Shownotes
Crash dieting before your wedding is not the answer. And today's guest has the evidence-based framework to prove it.
Dr. Kelsy Vick sits down with Registered Dietitian Nutritionist and Integrative and Functional Nutrition Certified Practitioner Bayleigh Wessel — founder of Balance Blue Collective — for the most practical, sustainable, and science-backed bridal nutrition conversation you are going to find. From protein baselines to blood sugar stability, hormone health to body composition — this episode covers the full 10-month runway to looking and feeling your absolute best.
What you'll learn:
- Why body composition matters more than the scale or BMI
- The add-before-subtract nutrition approach that actually works
- Why eating enough — especially protein — is non-negotiable for body recomposition
- The 10-12 month bridal nutrition timeline broken down phase by phase
- How underfueling and overexercising directly impact your hormones and cycle
- What to prioritize in the final months — hydration, inflammation reduction, and stability
- Why DEXA scans are the gold standard for tracking real progress
- Plus — Bayleigh announces her new podcast No Extremes launching July 8th
Links/Research Articles:
Bayleigh’s Website: https://www.balancebluecollectivellc.com/
Work With Bayleigh: https://balancebluecollectivellc.practicebetter.io/#/6303dccaf1314592c6e3e89a/bookings?s=64caec56aa6a6fd4822c505c
Bayleigh’s Instagram: https://www.instagram.com/dietitianbayleigh/
Bayleigh’s Tiktok: https://www.tiktok.com/@dietitianbayleigh
No Extremes Podcast Waitlist: https://balancebluecollective.myflodesk.com/podcast?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQPOTM2NjE5NzQzMzkyNDU5AAGnFucDrG7W3ZqsCKd51U6H9DKqJdyej1i_Ts9o2Djdo68jdUfAOfXn4vcNMKc_aem_TCdqwlup4TL4GMSPtytWCg
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Transcripts
Welcome to Wellness Fixes the Pod, a
by Maven Media production, where we
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believe you deserve real education
from real experts, delivered
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in a way you can actually use.
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I'm Dr.
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Kelsey Vick, your board certified
orthopedic doctor of physical therapy, and
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this podcast was built for the girl who
is done feeling overwhelmed and frustrated
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by conflicting health noise and is ready
for something she can actually trust.
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Every week, we have honest, science-backed
conversations about your health,
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your hormones, your brain, your
body, and everything in between.
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No fluff, no fear-mongering,
just the truth.
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Because understanding your
body is the most powerful
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thing you can do for yourself.
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A table full of experts built for
the curious girl who wants the truth.
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So welcome.
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Your seat is waiting for you.
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Today I'm bringing you guys a guest
on the pod whose approach to nutrition
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and fueling is so refreshing.
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She is a registered dietician nutritionist
and integrative and functional
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nutrition certified practitioner.
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She's also the founder of
Balance Blue Collective.
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Her approach brings together the
clinical rigor of traditional dietetics
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with the broader root cause lens of
functional and integrative nutrition.
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The result is the kind of nutrition
philosophy that gets to the
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actual why behind how you feel.
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I can't wait for you guys
to learn from her today.
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I know I learned a lot
in our conversation.
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So with that, Bailey Wessel,
welcome to Wellness Fixes the Pod.
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Kelsy: So let's start
with the foundations.
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Let's say a bride comes to you wanting
to look her best and feel her best
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on her wedding day, or really just
any girl looking to look her best
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and feel her best for a big event.
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What are some of the first things
you want her to understand about her
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body that a lot of girls get wrong?
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Bayleigh: So one of the things that I
see a lot of brides come to me about
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is they just wanna lose the weight.
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And what the actual win is, is
the body composition, right?
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So keep building the muscle while
reducing the inflammation, and
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it's two completely different
conversations and different outcomes.
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So if we think about it like, so
for example, body composition, it
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doesn't necessarily equal weight.
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So- You can be the same
number on the scale and look
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completely different, right?
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Think of Ilona, right, the rugby player.
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Like, she is pure muscle, but if you
take her BMI, like, obviously her BMI's
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gonna be high, but that's muscle, right?
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So just because you have a number
on the scale or a BMI, that doesn't
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necessarily equal healthy, right?
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Or it does equal healthy, right?
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It's just, it's not a great marker there.
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So definitely looking at that.
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The other thing is, too, with the
scale, I'm not a big fan of scale
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if you want my honest opinion.
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I think it's the single worst metric
for brides actually, when, when
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we actually look about it, because
again, it doesn't necessarily measure
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what we're actually looking at.
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So again, body composition
doesn't necessarily equal weight.
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second thing is, too, and one of
the th- biggest mistakes I see
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brides make, is they eat less
instead of eating enough, right?
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So we cut down our calories, and we,
like, super restrict, or we cut out
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a whole, like, food group and all
these different things, or we under
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eat protein dramatically, right?
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And with that one specifically,
that results in muscle loss.
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It, you know, may be disguised as
weight loss, but it photographs like…
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'Cause again, pictures are massive
whenever it comes to our wedding day.
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It photographs as, like, this
softer, less defined, less
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photogenic composition, right?
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And that's not necessarily what we want.
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So we wanna make sure we're eating
enough, and we're wanting to make sure
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we're truly fueling our bodies overall
and making sure we're getting protein
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during that caloric intake, right?
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Because that's super, super important
there, too, ? And when we think of
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protein, too, typically recommend to
brides eating a roughly around 0.8
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to one gram of protein per
pound of your goal body weight,
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and that goal body weight
is going to vary per person.
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That's how it's supposed to be, right?
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Everybody's different.
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Everybody is unique, right?
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So that 0.8
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to one gram of protein is going to be
super, super, super important there.
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The other thing, 'cause I'm throwing a lot
at you, but the other thing I see, too,
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is I see women eat half of that, right?
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They eat half the amount of protein
that they should be eating there?
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And that's, a clinical observation, not
necessarily a stat, but in my practice,
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you know, I see women that come to me and
they're typically eating closer to maybe,
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like, 50 to 60 grams when their target
should be closer to that 120 to 140.
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So overall, the biggest piece
of advice that I typically give
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brides, add before subtract, right?
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Instead of removing, like, all of
these different food groups, all
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of these different things, let's
add some good things in, okay?
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If we're not eating our vegetables,
let's add in some vegetables there, okay?
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I typically recommend trying to get
around 30 different types of fruits
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and vegetables into your diet a week,
and I know that sounds like a lot
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That's really not what we think of like
herbs and different things like that.
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Like cilan- you can do cilantro,
you could do dill, you can do basil.
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That's three right there, and those
are just added into dishes, And we're
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getting a wide variety of different
vitamins and minerals in there too.
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meal I tell brides, I'm like,
"Let's start just with the basics.
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Instead of focusing on the number,
instead of focusing on those macros,
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let's start with getting a protein, a
fiber, a carb in every meal," right?
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Because that's how we really just
build that foundation there, okay?
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And those foundations are
truly what's important overall.
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We wanna build those foundations.
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So protein, fiber, and a carb at
every single meal, So it, it's a
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wide variety of different things to
build into that overall big picture,
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but it's truly important for that
bride to be looking at as a whole
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Kelsy: What would that timeline look
like for ideal changes to be made?
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a lot of the people's mindset around
big event planning and preparation
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with their bodies is, like, extreme
restriction and wanting to decrease
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body fat, like, in a really quick way.
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So what would that healthy, like,
timeline look like for some of the
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changes that you're talking about?
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Bayleigh: Yeah, 100%.
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So it's not quick.
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All right?
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Like, it's one of those things to where I
have people come to me, not just brides,
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I mean people in general, and they're
like, "I wanna lose 10 pounds in a week."
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And I'm like, " Mm,
that's not gonna happen.
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That's not healthy.
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We- we're gonna rework this
just a little bit," right?
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But for brides specifically, we need to
be thinking, and typically it follows
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the engagement period, All right?
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I know some people are
engaged a little bit longer.
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I was a two-year engagement.
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My baby sister, she's getting
married this summer, too.
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She's a two-year engagement as well.
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But it takes that full year, and
I want brides to really take their
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time because if we crash course
it, it's not gonna work, right?
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We become overwhelmed.
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We become stuck.
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We may see some other body issues pop
up because we're like, for example,
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chronically restricting, or we're
taking some random supplement off the
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market that may not be FDA-approved.
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And then from there, what happens?
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We lose our period, we bloat more,
we start having other issues, and
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that's the last thing we want to
happen before the wedding, right?
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Very last thing.
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So overall, I typically recommend
probably around 10 to 12 months.
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That's, like, the dream timeline.
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That's what I recommend.
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Okay?
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And it's gonna give you that
perfect runway to do it right.
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It's sustainable, it's hormone-friendly,
and there's no extreme moves here,
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And so if we kinda break it down in
terms of, like, okay, what's gonna
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happen with every single month?
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So if we think in terms
of months, 12 to 9.
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Okay?
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So we're working top down.
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That's gonna be more of,
like, our foundation phase.
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So we're gonna be establishing that
protein baseline based off of your height
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and weight, mmkay, and what works for you,
what your training schedule is, what your
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work-life balance is, all those things.
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We're gonna be establishing
that sleep routine.
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That is crucial.
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Oh my gosh, the amount of times
I've talked to people about sleep…
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Yes, I'm a dietician, but sleep
plays such an important role.
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You probably do the same thing, Kelsey,
of like, "Hey, we maybe need to, like,
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get a few more, you know, hours of
sleep instead of that five to six."
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Our bodies don't recover that way, right?
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The- Good or perfect amount is around
that seven to nine hours of sleep, right?
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Like, that's like the sweet
spot in terms of sleep.
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So really establishing
that sleeper routine.
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On top of the sleeper routine too, like,
we wanna make sure, like, okay, are we
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really getting, hitting that REM stage?
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Are we getting enough deep sleep?
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Are we not tossing and
turning all night, really?
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So focusing on that foundation there.
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The other thing too is really focusing,
and this is where we can start
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introducing that strength training.
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So at a minimum, you know, strength
training about three times a week, and it
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doesn't have to be anything crazy, okay?
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It can be basic, right?
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It can be, you know, we go to the
gym and maybe we work arms, maybe we
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work back, maybe we work legs, right?
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It doesn't have to be crazy overall,
just get there, show up, work on those
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routines because the thing is too, we
gotta work on, is establishing that
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routine and developing those habits,
and I'm a big fan of habit stacking.
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I don't know if you guys have ever heard
of habit stacking, but we start small, and
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we wiggle our way up from there, right?
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So habit stacking.
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So if we start like, say
you're going to the gym, maybe
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three is not feasible for you.
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Maybe you're starting at two.
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Okay, perfect.
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Two.
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Fantastic.
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From there, we bump up to three.
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From there, we may bump up to
four, and maybe four is your max.
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That's totally fine.
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We're just getting into the gym, and we're
starting that strength training too, okay?
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And then heck, maybe you get crazy.
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You add in some cardio, you add
in some Pilates, you add all
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of these different things in.
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That's totally fine,
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But just getting in there and starting
to develop that routine, okay?
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And the last thing with that foundation
phase is that regular meal timing.
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This one's a big one, okay?
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Because I see, especially
during the wedding planning
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stage, I was guilty of it.
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I will be the first one
to admit that, okay?
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It gets busy.
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It becomes a lot, right?
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Because if we think about we have to go
visit venues, we have to meet with our
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family, we have the bridal shower, we
have bachelorette parties, we have all of
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these things going on, we forget to eat.
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And whenever we forget to eat, that
affects our blood sugar, that affects
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our energy, that makes us potentially
bloat more, that affects the weight.
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It has just this downward
spiral of effects, right?
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So in eating intuitively, and making
sure we're eating our breakfast,
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making sure we're eating lunch,
eating dinner, and if we need a
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snack in between, that's fine, right?
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00:10:46,625 --> 00:10:47,975
But eating regularly.
212
00:10:48,125 --> 00:10:51,295
So moving into month nine to six,
this is more of that optimization
213
00:10:51,295 --> 00:10:52,455
phase as I like to call it.
214
00:10:52,825 --> 00:10:56,375
So this is where we are gonna dial
in if we wanna f- you know, adjust
215
00:10:56,375 --> 00:10:58,995
our body comp a little bit more
and we need to shift that, we're
216
00:10:58,995 --> 00:11:00,665
gonna dial in our macros, okay?
217
00:11:00,975 --> 00:11:02,385
We're gonna add in that daily walk.
218
00:11:02,395 --> 00:11:05,765
And when I say daily walk, I know
10,000 steps is excessive for a
219
00:11:05,765 --> 00:11:10,011
lot of people, especially if you
are working a desk job like 90% of
220
00:11:10,021 --> 00:11:11,531
people I feel like anymore, right?
221
00:11:11,751 --> 00:11:15,881
Getting up and walking all the
time, it takes mind work, So getting
222
00:11:15,901 --> 00:11:18,201
a minimum of 8,000 steps, okay?
223
00:11:18,581 --> 00:11:18,791
Right.
224
00:11:18,821 --> 00:11:20,511
And that doesn't have to be all at once.
225
00:11:20,801 --> 00:11:24,451
Like, if you guys are oura girlies
or Garmin girlies, right, it's gonna
226
00:11:24,451 --> 00:11:27,691
track, and y- I promise you're probably
walking more than what you think you are.
227
00:11:27,831 --> 00:11:31,571
So even if it's, on my lunch break I'm
going to be intentional and I'm gonna walk
228
00:11:31,691 --> 00:11:35,621
around the building, right, or the loop
or whatever works, or around the office.
229
00:11:35,641 --> 00:11:36,021
Heck.
230
00:11:36,251 --> 00:11:36,731
You know what I mean?
231
00:11:36,731 --> 00:11:37,881
Starting to get those steps in.
232
00:11:37,891 --> 00:11:39,061
Starting to get active there.
233
00:11:39,131 --> 00:11:43,001
Okay The other thing with that
optimization phase is refining that sleep.
234
00:11:43,111 --> 00:11:46,521
Okay, you're probably gonna start
to pick up on, right, if I'm not
235
00:11:46,521 --> 00:11:49,721
sleeping well or I'm tossing and
turning, this just isn't going well.
236
00:11:49,841 --> 00:11:52,051
Okay, maybe we need to
adjust the sleep environment.
237
00:11:52,381 --> 00:11:55,811
Maybe we need to make the room darker, a
little cooler, different things like that,
238
00:11:55,821 --> 00:11:57,511
okay, and really refining that sleep.
239
00:11:57,521 --> 00:11:59,821
'Cause again, that's when
that recovery happens.
240
00:12:00,121 --> 00:12:03,401
Stress management is also really
big in this phase too, okay?
241
00:12:03,691 --> 00:12:06,171
Because again, wedding
planning is stressful.
242
00:12:06,471 --> 00:12:07,851
I mean, I was…
243
00:12:07,921 --> 00:12:09,591
I'm very type A, do not get me wrong.
244
00:12:09,621 --> 00:12:13,011
I- my mother, she's just like, "Bailey,
you just had all your stuff together."
245
00:12:13,011 --> 00:12:16,451
And I'm like, "Yes, I know, because
I don't take a break," right?
246
00:12:16,661 --> 00:12:17,981
That was me during that time, right?
247
00:12:18,051 --> 00:12:20,741
So I was stressed 24/7.
248
00:12:20,751 --> 00:12:23,071
Like, my oura ring was
just, like, off the charts.
249
00:12:23,081 --> 00:12:24,081
It's like, "Bailey, calm down.
250
00:12:24,081 --> 00:12:25,131
Bailey, calm down," right?
251
00:12:25,431 --> 00:12:28,521
stress management is crucial, right?
252
00:12:28,561 --> 00:12:31,201
Do some breathwork, meditate, right?
253
00:12:31,471 --> 00:12:36,261
I don't know if anybody meditates here,
but I have my, like, go-to meditation that
254
00:12:36,261 --> 00:12:38,961
I'll pick, or I'm a prayer girlie, too.
255
00:12:39,001 --> 00:12:43,671
I'll hop on Hallow prayer, Any
sort of just mindfulness, those
256
00:12:43,671 --> 00:12:45,311
stress management techniques.
257
00:12:45,361 --> 00:12:46,540
Even walking, right?
258
00:12:46,841 --> 00:12:50,311
Stepping away from your desk,
going and walking is super crucial.
259
00:12:50,611 --> 00:12:53,431
month six to three, this is gonna
be that refinement phase, right?
260
00:12:53,611 --> 00:12:57,281
So if we need-- if, again, if we're
working on that body comp, small
261
00:12:57,281 --> 00:12:59,511
caloric adjustments if needed, okay?
262
00:12:59,871 --> 00:13:03,121
Maybe a deficit if you
need that, too, right?
263
00:13:03,261 --> 00:13:05,231
So around that 10 to 15%.
264
00:13:05,541 --> 00:13:08,121
But if you do anything more than that,
that's when we start to see those
265
00:13:08,121 --> 00:13:10,191
hormones start to get kinda funky.
266
00:13:10,231 --> 00:13:11,671
So we don't wanna do
anything more than that.
267
00:13:11,711 --> 00:13:15,441
Again, I don't want you guys
having any wonky hormones.
268
00:13:15,791 --> 00:13:18,401
Again, a lot of times when we're
thinking marriage, a lot of
269
00:13:18,401 --> 00:13:19,741
times we're thinking babies, too.
270
00:13:19,761 --> 00:13:22,081
So that's the last thing
we wanna do here, right?
271
00:13:22,381 --> 00:13:25,871
The other thing with this,
okay, emphasizing recovery more.
272
00:13:26,021 --> 00:13:29,288
So protein, within that two hours, right?
273
00:13:29,568 --> 00:13:33,758
Or maybe we're adding in, you know,
15 minutes sauna session, okay?
274
00:13:33,998 --> 00:13:35,698
Or we're doing more stretches, okay?
275
00:13:35,708 --> 00:13:37,978
Something in terms of
that overall recovery.
276
00:13:38,278 --> 00:13:40,948
The other thing you could do here,
too, you can get some blood work done.
277
00:13:41,078 --> 00:13:44,758
We can really see, okay, what do we
need to, like, tinker with, right?
278
00:13:44,758 --> 00:13:48,458
So say, for example, we have some ferritin
low, or our vitamin D levels are low, or
279
00:13:48,458 --> 00:13:51,678
different things like that, we can start
to tinker with that and adjust that.
280
00:13:51,688 --> 00:13:53,578
That would be more in
that refinement phase.
281
00:13:53,878 --> 00:13:58,038
And then month three of one, okay, so
we're getting towards the end of it.
282
00:13:58,048 --> 00:13:59,258
We're getting close, right?
283
00:13:59,538 --> 00:14:03,418
This is gonna be that maintenance and
that inflammation reduction, And this
284
00:14:03,418 --> 00:14:09,258
is not, and I repeat, my gosh, this
is not the time to do any big fixes.
285
00:14:09,268 --> 00:14:14,218
This is not the time to go and buy
some, like, detox teas or some random
286
00:14:14,268 --> 00:14:17,288
supplement that's going to be like,
"Oh, you're gonna lose weight."
287
00:14:17,288 --> 00:14:17,538
No.
288
00:14:17,838 --> 00:14:18,928
is not the time for it, okay?
289
00:14:19,228 --> 00:14:23,568
Do not do aggressive deficits,
and that's even, like, you know,
290
00:14:23,598 --> 00:14:25,618
bumping up your workouts to,
like, three-hour workouts a day.
291
00:14:25,628 --> 00:14:26,948
Girl, that does not need to happen.
292
00:14:27,248 --> 00:14:27,478
Okay?
293
00:14:27,668 --> 00:14:30,338
Or significantly reducing
your caloric intake.
294
00:14:30,338 --> 00:14:32,298
Girl, that really does not need to happen.
295
00:14:32,298 --> 00:14:33,118
You know what you're gonna do?
296
00:14:33,298 --> 00:14:33,978
You're gonna crash.
297
00:14:34,318 --> 00:14:34,698
Okay?
298
00:14:35,018 --> 00:14:38,418
We're not doing anything
crazy during this time, We're
299
00:14:38,418 --> 00:14:41,248
focusing on skin, sleep, energy.
300
00:14:41,298 --> 00:14:42,218
That's our priorities.
301
00:14:42,338 --> 00:14:42,718
Okay?
302
00:14:43,018 --> 00:14:44,518
gonna do a few things
to really help that out.
303
00:14:44,538 --> 00:14:45,838
One being reducing alcohol.
304
00:14:46,038 --> 00:14:49,058
Alcohol is a major
inflammation driver, right?
305
00:14:49,358 --> 00:14:51,988
So we're gonna be reducing
that alcohol overall.
306
00:14:52,288 --> 00:14:55,148
The other thing we're gonna be adding
into our routine, mag glycinate.
307
00:14:55,428 --> 00:14:56,448
Magnesium glycinate.
308
00:14:56,498 --> 00:14:58,798
I'm a huge magnesium
glycinate person, right?
309
00:14:58,978 --> 00:15:00,318
I take it every night before bed.
310
00:15:00,378 --> 00:15:03,088
Helps really calm the system,
the nervous system overall.
311
00:15:03,388 --> 00:15:06,528
So taking that magnesium
glycinate before bed, right?
312
00:15:06,798 --> 00:15:08,238
It's also gonna help with
some bowel movements.
313
00:15:08,538 --> 00:15:09,758
Wanna make sure we're
going to the bathroom.
314
00:15:09,888 --> 00:15:13,008
I know some girly pops, whenever they get
stressed, they don't go to the bathroom.
315
00:15:13,208 --> 00:15:13,488
Okay?
316
00:15:13,788 --> 00:15:15,598
I have a few friends
that are that way, right?
317
00:15:15,618 --> 00:15:17,848
So we wanna make sure we are taking that.
318
00:15:17,868 --> 00:15:19,428
And also, you know what
also helps with that?
319
00:15:19,458 --> 00:15:21,798
Drinking water, And eating
your food regularly.
320
00:15:21,898 --> 00:15:23,848
You see how this all
starts to stack together?
321
00:15:23,858 --> 00:15:25,678
Okay, we're building, right?
322
00:15:25,898 --> 00:15:29,408
So we start small, habit stacking, and
then we're working our way up, right?
323
00:15:29,708 --> 00:15:33,895
Then when we think week of, okay,
this is the big one- the love of
324
00:15:33,895 --> 00:15:36,925
everything, do add anything in.
325
00:15:37,225 --> 00:15:38,625
Don't try any new foods.
326
00:15:38,925 --> 00:15:40,775
Don't try any new restaurants.
327
00:15:41,075 --> 00:15:43,605
Don't try any new supplement, okay?
328
00:15:43,975 --> 00:15:46,285
This is not the time to try
anything new, friends, okay?
329
00:15:46,605 --> 00:15:48,015
We are not messing anything up.
330
00:15:48,025 --> 00:15:52,295
We have put in the work over this
past year at this point in time, We're
331
00:15:52,295 --> 00:15:55,255
not gonna do anything to wreck the
system, The other thing we're gonna do
332
00:15:55,255 --> 00:15:58,455
here, we're gonna hydrate, We're gonna
make sure we're drinking our water.
333
00:15:58,455 --> 00:15:58,715
Why?
334
00:15:58,725 --> 00:16:01,795
Because if we don't drink our
water, o- one, start to lose
335
00:16:01,795 --> 00:16:03,035
the energy a little bit, right?
336
00:16:03,105 --> 00:16:04,815
But the other thing, too,
it can kinda dull your skin.
337
00:16:04,945 --> 00:16:08,005
Have you ever noticed that if you, like,
don't drink enough water, your skin starts
338
00:16:08,005 --> 00:16:09,595
to dull and it gets kinda, like, wonky?
339
00:16:09,595 --> 00:16:13,815
So we wanna make sure we're drinking
our water, We're gonna be eating, okay?
340
00:16:13,815 --> 00:16:14,855
I know you're not gonna want to.
341
00:16:15,155 --> 00:16:15,645
I didn't want to.
342
00:16:15,985 --> 00:16:19,415
I don't think anybody wants to eat 'cause,
like, the wedding week nerves are high.
343
00:16:19,435 --> 00:16:21,365
There's a lot of things going
on and you're like, "Oh,
344
00:16:21,365 --> 00:16:22,505
my gosh, I have this to do.
345
00:16:22,775 --> 00:16:23,805
I have to go get my dress.
346
00:16:24,025 --> 00:16:24,765
I have to make sure…"
347
00:16:24,935 --> 00:16:29,115
If you love my husband, but this
man, you know he didn't have his tux.
348
00:16:29,305 --> 00:16:31,825
So you're like, "Oh, my gosh,
I gotta get my husband's tux.
349
00:16:32,115 --> 00:16:34,835
And we have to make sure all the
bridesmaids are good and all the groomsmen
350
00:16:34,845 --> 00:16:36,275
have their tux," and everything, right?
351
00:16:36,275 --> 00:16:39,465
There's a lot of stressors going
on, and you don't want to eat.
352
00:16:39,805 --> 00:16:42,795
But you have to eat, even
if it's a smoothie, okay?
353
00:16:43,185 --> 00:16:44,975
I know there's a lot of people
saying like, "Oh, smoothies
354
00:16:45,005 --> 00:16:45,395
aren't great for you."
355
00:16:45,395 --> 00:16:51,055
You can build a really awesome
jam-packed nutrient-dense smoothie, okay?
356
00:16:51,355 --> 00:16:52,805
Anything you can get into your system.
357
00:16:53,025 --> 00:16:57,365
Make sure you are still eating
overall, Limiting that alcohol
358
00:16:57,365 --> 00:16:59,805
again, okay, especially three
to four days before, right?
359
00:16:59,805 --> 00:17:02,335
'Cause that is, again, it's
an inflammation driver.
360
00:17:02,635 --> 00:17:06,204
Making sure we're eating our proteins,
getting our fruits and vegetables,
361
00:17:06,265 --> 00:17:09,405
eating the rainbow, You can be eating
the rainbow during this entire time.
362
00:17:09,415 --> 00:17:11,655
I encourage you to eat the
rainbow this entire time, and
363
00:17:11,655 --> 00:17:12,744
I'm not talking about Skittles.
364
00:17:13,145 --> 00:17:15,325
I'm talking about your fruits and
vegetables, Right, because your
365
00:17:15,325 --> 00:17:18,615
fruits and veggies are important,
Last thing here, too, glycinate.
366
00:17:18,615 --> 00:17:20,805
Make sure you're still doing that MAG
glycinate 'cause that's really gonna
367
00:17:20,805 --> 00:17:22,194
calm that overall nervous system.
368
00:17:22,425 --> 00:17:22,845
All right.
369
00:17:23,224 --> 00:17:26,405
But overall, that's typically how
I would set up that roadmap, okay?
370
00:17:26,605 --> 00:17:27,825
That 10 to 12 month…
371
00:17:27,865 --> 00:17:30,885
This is not a crash course
right before all of this.
372
00:17:30,885 --> 00:17:32,825
It's the last thing I
want you to do, okay?
373
00:17:33,205 --> 00:17:34,145
You're gonna feel like crap.
374
00:17:34,668 --> 00:17:36,878
kinda start to look like crap,
and that's the last thing we
375
00:17:36,878 --> 00:17:38,828
want on your wedding day, right?
376
00:17:38,828 --> 00:17:40,578
Like, we want you to be stunning.
377
00:17:40,878 --> 00:17:44,738
This is your day, And you wanna
feel the best that you can.
378
00:17:45,038 --> 00:17:45,808
don't wanna feel like crap.
379
00:17:46,068 --> 00:17:49,388
So we're gonna do everything in our
power ahead of time so you don't.
380
00:17:49,688 --> 00:17:50,318
Kelsy: I love that.
381
00:17:50,338 --> 00:17:54,568
I come from the generation where
it was just the only formula we
382
00:17:54,568 --> 00:17:57,388
cared about when it came to body
composition, and honestly, who even
383
00:17:57,388 --> 00:17:58,688
cared about energy levels at that time.
384
00:17:58,688 --> 00:18:00,848
But it was like, you know,
calories in, calories out.
385
00:18:00,908 --> 00:18:04,208
Those were the only two numbers,
and I just love that you broke it
386
00:18:04,208 --> 00:18:11,278
down as, someone who is, like, just
super educated on fueling and how
387
00:18:11,318 --> 00:18:13,218
the female body handles fueling.
388
00:18:13,468 --> 00:18:16,748
You did not just talk about fueling
and, like, what you're putting in our
389
00:18:16,748 --> 00:18:20,558
body, but you talked about the holistic
aspect around all of it, which I feel
390
00:18:20,558 --> 00:18:26,718
like is those, like, extra little
secret things that are part of that
391
00:18:26,918 --> 00:18:28,408
calories in, calories out formula.
392
00:18:28,418 --> 00:18:31,628
Like, we, we didn't care about all
of the other, you know, sleep, stress
393
00:18:31,628 --> 00:18:34,248
management, hormones, blood sugar levels.
394
00:18:34,248 --> 00:18:35,308
Like, what even was that?
395
00:18:35,308 --> 00:18:38,468
We just cared about calories,
and let alone what even made
396
00:18:38,478 --> 00:18:39,388
up those calories, right?
397
00:18:39,388 --> 00:18:42,608
It was, like, the number, not
even the, like, protein amounts
398
00:18:42,670 --> 00:18:44,630
Bayleigh: it too, like, no 100%.
399
00:18:44,630 --> 00:18:47,380
And if we think about it too, like I
think we're really shifting in terms
400
00:18:47,380 --> 00:18:52,240
of healthcare overall to instead of
just looking at one picture, we have
401
00:18:52,240 --> 00:18:53,390
to look at the whole body approach.
402
00:18:53,420 --> 00:18:59,030
We have to look at everything overall,
and that includes genuinely everything.
403
00:18:59,040 --> 00:19:00,820
That includes our lab levels.
404
00:19:00,830 --> 00:19:03,110
That's going to include our sleep.
405
00:19:03,120 --> 00:19:04,590
That's gonna include our exercise.
406
00:19:04,600 --> 00:19:06,140
That's gonna include
our stress management.
407
00:19:06,150 --> 00:19:09,960
That's gonna include the way we eat,
the way we think, everything overall.
408
00:19:09,960 --> 00:19:13,320
We have to start looking at the
full picture because friends,
409
00:19:13,690 --> 00:19:14,680
you are not just one part.
410
00:19:14,980 --> 00:19:16,190
You're not just one blood test.
411
00:19:16,410 --> 00:19:19,280
You're not just one type
of exercise or one type…
412
00:19:19,630 --> 00:19:19,990
No.
413
00:19:20,290 --> 00:19:22,380
Your body doesn't get
fixed that way, right?
414
00:19:22,390 --> 00:19:24,270
And so we start, have to start
looking at it as from that
415
00:19:24,270 --> 00:19:25,950
whole body overall approach
416
00:19:26,250 --> 00:19:29,240
Kelsy: And like you said, taking
that engagement era, that bridal
417
00:19:29,240 --> 00:19:31,880
era, that 10 to 12 months, because I
really do feel like that's average,
418
00:19:31,900 --> 00:19:35,160
and a lot of body composition changes
from, like, an exercise standpoint.
419
00:19:35,160 --> 00:19:37,420
You know, I, I speak about the
same thing that you spoke about.
420
00:19:37,420 --> 00:19:40,250
Like, it takes time to experiment
with what feels good for your body
421
00:19:40,250 --> 00:19:41,810
with exercise and with fueling.
422
00:19:41,820 --> 00:19:46,860
So this bridal era is really just a
way to encourage people to look at
423
00:19:46,860 --> 00:19:48,360
things a little bit more long-term.
424
00:19:48,530 --> 00:19:52,150
Yes, the wedding day might be this,
like, motivator for these body
425
00:19:52,150 --> 00:19:54,720
composition changes, these fueling
changes that you might have needed to
426
00:19:54,760 --> 00:19:57,290
make, the sleep changes you might have
needed to make, the stress management
427
00:19:57,300 --> 00:19:58,600
techniques you might have needed to add.
428
00:19:58,900 --> 00:20:03,330
But it can be that external motivator
for these changes that can last well
429
00:20:03,360 --> 00:20:06,870
into that first year of marriage, second
year of marriage, tenth year of marriage.
430
00:20:06,870 --> 00:20:10,430
Like, it's just this nice period
where you're already thinking about,
431
00:20:10,440 --> 00:20:14,010
"How can I build the best life with
my partner, but how can I also, like,
432
00:20:14,350 --> 00:20:17,840
build the best me, you know, the hottest
version of me when it comes to my
433
00:20:17,840 --> 00:20:19,810
mind, body, soul, spirit, all of it?"
434
00:20:20,110 --> 00:20:20,480
Bayleigh: 100%.
435
00:20:20,480 --> 00:20:24,000
And I'm really big on thinking in terms
of, like, long-term health too, right?
436
00:20:24,230 --> 00:20:27,813
So heck yeah, your wedding
can be 100% your motivator.
437
00:20:27,823 --> 00:20:29,353
Fantastic, my friends.
438
00:20:29,813 --> 00:20:31,803
let's think past the wedding, okay?
439
00:20:32,003 --> 00:20:34,853
Because we're not putting all of
this work that we put in over this
440
00:20:34,863 --> 00:20:36,113
past year and just letting it go.
441
00:20:36,413 --> 00:20:37,613
W- what did you do that for?
442
00:20:37,613 --> 00:20:38,703
To look good in one picture?
443
00:20:39,083 --> 00:20:39,253
No!
444
00:20:39,403 --> 00:20:43,673
You've put in work here, my friends,
That's the last thing I wanna do, is
445
00:20:43,673 --> 00:20:45,453
all that work to go to waste, okay?
446
00:20:45,753 --> 00:20:49,103
And right, like we k- talked
about a little bit earlier, so a
447
00:20:49,103 --> 00:20:51,923
lot of women are thinking about
babies after marriage too, right?
448
00:20:52,083 --> 00:20:55,473
The work you are gonna start putting
in for that wedding is gonna be a
449
00:20:55,473 --> 00:20:59,143
roadmap leading into that, which
Kelsey and I know we're talking
450
00:20:59,143 --> 00:21:00,563
about that potentially later.
451
00:21:00,563 --> 00:21:04,673
But, you know, it's one of those things
to where if we think in terms of long-term
452
00:21:04,673 --> 00:21:11,373
health and what we want from our bodies,
what we want to, you know, portray from
453
00:21:11,373 --> 00:21:14,883
a personal standpoint, but also in our
marriage and what we wanna influence on
454
00:21:14,883 --> 00:21:18,883
our spouse and our kids and our family
and our friends and who we want to be,
455
00:21:19,243 --> 00:21:23,623
this can very well be that start, and
this can very well start that change,
456
00:21:23,703 --> 00:21:25,203
That lasting change,
457
00:21:25,613 --> 00:21:26,803
Kelsy: You touched on a few points.
458
00:21:26,813 --> 00:21:31,603
One that really stuck out to me earlier,
speaking of the, the secret contributors
459
00:21:31,643 --> 00:21:35,813
to things like body composition and
energy levels, you mentioned blood
460
00:21:35,813 --> 00:21:38,003
sugar levels related to bloating.
461
00:21:38,303 --> 00:21:43,863
And I have noticed that significantly
in my own previous history of fueling
462
00:21:43,863 --> 00:21:47,363
and trying to figure out, you know,
how to change my body composition
463
00:21:47,373 --> 00:21:50,913
primarily with deficit and caloric
deficit and not in a healthy way.
464
00:21:50,913 --> 00:21:55,023
But I noticed myself, like, when my blood
sugar levels got out of whack and I felt
465
00:21:55,023 --> 00:21:59,713
those cravings, I also felt more bloated
even with that restriction, and I think
466
00:21:59,713 --> 00:22:01,323
a lot of girls can get in that mindset.
467
00:22:01,323 --> 00:22:03,323
So can you talk a little
bit about that, too?
468
00:22:03,623 --> 00:22:04,473
Bayleigh: Yeah, 100%.
469
00:22:04,513 --> 00:22:06,713
So blood sugar actually plays
a role in so many things.
470
00:22:06,963 --> 00:22:10,523
Like, a lot more than what I think a
lot of the public and what is, like,
471
00:22:10,523 --> 00:22:13,803
social media typically, like, leads
on, which is kind of crazy, right?
472
00:22:13,803 --> 00:22:18,023
It's almost like the unsung hero
of a lot of chronic conditions, In-
473
00:22:18,153 --> 00:22:21,173
including bloating and inflammation,
and all these different things here.
474
00:22:21,473 --> 00:22:25,093
We live in a society today, and Kelsey,
I'm sure you see this all the time, too.
475
00:22:25,393 --> 00:22:27,113
We- it's very carbohydrate-based.
476
00:22:27,413 --> 00:22:31,433
live in a society I call the SAD diet,
so the standard American diet, okay?
477
00:22:31,463 --> 00:22:32,873
And it is very sad, right?
478
00:22:32,873 --> 00:22:36,503
It's a lot of processed foods, minimal
protein, very minimal fiber, okay?
479
00:22:36,803 --> 00:22:41,993
we are eating those types of diets who
are, that are very high in carbohydrates,
480
00:22:42,273 --> 00:22:43,473
what's it gonna do to our blood sugar?
481
00:22:43,623 --> 00:22:46,523
It's gonna spike it, And we're
gonna see a lot of peaks.
482
00:22:46,603 --> 00:22:50,133
What we wanna see from our blood
sugar overall are those valleys, okay?
483
00:22:50,513 --> 00:22:53,593
So what can we do to get
those valleys overall?
484
00:22:53,763 --> 00:22:56,533
Include a protein, fiber,
and carb at every meal, okay?
485
00:22:56,753 --> 00:22:57,343
It's easy.
486
00:22:57,423 --> 00:22:58,403
It's really not that hard.
487
00:22:58,673 --> 00:23:03,173
Now, those chronic blood sugar spikes,
again, that overall can contribute
488
00:23:03,173 --> 00:23:04,323
to that overall inflammation.
489
00:23:04,553 --> 00:23:07,913
It can also contribute to
hormone issues, chronic disease.
490
00:23:07,973 --> 00:23:10,413
I've seen patients even with
autoimmune conditions, right?
491
00:23:10,443 --> 00:23:13,863
Their blood sugar is all out of whack,
and it makes those conditions worse.
492
00:23:13,963 --> 00:23:16,933
We see blood sugar affect
so many different things.
493
00:23:16,983 --> 00:23:19,193
I see it affect so many
different things in practice.
494
00:23:19,223 --> 00:23:20,563
It's crazy, right?
495
00:23:20,863 --> 00:23:23,773
So including that protein, fiber,
carb, and fats, don't forget the fats.
496
00:23:23,833 --> 00:23:25,053
At every single meal.
497
00:23:25,053 --> 00:23:26,743
That's gonna be so crucial, right?
498
00:23:26,743 --> 00:23:28,923
And it's gonna help reduce
that overall inflammation.
499
00:23:29,223 --> 00:23:32,553
Another thing you can do, too, this one's
a fun trick that I always tell my clients,
500
00:23:32,803 --> 00:23:33,963
especially the ones who wear C- CGMs.
501
00:23:33,963 --> 00:23:37,473
I did a CGM trial at one point, and
that was 10 out of 10 recommend.
502
00:23:37,473 --> 00:23:37,983
That was cool.
503
00:23:38,013 --> 00:23:43,553
But walking after meals, it blunts that
post-glucose spike, which is really cool
504
00:23:43,853 --> 00:23:45,063
Kelsy: I love that what do they call them?
505
00:23:45,063 --> 00:23:48,863
Like fart girl walks or there's like
girls that'll put on it, you know?
506
00:23:48,863 --> 00:23:50,033
I'm like, "I love this.
507
00:23:50,033 --> 00:23:50,863
Yes, yes
508
00:23:51,083 --> 00:23:51,813
Bayleigh: Oh my gosh, yes.
509
00:23:52,053 --> 00:23:54,083
But it, they have something there, right?
510
00:23:54,083 --> 00:23:59,083
Like, you know, yes, wellness
influencers, we need to watch, mm-kay?
511
00:23:59,313 --> 00:24:04,873
We need to be mindful of the content
that we are taking in because nothing
512
00:24:04,873 --> 00:24:07,643
on the internet, or I should say,
a lot of what's on the internet,
513
00:24:07,673 --> 00:24:09,163
is not necessarily true, right?
514
00:24:09,383 --> 00:24:11,833
But those hot girl walks,
they have something to it,
515
00:24:11,893 --> 00:24:13,403
especially after eating, mm-kay?
516
00:24:13,443 --> 00:24:14,573
They're onto something.
517
00:24:14,873 --> 00:24:16,653
honestly, make it fun, right?
518
00:24:16,953 --> 00:24:19,113
If you're anything like me, I
love there's like a magnesium
519
00:24:19,113 --> 00:24:20,273
drink that I absolutely love.
520
00:24:20,283 --> 00:24:23,093
I'll drink my magnesium drink on my
hot girl walks or my fart girl walks.
521
00:24:23,093 --> 00:24:23,633
You know what I mean?
522
00:24:23,903 --> 00:24:24,773
Make it fun.
523
00:24:25,073 --> 00:24:26,143
your husband, take your friends.
524
00:24:26,143 --> 00:24:28,293
If you've got girly pops in
the neighborhood, make it
525
00:24:28,293 --> 00:24:29,803
like a nightly thing, right?
526
00:24:30,103 --> 00:24:33,813
Heck, if you're married and you've got
kids, put the kids to bed, go on your
527
00:24:33,823 --> 00:24:36,073
walk, whatever you need to do, right?
528
00:24:36,123 --> 00:24:37,373
It's so much fun.
529
00:24:37,383 --> 00:24:38,563
Make it interesting, right?
530
00:24:38,563 --> 00:24:39,503
They're onto something.
531
00:24:39,803 --> 00:24:43,043
of the other things they say, I'm
like, "Mm," but that one they're on
532
00:24:43,107 --> 00:24:44,377
Kelsy: The hot girl
walk, the fart girl walk.
533
00:24:44,377 --> 00:24:45,687
I just love the names that pop up.
534
00:24:45,687 --> 00:24:47,317
I'm like, or the
digestive walks, you know?
535
00:24:47,317 --> 00:24:49,127
I'm like, "Hey, that, hey,
that's cool," you know?
536
00:24:49,291 --> 00:24:49,851
Bayleigh: yes.
537
00:24:49,877 --> 00:24:50,477
Kelsy: walks, I'm like
538
00:24:50,541 --> 00:24:51,751
Bayleigh: are so creative, man.
539
00:24:51,771 --> 00:24:53,731
I am not that, I'm not that creative.
540
00:24:54,031 --> 00:24:56,501
Kelsy: I will borrow, I wish I could
credit, but I've seen it a lot where
541
00:24:56,501 --> 00:24:57,951
I'm like, "Okay, these are funny."
542
00:24:57,961 --> 00:25:00,631
Like, I actually like that
term and it's so funny to me.
543
00:25:00,631 --> 00:25:02,701
I'm like, but it also is accurate
544
00:25:03,001 --> 00:25:03,421
Bayleigh: Yes.
545
00:25:03,511 --> 00:25:04,761
No, I wish I was that creative.
546
00:25:04,761 --> 00:25:05,551
I'm really not.
547
00:25:05,851 --> 00:25:06,541
I try to be.
548
00:25:06,841 --> 00:25:10,951
I'm very, like, on the analytical
brain side, which is why I'm in the
549
00:25:10,951 --> 00:25:13,821
field that I'm in, and I'm not, like,
marketing or anything like that.
550
00:25:13,831 --> 00:25:15,921
I, I leave that up to
the marketing girlies
551
00:25:16,019 --> 00:25:16,869
Kelsy: Totally, totally.
552
00:25:17,189 --> 00:25:18,709
You mentioned a CGM.
553
00:25:18,709 --> 00:25:20,069
This is something I wanna do, too.
554
00:25:20,349 --> 00:25:24,299
I have recently gotten an updated DEXA
scan, which we were kinda talking about
555
00:25:24,309 --> 00:25:28,189
earlier when we talked about the number
on the scale and the BMI not being
556
00:25:28,229 --> 00:25:34,699
the most accurate representation of
someone's, like, whole body picture.
557
00:25:34,739 --> 00:25:38,929
And my DEXA scan, I was, like,
so proud of, you know, actually
558
00:25:38,929 --> 00:25:41,989
because we did a whole episode
on, like, analyzing my results.
559
00:25:41,989 --> 00:25:45,719
But basically, it was my first one in
11 years, and I wanted a new baseline.
560
00:25:45,749 --> 00:25:48,409
I'm in this era, I'm calling
it, like, hottest girl era.
561
00:25:48,409 --> 00:25:52,659
Like, basically before pregnancy, which
again, we will talk about, you know.
562
00:25:52,739 --> 00:25:53,519
Stay tuned, you guys.
563
00:25:53,519 --> 00:25:54,749
I'm excited for that conversation.
564
00:25:54,749 --> 00:25:58,069
But it's like, how can I, get
the healthiest but hottest
565
00:25:58,069 --> 00:25:59,029
version of myself, too?
566
00:25:59,029 --> 00:26:02,469
And with that comes the DEXA scan and
looking at my muscle mass, my fat mass.
567
00:26:02,479 --> 00:26:06,879
So I wanted this updated sort
of picture, and I was telling
568
00:26:06,879 --> 00:26:10,739
everyone I had gained I believe it
was almost 15 pounds in 11 years.
569
00:26:11,039 --> 00:26:14,749
And number on the scale, you'd be like,
"Oh my gosh, Kelsey, like 15 pounds."
570
00:26:14,779 --> 00:26:15,079
But
571
00:26:15,379 --> 00:26:15,849
Bayleigh: A lot of people
572
00:26:16,001 --> 00:26:19,651
Kelsy: yeah, when you break it down,
I think it was almost 14 pounds of
573
00:26:19,651 --> 00:26:21,191
muscle, which I was like, "This…"
574
00:26:21,201 --> 00:26:22,141
Or lean mass, you know?
575
00:26:22,141 --> 00:26:25,191
So I was like, "This is actually,
like, very, very exciting."
576
00:26:25,191 --> 00:26:28,691
So having that data for, for us
girls who are data-driven, you
577
00:26:28,691 --> 00:26:30,511
mentioned the CGM, DEXA scans.
578
00:26:30,711 --> 00:26:34,961
Where should someone who has that more,
like, analytical mind like maybe we do
579
00:26:35,261 --> 00:26:40,051
put those in their sort of, like, bridal
era or, or their hottest version era?
580
00:26:40,051 --> 00:26:43,231
Like, what are some good metrics and
objective ways to track some of these
581
00:26:43,231 --> 00:26:46,531
things that we're talking about, and
where should those be put throughout
582
00:26:46,531 --> 00:26:47,441
that sort of, like, timeline?
583
00:26:48,228 --> 00:26:48,528
Bayleigh: 100%.
584
00:26:48,558 --> 00:26:52,078
I really think the DEXA scan is honestly
one of the biggest things for it.
585
00:26:52,078 --> 00:26:54,108
CGM, mm, is it worth it?
586
00:26:54,178 --> 00:26:55,678
It's cool to see, don't get me wrong.
587
00:26:55,688 --> 00:26:56,938
Like, it'd be really awesome.
588
00:26:57,148 --> 00:26:59,058
But you can also do it with a,
like, a finger prick, right?
589
00:26:59,058 --> 00:27:01,968
Finger prick is always gold standard
when it comes to measuring CGMs.
590
00:27:02,268 --> 00:27:03,318
CGMs are not…
591
00:27:03,648 --> 00:27:07,008
One thing I found from my trial
they're not always accurate, right?
592
00:27:07,288 --> 00:27:10,188
And some of the CGMs, I've tried
multiple different types, they're
593
00:27:10,488 --> 00:27:13,238
maybe a little too off for my liking.
594
00:27:13,248 --> 00:27:16,378
So very wary of the CGMs.
595
00:27:16,378 --> 00:27:21,068
But the DEXA scan is definitely
one that I think would be
596
00:27:21,158 --> 00:27:23,068
awesome if you have access to it.
597
00:27:23,448 --> 00:27:26,548
I think, honestly, you could
almost do it at every stage.
598
00:27:26,578 --> 00:27:28,378
definitely doing it safe one, right?
599
00:27:28,388 --> 00:27:31,948
Those foundation stage, that,
like, 12 to 9-month range, just
600
00:27:31,958 --> 00:27:33,858
getting that overall baseline.
601
00:27:34,228 --> 00:27:37,288
And then if you wanna check
throughout, fantastic.
602
00:27:37,298 --> 00:27:41,698
But if you're one of those people
too, and I mean, I'm very keen and I
603
00:27:41,698 --> 00:27:44,908
try to be very mindful on this too,
because I do think it's important.
604
00:27:44,908 --> 00:27:47,408
If you're one of those people and
numbers bother you, don't worry about it.
605
00:27:47,708 --> 00:27:49,128
It's not that important, okay?
606
00:27:49,418 --> 00:27:51,408
Like, you don't need
to have those numbers.
607
00:27:51,408 --> 00:27:53,268
You don't need to
constantly be on a scale.
608
00:27:53,268 --> 00:27:54,898
You constantly don't need
to be looking, all right?
609
00:27:54,898 --> 00:27:55,978
Just don't focus on the numbers.
610
00:27:56,318 --> 00:28:01,318
If, if that is you too, right, and body
image and body composition really kinda
611
00:28:01,328 --> 00:28:04,208
starts to bug you also, pictures, okay?
612
00:28:04,288 --> 00:28:04,868
Take pictures.
613
00:28:05,178 --> 00:28:05,508
All right?
614
00:28:05,808 --> 00:28:08,008
And you can start to see that
change from pictures too.
615
00:28:08,008 --> 00:28:11,868
But, but yeah, DEXA, if you are on
that analytical mindset and you love
616
00:28:11,868 --> 00:28:15,458
to see those numbers and track on
that, you could definitely do it each
617
00:28:15,458 --> 00:28:17,408
stage if you have access to it, 100%.
618
00:28:17,736 --> 00:28:20,566
Kelsy: I feel like it also helps
me as someone who has previously
619
00:28:20,566 --> 00:28:22,506
been super concerned with the
number on the scale, right?
620
00:28:22,516 --> 00:28:24,536
Like, you know, little college
Kelsey, that, that's what…
621
00:28:24,556 --> 00:28:25,876
You didn't want the freshman 15.
622
00:28:25,886 --> 00:28:28,386
Like, that was the worst thing that
could possibly happen, you know?
623
00:28:28,686 --> 00:28:33,336
And it, it helped me to realize, like,
okay, there is more to this number.
624
00:28:33,346 --> 00:28:36,936
There is more to who I am in
my own makeup than, you know,
625
00:28:36,936 --> 00:28:37,906
just that number on the scale.
626
00:28:37,906 --> 00:28:41,016
But I've also noticed with some
of the changes that I've been
627
00:28:41,026 --> 00:28:44,656
implementing, I also feel better,
like in my skin, in my body.
628
00:28:44,656 --> 00:28:49,436
So I think, like you said, taking
pictures, but I also know that I think
629
00:28:49,446 --> 00:28:53,526
people will start to feel it once
they enact these, like, true changes.
630
00:28:53,526 --> 00:28:57,656
Again, not this extreme restriction
that I feel like a lot of us get into,
631
00:28:57,656 --> 00:28:58,976
or like you said, even the adding.
632
00:28:58,976 --> 00:29:01,926
Like, adding three hours of
exercise, like all of that stuff.
633
00:29:02,246 --> 00:29:07,356
I feel like this longer term look, you
actually do start to feel better in
634
00:29:07,446 --> 00:29:09,236
how your body, moves about the world
635
00:29:09,536 --> 00:29:09,836
Bayleigh: Yeah.
636
00:29:10,146 --> 00:29:13,976
And it's one of those things at the end of
the day, too, that's what matters, right?
637
00:29:14,006 --> 00:29:17,616
if we think about it, like,
all right, yes, we wanna look
638
00:29:17,636 --> 00:29:18,876
the best on our w- wedding day.
639
00:29:18,876 --> 00:29:21,526
Yes, we w- wanna look the best in
pictures, but at the end of the day,
640
00:29:21,526 --> 00:29:25,386
too, we got hair, makeup, this beautiful
dress you're gonna be putting on.
641
00:29:25,596 --> 00:29:30,006
You got the bridal party that's gonna
be hyping you up, But if we feel like
642
00:29:30,006 --> 00:29:33,146
crap, is it gonna matter, Because
what are we gonna be focused on?
643
00:29:33,446 --> 00:29:38,706
That we feel like crap, We wanna
feel the best that we can, okay?
644
00:29:38,716 --> 00:29:42,666
And that, that's, that's truly what's
gonna matter, We wanna be there and
645
00:29:42,666 --> 00:29:47,546
mindful and present, and feel great
enough to experience all of that, okay?
646
00:29:47,546 --> 00:29:49,256
'Cause it's one of those things
at the end of the day, if we feel
647
00:29:49,256 --> 00:29:50,706
like crap, what are we doing,
648
00:29:51,006 --> 00:29:54,236
Kelsy: I know you touched on it a little
bit before, but part of, like, feeling
649
00:29:54,236 --> 00:29:57,786
our best, not only with body composition,
but also with energy levels, relates
650
00:29:57,786 --> 00:30:02,706
a lot back to hormones, and I think
that's another sort of secret, I guess,
651
00:30:02,726 --> 00:30:06,196
ingredient in this whole grand scheme
of things that a lot of girls forget.
652
00:30:06,206 --> 00:30:10,786
So can you touch on hormones a little
bit and the role that they play in
653
00:30:10,786 --> 00:30:14,436
our bodies in helping us to look
our best, whether it's with body
654
00:30:14,436 --> 00:30:17,196
composition changes or even, like,
feel our best with energy levels?
655
00:30:17,346 --> 00:30:20,106
Bayleigh: So if we think in, like,
terms of, like, hormone health, right?
656
00:30:20,126 --> 00:30:26,046
Because I feel like hormones, for some
reason, it has become so trendy online.
657
00:30:26,296 --> 00:30:30,156
And a lot of people, I think their
intentions are truly good, but I
658
00:30:30,186 --> 00:30:31,176
think they're getting it wrong.
659
00:30:31,476 --> 00:30:33,246
for example, cortisol
has become the villain.
660
00:30:33,246 --> 00:30:35,056
Cortisol's not the villain, right?
661
00:30:35,416 --> 00:30:38,756
Or we have people who are like, "Oh my
gosh, you have to have progesterone.
662
00:30:38,766 --> 00:30:39,456
You have to have it."
663
00:30:39,756 --> 00:30:42,896
yeah, but not the way
you're saying it, right?
664
00:30:43,196 --> 00:30:44,676
Hormone health is not a vibe.
665
00:30:44,976 --> 00:30:48,056
It's measurable, and it's felt, right?
666
00:30:48,076 --> 00:30:50,276
And you guys should know
what both feel like.
667
00:30:50,276 --> 00:30:53,526
And that feels like energy that's
stable across the day, and you're
668
00:30:53,526 --> 00:30:57,526
not crashing at 2:00 PM, and you're
going to Starbucks and trying to buy
669
00:30:57,526 --> 00:31:01,446
a coffee, only to recover that energy
for you to crash an hour later, right?
670
00:31:01,826 --> 00:31:08,096
It sh- it should feel like a mood
that's reasonable across your entire
671
00:31:08,096 --> 00:31:13,276
cycle, And we're not going from one
extreme to the next off your period and
672
00:31:13,276 --> 00:31:14,906
getting close to your period, right?
673
00:31:15,206 --> 00:31:19,996
It should feel like, you know, or your
period arriving on time even, Every 24 to
674
00:31:19,996 --> 00:31:23,276
35 days, That's typical for most of all.
675
00:31:23,276 --> 00:31:25,086
It's not, you know, late.
676
00:31:25,106 --> 00:31:26,426
It doesn't come with severe PMS.
677
00:31:27,649 --> 00:31:32,289
It should feel like sleep that's
deep and also restorative, right?
678
00:31:32,569 --> 00:31:37,299
It should be, you know, your, your hair,
your skin, your nails not actively telling
679
00:31:37,309 --> 00:31:41,459
you that something is wrong, Like, our
hair is not brittle, and our fingernails
680
00:31:41,459 --> 00:31:45,759
don't have severe, like, indented lines
on it, showing that we may have a nutrient
681
00:31:45,759 --> 00:31:48,159
deficiency, And our libido exists, right?
682
00:31:48,159 --> 00:31:49,939
We have that sex drive.
683
00:31:49,989 --> 00:31:53,139
That's what it should
look like there, okay?
684
00:31:53,469 --> 00:31:56,799
And it shouldn't be
anything that that's not,
685
00:31:56,999 --> 00:32:02,369
Kelsy: how can underfueling or
overexercising affect our hormones?
686
00:32:02,369 --> 00:32:05,919
Like, what are some of the risks that
we run if we do go into some of those,
687
00:32:05,929 --> 00:32:07,889
like, extreme deficits with fueling?
688
00:32:07,889 --> 00:32:11,179
Maybe we're not, maybe our goal is
not to affect our hormones, but what
689
00:32:11,179 --> 00:32:16,429
are some things that can happen to
our hormonal health if we start to
690
00:32:16,479 --> 00:32:21,389
restrict when it comes to fueling or
overexercise or get super stressed,
691
00:32:21,419 --> 00:32:24,969
underfueling, overexercising,
lack of sleep on top of stress?
692
00:32:25,299 --> 00:32:28,379
How do all of those things affect
our hormonal health picture?
693
00:32:28,529 --> 00:32:29,659
Bayleigh: so let's
think about it this way.
694
00:32:29,669 --> 00:32:31,939
So food doesn't just, like, fuel you.
695
00:32:31,969 --> 00:32:36,059
It's the literal raw materials
that your body uses to
696
00:32:36,109 --> 00:32:38,539
actually build those hormones.
697
00:32:38,569 --> 00:32:38,929
Okay?
698
00:32:39,159 --> 00:32:43,409
So if we are not eating, not
building those hormones, right?
699
00:32:43,409 --> 00:32:47,159
And it starts to have that severe
domino effect on down, right?
700
00:32:47,159 --> 00:32:50,399
So if we think about it, it, you
know, in that three-stage framework.
701
00:32:50,419 --> 00:32:50,659
Okay?
702
00:32:50,859 --> 00:32:52,009
So one being production.
703
00:32:52,209 --> 00:32:54,299
So hormones are built from
protein, healthy fats,
704
00:32:54,299 --> 00:32:56,119
cholesterol, micronutrients, right?
705
00:32:56,119 --> 00:32:58,209
So a wide variety of different things.
706
00:32:58,509 --> 00:33:01,659
Chronic undereating chronic
underproduction, And this is
707
00:33:01,669 --> 00:33:03,429
well-established in the literature.
708
00:33:03,729 --> 00:33:07,639
It's typically called, it's a functional
hypothalamic am- am- amenorrhea.
709
00:33:07,639 --> 00:33:09,789
I can never say that word,
but amenorrhea, right?
710
00:33:09,999 --> 00:33:11,519
And that's a textbook example.
711
00:33:11,819 --> 00:33:16,539
So the body will shut down the sex hormone
productions when energy availability
712
00:33:16,539 --> 00:33:20,319
drops below, I think it's around,
like, thirty calories per kilogram
713
00:33:20,329 --> 00:33:22,829
of fat-free mass per day, right?
714
00:33:23,089 --> 00:33:25,139
So we start to see that shift.
715
00:33:25,439 --> 00:33:30,399
Number two is that regulation, So stable
blood sugar equals stable hormones, okay?
716
00:33:30,399 --> 00:33:32,599
This goes back to that blood
sugar conversation we were
717
00:33:32,599 --> 00:33:34,139
having earlier too, right?
718
00:33:34,439 --> 00:33:39,459
we're eating protein-forward meals,
including that fiber, doing that post-walk
719
00:33:39,459 --> 00:33:43,109
at the end of the meal, that's gonna
do more for your hormone regulation
720
00:33:43,109 --> 00:33:47,049
than most supplements ever will, As
a dietician, I am always food first.
721
00:33:47,079 --> 00:33:49,549
I will always forever be food first.
722
00:33:49,549 --> 00:33:53,909
Food is medicine in my book, and
food plays a crucial role in every
723
00:33:53,909 --> 00:33:57,059
single system in your body, No
supplement will ever replace that.
724
00:33:57,279 --> 00:34:00,889
You can try to out-supplement your
way out of a lot of things, including
725
00:34:00,889 --> 00:34:04,829
hormone issues, and if you still don't
w- fix that framework, if you still don't
726
00:34:04,829 --> 00:34:08,786
fix your diet, if you're chronically
undereating, it's not gonna fix it, right?
727
00:34:08,835 --> 00:34:11,216
We're just putting a Band-Aid over
a bullet hole at that point, and
728
00:34:11,216 --> 00:34:12,735
it's just not going to work, right?
729
00:34:13,813 --> 00:34:14,382
clearance.
730
00:34:14,583 --> 00:34:18,652
So this one, if we think in terms of
our liver and our gut, They metabolize
731
00:34:18,663 --> 00:34:20,203
those hormones for elimination.
732
00:34:20,463 --> 00:34:21,393
Our body-- Shocker.
733
00:34:21,533 --> 00:34:23,983
Our body has elimination systems, right?
734
00:34:23,983 --> 00:34:24,882
They have detox systems.
735
00:34:25,183 --> 00:34:25,353
Wow!
736
00:34:25,433 --> 00:34:25,763
Right?
737
00:34:26,003 --> 00:34:30,023
You're sold all these things online
saying, "Oh, this is gonna detox you.
738
00:34:30,243 --> 00:34:32,053
Oh, drink this tea, and this is gonna…"
739
00:34:32,092 --> 00:34:33,333
No, it doesn't work like that.
740
00:34:33,422 --> 00:34:35,513
Our body actually does that for us.
741
00:34:35,842 --> 00:34:36,873
So amazing.
742
00:34:37,023 --> 00:34:38,783
Isn't it amazing how
our bodies are created?
743
00:34:38,933 --> 00:34:39,862
Truly, right?
744
00:34:39,862 --> 00:34:42,362
Like, we have that liver and our gut
that does that work for you, right?
745
00:34:42,543 --> 00:34:44,612
Whenever you go to the bathroom
and you poop, what is that?
746
00:34:44,623 --> 00:34:45,313
It's elimination.
747
00:34:45,333 --> 00:34:48,433
It eliminates the bad things
out of the body, right?
748
00:34:48,733 --> 00:34:52,322
if we're constipated, okay-- And you're
probably like, "Why are we talking about
749
00:34:52,322 --> 00:34:55,263
constipation with hormones, Like, but how
does that have to deal with it, right?"
750
00:34:55,563 --> 00:35:00,116
So whenever we're constipated, we
have that recircling of estrogen.
751
00:35:00,266 --> 00:35:01,776
And that's not great for the body.
752
00:35:01,796 --> 00:35:05,036
Whereas if we have regular
bowel movements, it supports
753
00:35:05,036 --> 00:35:07,236
that proper hormone clearance.
754
00:35:07,496 --> 00:35:08,516
Three things, right?
755
00:35:08,536 --> 00:35:11,106
So a lot of things happen
with those hormones, okay?
756
00:35:11,376 --> 00:35:15,536
And a lot of things happen to make
those hormones work the way they should
757
00:35:15,836 --> 00:35:18,866
Kelsy: I love that, and I actually,
I'm gonna like now think about
758
00:35:18,866 --> 00:35:20,416
this when I'm eating my own food.
759
00:35:20,416 --> 00:35:21,896
Like, I'm building my hormones.
760
00:35:21,896 --> 00:35:23,776
You know, I love looking
at it that granular.
761
00:35:23,926 --> 00:35:25,246
Or you know, I'm building muscle.
762
00:35:25,546 --> 00:35:29,626
The two-hour window of protein after
exercise, I've been trying to be a
763
00:35:29,626 --> 00:35:33,226
little better about that because I'm
one of those people that probably
764
00:35:33,226 --> 00:35:36,426
would tell you, like, "It's so
hard for me to eat after exercise.
765
00:35:36,426 --> 00:35:37,386
I just don't feel hungry."
766
00:35:37,386 --> 00:35:40,556
But I've been being more purposeful
about that, and I think of
767
00:35:40,556 --> 00:35:43,523
it as like I'm building the
muscle So I, I like that, image
768
00:35:43,857 --> 00:35:47,717
Bayleigh: My go-to, was gonna say
my go-to literally, fun fact, is
769
00:35:47,717 --> 00:35:48,897
literally dates and almond butter.
770
00:35:49,197 --> 00:35:50,467
Just trying to get, like, some protein in.
771
00:35:50,507 --> 00:35:51,317
That's an easy one
772
00:35:51,617 --> 00:35:53,077
Kelsy: I've been making date bark.
773
00:35:53,107 --> 00:35:57,317
So I'm doing dates, sun butter,
which I've found spreads a little
774
00:35:57,317 --> 00:36:00,187
easier than the almond butter that
I buy, and then dark chocolate.
775
00:36:00,207 --> 00:36:02,137
I'm a huge dark chocolate fan, so
776
00:36:02,299 --> 00:36:03,149
Bayleigh: That one's good too.
777
00:36:03,169 --> 00:36:04,269
I love dark chocolate too.
778
00:36:04,289 --> 00:36:04,929
It's not bad.
779
00:36:05,127 --> 00:36:05,827
Kelsy: no, but
780
00:36:05,939 --> 00:36:06,419
Bayleigh: chocolate's not
781
00:36:06,497 --> 00:36:08,927
Kelsy: it's delicious, and
it's a little dessert too.
782
00:36:08,927 --> 00:36:10,767
But that's funny, the
dates and almond butter,
783
00:36:11,013 --> 00:36:11,643
Bayleigh: really good
784
00:36:11,807 --> 00:36:12,307
Kelsy: it's…
785
00:36:12,557 --> 00:36:13,737
The dates and almond butter are good.
786
00:36:13,737 --> 00:36:18,437
I, I, like, flatten my dates, roll the
sun butter on it, and then I freeze it.
787
00:36:18,527 --> 00:36:19,677
You know, I do like a…
788
00:36:19,947 --> 00:36:22,847
It, it's more of a process than
just the date and the almond butter.
789
00:36:22,847 --> 00:36:25,157
So the date and the almond butter
is a little more approachable
790
00:36:25,457 --> 00:36:25,817
Bayleigh: It's okay.
791
00:36:25,947 --> 00:36:28,927
there's one product I'm
obsessed with right now.
792
00:36:28,947 --> 00:36:31,277
I am not affiliated with
them whatsoever, I promise.
793
00:36:31,647 --> 00:36:37,107
Realzy is, like, my quick and easy,
like, I will just go and grab it e-
794
00:36:37,127 --> 00:36:39,997
whether it's, like, a pre-workout snack
or I need something, like, right after.
795
00:36:40,027 --> 00:36:41,367
They're, like, almond filled dates.
796
00:36:41,667 --> 00:36:44,647
And I know it's a super easy snack to
make, and I know I could make it myself,
797
00:36:45,007 --> 00:36:46,577
but just the convenience of it is
798
00:36:46,923 --> 00:36:49,123
Kelsy: Real Z, like real food, Real Z.
799
00:36:49,173 --> 00:36:50,143
Okay, I haven't heard of those.
800
00:36:50,143 --> 00:36:51,223
I'm gonna have to go look those up
801
00:36:51,523 --> 00:36:54,463
Bayleigh: it's R-E, R-E-A-L-S-Y.
802
00:36:54,507 --> 00:36:54,747
Kelsy: Okay.
803
00:36:54,747 --> 00:36:55,867
I'm gonna … I have never had them.
804
00:36:56,117 --> 00:36:58,077
I'm sure they're probably really
good in the fridge, like a little,
805
00:36:58,097 --> 00:36:58,907
you know, like a little popper
806
00:36:59,207 --> 00:37:00,457
Bayleigh: Oh, I haven't done that.
807
00:37:00,457 --> 00:37:01,017
That sounds good.
808
00:37:01,317 --> 00:37:02,707
Kelsy: the convenience factor too
809
00:37:02,723 --> 00:37:03,013
Bayleigh: good.
810
00:37:03,313 --> 00:37:03,963
Yes.
811
00:37:04,003 --> 00:37:05,753
Well, and that's big
for people too, right?
812
00:37:05,753 --> 00:37:08,533
Because, like, that's one of the
biggest things I hear, especially,
813
00:37:08,533 --> 00:37:11,953
like even from brides, from mothers,
from, you know, everybody is, " I
814
00:37:11,953 --> 00:37:16,313
wanna eat healthy," but it's the
convenience of it, We are now shifting,
815
00:37:16,503 --> 00:37:20,193
which is finally, as a population to
where, okay, if we're gonna make…
816
00:37:20,493 --> 00:37:24,223
we have to have this from a convenience
standpoint, we want good ingredients,
817
00:37:24,593 --> 00:37:29,853
we want this to be a better option, we
want it to have fiber, we want it to have
818
00:37:29,853 --> 00:37:33,773
protein, we want it to have what it needs
to have in it, and be healthy, right?
819
00:37:34,003 --> 00:37:36,553
And so we're seeing all these
products flood the market right
820
00:37:36,553 --> 00:37:37,843
now, which is fantastic, great.
821
00:37:37,883 --> 00:37:38,633
I love it.
822
00:37:38,933 --> 00:37:41,023
And you have products like
Realsea that are coming on, and
823
00:37:41,023 --> 00:37:42,153
it's just a quick and easy grab
824
00:37:42,453 --> 00:37:42,753
Kelsy: I love it.
825
00:37:42,793 --> 00:37:46,673
Well, Bailey, thank you so much for coming
on, chatting all things like bridal,
826
00:37:46,673 --> 00:37:51,753
wedding prep, fueling, but really just a
sneaky way to talk about female physiology
827
00:37:51,753 --> 00:37:54,033
and how food actually affects our bodies.
828
00:37:54,043 --> 00:37:55,403
So thank you so much.
829
00:37:55,513 --> 00:37:56,883
How can people support you?
830
00:37:57,063 --> 00:38:00,853
What do you have coming up that's
super exciting that just recently
831
00:38:01,163 --> 00:38:02,223
sort of we started hearing about?
832
00:38:02,523 --> 00:38:03,403
Bayleigh: Oh my goodness, yes.
833
00:38:03,443 --> 00:38:07,003
You guys can find me, I own a private
practice called Balanced Blue Collective,
834
00:38:07,013 --> 00:38:10,273
so you can find me on Instagram
under Balanced Blue Collective.
835
00:38:10,283 --> 00:38:12,713
You can find me on Instagram
under my personal, which
836
00:38:12,713 --> 00:38:13,933
is Dietician Bailey, right?
837
00:38:13,933 --> 00:38:15,543
We post all those fun things.
838
00:38:15,543 --> 00:38:18,943
You can find me on TikTok under
Dietician Bailey, all those fun things.
839
00:38:19,243 --> 00:38:22,803
We have a lot of fun things coming up
with Balanced Blue Collective actually.
840
00:38:23,073 --> 00:38:26,933
Surprise, surprise, I'm launching
a podcast, So that'll be launching
841
00:38:26,983 --> 00:38:30,873
July 8th, It's called No Extremes,
and we'll be talking all things
842
00:38:30,873 --> 00:38:35,203
nutrition, all things integrative
functional nutrition, No BS, okay?
843
00:38:35,463 --> 00:38:37,123
We're direct, we're to the point, right?
844
00:38:37,353 --> 00:38:41,033
And you can also find me dir- through my
services through Balanced Blue Collective
845
00:38:41,333 --> 00:38:41,583
Kelsy: Awesome.
846
00:38:41,583 --> 00:38:44,193
You said you're out of Indiana,
but can any other states or girls
847
00:38:44,193 --> 00:38:45,223
in other states work with you?
848
00:38:45,523 --> 00:38:47,873
Bayleigh: Yes, so I'm
in Indiana right now.
849
00:38:48,173 --> 00:38:52,158
Fun fact the which is the Commission
of Dietetic Registration, we're
850
00:38:52,158 --> 00:38:54,018
working on licensure compact.
851
00:38:54,288 --> 00:38:56,978
So hopefully that's going to be
launched soon, and hopefully Indiana
852
00:38:56,978 --> 00:38:59,678
can hop on that train so we can do
that, so we can practice out of state.
853
00:38:59,708 --> 00:39:03,418
But outside of that if you
are in California, Colorado,
854
00:39:03,458 --> 00:39:07,488
Arizona, Michigan, Virginia,
Washington, and Maine, let me know.
855
00:39:07,498 --> 00:39:08,448
I can help you out.
856
00:39:08,628 --> 00:39:12,698
But we do have a wide variety of
different, things coming up, too,
857
00:39:12,888 --> 00:39:15,578
that aren't licensure required.
858
00:39:15,588 --> 00:39:17,038
So a lot of good things coming.
859
00:39:17,038 --> 00:39:19,318
I'm really trying to help you
guys out because a lot of people
860
00:39:19,318 --> 00:39:20,998
are needing a lot of information.
861
00:39:21,298 --> 00:39:23,458
I'm helping out in any way that I can
862
00:39:23,556 --> 00:39:23,966
Kelsy: I love it.
863
00:39:23,966 --> 00:39:25,436
And I learn so much from Bailey.
864
00:39:25,436 --> 00:39:28,746
I'm in Texas, so I wouldn't be able to
work with her from a formal standpoint,
865
00:39:28,746 --> 00:39:31,506
but honestly, the education you share,
I'm so freaking excited for your
866
00:39:31,506 --> 00:39:35,136
podcast because I know you guys can
tell she's such a, a light, a joy.
867
00:39:35,146 --> 00:39:38,176
Like, she has a way of sharing
information in just like a fun, girly
868
00:39:38,186 --> 00:39:42,086
way, but also you know it's like coming
from someone who has the education
869
00:39:42,096 --> 00:39:44,506
and clinical expertise to back it up.
870
00:39:44,506 --> 00:39:46,386
So I really appreciate you.
871
00:39:46,406 --> 00:39:47,586
I really appreciate you coming on.
872
00:39:47,626 --> 00:39:50,116
I'm excited for our next conversation.
873
00:39:50,124 --> 00:39:50,614
Bayleigh: me on.
874
00:39:50,624 --> 00:39:51,284
Thank you.
875
00:39:51,316 --> 00:39:51,536
Kelsy: Yes, yes.
876
00:39:51,836 --> 00:39:52,346
Awesome.
877
00:39:52,356 --> 00:39:56,556
Well, I also will leave all of the links
to all of Bailey's socials, how to book
878
00:39:56,556 --> 00:40:00,356
with her her website, all the things for
that, including her wait list for her
879
00:40:00,356 --> 00:40:04,106
podcast that releases July 8th, for those
of you guys in the show notes below.
880
00:40:04,136 --> 00:40:05,676
But thank you guys for joining us.
881
00:40:05,706 --> 00:40:09,016
I hope you learned a lot from Bailey,
and we'll see you guys again on the next
882
00:40:09,016 --> 00:40:10,416
episode of Wellness Big Sis the Pod.
