I'm Hormonal | Hormone balance, gut health & nutrition insights

Healthy Weight Loss for Corporate Women with Kim Ritter | Ep. 150

• Bridget Walton, Women's Hormone Coach • Episode 150

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I'm Bridget Walton, a Women's Hormone Coach helping ambitious women ages 25-40 naturally restore hormone balance, fix irregular periods, feel confident in their fertility, and resolve gut health issues without restrictive dieting.

If you struggle with missing periods, PCOS symptoms, bloating, or unpredictable cycles, this women's health podcast will teach you how to support your hormones through strategic nutrition and lifestyle changes that actually fit your busy life.

On I'm Hormonal, you'll discover natural solutions for period problems, learn how gut health impacts your hormones, and get practical hormone balance tips from a functional nutrition perspective - no more guessing what your body needs.

👉 Get Kim's free Restaurant Playbook
👉 Connect with her @nutritionwithkim
👉 Listen to the Corporate Wellness Edit Podcast (Apple)
👉 Listen to the Corporate Wellness Edit Podcast (Spotify)

Today we talk about weight loss with Certified Nutrition Coach, Kim Ritter. She shares insights about how the corporate women she works with see results without overhauling their lives. Hormones are one part of the weight loss equation, and the other part is about habits, goal setting, and knowing where to start--all of which we get into in this episode.

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SPEAKER_01:

You already know that what is going on with your hormones is going to be having an impact on your weight, weight loss, weight retention. That might even be why you came to listen to I'm Hormonal in the first place. And we normally cover this side of the conversation from the perspective of hormone balance, but there's a whole other side of the coin to cover, which is why on today's episode of I'm Hormonal, you're going to hear a conversation between myself and Kim Ritter, who is a certified nutrition coach, to talk about just this weight loss. Welcome to the I'm Hormonal Podcast. My name is Bridget Walton. I'm a women's hormone coach helping busy, ambitious women through personalized coaching and science-fact solutions. Whether you are working with me one-on-one or you're listening here, my goal is the same to help you stop guessing about your hormone health and start seeing real progress. So let's get into it. Alrighty. Thank you so much for listening. If you have just found the podcast for the first time, I want to say a special welcome and shout out to you. I'm so glad that you found me. Thank you to all of you who have already subscribed and rated or reviewed the podcast. And a special thank you to those of you who have shared it with a friend. As I mentioned a moment ago, you're going to hear a conversation today that I had with Kim. I will introduce her in just a second. But we know that, well, hormones are going to influence how your body retains weight or loses weight. You already know that what's going on with your stress or your blood sugar will have a big influence. But what if you're not so sure what's going on? Or what if you want to just learn about how you can look at this equation from the other side? Then this episode is for you, my friend. So Kim is a certified nutrition coach. She's also a corporate wellness expert and the founder of Work Life Thrive, which is a program that's designed to help high-achieving corporate women lose weight, uh build better habits, feel more energized in their everyday lives, but without having to give up all of the parts of their life that they love, which might include like wine or take out or other social things, right? Kim spent a lot of time in corporate before switching over and launching her coaching business. And so she also has that experience working in really high pressure sales roles that leave you feeling a little bit burnt out or exhausted or stuck in this all or nothing kind of health cycle. Does that sound familiar at all? She's a former marathon runner. Um, she used to really rely on like nonstop cardio, um, but that wasn't really sustainable. So what she focuses on now are the mindset shifts, the nutrition changes, the habits that will work for your real life. Now, she helps other high-performing women to do just the same thing, especially for those of you who might feel like your job is your entire personality and are tired of feeling like you have to choose between your career and your health. If you've listened to the podcast for a little bit, you know that my background has some great overlap with Kim's. I also used to work in corporate sales and was on the go. And that will do a bamboozle to your health. So we will get started with the conversation here in just a second. Make sure that you connect with Kim by checking out the links in the show notes or checking out her podcast, which is called the Corporate Wellness Edit Podcast on Apple or Spotify. So here we go. I will see you on the other side. Enjoy. You are the perfect person to have this conversation with about weight loss and weight retention weight management, because of course, on the podcast here I talk about weight retention as it relates to hormones, but there's still this like whole other equation on the other side of the conversation for hormones. So I'm really excited to have you here. And thanks for being on I'm hormonal.

SPEAKER_00:

I'm so excited to be here. Thanks for having me.

SPEAKER_01:

Yeah. Would you go ahead and introduce yourself for any listeners who are just meeting you for the first time?

SPEAKER_00:

Yes. Okay. Where to begin? My name is Kim Ritter. I am a women's nutrition and health coach. I live in the Washington, DC area with my husband and my dog. And before I got into health coaching, maybe like a lot of you, I was in the corporate world. Um, I worked in tech sales. My last role before I transitioned into full-time health coaching was at Amazon Web Services. So I definitely lived that like hustle culture, wake up, look at my phone, go to work, skip meals, just everything that we now preach to not do. But I kind of got to a point in my own journey where I was just like, I don't want to feel this way anymore. I felt terrible. I did gain a lot of weight. I had like the corporate 20, is what I called it. Just like went from being a college athlete to sitting at a desk for eight hours a day and commuting. So about a year before my wedding, that was really my, my kind of like, this needs to stop moment. And I learned about nutrition for the first time in my life and started actually like eating to fuel my body, eating more actually, even though I was losing weight, I was actually eating more, or that's a whole separate thing. Maybe I wasn't, but we, you know, I it it seemed as though I was eating more. Yeah. Um, definitely eating better and uh, you know, lifting weights and and all the things. So I from like my heaviest weight to my current weight, I've maintained a 30-pound weight loss and did it in such a healthy way. And that's really what inspired me to get into helping other corporate women with weight loss because I really truly thought my whole life that I had to eat as little as possible, work out like crazy, and doing it in a way, losing weight in a way that was so healthy and sustainable and sustainable in that I've kept the weight off for all these years. I was like, I have to teach this to other people because it was just so transformative for me.

SPEAKER_01:

I lived a similar corporate life for a handful of years. I definitely know what you mean when it's like, okay, we're going from meeting to meeting. Or I don't know if you traveled for work a lot. Maybe we can talk about some of those nuances and like being out of your normal routine and your normal bubble and like, where do I eat? What do I go to? So I'm sure we'll get into all of that. But I also want to like co-sign what you said about eating more or like needing to eat more or thinking that we just need to eat less because yeah, hopefully, I mean, we're doing our best to rewrite the messaging around that. What is it like for women in corporate that makes it seem so difficult to lose weight or just like have a firm grasp on what's happening and supporting our health?

SPEAKER_00:

Yeah, it's such a good question. And it's a conversation I have with clients all the time. Like I work with a lot of women, and I know you do too, who are doing an amazing job in their career. They're highly successful. They were probably an A plus student. They've always been a high achiever, and working hard is not the problem. And so I think that while all of those are great qualities, they don't necessarily transition well into health and wellness. It's impossible to be perfect all the time. You're gonna go on a work trip and you're gonna be at a client dinner, and you're gonna probably just have to order something on the menu and do your best. And I find that a lot of women, they beat themselves up so much, like that the perfectionism that has helped them excel in their career is actually the thing that is detrimental on their weight loss journey because if they can't be perfect, they're like, I'm failing. And the reality is like you really only need to be like 80% compliant. You know, I've I very much embody like the healthy-ish lifestyle where I eat healthy most of the time, but am I gonna go out for Mexican food tomorrow night? Yes, I am, and I'm gonna enjoy it. And uh and I'm not gonna feel guilty or beat myself up about it, but I I definitely used to. Um, and I know that a lot of other high achieving women do that, where they they're they almost like self-sabotage if they can't be perfect, even though it's we're holding ourselves to an impossible standard.

SPEAKER_01:

Yeah, I know the feeling of being like, cool, I'm doing all the things that I need to this week. This is perfect. But then if you fall off track for one day, it's like, I'll screw it. We may as well go big if we're gonna like go outside of the norms. What would you recommend to women who have that perfectionist mindset? Like, how do you talk about that with your clients? And what do you see that works really well for them to transition from that perfectionist mindset to something that like better serves them?

SPEAKER_00:

Yeah, that's a really good question. I think something that's really been helpful for a lot of the women that I work with is just getting in the habit of looking at your week as a whole and looking at your weekly averages instead of that day-to-day. So, for example, like a big metric that I use in my coaching is daily steps. So let's say you have a day where for whatever reason, like your steps were kind of low that day. You were pretty sedentary, you were busy at work instead of feeling like you failed and then, you know, having that all or nothing mindset and saying, like, screw it, I might as well just start over Monday. If you just look at your weekly average, like, okay, I was a little bit low on steps today, but I'm gonna be fine tomorrow. And then again, like it's the average. So it doesn't really matter if you have a day where your calories aren't great or you missed a workout, like you can just hop right back in the next day. So instead of having that all or nothing mentality, you're just kind of looking at your week as a whole. And if you can check a couple of the boxes, it's like having that 1% better mindset. Like I don't need to be perfect. I just need to be like one percent better. And that is usually good enough.

SPEAKER_01:

I love the 1% better mindset. Also, just the like taking a step back, zooming out to see what's going on, what's like the reality of it outside of this micro situation. And something that I talk about too, or that I talk about with my clients, is thinking about what is the overall goal, right? So, same, same, you know, different way to say the same thing, but who is the person that you want to become? Like, what are the things that she does or needs to do? Because reframing, you know, the same task or the same goal, but reframing it through this different lens can make it quite a bit easier to achieve.

SPEAKER_00:

Totally 100% agree.

SPEAKER_01:

Are there specifics that you do like to focus on when you work with clients or where do you kind of start? And actually, let me even set the context a little bit more for this. So if there's a listener who is like, yeah, I think that my inability to lose weight like might be based in hormone imbalance, it might not. I don't know. I'm trying to troubleshoot, but like, what are good practices that she can put in place that can serve her like now and you know, throughout the rest of her her kind of life. So, well, that sounded dramatic, but you know what I mean. What are the what are some places to start? And what are the other things that people miss a lot of the time that we should call attention to?

SPEAKER_00:

Yeah, well, not dramatic at all because these kinds of transformations I think can be life-changing. So like I said, my coaching is very data-driven. Um, one thing that I always have new clients do is just spend one week tracking their food. Um, I do not believe that we need to be obsessed with tracking our food forever. Um, but the data doesn't lie. And so a lot of the time, just seven days of tracking our food can give us so much information. So, like, for example, when I did this many years ago, I realized that I was undereating so much during the week that by the time I got to Friday, I was so hungry and I would just like binge eat all weekend, the work week dieter, if you will. And so a lot of the time there's women that think like, oh, I eat so healthy, I barely eat anything. And, you know, one of two scenarios kind of come out of this exercise. It's like number one, you realize that you might be wildly underestimating or overestimating your intake. And I wish I had the statistic off the top of my head, but there's some statistic about like, you know, X percentage of people overestimate their calorie intake by like a crazy amount. Um so, you know, usually one of two things happen again. It's like you think you're eating really healthy, but healthy foods can still be really calorie dense. And if you're, you know, eating healthy but in a caloric surplus, you're gonna be gaining weight. Or maybe you are under-eating and you do need to actually, like what I did, which was just eat more during the week. So I'm not going into the weekend starving. But either way, doing that exercise is it gives you a sense of direction. It just tells you, okay, like I do need to eat a little bit more, or I could maybe skip the third margarita or whatever it is. So again, I I don't use food tracking as something that we need to be obsessed with or do forever. But just like one week of food tracking can really tell you a lot of information about why you're feeling the way you're feeling, and not even just with weight loss, but a lot of my clients will be like, wow, my carbs are so low, I had no idea. And this is why I am crashing at 3 p.m. or why I'm exhausted all the time. So sometimes it's even just things like that, too.

SPEAKER_01:

I would love to dive into that a little bit more, like just what you ended up on with carbs being really low and crashing, because interestingly, a lot of the times when I'm talking about carb intake and like sustainable energy throughout the day, well, we need a little bit more carbs, but maybe a right timing. So let's dig into that a little bit more. What are the do you have specific recommendations for I guess the mix between fat, protein, and carbs? Or, you know, like what do you eat for breakfast or for lunch? Like what works for you or what works for most of your clients when it comes to weight loss, but also feeling good throughout the day?

SPEAKER_00:

Yeah. So when I'm putting together like a nutrition plan for a client who wants to lose weight, the biggest thing is being in a calorie deficit. That being said, we know that not all calories are created equal. Could you technically, you could technically lose weight eating in a calorie deficit and eating all McDonald's, but you're probably not gonna feel very good, right? Yeah. So um, you know, the the three macros are protein, carbs, and fats. So that is what all of our foods are made up of. Protein is like the first thing that I look at and just making sure that there's a protein source in every meal. I don't know if if this has been the case with your clients, but I would say most women are under-eating protein.

SPEAKER_01:

Yeah. I think under eating like probably all of the things, but yeah, I would also start with looking at protein and say, okay, once we get this staple in, then kind of add on from there.

SPEAKER_00:

Yeah, definitely. And so that's it's like calories is kind of first, protein is like the second thing I look at. And then carbs and fat, like honestly, I think for the general population, as long as we're getting a balance of both in our diets, that's typically fine. And I think that this is where macro tracking sounds like so intimidating for people because they're like, oh my gosh, I have to like be so meticulous. And in reality, like most of my clients can lose weight just tracking calories and protein. And again, like we'll look at carbs for like, you know, things like energy. If energy feels really low, then yes, we've got to bring carbs up a little bit. And uh, and I think that that is also common across the board because diet culture, like we're just so used to buying like the low calorie bread, the low carb this, the low carb that. And it's it's like funny. I'll laugh with clients sometimes because they're like, I need to get my carbs up and it's so hard and I don't know how. I'm like, well, you could start by not buying low carb bread. So yeah.

SPEAKER_01:

It is definitely a challenge when it comes to processed foods. They make life so convenient, or especially coming back to like listeners who are working corporate who are traveling a lot. Processed foods or pre-packaged foods are so handy. But also in many cases, have those carbs, whether or not you need more or less of them. Where am I going with this though? Are there any foods processed or otherwise that you see people like, oh, I'd love to include this one thing because this is like my healthy something. And you say, Oh, actually, maybe let's have a conversation about that to say, well, is it really healthy? You know, a common misconception about what's a health food or what isn't.

SPEAKER_00:

Yeah, I think the the biggest one that I see is like smoothies and acai bowls, which I mean, they're delicious, right? Like there's not nothing feels cooler than like going into a cute little store and getting your like big acai bowl. And honestly, a lot of the time they do have, you know, nutrient-dense foods included in them. So that's great. But this is where I think eating healthy does not always equal weight loss because that smoothie bowl that you think, oh my gosh, I'm being so healthy right now, I am the health queen, that could have like a thousand calories. And in fact, salads are also another one. And I went to sweet green last week because their fall menu was ending. Do you have sweet green where you live?

SPEAKER_01:

We do, yeah.

SPEAKER_00:

Okay. Love sweet green. But the salad that I wanted, and I did still get, it was like 900 calories. And that's that's fine. You know, like I fit it into my day, I made it work, it was delicious. I loved it. But for somebody who's trying to lose weight, it is wild sometimes how restaurants, the salad sometimes has more carbs and fats and calories than like even the burger. So again, this is where it's like healthy food doesn't always equal low calorie. And we do we always need to find like the low calorie option? No. Sometimes we need more calories, as you know, you've probably experienced with clients too. But you know, we do, we do think like healthy food, I should be losing weight, and that's just totally not the case.

SPEAKER_01:

Yeah, it is a good punctuation for this topic of how complex wellness is or complex health is, because what's healthy, you know, quote unquote healthy for me, might be different for you and different for everybody. So we have to, you know, fortunately or unfortunately, think a little bit more critically about what's gonna work for us. And that'll take some legwork to figure out. But that's a good point.

SPEAKER_00:

It's not very cool. Even like I've been talking on Instagram a lot recently about recipes. Um, I think recipes are incredibly helpful in terms of like inspiration or just like getting ideas. But honestly, sometimes I'm hesitant to share, like, this is exactly what I'm eating, because you know, I'm five foot seven and I'm trying to build muscle. And so my portion sizes and what I'm eating are gonna look totally different from somebody who's let's say like five foot two and trying to lose weight. So sometimes even that, I'm like, everything is so nuanced. And my clients probably hate this, but so often my answer for things is like, well, it depends. And there's not always a straight answer for a lot of things with health and wellness.

SPEAKER_01:

Totally. On the note of not having a straight answer for anything, let's try to be specific about like a protein goal, at least. Like for somebody who says, I've never thought about how much protein is in anything. I've never really thought that much about how much protein I need, although I know it's good for me. You know, where should they start? Or is it maybe not even looking at a certain number of grams? It's like have protein the size of your palm or whatever the rule of thumb is in each meal. So what are your what do you find works well for gals out there?

SPEAKER_00:

So a good so I can get specific on this one. Um a good rule of thumb when I am calculating macros for clients in general, 0.8 to one gram per pound of body weight is a good place to be. So if you weigh 150 pounds, like a good top end would be 150 grams of protein. Um, is there, of course, some nuance to this as well? Yes. Um, I typically don't recommend for women to go over like 165 grams of protein in a day.

SPEAKER_01:

Why is that?

SPEAKER_00:

Um, I mean, it just gets to a point where it's like almost like way too hard to eat that much protein. So that's just, you know, a good remote.

SPEAKER_01:

Yeah, just to be realistic, basically, like for real life.

SPEAKER_00:

Yeah. Um, and sometimes I see like crazy protein numbers on Instagram. I'm like, oh my gosh, how are you eating 170 grams of protein and then 120 carbs? I'm like, what do your meals look like? That's just crazy. So yeah.

SPEAKER_01:

I, and this is I guess on a personal note, because I've been doing a Candida diet for the last few weeks. So very low carbs, very high protein. But I'm like, um, yeah, it's crazy. Like I ran out of collagen the other day. I can't do any protein powders. But I and I'm like, shoot, yeah, I really need this four tablespoons of collagen is really seeming to make a big difference in my day for whatever that's worth. That's on my mind, collagen scoops in my coffee in the morning. The delight of my day lately.

SPEAKER_00:

That's so funny.

SPEAKER_01:

What are some like maybe top two myths about weight loss that you wish you could just erase from the earth? Like, what are the common misconceptions that women come to you with that we haven't talked about yet? There's so many.

SPEAKER_00:

Which what do I want to go with? Um I think we kind of were talking about this a little bit at the beginning, but I think a lot of the time women think that they just should eat so little. And in fact, when I deliver client nutrition plans, sometimes I will get pushback of like, oh, there's no way that I can 1800 calories. Kim, that's crazy. Here's kind of like the hard truth with that is if you're gaining weight, you are eating more than that. You know what I mean? I think this is where like that tracking component comes in because it's like if you're gaining weight, you are you are eating more than that, but you just might not know it because you know, you're ordering the salad that's a thousand calories and don't know. And, you know, a lot of the time, again, like it's not our fault. It's just we have not been taught. Like we we've been taught salad equals healthy. So we order that and not, you know, don't really look at the calories. So I would say um, you know, going back to eating as little as possible, it's really not the best way to do it because you don't want to drop weight as quickly as possible. Usually, like a half pound to one and a half pounds a week is a good healthy rate of weight loss because the faster it comes off, it's usually like the faster it comes back on. So when I'm creating a calorie deficit for a client, it's usually just like a few hundred calories less so that like their hormones are still supported and they feel as good as they possibly can without like, you know, eating the calorie requirements of like a toddler. You know what I mean? Totally.

SPEAKER_01:

Yeah. I had a couple questions really quick. One, do you make specific meal plans for your clients and like with, hey, this is what you should have for breakfast, or do you can teach them to figure that out? And then I was also curious how you talk about stress and blood sugar stability with your clients, because at least that's something right from my hormone side of things that can be very impactful on what's going on with weight. So curious how you incorporate that into the conversation as well.

SPEAKER_00:

Totally. Yeah. So I think do I like hand over a meal plan and say, eat this? I don't because I think that one of the best ways to stay consistent and lose weight is eating food that you enjoy. So, you know, of course, if my client's like, yeah, I enjoy a Pop Tart for breakfast, well, maybe we're gonna we're gonna tweak that. Yeah. But in general, you know, a lot of the times it's like, okay, I eat two eggs. I'm like, okay, that's great. Like, can we add some Greek yogurt? Can we add uh like a carb to that? You know, so I'm basically like taking food that they enjoy and then teaching them like how to make it more of a complete meal, more of a balanced meal with a lot of emphasis on like eating foods that you enjoy. Because if you're just forcing yourself to eat like diet food, you're gonna come, you're gonna have a day, maybe when you're stressed where you're like, I don't want this. You know what I mean?

SPEAKER_01:

Yeah, a hundred percent. And makes more sense, like teach them, teach a client to fish, you know, instead of giving them the fish kind of thing, maybe a little bit too literal of a of an IDM there. But yeah. And then talk to me about stress and blood sugar stabilization or blood sugar regulation.

SPEAKER_00:

Yeah. I I mean, stress, especially for corporate women, is huge. I think work is one of the biggest stressors among my clients. So we, we, we definitely see a lot of like stress impacting weight loss. So the big thing that I will talk with clients about is having like a stress management practice in their toolbox. The goal is not like just don't be stressed. Cause I mean, if somebody said that to me, I'd be like, shut up. You're like, thank you so much for that thought. I never thought of that. Yeah. Yeah. I'll just not be stressed. I sometimes like that's the advice on Instagram. I'm like, really? Like, it's not helpful. But I think um, you know, some of the biggest things that can help with stress management are like walking, meditating, yoga, reading. And there was a study about this. There was five of them. Oh, creative hobbies is the other one. So, like knitting or even I consider cooking a creative hobby.

SPEAKER_01:

Yeah.

SPEAKER_00:

So, I mean, I find it very relaxing to like, you know, put my phone away and like actually cook a nice meal. So with uh with stress management, I think it's just like recognizing when you're stressed and then being able to say, like, okay, I'm gonna carve out like 10 or 15 minutes to go for a walk or read a book before I go to bed just to try to like calm myself a little bit. Um and then in terms of like blood sugar regulation, I think with um with macro tracking, it I don't want to say it's like easy. It's not easy, but you can pretty much see when you're tracking your food like for every meal, like are you having protein with a carb or are you just eating like naked carbs? So like if you if you're eating like I don't know, a bagel, like throw some throw a protein source with it, throw Greek yogurt in there. So a lot of the times it's just like how can we take the carbs that you're eating and then pair it with a protein so that you're not having that like big blood sugar spike?

SPEAKER_01:

Perfect. What is something coming back to the topic of mindset that you think is really instrumental? I kind of want to end on this note because it's like, even if a listener has all of these tools, right? They know like how many grams of protein or how many this or how many that. But if their mindset maybe isn't looking at the whole situation through the right lens, well, that can be a pretty solid showstopper. So on that note, what would you encourage listeners out there to keep in mind and maybe prioritize on that note?

SPEAKER_00:

Yeah. Um, I'm glad you asked that. I was thinking about this randomly earlier today. But um, I think that you're right, like people can have the perfect like plan and supplements and macros, but like if their mindset around food is still not right, then it's like what not I don't want to say what's the point, but it's it is going to kind of impact everything. So I think a big thing I work through with with clients is like just kind of like giving yourself permission to eat and not like I was talking with a client earlier who she's like, you know, I really wanted, you know, this meal the other day, but I like talked myself into the salad. I'm like, you are allowed to eat. And I think sometimes, like, I don't know, I mean, I do know why diet culture, but it's like we just sometimes need permission to eat. Like, food is not here to to make us gain weight, like food is here to keep us alive. And I think sometimes like we need that reminder. And I would say the other thing. Too is just like knowing that like foods are there's no good foods and bad foods. Like, yes, there's foods that are more nutrient dense, there's foods that are better for your body, there's foods that are gonna make you feel good. And yes, of course, we should prioritize those, but like everything's gonna be okay if you eat a cookie. Yeah, for sure.

SPEAKER_01:

So on that note, then I'll say thanks for joining us today. I know this has been really helpful. Like, good reminders for me, good reminders for listeners who just haven't thought about what goes into all these different components of like nourishing yourself and yeah, nourishing yourself using food as a tool instead of like it's your enemy is gonna help really get you where you want to go. How can listeners connect with you? Talk about your podcast and anything else you want them to check in with?

SPEAKER_00:

Yeah. So I'm on Instagram at nutrition with Kim. I also have a podcast called the Corporate Wellness Edit, and Bridget's gonna be on my podcast too. So you guys come listen to her on my podcast. And I also have a free restaurant guide. Um, we didn't really talk about this at all, but restaurants tend to be something that is very stressful for people who are on a weight loss journey. So I put together a guide with healthy restaurant options and even like a decision tree of, you know, should I get the healthy option or like when is it okay to just eat? And you know, a reminder of it's okay to just go out and eat sometime. So I will share that with you too, so you can share it with the episode.

SPEAKER_01:

Thank you again, Kim, for joining us. I hope that you all loved this conversation. You learned something, you got to see the side of the weight loss conversation from a whole new perspective that we don't usually examine here on the I'm Hormona podcast. If you have any questions, connect with Kim on Instagram at nutritionwithkim. Check out the links in the show notes. Just a quick reminder that everything I share with you here on the podcast is for educational purposes only and not meant to be a replacement for medical advice or diagnosis. Now, if what we covered today resonated with you, or if you feel like you have tried everything for your hormones, but you are still stuck, I created a free guide specifically for you. And you can head to imhormonal.com slash guide to grab it, or find me on Instagram at I'm underscore hormonal. All right, that's it for today. I will see you on the next one.