When Conventional Medicine Was No Help, This Mother Jumped Into Action

When Conventional Medicine Was No Help, This Mother Jumped Into Action Featuring Amy White

Is your body working with you or against you? It's not hard to tell. How do you feel? We need to listen to what our bodies are trying to tell us. When we don't listen, sometimes the only option is to have a major malfunction of some type. We also should be comfortable in our own skin. Its never too late to make needed changes in your diet, sleeping, exercise

About Amy

Amy White is a board-certified holistic nutritionist and functional nutrition and lifestyle practitioner. She has been working as a nutritionist, health & weight loss coach for over 12 years. Throughout this time Amy has come to understand that most health and body weight frustration is often a simple body communication problem. Once proper communication with the body is restored excellent health and a happy body weight become the natural result of living and enjoying everyday life.

My work is more than food. It's really about lifestyle choices and learning how to eat for the health and body you want. I believe it's important to really understand inputs beyond food that impact overall wellness. Things like, sleep, fasting, protein, movement/exercise, self-talk and for a lot of my client base (over 50) embracing age as number and taking responsibility for the quality of your life.

www.thesimplicityofwellness.com

www.feedingfatty.com

Full Transcript Below

When Conventional Medicine Was No Help, This Mother Jumped Into Action Featuring Amy White

Fri, 7/23 3:08PM • 31:44

SUMMARY KEYWORDS

body, eat, people, thought, food, health, happening, sugars, feel, gut, doctor, inflamed, functional medicine, processed, headache, point, bad, guess, learned, late 30s

SPEAKERS

Amy, Terry, Roy Barker

 

Roy Barker  00:00

Hello, and welcome to another episode of Feeding Fatty.

 

Terry  00:06

I'm your host, Roy and Terry.

 

Roy Barker  00:07

So we are the podcast chronicling our journey through wellness. It can include you know, what, what we intake as far as food, our exercise our movement, you know, I've, there's a lot of difference between moving and exercising. And so movement is a good point to talk about with that, but also our mindset, we a lot of times we know what we need to do, it's just doing it and it's being sustainable. So those are the things that we'd like to talk about. And we also have, you know, professionals in the field on. And so we're lucky we have Amy White with us today, Terry, I'll let you introduce Amy.

 

Terry  00:35

Yeah, Amy White is a Board Certified Holistic Nutritionist and Functional Nutrition and lifestyle practitioner. She's been working as a nutritionist, health, health and weight loss coach for over 12 years. Throughout this time, she's come to understand that most health and body weight frustration is often a simple body communication problem. Once proper communication with the body is restored. excellent health and happy body weight becomes the natural result of living and enjoying everyday life. Amy, welcome to the show, I want to talk about this communication with your body. Yeah, and how did you find yourself in this realm of nutrition and coaching and all of that?

 

Amy  01:13

Well, I'm so I'm currently in my mid 50s. And I entered this area in my late 30s, really early 40s. And it was, you know, just like most people's stories, it was a family health issue, not mine, but my daughter's. And so I got into nutrition actually, because of gut health. So she had some gut gut issues. And we were we were unfortunately found ourselves in a position where the conventional medical community didn't seem to be able to help. And so then it was just kind of like, I'm one of those people that you know, once I tug on a thread, if I can't find the answer, I just have to keep digging. And she was she was getting ready to go to college, and she had digestive issues her entire life. And at this point, right, she's now like 16. And I'm thinking we should probably fix this. I'm such a good mom, let's wait 16 years to dig into this. So we did and we actually went and had a gastro enthrall just do a whole scope and see what was going on in there. And she basically said, Oh, she's fine. And I just kind of like he is because she's really not, you know, we go out to dinner at a restaurant and she ends up leaving the table and going outside and sitting on the curb. Because she feels so bad. And she's got this pressure and whatever. Wow. So the doc was like, Yeah, no, no, she's fine. She doesn't even have reflux or esophagus is beautiful. And we've been told she had reflux, and she was one month old. So that was actually nice to know. And but as the doctor was leaving the recovery room, she turned around and she said, Oh, I mean, her small intestine is red and inflamed. But that's really nothing to worry about. And then she left. And I thought, that seems like something to worry about. But I had new zero at this point. And I was completely we were living in Chicago at the time. And I was complaining some our girlfriends, I'm like, I don't know, and I'm sure we've all been there. But this was the first time in my life was in this position where I sought the expert looked for the answer and didn't get an answer. And then I had no idea who to ask where to turn. It was just it was very scary and frustrating. And so many people stop at that after they hear their so called expert. I mean, not that they're, you know, medical experts and all that they just stop. Yeah, but you were a woman on a mission. I'm sorry. Well, I literally thought I was stopped. I was just like, Oh, I guess I don't know. But I was very uncomfortable with that. It just felt bad. And so I was complaining. And one of my girlfriends said, Oh, you need to go see this nutritionist. And I literally was like, I don't even know what that is. But I'm in. And so that's where I got introduced to this idea of nutritionists. And I was like, hold on. And so she made one tiny dietary change. She I mean, we saw her once she said do this, which was all she told my daughter to do was stop eating gluten. I mean, you know, and back then it was like, Oh, the gluten thing. And so we did so we left the office and we went to Whole Foods and bought everything that said gluten free, which again, I don't recommend, but at the time, that's all we knew. And but you know what, even just doing that two weeks, my daughter, everything changed. It was a little freaky. And I thought Hold on a second. This is like magical. And so I started reading everything I could find about food and the body and I find We looked at my husband, my daughter ended up leaving for college and I looked at my husband and I said, I am out of things to read, I've run out. So I said, I'm going to take, I guess I'm going to start a program because they will have a reading list. So I inevitably ended up joining or getting into a new master's program for nutrition. And I had looked at, we were in again in Chicago, so I looked at the local universities and what they offered, and I was reading the syllabus, and I thought, you know, this is kind of exactly what I don't believe anymore. So it was more conventional. And I thought I don't, there's got to be something else. Because this is this. This is what I've learned from that nutritionist and what I've learned in my reading, and then I stumbled on holistic nutrition. And that's when I was like, Oh, this is it. This is what I've been looking for. And so that is the program, I got my master's in and then became board certified in that. And then went on to get certified as a functional nutritionist. So using functional medicine frameworks and things like that with patients and clients. Yeah. So it's Yeah, so that's, anyway, that's what happened or how it got started. Yeah, it's interesting. Anytime somebody says red inflamed, and that's in the conversation, I mean, it's just kind of mind boggling. At the very least, if it wasn't a big deal, you would think that that would have been part of the larger conversation, like we see this, it's okay. But, you know, anyway, it's, we I guess that's the other good lesson from that is, you know, we have to actually invest in ourselves. And even if we hear something from, you know, somebody that's educated, we're all human, we all make mistakes. So, investing that time in our own health is, as youth proven very well worth it. And they may not know, I mean, you know, they may not know if it's a traditional type ration, they may not know, to, to tell you to go somewhere else to get more information. I mean, why is it red? Why is it plain. And I, I've since learned, you know, that she was really on the road to sort of celiac. So what was happening was those micro villi in her small intestine, were just getting rubbed down and beaten down. And if we hadn't intervened, it's very likely that she could be much sicker now or that she wouldn't be. And so we were lucky to be able to get in there and kind of hope that when we did, and but you just intuitively, I think you kind of know if something feels right or wrong, like if someone says something, and just intuitively you can kind of go, Yeah, I don't think I don't. Yeah, that doesn't feel right. So saying retina inflamed, like you said, isn't an issue didn't feel right. You know, it's just like, that

 

Terry  05:51

sounds weird. And

 

Roy Barker  05:51

that's not that doesn't usually come after the Oh, by the way. Yeah, it was a very surreal experience. Well, we're glad she is back. To be unhealthy. And you know, what, that's one thing. That's, that's why we love this show is because, you know, we, I think we started it just because of the accountability and actually to just let other people know that you're not alone. And when you're, you know, whatever you're going through, somebody else is going through it, maybe there's some helping community. But it's been amazing the stuff that we have learned. You know, and I think this is another big area that we've kind of learned, we've learned enough about just to know what it matters is that gut health that so many things, start in our guts, you know, our brain health, a lot of the, you know, I guess, the release of chemicals, and endorphins and things like that, but it's a very important part of our wellness, but traditionally, you just don't hear much about it.

 

Terry  06:42

Well, your your our immune system is housed down there in our gut. So really overall health, it is going to have to start in the gut. And so many people don't consider gut health because they don't have gas and bloating, or constipation or diarrhea. They maybe they have anxiety or depression, excessive levels of stress, migraine headaches, but they don't associate that with their food. And so it's really interesting to help people understand there's it's it's quite a wide range of things that you can feel if your gut is out of balance.

 

Amy  07:08

And you could kind of if you don't mind, you can kind of educate us a little bit because, you know, we have got a couple of functional providers that we have talked to before. And so I guess what kind of tell us the the difference in the holistic and the functional and traditional because I feel like the functional makes an effort to get to the root of it. Not like oh man, I've got a bad headache. Okay, here's an aspirin. But more of the question of what is the underlying issue causing this headache For sure, so root cause protocols is what they call in functional medicine. So you're kind of looking at the symptom. So the thing that somebody is complaining about, and then you're like, Okay, well, you can take an acid, and that will stop the immediate pain. But why are you having the pain? So that's what functional medicine is doing. It's, it's a very curious place to be, you know, you're just very fascinated and curious with what's happening. And ideally, you want the patient or client to become as fascinated by their own body, you know, so they start to ask those questions. So what's causing that? So that would be the functional aspect, right? We want to get to the root cause and stop, stop the symptom from happening. The holistic part as with functional medicine, and this is only my interpretation, but its whole body health. And so with holistic, everything is so synergistic. So again, it's not just food, it's food, it's sleep. It's body movement, it's detoxification, so much everything that's going on in the body, and it's all synergistic. And so that's kind of the holistic approach is how do we make everything kind of work together? And so that, to me, that traditional conventional approach has sort of, in my mind shifted to more of that. band aids, right? So we take this pill, and then we take this pill, counteract the effects of that pill, and it's just sort of masking the root problem. So yeah, so that's kind of were kind of how I think about it. We had a guy on, we haven't aired the episode yet, but we had Dr. Robert Yoho, on that, talk to us the other day about the the amount of revenue that doctors make off of prescriptions, and it's unbelievable, really, I guess, I never, I knew that they probably had some incentives, but I didn't realize that, you know, some of them could be as much as it was. So it was almost a disincentive. I'd rather keep giving you the aspirin for a headache, because I'm making a little money off that. If I were to actually cure you, then, you know, where's my income stream. And I know, not all, all traditional doctors are that way. But definitely, it's a conflict. It's scary. If you let your head go there, because you can spiral and just be like, Wait a second, you know, and it's so it is a little scary. I remember, way back when I had first started in my holistic nutrition program, and I was talking to a friend of mine, and one of her kids, her little kids was having some gut issues and some problems. And so we were chatting about this, that, you know, I don't know what they were eating. And I something they were just eating traditional American foods, so cereal, and, you know, granola bars and whatever. And I said, I, you know, I, I think you might want to adjust what they're having, or somehow we got onto food. And she said, Listen, there's no way that there's food in the grocery store that is going to be harmful and dangerous to us, because there's no way the government would allow that to happen. And I just remember just sort of, like, almost just I was speechless, because I thought, Oh, my gosh, people actually believe that. And I but they don't really care about our health. That's not what's going on, you know, in the store, when with most foods there is our health isn't the focus, it's money. There. It's a business and, and so I thought that was so eye opening. This is a this is a woman who's incredibly edgy, she's well educated, she's a lawyer, she you know, and I thought, wow, I just so that was sort of eye opening, and it kind of helped me understand. Maybe we're most people's perspective is

 

Roy Barker  10:17

Right, right.

 

Amy  10:18

That's so true. Oh my gosh, so many people do think about that, and many things, but especially with the food aspect of why our government would allow people to poison us. Yeah. Yeah, and even like with the things that do come up with, you know, meat or whatever, it's just that there's not enough people also to to monitor every action of every manufacturer. And so sometimes, even if it perceived to be okay, you know, things can go wrong in the process to make it really not bad. And fortunately, until people start coming in to a doctor and report it, we just don't know about that. Right? So I'm a big advocate for people really taking the time to notice how they feel, right? If something's going to make someone else feel great, whereas it's going to make someone else feel terrible. So you just have to really start to we say you need to sort of, you know, put your detectives cap on and just really like, does this make me feel better? Does this make me feel worse? Yeah. You know, it may be totally different for my husband and my kids, but each one of you are going to have a different reaction. But you have to take the time to if you care, and maybe you aren't feeling as good as you think you can feel then you need to take that time to just say, Hmm, yeah, this works for me, and this doesn't, and it's maybe journal it. Yeah. And I definitely have had clients who have said no It never occurred to me to think about how the food I eat made me feel. And then once they did, they were shocked to realize, Oh, I have choices here, I actually don't have to eat these things if they make me feel terrible. And that's when sort of things start to change.

 

Roy Barker  11:35

I guess that's part of the communication that we were taught. I think Terry was asking about that, in your intro, you know, the communication, the simple body communication is a problem.

 

Terry  11:46

Yeah, what is that,

 

Amy  11:47

so, so remember, food, is just information. And it's how we communicate with the body. So when we, we tell them, we want something from our body, we want to, you know, have excellent health, great energy, we want to sleep well, we want to fit into our, you know, ideal size of clothing, you know, whatever it is, we need to use food to tell the body specifically what it is that we really need from it. And so I think of the body as this, you know, kind of obedient three year old, that takes everything very literally. So you have to be very careful about what you're saying, because it's going to do what you tell it to do. And so when I was back in my late 30s, and I was putting on weight, and I was uncomfortable, and I was achy. And I was always in a bad mood. And just it was that it was it was horrible. I thought I was telling my body, I really want to sleep while I want great energy, I really want to, you know, drop some weight and feel good again, but really, by what I was eating, I was telling my body, we're going to sit very quietly, we're not going to have any energy, so we're going to definitely want to not move. And then we're going to want to pack on a lot of extra fat. And hold on to that, you know, so that was what I was telling my body based again, based on the what I was eating, which was a lot of processed manufactured carbohydrates. And because I was trying to not eat too much me and I was trying to avoid fats and you know, so I was, you know, eating things that said fat free and low calorie and, but they weren't, they weren't telling my body the right message. Because they, because they were so processed and manufactured and everything came in a little, you know, single serve baggie, or this that or in this little, you know, you know, throw it in the microwave dinner, you know, perfect size. It wasn't it really matters what you choose to eat. And so, this is getting a little confusing, but there's another term that I learned along the way, and it was called metabolic debt. And I love this. So again, I was approaching 40, I had pretty much spent the 20 years prior eating, doing whatever I wanted. And for the most part, my body compensated, and I was okay. But then all of a sudden, in my mid 30s, my body sort of stopped holding it together for me, which is I basically my metabolic debt from all of the previous years had kind of caught up with me and my body was like, I can't, I can't mask this anymore. I can't do it. This is really what's going on. And so I was metabolically very out of balance. My blood sugar's were really high, it was complete sugar addict. I'm sure my insulin was high. I didn't know at that time that you could even test insulin. I didn't know what it was. But based on what was going on with my body, those were the signs that's where I was headed, wasn't sleeping, well, it no energy. Man, I was such a cranky monster too, is I wasn't fun to be around. And so anyway, at once we went through this whole thing with my daughter and I learned about food as magic. I also learned Oh, hold on a second, I need to eat in a different way to tell my body a different story. And so once I started shifting what I was eating, and I got off the process carbohydrates and a cut way down on the on the sugars, and I use, you know, carbohydrate as an umbrella term for sugars. So less grains, less, you know, all of that stuff. And then my body started responding completely differently. And that's when all of a sudden might come body composition started to change again, and I started getting you know, heading. So now at 54 I am in way better shape than I was at 37 not just shape, but my health is better, my energy is better, I sleep better. All of those metrics are so, so much better. If this is who I had been when I was 37 I would have been so happy. So you're myself and everything you're saying I mean because in your 30 you know you're maybe you're raising your kids doing what you can for your family, you just kind of whatever you can get to eat quick and easy for you and your kids. So everybody's eating all the processed everything going through the drive thru is all of that and then You have all these aches and pains and headaches and oh my gosh, and I put on tons of weight to Yeah. And it's amazing. If you eat the eat the right foods for your body. What can happen is just a whole transformation. And I saw this funny Instagram or tweet yesterday or today and it said, Listen, if you hold off on dinner long enough, everyone will eat cereal. So follow me for more healthy food tips. And I cracked up because I was like, right, that's what you do. Because everyone's so busy. And I thought, ah, and then eat cereal, and it's horrible. But it was so funny, because I'm like, that's so true. So I tend to. So when I was 37, I felt terrible. And it felt like it that was it for me, like the best years were behind me. Because everybody had always said, Oh, you're on a sporty Oh, it just gets worse when she hits 40. And I thought, again, not something I liked. I didn't like it when people said that to me. And so I got a little bit, you know, competitive. I was like, that's not gonna happen, you know that. That's not okay. But yet, then I saw it happening. And I was like, no. And, and so since in the years that I've been doing this, especially with the doctor referred patients that I see, I have had women in their late 30s say to me, I know my best years are behind me, I just don't want it to get worse. I mean, it's okay, but how can I sort of, not gain more weight not have less energy, and I just, if I have to stay here, I'm here, I just don't want it to get worse. And I thought, Oh, it just broke my heart. Because I thought no, if they're not behind you, you have so much ahead of you, but they just kind of had in their own mind given up because they didn't realize that they can completely change how they look how they feel. So that's sort of my mission at this point is to is to impact these women who have spent their life nurturing everyone else. But now they're at this point where their kids are grown up, they're moving out, they have more free time. And you know, they've, they've probably got some money that they can spend on themselves. It's just a point in life, that's actually should be really fun. Because, you know, we're kind of having this second childhood, but we're, you know, we have more wisdom, we have more money, we have more time. And we don't care so much about what everyone else thinks. So it's time to really kind of take charge and kind of embrace that, and be the best version of you. So I just, I don't want to hear another woman or man for that matter. Say, yeah, I just I know, my best years are behind me. And I, you know, I just hope I, you know, I don't know, you know, I don't know what they expect. But,

 

Roy Barker  22:45

ya know, because this is the best time. You know, it's a, it's a great time in life. But you need to feel good to enjoy that. And to understand that and say, I have my days, you know, still trying to sort all this eating out. But definitely, you know, there are some things that, like you said, talking to you're listening to what your body's telling you. And it's the things I love the most probably but you know, like the chips at the Mexican restaurant and the Margarita. And I don't know what's changed about that. It's my body, but it's like, they put a lot of this heavy syrup in it to vibrate and sweeten it. And that stuff. It just almost makes me ill. I mean, like to the point that it's that next morning when I get up we've talked about this before is that now for maybe two or three hours, it is like my head from my eyes is just full of congestion. It takes me a long time just to get out from under that. And anyway, so you know, like that stuff. I just have to stay away from it. Now there's no

 

Amy  23:48

Well, it sounds like you've shifted your diet in such a way that you really decrease those extraneous sugars. And so you're much more sensitive to the sugar. Because what I've discovered it's not the tequila. It's actually this like you said, it's the syrup. Yeah, and your body's now having this huge hit from the sugar and it's going Wait a second. We don't do this anymore. And now you're actually wreck I said this to somebody recently, too. I said, How cool is that? that your body is letting you recognize how inflammatory those sugars are. Oh, look what it's doing. Yeah,

 

Terry  24:21

that's a great that's a great way to say it. Ah, I mean, it's sometimes I was watching a show a morning show couple days ago and this gal was on there she's she's a health health coach. I'm not sure exactly which specific area but but she was in the gym.

 

 

When Conventional Medicine Was No Help, This Mother Jumped Into Action Featuring Amy White

Tue, 8/31 6:12PM • 41:04

SUMMARY KEYWORDS

eat, protein, diabetic, food, salt, sugar, clients, insulin, vegetables, manage, long, grams, blood pressure medicines, keto, week, person, feel, squash, high blood pressure, day

SPEAKERS

Amy, Terry, Roy Barker

 

Roy Barker  00:03

Hello, welcome back to the Feeding Fatty show. I just wanted to wanted to make just a little announcement that we lost power in the initial interview with Amy White. And she has agreed to come back on we're gonna finish the talk. So that's where we're picking up if it seems like it's a kind of a weird segment into this, just wanted to let everybody know exactly why so

 

Terry  00:27

little choppy?

 

Roy Barker  00:28

Yeah, yeah. Amy, thanks for taking time to come back. That was awkward.  Oh, yeah. No my pleasure, I just like when the you know, just the power went out. And it was down for about three hours. That night naturally went out a second time. But anyway, we're all good now. So welcome back. Thanks for taking time out of your day. And so I thank you and Terry had a little conversation there going, and we wanted to be sure and capture talking about, I guess, we want to go with the type two diabetic and high blood pressure.

 

Amy  01:00

Yes. So that is a you see that combination, often that that high blood pressure tends to go along with high insulin, so pre diabetes, type two diabetes, so that whole sort of metabolic imbalance. And I was saying that I have, typically when I work with pre diabetics, so people will come to me because their doctor wants them to go on medication for their pre diabetes, and they're like, I don't want to go on medication. I would rather fix this. And the doctor usually says, Okay, well, let's come back in three months. And which works perfectly, because that's what I like, is 12 weeks. And so they'll come see me and they're like, Can we do this so that I don't have to go on medication. And I'm like, absolutely. So in a matter of 12 weeks, we will basically adjust their diet to manage those metabolic hormones that are high insulin, blood sugar. And and typically in 12 weeks, we see their their labs completely shift to healthy non diabetic labs. So they no longer are showing us pre diabetic so that the doctor is like well, we there's no conversation to have because you're not pre diabetic. Now I've had the opportunity to work with there's a doctor that refers patients to me. And so I have had the opportunity to work with a diagnosed type two diabetic. And, and he was on three blood pressure medicines. And he wanted to manage this. And so he started working with me and again, we did a 12 week window. And as it as a diagnosed type two diabetic, I mean, his labs for really bad, let's say, it's hard to quantify without my numbers in front of me, but not good. And but in 12 weeks, he shifted all of his lab markers to non diabetic lab markers, and better I mean, not even pre diabetic he was again, in all healthy optimal ranges. And, and he felt great, but I was saying one of the things was that he didn't lose a tremendous amount of weight, I think he lost 20 or 25 pounds, which I guess in 12 weeks actually is a lot of weight. But he hadn't probably he would probably have liked to lose another 20 pounds, maybe. But ultimately, he came off all of he was on three blood pressure medicines, and he came off all of that. And but one of the things that's so important, if you're listening to this, if you are on high blood pressure medicine, and you're shifting your diet, you have to have a cough at home, because it happens very quickly, you can start coming off those medications, like within a week. So you have to have a cuff at home. If you're starting to notice that you bent over and you stood up and got dizzy, check your blood pressure might be too low. So you need to make sure you can get through to your doctor and let them know what you're doing so they can adjust your medication. Because Yeah, you don't want to you don't want to be passing out because your blood pressure is now too low.

 

Roy Barker  03:59

Right? Right. So what were some of the fundamental shifts that y'all made? Yes.

 

Amy  04:04

Well, you know, for for this particular person, because I knew they were type two diabetic we went in and really attack the sugars in the diet. So where are the sugars coming from? What is it that's keeping his insulin high? Why is his blood sugar so high, so we did have to go in and get real serious about cutting out sugars, and really at that point, anything that converts quickly to sugar. So, you know, starchy vegetables are not bad foods, fruits, not bad foods, and these are all good foods. But if you are already suffering with high insulin and high blood sugar, these foods are not helping. They're just gonna keep your blood sugar high. Once you're healthy and your blood sugar is at a normal level, you can start to reintroduce these foods and see how well you tolerate certain things or you know how much of something you can have before Sort of impacting negatively. And often, depending on how long you've been sick, how long you've been tied to diabetic can reflect how much you're going to be able to reintroduce. So it's been a long time, you often are going to be very carb sensitive, and you may not be able to reintroduce as much as maybe you'd like to.

 

Roy Barker  05:22

And I know you, we kind of caught you off guard with this topic. So you may not have this right top of mind. But was this was this person a, I don't know how to describe it more like a junk food or candy bar, ice cream eater, or did they have a pretty good diet, it was just the the underlying things that we don't think about, like the fruits and the starchy vegetables that was causing the problem,

 

Amy  05:51

and a lot of alcohol. So a lot of fruits, this person has tons of fruit trees in their yard. And so they would, you know, do a lot of canning and making fun drinks and with the fruit and baking. And this person was it's also it was also a man, so he also was traveling, so he spent more time out away from home than he was at home. So that's kind of a high stress environment. So he was always traveling. So there was a lot of conferences where he was just eating what was available, going out with clients. So a lot, not necessarily junk food, but maybe more restaurant foods, unhealthy fats, things that you can't control when you're in that kind of an environment. But I think I think a lot of it was, um, there was a lot of alcohol, a lot of fruit. But yeah, there was there was treats and stuff in there. And I know, it was funny, because one of the shifts that this particular person made was over to a lot of cheese. So they sort of took out a lot of the goodies and and ate cheese instead, which can backfire. But at the beginning when you're trying to come off the sugar, it really worked for this particular person. Now in the long run, if you have weight to lose, or want to lose weight, the cheese definitely will, will slow you down or totally can backfire at some point. Same with nuts. So that's usually that's tier two, where we start looking at that kind of stuff. That's the first things first is to break the sugar cravings. So yeah, stop kind of needing the sugars.

 

Roy Barker  07:34

Well, that's one thing that we kind of figured we were way over doing is cheese. I mean, yeah, it was like there was nothing that

 

Terry  07:43

dairy in general

 

Roy Barker  07:44

is just like there was nothing that cheese wouldn't cure, or whatever. But also, for the high blood pressure side, I think a lot of cheeses tend to be high salt. Is that correct?

 

Amy  07:59

Well, um, yeah, I think there can be salt. But that's one of those interesting things where everybody kind of with high blood pressure, Biggie gets real worried about the sodium. And but you know what, we need salt. So there's been a lot of, I've been reading a lot about salt and how important it is in the body and how it's actually a misnomer to think that with high blood pressure, though, you need to eat less salt. Because there's this, you know, I'm not a salt expert, but it's I definitely push salt on my clients. One of the things if we're stopping the processed foods, then all of a sudden, you aren't eating as much sodium as you think you are. And when your insulin starts to come down, I like to sort of I describe it to my clients, I'm like, when our insulin is high, our kidneys are kind of like clench, they're just like, you know, kind of angry, and then as her insulin comes down, we tend to flush, all of a sudden our kidneys relax, and they start functioning the way they're supposed to function. And we refresh all this fluid. So one of the things you notice when your insulin starts coming down is you have to pee a lot. That's a good sign. But we're flushing all these minerals. And so I'm sure you've heard of the low carb or the keto flu. And this is usually a now they're starting to recognize this as attributed to this mineral imbalance or this electrolyte imbalance. So we're releasing all this sodium and only you only have to have one of the electrolytes out of balance at one of the electrolytes to be low, and that throws them all out of balance. So the one that we tend to pee out is sodium. So you actually need to make sure you're getting enough salt. So I definitely recommend as people are coming off the sugar, lots of pickles, olives, and definitely if you have an electrolyte mix that you like, you know start including that are just adding salt to your water. And you can tell when you need salt because you crave it and it needs No often people are like, Oh, I don't I don't need salt. I don't use salt. I don't salt my food, but theirs are addicted to potato chips. And yeah, so your body wants your salt in this very narrow places balance. And so if you are craving salt you need salt in once you have enough things will start to taste too salty. Yeah. So if you were drinking on the electrolyte drink and you love it, and then one day, you're just like, this is like seawater, you're fine. You don't need any more salt.

 

Roy Barker  10:30

And that's funny say that because Pringles, you know, that's not a chip of choice. But whenever I start craving Pringles, it's just almost like, you could just lick the salt. Yeah.

 

Terry  10:42

Absolutely, I try to get the lights.

 

Amy  10:46

I guess not as good.

 

Roy Barker  10:49

So in the beginning of this, the, for some of us that have troubles, it would just be probably more like the inline with the keto, just more protein. But the veggies you have to be very selective. And, you know, that's one place where we kind of stumble a little bit because, you know, we, you know, not all vegetables are created equal. And so I guess what are the recommended? Or how do we know, which are the ones that will convert to saw a convert to the sugar?

 

Amy  11:23

more rapidly? Yeah. So So I love that you said so with this. So if you're in this type two or pre diabetic place, you're sort of leaning more than that keto. So I do think of and I may have said this earlier in the previous conversation, but I do think of sort of dietary principles on this spectrum. And this helps me because when I meet with a client, and we look at where they are, where their health is, and where what their health goals are, you know, health body, it can help me to, you know, determine probably where they're where they should start on that spectrum. So if somebody is coming to me, and they're pre diabetic, or type two diabetic, I am definitely going to start them over here with the keto low carb, because we just have to manage the sugar out of the gate. And so yes, so typically, my recommendation is non starchy vegetables, right? Easy to say, you sit there and go great. What does that mean? So think of crunchy vegetables, think of things you would put in a salad, things that grow above ground, except corn, corns, a starch. So all those sort of above ground vegetables, all your leafy greens, your peppers, and cucumbers, green beans, tomatoes, I include onions, even though they grow below ground, because they're usually a condiment. And so carrots grow, then beets grow underground. But again, if you're using them as a condiment, you can do that. But if you want to just keep things simple, just above ground vegetables, okay? Yeah, and you can't go wrong. You can even you can't you don't have to worry about measuring or weighing leafy greens, just as much as you can possibly talk.

 

Roy Barker  13:06

above ground is good. That's where you want to go. Yeah. Okay. Yeah.

 

Amy  13:10

unrooted Yeah, so not not the rooted vegetables. The other place you can get it can be a little squishy is with with squash. Squash is above ground. But I think we all know, there are certain squashes that when you roast them, they taste like candy. So the more they taste like candy, the more sugar is in there. So these are just, if you're trying to be real careful and keep your carbs really low, then my recommendation is to avoid this squash at first. Maybe that's a tier two. That's one of the first things you bring back before the root vegetables. And but it's so interesting because it to me the Wow. So I've shifted a lot. So I was always I've always been low carb. And I've always been very pro keto. And I still am for the right people. But I really come to this place now where once somebody is healthy, so their health is coming back into line. Now they have body goals. So maybe they want more energy, they want to lose some weight, you know, something, maybe you're getting older and you're like, Okay, I want to get better as I get older. So I want to age well, I need more strength, I need more lean muscle I you know. And then I start to look at this idea of total, the least amount of energy, that's usually my dog that's causing I kick them out so they just scratch on the door. And so some people feel more full, if they have more fats, and other people feel more full if there's more carbohydrates. So I like to say we're prioritizing protein. Protein is the target. Okay, and then you have your fats and your carbohydrates. On a seesaw. So if you're having a higher fat day, you're gonna have a lower carb day. If you want to have a higher carb day, maybe you're like, you know what, we just have to have sweet potatoes for dinner. And I want roasted beets in my salad. And so again, I'm talking about real whole food, carbohydrates, not pop tarts. And you know, maybe you're having a higher carb day. And so now your fats are going to be lower. So first of all, in nature, your higher fat foods are typically low carb, and your higher carb foods. In nature, whole real foods are low fat. So squashes low fat, sweet potatoes are low fat beats or low fat. And so if you just eat the real food, you're gonna just that seesaw will move naturally. Okay, it's when we have that sweet potato, or that baked potato, and we throw the sour cream and cheese and everything on there. And now we have fats and carbs together. And this is where sort of the problem arises. And so with clients at this point, once they're sort of healthy and trying to manage their body composition, I'm going to prioritize the protein and then we're going to play around and see where they feel the best. You know, maybe you need more carbs, maybe you need more protein. And if it like, if they're anything like me, I switched from day to day,

 

Terry  16:23

right? Yeah. So Well, I'd be going back, going back to the squash, my squash never tastes like sugar. I mean, I can do them any which way Roy will eat them. He'll eat anything I cook, which is awesome. But But squash is not one of his favorite things. Now, I did do some spaghetti squash the other day and did kind of like a roasted chicken casserole. Yeah, like non dairy cream cheese with it. Yeah. And, you know, some diced tomatoes and green chilies. And it was really good. It tastes really good. Yes. That's what we do we do meatballs for spaghetti squash. That's our meatball dinner. Yeah. I mean, I love the spaghetti squash and Roy, he likes it too.

 

Roy Barker  17:14

Yeah. So the other question sorry, as it go, unruly. what how much protein is a target, because I know, there's always controversy about if you start eating too much, it could be converted back to sugar as well or glucose. So

 

Amy  17:37

this is the whole idea that protein will turn into the chocolate cake and that gluconeogenesis. And I am a believer that gluconeogenesis is demand driven, not supply driven. So I am a high protein, I push high protein. And I obviously I'm not a researcher, I follow and read protein researchers. And I'm you know, kind of learning and moving through that on my own and then with my clients. And one of the things that I have discovered over the years is that it appears as we age, we need a lot more protein than we did when we were younger. So somebody at 55 needs less more protein than somebody who's 25 doesn't mean the person that's 25 can eat God's or protein, they can and they should. But at 55, I don't have the hormones that that 25 year old has to create this muscle protein synthesis. So I am without a certain bolus of protein, I'm not managing my lean muscle mass. Well, which is exactly what I do want to do, as I'm aging, I need to maintain if not grow that lean muscle because it's our organ of longevity. So for somebody my age, so 55, let's say and the older you get, then the more protein but the recommendation that I've seen for me is about 150 grams, or even more per day. And so what I sort of shoot for with my clients is a minimum of 90 grams of protein a day. That's like the bare minimum and I say 90 grams for a reason. And I like three, two to three meals a day without snacking, ideally. And if you're going to eat, then you want that bolus of protein to be about 30 grams. So if you eat three meals a day, that's going to give you 90 grams of protein bare minimum. But ideally you want more than that, so that you can kind of you know, get get that protein up and it's not that hard. Once you get once you wrap your head around it. It's not that hard to eat 45 to 60 grams in a meal. And so you can really get that protein up it's not that hard.

 

Roy Barker  19:57

Yeah, cuz I've I've seen anywhere from, you know, like, as low as 75, you know, 150 to some even up to 180. So, that's even higher than that. Yeah, even. Yeah, cuz there anyway, just a lot of stuff out there. So that's good. You know,

 

Amy  20:17

one rule of thumb that I read and I really liked was your ideal body weight in grams of protein. So if you're somebody who wants to weigh 130 pounds, then shoot for a minimum of 130 pounds of grams of protein. So that kind of taste makes it a little easier, because a lot of times you see those equations that it's like this many, you know, this many grams of protein per kilogram of lean body weight and na and, and not everyone's doing math, and it's very confusing. So think about your ideal body weight, and that amount that that's your minimum for your protein in grams.

 

Roy Barker  20:55

Well, that makes it easy. Yeah, cuz, yeah, lets me run on where I need to, or where I want to, because that's one thing. You know, I'm not anti keto, I just hear that staying on it long term, can have consequences as well. But I think for somebody like me, that's been struggling and trying to put veggies in and, you know, even looking at doing more plant based, I think, you know, now I'm back to the thinking that we just need to drop back to this, try to, you know, ramp up the proteins, take all the take everything out, and then start adding back. If I can ever get to know where I really need want to be on glucose ratings, then just start adding back and see what really affects those, you know, when we start different vegetables.

 

Amy  21:48

Yes, and it's one of the other things or advantages to prioritizing your protein is you're gonna end up crowding out a lot of those other foods simply because you won't be as hungry, and the protein will fill you up. So you do end up crowding out a lot of the other food so I You're so you're you're leaning sort of more going thinking more plant based. And it's so funny, because I will actually go carnivore, especially with clients who have gut issues. I always, you know, we'll go carnivore, just like clear everything out and let's just heal the gut, then you can start reintroducing and see what works, but that going carnivora often calm all that inflammation down. It's so interesting.

 

Terry  22:30

Oh, wow. That one? Yeah. Yeah,

 

Roy Barker  22:34

that's, that's what? No, that's good. Because, you know, we've been struggling with the vegetables just because it's hard to know what you can look at. I don't know, there's some way we could look at them and see what we thought they might do. But there are some that have been good, you know, healthy for me, that tended not to be so.

 

Amy  22:55

Right. It's very different for every single person, what works for Terry may not work for you, and vice versa. It's just you have to know what's gonna, what makes you feel good?

 

Roy Barker  23:05

Well, that's good information to have. Yeah, I appreciate that very much. And I think, you know, the listeners should get a lot of benefit from that. There's just so much information out there about what to do and when to do it. But like myself, I've just been having more and more difficulty controlling it. And COVID hasn't helped less exercise probably put on a few extra pounds that I didn't need. So too close to the kitchen to say,

 

Amy  23:33

you know, I'll be honest with you, this is what I do for a living. And I woke up this morning. And I didn't even want to get out from under the covers, I just everything right now just feel so heavy. And it just makes everything so hard. And I felt like you know, I made it through 2020. And I did a good job. And I, you know, went in positive and I'm like, I'm going to come out better. And now we're having sort of this relapse. It's this this son, you know, analogy of that false summit. You know, we're there, we did it, and then you're just like, oh, you haven't, and it just is so crushing. And I'm just in that just like everyone else. I'm at that place where I just, um, like, I just don't think I can keep doing it. It's just so hard to keep doing the right thing all the time.

 

Terry  24:19

It really is. It is brutal. And when you fall off, you know, you have a couple of days where you're like, I'm just not going to. I did great. I'm going to celebrate today. I did great the last couple of days eating my celebrate today. And then it's like one more day. Oh, it's the weekend. Our stock start Monday. Well, you know, we're having a hard time getting back into that starting date.

 

Amy  24:46

So that is that is key, right? Is that okay? I fell off or I you know, I didn't do make the best choices, and that's fine. The problem is you don't want to get stuck there. You need to like step back up. Get back over it start moving again. fallen off and you know, it's okay, but just don't get stuck there. And that's that's the trap. And whatever everybody's gonna have different ways of mentally kind of challenging themselves to move beyond that. And then you're so lucky you have each other and you can, you know, motivate and try to encourage. That's it's important. It's right now especially.

 

Roy Barker  25:25

Yeah, I think that mental, the mental part of it is because no, we like to keep up on what's going on in the world. But it's unfortunate. It's just not not good news in the know, especially with this COVID it's now what we're seeing here is a lot of just saw a friend of mine that I went to high school with posted something about his granddaughter's whole sixth grade class has been quarantined out of an elementary school. So let's The first one was tough. It was affecting older people. Now this one seems to be different than it affects younger, but, you know, it's like, like you said, When are we gonna? When are we gonna feel like we're gonna handle this and they're gonna be live? Yeah, I just don't feel like I can live right now. And it's getting the best to me. Yeah, the scary part is is like, is this? Is this the new normal? Or? Maybe if it's, you know, is that something not

 

Amy  26:23

accept this as a new normal? I, you know, Rory, I did have a question for both of you. Are you guys doing any intermittent fasting? Or do you?

 

Terry  26:34

Do you do any of that? I was gonna bring that up to you. We had when we started doing plant based, we, we started intermittent fasting, where we would eat at noon, and would eat at 7pm and then not eat again until noon the next day. And we kept that up for a good while didn't How about how long do you think it's okay, you felt okay. until noon? Well, yes, I think up until I think about a week of it, I was kind of kind of done,

 

Roy Barker  27:10

I think we went for about a month or six weeks. But breakfast is my meal, the one that I enjoyed the most. And I just part of it was I just missed the meal. And then, but what I think we would call intermittent fasting, it may not be long enough, but if we could do like from 6pm, six, or 7pm to seven or 8am, you know, still like a 12 hours, I don't know if that's long enough to be considered intermittent fasting, but that would be optimal for us is just to be able to do that. And because that's my worst part is actually at nine or 10 o'clock at night. So that would cure a lot of things for us, you know?

 

Amy  27:53

Well, so I always look at 12 an hour, 12 hour fast as your if that's like, everybody needs to get to a 12 hour fast. And so you have to have that equal one to one ratio of feasting to fasting and so 12 hours overnight is going to give you that. And that's an I have a lot of clients who can't even to can't start there, they can do 910 hours. So we work our way to 12 hours. And then once you get to 12 hours, and that starts feeling really good, then maybe we do 12 and a half hours, and ultimately try to move it to 14 hours. And then if you really want to go for it, you can go to 16 hours. So more of an eating window than necessarily this idea of intermittent fasting. So for somebody like you who likes breakfast, well, maybe that's when you have your eating window, you have an earlier eating window in the day, and then you just end it earlier. So instead of, you know having dinner, maybe you eat your last meal at 5pm or 4pm or something like that you do your window that way. And I not going to do the math super fast in my head, but whatever would work out for maybe say an eight hour eating window from when you start and then stop. Okay. Yeah, so that's an that's another way to kind of play with it. Or if you want us to do a 10 hour eating window that then you're looking at a 14 hour fast. So you figure out Oh, I do like to eat earlier in the day. So I'm going to have my eating window earlier. So a lot of people are like, well, I'm going to eat at noon, and then I'm going to stretch it till you know, whatever dinnertime. A lot of people do it that way. But I come across a lot of people who are just like I feel better if I eat earlier. So I want to have that morning or that early meal. And you just shift to what works for you. And I asked you about the plant base because one of the things I find with clients and I always say no forcing a fast, I want it to happen naturally. And so when we are managing their sugars, so that they're you know, they're getting to that ability to use body fat for fuel, that's when they start to fast naturally, because now their body has plenty of fuel. It's not asking them to feed them and so their appetite really suppresses You do still get you still, your body will still ask you to feed it because it needs nutrients, it needs you to give it food, it needs those nutrients. But as far as that, you know, stored fuel, it's good tons of fuel. So you don't end up having those hangry these you don't like have that swing where you're like, I feel great, or I feel horrible. I feel great. I feel horrible. And so it makes it a lot easier. And again, if you start to prioritize that protein, you may find that you can do a little bit of a longer window. And but you should just let it happen. Don't force it. Just let it happen.

 

Roy Barker  30:32

Okay, yeah, cuz I was just thinking, if I do a 10 hour, that would be from eight to six, it'd be optimal. Now it's still given well, but really, you're saying you want to get to a 16 is? Well,

 

Amy  30:48

I think 14 is awesome. I do I think 14 is great. And if I guess the point is 14 becomes something that all of a sudden you realize, oh my gosh, I went 16 hours today. Fantastic. But you know what? Go with your 14, your 10 hour eating window, and then just let nature take its course. And if that ends up sometimes being longer? Great. Okay, well, we

 

Roy Barker  31:09

may try that, because that's something we did we know we just talked about, we've talked about shifting it. But really, that's what we would normally want to do anyway is you know, have that last meal around six. Yeah, not eat again till breakfast that cuts all my evening snacks out.

 

Terry  31:26

And, and so and

 

Amy  31:28

then you're also creating your own personal food policy, which is, I do not eat after 6pm. So instead of just being like, oh, maybe she has something in front of the TV, you're like, Oh, no, I don't eat after 6pm. It's that simple. It's really, it's one of those funny things. When you create a food policy for yourself, you think I do this, not this, it's that it's cut and dry. It's black and white. And boom, I recently did my had a new food policy that I put in place, which was I do not eat in front of the television. And it's so funny, I, I put up a video on what not to do. Because I put my food policy in place, I don't eat in front of television, this is going amazingly well for like a week. And then I started to get very antsy about it. And I started to feel not good about it. I'm like, I just can't do this. Like it's too hard. And I'm like, what is happening. And I realized in my brain, my simple, I do not eat in front of the television had morphed into no electronics, while I'm eating, no distractions, I have to focus on my food. And it just became overwhelming. And way too much. Because I like to read Yahoo News when I'm eating my lunch. And all of a sudden that was off the table. And then I realized that is not off the table. That is not my policy. It is only that I do not eat in front of the television. And then all of a sudden, it became easy again, I'm like, I can do that. You know, but all of a sudden morphing it into this thing where I had to be mindful all the time when I was eating and no, you know, it's just like, Ah, you know, I mean, at some point, I might get to that place from like, Okay, I'm not going to read Yahoo News when I eat my lunch. But that is not this time. I am not there.

 

Terry  33:08

I see. I mean, that's exactly what what we do is we just like restrict, restrict everything to the letter, and then we start adding things like exactly like that too much.

 

Amy  33:20

Yeah, we can have to get really good at that one thing. So it becomes this mindless action, like I don't to the point where you so what we're trying to do is become less mindful. We want to create these mindless habits that actually propel us in a positive direction instead of mindless habits that are totally working against us, like eating in front of the television. I must get more to eat because it's fun. I'm being entertained in multiple ways. Now, you know, so now when I just say no, I'm not eating in front of the TV, I just cut out all the extraneous food calories that I don't need. was so easy. Just a little tiny tweak. Okay. Oh,

 

Roy Barker  34:02

yeah, cuz that's always been my you know, for years that's been my downfall is that nine or 10? o'clock? hunger and, you know, sad to admit that there'd be times if I didn't even have something in the house. I'd leave it nine or 10 o'clock to go get it then. Anyway, just

 

Amy  34:19

better to do that though. It's actually better if you have to leave the house and go get it than to have it in the house. That's, you know, cuz you will, you will do that, but probably less often. If it was in the house, you need always do it. Right. Oh, oh, yeah, the food policy stuff. There's, like over eating that's my thing. Like I eat the right food, but I definitely can eat a lot of it. So there's a lot of food policies you can put in place to just help you manage just that one simple thing like, Oh, I don't eat in the car. No food in the car. Oh, I don't eat at my desk. No food at your desk, you know, simple little. Oh, here's one for parents. I do not eat off my children's plate. Oh, is it There, that's the only thing you're going to change. You can have what they're having, but you have to put it on your own plate. That's,

 

Terry  35:06

that's a good one. That's a really good one. Because that was always my excuse. And that's why I ballooned up. Many y'all do it gives you permission. Oh, yeah, I think you want that, that, you know, help them make their decision on what they want to eat. So you can finish it, because they're not gonna like it.

 

Amy  35:23

How many times you nibble off their plate? And you don't even realize?

 

35:28

It's what's Yeah.

 

Roy Barker  35:31

Well, Amy, thank you so much. For giving up your time, it's been a great talk in, you kind of inspired me to change some things around and see what that's gonna do. So I'm great. Yes. I'm so glad it was really fun talking with both of you, as well. So tell us what is a habit or a tool, something that you use on a daily basis that you feel adds a lot of value to your life?

 

Amy  36:00

I people are gonna hate this, I like to track my food. I like to track my food, I like to Well, I like numbers. I like data. And while I'm prioritizing my protein, I want to I want to hit my proteins. So I like to look and watch and see Did I hit my proteins is Was it a higher carb day or higher fat day? How did I manage that. So I use carb manager calm as my tracker. And the best thing that I can do is I can get up in the morning and I can put my whole day in my tracker. So I've already outlined everything that I'm going to eat, including snacks, not that I snack, but maybe I want to snack that day, I don't know. So I'm going to include some snacks just in case and they're still going to work, they're still going to my numbers are going to work for me, it's all going to work out even if I do decide to eat those snacks. So that's one of the things that I do to kind of keep track of what's going on, especially right now. Because as I mentioned earlier, I'm having a really hard time staying positive and just doing all the right things. You know, I'm just like, oh, so for me to like, at least stay on track that way. So I can at least see what I'm eating. And and then even throwing the things in there that maybe aren't the best. I got to put them on my tracker. And then I can actually see Well, what does that mean, if I eat? I don't know, Haagen dazs Mini cup. What does that look like in my tracker? doesn't look good. But you know, it's there. So.

 

Terry  37:28

Right. Well, and that positivity is really aware with Yeah, I mean, that's hard to find right now, you know, just on top of the regular things that you're trying to do? Well, and everything else.

 

Roy Barker  37:40

And I think it's important, you know, also about that is to be honest with yourself. And because I've done it before, you know, you keep track of all the good stuff, but the bad stuff. It's like a I'm not poor. But I think what we could do is we can see at the end of the week or the month, we can look at our results and say, Well, this is I can see exactly why because I had to hogging dos bars. Right, right. That's why I didn't get much, much traction this week. So

 

Amy  38:08

I read this thing, probably 10 years ago, and it said, so yeah, you don't have to write it down. But your body knows exactly what you ate. So you might as well write it down tricking anybody. And it's To me, it's kind of a game, like I'll get in the morning, I'll be like, okay, I want to hit my proteins. And I'm definitely feeling like I'm on an apple today. And we have some, you know, cooked red potatoes that we they're so good. And you know, so it's going to be a higher carb day for me. So I'll look at my, what I'm planning to eat. And then I'll look at my numbers. And I'll be like, okay, so I need to tweak some stuff here. Because it's so then I'll play around and see what I what I need to do to actually get the numbers that I want. So for me in the morning, it's just like this little numbers game that I'll play with myself. Right? keep it interesting.

 

Roy Barker  38:58

All right, well, Amy, tell people who do you like to work with? How that how you can help them? And of course, how can they reach out and get a hold of you.

 

Amy  39:07

So I often am finding myself working with women, typically 50 and older, who are at this great place in life. I refer to it as our second childhood. And we get to call the shots. But they don't feel great. So they're like, okay, I want I want this I want to feel amazing, I want to be myself, but you know, it's all about me now it's my time. So we you know, that's what I'm working with. And it's I also work with men, but more often than not women are the ones who come to me and sometimes they don't have a weight loss goal. They just want to feel better. And they want to make sure that they're doing the right things so that they maintain their bone health and their lean muscle mass and you know, that kind of stuff. And but you just my website if you go to it's called thesimplicityofwellness.com and actually, it's soon super simple if you go to my website, there's only one thing you can do. And it's a start here button and it just takes you into my free mini course. And, and so that's kind of what's going on there right now.

 

Roy Barker  40:12

Okay. Oh, great. And we'll include that in the show notes as well. Yeah. Alright. Well, thank you again, Amy. We appreciate all the great information and that's going to do it for another episode of Feeding Fatty Of course, I am your host, Roy

 

Terry  40:24

Terry.

 

Roy Barker  40:25

You can find us at www.feedingfatty.com we're on all the major podcast platforms iTunes, Stitcher, Google Spotify for not a one that you listen to. Please let me know I'd be glad to add it to make it easier for you to listen to us. We're also not all the major social media platforms we probably tend to hang out on Instagram. Love for you to reach out and interact with the third there and we have video of this interview will go up when an episode goes live. So check us out on our YouTube channel. Until next time, take care of yourself and take care of your health.

www.thesimplicityofwellness.com

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