Clean or dirty intermittent fasting–what’s the difference? And why words matter.

Clean or dirty intermittent fasting–what’s the difference? And why words matter.


Hey! Hello! How are you? I guess you can’t
tell us but we’re gonna hope that you’re doing well. We are Dr. Judi and Dr. Bert
and we’re happy to be here and thank you for showing up and joining us for this
live podcast. Do you wanna talk about what we’re gonna talk about today? Sure we’re
gonna talk about a couple of things one is the the wild mustang approach to to
eating which is comes from one of the tools in the AC the Power of Appetite
Correction book and so going to look at that and then we’ll talk about some
questions that have come from the group can I– can I pull two of my favorite
lines from the book? Sure! All right. I actually posted them up so I could read
them because they are truly two of my favorite lines this is one of my the one
of the tools that I think is the most fun
it says unfortunately our culture has shoved your mustang body into a carousel
horse existence with a cotton candy diet I love that line and then the advice is
take your mustang body off of the carousel and feed it some wild food food
that takes some effort to eat what what this is talking about is that because of
convenience a lot of manufacturers have made foods that are essentially
predigested they’ve taken all of the work out of digestion so your body
doesn’t have to do much to do it and we start with just growing the food we
don’t have to go pick the food we don’t have to carry it anywhere we just go
pick it up it’s all there wedding ready and waiting for us so there’s very
little labor involved and we certainly don’t have to grow the food or we’re not
growing it we’re not planting it all that is taken care of and so lots of
labor goes away with that but then even once we pick up the food we very rarely
have to do much with it to prepare it and little by little those things seem
to be taking one step further so that we’re essentially eating pre-adjusted
food which is like baby food and some foods are actually predigested food milk
is the predigested food locale and or breast milk is a predigested food for a
baby from a human and so there are times when pre-digestion makes sense but we’re
seeing so get more and more processed like you’ve probably seen kids eating
applesauce for my little squeeze tube who’s ever eating an apple that’s pretty
digested food so the body doesn’t have to do any work to break it down no
chewing no chewing at all new swallow yeah that’s as well but it’s
already finely ground and it’s so enzymes in their mouth don’t have to
break anything down right and so they it’s pretty adjusted and
another example is what we do with peanuts once upon a time people would
dig in the soil and dig up peanuts and take some time gathering them and maybe
they’d get a bucket full half dirt they have to clean them and then they’d have
to roast them well early on they didn’t but people learned that there’s some
fungus that can grow in peanuts and so now we roast them to get rid of the
toxins the fungus can make so then we get to the shelled peanuts so now we
have bags of shelled peanuts but then we keep going and going and what do we do
with that ah anyway we have a very fun demonstration about why this matters I
mean I think it’s pretty intuitive that if we don’t do more work to if we do a
little bit of work to bring our food into our bodies then our calorie
expenditure in eating is is what it is if we do more work it’s it’s a higher
calorie expenditure and this also includes how much work our body has to
do to digest the food right the more finely ground it is the easier it is for
our enzymes to attack and digest it so there’s lots of surface area if it’s
yeah if it’s finely ground and even if we finally chew it but that takes work
if we finally to it then it’s more absorbed than if we’re swirling written
in big big chunks because then the stomach acid and so
forth has a tougher time getting to it to break it all down into its component
pieces the carbohydrates the fats the proteins that we can absorb well and
just before we do this little mini demonstration that I think will be fun
well you know the little bit that I read was our culture has shoved your Mustang
body onto a into a Kara carousel horse existence back in the day we all of that
work was part of what we did in order to eat one didn’t just have the convenience
that we have now and so part of the international problem of expanding waste
lines an element of that is is it’s simply that none of it’s simple it’s
complicated and etc but but a piece of it the simple piece a simple piece of it
is that is that the work the labor the the whole processing of food is outside
of us most of the time these days so we are going to go back in time
metaphorically and first start with unshelled peanuts this is 200 calories
worth of peanuts this is food we can take into our bodies
and extract 200 calories worth of energy for this food well there’s a little work
involved in getting to yeah you have to show it show it right and then you have
to chew it right and and you take a few minutes to get through that meaning
peanuts and you have to decide whether you’re gonna eat the you know the
peanuts in this have a little bit of a skin around them you have to decide if
you’re a skin on or a skin off kind of person you know because some people eat
the skins and some people don’t like them anyway so this is 200 calories and
the time it would take to eat this 200 calories worth of peanuts is what do you
think 5-10 minutes if that’s all you were doing well yeah if there were a job
I think if it were something that we were doing like has anybody gone to one
of the there are restaurants where the appetizer is unshelled peanuts and
people sit and we used to go to one years and years ago where you could it
was the whole thing what the fun thing about
it our kids loved it was to toss the shells on the floor we weren’t setting a
standard there that was the way it was that was the process and so it was very
fun we would sit we would eat some peanuts we toss the shells on the floor
with the kids thought that was very radical and so there it is we would take
probably the three of us the four of us would take I don’t know a good couple
minutes to get through that many yeah and that’s four people working on it
so then let’s compare that to 200 calories worth of already shelled nuts
so I’m going to let’s see let’s move this right there so that’s so how long
would it take to eat this many this is what it depends on your size of your
hand okay let’s say two hands full of peanuts yep all right so this would take
for me I don’t know yeah couple bites work right couple of bites where you
chew that as well you do it again so at least you’re chewing yeah right but we
don’t stop there in our modern culture we have this 200 calories worth of
peanuts in the form of peanut butter couple of bytes worth yeah or if you put
it in a milkshake then you can just drink it down and not even think about
it all right so this is this is a this is what two tablespoons well actually
slightly more than yeah more than two tablespoons for Twitter calories so this
one could go up down in I don’t know couple swallows depends on if you put a
little bit of lubricant because yes you better get sticky all right a couple of
sticky swallows right sticky swellow’s or if you put a little bit of something
else in there like then it gets less to get it’s about what you have on a
sandwich tomatoes if this is so finely ground that your body’s gonna have no
trouble digesting at all and so it’s gonna be fully digested fully absorbed
these other two are gonna make their way through your digestive system and you
might see some recognizable parts and yeah see some of this
in the bowl and so if you can see it in the other end that means it wasn’t
totally absorbed and that means that you didn’t get all the calories out of with
it or in the food so this is 200 calories and this is 200 calories
– the bits that you don’t digest so this is really less than 200 calories
probably but this you can be sure every bit of that your enzymes your digestive
juices are going to have a field day with this and and the bacteria in your
gut I see it marries with us hi Mary so the point of this is we encourage people
to try to look for the more coarse versions of the foods that they eat try
to do as little preparation by machine as possible we know that there’s a lot
of machines involved just washing and so forth
that used to all be manual labor but not anymore so the closer we can get to the
natural form of the food the more we could let our bodies do the work rather
than having it just be completely predigested easily absorbed can help us
win in the effort to decrease the number of calories that we are taking in
without really getting any greater satisfaction out of the food and without
thinking about them I mean you know whatever cat if we’re following our
appetite we are going to take in what we need
but our a Bessette has to have time to measure what it sees you know again if
you put so much intensity on to the receptor that it can’t measure the
difference between its maximum ability to detect and more that you give it then
it can’t so if you think about it the time it takes to eat this number of
peanuts that that introduction of time means your receptor your your app asset
is having more time to engage with the signaling and let you know that you
might actually be full before you get to the bottom of this I don’t know that
I’ve ever been full before this many peanuts drinking something like a
Shaker like a peanut better much sigmay with that you get so many calories so
fast it would be surprising if our bodies have any ability to measure how
much you took in so giving it time it’s part of the equation and the other thing
it does we’re talking about taking time and okay so if you imagine the time
saved with an intimate and fasting lifestyle is on average what did we say
it was 22 hours I mean it was a total over years 22 days 22 days over the
course of a year you break that down it was something like I mean you guys can
do the math real fast but 50 50 hours a week yeah something like that 50 hours a
week that’s a lot of time that’s a lot of time so if you invest some of that
time that you have saved because you’re not having as many meals and as many
times that you clean up dishes and prepare food and so on with with
engaging with the food with more of a rhythm and a relationship that’s a
healthy and mutual and respectful relationship but that all sounds very
weird but I’ll tell you if you think about it we do have a relationship or
therefore this is something we take into our bodies and the rhythm of that we’ve
talked about meditation and and being aware and entomb of their bodies not a
fair bit lately and this is one of those ways of doing that of sensing the food
as we take it in taking time not just gulping down you know a milkshake with
this much with toner calories worth of peanut that we didn’t have any kind of a
at you know time with that could be a family activity it’s lovely when when
you know roommates or partners or families or I am I remember one of the
most exciting ways to introduce new foods in our family was to have
everybody everybody involved in preparing it because it and shopping for
it it starts at the shopping last night actually we came up with the idea of
talking about this today because we stood at a at a display counter
yesterday and we were deciding what to buy and there were lots of choices and
and in the end we said you know what let’s be Mustangs and we decided to go
for a little raw and and we tend toward that but but it’s easy
to get out of the habit and just just go for what’s quick and easy so let’s
relate to our food in take the time take the time we’re bringing this stuff into
our bodies for heaven’s sake that’s a deep relationship literally um avoid
packaging it gets rid of boxes and bags and it it means that you know what goes
into your food raw is better than not raw when it’s when it’s an option
unsalted better than salted right because we get way way too much salt and
slowing down our eating means our apposite has time to tell us when we’re
hungry and when were no longer hungry I’m sorry it also tells us when we’re
hungry which is good so anyway that was the fun kind of thought we had for today
and if you don’t have something more right now move on and we’ll talk about
some of the questions that came up this week all right so from Debbie the
question was after two and a half years I finally Alyssa is actually not a
question this is just a tip and I have to tell you I decided we should share
this because I’ll tell you in a minute after two and a half years I finally
figured out a way to drink green tea during my fast without it making me
nauseous I add a splash of black coffee okay so all I can say is if people are
having trouble drinking green tea one person that we know add a little splash
of black coffee to it and it made it great I cannot imagine it and I’m gonna
try it because I believe in variety and novelty but my expectations are pretty
low so Debbie thank you for sharing that we appreciate it
and this is the kind of thing that comes up an individual experiences something
and Thank You Debbie for sharing yeah and we we really have no idea how many
people have trouble drinking green tea for the same reason and we have no idea
how many people will feel better with it by adding a splash of coffee it’s
something that you are trying but what we really do appreciate is this sharing
you’re sharing your experience you’re sharing what works for you and we’re in
a community where other people may learn
from that they may try it and find that it doesn’t work that’s okay but we we do
appreciate all of you who are sharing what works for you yeah definitely it’s
we’re all stronger together no question and Lorraine this is actually a it’s
gonna be kind of a long answer to this question but Lorraine this week shared
this trying to understand something fasting versus clean fasting when doing
a study of one we are advised to try something to see how that something
works for us so let’s say I put some lemon juice in my tea what is that that
I look for to see whether it is something I could have or not that’s the
question and we have several layers to this answer and the answer starts out
very simply fasting means not eating so if you’re not eating
then you’re fasting but the question then goes into beverages what beverages
are considered fasting beverages are not water clearly it is because it has no
calories and as no food component no protein no carbohydrate in it and so
water is usually regarded it’s okay but some people even do dry fast so they
take it a step further mm-hmm and so the question of not eating they don’t drink
anything or eat anything right and so the question of not eating becomes
suddenly very complicated when you include what what can you drink in most
fasting protocols the beverages that are allowed are ones that have either zero
or very low calories and that includes coffee and tea it’s not been sweetened
and the ice along with things like seltzer which have dissolved carbon
dioxide in them so it bubbles but the carbon dioxide can’t provide any
calories it just changes the flavor a little bit and so that too has been
acceptable but when you start talking about a part of
sweeteners and clean and other things like fast when the objective changes
from going from the Deaf has shelf not eating – what can I get away with and
then we get into this very complicated area where ok boy if you’re just if your
goal is to keep your insulin down it seems like you could eat something that
has pure fat in it like adding oil to your coffee or butter to your coffee
which some people do and so that’s adding calories but it’s not expected to
make your insulin bump up so some people will consider it as OK for intermittent
fasting but it’s not fasting it’s not fasting it’s taking calories in sure and
if those calories are in your gullet and your body is looking for fuel that’s
gonna burn those calories instead of pulling the fat off of some part of your
body which is for most of the people that we’re talking to the objective if
your objective isn’t that then do as you please but if you’re trying to burn
calories it doesn’t sync make sense to add them into the – whatever you’re
drinking because that’s what’s gonna get burned first so that gets into fat and
then we get into the question of sweeteners and this is where it gets
just fantastically complex and lets you know how incredible our bodies are in
that not only do we do we have taste receptors in our mouths we also have
them throughout their gut our God and what that does is allow our guts to
prepare to digest whatever we’re eating if there’s if it tastes sweet we tend to
get the enzymes ready to import the the sugar that’s after it’s digested into
our bloodstream so we can use it makes makes a good sense but when we start
using artificial sugars we find that scientists have found that or even
though it just tastes sweet to us our brains can actually tell the difference
between artificial sugars and natural sugars artificial sweetener I should say
low-calorie sweeteners because seems like aspartame tastes very sweet
but they also have some calorie content so the term is low calorie sweetener
referring to things besides sugars that taste sweet
so they include stevia circle o is for Splenda aspartame or NutraSweet all
those are low calorie sweeteners and each of those it’s different receptors
in our mouths and in our guts differently and so the effects of each
one causes are slightly different overall there’s not a big bump in
insulin caused by any of the low-calorie sweeteners but for some people the
experience of hunger may be changed and they may feel it more often they may
feel it more intensely but there’s been very little consistency in which ones
make people feel which way and so the best most reliable resource to go on on
whether these have a an effect like that is what you experience and that is what
we call the study of one if there is something that you want to try if you
haven’t been able to get off of diet so it is there’s no reason that you can’t
try your fasting with diet soda that’s a study of one if it works for you power
on if it doesn’t work for somebody else that’s irrelevant to your body your body
is this complex machine and what happens in it can be quite different than what’s
happening in the person sitting next to you yeah and so this also comes back to
I completely agree with everything that Bert said but in this question the
question was I’m trying to understand something fasting versus clean fasting
and so I’d like to talk for a minute about language because good I’m gonna
take this in a couple of places one we talked about goals you said you know why
are you doing this I think when you’re approaching your study of one one of the
first things to establish is what is my goal is my goal to lose
weight is my goal to be a member of a community because this community feels
good and I like to think about eating a certain way I mean not everybody has the
same goal so depending on what your goal is how you how you interpret what you do
will change these but no matter what your goal is
language matters language matters a great deal whether we’re giving
ourselves positive self-talk for those who are throwing the goal is to lose
weight things like judgements and self
deprecation are destructive they’re not constructive kinds of avenues to walk
because there’s a an outcome from that that doesn’t serve the the goal of
losing weight it’s counterproductive and so I know dr. Burt has talked a couple
of times in the past about you know fasting what is fasting and there’s no
authoritative definition of fasting but there are a lot of people and a lot of
groups and a lot of movements I guess toward different creating lines and
defining some rigid definitions of fasting and whatever you want to call
fasting I think it’s important to know or to to relate to the the language you
use in a way that doesn’t doesn’t create a judgement and I’m specifically talking
about things like the language clean fasting or dirty fasting the words clean
and dirty are not on a pejorative they’re pejorative exactly the dirty
part is yeah I mean when one talks about being dirty one talks about whatever I
mean I don’t need to tell we don’t need to talk about what dirty means but it’s
not a it’s not a positive joyful kind of description for somebody typically so
when we when we talk about how we fast the people who are involved with the
study of one concept with the fast five way of intermittent fasting are a small
subset of an extremely large catchment of of intermittent fasting communities
and so we were part of a whole a whole community that’s much bigger than a
small closed one where the language is is whatever we use so I guess my point
is we can’t divorce ourselves from the language clean fasting dirty fasting
that language is out there but each of us individually as we conduct our study
of one and as we work to achieve the goals we’re trying to achieve can be
very aware of the importance of how we speak and how we think about our fasting
and our relationship with the way we we live our lives and so I would like to
make a suggestion and that is when you’re in a group where this language
dirty fasting and clean fasting are are sort of flying everywhere and it’s
assumed that one of those is good and one of those is bad and or it’s not
assumed it’s just the the way that the languages be implied yeah that one of
those is good and one of those is bad perhaps it might be reasonable to
introduce this idea if someone were to ask me right now in the context of this
conversation what kind of fasting I do I would say I
do soö so fasting study of one fasting I do
my own kind of fasting now I happen to be one of those people that really
prefers I’m in kind of a a rule follower I was reared that way and and so you
know I did leave a lot of cushion between me and risks sometimes and so I
don’t do a whole lot of experimenting with my fasting I pretty much go for
black coffee cuz luckily I was also reared on black coffee starting young
age and so it’s palatable it’s enjoyable to me so for me individually being able
to stick within a rigid kind of constraint feels comfortable it feels
best but I don’t for one second think there’s anything wrong with anybody
adding into their their fasting window what
they need you in order to make it sustainable and to allow it in a way
that lets them still achieve their goals go ahead yeah that gets back to how
complicated things are because one of the reasons that people might avoid
things like flavorings or adding lemons who says as the question was adding
lemon juice is that in some for some people that may have made them feel
hungrier mm-hmm but hungry isn’t the same for every person and every time
some people deal with hunger much more casually and they just brush it off and
keep on going it’s done a big deal other people feel what’s more interested in
food and distracted by it and so it depends on the individual experience of
hunger as to whether it’s something that might stimulate a little hunger even
matters in what with the finally optimism whether they eat more later or
not and if they with if it affects whether they eat more later or not then
on down the line does it affect whether or not they’re losing weight or not and
so to me fasting that if the kind of fasting that I encourage that we
occurred is fasting that works don’t bother if it doesn’t work but we want it
to be doing something for you and is sustainable it works and it’s
sustainable and it should be comfortable so what’s the best way to find out if
adding lemon juice to your drink makes you hungrier later well I can’t tell you
I’m not gonna predict because our bodies are so complex that what my experience
in has been doesn’t have a lot of weight or significance when it comes to what
your experience will be and so the best way is just to try it and if it if you
experience hunger well if you expect to be hungry you probably will be because
your brains already thinking about it but if you kind of stay neutral about it
try it one day with the lemon juice try it one day without if it’s no different
then the calorie content is in significant there’s no insulin response
to it so you found something that you can use so whether it’s clean or dirty
doesn’t matter what matters is how it affects you and
whether it works for you and to me having a little flavor nil and then is a
good thing just for the sake of variety it makes maintaining this life’s to help
more interesting uncomfortable and that’s what we’re here for right and I
mean in in contrast of that not putting flavoring in mine is more comfortable
because I’m one of those folks for whom that’s more comfortable so it really is
very individualized I mean I could try it and see if it changed my hunger but
it doesn’t matter right but what’s working for me is working for me very
well so what what adds something for me in the way variety doesn’t it right yeah
she doesn’t bother exactly um and so and I wanted to say one more thing about
these this language like clean and dirty is all of that as contextual is where
well and and I think that’s so large to get what you’re saying
with each individual body because we’re complex machines but it’s also
contextual in the moment what is is dirty in one circumstance is clean and
another in the operating suite I can tell you most of the things that we do I
mean we can’t touch things with our hands in the operating suite without
going through an aseptic process and so these freshly laundered freshly washed
at the sink are considered to be dirty so I don’t want to belabor it but but I
am creating and encouraging us to be very aware of our language and to and
I’m just advocating for it so fasting or stew fasting whatever you want to call
it but that’s our best soo fasting the study of one is really where we are
going to each individually find our very best way forward to achieve the goals
that we’re trying to achieve sounds good alright so this next question is from
David thank you for asking I’m a fan of if’ I’ve been doing it for
many years I see advice that skipping meals can lead to
gall stones this has probably been addressed before but can someone point
out point to any advice around gallstone risk and so we have we have a couple of
thoughts to share on that there is a section in the AC the power of appetite
correction book where you address that you want to recap that for a moment
right the summary of that a person calls tone missive obesity is a risk factor
for gallstones they which means obese people tend to have more gallstones and
the more extra weight there is the higher the risk that that person will
have gallstones and so it’s not like there’s a cut-off when you get a certain
weight now all of a sudden you have gallstones when people lose weight
rapidly the risk of problems with those gall stones let me back up a second
gall stones when they’re sitting in the black in the gall bladder don’t cause a
problem they just sit there and it’s like having something in your stomach
there’s something there but it’s not that doesn’t trouble not causing trouble
and the gall bladder keeps working at the gall bladder collects bile from the
liver and during digestion it contracts and squeezes that bile into the gut to
help with digestion of fat in particularly yeah and so oh yeah fatty
meal will make the gall bladder is squeezed and put more myelin and it does
this through a duct a tube that connects it to the intestine and sometimes bits
of those stones or whole stone can get stuck in that duct and that suddenly
becomes a big problem it’s very painful and it can get infected this the hole
called bladder can get infected and if that happens it’s a very serious
condition the risk of that happening that when the gall stones start to cause
problems increases when somebody is rapidly losing weight by any method and
so when people are starting intermittent fasting and they began some weight loss
that they’ve never had before in their life there is a risk that if they have
gall stones those gall stones will have trial
will cause trouble and there’s not really anything that one can do to
decrease the risk beforehand except to lose the weight more gradually but you
don’t really know if you’re gonna have problems until you have problems and
until they start causing problems surgery is typically not recommended for
for gallstones so when they start causing problems surgery does become an
option and then the gallbladder is removed and the vial goes directly from
the liver to the intestine but the key is that any way of losing weight that is
fairly effective and so you see some fairly significant weight loss in her
decent amount of time increases a risk on those problems not just intermittent
fasting so if you already have the gall stones and you’re losing weight by any
method they can cause trouble what is not known is that once you’re lean again
or leaner whether or not the risk of those gallstones goes down or they
dissolve it’s happened several e in modern life that it really hasn’t been
looked at and now that people have taken on intermittent fasting and have been
more successful at losing weight we’ll have to see if when they’re lean and
stay lean for a while do the gall stones go away do they keep causing trouble we
just don’t know the answer to that yet right and the specifics say of this
question are I see that skipping meals can lead to gallstones and the question
is does it or does it not and and the answer is it is not clean is definitely
not known if a person who is not does not have risk factors for gall stones
begins fasting whether that activity of fasting so they’re not obese they let’s
say let’s just pick the perfect the perfect anti at-risk person so they’re
not obese they’re male because the women have a higher risk of gallstones than
than men their ethnicity is not indigenous Native American and they are
young because people over the age of 60 tend to have
more gall stones they’re not on medications they don’t have diabetes and
they’re not rapidly losing weight they’re at a at the weight they’d love
to be at so this person who has no risk factors except taking on an intermittent
fasting lifestyle or fasting for a period of time do they have our hair do
they have a propensity to develop gall stones because of that and the answer is
not known the studies that have been done of fasting and gallstone formation
have been in populations where the person is ill and has been on what’s
called total parenteral total parenteral nutrition which is food is given by vein
instead of through the gut I mean so there is both old days to weeks of
fasting not intermittent fasting right and one day cycle like we typically talk
about so we don’t know the answer is the short answer and I would love for for
that to be a study that someone conducts at some point but but it has not been
done and when we’ve looked pretty tenaciously I guess we’ve not done an
exhaustive search but a very rigorous certain you know somebody it was a
resource serving sherry absolutely yeah so for the for those who are undertaking
intermittent fasting to lose weight the weight loss may or may not put you at
risk if it’s rapid for what will put you at risk for gallstones but no more than
it would with any other weight loss for Dolf some problems also a problem the
weight is what puts you at risk for Galston yes sorry I hope we’re not being
confusing in circular here but yes but that’s in deciding then whether the risk
of problems from gallstones is worth not losing the weight that that decision I
think becomes pretty clear and anybody who wonders I would invite you to watch
dr. Bert’s TED TEDx talk where he talks about the the highest risk factors for
death yeah what are the most common causes of death and obesity is up there
all right I appreciate he contributes to the talk I know Todd Langen
yeah yeah so anyway that’s I hope that covers that a little bit and then the
last the last share we’d like to to mention
from the group is from Shay this is not a question but it is always gratifying
and exciting and delightful to celebrate with somebody Shay wrote this this week
I just have to share this five full weeks today starts the first week of the
first day of week six I finally got the nerve to get on the scale
so Shay’s Minh intermittent fasting for five weeks I guess now almost six down
fourteen pounds since I saw the doctor around the start date what my norm is to
lose seven pounds Plateau then slowly start to creep back up until I give up
thank you which is expressed as some gratitude and we are also grateful for
you sharing this over Thanksgiving Christmas and New Year and without
deprivation I have given up sweetened drinks and I’m sure I’m taking in fewer
calories because I’m full a shift has taken place that will not allow me to
eat once I’m full a couple months ago being full wouldn’t stop me
in case you couldn’t tell I’m thrilling well Shay you have just described
appetite correction and we are very very happy for you and we’re thrilled to yes
totally thrilled so Bravo and thank you for sharing because I think we all need
encouragement and when great things happen you know power on let’s just like
spill great wonderful energy throughout the community and Thank You Shay and
then I guess we’ll wrap up in a minute but fight up really quickly we wanted to
mention the podcasts where you mention that because I don’t know all the
details except that it’s up that’s coming oh yeah we’ve told the group
about our first podcast and we’re going to make it a series and the first of
those the one that we’ve privilege previously posted in the group is now up
on iTunes so it can be subscribed to there and we’ll have a link for that
posted here great and then the other thing is there was there have been some
requests for more coaching slots so we’ve opened up some more coaching slots
just for anyone who is interested in knowing that we wanted to share that um
so we are I guess we’re done yeah which for us is a big deal because this is
kind of a big deal this whole Grambling around yeah talking to you and we can’t
even read these comments very well you know like worldwide stuff so we will get
back to these comments and thank you for everyone who talks to us while we’re
doing this we’re just too old to see that very well so anyway not that old
no we’re actually quite young but hey our eyes are over 40 all right well
thank you so much and we’ll see you next time take care okay bye this is the awkward part where we go
over here and try to find this thing

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