The #1 Reason You’re Not Getting Fitness Results

Real quick, before we dive into this episode, I have a little sleep secret I want to tell you about. Look, sleep is crucial for your fitness, but it's crucial for just plain old everyday life and function. And I find I sleep great unless I have a migraine. And I've had more than my fair share since perimenopause all the way through postmenopause. My secret weapon was Blue Sky CBD sleep gels. Each gel contains 25mg of CBD and 25mg CBN for deep restorative sleep. Something about it helps to reduce inflammation, which I believe for me was key in helping me get to sleep. But the biggest thing is so many of the over-the-counter solutions, whether for sleep or migraines, can ruin gut health, and liver health. Neither one of those did I want to be problematic for me. So this option is recommended by healthcare providers worldwide and backed by thousands of happy customers, many of whom come from our Flipping 50 community. There is zero THC, so it's non-habit-forming. It's made by a trusted family-owned company that we all can feel good about. Third-party tested for purity and potency. And if you're interested, you too can try a sample for just $6. But even better, you can get 30% off forever with discount code FLIPPING50. That's FLIPPING50. Just go to flipping50.com/blueskycbd. We'll put that link in the show notes and you'll find it everywhere on Flipping 50 at My Favorites. What are you waiting for? Good night. The title may be why you're here: the number one reason you're not getting fitness results in menopause or after 40, fill in the blank. If you've experienced this, I want you to know the number one reason you're not getting results from my 40-year experience, and most of all, from the most recent comments in our community, the DMs, and the group conversations that we have. Said 100% with respect to all of us, have to include myself in this, but we have failed to commit to any one choice. While we're complaining about the abundance of overwhelming and often conflicting information, we fail to realize that it's us who continues to let it in. You've heard the song, it's me, I'm the problem, it's me. Well, yes, I promise I won't sing anymore. Not saying that we should stop trying to learn or gain knowledge. You know, I share summits with you from time to time. I share experts with you right here regularly who challenge your thinking. And I hosted a summit myself. One of the primary goals of that summit as an interviewer was to clarify for you the information and to probe guests for clarity wherever I sensed that there could be confusion or incongruency from one speaker to the next. I asked them to give the justification and the reason so that you understand that there are so many different nuances that make a certain thing right. You can be doing the right thing at the wrong time and get terrible results. You can be doing the wrong thing at the right time. And that is probably a nod to, well, something is better than nothing. I have to argue that when you're in midlife, we are no longer on an 8-lane highway. We are on a single-lane road going through a covered bridge, and you better get it right so you don't go over the edge. You've got to keep it between the navigational buoys. And I think we have to remember that it's not he's right, she's right. It's like, this is a good option for me to try at some point. Now may not be that point, but the decisions you have to make are what do you pay attention to doing now and what are you wanting to save in your vault for things that might be working for you later or that did and had their day and today is not it. I'm Debra Atkinson. You're listening to Flipping 50 where I address top struggles and concerns that more than anything, really hope to inspire you and help you expect and demand better products and better services made for women in menopause and beyond. And it is not about flipping 5-0 your birthday cake, not at all. It's if you're 40 getting ready to flip to your second 50 better than we've ever done it in the past. And yeah, I'd have to say I'm a little jealous. That's where you are, because there's never been a better time to be 40 preparing for 50. But it's also for you who are 60 or 70 saying, what about us? It is all you. The biggest changes that occur to your metabolism, to your muscle and to your bone and your brain health occur right around 50. This is true for the rest of your life. Your choices during that moment you will be living with. Either trying to mitigate them, to improve them, or a little of both. So you're in the right place if you're female and over 40. So let's do this better than anybody ever has before. Most of the time I share what to eat or how to move, but today it is all about how to change your mindset so you can have the energy and vitality that you want, need, and deserve in this second and better half. All right. If we keep letting ourselves stay stuck, collecting data, going in circles, listening to that, this podcast and that podcast, and letting that crunch out the time that we should be exercising, resting, or meditating or cooking or spending time with our pets or outdoors or doing something else, we are also procrastinating on changing anything. And we may be doing it subconsciously, but many of us are doing it consciously. We actually know we do it because there's been a pattern. You're an intelligent woman. If you're 60 or you're 70, I guarantee you, you know that you do this, even if we don't like to admit it. And there's that word again. We, right? I get it. I get it. You know what? There are things in business that I'm resisting. I'm resisting AI, all of the tools. I just came back from a conference summit, had my head blown off and exploded by all of the things that I can do and the positive things. I'm talking about the positive things that I can do for with AI to to potentially save time. But when you're learning something new, it's not really time-saving because it takes longer, right? I'm in this moment with a puppy right now. You know, life is better with pets. Life is better with dogs. I wholeheartedly agree. I believe it's heartbreaking when they leave this world, but I believe it's only heartbreaking when they leave this world because it was so joyful. While they were here. And yet it is hell. I now am in empathy with all of you who are struggling with sleep due to menopause concerns. I haven't had that issue. I now have a puppy that maybe I should call Menopause. Who knows? Moses, Menopause, whatever. But the whole deal is, in the last 2 weeks— 2 weeks and, uh, 1 day— I've not had a lot of sleep. And Debra needs a lot of sleep. Debra I love sleep, and Moses, I think, does too. He just catches catnaps— how odd is that— during the day, and I can't. So he's doing just fine, you know, 1:30 to 2:30, he's sleeping it off, but, but I'm not. And so, you know, there is that. But these things we have to go through, we have to shut things off, we have to go through the trial and error. We all have to do that. And if you keep allowing yourself to stay stuck by collecting data and getting more information and saying, "Oh, I heard this, I heard that," but really letting it run away with you like a train instead of really listening deeper on a deeper level. So what I hope I'm gonna do is lift your antenna up so you actually dig a little deeper, use your filter a little bit better, So you're not as confused. You actually see that things are a whole lot less controversial than you might at first glance think. It's just a, is it the right time? Is it now the time that you should be doing this? So if you're procrastinating by collecting more data and listening to more and more things and saying, I'm more and more confused, You are choosing. You're choosing to stay stuck. You won't accidentally find your best path to health. You need to get a bit organized and choose what to take action on now, what you might take action on later, and what you're just throwing out because you've tried it, tested it, and you know it doesn't work for you. And I also want to let you know, if you think, "Well, I've tried it," but you really didn't, didn't do it consistently, and you didn't do it sequentially. When that comes into play, stay here until the very end because I'll explain that just a little bit more. This episode is to help you and I get out of our own way. You're not getting fitness results? Okay, well then keep listening. The only way that I can do this episode is because I live it too. We can, in any area of our lives, sit in the middle of the room staring at the piles of things to be organized and picked up put away, given away, and not know where to start. And so we never do. I— that, I believe, is called hoarding. Uh, that's how it gets started. In 2013, 10 years ago as I do this, I quit. I quit my job on January 16th. I was gonna start paying college tuition in August. I had to put my house up for sale in November. I had no debt, none. So I owned my car outright, owned the house outright, no credit card debt yet. That was to come later. It's a part of business, taking the risk. But in tears in early December, instead of putting up Christmas decorations, I was taking down every picture that I had carefully placed and planned from my walls because The realtor said that a new buyer needs to be able to imagine their things on the wall. For the entire first year of that new business start, I didn't have a clear step-by-step. I didn't have any path to follow, no roadmap. Very few had done this before, and few, if any, had created an online fitness site. No one had created an online fitness site exclusively for women in menopause without having any technical background or knowledge in hiring somebody that I could trust who had a technical background. It wasn't until year 2 when I got a vision of what steps mattered most, what I should do first, what could wait till later and be tested later, that I started to be able to pay my own bills again instead of borrowing off of the sale. That finally happened for my home. If you aren't at a "it has to work" place, you may not commit. I had to commit. I had no choice. I had cut the cord. There was no net. There was no second income in the house. I was it. And I had said, "I'm doing this." So I looked only forward. I was going to figure it out. You may need to create one for yourself. If you've had cancer, if you've had a virus so scary that it made you wonder, then you know, you commit, you do everything and focus on just the important things and the other things fall off the radar. You may need to do that for yourself. Take this podcast as your wake-up call because trust me, you don't want to be pawning jewelry or selling your home or asking relatives for a loan or having to choose chemo or not chemo. But we do often wait for some kind of a diagnosis, some kind of a tragedy. Decide right now if you will or you won't. Are you gonna do it or not? Because if you were just getting by, kind of enjoying your life, and you had that immediate gratification of having whatever you wanted to eat Even though you didn't like the way you felt when you got dressed, you didn't like the way that your exercise was going because you didn't feel good exercising because you had too much weight, too much weight on your knees, all the things. But the pain of one has to be worse than the pain of the other. And it may be that the pain of choosing to make the health habit changes is too great a pain for you right now. And at least, you know, isn't it good to declare, you know what, you're right, that's where I am. I don't know that you won't come back here and make that decision again, but you're going to stay in this vicious cycle you're in, the pretending that you're starting but not really fully investing. Don't do that. Don't buy the cafe membership if you're just going to complain that it's too complicated, right? I'm not trying to scare you away from it, by the way, but it's not complicated if you get in it and you use it every day because you do the same thing every day. You go to the same spot every day and it becomes just like it did when you moved into a new town and you couldn't find the grocery store without using GPS. You pretty soon know where everything is— the gas station, the bank, the post office, the grocery store, all the good things. You know how to find them, but you didn't when you first started, but sometimes we look for excuses. Oh, it's too hard. It's too complicated. It's too this, it's too that. Well, it may just be that that's too much resistance for you in your life right now. And that is an okay answer. There's no judgment here, but you can stop then complaining and maybe you shelve it and say, I'm gonna revisit this on November 1st or January 1st. And that's a bad example. So don't do that. Don't do the 10-pound weight during the holidays and then start, not a good move, really not a good move, especially after 50. You have to give yourself your own wake-up call. If you think it's inconvenient to eat differently than others in your household or when you go out to dinner, if you think it's just too hard not to have a drink or 3 every night and you're committed to that way of thinking, this may not be your episode. This may not be the week or the month and maybe the year that you actually change, change your habits to get a change in the results. And I may not be your girl. So a stale, overused, and very appropriate on-point term right here is choose your hard. Which is hardest for you? When what you want really brings tears to your eyes, when what you're afraid of brings tears to your eyes, when who else matters if you change positively brings tears to your eyes, then you have something. The number one reason you're not getting fitness results is you're not committing to one thing consistently for long enough to test it and only it. It's not all your fault. So you hear high protein is necessary to build muscle for successful active aging. You learn that the quality of essential amino acids in animal protein is higher per calorie than that of plant protein. You hear that fasting is good for longevity due to autophagy. Yet you've heard the term low energy availability and you identify with the concept of slowing your metabolism down because by eating less, you will cause the body to break down muscle, especially if you're exercising more as well, and signal the body to burn less energy. Often the number one reason you're not getting fitness results is because you're trying one thing or you're not trying one thing at a time and committing to that one thing. You're starting something and then you see the shiny penny and hear, oh, intermittent fasting. And oh, look at her, she looks good. She's eating protein all day. Look at her, oh, she's intermittent fasting. She's doing like 18-20 hour fasts every day. Maybe I should do that, right? Isn't that what happens? You're, you're lending your intelligence and your choice to some potential influencer. On social media, and you really have no idea behind the scenes what that influencer does. So make sure you've got some science in front of you. Often the number one reason you're not getting fitness results is because you are not trying one thing at a time and committing to it. I said it again because it's so important. The problem isn't really an abundance of information, it's a feeling, a sense of urgency that really isn't there. You don't have some reason, some need. Like for me, I was as close to broke as I want to be. I began to see, oh my gosh, I understand. I understand these homeless people, that they might have been somebody normal, some normal upper middle class woman not very long ago. That may be who's standing on the street corner. I started to understand it. How, how quickly that could happen. And maybe those people we see standing on the corner actually were risk takers. Maybe they gambled on themselves and maybe it didn't work out for them. But you've got to create some kind of urgency for yourself. It's really important they make progress this year, but it doesn't have to be today. You can choose, test it, and then you could choose again. And I think that might give us all a little sense of relaxation, a little sense of, oh, this is true. Like, just because you choose something doesn't mean you can't put the other things on your list to revisit, to come back and try them. You just can't sit here juggling them all in your hands and thinking, what this, but that, but that, and I'm gonna go on vacation, I'm gonna host somebody, we're gonna have Thanksgiving, and then it's gonna be somebody's birthday, we're gonna have a cocktail party, and I don't know, and how well that's gonna fit in. Well, it all fits. Guess what? Healthy people have holiday parties too. Huh, what a concept, right? But it's true. And, and I don't know, but I have a feeling that some of us healthy people who have those holiday parties actually have a better time at the party and the next day, both, right? So the reason you're not getting fitness results, you're honing in on one thing that you hear, like the one thing you hear in a scientific podcast, that you hear in a video that a little snippet is played on Instagram. You hone in on this one key point. And for some reason you think, oh, this is so controversial. This is so opposed to what somebody else said. And really, if you dig a little deeper and have a better understanding, I think you will agree that's not true at all. That science is science and you want to look at who was tested, who were the subjects, how long were they followed, what kinds of foods was it that in that meat-eater group caused cancer. Do you know sometimes that the subjects, those who were surveyed and polled about their consumption of protein, were paid to, to do that survey? As is often true, it's what a grant is for often, is to compensate subjects. They get a little perk for just being a part of science, but they also get some kind of compensation for their time or effort. But sometimes people sign up because they need the money, and often there's no quality control. Someone could be answering those who eats a diet of meat that is baloney and hot dogs. So do you think that might be more cancer-causing than some of the hormone-free, grass-fed, grass-finished choices that some of us are able to make, those choices that we're able to have? So there is a big difference, and I think you want to make sure you're asking those questions when you think, oh, I heard this, I heard that, and these people say, and they wrote a book, it's true. Writing a book gives you some credentials because some third party, and often two third parties, an agent as well as a publishing house, but realize that both those people and entities are in business. If it will sell, they will publish. It's not that they're looking at, is that science true? They're just looking at, as long as we don't get sued, but we sell a lot of books. Important things to consider, okay? No matter who you're looking at, it's all fair. So don't just hone in on one thing, one detail. Make sure you understand it very, very well. And don't believe that controversy is bad. Hearing another opinion and hearing the when and why and what was the situation that was true But most of all, realize you're a study of one. Are you measuring your body composition? Are you monitoring your lean muscle mass and your bone density? Are you monitoring your energy, your digestion, your elimination, your libido, and your brain clarity? At least for a rating, a personal rating of how am I doing? When you are monitoring those things, you have the feedback and the data. So if you haven't benchmarked your muscle yet or your bone density, I would do that. And then every month from here on out, make sure you're monitoring it. So whatever you choose, you'll be able to see for yourself what works and what doesn't. So for instance, I want to tell you this, you may be missing some of the, like, important details. So you're honing in on that one thing, not necessarily the most important thing, and you're doing it at the omission of some very important details. For instance, all the experts, whether they favor plant-based protein earlier in life or not agree that at 60 or 65, high-quality animal protein is a must for muscle protein synthesis to avoid sarcopenia, which is frailty that leads to falls. And that you cannot forget. Now, what I also want to call your attention to is when we know there is like a fall-off, a dramatic fall-off of lean muscle tissue. It becomes 1 to 2% loss every year after 60 if you're not doing something about it. Something is high-quality protein intake regularly dosed throughout the day, plus resistance training and maybe supplementation. You also want to decrease your stress level and make sure you're sleeping. Those things are also helpful, but those three are most important: resistance training, getting high-quality, high doses of protein at least 30 grams per meal if possible. Those are, those are dramatically imperative. But if we know those losses start at 60, wouldn't it be wiser to begin incorporating higher doses of protein? We are the first generation that will have seen the option of high-quality protein because we're the first ones who are in the know about it. So if you, like me, have been doing high-quality, high amounts of protein since their early You are among the first who will be reporting that. We are that generation. Unfortunately, we don't have it out there. So when you're reading or hearing, this is what we've found, it's what they found. And this is always true in the past, but what about what's happening right now? And most of all, what's happening for you? Are you keeping your lean muscle? Are you losing your lean muscle? Are you getting fatter? Or you're losing your fat or optimizing body composition. You have the data telling you exactly what your habits are doing right now. So if you are some days confused in doing high protein, but other days you're thinking, oh no, no, no, no, low protein, plant-based only, you're not doing any one thing. You've got to commit and regularly do something so that you understand the benefits of it for you. Or the failure of it for you and move on. So experts who were not long ago suggesting fasted exercise, who are, are now more in tune with maintaining and gaining lean muscle mass and bone density, they are all about fed exercise. So be willing to understand that even influencers and experts change their mind. Just a few years ago, a good friend of mine was all about fast, fasted exercise. Do your HIIT fasted. And now she's like, no, you know, the research that I've been reading. And I'm like, yeah, no kidding. Yep, I thought you'd come around. So, you know, know that it's possible that everything changes, and it really depends on how are you looking at it, what angle, what lens are you looking at it from. So Yet they observed and, and recommend fasting, right? So high protein and fed exercise, but also we recommend fasting. At what length? That's the question. Should you do a 24-hour fast or 20, even 18? How about we try 12 to 14 regularly first and stop snacking between meals instead and actually have 3 solid meals with high protein? We'd all be a lot healthier if we did even just that. But that seems to be something that women are not great at. We have to stop skipping, skimping, or eating a protein bar pretending it's full of antioxidants, vitamins, and minerals the way that a plate of food or even a smoothie with all the goodness of greens, healthy fats, light on the fruit, but also high in fiber would be. We need to get in as many whole foods as possible. So when I say that, some of you are just very anti-protein powder. So I want to address you and, and totally understand if that's you and that's working for you. You just don't like protein powder, don't want it, don't want to use it, doesn't agree with you. Okay. But leave the door open for others who find it is working for them and it is a way to get in protein or get in a meal when they otherwise would skip or skimp and shortchange themselves. On muscle. So if you're not getting results, if you're stuck between animal protein or plant protein, the question is how much muscle do you have? Compare that to last year and the year before that. If you don't have those measures, get them started right now because you're nearly— if you're nearly 60 like me, you're knocking on the door of muscle losses that accelerate to 1 to 2% a year unless we're doing the right things to avoid it. If you don't know for sure what the right things are. Write down your choices. Write down what you're considering. Are you considering going all plant protein? Are you considering going all animal protein and hitting those highs? And, and do you want to test one versus the other? Because know, know this for sure, you do know what's confusing you and what's conflicting. So let's agree that we have to stop complaining about being confused. We have to start taking responsibility for organizing the information, for making choices, taking action, and then being okay with making a new choice if it doesn't work out all that well. But no one is going to get data from an experiment of starting one thing and then not really doing it and then flirting with the next thing. The worst possible answer to a question that I will ask is, say, in a coaching client session, "How did it go with the magnesium this week?" Or I might ask, "What happened to you when you introduced dairy this week?" The worst answers: "Well, it worked okay when I remembered," or, "I had it a couple of times, but I didn't really notice anything," right? These are not following the process, the protocols for adding magnesium or for reintroducing dairy, respectively. That will tell us with any informed idea of what to do next. When a client says, "I don't feel any better this week and I haven't lost weight," and then in the second sentence says, "50% of the time she committed to what we agreed on and the rest of the time she didn't," well, we can't expect to get results. So for you and for me, look, I'm having a hard time committing to using AI. Because doing it the old way, the way that takes 3 times as long, you know, is at least the way I know. And being confused and having to work through step by step and lean on somebody is not my strong suit. Just as soon do it, get it done, do it myself. And, you know, in order to get different results and to get some of my time back in this case, I'm going to have to learn something new. So, so it is with you. What is a health habit? You're gonna have to try something new. We are creatures of habit. Realize that gravity is gonna pull you in to doing that same thing in the same order. So you got to put things somewhere else, you got to do something else. Get a puppy. Let me tell you how that shakes things up. What we have is data. We have data. If you're not doing it. So when I have a client who's not compliant, I still have data. I have data that it isn't urgent or important enough to matter right now. No judgment zone again, okay? So if that's where you are with something that you're considering, that's where you are. But isn't that even a sigh of relief to know that that's where you're at? I also know she isn't committed to the changes that she agreed to. That we talked about them, that intelligently, she probably would not again. Yes, that makes so much sense. But you know, there's emotional ties to a lot of our habits because they've been there for years or decades even. Take action. If you're not getting fitness results, I want you to do this. What I suggest is this: choose one thing that you will take action on. What is the one thing that feels intuitively like this feels like I could do this, like this could totally be a lifestyle that I know when I've done some of this, I felt better. Choose that thing and then plot your plan all the way through with that thing. Like how much at each meal will you have? What, what does this consist of? Choose the next thing that you might choose or other things on this list. Like if you're going to go with animal protein, you're going to commit to it. You're going to commit to doing the animal protein or getting supplement in terms of protein powder when you can't eat it all, or potentially taking essential amino acid supplements when you can't eat it all. Okay, then if you really want to try plant-based and see, I wonder what would happen if I did that. Okay, then put that on the list. Stop thinking about it right now. Stop thinking and letting it contaminate. I feel guilty, or I think I shouldn't be doing this, you know. Stay committed to one thing that you're doing and then commit to a different thing. You— we have years, we have months and months and years and years ahead of us. We can try so many different things. And let your body tell you what's working for you now, as opposed to trying to make up your mind about what your body wants. So before you start anything I want you to measure. So yes to weight, but also get body fat percent. If you don't have body fat percent, you're missing out on the real data. You either will be able to look at your muscle mass in pounds, or you will figure out your total fat-free mass from body weight less your percent body fat in pounds. The rest of that is fat-free mass, and that includes your organs, your bones, and your muscle. But that is all fair. So, and also get your girth measurements. We use generally right side only. We do the tricep, we do the calf, we do the thigh, we do the hips, the waist, and the chest, which is where your bra strap goes, not over the nipple line, and around shoulders with your arms at your side, right at your armpit. So that's a tricky one to do by yourself, but I can do it, you can do it. You want to record also your objective ratings— or subjective, I'm sorry— ratings of sleep, energy, libido, brain clarity, digestion. Take 3 to 4 weeks to commit to each one thing. Spend a little time deciding how you might have to tweak this experiment. You know, will you need to start smaller than the, the ultimate goal? Will you be able to begin right away with the original being the ultimate? There's no change. For instance, July 4th of this year, I started walking 30 minutes a day. And I might also strength train on that day or do an interval training. It might be that I was walking though every day before 8 AM. That was just movement. It wasn't to be brisk. It was unless I was late, which did happen occasionally. But some days I had to do it a little later because I missed it earlier, but I kept that promise to myself. Some days I hiked, and so I didn't also walk. That was my walk, and of course it was longer on those days. A couple of days it was chilly and rainy and I did an indoor walking workout. Other days still, I have had a hard time getting in a solid 30 minutes, but I managed to get 10 minutes 3 different times. I stuck with it. That's the point. What happened after 90 days? Well, I'm hooked. I miss it if I don't get to go. And I will tell you, I'm walking a lot with Moses, but these are like spurts and sprints And I don't mean the, you know, puppy smelling everything, but you know, it is, he's not good at walking on a leash yet. So first of all, I have to make sure that I am, I'm getting a little agility, not tripping over. I mean, I haven't gone down yet, thank God, but, um, it's been dicey. I'll tell you that it's been a little dicey. Um, so thank goodness I had some agility or we would be in trouble. Uh, cause you know, I could land in my backyard on a cactus. Not a good, good, good idea. But I have found that, you know, 3 other times in my life my body composition improves even though I'm continuing to do high-intensity interval training a couple times a week, and I'm doing strength training, heavy weights. You know, I find it's the walking that's really pivotal. So I highly recommend it. It's the easiest way to get started, and once you develop that habit it will become a way to reduce stress and cortisol, and probably that's where the improved body composition comes from. You can always move on, you can always choose next, but do it documenting, right? Do what you said you'd do consistently. Make sequential changes or tweaks if required. For instance, the introduction of magnesium, or with Betaine HCl, for instance, those respectively require— you don't just start and keep it the same for 3 days. You keep magnesium levels the same and then you'll increase it if you didn't see anything and hold it there for 3 days and then you'll increase it, da da da da. With Betaine HCl, also feeling like that wasn't enough, I didn't notice anything in my gut, my, my bloating is still there, we also increase that over time. So you've got to not just say, oh, I tried that, you know, and meaning you tried it after one meal, but a certain dose didn't do anything. So did you just stop? That's not really a scientific experiment. And let yourself be your own subject. Don't throw it out completely. You know, is it the timing of it, like the timing of exercise? Have you tried shorter instead of longer? Tried it in the morning instead of at night? And that could be so many things I'm talking about, but exercise obviously is is the big core one. So if you have no idea how to sequentially stick with this and what should be first and next and next, get a coach. You have an assessment. I can help you if you'd like to do that. I do a 90-minute assessment. We call it the ultimate, and basically you do a little homework before we start so that you hand that to me. I do my homework also before we do the 90-minute session. Then we jump in and we look at what have you done before this, what worked, what didn't, what's going on right now, what would you like to change? And you've done a food log, activity log, and I know exactly where you are now. So I know what's not working and we know where to begin with a logical step-by-step plan. I give you that plan. If you want to carry it out on your own after that, you, you have all intentions of doing it, you're good. You can hit the road running knowing this is what I would recommend, this is how I would do it. And step by step, you've got it. So that's an option for you if you decide you do wanna do that. So let us know, please, if this was valuable. Do you have a better understanding? That is my hope of things that you may think are controversial and that are keeping you spinning, you know, don't actually necessarily have all that, you know, opposition that you might think. It's just one is appropriate for certain people. At a certain time. At the right time, this is the right move, but at the wrong time, this is absolutely the worst move. If you think of it that way, first of all, it will help you understand that science isn't just in direct opposition all the time. Neither are the scientists or those experts supporting you by interpreting science and relaying it. But I also want to point out that it can be a lot less confusing if you allow yourself to get off of that spinning merry-go-round. So stop, you know, putting all your choices on the wheel and spinning the wheel. Put them in order in a 1-2-3. Start with number 1, see it all the way through, and then go on to number 2. I hope that was helpful. Please let us know if it was valuable, and if it was, please share it with another woman because it will very likely be helpful for her too. All right, wishing you all the best. I I love to field your questions, love to hear your comments. I read every single one. You can DM me at Instagram. Messaging me on Facebook is not a good idea. I will never see it. So write support@flipping50.com or leave a comment wherever you see us share this. If it may be Facebook on a public page, so much better. Thank you so much for being here, and if you do me just one favor, share it. With one, if not two, of your good friends. What are you waiting for? Let's start Living 50 today.