7 Things I’d Do Immediately to Balance Blood Sugar and Lose Fat

We have to think outside of just calories in versus calories out, because the number of people that I have had sit across from me say, I'm eating so low calorie, I've been in a caloric deficit and counting my calories, and I'm still not having success, is very large. If you have prediabetes or type 2 diabetes, learning how to lower blood sugar is very important because it can put your condition into remission. Insulin resistance can lead to a lot of symptoms that people experience on a day-to-day basis. But even for people who don't have prediabetes or type 2 diabetes, you may still have Insulin resistant, and this can happen before you develop prediabetes or type 2 diabetes, and it can lead to more symptoms like fatigue, cravings, mood swings, and it can also impact your weight. Today I'm breaking down 7 of the most impactful things that I would do, and I actually do do, to support lower blood sugar and to help you lose fat. As a dietitian, chewing your food has so many advantages. Chewing means that you are increasing your nutrient absorption, decreasing stress at your meal. It can help to lower loading, and you naturally you eat less. Gut bacteria ferments the fiber and the resistant starch that you eat that help to produce short-chain fatty acids and can help to stimulate your satiety hormones like GLP-1 and PYY. Nutrition is never one size fits all, and you always want to be able to listen to what works best for your body because all of us are so unique. Is it just me, or does it feel like there are a million things that everyone tells you to prioritize when it comes to your overall health and to weight loss, from the magazines to social media to books, but a lot of it is not supported by research, or it's just supported in research that has been done in men, or it doesn't focus on aspects of metabolism outside of the old-school way of thinking, which is just calories in versus calories out. So today I'm breaking down 7 of the most impactful things that I would do, and I actually do do, to support lower blood sugar and to help you lose fat. As a dietitian, I'm basing this off of my experience helping thousands of women improve their weight after many years of not having success with number of different programs. I've also recorded 2 prior episodes on the Being Brigid Show that I would suggest going back to. Episode number 44, Hills I'll Die On as a Dietitian When It Comes to Weight Loss in Midlife, and episode 54, Hills I'll Die On as a Dietitian When It Comes to Losing Weight and Belly Fat in Midlife. In that episode, I go into more of the science behind why traditional weight loss has failed people, the intersection of estrogen and insulin sensitivity, insulin resistance, inflammation, visceral fat, and metabolic risk, the cycle of insulin resistance and belly fat and more. So I would suggest going back to those episodes. Today I'm going to get into the 7 strategies instead of giving you more of that overview. So definitely go back to those episodes. And what I'm talking about today, I will also be going deeper into in the blood sugar reset next week. So if you have not locked in your spot for our October blood sugar reset, join us for my 7-day science-backed reset. If you are looking to optimize your health, stop feeling stuck, improve your energy, your mood, your cravings, feel more in control of the foods that you're eating, This is a $29 program that we have used to help thousands of women, and we would love for you to be a part of it. You can go to beingbridget.com/blood-sugar-reset. Again, beingbridget.com/blood-sugar-reset. Now let's start with people that have type 2 diabetes and prediabetes, because if you have prediabetes or type 2 diabetes, learning how to lower blood sugar is very important because it can put your condition into remission. I saw this over and over again, not just in clients that are in our community who will send us screenshots of their hemoglobin A1C and messages about going off of medications, but then also when I was working at the Cleveland Clinic and leading groups focused on blood sugar balance as a whole, seeing people reverse type 2 diabetes. Now, a lot of people in academia used to say— now, a lot of people used to think that that was not possible, but it truly is possible. And we see it all the time, and research has also supported it in a lot of, you know, more national nutrition programs. Yeah. But even for people who don't have prediabetes or type 2 diabetes, you may still have insulin resistance, which means that your fasting insulin is elevated. And this can happen before you develop prediabetes or type 2 diabetes, and it can lead to more symptoms like fatigue, cravings, mood swings, and more. And it can also impact your weight. So there was a brand new study that highlighted a few important distinctions for people that have High levels of insulin, and this paper is called Hyperinsulinemia as a Cause of Obesity and Cardiometabolic Diseases that was published in March of 2026. And two of the highlights from this paper say: one, evidence from both observational and experimental studies suggests that long-term basal insulin exposure, which means you have high fasting insulin, contributes to weight gain and excess body fat. But evidence for postprandial insulin exposure is lacking. So when you have high fasting insulin and ongoing high insulin, it can contribute to weight gain and excess body fat. Now, this is really big because for a long time so many researchers just said it's just about calories in versus calories out, but they're saying insulin resistance on its own, when you have high fasting insulin, can contribute to weight gain and excess body fat. The second thing that they report is that hyperinsulinemia, meaning high insulin, might independently influence cardiometabolic diseases such as type 2 diabetes and cardiovascular disease via routes such as inflammation and insulin resistance. So even without having type 2 diabetes, you can have insulin resistance, which can increase your risk of heart disease and many other conditions. So we have to think outside of just calories in versus calories out. This is something that I have been screaming from the rooftops for years, and the research is very much supporting. And it makes so much sense because the number of people that I have had sit across from me say, I'm eating so low calorie, I've been in a caloric deficit and counting my calories, and I'm still not having success, is very large. And so I started to just listen to people and say like, why is this? And then the, the early science really made sense. So let me explain in a very easy way. When you are insulin sensitive, your body is able to shuttle glucose out of your blood and into your cells where they're used for energy. When you're insulin sensitive, which is a great thing, you need less insulin in order to achieve this. Glucose then can be shuttled to your cell and it can be used for energy, and then you have more steady energy throughout the day. You're able to regulate your fat storage easier. Mm-hmm. When you're insulin resistant, and specifically this paper is saying like when you have ongoing chronic exposure to high levels of insulin, your cells stop listening to the insulin that your pancreas is producing. So the pancreas tries to compensate by producing more and more insulin in order to get the glucose into your cell. And as a result, your blood sugar is elevated for longer after meals. And when insulin is always high, it blocks fat breakdown, which means that you'll hold on to fat even when you're eating quote unquote healthy. Now some people will say this doesn't matter unless unless you have type 2 diabetes. And I'd say that's more of an old-school way of thinking because insulin resistance can lead to a lot of symptoms that people experience on a day-to-day basis. It can lead to more energy crashes, stubborn weight gain, fat storage and belly fat, inflammation, mood swings and brain fog, and then a higher risk of a number of different diseases. Insulin sensitivity— when you have cells that are more insulin sensitive, which is what we're aiming to achieve, you have better energy, a more stable mood and focus, fewer cravings, metabolism support and fat burning, lower levels of inflammation, and potentially a lower risk of other chronic diseases. So today I'm going to focus on how to improve insulin sensitivity, balance your blood sugar in a way that helps to support losing fat, given this correlation that I've just laid out for you. Okay, strategy number 1: eat in a mild caloric deficit. A lot of experts recommend 500-calorie deficit per day. I recommend closer to about 250 calories per day. Now, if your goal is to lose weight, you do need to be in a slight caloric deficit or some form of a caloric The reason that I like a slight caloric deficit instead of a large caloric deficit is because I think that women, in my experience, have a harder time with a large caloric deficit without it creating more stress on the body. So when women especially go into too large of a caloric deficit, we'll see changes in their cycle. We'll see that they have more hormonal symptoms like mood swings and fatigue. We'll see changes in their stress response where they will get more anxious at certain points of the day, et cetera, because our body is more wired to be in a state of survival. So a mild caloric deficit will lead to slower results, but we want those slow, consistent, sustainable results instead of a crash diet that's going to hijack your metabolism, slow down your metabolism, and lead to more yo-yo dieting long-term. So in my programs, we are always about calorie awareness and not calorie obsession. And I think that this is an important distinction. I do not want to create a culture or a program where people are obsessively monitoring their calories. But if you do want to achieve weight loss, being calorie aware is very important. And that also helps you make certain choices that are more volume-based, that are maybe going to give you more protein per calorie consumption or more fiber per calorie consumption so that you can feel more full or you can get more of the benefits from the calories that you are eating in order to stay in that mild caloric deficit so that you can see long-term results. Now, one of the other problems with a lot of nutrition programs or more weight loss-focused programs out there is that low-calorie diets in the modern way that a lot of people have historically thought of them is that they lower your intake of a lot of beneficial compounds that make a large difference in your comprehensive metabolism. So I was just reviewing a nutrition plan that someone was put on by a health coach that was more than 500-calorie deficit and also very limited in things like fiber, fermented foods, um, antioxidants. And then also it repeated the meals essentially like every other day And those were the 2 days that you just rotated between. So a lot of people in the weight loss industry will say it's important to just eat the same foods over and over again because then you know the exact amount of calories. And I think that that is a very limited, more bodybuilding-style way of eating that is not advanced with the latest research that we know about longevity, women's hormones, the gut microbiome. I'm going to talk about the gut microbiome in a second. So we want to think about not just the weight loss itself, but comprehensively supporting your metabolism by going outside of just the calories. Now, the other thing that I would say is that you don't want to focus solely on the number on the scale, because truly one of the most impactful markers to track is your waist circumference and your waist-to-hip ratio. So the scale cannot tell you where your fat is stored. Your waist-to-hip ratio and your waist circumference is a great indicator of whether you're improving, especially given that visceral fat in your midsection, around your midsection, is the most dangerous kind of fat that we can hold on to that's been linked to increases in heart disease, diabetes, insulin resistance, early death, etc. So being able to measure your waist circumference is huge. A lot of our clients will see changes in their waist before they see a change on the scale, which can indicate that they're going in the right direction. Last round of the blood sugar reset, we had someone lose 5 inches in their waist circumference in just 1 week. So a lot of times when you start to focus on these principles around supporting blood sugar and insulin resistance and lower inflammation, you can see a big shift in your waist circumference in a short period of time. Okay, strategy number 2 is to eat at least 25 to 30 grams of fiber per day and to get a variety of fiber sources. Now I know that this is so boring because you've heard me talk about fiber so much, but I want to explain more of the nitty-gritty science, including a recent paper that just came out. So fiber variety is key for a number of things. One, improving glycemic control, slowing glucose absorption. It helps to make you feel less hungry, and it can also lower your total calories that you actually absorb. So it can help you achieve a caloric deficit while also having many other health benefits for your overall gut, which can lead to a healthier overall metabolism and metabolic health. So we know that gut bacteria, those microbes in your gut, they ferment the fiber and the resistant starch that you eat that help to produce short-chain fatty acids. And short-chain fatty acids can help to stimulate your satiety hormones like GLP-1 and PYY. Now, it's this gut hormone connection that can help to regulate your appetite and your fullness. So your gut microbiome plays a really important role in how your body responds to food and helps to regulate hunger. A recent study also showed that fiber consumption has the ability to decrease the amount of calories that you actually absorb. So 2 people could eat the same number of calories in a meal, but one may only absorb 70% of those calories, and then another person absorbs 100%. And this is entirely based on your gut microbiome composition, which are those bugs that are living inside of you. And I remember the first study that I had read in like 2017 or 2018 that really highlighted how much the gut microbiome plays a role in our ability to lose weight because of caloric absorption. But this particular study was a randomized controlled trial that showed that a diet higher in fiber led to fewer calories that were absorbed. The amount of calories that the person essentially lost through stool was about 100 calories on the high fiber diet. So this is fascinating. Just by eating more fiber in your diet, you're supporting these microbes that help to excrete calories that you would otherwise be absorbing. Now, some of my favorite sources of fiber— I have a long list, but some that are gonna like really give you a huge bang for your buck would be things like lentils. You can get 10 grams in just 1/3 of a cup. That, that would be dry. Number 2, raspberries. In 1 cup of raspberries, you get 8 grams of fiber, so it's one of the best forms of fiber that you can get in any fruit. 2 ounces of lentil pasta gives you 8 grams of fiber, so I love using lentil pasta like red lentil pasta, or they even have like an edamame pasta as a base instead of regular pasta that only has 1 to 2 grams of fiber. We have psyllium. 1 tablespoon of psyllium can give you 7 grams of fiber. 2 tablespoons of chia seeds can give you 9 grams of fiber. 1 cup of cooked broccoli, 6 grams of fiber. And 1/4 of an avocado, just 1/4 of an avocado, can give you 5 grams of fiber. So the goal here is to build a diverse microbiome that continually produces metabolites that are involved in your satiety signaling, helping to make you feel more satiated and also decrease the absorption of your overall calories. Now I want to give you a few examples of how we're going to do that in the Blood Sugar Reset. So we have smoothies, for example, that we pack with different sources of fiber that Yeah. So, the pumpkin pecan pie smoothie, which tastes truly like a pecan pie mixed with a pumpkin pie filling, has 8 grams of fiber. We have the pumpkin apple smoothie that has 14 grams of fiber. And then other ideas, like you could do the pumpkin spice yogurt bowl that we have for breakfast some of the mornings in the Blood Sugar Reset. And just in that yogurt bowl, by adding pumpkin puree from canned pumpkin and pecans, gives you 5 grams of fiber. We have egg cups a few of the mornings to just have a quick and easy high-protein breakfast that gives you 10 grams of fiber. Because we have 1/4 of an avocado included in that recipe, plus 1 apple that you eat on the side. So even when you have an egg-based breakfast, you can incorporate easy ways to add fiber, like adding the avocado, having apple or blueberries or other fruit on the side, or raspberries, since raspberries are the highest fiber fruit. Um, you can also incorporate beans and lentils into your eggs. So that's something that we commonly do in a lot of my recipes too, in order to pack in more of those beans and lentils that are are just one of the best sources of fiber that you can get. You can also try to eat low glycemic vegetables before a meal. So sometimes I'll just roast a big sheet of roasted vegetables. You could do this even with frozen vegetables, like a mixed vegetable from the freezer section of the grocery store, preferably organic, and then roast that sheet and have half of a cup of that before you're even eating a meal so that you get more of that fiber to signal more of that satiety and support your hunger hormones. Like I said, you can add lentils to your egg dishes. You can add it to your salads. You could eat lentils even as a snack, or I'll do like cannellini beans sometimes as a snack with some salt and pepper and a little bit of buffalo sauce. You can try taking one tablespoon of psyllium before a meal, which will create more of a gel-like consistency, slow your glucose absorption at meals, also decrease the overall amounts that you're eating at that meal because of those satiety cues, and help to lower your postprandial glucose levels. So those are all. All just some ideas for helping to maximize your fiber consumption. I know they call it fiber maxing, but those are some of the ideas that I have. Okay, strategy number 3 is moderating your carbohydrate intake. So research has shown that low carbohydrate diets can help with improving blood sugar balance, especially when a person has type 2 diabetes. But this can even be the case when you're trying to just improve your overall insulin resistance. So I do recommend avoiding long-term keto diets or extremely low carbohydrate diets, especially for women, because what we've seen is that it just makes it harder to support central nervous system regulation and also decreases that— the diversity of microbes. So what we aim for in creating meal plans like the Blood Sugar Reset is about 100 to 130 grams of whole food carbohydrates per day. Now you can always add more to this if you're pregnant, if you're breastfeeding, if you're very active. In the Blood Sugar Reset, we actually have a carbohydrate guide for women who have a higher carbohydrate need in order to understand how you even add more carbohydrates to support your energy needs. When you don't overeat carbohydrates, it does help to lower your postprandial glucose levels, which helps to lower the release of insulin and helps to decrease long-term your fasting insulin levels. So that can be a great thing where you get the benefits from the carbohydrates, since carbohydrates are where you get the fiber and a lot of different antioxidants and polyphenols and micronutrients. But we don't want to overeat the carbohydrates so that it's not creating more stress on your body, leading to larger blood sugar increases. That then lead to more insulin resistance long term. Strategy number 4, protein. Aim for 1.2 to 1.5 grams per kilogram of body weight in protein. Protein breaks down into amino acids, and amino acids can have a strong effect on your satiety hormones, including GLP-1, PYY, and CCK. And getting enough protein helps to preserve muscle mass. And we know that muscle mass is incredibly important, working as that glucose sponge to soak up glucose from your bloodstream and bring it into the muscle. So that you're decreasing large fluctuations in your glucose, and you're also improving overall insulin sensitivity. I'm going to say more brief here because I do talk more about protein in those other two episodes that I linked to: episode 44 and 54 on Hills Aldion when it comes to weight loss and belly fat. Strategy number five: train your hunger hormones. I'm going to talk about a few ways that you can do this, but the original idea came from Dr. Kristen Holmes, who came on the Being Bridged show in July or August. It's episode. 56. She's the head scientist at Whoop and has looked at millions of data points. Her interview was so fascinating, but she talks about how cutting off your window of eating is one of the greatest predictors of higher sleep quality in people who are wearing a Whoop device. So when you're able to cut off your window of eating 2 to 3 hours before bed, it can help to improve your sleep quality, which is an important metric for improving your blood sugar and also helping to lose weight. What they know is that even just one night of sleep deprivation can alter your hunger hormones the next day. There have been research studies for decades showing that it also increases people's desire to have higher carbohydrate, higher glycemic foods, have more impulsive food choices, and it also can increase your blood sugar levels the next day just after one night of sleep deprivation. So cutting off your window of eating 2 to 3 hours before bed in all of the Whoop data points has shown that it can improve your sleep quality. And other researchers like Dr. Sarah Berry, who's come on the show, typically advocate for a 10-hour overnight fast, meaning that you're then putting most of your Yeah. Meals in a 14-hour period when you're awake. Another way to train your hunger hormones is to eat at similar times each day to help your body expect hunger. So you wanna have a cadence of your meals where you're having about 3 meals. You're eating within 1 hour of waking up is what we typically recommend for women. And then you are eating 3 meals and maybe 1 or 2 snacks depending on what your needs are, and having it at consistent times every day and having large enough meals that you're not tempted to graze or snack at other times. So this is really key for training your hunger hormones, helping your body know when to expect hunger. And Dr. Kristen Holmes talked about basically our circadian rhythm and how for as much as going to bed at the same time every night and then waking up at the same time the next day helps with improving our circadian rhythm, that we also have this biological clock working in our favor throughout the day, and that when we eat at the same time, around the same time intervals, it can help our body know when to expect food. Strategy number 6, chewing your food 20 to 40 times per bite. Chewing your food has so many advantages. Chewing means that you are increasing your nutrient absorption, decreasing stress at your meal, which helps to also increase your digestive enzyme production. It can help to lower bloating, and you naturally eat less because your brain has more time to actually register what's happening and to register that you're full. So this means chewing your food throughout the entire meal. If you actually chew 40 Bites of food, you'll notice that your food becomes complete liquid in your mouth before you swallow, and it'll feel uncomfortable if it's the complete opposite of how you usually eat. But this has been extremely beneficial for so many of our clients, and is also supported by research. So Dr. Sarah Berry came on the show in February of 2026, episode 27, Why Calorie Counting Is Failing Women: Blood Sugar and Menopause Science, and she explained. That when you decrease the speed that you eat by just 20%, that you can decrease your total food intake by 15% without even thinking about it. And chewing your food has also been shown to improve your hunger hormones, lowering ghrelin and also increasing GLP-1 and CCK. Strategy number 7, focus on nutrients for metabolic health. There are so many nutrients that impact our insulin sensitivity and our metabolism. That again contribute to this case that it is not just calories in versus calories out. So a few nutrients that I want to put on your radar are number one, polyphenols, which I wanna just have as its own point all on its own, but I'm gonna group it into this category. The colors that you're eating, these compounds, these bioactives, these polyphenols help to lower inflammation, which can help to improve visceral fat tissue. It can help to lower insulin resistance. It can help to support gut microbes that help to increase short-chain fatty acids that have those effects on your satiety. There was a 2022 study that was done called The Effect of High Polyphenol Mediterranean Diet on Visceral Adiposity: The DIRECT+ Randomized Controlled Trial, and it showed that the participants were randomized into 3 different groups. One, a group that was just following healthy dietary guidelines. The second, that was following a general Mediterranean diet. And the third that was following the GreenMed diet. The GreenMed group consumed more polyphenols. They had green tea 3 to 4 times per day. They had 800 milligrams plus of polyphenols. And what they showed in the conclusion is that the GreenMed diet that was enriched with plant-based polyphenols and lower in overall red meat and processed meat compared to the general Mediterranean diet may be a potent intervention to promote visceral adiposity regression. Nutrient number two in this category is magnesium glycinate that can help to support stress resilience and insulin signaling. We have omega threes as nutrient number three that can help to lower inflammation. Having omega three rich fish two to three times per week, in addition to potentially supplementing, can help to lower inflammation and also produces resolvins that help to lower inflammation at a cellular level. And then we have vitamin D for metabolic health. So I know that there's a million supplements that are being promoted on social media. And through a lot of people that are paid a lot of money to promote various supplements. These are the core nutrients that I recommend and have for the last 12 years of reviewing so many different labs and helping people improve their metabolic health. 1, getting more polyphenol variety from your food. 2, getting enough magnesium. 3, supplementing and eating a diet rich in omega-3s. And 4, vitamin D. So those are the top 7 for improving your blood sugar and losing fat. I'm going to just quickly highlight each of them. Number 1, eating in a mild Number 2, eating at least 25 to 30 grams of fiber per day and getting a variety of fiber sources. Number 3, moderating your carbohydrate intake. Number 4, aiming for 1.2 to 1.5 grams per kilogram of protein. Number 5, training your hunger hormones around the timing of your meals. Number 6, chewing your food 20 to 40 times per bite. And number 7, focusing on those nutrients for metabolic health. Again, if you're interested in having me pull together all these concepts into one meal plan, you can join us in my 7-day blood sugar reset, beingbridget.com/blood-sugar-reset. I do want to add one bonus, which is movement. Movement throughout the day plus strength training 3 to 5 days per week. Long stretches of sitting can make it harder to clear glucose, so getting more movement throughout the day, getting your steps in throughout the day, can one, increase NEAT, which is non-exercise activity thermogenesis, which covers all the calories that are burned outside of of sleeping, eating, and your formal workouts. And can also, number 2, help with improving glucose clearance, help you improve your glucose levels stable throughout the entire day. And that combines with strength training because we know that in order to improve your insulin sensitivity, that you have to preserve and build muscle because muscle acts like that glucose sponge. So making sure that you are strength training, I would highly recommend the episode that we just released with Lindsay Baumgren from Nourish Move Love on strength training. Because she really talks about how it's not just about lifting heavy, that it's asking the question of is your body conditioned to handle the load in order for you to prevent injury, to prevent pelvic floor issues and other things that I have been dealing with myself, just trying to like jump into lifting heavy and really listening to your body. So that episode, episode 64, was actually trending on Apple for several days because of how popular the episode was. So I would highly recommend going back to that. Lindsay has amazing strength training workouts. On YouTube, and she has her Nourish and Move Love app, which is also a great place that you can get strength training workouts that you can do from home and following a progressive program in order to continue to build muscle. Whether it comes to your exercise or your nutrition, you do want to make sure that you're not doing anything crazy, that you want to be consistent over time. That is what truly moves the needle, is building these habits and continuing to support your long-term health. And I would also say that sometimes it's not even just about following a specific list, it's identifying where your biggest barriers are. So this past week we had an incredible first event with our members of the Being Collective, and the entire event was workshop style where we broke into barriers that people are experiencing, where they have the information, they have the meal plans that I'm creating for them every week in the membership, but there's still a disconnect between where they're at habit wise and where they want to be as far as their vision for their optimal health. So being able to dive deeper into barriers of like, what is it that's preventing you from truly achieving optimal health may even be a more beneficial place to start to really understand what you personally need instead of following an external checklist. Nutrition is never one size fits all, and you always want to be able to listen to what works best for your body, identify where you may be holding yourself back, self-sabotaging, whether stress is playing a role, etc. Because all of us are so unique. If you benefited from this episode, please share it with a family member or a friend. This is how we get the message out to help more women to better understand how they can optimize their health. We just approached the 1-year anniversary of the Being Brigid Show, and I am so proud of the information that we've been able to put out, the incredible and amazing guests that we've been able to bring on and share world-renowned guests, their expertise with you, and to do it in a way that's a little less traditional than what I've seen in pretty much all the podcasts out there. We have not accepted any brand sponsorships in the last year, something else that I'm very proud of, because my goal is to be able to, one, help you deeper in our nutrition programs, and two, because I wanted to— I care most about your trust. So I've never grown my audience to monetize off of brand partnerships because I understand the conflicts that exist when you're a healthcare practitioner and understanding, like, do actually mean this recommendation or are you just getting paid to promote whatever you need to read off the script? So given that we haven't accepted any money, it's just been harder to grow the show. So any sharing that you can do with family or friends means the world. We're starting to explore like what it will look like in the future. My thought is that in order to be able to grow the show and do more in-person interviews and other things that are more expensive, that we may need to take on some brand partnerships and doing so in a way that is, of course, extremely thoughtful. Like potentially lab companies that we already recommend since I care so much about you getting labs, or things that I'm already using like the sauna that we have, or, or other things like that. I've never grown my audience to monetize that. The amount of money that I've accepted from brand partnerships in the last 12 years of having an Instagram account I think is likely less than $10,000. There was in the early years a few times that I accepted money from Simple Mm-hmm. RxBar, Pure Encapsulations. That's all that I can really think of. And Bragg Apple Cider Vinegar Company. And outside of that, I, of course, am a medical advisor for WeNeedle. I just think that it's helpful for you to understand since money does impact people's recommendations and where they're getting the money in order to support the show. So I do want to add that full disclosure at the end. And to just know that I care a lot about the trust that you place in me and my recommendations, and my goal is to always strive for providing the best recommendations that supports optimizing your health and improving the quality of your life. And we're going to continue to do that moving forward, and I will be fully transparent about how we're doing that in a way that also is able to allow us to make the biggest impact. Thank you so much for being here today, for being part of the Being Bridget Show and everything that we are working so hard to build. I cannot believe that. It has been one year of coming in your ear one to two times per week consistently for the last year, and I'm so excited for what's to come. I'll see you next time.