Exiting Diet Culture

Welcome to Module Three exiting diet culture when we made it, this will be a much more positive module, I promise. Okay. But first of all, let’s acknowledge the fact that quitting diet culture is really difficult. About 50% of women are dieting at any given time, which means that many if not most of your family and friends are dieting, it’s very hard to be the person who’s not just like we talked about before, it can be very isolating to be the person who is dieting, it can be very isolating to be the person who’s not. And diets are talked about constantly, again, maybe by your family and friends, your co workers or classmates, we see ads all over the place for them. It’s part of the vernacular, especially for women. I always feel like sports are something that most men can talk about and bond over. And I feel like diets are the same thing for women, which is just sad. Diet, culture is everywhere. And I don’t think we often notice it until we really start paying attention, which we’re going to talk about here in a minute. But it’s just become so ingrained in our culture, how we talk about food, and eating, how we talk about ourselves is heavily influenced by diet culture. You know, we we make comments on people’s weight, when we would make comments about anything else about their appearance, but we feel like that’s okay. And we ask them, Oh, my gosh, it looks like you lost weight. How did you do that? Like, people are constantly talking about this. And sadly, it’s the norm to be on a diet, especially if you’re a woman, it’s just the expectation. In fact, you’re considered sort of radical, if you’re not dieting, saying I don’t care about my way, or I’m not watching my eating is radical. I mean, it blows people’s minds, if you tell them that you have no idea what you weigh, you know, you go to a restaurant, and everybody orders a salad and you’re getting the burger and fries, people are looking at you like what is this your cheat day? Has she fallen off the wagon? I mean, it can be really crazy. Um, and diets are still very much encouraged by our medical community. We talked about this before physicians bought into diet culture due to the societal pressure. And sadly, they’ve continued to buy into that idea that weight equals health. And weight loss is frequently the prescribed treatment for various physical symptoms, despite the fact that it fails 95 to 98% of the time, I mean, this really should be considered unethical. By the way. I mean, no physician would prescribe any other treatments that only works two to 5% of the time. That’s a whole other discussion, though. And again, we talked about the fact that weight cycling can be worse for your health and just maintaining a higher weight. So again, prescribing this thing that isn’t gonna work for you, that might work for you short term, but then put the weight back on is worse for your health. So the fact that it is still part of our medical community to the degree that it is, but again, I digress. I’m sorry. It’s a whole other discussion. But I think one of the hardest things about quitting diet culture is possibly giving up on the size that you’ve always been hoping to be. Right. Obviously, the goal of dieting is weight loss. And we know that dieting doesn’t result in long term weight loss, right. But it’s always the goal. And people feel hopeful about weight loss when they’re dieting, of course they do. So I think there really needs to be a grieving process of probably not reaching the size that you had hoped for. I mean, certainly I have worked with women who have spent decades of their lives trying to be a smaller size and just sort of say, Well, why don’t you just stop that that’s done is insane, right. There’s a whole grieving process, I think, I think you need to be sad about that, I think that you need to acknowledge that that’s something that you’re not going to achieve in order to truly quit diet culture. You know, it’s for some, for some women, it’s I’ve worked with a lot of women over the years who never got married and never had kids. And there’s a whole grieving process to that too. And I think, again, if you’re somebody who has spent 50 years dieting and trying to lose weight, there’s grief there about not ever getting to that. And I think that has to be acknowledged and work through and that might mean you know, really working with a professional to do that. Okay, so how do we do it? First of all, again, diet, culture, hides, every where it hides everywhere, and we have to look for it. And it’s really important to start noticing these things, because you may actually think you’re exiting diet culture, only to realize that you’re still in it. It takes a while to unlearn, unlearn, all of those things that we have just accepted to be truth. In fact, over the years So this is a list of phrases that we may not necessarily think relate to diet culture or indicate diets, but they do. Things like lifestyle change, eating plan, wellness plan, the wellness industry. That’s a whole other topic too. But that is often code for diet. Anything described as balanced, typically means you’re cutting out something even healthy, you know, healthy is the new diet. Which isn’t an accurate fat burning, clean eating. I used to subscribe to the magazine called clean eating, which I actually kind of liked. But then I realized, Oh, that’s not good. That’s not good. That’s tidy. The ever famous neum app that promises that it’s not a diet spoiler alert. Yes, it is. And by the way, I’m so offended that they use my field the field of psychology to push another crappy diet. Anyway, anything that’s guilt, free cleanses, detoxes, fasts, anything that says you get a cheat day as a diet. So when you see any of those words, and I’m sure there are other things that I didn’t even think of, they’re all talking about a diet. So be aware, really think about if you’re looking at, you know, whatever you’re looking at, be aware of it, because chances are, it’s just another code for diet. Examine your social media. Now, obviously, social media is a huge part of most people’s lives. And it is dirt routing, in diet culture. So you really need to take a look at this. Obviously, so much of social media is focused on appearance. And that generally means then this if you’re exiting diet culture, it’s extremely important that your social media reflects that you really want to stop following anyone who promotes diet culture, either directly, or through the phrases that we talked about before. Anyone who promotes weight loss, obviously, anyone who promotes counting anything, whether it’s calories, carbs, sugar, grams, fat, grams, macronutrients, whatever, any of that stuff, don’t follow them. And definitely stay away from anyone who’s posting before and after pictures, these things are terrible. The message with before and after pictures is that the before is horrible. And the after is fantastic. The before is unacceptable. The after is acceptable, they before is bad, and the after is good. It’s really an awful message. And it sends it again, it’s it’s this message of you are less valuable as a larger person, and you are more valuable as a smaller person, which is just horrible. So don’t follow anybody who posts those trainers. dieticians don’t follow those people. Obviously, stop following anybody whose body shaming other people or even themselves that I mean that they’re caught up in diet, culture of their body shaming themselves to and stop following anybody plain and simply who makes you feel bad about yourself, who makes you feel not good enough? If you’re looking at someone’s page or profile and you start feeling less than don’t follow them. feeling bad about yourself is not motivating. I mean, we think that it is we think the tough love approach to ourselves is helpful. If I just berate myself enough, then I’ll do better. It doesn’t work. It just makes you feel like crap. I mean, how many times is looking at that super skinny Trainer with the six pack abs actually motivated you to do crunches ever worked for me. And it probably hasn’t worked for you, at least not long term. So don’t fall, don’t follow those people. Instead, follow people who focus on a healthy relationship with food I need thankfully at this point, there really is a lot of good things happening on social media. So there are lots of people to find. But again, focus, sorry, follow people who focus on a healthy relationship with food. People who I’m sorry, I just got lost in my notes. People who emphasize body neutrality and body acceptance, there’s a lot of body positivity out there and body neutrality. lizzo is a fantastic person who really promotes body acceptance. She’s amazing. Follow her for sure. There’s a lot of people out there who are anti diet therapists, trainers, dietitians, physicians, there, those folks are anti diet and anybody who follows and promotes an intuitive eating approach, which we’re going to talk about here in a minute. And folks who focus on Health at Every Size, which we’re also going to talk about here in a minute. And you can follow those hashtags as well. And finally, follow people who may You feel good about yourself, people who lift you up, follow the people who make you feel positive they are out there. Follow me, I’m happy to have you. I’m, Well, I’ll tell you at the end at the end, I tell you how to find me. Other things to do to exit diet culture, consider working with a non diet dietitian or dietary dietary coach, if you’re really feeling lost about how to eat, which is totally understandable. This would be a fantastic resource for you. As we discussed before, there are numerous diets out there. And it’s really confusing, that confusion doesn’t disappear at all, when you stop dieting back to can give being worse. If you’re used to having someone else tell you what to do, and how to eat, you can feel really lost trying to figure it out on your own. So consider finding help with that. I’m obviously not a dietitian. And I don’t mean this as dietary advice, but focus on eating foods that you enjoy and your body enjoys. Foods that make you feel good physically and emotionally. This is part of the intuitive eating approach, which we’ll talk about here in a bit. Learn how to listen to and trust your body. We talked about this before this takes time and practice. You’re not gonna be able to do this overnight. And that’s okay, that’s totally okay. As we discussed previously, diets insist that they know what’s best for us. They know our bodies better than we do. And they tell us that our bodies can’t be trusted, which we discussed before. But they can be I guarantee you, like we said in Module One, our bodies do best when we just stay out of the way. And when we learn to listen to when are we hungry? When are we full? What are we actually craving, what do we want, we we feed our bodies in ways that they absolutely need. And that is absolutely possible. So it’s really time to start listening to what your body likes, what it wants, what it needs, when it’s hungry when it’s full. You really yeah, you really just need to get out of the way to some degree, your body is very wise and you can trust it. Again, part of the intuitive eating approach is tuning into your body. So really consider picking up the intuitive eating book. And we are going to talk about intuitive eating here in a minute. I also have a workbook called Own your eating that also focuses on how to get in touch with your body as well. And there’s information at the back of the workbook for that. Similarly, move in ways that your body enjoys if you were somebody who was rigid in your exercise routine and felt the need to hit the gym so many times a week for so many hours. Or if you ran every day rain or shine or spent your life across fit, that’s fine if you actually enjoyed it. But if you didn’t, it’s time to do something different. First, don’t even define it as exercise that feels too rigid for many people just call it movement, and find movement that you really enjoy trying new and different things things you’ve never tried before. Just be sure of two things. Number one, that it’s something that you enjoy, because you’re not going to stick with it if you don’t, and it’s going to be punishment if you stick with it and you don’t enjoy it. And number two, that you’re not doing it for weight loss or to burn off calories or to make up for what you ate today. Make sure you’re doing it because you make it makes you feel good both physically and mentally. Throw out your scale. Now I know this one is very difficult for people because the fear is that if I don’t weigh myself, the next thing I know I’m going to gain 100 pounds. And I won’t have even noticed. Many of my clients have told me that they’ve had the experience of seemingly one day being significantly larger, and they just didn’t even realize it was happening. But you know what you don’t have to weigh yourself in order to pay attention to your size. And not dieting doesn’t mean that you aren’t paying attention. There are numerous ways to pay attention to your body without stepping on a scale your clothes, for instance, you can pay attention to that if you choose to. But you really aren’t going to wake up one day a totally different size simply because you stopped weighing yourself. So more importantly, let’s talk about the messages that we give ourselves. Because of that scale. We use the scale as a moral instrument here we go back to that moral issue. Again, if the scale goes down, I’m good. If it goes up, I’m back. Think about what happens if you step on the scale and it’s gone up. What do you do? Chances are, you restrict your eating that day or you run a little further that day. In essence, you punish yourself. This is harmful in every way. Think about it this way. Imagine putting your daughter or your sister or your best friend on a scale and telling them that you’re not going to feed them as much because they didn’t lose any weight. I mean, let that sink in for a second. Can you imagine how that would feel? or telling them that you’re going to make them exercise even harder because they did lose weight? And let’s be honest, you would essentially be telling them that you’re that you’re just not going to love them today because of their weight. I mean, how does it feel to think about that it feels terrible, right? But this Is what you’re doing to yourself, you’re giving yourself a horrible message that you deserve to be punished. And that you don’t deserve love and respect because of your weight. You would never do that to someone else. Never. Never. No, I don’t again, I don’t expect you to just toss your scale out tomorrow. I mean, if you can great do it or smash it or whatever you want to do with it, run it over with your car. But if you’re not ready for that, at least back down on how, how often you weigh yourself, if you’re weighing yourself every day, back down to once a week, if you can start with every other day, if you have to. If you’re weighing yourself once a week, back that down to once a month, if you can, again, if you have to go to every other week, that’s fine, too. But work towards weighing yourself much less and eventually work towards tossing that scale. And while we’re getting rid of things, go ahead and throw out those old clothes that you keep in your closet that you’re hoping to get into some day. We all have those, right. But they’re just constant reminders that who you are today isn’t good enough, there’s a better version of you ahead and that version of smaller and it gets to wear nicer clothes, while the current you doesn’t. That’s really unfair and sad, isn’t it, it’s really important that you dress your body as it is now and dress in ways that are comfortable and enjoyable to you, regardless of your size. Don’t wait to do that. There are so many things that people put off until they lose weight and buying nice clothes is one of them. Don’t do that you deserve them now. Now I know that it’s hard to find clothes and larger sizes, which is ridiculous. And that’s not your fault. That’s the fault of the clothes, the clothing industry. It’s like all women’s clothes are made for 12 year old boys. I don’t get it. But it I mean, it doesn’t seem to be changing. It seems like it’s always been that way. But please buy yourself clothes that you like and that fit and get rid of whatever doesn’t. And finally, ask your friends and family especially those who are dieting, or who are always talking about their weight to stop doing this in front of you, you have the right to do this, let them know that this is not a conversation that you’re going to have or witness anymore. I know this is really hard for people to do. My clients have a tough time with this. But it is absolutely worth doing. You don’t have to give them details as to why you can just say that it’s something that’s really important to you or it’s something that you’re working on or it’s really hard to hear them talk so negatively about themselves, however you want to put it but have that conversation you have the right to not have to discuss this with people. Okay, more more ways to exit diet culture. We talked about black and white thinking, right? The all or nothing black and white thinking, Okay, so it’s time to really take a look at that. And, and challenge it. Again, many people are either on a diet or off a diet, they’re at the gym every day or not at all, there’s no in between. So it’s really time to start. Notice that thinking and move to more of a gray area. When you give up dieting, you’re not either on or off. Right, you’re you’re not anything, you have the freedom to decide how you’d like to approach food, whatever that looks like for you. And again, that can be scary and confusing if you don’t have help. But in general, a good place to start is noticing how you think about food and get out of the habit of labeling foods as good or bad. healthier, unhealthy. breakfast foods or lunch foods, free foods or cheap foods. We have so many rigid labels. It’s ridiculous. And start noticing all of that rigidity that you have around types of foods, portions of foods, when you can eat with whom you can eat, etc. start noticing all that kind of stuff. And then think about how you’d rather approach it. Right. Do I care about whether I have eggs for breakfast, lunch or dinner? Can I have those for dinner? Can I have pancakes for dinner? You know, can I have a salad for breakfast, if I feel like it, I start getting really flexible with that stuff. Remind yourself that nothing is all good or all bad, especially food. And in terms of movement. Think about what you’d like to do, and how often you’d like to do it. If you oscillate between moving every single day, and then not moving at all. Maybe shoot for three times a week. If that feels right. Find those gray areas. And when it comes to food, start slowly. If you’re somebody who’s completely cut out carbs, for example, start reintroducing them, it’s okay to start with safer air quotes, carbs. If you’re somebody who would eat a whole loaf of bread, if it’s in your house, then hey, start with a dinner roll. Right? So with intuitive eating, we really work toward the idea that you can truly have any food that you want. Again, food freedom, that doesn’t mean that you get to eat anything and everything whenever you want it. That is a common misconception of of intuitive eating. No, it means that we work on tuning into your body and noticing what you truly want and what feels good in your body after you eat it. And here’s why all this works. Here’s why getting out of this black and white all or nothing thinking works. When you tell yourself you can’t have something, it’s often the one thing that you want, right? So if you say to yourself, I’m never allowed to have ice cream anymore, what do you want more than anything? Ice cream, cutting out certain foods often lead you to want them more. And more importantly, when you tell yourself, you can’t have certain foods, and then you do end up having them because you will you overeat on them. Because you’re telling yourself that this is the last time you’re ever going to have them. I let myself have ice cream, Justice one, so I might as well eat as much as I can. Because I’m never going to let myself have it again. How familiar does that sound? Right? I’m not allowed to have ice cream, oh, no, someone brought in a half gallon, let’s finish the whole thing. So that will never bring it in the house. Again, this is this black and white thinking, right. And again, it’s very often at the root of binge eating, we overeat on foods that we swear we’re never going to have again. So you need to move away from I can’t have this. That’s a setup for overeating. In fact, the more you eat one of your forbidden foods, the less you actually want it that really is a thing, I guarantee you that if you put one of your off limit foods in your house long enough, you wouldn’t care about it after a while you’d only have it when you really want it. This is a big aha moment for a lot of people. So take time with it. And the process isn’t easy. And it’s not something that you want to do all at once. Don’t bring all of your forbidden foods into your house at the same time. Okay, focus on one at a time, get used to having it there. Get used to knowing that you can have it whenever you want it and I guarantee you, you will start to only eat it when you actually want it. Because right now, you would be eating it just because it’s there. And because you have to get it out of the house, right. So getting out of the black and white, good and bad, all or nothing thinking is so incredibly important. You can’t truly quit diet culture if you’re still stuck in that. Okay, work on your relationship with food. And you may need to meet with a therapist or a coach to help with that. I strongly recommend someone who uses an intuitive eating approach, which we’ve been talking about. And we’ll get into details here in a minute. Listen, we all use food for comfort and for emotional reasons. And again, there’s nothing wrong with that. But if you’re someone who is upset and distressed by that, then it’s really worth exploring why you turn to food the way that you do. And learning other ways of coping with life without using food is always a great thing. Now, you may still choose to eat for comfort, and that’s fine. It’s a choice that you’re making as opposed to a reaction. The more you work on this, the more again, it’ll be a choice not not just a reaction, I have my my own your eating workbook and help you through that process too, if it’s something that you’re interested in, but again, it may be helpful to work with somebody who specializes in this area. And again, I strongly recommend picking up the intuitive eating book. And there’s a workbook that goes along with it too, that can really get you on your way. Work on your relationship with your body. If you don’t do that, you’re going to find yourself back in diet culture, again, wanting to lose weight. And quite frankly, if you hate your body, you’re not going to want to treat it well. I know there’s a lot out there about body love and body acceptance. But I think just starting with body neutrality is good. It would be great if we all loved our bodies, right. But that’s a big ask for a lot of people. So again, this may be something that you work with a professional on because it can be hard to do on your own. But don’t skip this step. It’s a necessity. And part of the work regarding your body is actually to stop focusing on it so much. That’s the one thing about the body positivity movement that I have a hard time with. It’s still so focused on the body, obviously, I think we need to start focusing on who we are as people, our looks aren’t important. And our size is completely irrelevant to who we are as people. I say this with all sincerity, your weight is the least interesting thing about you. So this means noticing the things that you like about your character, your personality, your skill, set your intellect, put your time and energy into those things and add things to your life that you’ve been ignoring. Again, this takes the focus off of your appearance and your weight, take that class you’ve been avoiding. Contact those friends that you haven’t talked to in a while. Make a list of all the things that you’ve been putting off especially want especially the ones that sound like all do that when I lose weight. Go ahead and start doing those things. Get out there and start living your life. Like we talked about earlier, think about the grief that you may be carrying about not getting to the size that you may have always wanted. It is okay to be sad about that. It’s completely understandable. But again, I think focusing on who you are can really help with that. And really look around you there are people living life in all shapes and sizes. You really don’t have To be thin to be happy. I say to my clients all the time, there are miserable thin people out there being thin absolutely does not guarantee happiness. And finally look forward to taking up more space in the world. During my very first semester of grad school, I went to a presentation on eating disorders. And I will never forget this, the presenter said, men go to the gym to take up more space, women go to the gym to take up less. That hit me like a ton of bricks. And I obviously I’ve never forgotten it, it was 25 years ago. It’s like the main goal in life for women is to exist in the smallest body possible. I mean, wow, wow, that’s so wrong. How, like, how did that get to be our goal? I mean, like we discussed diet culture is based on misogyny and it is time for women to take up more space to use our voices to focus on our rights. Sorry, I got a little preachy there. I get really revved up about that. Okay, so I’ve talked about intuitive eating a lot. And we’re going to talk about or talk more about the details of the model, not huge details. Obviously, it’s far more complicated than this one slide. But at least this will give you an idea of what it’s about. Again, I highly recommend it. And if you’re going to work with a therapist or coach, I strongly recommend that you find someone who uses this model. Otherwise, you may be working with someone who’s still steeped in diet culture, and that’s not going to be helpful to you. So intuitive eating is a model that was created by two dieticians by the names of Evelyn Tripoli and Elise rush. They wrote their first book, I believe, in around 1995. And the fourth edition just came out in July of this year. Evelyn and Elise had been trained in the typical dietary school of thought counting calories, keeping food logs, calories in calories out that kind of thing. But realize that it just didn’t work. You know, it worked in the short term, but it didn’t last, their clients would come back to them a few months later feeling defeated and having regained the weight that they had previously lost. So they came up with a model that essentially flies in the face of most of what they had learned. The model hasn’t changed a whole lot over the years. Obviously, they’ve refined it, but it’s not changed much. And there’s been actually a decent amount of research on it, which has shown really positive results in terms of decreasing binge eating and helping with overall body satisfaction. The model has 10 principles and is meant to help you tune into your body, exit diet, culture and make peace with food. The 10 principles are reject the diet mentality. Honor your hunger, make peace with food, challenge the food, police, discover the satisfaction factor, feel your fullness, cope with your emotions, respect your body, movement, feel the difference and honor your health with gentle nutrition. So the book if you get the book, and certainly the workbook it works, it helps you work through all of those 10 principles. It gives you all kinds of details, it gives you exercises in the workbook to do. So you will have a full understanding of what all of those things mean if you pick up the book, but it’s that’s beyond the scope of this little ecourse. So again, highly recommend the book and the workbook. And another thing that I think is incredibly important is the Health at Every Size, movement, or Hayes. Health at Every Size is really a social justice movement that’s focused on supporting inclusivity it recognizes that our health is complex and is influenced by social, economic and environmental factors, not just how much we eat and you know how much we exercise. It supports people of all sizes to adopt healthy behaviors. You know, I mean, as the name says Health at Every Size, you can be healthy at Every Size. As a quote from their website says Health at Every Size principles help us advance social justice, create an inclusive and respectful community and support people all sizes in finding compassionate ways to take care of themselves. And there’s the the website there. So the specific Hays principles are respect, celebrating body diversity and honoring differences in everything, size, age, race, ethnicity, gender, disability, sexual orientation, religion, class and other human attributes. So again, it’s really a social justice model, which I think is wonderful, critical awareness, which means challenging scientific and cultural assumptions, like the assumptions that our medical community makes about weight and health. It values body knowledge and lived experiences, meaning a person’s experience in their own body counts just as much as some research article does. It promotes compassionate self care, like finding the joy in moving your body and being physically active, eating in a flexible and attuned manner that values pleasure and honors internal cues of hunger, satiety and appetite. tight and intuitive eating talks about that in detail as well. And doing all of that, while respecting the social conditions that frame eating options, Hayes is very aware of food scarcity and poverty issues and other social and class issues that impact health. So they’re not promoting eating in a certain way, because not everyone is able to do that. But even if you can’t eat in those ways, you know, it really focuses on how we can all still work toward health, given what we’ve got to work with. So in conclusion, it is difficult to leave diet culture, but it’s not at all impossible. There is a lot of support out there. There are Facebook groups for intuitive eaters, and there are lots of anti diet folks on Instagram and Facebook. There are coaches, therapists, dietitians, and physicians and trainers out there who practice all of this. So find those folks, they are out there, you absolutely can say goodbye to diets and find food freedom. And in terms of working with me, at the back of your workbook, you’ll see what I have going on right now, as well. But here’s a list of where you can find me, definitely check out my website, which is www your weight is not your work.com for more information on what I’ve got going on at the present time. Right now currently, I have a free email challenge called the intentional eating challenge, which teaches you how to focus on your hunger and fullness cues, as well as the thoughts and feelings that lead you to food, you can find that on my website. I’ve been trying to get an online women’s women’s book group up and running, to read books on certainly diet, culture, and eating issues, but also just women’s issues, self esteem, things like that. So far, I haven’t had enough people signing up for that yet, but hopefully, who knows, maybe when you check the website, there will be a date that we’re starting. So I’m kind of forming a waiting list right now. So feel free to check that out. And finally, I have a group a group program called food freedom, which I may actually change the name to food and body freedom. I haven’t decided that yet. But anyway, it’s on my website. Food freedom is a five month intimate group program that guides you on how to change your relationships with food, your body and yourself. We use weekly video lessons and group zoom calls as well as daily check ins if you need to. to work on all those things. You’ll learn more about intuitive eating and how to put that into practice how to curb your emotional eating and develop effective coping skills, and how to feel much more respect and compassion for your body and yourself. So again, that’s on my website. Check that out, I would love to have you be part of the group. I also have a Facebook group called food and body freedom with Dr. Kim Daniels. And I would love for you to join that too. We talk about ditching diets, how to deal with emotional eating issues and how to accept your body pretty much everything involving food and body issues. You can also follow my Facebook page, your weight is not your worth. My Instagram can handle is listed here, as is how you can find me on print on Pinterest. Although I admit I haven’t really been keeping up with posting on Pinterest lately. So there might not be a whole heck of a lot on there. Anyway, thank you so much for enrolling in this course. I hope you found it helpful. I hope that you can tell that this is something I’m so incredibly passionate about. And I would be more than happy to help you through this process at whatever stage you’re at whether you’re just now thinking about stopping diets are you’ve been thinking about that for a long time. But you’re ready to do it. If you really feel like you’re an emotional eater, and you’re not sure what to do about that I’m more than happy to help you in any way I can with that as well. So definitely reach out to me. So again, thanks again for enrolling in the course. I hope you I hope you’ve gotten something out of it. And I hope to see you in one of my groups or on Instagram or wherever you’re hanging out. So good luck in your pursuit of quitting diet, culture and be well