28-Day CGM Experiment: What I Learned This Time

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What are you waiting for? Good night. It's not my first rodeo, meaning it's not my first 28-day continuous blood glucose monitor experiment. CGM, in other words. And CGM is that continuous blood glucose monitor that a lot of people will ask when they see me wearing it, are you diabetic? And here's the thing, no, and I don't want to be, right? And so many midlife women, because of hormonal changes, The way we are influenced in our cortisol levels are influenced, which impact and influence our insulin levels or blood sugar level, because then impacting and influencing insulin, we become more insulin resistant, or you could say less insulin sensitive. And that means that it takes more and more insulin to do its job. And that means because insulin is actually a fat storage status, a hormone that is— we're in storage We're in like squirrels before fall and winter, like gathering up all the things and putting them away so we're ready. That's what's happening when insulin is present. It's doing its job, but it's, it's almost like it's overdoing it because it took too much of it compared to what it used to. And so what we've got to do as midlife women is try to offset that. And until you know what your lifestyle habits are doing, and I mean everything, it's not just what you eat, that's a huge influence, yeah. Yes, it is, but it's not just what you ate, it's when you eat it, and it's what order you eat it in. Those things all are testable and test-worthy. And it's how well you slept, what your stress level is. And stress level could go up based on how you slept or the length of time that you slept, or just emotions. Your stress level can go up because you're dieting or just have a poor diet and/or because you're exercising at the wrong time or too much and not allowing as much recovery. But all of that is revealed by wearing a continuous glucose monitor. And that's a mouthful. So I'm just going to say CGM. CGM. Can you get that? Okay. So I'm not new to this, right? I use this with clients and suggest for our members that they do this if they're doing like what they think anyway are the right things and not getting results. Many have come into Flipping 50. They really have changed their lifestyle habits and still are not getting results, or two, they are not, not doing the right thing. And it's— they're aware of what I want them to do to change. However, you know, we all— change is really hard. We default to our habits of life that we've been conditioned in doing for years. It's comfortable. We like it. And so noncompliance is an issue. But sometimes wearing this or doing a lab test and paying for it is what it takes to get each of us to pay attention. I'm no different, and I promise you. So the reason I come back to wearing one again and again and again is, number one, we're women with hormones that fluctuate in a life that fluctuates. Our stressors fluctuate. And so until, you know, you're even into your mid to later 60s, we're not necessarily leveled off completely depending on what your menopause journey was. And then still, life stressors can throw things at you. People become diabetic later in life as well, so it's hugely valuable. Another subgroup of clients that I do this with are those clients that I can't seem to make changes with even though they want to. So that's what I'm talking about— non-compliance. There's no judgment, right? Change is so, so very hard. I've been focused on the psychology of exercise and sports, making changes since 1987, so I've witnessed difficulty changing myself, and it's— nobody's immune to that. I'm Debra Atkinson. You're listening to Flipping 50, where I address your top struggles and concerns. Most of all, I hope to inspire you by either listening to my story, listening to other guests' stories. And a lot of experts here have had the struggles you may have right now and gotten through it, come up with a solution that and now is a system and a strategy and a method or protocol that works for many, and we share that with you. So if you're a midlife woman approaching midlife or on the other side of it, we're dealing with the changes that we had in midlife for the rest of our lives. So you are still in the right place. I share what to move, how to eat, and how to change your mindset so you can have the energy and vitality that you want, need, and deserve. If you happen to be listening We generally have a number of things open at any one given time. If you go to flipping50.com and you need a start, you need a place to start, you will either see on the homepage an option or you'll see a banner on the homepage about what's happening right now, and we'll try and direct you in the best way we possibly can. So let's dive into this because I, um, I am still wearing it actually as I'm doing this episode, but I am in the last 1 or 2 days. I'll probably squeeze out 1 more day, but usually it will say you're about to expire. So it's good. Each one, by the way, when you wear them, it's good for 14 days. So you got about a 28-day if you do 2 of them. So very cool. And I am actually looking into and testing a brand new one. So I'm going to compare my last month to my next month and look at, am I getting the same kind of results not only from 1 to the next if I kept the habits the same, But I will tell you the biggest eye-opener, and I've only just gotten it. Like, it's— I've gotten it finally, and I think I know what the code is. So first of all, consider this. You get up in the morning, imagine yourself, you're lying in your bed. What side of the bed are you sleeping on? And what do you do first thing, literally first thing? For most of us, I think we head to the bathroom. Do you take medicine? If you take thyroid meds, you may like I do, I roll over, they're on my nightstand with the water, I drink that. Usually I do have to get up, go to the restroom, and come back. But I will either lay down or I will move to a different chair and do meditation for 45 minutes to an hour. Do you drink water then? Do you meditate? Or do you turn on that coffee maker first thing? Or nowadays, does it turn on automatically for you? Do you sit in the same chair looking at the same view? All those things Whatever it is on your list of morning routine, if you could just say, oh yeah, that's me, I do this, and it's this— whether conscious or unconscious, they get so ingrained that they're really hard to change. And they're a part of why you can't change those things even that you want to. When you travel, there are those of us that have to haul things with us, like food and treats or coffee. I once drug my son to 3 or 4 different grocery stores in some small foreign town, I think in Springfield, Missouri, where I was looking for, sadly, some chemical-laden instant coffee that I used to drink. I know, I know. Yes, I know. While I was on a golf tournament trip. When he was in high school. And I, I had run out, and that was such an ingrained part of my routine, is like, I have to have it, have to have it. At that point, I mean, we were staying in a nice enough hotel that if that was at the point of time where they put coffee makers and coffee in rooms, that we would have had one. But I don't think that, that we did. It's funny, I don't know when they started doing that, but Now you don't even have to question that really, except if you go to the Venetian in Las Vegas, because they don't have one. They want you to buy their coffee. And I can't tell you how I know that, but I do have a new coffee maker from Vegas, if that tells you anything. I'm better. I'm not perfect. Oh, I might cut that out. Okay. All right. These days, sometimes it's, you know, just a health choice, like knowing that you want to eat and drink food that won't be available to you. It's not necessarily this chronic addiction. Like, I drug my son around 4 different grocery stores looking for this instant coffee that is already— was bad for me anyway. But nowadays, a lot of friends I travel with are, you know, like, they will bring their treats and snacks, the things that are good for them. I encourage people who come to our retreats, if there's something that, you know, you do really well with when you're on long hikes, bring that, you know, rather than trust that your gut will be okay with what I provide you. I mean, it'll be safe and clean food, but you know, if you have a tricky stomach and you're traveling, you don't want to combine all those, you know, this and this and a truth. So I'm all in for that, for being a little bit more high maintenance. I don't call it high maintenance. I think it's just health maintenance. As long as you know the what and the why you're doing what you're doing, and it's really, really is healthy for you right now. It's not a habit. That's different. I have friends who also, you know, we will land at a hotel and we'll be there, say, Wednesday through Sunday, and some people will stay on an extra day, so a little bit longer, I suppose. But one of the things that we do early on collectively in some of our health groups is, you know, hey, I'm going to Whole Foods, do you want to come? I'm getting an Uber to go to Whole Foods, do you want to come too? You know, Um, that's a very typical thing in our neighborhood. There are just things that we want to make sure that we have or do, and you can't fly with some of those things very easily right now, at least anymore. So this is where a CGM experiment will give you insight that can support your change. So let's lay this foundation for what I'm about to tell you about this most recent experiment I've been doing what I'm doing for 39 years, coaching others, and for about 42 of those years, making health-conscious choices based on the best information I have every step of the way for myself. So I'm not new to this, and change, or even deep awareness of what's really happening, can still be hard. So if you struggle with that, don't. But I also, I would also say this, I guess, is, and that is Don't fool yourself, you know, into change is easy because you may have been able to make a change for a short amount of time but find that you default back to that thing. So plan ahead, know that that may happen, that very likely you may fall back in and think about what will I do then? How will I pull myself back to the new path? I've been using CGMs for a couple of years. I've worn one for a month at a time or 28 days. They're each good for 14 days. About 5 or 6 times now. This is the second time this year, and then this— we're just like into, barely into July. So I think I did one in February and then again, um, the month of June I did it. So if you saw the What, When, and the Why to Exercise for Women 40 Plus, the online event— and by the way, I'll put the link to the recordings if you missed it. We had so many people by the library, even who attended, that you may want to just look at the page, see what's available, who's on the site. And if you have questions about that, let me know. You saw that I— not only me, I was one of several of the expert guests who were wearing them. Just was totally unplanned, coincidental, definitely not staged. But we invest, experts invest in our own health and wellness tools, and that should tell I mean, it really speaks to this works, right? Obesity, visceral belly fat. I mean, these are really expensive risks that we take. And so if you're a woman in midlife, I want you to listen to this because you may be depositing fat in your belly like you never did before. That could be the— yes, you can reach down and pinch an inch, but what's worse is for health is internally. Maybe you, you don't have that external pinch in it, but it's internal. That's worse. It means it's wrapped around your internal organs. It's not just a vanity thing. This is breeding grounds for disease. And as soon as a woman's waistline is 35 inches or more, her risk for heart disease increases significantly. I also think it's important to mention, for those of you who are much more petite women, meaning you're you know, stature, maybe you're 5'2" or 5'3" or less and you don't weigh a lot and you've always been small, you may not ever reach 35 inches. But if you notice you're putting belly fat weight on, your risk may still be increasing even though you're not at 35, because I think we have to pack in a little relativity here. Okay. That's not to say that if you're not already a large-size woman, that if you're not 35, it's not at risk for you. It is. It is at risk, and we should definitely be focused on doing something about it. Yes, muscle is good. Yes, being more fit is helpful, but we also want to see, is there something more that we can do? So you know this, if you now are storing weight in the belly, you're more apple-shaped than you're pear-shaped, where bigger hips, that is a, is a piece of it. So that is super, super important to recall. And And I hope you didn't hear that, but I'm guessing that you might have. I gotta pause my notifications because my team is beeping at me all the time. I know I could cut that out, but this is life as we know it. All right, here's what I'm going to share in this episode: how stubborn and in denial that I, I was, what I tested. And this is totally true confessions, by the way. I know you're probably not a priest, I'm not Catholic, but this is definitely going to be some confession. I will talk a little bit about how it went, right, and what I considered and flushed way too quickly when someone brought this to my attention, and how it's going now after having discovered that, and what you can do if you also want to try this, and what you can do if you don't want to invest just yet. I will give you some quick steps to improve your blood sugar levels even if you feel right now I can't, I can't do this or don't want to invest. I, I would love to convince you that it's very worth the investment, and I have a way to actually make it easier to invest in and give you a little bit more value and guidance personally if you do decide to do so. So let's go with how stubborn and in denial I was. I have said before with guests and solo when I'm doing podcasts, that we are really poor judges. You of yourself, me of myself, of being stressed. Like, oh, I'm not stressed, I'm not really stressed, I don't really have any stress in my life, right? I mean, we think that, we say it out loud, but more importantly, we think it, and we're not very good judges. And this is where sometimes lab testing comes in handy, doing a saliva test where you spit into a test tube and first thing in the morning, at lunch, at dinner, and before you go to bed, you get that back. We see the bell curve, how well does it stack up to what an ordinary or healthy cortisol level should be. That should show up right away. And I kind of tossed out— someone suggested to me, you know, why— so my blood sugar levels, I noticed when I was One weekend— it wasn't actually weekend, but it was a Thursday night, Friday night, Thursday and Friday night. I was traveling and I had to go to Salt Lake City. I was at a conference. I had to prevent— present, I'm sorry— on, yeah, prevent problems, but present on Friday at two different times to a group of fitness professionals. And one of them was the first time I've done that particular presentation. The other one was a panel with two other other co-presenters I'd never been on a panel with, I really didn't know very well. So there was that situation, just kind of store that for a moment. And then the other situation was this past weekend, Friday night, Saturday night, and even this past night. I'm doing this live on, on Monday, July 3rd. So Monday, July 3rd, knowing tomorrow's a holiday, kind of feels like a stretch of holiday days. I had work on the schedule, but I had really no other outside appointments. People often will book podcast interviews with me. Clients will book client sessions with me on Monday afternoons. I had none of that. And I think it's cause, cause everybody else is in holiday mode, not cause I didn't have my schedule available. It was out there free for the grabs, but it, because it's kind of an open day, it felt much more like a 4-day holiday. What I've noticed is that I all month long have been trying to manipulate my consumption of— by that first thing in the morning, I do drink water, a significant amount of water first, either water, plain filtered, or water with lemon, or water with apple cider vinegar. I manipulated those in those ways. Didn't make a single difference what I drank prior. But then I am— I almost always have coffee or I would have matcha tea, um, and I would treat it the same. So I generally put in, uh, coconut cream, so either powdered coconut milk or coconut cream, so it's got more fat in it. That is a natural MCT oil. And then I put in a little bit of stevia. You all know I use C60 because it's It's amazing for your skin, for your libido, for your hair thickness. So you definitely want to check that out, and I will put that in the show notes. But you'll look at it and you'll say, what is this? I have done podcasts, a couple different podcast episodes with the developers, the founders, the science geeks behind it, and And yet I probably know no more greater testimonial than I started taking it in April of 2022. I've never stopped, ever. I mean, I think I might have been out for a day, but literally when I'm out for a day, I go to my cupboard to the empty bottles and I hold them upside down to see if there's any drops in there. That is how much I don't want to be without it. Literally I started taking it for mitochondria recovery, and what I've noticed is in 3 weeks my hair— I had new growth and it was thicker. I already have thick hair. That wasn't a problem.

I didn't take it for that. Then I got told we can also improve like fine lines and wrinkles, and I said, wait a minute, we should have led with that. Are you kidding me? And I've noticed it. So I'm actually using some of the topical skin C60 as well as taking it internally. And I put a few drops in my coffee and matcha. So that's back to full circle why we're mentioning it. But I'll put it in the show notes. You don't even know it's there. It doesn't have any flavor unless you get like the cinnamon one, which is yummy in coffee, by the way. Okay. Now I treat them exactly the same. And what I tend to have happen is matcha is actually spiking my blood sugar more than coffee does. And I had switched more than 2 years ago. I switched completely from coffee and left it cold turkey, no problem, and started drinking matcha instead. And I really liked it. I like the brain power.

I like the alertness.

I like the fact that I'm in some metabolism booster and it's great for your skin as well. It's an antioxidant, but apparently it elevates my blood sugar more than coffee does. And I'm really scratching my head on that. I have no, no, no, I can't find any reason behind it. But I have the CGM and I've worn it 3 different times. That's, you know, 3 different months at a time, different points in my life, different times of the year, and I still come up with that each time. Well, okay, so I kind of went back to coffee and I said, all right, well, I'm gonna then try the We're gonna do what gives me the least elevation of blood sugar, because remember, I'm trying to avoid fat storage because I, I would like to, you know, lose a few pounds specifically about depositing around the belly fat. Wouldn't we all? We noticed that, right? So that's my biggest stressor. So all month long I'm looking at What else can I do? What else can I do? Can I just limit it to make sure I have 2 cups, no more? I won't have a third, won't do one, you know, later in the morning. I won't sneak back. It still doesn't matter. Doesn't matter. And then I'm traveling in Salt Lake City and I drink the coffee in the morning. Unfortunately, I forgot to bring it, and usually I don't forget. I didn't— crazy woman— go to the grocery store, but I just used what was in the hotel. I didn't spike, and I'm thinking, what? I mean, it can't have been that high quality compared to what I usually buy at home, which is Four Sigmatic, and I will link to that as well. Mushroom coffee has a little bit more benefit, so why not do something good for yourself if you're doing it anyway? Yeah. Okay, 2 days I'm in the hotel. Both days my blood sugar does not spike in the morning. So I go home and I'm thinking, huh, what's that all about? So I'm talking to a friend and like, well, were you more relaxed? I'm like, technically no, I was traveling. You would think, number 1, I might be a little dehydrated just from the flying, but 2, that I would have been a little bit more stressed because I'm in the middle of a launch, you know, so I'm trying to keep track of what's going on, you know, with my business and the team and what's going on at the conference. And I have to kind of tune in, and I'm getting ready for this presentation I've never done before and trying to arrange things with a panel and trying to mix and mingle with these two people I'm gonna panel with. You know, and having to be present. You need to stay around and be present at a conference. You can't just duck out and say, I'm gonna go work and I'll see ya. So technically I should have been more stressed, but I didn't. My blood sugar didn't spike. So oddly enough, I don't know what, what happened with that. Then I kind of brushed that off. I said that didn't really make sense. Maybe it was just fluke. Right? So now this weekend passes. Friday night, Saturday night, Sunday night is Monday, right? I'm just putting this together, so you're getting this like fresh off the pan. So I was gonna do this, the results that I'm getting from my CGM after 28 days again, but this is the mic drop. These days I was more relaxed. It was a longer weekend. I was looking at the stretch and the expansive feeling that that has. You know, it's like I've got more time to do the things that I want to do and to take time to put good effort, creativity into the things I'm creating for you. And my blood sugar didn't spike. So same treatment, same 2 cups. These are mugs. Let me admit, my mugs are big. So yeah, true confession. But I— that's the only difference, is that I'm much more relaxed now. Someone also suggested, why don't you try to do some deep breathing in the morning before your coffee? I'm like, I usually meditate in the morning. I can't get any more relaxed than that. I mean, seriously, right? I mean, you're— for 45 minutes, you're kind of in the zone, and I'm really, I'm really into it. I mean, I'm no master meditator, but yet, yet, but I do enjoy it. I really love it and feel peaceful. So I flushed that really quickly, the fact that I might have been more relaxed. But now that I think there's something to it, in this next month when I am testing again, as soon as my new CGMs arrive, I'm going to look at how I can optimize that, how I can consciously relax, change my mindset about what is about to happen in these next few hours to get there before I take a sip, before I have any coffee at all. So had I not you know, had the opportunity with the repeat times of doing this and a full month in order to really take a good look, I wouldn't have known. So I think, and I'll keep you posted, that it's going to go so much better. So feel free to ask when this is posted. So probably be just a couple of weeks from now, but feel free to ask But these are some of the kinds of tools and insights. So here's what I want to tell you. Number 1, take what I just gave you, that relaxation matters, and take a few deep breaths. So just inhale deeply, nose or mouth, I don't care. Hold it just for a second or two. Don't panic, it's just gonna be short. And then exhale through your mouth if you can. All the way out. Can you feel your ears kind of drop, your shoulders down? They're not so heavy anymore. And take a deep breath without elevating your shoulders one more time. Hold it. And then exhale through the mouth.

And again, just notice that huge difference in the release of the tension or any tension that you have at your shoulders and your back, your upper neck. When you listen to this may impact how much tension you had that you just felt release. So for me, it's about 5:30, actually 5:45. I'm pushing it with you. We're almost having dinner together, but I have a little more tension because it's that end of the day, right? Been at a desk. But if you're listening early in the morning, you're listening on a Saturday or a Sunday, it may be very different. You're listening and you're retired versus you're working. You're listening and maybe you don't have many stressors in your life right now, or that you do, right? Your tension is different. That breath may have made a bigger difference, but taking a deep breath just in and out triggers your parasympathetic nervous system. So, you know, in the old cliché, your right hand doesn't know what your left hand is doing. If you hold your hands up, if you think of your left hand as your sympathetic nervous system and you make it wiggle and jump up and down. That is what happens when you get a little stressed. Your body is just like blah blah blah, jumping up and down. Your parasympathetic nervous system— your other hand, just take it and push that hand down gently into your lap and calm it back down. Parasympathetic nervous system does that. It just brings things back into a better regulation or homeostasis. Just Breathing deeply a couple of times does that. That helps your gut digestive juices. So if you do that right before a meal, it's helpful. If you did it right before coffee, for instance, or right before high-intensity interval training, so you calm down your sympathetic nervous system. And yes, you're going to rev things up when you do HIIT, but maybe it's not such a cortisol fix, right? Maybe it's just exercise as opposed to really adding more stressors. So totally different approach. Another— I mentioned kind of subliminally— lemon and apple cider vinegar. There's actually research on apple cider vinegar and its effect on, say, drinking 1 to 2 tablespoons mixed into about 8 ounces of water. Drinking that before a meal can actually reduce the blood sugar impact of that following meal, anything. So it's why I was having apple cider vinegar in the morning before coffee. Now, I would rather drink lemon water, fresh lemon squeezed the night before, then it's sitting there waiting for me. I love that. Apple cider vinegar is a little bit more pucker power than I really want first thing in the morning, but I was willing to try, right? So that experiment didn't really work for me, but prior to meals, I do find that it worked. This month I tried that. I also incorporated apple cider vinegar into salad dressings. So whether I actually shook it up, but about equal parts of olive oil, apple cider vinegar, and then, you know, anywhere from half to a whole squeezed fresh lemon— make it fresh, not the apple juice with other stuff in it— and a little bit of sea salt. Shake that up or just pour it into, you know, that's your salad dressing if you're doing a tossed salad. That too, just another way to get that apple cider vinegar in at a meal. So those things help. Doing little things like with your plate when you sit down to eat, eat the veggies first because they're fibrous and that does something positive to your gut lining so it won't absorb sugar or spike so much if you have carbohydrates in that meal somewhere else. Then eat your protein. So we're talking veggies, then protein, and then if there are carbohydrates present at the meal, have them last. So obviously if your only carbs are, say, berries and coconut cream for dessert, you've already supported yourself in blood sugar levels by having the berries with the coconut cream, because with fat, the blood sugar spikes are going to be lower and reduced. But if you have them last— sequence is everything— if you had that meal in a different order, you had the berries first, and then you had coconut cream, and then you had veggies, and then you had protein, that meal potentially, the blood sugar spike could be increased by 75%. But to say it the opposite way, if you eat things in the right order, you can decrease the blood sugar spikes at a meal by 75%. So yes, do that. And the other secret I want to give you is just movement. So if you have to sit down— I've been recording podcasts since about 2 this afternoon, and in between I had to stop and look at this and that for my team members. Lots of sitting, sitting, sitting. But I got up and, you know, did 2 to 5 minutes of pedaling on a stationary bike in between. And then I got up and I walked around in the house kind of looking at, okay, I need to go and get this and I need to go get this. So as I was thinking about what needs to happen next, what are my priorities, rather than sit down and look at a screen and do it, I walked around and did it. Those little breaks also can decrease your blood sugar level spikes. After meals, the natural ones that will occur after meals, by 17%. Just those little breaks. So probably 3 during a day would be smart— halfway through your morning and maybe a third and a two-thirds through, you know, that space between lunch and dinner.

Super helpful.

You want to take it all the way and get a little bit more result? A 10-minute walk or movement, dance with somebody or yourself after dinner so that you're taking the blood sugar down, using the blood sugar that's there and elevated after a meal and not letting it stay. That's another super wise thing, and that's going to be really beneficial. So it's a walk. It's not about how hard, how fast, how far. It's just about go for a walk, use the muscles, and let them be a blood sugar sponge as you move. So it again can be just dancing. You could be cleaning the house, picking up laundry, up and down stairs, and those things would count for you too very well. So I hope that helps. So I gave you some immediate things and things that I know would be reflected in a continuous blood glucose monitor if you were wearing one, because I've seen it happen for myself. And yet each of us responds differently. So if you really want to know for yourself, you're going to test. So what I'm going to tell you about this new monitor that I'm wearing, you've heard me talk about one, a different one in the past, and some of the pushback that I have, you know, from people is not that it's not a great idea and that I wouldn't love to do it. I hear that I would love to do it, but that it's just expensive and the commitment is pretty great, you know, on a month-to-month basis. This one is built quite differently. There's $149 for an annual membership. So in that, I want you to think, yes, it is like a country club, okay? You all know how that works. $149 for the membership to join, and then it's $75 for a month of sensors whenever you want them. So that's like 28 days worth of continuous blood glucose monitor sensors. So for instance, the this month I use them. And again, I do it in September, and again I do it in January and in April or June again. So my year begins as soon as I join. And so literally, I just have joined, by the way, and then I have some on the way. So I paid $75 to have that. So I've got them for a month and then I will do them again later. But I don't have to do that monthly fee every time. And yet I still have access to my statistics and my data from the past year. So you can kind of come back and compare, you know, what did I do last time? How was I doing? Maybe look at your stress level, what else is going on in your life? But I find this is a much more feasible package. And with this package, we actually are going to start a small group. So within our membership, for any of our Flipping 50 members who are doing this, we will have a small subgroup so that I can coach each of you in that group. So not in one-on-one, but I can coach individually by putting people in the hot seat and, and looking at your stats. Because if you share them with me, I can actually look at your continuous glucose monitor stats and see what you're seeing and see what you're spiking with and make suggestions for you. So super cool. So we're gonna link to the Flipping 50 membership, we're gonna link to more about the blood glucose monitors, how you can join and get yourself started, and then what you'll do as far as just sharing with me so that I can help you. And I highly recommend I will work with you if we're coaching together. As long as you join the membership, we have to be coaching together in some way. So if you're not a part of our Flipping 50 membership, please understand I can't coach with you for free. 90 days of coaching with me is normally $5,000. So you've got to be doing some, some level of coaching. But if you're in our membership, we will build in a subgroup because I want to see everybody successful using this. And it's a huge asset. So for all of our VIP coaching clients, from now going forward, I will include 2 months of monitoring with them. So we actually will look at, you know, how do you respond and how do you go for it? So going forward, we'll include the membership in VIP coaching. It'll be just to be a part of it. For those who are retroactive, I cannot make that happen. But what I will do if you join is I'll include 2 free months of monitoring with you, your blood glucose levels and check-ins with you. So just so everybody feels fair, taken care of, all the links will be in our show notes today. So I hope this was helpful, the insights that we get and really the knowing that, you know, as an evolving human, we all are still learning by how your blood, how your body responds to different times and seasons in your life and to different things than, or same things differently as you flow through this life, this journey, and this ride. So, all right, if you have questions, you know where to find us. We, um, are sharing on social media. You can use social media to reach out to us, and you can always use support@flipping50.com. I would so appreciate it if you know somebody who might benefit from the Flipping 50 podcast if you would share it. We have a mission with this one. We've reached about 3.5 million downloads, and we are hoping to reach 4 million by the end of the year. And we would so appreciate your help in sharing. Thank you so much.

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