Lately, I've been having so many conversations with women who sometimes feel like they're at the will of their cravings. I know how frustrating it is when you're trying to change your body composition but find yourself overeating and then judging yourself for it. If this sounds familiar, don't worry – I’m here to help! In this episode, I share my tips and tricks to help you understand your hunger, fuel your body, and avoid unnecessary rigid eating. The best part? You don't need to give up your favorite foods to make progress. You just need to make some minor adjustments to see a big difference! 

I've spent over 30 years helping people take control of their cravings and feel incredible. And I've found that if you're struggling with willpower around food, it's often a biological cue telling you that you're hungry. By listening to what your body needs, you can choose what you want to eat according to your eating strategy, intentions, philosophies, and beliefs and still achieve your goals. Say goodbye to feeling guilty, ashamed, or hangry and say hello to eating in a way that sustains the body you want while satisfying your appetite! 

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

• Why I became interested in hunger and cravings
• What being hungry actually means for your body
• How hunger and cravings are linked to survival instincts 
• Understanding intermittent fasting, glucose, and insulin 
• Making smart breakfast choices for all-day energy 
• Macronutrient balanced meals
• The truth about a “low-carb” diet 
• Demystifying an “eat this, not that” ideology 
• Finding the sweet spot for a macronutrient distribution 

Resources Mentioned:

• Listen to the first 27 episodes of Holly Perkins Health Podcast HERE
• See the research on how insulin and glucagon regulate blood sugar HERE
• Join the waitlist for my Learn To Eat Workshop HERE

Follow Me: 

Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook: facebook.com/HollyPerkinsFitness/

Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.

If hunger or cravings, derail your intention to eat right. And you end up caving to cravings, eating more than you need. And feeling like you just set yourself back. It could be because you ate the wrong things before noon. That's right. If you want to feel cool, calm and collected around food, and feel stable all day, keep listening. Hello, and welcome back if you are new around here, Hello, my name is Holly Perkins. And I help you use strength training and intentional nutrition to create the body that you need to keep up with the life that you love. And today's episode is going to rock your world and change your life. If you're someone who feels like hunger and cravings are derailing your best intentions and therefore stalling your progress. Have you ever been so hungry, that you felt like you couldn't control yourself? And therefore you ended up eating way more than you needed? Or way more than you wanted to? Or way more than you really intended to? Or have you ever experienced a craving so strong that you went out of your way to satisfy it? Yep, me too. Have you ever heard my lemon pound cake story, oh, my goodness, the length, we will go for an intense craving.

So we're going to jump in. But first I am in my new studio in Pennsylvania. And if you are new around here, you may not know that I converted a very old barn on my family's 1000 acre property in rural Pennsylvania. It's an incredible studio gym office space for me. And inevitably, there is always something going on outside. That's creating noise. So today, we've got lawn mowing, and we've got some really strong gusty winds. So if you hear some noise in the background, my apologies, I hope that it's not too distracting.

So recently, I have had more conversations than normal with women who feel, in their words, completely powerless to cravings, that's a quote, and are sometimes so hungry, that they end up over eating with their next meal. And then they find themselves in this horrible cycle of self judgment for eating more than they needed, or more than they wanted to or they intended to. This pattern is both discouraging and problematic, because it really does slow your progress if you're trying to change your body in some way or improve your body composition. And maybe more than that, it tends to trigger this cycle of rigid eating rules, which really are not necessary, beyond the psychological abuse that it causes you. It really does set back your intentions for progress. And if you're like some of my clients, it has a tendency to throw you into a cycle of self abuse where you go through a few days or a few weeks of feeling down on yourself feeling failed, feeling bad about yourself because you weren't able to stick to your intention.

So here's the newsflash, I have a different approach to this. I believe that if you're struggling with hunger and food cravings, it's actually a biological cue that your body is not getting what it needs. Homeostasis is kicking in, and you're simply responding to that Goddess Mother Nature. If you're someone who gets down on yourself, like I said, because you've over eaten, or you beat yourself up when you cave to a craving like a cookie, or two or three or four.

This episode will help you reduce hunger and crush cravings, simply by changing how or what you eat in the morning. And if you're someone who usually skips breakfast altogether, please, please, please, please, please keep an open mind. Hear me out and consider what I'm going to say. If you're struggling enough right now, you might find that it's time to try something new. In this episode, you're going to hear how stabilizing your blood sugar at the start of the day impacts how you feel all day long. And specifically, later in the day. How eating more protein than you need, and fewer carbs than you want could be contributing to both hunger and food cravings and third How choosing foods buy in eat this not that ideology could be setting you up for rigid eating, that's just not necessary.

Here's the thing. Wouldn't it be awesome to feel cool, calm and collected around food and not hangry or crippled by cravings? When you get your morning routine, right? It is so much easier to eat in a way that is sustainable and satisfying, without rigid rules or eliminating entire food groups. In fact, when I created my methodology, if you will, and I changed the way that I was eating, my appetite became so stable, that I could walk through a room of side cards, doughnuts, and I could just look at them and say, No, I'm good, I want it, but I don't need it. And I'm gonna walk away. It is so empowering to not feel beholden to hunger and food cravings. And it's just not necessary. In fact, I believe hunger is the very thing that causes most problems for all of my clients, especially if you don't realize that you're hungry. It's the thing that I help my clients get straight, so that they can choose what they want to eat, according to their eating strategy, their intentions, their philosophies, their beliefs, rather than having this survival reaction that's rooted in hunger, if you sometimes feel powerless to food, I believe it's because your body is signaling you to eat on a biological level, whether you realize it or not,

I first became motivated to understand hunger and cravings. Back in my 20s, when I was struggle bussing big time. At the time, I was a young trainer working with a lot of runners and I was a runner myself. So back then this was in the early mid 90s, there wasn't as much emphasis on nutrition as there is today. And by the way, the Internet was really just getting started. If you could imagine that. no Facebook, no Instagram, no social media, it was a time of Yahoo. And that was about it. So back then there was a mentality that running was a workout running was fitness. And if you wanted to run better, you just needed to run, right? Or that to work out hard, so that you could become more fit, right, it was really pretty simple want to be fit workout hard want to be fit, go for a run. And that was kind of largely how we operated until we got a lot more sophisticated around nutrition and fitness. And back then there was really a bit of separation between looking fit and diet. But now we know those two things are interdependent. So at the time, my diet was not right for my needs. And I would get these intense, I mean, seriously intense sugar cravings that I just couldn't shake. I would try everything. And I usually ended up caving to my cravings. I remember thinking that since I was craving sugar, so much, my body must need it. And on some level, that was true, because I know when I look back now, I wasn't getting enough carbs in general each day, and my body was literally screaming at me to get the carbs that I needed. And my body was communicating to me in a way that I would listen. And at that time, it was a lemon pound cake. I don't know why. I don't think I've had lemon pound cake in 10 years. But back then, that was the thing that would get my attention and get me to eat carbs. So one freezing cold, wintry stormy night in New York City.

I was on the couch. It was late, probably about 10 o'clock and I could not stop obsessing over lemon pound cake. And at this point, it had been going on for hours, maybe even most of the afternoon. It was snowing and it was cold and it was late and the last thing that anyone would do would be get up, get dressed. Go outside in New York City, and walk numerous blocks to get lemon pancake, but alas, that's exactly what I did. I got dressed up in layers of wintery clothing, my boots, my hat, my scarf, so that I could leave my warm cozy couch and go outside on foot and walk to get lemon pancake. I remember that when I got to the corner bodega. I said to myself, I mean, I remember this distinctly, I probably think a crazy person, as I stared at the lemon pancake. I said, All right, I came all of this way. I might as well get to. And I did. And I ate them.

And now when I look back, if I did that, now, it wouldn't be a big deal. But back then, I really felt failed. It felt like it was a failure of willpower. It felt like I had no discipline, I had no self respect, because I knew the last thing I needed to do would be eat two huge pieces of lemon pound cake, by the way. Now, it's not that it's a crime, to eat two pieces of lemon pancake, it's the craving was really a response to the fact that I wasn't feeding my body right for its needs. It was a reaction, it was a symptom. It was the beginning of learning that the intense craving was a symptom of something else that needed to be addressed. Not that my body needed lemon pound cake in particular. And not that my body needed sugar, but that my body did need something else.

Now listen, this isn't a story about me. I tell it in the hopes that maybe you can relate because this is what I hear from so many women that come to work with me. So no, this hunger and cravings are a mechanism of homeostasis, which is an incredibly complex system of biological processes that are in place to ensure your survival. It's not a made up concept. It's a very real thing. And a great example of homeostasis is for example, your your body's temperature regulation. Okay, so the average internal human body temperature is 98.6 degrees Fahrenheit. And that is to protect the vital organs that keep you alive. If your internal body temperature were to change drastically, there would be damage to your body and to your vital organs. One feature of homeostasis is your body's ability to adjust to the ambient temperature to keep your internal temperature in a very narrow range to protect your brain, your heart, your muscles, your liver, all those vital organs. So imagine this, if you step outside into the cold, freezing cold, your body eventually responds by keeping your internal temperature up, it's not like you step outside, and your internal temperature drops to match the temperature outside. But if you stay outside long enough, you'll start to shiver, right? This is a response to keep your internal body temperature up and to keep your organs warm.

Now, if you step outside of a cool environment in the summer, and it's 112 degrees outside, your body responds by keeping your internal temperature low, right, you don't step outside and immediately your internal temperature matches 112 degrees. But if you stay in the hot environment long enough what happens? You start to sweat. This is homeostasis. This is the complex biological system that keeps you safe and alive. Now, if your body senses that your blood sugar is dropping too low, there are survival mechanisms of homeostasis, that ward off starvation. If you don't eat for six hours, or eight hours or 12 hours or even 24 hours, you don't die. But your body does enter into a protective mechanism because it thinks whoa fuel sustenance and calories are scarce. So I need to preserve and protect my biology. And so for example, one of those mechanisms is the depletion of muscle and liver glycogen, and then the metabolism, or catabolism of muscle, your body basically turns inward to protect itself. Your body has ways to resist starvation for a period of time.

And now here's the thing in this day and age, true starvation isn't likely for most of us, thank goodness, especially for listening to this podcast right now, it's probably not a real threat in your life, but to your body's protective mechanism. All it knows is I'm not getting enough fuel, energy glucose or protein to support my body functions. And therefore, homeostasis will trigger some kind of mechanism to get you to eat, it's like the body's alert system goes up, alert, Alert, alert, we don't have sustenance you need to eat. And while your rational brain knows you're not going to starve, your body doesn't. And this is why we've been around for 1.8 million years or so depending on your beliefs of evolution. And while this is super Simplified, this is one example of how hunger and cravings are linked with survival. They signal you to eat right hunger and cravings drive you to eat, eating brings sustenance, sustenance ensures your survival. It's important to note that these very same mechanisms are how we utilize fasting as a possibly positive health action. So effective intermittent

fasting is dependent on these triggers of starvation, you just have to muscle through them. Now, I think intermittent fasting can be beneficial at times. But in general, I'm not a huge fan of it. I find that for most women who are active, it just causes more problems than it's worth. Especially if you're not doing it in a highly strategic and intentional calculated way. If you're doing sloppy, intermittent fasting and or you're trying to do it every single day, as a lifestyle, you're probably not doing it effectively. Hunger means that your body needs either one more energy to survive or to food to create glucose, which glucose is like the gasoline to your vehicle. hunger and cravings are really great mechanisms to motivate you to seek out food and eat clearly to get me off the couch on a stormy Tuesday night and trudge blocks in the snow to get lemon pound cake, there had to be a strong driving need. So if you'll agree with me on that, can't you then see how hunger and cravings are really just reactions to a biological need and drive that isn't being met. In my lemon pancake example, I now know that my body desperately needed both calories and glucose and my body's drive to survive homeostasis, ensured that through lemon pound cake, my favorite indulgence at the time, the human body's drive to survive is so strong and it's intelligent.

If your body senses to little glucose is going to motivate you with the most desirable and concentrated source for sustenance, sugar, and fat. Sugar provides fast glucose to your body and your brain. And fat provides a concentrated source of energy in the form of calories. Have you ever noticed that you never get cravings for broccoli or beans like a craving to the degree that you would get off the couch and go out and get it most often? Not normally. Now listen, you might desire broccoli and beans at times. But how often does someone actually crave broccoli so much that they're willing to overcome what they're doing at 10 o'clock at night and go out in a snowstorm and procure it so rare? Does that happen? And if that's you, please let me know. Because it would be the first for me, and that's after 30 years of coaching people. So if hunger and cravings are direct Knowing your best diet intentions, and causing you setbacks, or causing you to feel bad about yourself, I've got three things to understand. So that you can change it and feel cool, calm and collected all the time, rather than hangry. Hungry, and beholden to cravings.

One of the most common mistakes I see in clients who come to me who wants struggled with hunger and cravings, is eating the wrong things before noon, even if you're not hungry, or having coffee, in lieu of breakfast, or some kind of hot beverage or coffee related thing in the morning. So often this mistake happens because people believe that not eating in the morning equates to intermittent fasting or some twisted version of biohacking. Or the eating less is going to help you lose weight. But here's the thing, not eating overnight, while you sleep is considered fasting. And if you subscribe to the idea of intermittent fasting, then you'll need to continue that fast for your intended number of hours, whatever protocol that you're following, and this is a much longer conversation. If you don't do intermittent fasting, right, all you're doing is messing with your body's blood sugar regulation, and you're probably causing more problems. If you're doing it right, you don't do it as a lifestyle. You do it in short stretches very intentionally, it could be one day per week, it could be one week per month. It's not a lifestyle. It's never been intended to do every single day as a lifestyle. So when you wake up in the morning, and you start moving and thinking and you get out of bed and your heart rate goes up, your brain needs glucose, that is the gasoline for your brain.

Glucose is the simplest form of sugar, and it's created through the foods that you eat. If that glucose isn't there, your brain will find some alternate method for getting its juice. And this is where you can get into trouble. So if you get up in the morning, and you get going and you're not muscling through the symptoms that come with intermittent fasting, and then you kind of nibble here or nibble there, or you drink some kind of beverage in the morning that has calories in it in any form. Whether it's pure fat, if you put oil or butter in your coffee, or if it's collagen, if there are calories, you're interrupting that fast. So it's not proper intermittent fasting. This is especially bad if you're ingesting anything other than water, or plain caffeine, like black coffee, or black tea, or anything that has calories in it. If you have plain green tea, plain black tea, plain black coffee, something that has no calories, and you're holding out long enough to be considered fasting. It can work if it's working for you keep doing it. If you're not doing intermittent fasting, right, I say don't do it because it really does cause more troubles and I get way better results with my clients when I take them off intermittent fasting, especially women 45 And up and I have them break their overnight fast with a macro nutrient balanced meal.

Now if you're committed to intermittent fasting, you don't have to skip breakfast. There is an alternate way of fasting called early time restricted feeding which generally if I've got a client who I feel would benefit from intermittent fasting, this is the approach that I use. You get up in the morning and you eat your eating window is for the first hours of the day. And then your non eating fasting starts in the late afternoon until breakfast the next morning. I believe one reason why so many women are doing sloppy intermittent fasting is because you're waking up in the morning. Your liver hasn't detox overnight, and you're not hungry and so you're just like I don't feel like eating so I'm gonna fast until noon. That is not a good Good reason to be intermittent fasting. And beyond skipping breakfast, the wrong breakfast can throw you off track too. So having a latte or a coffee with collagen and fat, or even eating a protein heavy meal without sufficient carbohydrates will also cause more hunger, cravings and energy slumps. Later in the day, there's a big correlation between what you do in the morning and how you feel in the afternoon. And as I always say, eating something is better than nothing for sure. But better than something is eating a macronutrient balanced meal.

A macronutrient balanced meal stabilizes blood sugar, and gives your body fuel for the day. This means you'll experience fewer cravings, less hunger, and better energy all day long, especially in the afternoon when that caffeine wears off. Yes, this applies to you. Even if you don't use caffeine, there is a huge correlation to what you're doing at breakfast, and the symptoms you feel in the afternoon. If you are always hungry, often fighting cravings, or hitting a wall in the afternoon, take a good look at what you're eating before noon. I've got two more powerful tips coming up for you. But first, another issue I'm seeing when clients come to me is being really protein heavy, and eating more than you need, and fewer carbs than you want.

There's so much talk about protein these days, and many people are making the mistake of overlooking the fact that carbs are just as important as protein. When we look at macronutrient distribution, I would even say carbs are more important than protein. So if you're over emphasizing protein, you might be under emphasizing carbohydrates. There is still this unconscious assumption and belief and operating system really that's just been ingrained into our culture, that eating fewer carbs leads to fat loss and or weight loss. And while that could be true in a vacuum, without a doubt, and it could be true for some people. And maybe for you, that's cool. Most people are actually not really going low carb when we take a real look at tracking your eating. And we look at a seven day cycle. So you might be low carb Monday to Thursday, but certainly not over the weekend. If you're tracking your macronutrients accurately, and you're consistent, and you find that you feel best eating low carb, keep doing it do not fix what's not broken, right. That's the thing, don't fix what's not broken, if it's working for you. But if you think you're doing it, but you're not sure that you are ie you're not tracking accurately and really taking a true look at what you're actually eating. And you're not getting the results that you want, then why are you doing it.

And that's what I see most of the time when people come to me is they're like, Oh, I've been low carb for years. And I say, Have you let's take a good look at it. Oftentimes, they're not low carb because they're having lots of alcohol and chips and block on the weekend. Or they are low carb, but it's not working for them. And so really step back and take a moment and say is quote unquote, high protein working for you or low carb working for you. Because some of this is coming from the misconception that you need to restrict in order to lose weight. either restrict calories or restrict carbohydrates, right. And while you must be in a calorie deficit, to burn off extra body fat, most people are actually closer to being in that calorie deficit than they realize. You might think you're so far away and you've got to restrict all your carbohydrates in order to lose weight and burn off fat, right? You might be closer than you think. And it's not a protein versus carb a conversation. It's a rebalancing, redistribution and checking in on your weekly or monthly calories. Most of the time But people only need to make a few small tweaks to their diet to tip them over to the edge into where they start seeing results. In other words, you're probably not as far off as you think, anyway, that's my experience as a coach. And that's what I see when people come to me is, even if you're 50 6070 100 pounds heavier than you believe you should be, you still are probably on the precipice of a few tweaks, and you're gonna start moving in the right direction. protein and carbohydrates are a perfect match. And when they come together in the right quantities, at the same time, they regulate the release of glucagon and insulin. And this is what signals homeostasis stabilizes blood sugar, and therefore reduces cravings. The key is to eat both protein and carbs together in the right ratio for breakfast, to set your glucose regulation and your appetite for the day. Now notice, it didn't mention fat fat should be in the mix as well. It's one of the three macronutrients and it needs to be considered as well, which is why I'm such a fan of macronutrient balancing, because it really helps you to know how much protein how many carbs, and yes, how much fat as well.

So the third mistake I see is choosing foods by an eat this not that ideology. If you're choosing foods because you think, let's say protein is good, and carbs are bad, or any strict dogma about foods, you're most likely not getting the balance of carbs, protein and fat that your body needs each day. After 30 years in practice, I've found that eating according to macronutrients is the easiest, most effective, most realistic, most pleasurable approach that offers the least amount of restriction. If you do it right, I would actually say there's no restriction at all, you get to pick your carbs, you get to pick your proteins so that it aligns with your preferences, and maybe your philosophies. So if you're going to follow some eating ideology, let's say you're vegetarian or lacto ovo or you avoid gluten or dairy, start with a macronutrient distribution to get that balanced first, and then select the foods that you prefer, based on how much carbohydrate protein and fat your body needs.

Now listen, I'm not saying that you can eat any junk food as long as it fits into your macronutrient distribution. I am saying that number one, choose good foods of all kinds, any kinds, and the ones that you prefer. And then to plug them into a macronutrient strategy. Many women believe that they need a radical overhaul of their diet in order to get results. And really, the truth is, you don't have to eat radically different foods to reach your goals. I can show you how to eat your favorite foods differently so that you get radical results. And a big misconception is that if you're off track, being on track means you need to eat completely differently. And it's really it's just not true. So if you've never worked with me or you haven't gone through one of my workshops, generally where I start new people to my community, is I have you just eat the way you normally eat. What do you how do you normally eat? What do you have for breakfast today? What did you have for lunch, get a diet tracking app, enter in what you are eating, no judgment. Don't worry about what it looks like. Plug it in for a week, observe and see where your macronutrient distribution is landing. Start with where you are, and then let's tweak it and optimize it. That way. You don't have to radically change anything.

And like I said before, you might find you're actually a lot closer to seeing results and reaching your goal than you realize it's a function of staying the course giving it time staying consistent, and just slowly letting the progress happen. After 30 years in practice and being obsessed both with my own performance in nutrition, and also obsessed with getting my clients results. What I've come to realize is, most of the time, if you're struggling with hunger and cravings, it's because on some level, your body is hungry. It's either needing more carbohydrates, and therefore your blood sugar is unstable, or you're not eating enough calories and you're hungry, or you're going too long between meals, whether you experience it as hunger or not. If you're struggling with hunger, and appetite, and cravings, it's a biological cue that your body needs something differently.

What I see a lot in my clients who are over 45, and around the perimenopausal menopausal transition, is that your appetite signaling shifts, you might not know you're hungry, you might actually think that you're not hungry, you might think you're not in the mood to eat, but walked by those donuts. And oh, my goodness, it is the most delicious thing ever, and you can't stop eating them in you eat three of them. That is hunger. That is biological drive to get you to eat so that your body can stay in homeostasis. And it reflects the fact that you need either sustenance in the form of energy and calories or your body needs a missing macronutrient. So in summary, if you want to reduce hunger and crush cravings, number one, make sure that you're eating a macronutrient balanced meal in the morning. And make sure that you're balancing your macronutrients throughout the day without going too long in between meals, how and what you eat in the morning impacts how you feel in the afternoon. So put into practice a new approach, test it out for a week and see how you feel.

Rarely does someone come back to me and say, this made my hunger and cravings worse, I don't think I've ever had that happen once the person has given it a couple of weeks for the body to transition. Now, if you're new to the concept of macronutrient, eating, or eating according to Macros, or counting your macros, whatever terminology you want to use, there are a million different calculations and distributions that you can use, there's so many different ways that you can do it. And if this is something that in the past has either confused you or intimidated you, my best suggestion is just to start very simply, very straightforward, eating every single day so that you end the day at a specific macronutrient distribution.

Now when I work with my clients, I tend to personalize this. But in general, if you're a woman who is active if your strength training, and you should be, and you probably are, if you listen to my podcast, then I suggest starting off with a macronutrient distribution of 5025 25 50% of your daily calories are coming from carbohydrates, 25% of your daily calories are coming from protein, and 25% of your daily calories are coming from fat. And when you do that, you're going to hit that perfect sweet spot of the right amount of protein with the right amount of carbohydrates to reduce hunger and crush cravings. The key to sustainable realistic eating that also supports your life is to eat in a way that reduces hunger and cravings. Because if you're hungry, you'll never win a battle of willpower. And if you're craving some food because of an imbalance or because you had too much protein, too little protein, not enough calories, not enough carbs, you'll eventually cave to that craving. And I'm not saying that caving to a craving is necessarily bad if you're craving a cookie, eat a cookie.

The problem is if it's derailing you, if it's setting you far off track from what you want to do or if it's making you feel like you don't have the willpower or the discipline to stay on track with eating that really is aligned with your health. Sometimes it's not necessarily a bad thing to give into your craving. But if hunger or cravings are derailing your efforts and setting you back. The key is to eat in a way that stabilizes these signals, reduces hunger stabilizes blood sugar and avoids cravings. Now listen, you may be tempted to think that if you struggle with hunger and cravings, it's some fault of your own that you don't have discipline. You don't have willpower and you just can't stop yourself from eating the darn thing Whatever it is. And again, in my experience, after 30 years of working with people and refining my approach, what I've found is if you're struggling with willpower around food, there's a good chance that it's a biological cue. And on some level, you might just be hungry. So let's feed you better. I hope you enjoyed this episode. If you didn't hear next month, I'm going to be offering one of my free three day learn to eat workshops, where I'm going to guide you through a lot of what I talked about today, and really walk you through how to get your macronutrient distribution right, which foods to choose how to structure your day, all of the things so that you can reduce hunger, boost energy, eliminate cravings and release body fat and build muscle if that's your thing. Come on over to Holly perkins.com forward slash workshop and you can put your name on the waitlist and I will notify you as soon as we have those dates for that totally free three day workshop. And stay tuned for another brand new episode on Tuesday of next week. Stay strong my friend