Food Freedom Friday - Quit the Calorie Counting Chaos with the Satisfaction Scale

Perfect. Good morning. Welcome back to Food Freedom Friday. We are live on Facebook. We are live on Zoom as well. So for those of you who— oops— have questions, let me just make sure I can see Facebook. Okay, comments on Facebook. For those of you have questions about anything that we— I've talked about in the Food Freedom Friday series, series, let's talk about it today. So get your questions ready, um, or if you're watching the replay, you can always post them in the comments in the Facebook or Facebook feed, or you can send me an email. Like, I'm open door, y'all, open door. Send me an email, jennifer@jenniferdent.com, and like, look, you said this thing, I have a question about it, I need to know more. Ask me the question, I will respond back to you. Okay, so this is our 6th Food Freedom Friday, which is a 7-part series that I decided to come up with. Just a housekeeping note: next week I will be on vacation, so there will be no Food Freedom Friday, but we'll resume with the last and final one on October 6th. Yes, y'all, it is almost October. We are moving through 2023 very rapidly, and this is why I don't want you to keep waiting to lose weight. I don't want you to keep waiting to lose weight. All right, so Food Freedom Friday is the 7-part series that I came up with because I want to debunk all of these rules and things that you think you need to do to lose weight because they haven't been working for you. They have not been working for you. And so I have dedicated my life to women and weight loss. I've had my own journey of being overweight and being in that yo-yo dieting cycle for, gosh, you know, like 20 years almost. Um, and so I've been coaching women on weight loss since 2014, and this is just my life's passion. I do this full time. And so The women that come to me that want to lose weight, they just have this dieter's mindset. And I was like, look, I am here to help you stop dieting forever so you can achieve food freedom. But in order for you to stop dieting forever, you've gotta drop the beliefs and the rules and the— all the things that you think you know about weight loss and try a completely different approach, which is what I have now created, which has now come to be the Stop Dieting Forever weight loss process. But when I started coaching in 2014, it wasn't this what it is now. This has come from years of coaching hundreds of women through different circumstances and also my own personal experience too. And these are the strategies, these are the concepts, these are the things that work the best because I like to keep it simple. I don't wanna keep it complicated. Hey, Heather! Hello, Brandy! Good to see you all this morning on Friday. So, like I said, this is the 6th one, the 6th week that I've been doing it. So I'm gonna recap what, what you all have learned. And listen, everything— if you've missed any of the previous Food Freedom Fridays, go to my Facebook page, Jennifer Dent Brown Coaching, I believe it is, and you can watch all the replays. They're also on YouTube, y'all. I got a little YouTube channel out there. I just crossed the 100 subscriber mark. I think I have 103 subscribers, which is kind of fun. So if you're on YouTube, you can go find me at Jennifer Dent Brown Coaching or something like that. I'll post the link so you can find it, but you can watch all of the replays of the Food Freedom Friday series. In case you've missed anything. So in the first series, way back when, 5 weeks ago, I talked to you, I taught you about freedom eating. And freedom eating will cut all of the mind drama that you have when it comes to trying to eat in moderation, but you're still struggling to lose weight. Okay, so freedom eating is a concept that I absolutely love. In week 2, I taught you how to crowd out the junk food. And so you can get more nutrient-dense foods into your body, but you're not completely going cold turkey. You're not completely giving up the foods that you love, your favorite junky foods. But with the crowding out concept, you can still have your favorite junky foods, but you're still getting more nutrient, more dense foods. And what happens is you will end up eating less naturally, and you'll have more energy. It's such a simple concept, but it's so powerful when you implement it. In week 3, we talked about sleep. So for those of y'all who are waking up tired, or who believe that you're like, you know, it's a problem if you can't get 8 hours of sleep every night, I taught you how to create your own luxe sleep a sleep strategy that focuses on improving the quality of your sleep instead of trying to increase the number of hours that you sleep, right? The, the quantity of sleep. Because look, we have busy lives. We got kids to take care of, we got jobs to do, we have parents to take care of. You know, we don't always have the luxury of 8 hours of sleep. So if that's you, Then you wanna be able to create your Luxe Sleep Strategy, which is gonna help you improve the quality of your sleep. So even for those of you who sleep 8, 9 hours, but you still wake up tired, you still wanna implement your Luxe Sleep Strategy because your quality of sleep isn't good, right? If you're waking up tired after 9 hours of sleep, we gotta work on that. So you wanna learn how to create your Luxe Sleep Strategy, and I talked about that in week 3. 3. In week 4, we talked about drinking water, and I taught you about the 10-sip standard. And we all know that drinking more water is gonna like do all these lovely things in our bodies, but it's difficult to drink a lot of water, especially if you have a job that doesn't allow you to run back and forth to the bathroom every 90 minutes. Um, like me, I work from home. My bathroom is literally on the other side of this wall. I can drink all the water I want and go to the bathroom as much as I need to. But for those of you who are teachers, or my one client was a dentist, she was the one person that brought this up to me, and she was like, look, I don't want to drink water because I can't jump up and down and go to the bathroom all day. I gave you a different way to approach drinking water, um, and you can still get in and still practice the 10-sip standard, standard within your working hours, okay, or outside of your working hours. So it's still— you're still able to drink more water and that will support your weight loss. Last week we talked about the 36-hour meal plan, the magic of the 36-hour meal plan. So you can say goodbye to the overwhelm of traditional weekly plans and hello to the simplicity, the savings, and the creativity that can come with a 36-hour meal plan. I love this option. I used to teach the 7-day meal plan, and one of my private clients was like, look, I don't— I can't plan for 7 days. It's very, very difficult. I was like, okay, well, let's just do 36 hours. And so the 36-hour meal plan was born, and my other clients who are in the Stop Dieting Forever group, they loved it. And so we are now implementing the 36-hour meal plan. So if you're on my email list, you will know ahead of time when these topics and when I'm doing Food Freedom Friday. Like I said, next week there will be no Food Freedom Friday. I'll be back in October. But if any of these concepts hit you and you're like, yes, these— this is what I need to do, I just don't know how to do it, I can't, I just don't know how to like make it part of my life, this is where private coaching comes in, comes in handy, right? It comes to be very, very transformational because as a client and you're working with me as a coach, I'm keeping you accountable. I am helping you implement these different strategies based off of your personal circumstances. I had this conversation yesterday with one of my private clients, and I think I mentioned this last week in Food Freedom Friday. We were going to be doing her vacation planning. Right? And so helping her come up with her eating plan and like what she— how she was going to approach this week vacation that she had coming up. And it's so funny, she was like, oh, I thought we were gonna like come up with my— like, what am I gonna eat on Tuesday? I'm gonna eat on Wednesday. And like a very, very detailed plan for the week. And we came up with her vacation strategy was 3 things and had nothing to do with food. And she was like, I love this, I can do this. And I was like, yeah, this is the difference between private coaching and just following, you know, the, the standard in the group, because I customized this vacation plan for her based on what we had been working on over the past 2, 3 months, um, because I knew where she was struggling and I knew where her brain was going to go the last potentially on vacation. And so I created a 3— very simple 3-point strategy to help her on vacation. So that's one of the benefits of working with me as a private client. The work that we do is customized, it is real time, and it is for you. Um, so if you're ready to lose weight for the last time, and if you're ready to lose more than just weight— and that's another thing that my private clients Uh, see is that they are losing more than just weight. They're losing, um, people pleasing. They're losing, um, crazy work schedules. They're losing all of the obstacles in their brain of like, I can't do this because of my job, I can't do this because I travel so much, I can't do this. And they're becoming different people within the private coaching container, and I love it. I love it. I love coaching my clients one-on-one. So I am booking spots for private clients through the end of the year. Y'all, October is like next week. What? The end of the year is like here. This is so crazy. So if you're still working on the weight loss goal that you set in January and you haven't yet achieved it, like, let's talk about private coaching. Book a call with me. It's free, 60 minutes. We'll do— we hop on Zoom just like this. You will tell me exactly what you're struggling with, all the reasons why you haven't been able to lose the weight that you want, or lose it and keep it off. And I will give you a very personalized prescription, essentially, right, for the 3 or 4 things that you can do to break the cycle that you're in and start to think about weight loss completely differently. Okay? So that's, that's what happens when you book a consult with me. So you can go to jenniferdant.com/privatecoaching to find out more about private coaching with me and to also book a call with me. All right. So today, y'all want to know what we're talking about? Because when I sent the email out, for those of you who are on my email list, I was like, you know, I don't know what the topic's gonna be on Friday. I was kind of like, I had a topic prepared, and I was like, I don't know if I want to go with this one. So this is what we're— this is where we landed, y'all. I like to consider myself like, I like to be divinely led and guided. And so I'm very spiritually connected. I am a preacher's kid. Um, and so I was like, what do they need to hear? What do they need to hear on the 22nd of September? So this is where we're gonna go, y'all. We're gonna talk about the biggest issue that you have when it comes to losing weight. The biggest issue that you guys have when it comes to losing weight. Hello, Deanne. Welcome to Food Freedom Friday. It's overeating. Overeating. Listen. You are overweight. 99.9% of you are overweight simply because you're consuming too much food. You're putting too much food into your mouth. That is it. Now, I know there are special circumstances, right, where some people have medical conditions or they're on medication that causes their bodies to hold on to weight. But for 99.9% of y'all who want to know how to stop dieting forever, You're struggling with your weight simply because you're putting too much food into your mouth. And so our answer, our traditional answer to this has been traditional diets that teach us how to count calories. Traditional diets, they give us a caloric max of how much we should be eating every single day. How many of us have gone online and searched for, like, the calorie calculator? Where we put in our height, how tall are we? We put in our age, our activity level, like how much are we moving and grooving throughout the day? And it spits out a number of what our, our daily caloric intake should be. And if we wanna lose weight, we should be at a deficit. And so we've gotta subtract 500 calories from that number in order to lose weight. How many of us have done that? How many of us have done that repeatedly, trying to, like, get that magical number? Like, okay, I gotta stay within this limit. And I don't care if I adjusted my age, I don't care if I adjusted my activity level, my caloric count was always like 1,200 calories, like every single time. I even had the— what do you call it? The, the thing where you breathe into the machine and it tells you what your basal metabolic resting number is. And I went to a dietitian years ago. I went to a dietitian to get this test done. And she was like, oh, I don't think this is correct because it literally was like, you can't have more than 1,100 calories or else you're going to be— gain weight. I'm 5'2". And so she was like, I don't know. So she had me do it again, and this is like a 10-minute process. So I did it again. I'm like breathing through the thing for 10 minutes. It spits out the number, and it was like, you can't have more than 1,100 calories a day or you're going to gain weight. And so in order to lose weight, remember, you had to subtract 500 from that number. So then it was like going into the 1,500 calories. And I was like, yeah, I think I want to eat more food than that. It was very depressing. And the look on her face did not like motivate me or make me feel good either. So counting calories is like, it's not useful. So then y'all know Weight Watchers, right? WW. They got fancy. Couple years ago and they created the point system and they did all this marketing around, all you need to do is make sure you stay within your point range and you will lose weight. Y'all, it was just another fancy way to calculate calories. It's another fancy way for us to calculate calories. So instead of, you know, trying to stay under 1,500 calories a day to lose weight, you had to stay under 23 points. right? And that was like to make us feel better. And like, you know, but we're still doing the same thing. We're still counting, we're still using math. And then Weight Watchers, because they're a business, they're a corporation, and they needed to continue to make money, they created all these like little fancy gadgets for us to count our points. I had the calculator. Who else had the calculator? I had the little, uh, the slider thing that I used to take into the grocery store to calculate how many points are in foods. This is before they had the app, before they became WW. This is Weight Watchers. I bought all the stuff, y'all. I bought the specialty cookbooks because especially cookbooks will calculate the recipes for the points per serving. So of course I had to have the specialty cookbooks. So Weight Watchers made more money by teaching us a different way to count calories, but we know that counting calories doesn't work. So we moved away from WW and counting points, and then all of a sudden we got introduced to the ketogenic diet, right? Keto came on the scene, and all we had to do now was count carbohydrate grams. Whatever you do, like, you can eat whatever you want. You just gotta make sure you stay under 20 grams of carbs a day. 20 grams. And there were different variations of the keto diet, right? So there was like the 50-gram carb— 50 grams of carb a day clan, and then there was like the 20— 10 to 20 grams of carbs a day. And so we're still counting, even though we're just— we're not counting calories, we're still counting carbohydrate grams. But here's the thing, y'all, here is the problem. It seems very easy to just say, okay, you just need to calculate how much food you're eating and make sure you stay under this number, whether it's a carbohydrate gram, points, or calories. It seems very simple. It just seems like a math problem. But here's the thing, y'all. Counting numbers does not take into account your emotions. Counting numbers doesn't take— it does not allow for the eff it moments that you have when you're like, eff it, I'm gonna eat this thing because I really want it, or eff it, I'm gonna keep eating this food, I'm gonna keep eating this damn donut because somebody gave it to me and I deserve it. Counting numbers does not account for you had a terrible day. You finally got those kids in the bed and all you wanna do is sit on the couch and eat a snack. Counting numbers, doing a math equation doesn't account for those emotions that come up that lead us to overeat. Okay? Counting numbers, whether it's points or whether it's calories, our carbohydrate grams, it eliminates our body's natural appetite regulator. Did y'all hear that? Counting completely eliminates your body's natural appetite regulator. I'm gonna talk about this a little bit in a second. So I did some research. I was like, where did calorie counting even come from? Like, why are we counting calories to lose weight? So calorie counting for weight loss became popular in the 1920s, y'all, which was like the age of the flappers. So like the thin, flappy, long limbs, like that was a popular look. And so counting calories for weight loss became popular because women wanted to have that look, right? That was what was in at the time. So listen, that was the 1920s. I'm about to like slam my head on the table— not my head, my hand. So for over almost 100 years, over almost 100 years, y'all, since the '20s, we have been trying to do the same thing for weight loss, yet we are getting fatter and fatter and fatter as a society, as a culture. Something is missing. Something is missing. The definition— Albert Einstein said, the definition of insanity is doing the same thing over and over and over and over again. So for almost 100 years, we have been trying to count calories, be at a caloric deficit to lose weight. But when we look at the statistics now, and hell, just look outside the window, look at your coworkers, look at your family, like, we're getting fatter and fatter and fatter as a society. Something ain't working. So how do you lose weight without counting calories and carb grams? I'm gonna tell you in just a second as I take a sip of my tea. I want you to know that you already have everything you need. You don't need to go find the latest calorie calculator. Online. You don't need to understand what your basal metabolic rate is by breathing into this thing. You don't need to try to like do so much exercise to be in a caloric deficit every single day. Oops, hold on. I get so excited my AirPods come out of my ears. This is the microphone I'm using. You don't have to do all of those things. You have everything you already need inside of your brain and your body. You just have to learn how to tap into your body's natural appetite regulation center. That's it. We are all born with it. It's already there. You don't have to go buy it. You don't have to like conjure it up. It's already there. We are already all born with it. Nobody talks about it. So I'm gonna give you an example of what this is and what it looks like. If you look at animals, right, animals, you don't see an overweight bird, right? You've never seen an overweight bird in the natural, right? You may have seen them in the zoo, But you don't see an overweight pigeon, for, for example. Okay, here's why. Because animals have the same natural appetite regulation center in their brains that we do. So they eat just enough to fuel their body so they have enough energy to fly away. They don't overeat because they are emotional eaters, because then they're too heavy to fly. So they know exactly how much to eat. They know exactly when to stop eating because of their natural appetite regulation center in their brain. Birds are not emotional eaters, okay? All right, here's another example that you all are probably very familiar with, babies. When we look at a baby, 'cause a baby has a natural appetite regulation center in its brain just like you do right now. When you try to feed a baby and the baby will cry and it's like, "I'm hungry, I'm hungry." So we feed the baby. The baby's like, "We need baby hungry fuel. Give me something to eat." Right? So you give the baby a bottle, you give the baby a nipple and it eats. But as soon as it's done, whether that bottle is empty or not, it shuts its mouth and it's like, Mm, don't give me anymore. And you're like trying to put the nipple into the baby's mouth, and the baby's like, mm, I'm done, I'm done. They're done, right? Their body, their brain's natural appetite regulator has kicked in, and it's like, we got enough fuel, we're good, we're good to go. Until next time, when I get hungry, I'm gonna let you know, and you're gonna come feed me. We all have this. Natural appetite regulation center in our brains. But as we've gotten older and our bodies have become exposed to ultra-processed foods, we found it harder to stop eating them because of the chemicals and the salt and the sugar in the ultra-processed foods. Our bodies literally— our taste buds adapt to it. Our bodies literally cannot stop eating it. So like that slogan of like, you can't— eat just one Pringles, like, that's true. That— and it was designed that way. So also, we've been socialized as we've gotten older. We're in American society. We've been socialized, and actually internationally too, to believe that thinner is better. In many, many cultures, the smaller you are, the better you are. So we have turned to these drastic measures to lose weight as fast as we can to be accepted. And we, when we do this, right, we are ignoring our body's natural appetite regulation center that's in our brain, the one that we were born with, the one that animals have. Animals don't have this problem because they're not exposed to ultra-processed foods. Animals don't have this problem because they're not told that if they're a certain size that they're better or worse, right? Because they're animals and they don't have a developed brain like that. So no one reminded us that natural whole foods were created on this planet to fuel our bodies from the beginning of time. We forget that because we're looking at the media, we're looking at social media, we're looking at magazines and music videos, and we're thinking, oh, I need to be smaller, I need to have, you know, more junk in my trunk, I need to have a smaller waist to be accepted. Accepted. And so we do all of these things, these drastic measures, to try to create a body to be accepted. Y'all, it's wrong direction. It's the wrong direction. No one taught us how to tap into our body's natural appetite regulator. I'm gonna tell y'all, listen, it's called your apistats. That's the center in your brain. I did not know anything about the App of That until I became a Coach, a health Coach. And listen, y'all, I have been studying how to lose weight for decades when I was struggling with my weight. Since the day I walked on the campus in college where I gained the freshman 15, until I was well into my 30s, I struggled with my weight. I read everything. I did every diet. I did all the things. I took weight loss drugs trying to lose weight. I was like, what is the thing I need to know to try to lose weight? I never read anything about my brain and this thing called our appestat, which is our body's natural appetite regulators. I knew nothing about it. Crazy, right? Because all of these companies are in business to keep us overweight so they can keep selling us more stuff for us to buy. It's a, it's a, it's a, you know, that's a whole nother conversation. It's a terrible cycle, but we all have one. I'm a diet industry disruptor. I'm telling you, telling you the secret. You have an apostat in your brain. You have what you need right now to lose weight permanently and keep it off right now. Your appestat is just dysregulated. It's become dysregulated over time because of everything that you've been exposed to. The ultra-processed foods, the messaging from the media, whatever messaging you received in your household growing up about food and like what you should be eating, what you shouldn't be eating. Our appestat has been dysregulated because we are smart human beings, y'all. And we can think very, very logically. And so we come up with these stories of things that we think that we need to do, and it seems very, very real for us in order to be accepted, in order for us to lose the weight. And at the end of the day, what do we do? We go back to calorie counting and counting carbohydrates. Now, in order for you to lose weight, to stop dieting forever and to achieve food freedom, you want to get back in touch with your apistat. You want to get more realigned with your apistat. What that is, what it feels like, how do I know, how do I use it? Like, what is it? So I created this tool called the Satisfaction Scale to help you do just that. The Satisfaction Scale literally is a series of questions and a rating system. That you will use when you get the urge to eat. That's it. So simple. You're not trying to, like, pull up your app, trying to do math and figure out how many points are in this recipe that you just made per serving. You're not weighing and measuring your food. You're just using the satisfaction scale every time you get the urge to eat. And here's the other thing that you're gonna do too. Because hunger can show up in many different ways because we are— most of us are emotional eaters. Hunger can show up in many, many different ways, and it can show up in 5 different ways, 5 different common ways that hunger presents itself to us. And so when you don't know the difference between the different types of hunger, you think you're always hungry. So you're always wanting to eat. So first of all, you need to understand the different types of hunger. 4 types of hunger out of the 5 are driven by emotions. That means that we don't physically need to eat. We're eating— this is when we overeat, when we are— when our eating is driven by our emotions. The 4 types of hunger that are emotionally driven are mouth hunger. I'm going to go over them real quick. I've talked about them before, but I'm gonna keep talking about them to anyone who's new, or in case you forgot. Oops, hold on. Just— okay. Mouth hunger. This is when you just like need something sweet. You need to change the taste, or your mouth is like looking for a certain texture or a certain flavor, right? It's mouth hunger, and this often shows up after you had a meal and you're like, "Oh, I just need something sweet to eat," right? You just want to change the flavor in your mouth. We call that mouth hunger. Visual hunger is exactly what that is. You see food, you want to eat food. You're not hungry until you see a pizza commercial or until you see Panera Bread commercial, and all of a sudden you're like, "Oh, I think I'm hungry. That looks really good," right? Visual hunger. Limbic hunger It's another emotionally driven hunger, and this is hunger that is driven by fear of not being able to eat later. So this is when we're like, you know what, I better eat now because I'm about to go out and run some errands and I don't know if I'm gonna be able to eat later. Or you're, um, it's like the scarcity, like I don't know and I don't want to be hungry later, so I'm just going to eat ahead of time to avoid eating later. So that's limbic hunger. It's an emotionally driven hunger because you're afraid of being hungry later. And then clock hunger is that fourth emotionally driven hunger, is literally when you're just eaten by the clock. You're like, oh, 12 o'clock, time for lunch, right? 3 o'clock, it's time for my afternoon snack. It's 10 o'clock right now on the East Coast. How many of us— how many of y'all are getting ready for your mid-morning snack? All right. So that's clock hunger. Those are the four different types of hunger. So you need to understand when those different types of hunger show up for you, what they feel like, what are the thoughts that are driving them, what that emotion is. And you need to understand what that is so you can be very clear when you are physically hungry and your body is like, oh yeah, okay, yep, this is physical hunger. Yep, I'm ready to receive food. That right there is going to cut down your consumption, your overconsumption of food, and you will see weight loss. So when you understand the 4 types of hunger, and you add in the satisfaction scale, like using the satisfaction scale on top of that, those two things together, that is when you lose weight without a diet. That is when you know how you will be able to keep doing that until you reach your goal weight and keep it off. OK, so I want you to understand that being aware of those four different types of hunger— actually, it's five, right? So you need to understand what physical hunger looks like, feels like, too. Mouth hunger, visual hunger, limbic hunger, clock hunger, and then true physical hunger, knowing the difference between those. And then using the satisfaction scale when you, like, are checking in and like, oh, I have the urge to eat something, asking yourself a series of questions using the rating system. Not only will it tell you when it's time to eat, it will also tell you when it's time to stop eating. This is one of the things a lot of my clients come to me with is like, they're good, quote unquote good, but they sit down to eat and the food is really good. They don't know when to stop. You will use a satisfaction scale to understand when your body is ready to stop. Because again, the satisfaction scale is going to help realign your body's natural regulation center. Get you realigned and understanding how to use your apistat and being very, very in tune with it. Because again, remember, you have everything you need to lose weight, but you've got so much programming, so much cultural stuff, so many old diet rules and regulations running around in our brains that we think we know what we're doing. We don't. Stop it, stop it. You need to decide right now that you want to get realigned with your body's natural regulation center so you can naturally lose weight without a diet, without a drama, without the drama, and that's that. You don't have to count another calorie. You don't have to use another calorie counting app. You don't have to count another point. You don't have to buy another WW point calculating thing. You don't have to figure out the grams of carbohydrates in that bowl of chili you just made per serving. You don't have to weigh and measure. Y'all, it is freedom. You get to this place, it is freedom. Now, this takes practice. I just introduced something to you very brand new, two things that are very brand new to you. Your brain does not yet know how to use it logically. You're like, oh, okay, that That makes sense. That could work. But your brain doesn't know how to use it in an everyday ongoing situation, right? When you have these very common obstacles that come up like Friday, your brain wants to go into like, ooh, it's the weekend. I'm like, what happy hour am I going to tonight? What restaurant are we going to tonight? Are we going to brunch tomorrow? Right? Your brain goes into like, it's the weekend. It's time to eat. You don't know yet know how to, to use the 5 different types of hunger or identify the 5 different types of hunger and use a satisfaction scale in these situations. And because they're, they're very common obstacles, this is where coaching comes in. We will work through what this looks like for you. And in between our weekly sessions, you have access to me on a messaging app. So you're like, hey, I'm like getting ready to go into this restaurant. I hadn't planned to do it. I don't know what's happening. I don't know what to do. I will message you back. Right? This is the benefit of having me on your success squad as, as a one-on-one coach. It takes practice to do this. It takes practice to use a satisfaction scale when your brain automatically wants to just start calculating grams. Listen, y'all, let me tell you something. I could probably eyeball 4 ounces of chicken breast like nobody's business without using a scale because I did it for so many years. I know what a half a cup of rice looks like. I know what a cup of green beans looks like, right? Because I measured my food for so many years. I don't have to do that anymore, y'all. Such an amazing feeling. I don't have to do that anymore, and I want you to do the same. I want you to experience food freedom. Okay? So any questions that you guys have about the satisfaction scale, the 5 different types of hunger, or anything that I have covered over the past couple of weeks— freedom eating, crowding out, the Luxe Sleep Strategy, the 10 sip standard— The 36-hour meal plan, or today, the satisfaction scale, you can leave me a message on Zoom or on Facebook. Hey, Kia. All right. If you're watching the replay, you can always go onto the Facebook page and type in your comments or your questions and tag me, and I will come back and answer them. And again, as I was saying at the beginning when I started, Send me an email, right? If you have a question and you're like, I don't wanna post it publicly, just send me a DM or send me an email at Jennifer@JenniferDent.com and I will get back to you. So I'm gonna take another sip of my tea. And again, next week I'll be on vacation, so no Food Freedom Friday next week, but I— we will resume with the last one on October 6th. October, y'all, here. All right, if you're interested in booking a consult with me because you're interested in private coaching and you want to know how my process can help you and what private coaching with me looks like, book a consult with me. It's free. We'll pop on Zoom. It's about an hour. You tell me all the things, right? All the things that you've been struggling with. What hasn't been working for you? And I will tell you what will work for you. Very simply, go to jenniferdent.com/private-coaching, um, to get the link. And I also put it in Facebook for those of you on Facebook to schedule a call with me for to become my one-on-one client. All right, y'all, have an amazing weekend, and I will see you In two weeks. All right, bye.