting the day, it affects our hunger

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hormones.

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And this is what I was talking to

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my daughter about last night. So your... Basically,

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your body wants protein.

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And

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until it gets it, it will feel hungry.

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So you may have experienced this before. I

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was talking to my brother about this actually

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when he was staying.

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We've all probably experienced this before when we're

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baby, like, when I was young, like, I'm

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gonna say like, 12:14

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whatever,

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I used to have, like... I don't know

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how many books, but quite a number of

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white packs. Now white packs are mainly carbohydrates.

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Right? I would had some milk and sugar

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with that. So really, it was an un

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unbalanced meal that was just really carbohydrates.

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I would have actually felt quite full, but

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probably

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an hour or 2 later, been hungry again.

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Because my body actually wants protein. And that's

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why you hear me talking so much about

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protein. I always lead with protein first.

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Because today, when I had my protein smoothie,

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once I get that 50 grams of protein

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and my body is like, yes. Satisfied tech.

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And then it's like the hunger hormones

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actually associated,

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and your blood sugar is regulated.

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So you'll get really great stable

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energy throughout the day, but you also won't

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be hungry

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like in an hour's time, and this is

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really important.

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Especially, like it's important for everyone, but it's

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very important when you're at a calorie deficit

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and you're trying to stabilize

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you're eating for the day. There's nothing more

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challenging when you're trying to stick to, like

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a certain calorie amount when you're hungry all

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the time.

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So when we can blunt that hunger and

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that happens because we're having a big chunk

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of protein that makes a massive difference across

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the day. So this is why we have

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2 scoops of protein powder.

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I also pop a, a tablespoon of flat

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seed meal. Now, the reason I use fl

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seed meal as opposed to fl seed oil

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is because fl seed meal actually is a

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f estrogen.

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Now talking to my

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tribe over here, and I've actually got some

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notes on flexi meal. Why? Why it's so

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important.

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These are actually notes that my program get,

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but I'm just gonna read them to anyway.

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Flat flex seeds are a good source of

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dietary tree fiber, which is very important, also

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omega 3 fatty acids,

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including alpha,

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lin lin

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s This is important. Fl also contain finer

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estrogen called l.

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These are similar to the hormone estrogen jen.

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The fiber and fl is found in the

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seed and coat. That's why we use the

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actual fl meal.

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Estrogen finer estrogen, are plant compounds

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that mimic the effects of estrogen in the

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body. During menopause, estrogen levels dropped significant currently,

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leading to a variety of symptoms such as

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hot,

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flashes,

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mood, swings, vaginal joiner, so we know, like,

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there's, like, 50 different symptoms from menopause. Right?

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Flexi milk can help to alleviate some of

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these symptoms due to it high malignant content.

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The use of flexing meal as opposed to

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flexing oil

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is because as a flexes oil, we do

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not,

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efficiently,

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like,

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we actually don't efficiently process it. In our

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body and use it like as effectively if

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you like. So that's why I actually put

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the fl

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meal into my smoothie.

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And then I use omega.

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The omega oils I use are never from

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fl seeds because we don't use them

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effectively.

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So I use

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I actually have cod liver oil at the

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moment. That is a very good source of

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omega. You can use obviously any type of

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soil.

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I buy it in the bottle and keep

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it in the French because

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1 of the things you've gonna be wary

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of with Omega just that you don't want

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it to go do you want it to

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be really good quality. So I wanted to

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share the flexing meal thing with you.

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I probably haven't talked about it over here,

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but it's actually very helpful. What it does

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is it helps kinda get rid of the

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the when I so bad estrogen that's really

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like the right way. It helps you process

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estrogen correctly and and deal with it in

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your body properly. So very helpful. So if

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you're 1 of my will try over here

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adding a tablespoon of fl nail into your

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day is definitely recommended.

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Obviously, I do it in my that you

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could do it in anything. You could pop

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it into your breakfast. You could pop it

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into. Like, generally that sort of stuff, you

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can add it into things and you won't

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even know there, but very much recommended from

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as a nutrition, who specializes in helping menopause

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women.

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So, of course, I just talked about my

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cod oil. I put a tablespoon of that

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in my smoothie, I also put a teaspoon

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of nut butter of my choice. So

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that is just because it is essential for

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us to have some good oils. Obviously, omega

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is good oils as well. We want some

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good oils in our diet. We don't need

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much just a little bit, so teaspoon. That's

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all we need. When we're looking at, like,

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not

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butters and peanut butter, a teaspoon as opposed

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to a tablespoon, huge different in calories. So

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generally, when I'm working with menopause or woman,

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We have some body composition goals, so knowing

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how many calories we're adding does actually make

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a difference. So I just put a teaspoon

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that's all I need.

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That's

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allowing me to have some good fats in

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my diets.

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So

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that's kind of the base of my smoothie,

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then I

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actually add well, that's my brother's base. I've

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stolen it of him.

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That's what I have been doing. Then I

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add to that cr.

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Research shows creating and protein wet synergistic logistically

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plate together, so adding it to my proteins

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where there actually is beneficial.

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So

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you don't need to time cream, but obviously,

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like, I'm having protein way. Might as will

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put it in there. You can't taste it.

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I also add powder that helps support my

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internal

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system.

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I also add a teaspoon in of sp

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on a big fan of for energy production.

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So these are just different things you can

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add.

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To support your your your system. And that

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is going to look different for everyone. So

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if you are

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maybe

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kind of, like, dealing with your menopause symptoms

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with natural products. You might then add your,

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you know,

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evening promo oil to

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that smoothie as well or there's obviously many

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different vitamins and supplements and minerals that we

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can be adding to support our body

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through this stage of life. So that is

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why I wanted to kinda talk you through

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this protein smoothie,

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because it is a complete meal having the

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50 grams of protein a day

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to start the day, can actually be challenging.

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Like, if you're making, say overnight oats or

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overnight weight books you're not... It's it's harder

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to get

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50 grams of protein in and keep your

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calories under control. So this is a easy

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way to do it.

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And if you are struggling with kind of

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hunger,

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cravings,

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snacking, that sort of thing, I want to

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give you challenge of trying this for a

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week and see how it actually affects you

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and your hunger and if you find a

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change because I promise you you will actually

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really notice a difference. Now some of the

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other benefits on having a smoothie in the

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morning is a lot of my woman and

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I work with us super busy. So... And

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even my husband, I have converted him to

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the proteins smoothie

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he is probably my hardest client

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by far. What lives in my house doesn't

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listen to anything I say. But I will

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tell you that he is

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having a approaching smoothie there in the mornings,

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so I have got somewhere on there.

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So I've gotten through there. It is like,

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same same thing. Very easy. Bang it all

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in in the blender, takes like less than

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5 minutes. So when you're busy, this is

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like like, really helpful

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to get something in it's very, like, he

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just strengthened on the way to work. You

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know, very easy to do.

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And sometimes we just don't have time to,

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like, cook or make food. So this is

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very easy. And like I mentioned, I'm just

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gonna reiterate,

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it does change your hunger hormones for the

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rest of the day. So you will find

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a difference

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with your hunger and sister satiety

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across the rest of the day as well

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as your energy levels.

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So I really want you to

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give it a go and let me know

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if this works for you as well. A,

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like I mentioned, if you follow me on

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social media already, I'm going to put a

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real together of the ingredients, so you've got

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it to save.

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But pretty much, I'll just run through them

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again quickly.

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A cup of berries,

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I use coconut water you can use milk

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of your choice.

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2 scoops of protein powder,

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a tablespoon of fl seed meal,

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a tablespoon of oil of choice I use

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cord liver oil. Actually, my mom. I remember

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my mom giving me cord liver oil like

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when I was like little she was onto

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something there.

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We we used to hate taking it, but

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she was onto something.

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And

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a teaspoon of nut butter. So that's the

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base, and then you can add whatever you

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need to the rest of it. And give

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00:14:43,777 --> 00:14:45,628
it a go let me see... Let me

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00:14:45,628 --> 00:14:47,945
know if you enjoy it and if it

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makes a difference to your a day.

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If we're not already connected on social maybe

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00:14:52,433 --> 00:14:53,470
Then go find me.

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00:14:54,427 --> 00:14:58,494
I am at Chanel stuck at on Instagram

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00:14:58,494 --> 00:15:04,240
that Chanel like the perfume, CHANELSTUCK.

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00:15:04,797 --> 00:15:08,055
Yes. My last name is stuck. I was

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00:15:08,055 --> 00:15:10,465
brave and took husband's last name. I know.

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00:15:10,705 --> 00:15:13,345
I need actually, a medal for that.

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00:15:14,465 --> 00:15:17,264
And on Facebook and is Chanel with a

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Capital e

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00:15:18,798 --> 00:15:22,378
stack s to okay. On tiktok, I'm menopause

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00:15:22,378 --> 00:15:22,878
nutrition

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00:15:23,412 --> 00:15:25,957
and on Youtube, I think it's just chanel

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00:15:25,957 --> 00:15:27,205
house stuck on Youtube as

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00:15:27,881 --> 00:15:29,632
Anyway, you can go find me and send

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00:15:29,632 --> 00:15:31,542
me a message and let me know what

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00:15:31,542 --> 00:15:33,452
you think, or if you have any questions.

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And then, of course, I share a lot

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00:15:36,396 --> 00:15:38,636
more of my day to day life over

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00:15:38,636 --> 00:15:40,224
there. Just wanna get up to on a

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00:15:40,224 --> 00:15:41,892
daily basis so you can check that out

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00:15:41,892 --> 00:15:44,116
in the stories if there's helpful or inspiring

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00:15:44,116 --> 00:15:44,775
or motivating

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00:15:45,164 --> 00:15:45,664
for

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00:15:46,042 --> 00:15:49,715
just interesting. I love hearing from people that

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00:15:49,715 --> 00:15:52,110
are listening in. So I hope this has

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00:15:52,110 --> 00:15:54,639
been helpful. I hope you are choosing good

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00:15:54,997 --> 00:15:57,777
nutritious food for your body today. Thanks for

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00:15:57,777 --> 00:16:00,239
taking the time to listen, putting yourself first.

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00:16:01,271 --> 00:16:03,434
And I hope your day is beautiful wherever

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00:16:03,434 --> 00:16:05,432
you are in the world. If you are

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00:16:05,432 --> 00:16:07,589
happy to leave a 5 star rating or

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00:16:07,589 --> 00:16:09,747
view, I would truly appreciate it. This is

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00:16:09,747 --> 00:16:11,825
how other people will find the podcast.

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00:16:12,319 --> 00:16:14,394
And this is, of course, free content. So

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00:16:14,553 --> 00:16:15,989
I'm just over here trying to help. As

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00:16:15,989 --> 00:16:17,128
many people as possible

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00:16:17,665 --> 00:16:19,794
live their best lives because I know this

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00:16:20,391 --> 00:16:23,253
can be amazing once you know education is

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00:16:23,253 --> 00:16:25,161
power. When we no it, we do better.

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00:16:25,400 --> 00:16:28,277
So keep learning. Keep showing up keep doing

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00:16:28,277 --> 00:16:28,753
the things,

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00:16:29,388 --> 00:16:32,086
and I'm over here sharing for you. So

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00:16:32,086 --> 00:16:33,673
till next time. See you later.