5 Differences Between Healthy Living & Diet Culture

00:00Real quick, the only ask I could ever have of you guys is to help spread the word so we can help more women lose body fat, build muscle, reach their goals, and feel insanely confident. And the only way we can do that is if you rate, review, and share this podcast. So the single thing I ask for you to do is if you could leave a review. It will take you 10 seconds, and it will mean the absolute world to me and may change the world of someone else. And this one I just want to really drive home because if you're following the diet culture means of what it means to be healthy by eliminating things and restricting yourself, you are not living in moderation and balance.

00:39What's up, everybody? Welcome back to The WarriorBabe Show with Nikkie Stott, co-founder of WarriorBabe. And on this podcast, we talk about mindset, methodologies, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. I'm your host, Nikkie Stott, and welcome you guys to episode number 57, where I want to just chat with you guys about what it means to be living a healthy lifestyle versus what the diet culture has deemed a healthy lifestyle.

01:11So I think this is going to be a really good conversation right now. It's going to be very controversial, and maybe things that you already do know and things that you can just get behind right now that I'm going to talk about. Because I see so many people do all of the things their diet culture-like, and then they're just spinning their wheels. And they're frustrated because they're not getting the results that they want, and they're just stuck in this hamster wheel of on, off, on, off. And they're just living in that mentality of things that just don't work and aren't sustainable.

01:44And then there's the ones that I see that are winning, right? They're winning. They're living a healthy lifestyle. It's balanced in a sustainable fashion, sustainable manner. And they've understood all of these things I'm going to share with you guys today that have to be factored into their life that goes beyond just following strict things. And they're not on the hamster wheel. They're doing all these things in the right way, and they're living a healthy lifestyle versus what the diet culture has deemed a healthy lifestyle.

02:16So first and foremost, I just want to say that living a healthy lifestyle, it is being balanced in a sustainable manner. And it's focused on nourishing the body, and it's focused on promoting overall well-being. And so I just want that to stay in your brain, that what I just said. Because you'll see as I get to the diet culture and what they've deemed healthy, it's just far removed from that statement that I just said.

02:47Because in contrast, society and the diet culture, they promote unrealistic and harmful ideas of healthy eating, which leads to an array of disordered eating patterns and negative body image feelings. And you'll see that what I'm going to share with, and the healthy living, and the right way to do it, the balanced manner, it also opposes all of that statement that I just said. And I'm sure you guys, some of you are like, I already know this, Nikki.

03:21But it's just a good refresher and good reminder. Because if you catch yourself doing anything that isn't the negative, and you're spinning your wheels, it's like, dude, this is just going to wake you up. It's going to poke you a little bit to just get on board with the other side of things, which is the right way to be living your lifestyle. When you're trying to achieve the goals, and go build muscle, and all of the things that are just promoting a healthy lifestyle overall. And so, first, before I dive into it too as well, it's like, you know, everyone that is probably on the hamster wheel, and spinning their wheels, and frustrated, and they're doing all these things, and they keep repeating doing all these things.

04:00It's like, dude, look, listen, the diet culture has been around for decades. And you may have grown up with this type of mentality, and it is not your fault, right? But things are changing, and living a healthy lifestyle is becoming more apparent. And I just want to spread this message to all of you guys to know, like, it's not your fault, and you can change, and you can promote a lifestyle that is sustainable and realistic for you. So, let's start doing that, because it's never too late, okay?

04:31Okay, so, first, there's five things I want to talk about in each of the two topics. So, like, I'm going to talk about five things of what makes healthy living healthy living, and I'm going to talk about how it's, you know, what it looks like in the diet culture, and what they deemed healthy living. I'm going to speak to five things there. But let's first talk about the summary of what, like, healthy eating and lifestyle truly means, compared to, like, I'll get to the five things that I think that society and diet culture often portray.

05:02So, the first thing is, when you're living a healthy lifestyle, what that truly means is that you're eating nutrient-dense foods. And so, guys, it's all about focusing on the quality of food that you are eating rather than restrictive dieting or eliminating specific food groups, right? So, when you're focused on eating nutrient-dense foods, that means emphasizing and consuming a variety of, like, fruits, vegetables, whole grains, lean proteins, healthy fats, not eliminating carbohydrates, having complex carbohydrates, even some simple carbohydrates if you're pairing them with the right, you know, proteins and fats throughout your day.

05:48So, that, it matters the quality of what you're eating. So, like, it's a difference of, like, you know, okay, I'm going to go and eat a protein bar, which is okay, but I just want to use it as an example in this statement here. It's like, you know, a protein bar isn't really nutrient-dense. Sure, it's going to help you hit your protein numbers in the day, but it's not backed with, like, lean proteins. I talked about, you know, the difference, you guys, too, of processed proteins versus, like, whole proteins in, oh, man, it was, like, a way earlier.

06:24So, definitely check that out because it just, it'll emphasize, wow, am I really eating nutrient-dense foods? Am I just packing my day with, you know, fake protein, basically, essentially. But, although, and, like, even, like, you know, when you're going out to dinner, it's, like, you have the option to choose between a nutrient-dense food and, like, a burger and fries. On the menu, there is some type of salmon, there is some type of fish, there is some type of chicken, there is some type of steak, right? So, it's, like, you have the choice to choose between nutrient-dense foods or, you know, if you want to fall into the category of what diet culture often portrays, it's, like, it's not about the quality because people are eliminating food groups and restricting foods inside of their food because they think it's bad.

07:08And I'm going to get to that in a second when labeling good or bad. But what healthy living means is that you are going to too many nutrient-dense foods, point, period. Okay. Number two is, and this is why I love macronutrients so freaking much, you guys. You guys will hear me preach macronutrients if you're new to the podcast. It's called The WarriorBabe Show. Yeah, I talk about all of the things with nutrition and fitness and mindset. But I love macros. Macros, to me, isn't, like, another freaking diet, man. It is a skill set that will serve you for the rest of your life. You are learning what types of foods you are consuming on a daily basis.

07:44You're looking at portion sizes when you put them onto your plate after you're weighing your food. Like, you are enriching yourself with an entire new look on food, opposed to what the diet culture has given you. So, number two is moderation and balance. Healthy eating involves practicing moderation and balance in your food choices. Okay. So, it recognizes that all foods can be enjoyed in moderation. Like, for me, at the end of every day, I have dove chocolate.

08:15If I was to follow what the diet culture means, that would be eliminated from my diet because it's not deemed as, you know, because of this next thing I'm going to say. Like, you know, you're eating these things in moderation without labeling them good or bad. It promotes you to have flexibility and, like, an inclusive approach to eating. And it allows you, like, when you have the ability to really absorb what that means and what I'm sharing with you here, moderation and balance, it allows you to be okay with going out to dinner with your family and not having to, like, restrict some type of food group or eliminate carbs because you're doing keto.

08:57Right? Right? It allows you to go to parties and to, like, have occasional indulgences while maintaining overall nutritional balance. And this one I just want to really drive home because if you're following the diet culture means of what it means to be healthy by eliminating things and restricting yourself, you are not living in moderation and balance. Okay? Okay? So, please stop labeling something as good or bad. All food can be enjoyed. And when you're enjoying all of the foods, you're living in moderation and balance.

09:29Okay? So, that's number two. Number three is mindful eating. So, when you're living a healthy lifestyle, it really encourages you to have mindful eating practices such as, like, paying attention. And this one is really big, you guys, paying attention to, like, your hunger cues and your fullness cues and savoring food and, like, sitting down at your dinner table with your family or, like, going out with your family to a restaurant and really practicing gratitude for the nourishment that this food is providing you. Like, it's huge, man.

10:00And, like, when I used to live in the restrictive dieting, because I was once that person too as well, and you guys may know that if you follow this entire podcast, when I was bodybuilding. And essentially, I was doing it for a purpose. But I remember having, like, cheat meals and, like, sitting down and just being so fucking grateful for that meal and living in, like, wow, pure nourishment of what it was providing my body. And I want you guys to practice that all of the time. Like, I want you guys to sit down and be like, dude, this food is fueling my body.

10:34Rather than looking at it, like, personally, me, you guys, I don't really look at food for, like, oh, this tastes great. This tastes awesome. Sure, that's a part of it. But part of me is looking at this food and it's like, this is fueling my body. This is nourishing my body. And I'm able to savor the food and be grateful for the food. But going back a second, when I just said with hunger cues and fullness cues, when you have practiced this mindful eating thing, when you're living, like, a healthy lifestyle and what healthy eating can truly encourage you to do, you pay attention to when you're hungry.

11:05You will feel hunger cues. And that is such a beautiful thing to freaking feel because it means that you are so in tune with your body. And then you'll know, like, okay, I'm starting to feel full rather than just, like, dude, let's stuff my face and, like, let's get super, super full right now. Man, no, that's not what it's about because it's just going to weigh you down. It's an energy sucker after that point. But you're going to be able to have these cues if you're practicing eating mindfully. You're going to know when you're hungry. You're going to know when you're fuel. And it just promotes, like, you listening to your body's signals rather than, like, adhering to, like, rigid rules and external cues, right?

11:41Like, you see food and you're because and you're so freaking hungry. It's, like, you have an external cue or, like, you're at a restaurant or you're at, like, a party and, like, you have this, what it was, like, social eating, right? And, like, so you have an external cue. It's, like, instead you're, like, mindful of why you have that and this is what practices mindful eating. It's, like, you have a trigger. You're aware of it. You're not going to do it. So then you're taking it inward for yourself and that's what you're practicing learning mindful eating instead of being triggered by an external cue.

12:13Or, like, rigid rules, like, you know, X, Y, and Z, you have to eat this and you have to eat this and you have to eat this time and you have to eat it that time and yada, yada, yada. It's, like, no, like, okay, you know, I have my allotment of what I need to fulfill in a day with my numbers. Whenever I'm hungry, I'm going to have my food. And you'll know it kind of happens. For me, like, I have, like, this, like, period of, like, three to four hours if I'm not eating within that. And it's not a rule. It's just what I've learned with my body. It's, like, I know that I need to eat or, like, I'm going to be hangry and some of my blood glucose is going to be dropping.

12:50I'm going to feel dizzy and lightheaded. I'm going to just be a savage. And you don't want that, right? But you're going to be able to learn those cues by having mindful eating. Whereas, like, the diet culture, it's just, like, rigid rules, external cues, all of the things. Okay, so that's number three. Number four is, hey, hey, just want to drop a huge appreciation to you guys listening to this show. It means a lot. I hope you guys are enjoying it. And there's so much more to come with it. If you are enjoying it, hit the subscribe button. I'd appreciate that tons.

13:21And also, it would help this podcast reach others who need to hear these messages, too. Thanks so much, guys. Let's get back to the show. Healthy eating and healthy lifestyle gives you an individualized approach. It acknowledges that everyone's nutritional needs and preferences are a thousand times unique. Like what I just said, like, I don't really eat for taste. I eat for fuel. So give me food and I'm going to eat it, right? Like, that's my personal preference. Whereas somebody else may be different. Or like, you know, it focuses on an individualized approach that considers your personal goals, right?

13:54I live a maintenance majority of my year, but maybe you need to cut some weight. So you're going to go into a cut. It personalizes your goals in that. It personalizes your background. Personalizes your medical conditions. Like, whereas with the diet culture, it has like all of these, like, let's pack everybody, every human into this one ideal diet plan. This, like, one size fits all and this quick fix so that everybody can do this and they're going to, you know, they're going to be on that hamster wheel.

14:25They're probably going to make some progress, but it's not sustainable, long-lasting progress for that human because you are individually different than every single person that is being involved in that one diet that is preaching that this works for everybody. So with healthy eating and a healthy lifestyle and, like, what that truly means, it's like, let me individualize an approach to you that takes into concerns your lifestyle, your personal goals, your medical conditions, your food intolerances, any allergies that you have.

14:57Like, I remember being inside of, like, these quick fixes and, like, this one, this, like, meal plan that everybody was following. And I'm like, man, what about somebody, like, there was, like, you know, yogurt on it or, like, Faj yogurt or, like, Siggy's yogurt or, like, something like that. And it's like, man, what about somebody has, like, an intolerance to dairy? Now, there's some alternatives, but it's like, well, that person doesn't like that alternative. You know what I mean? So it's like having an individualized approach to your specific needs is huge.

15:27And that's what helps you to promote a sustainable course of action for your entire journey. Okay. So that's number four. And then number five, this is a big one, you guys. It may seem like, what, Nikki? It's not really that big. Like, I know it. But, like, so many, you know, diet culture, quick fixes, fad diets focus on just, like, the nutritional piece of things. And, like, eat this, do this, consume this.

15:59And a lot of people forget that they need to move their body. Okay. So the fifth one is physical activity. Having a healthy lifestyle goes beyond just diet. And it includes regular physical activity. Especially, you guys, you need to take into account what I preach is building muscle. Okay. And if you are following these one-size-fits-all, these quick fixes, these fad diets, their ultimate

16:31goal is to help you just to lose fat, right? And lose weight. Their ultimate goal is not to help you build muscle. Okay. So please, like, I just want to drill that into your head. So you need to incorporate, not only, not following those fat diets. Everything that I just spoke above 0.5 and incorporating strength training, movement throughout your day, having a regular structured program to follow.

17:04I talked about this in a couple episodes back. It's like, dude, you don't just, like, you don't just follow random things. And I want to go off in a tangent because I want to keep it to this topic. You have a solid routine that you're following on a weekly basis. And you're doing that work. Like, you're incorporating physical activity into your every single day, or not every single day routine, because you won't have rest days. But just it's a part, it's a majority part of your, you know, plan and program of what you're doing. Okay. So physical activity is freaking huge.

17:37It's so essential for overall health, your mental well-being, and maintaining just, like, a healthy physique. Okay. Internally, really. And externally, if you're looking for the looks. But, like, seriously, muscles are going to have longevity. You will hear me say that all the time. So those are the five things that, when it comes into consideration of healthy eating and living a healthy lifestyle, having a balanced and sustainable manner that's focused on, you know, giving you the realistics and the sustainable methods of promoting overall well-being and

18:13living a healthy lifestyle and nourishing your body. So it was making sure you have nutrient-dense foods, having things in moderation and balance, not limiting things entirely, and not labeling things as good or bad. It's, like, just incorporate the things and allow yourself to have the things that you want, but in moderation and balance. It's, like, you know, like I said, I don't want to get off on a tangent, but I really want to drive this one home because it's so important because people just restrict, restrict, restrict. And it's, like, dude, if, like, majority of the time you are consistent and you're following your plan and your program, it's, like, you're allowed to have things in moderation

18:45and balance and you're even allowed to fit things into your numbers as long as, like, 80% of your food is coming from nutrient-dense foods and maybe, like, 10% to 20% is coming from things that you enjoy, like me, I've dubbed chocolate every day, every night, before I go to bed, two of the four pieces if it fits into my plan, or having some ice cream if you want. Like, that is so important. Moderation and balance is so freaking important. Just making sure that, again, nutrient-dense foods is bulk of your day, bulk of your week, and then having moderation and balance outside of that.

19:15Number three was mindful eating. Number four was individualized approach. And number five was physical activity. Okay. Now, let's start reaming apart the freaking diet culture. And just, like, everything I just said, everything that I said at the beginning, too, as well, with that statement about nourishing your body, promoting overall well-being, I want you to keep that in your brain as I go through my five points of these distorted messages that are included in the diet culture and how different they are from living a truly healthy,

19:48sustainable lifestyle. So number one is strict diets. So, you know, society, they promote fad diets and restrictive eating patterns that eliminate entire food groups or even severely limiting your calorie intake on a daily basis. I'm going to go back to the food, eliminating food groups, carbohydrates. Can we talk about keto right now? Because fuck keto. So, seriously, like, sure, people talk about it, that it helps with, you know, medical conditions

20:19and all of that jazz, but so does eating normally and having a balanced diet on a regular basis. It's just about, it's like, you know, man, I've said this in previous podcasts. It's like some people are just ignorant to nutrition and I get it. I was too at the beginning of my journey. They don't understand it. It's a very complex, like, it really, it's not really that complex. It's just taking time to learn it and to understand it. And you should understand it because it's a part of what you're giving your body. And your body is the one vessel that you have to live on this freaking earth for the rest

20:51of your life. Okay, so get to know nutrition and get to know that if you eat everything that I just said, when I said living a healthy lifestyle and sustainably and having nutrient-dense foods and eating things in moderation and balance, you guys can say that I get fired up talking about this stuff. You can still help cure things that you're dealing with. Okay, so please, like... Ladies, are you feeling frustrated with body changes you're experiencing during menopause?

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21:58Take charge of your health and join our community of strong, empowered women. Visit warriorbabe.com forward slash apply today to start your transformation. That's warriorbabe.com forward slash apply. All right, let's get back to the show. These fucking fad diets, man, they get to me. And like, not only like strict diets, but and like them eliminating food groups and severely eliminating your calorie intake on a daily basis to, you know, like 1000 calories or 1200 calories.

22:31It's like these approaches, they're typically short term, they're typically unsustainable, and they lead to nutrient deficiencies. Okay, so if you're... First of all, you can't eliminate carbs for the rest of your life. People do it periodically with keto, and then they always go back to carbohydrates because it's just not sustainable. And then by you eliminating food groups, you're eliminating, you're giving your body the nutrients that it needs. So then you compare that with having nutrient deficiencies. And then you compare, you pair it with having binge eating episodes and just an unhealthy

23:03relationship with food. So please tell me how that is living a healthy, sustainable lifestyle and all the things I talked about how living a healthy lifestyle means. It doesn't. It's a distorted fucking message. Okay, next one is a weight centric focus. Many of the messages that are out there equate your health with a specific body size or weight. I mean, shit.

23:33Let's talk about a doctor's office. You go into the doctor's office and they measure your BMR or whatever it is, and then they categorize you as overweight or not or underweight or all of the things. Your BMR, that number is so heavily influenced by... If I was to go in to a doctor's office and they measured my BMR, I have a higher BMR because I have more muscle mass. So therefore, because I have more muscle mass, I'm unhealthy. Shit's whack, man. Okay, so like you're that type. The data is and the things and all of the like old ways of measuring, it's just a little

24:08skewed. Okay, so please like having a weight centric focus, man, it is so detrimental. It disregards the complexity of your health and ignores the fact that the health can be achieved at various body sizes, at various weights, right? Like again, I weigh 155 pounds. I started my journey at 140. So because I gained 15 pounds, does that mean I'm overweight? No, it's because I put more muscle mass on my body. So this whole weight centric focus shit, it is... Yeah, I'm getting fired up.

24:40I'm getting so fired up. Not only with everything that I'm saying here, but it leads to like body shaming. It leads to weight stigmas. It leads to poor self-esteem. By having you focus just on how much you weigh, it is so detrimental to your well-being, which I already talked about, all of the things that promote well-being. It's so detrimental to the way you look at yourself, the way you compare yourself to other people. So please know that it is not about your weight.

25:10It is not about what you weigh when you step on the scale. It doesn't matter what the doctor's offices are telling you if your BMR is off. It is all about how you feel in your body and making sure you're doing all of the things that I mentioned of living a healthy lifestyle, okay? It ain't about being weight centric and having that focus on weight centric. So fuck that message. Number three is a quick fix mentality. So I talked about this a little bit, but the message is out there is a lot of quick fix

25:43solutions for weight loss, right? And achieving a certain body shape, such as people diving into freaking detoxes and cleanses or miracle supplements. I remember filming something around lemon juice. And I'm like, putting lemon juice into your water every morning does not mean it has magical unicorn powers. It's going to help you lose weight. I mean, it's like, cool, just put lemon juice in to pull lemon juice in.

26:13But having just lemon juice and that's it? I mean, if that's only what you're doing in the day and you're not really eating that much throughout the day, then maybe, yes, you will lose weight. But again, it's not realistic. It's quick fixes. And really quick fix solutions only focus on losing weight, which I already talked about, man. And I'm all about building muscle. So all of those things are counterproductive to what I preach. Okay. And then too, like the quick fixes, man, these things are rarely evidence-based.

26:47Like they don't have much scientific evidence to back up the message that they are providing and the tactics that they are giving these people. And they can be so harmful to your physical and your mental health. So please stop with the quick fix mentality. Stop with wanting to put your body into a microwave and out in 30 seconds comes a toned body. That shit ain't going to happen. And if it does happen, it's going to be harmful to both your physical and your mental health. Please get obsessed with the long game of what it actually takes to get the results that

27:21you want with your body in a healthy, realistic, and sustainable fashion. Okay. So that's number three. Number four. Talk about this a little bit. Talk about this. Um, with the healthy, healthy living and doing it in a way that's nourishing your body and promoting wellbeing, but it's labeling food as good or bad. And that's something that freaking the diet culture and society messages. They do really good at doing that really good at categorize. And then it gets into your brain. You're like, this is a bad food. This is a good food. Carbs are bad.

27:51Carbs are not bad. Okay. And chocolate is bad. Chocolate is not bad. It's like society definitely categorizes food as they are good or if they are bad. And this creates. Um, you're you associating things with the way that you choose what foods to eat. And do this just fucks with so many people's minds. It leads you to feeling guilt. It leads you to feeling shame. It's like, oh man, I just had that burger and fries, man. So shame on me.

28:22Like now I just screwed up everything. It's like, dude, you didn't screw up everything. Moderation and balance. Let's just get back to the plan tomorrow and for the majority of your time. Okay. So like, good or bad. And like, fuck the mindset that that shit leads you to. Like unhealthy relationships with food. It's all of the things, the guilt, shame. Like, you know, I just, I fucked up. I failed. It's like, that shit is so bad mentally. And it's not actually that you did fuck up.

28:53It's not actually that you should hold shame or guilt to yourself. It's like, cool. Okay. Did it. Enjoyed it. Now I'm going to get back to the plant. And it's so important to view food as more like neutral. And, you know, that it's, I'm enjoying it and I'm having a balance. Like all of those types of mannerisms are way better than labeling it as good or bad. And then the last one is external validation. So society really does a good job at emphasizing external appearance as a measure of health and

29:31your worth. And what I mean by that is you look at somebody who may be fit and you're in a constant comparison to the way that you look with them. And then you have a body dissatisfaction with yourself. And then you have this unhealthy focus on how aesthetic and that person, like, let's just use somebody who may be taking steroids. Right. You look at that person as, wow, they're fit, they're strong, like they're, they're working

30:02out, they're doing all the things, but you're focusing on more of the aesthetics rather than the overall well-being of that person. Because that person is not living in a well-being state internally. Okay. So external validation, just, I want you all to be aware of that. Especially when it comes to like social media and you comparing yourself to other people that you see online, yet they may not be truly doing the right things for themselves. They may not be eating enough, yet they look good, but they're maybe not eating, maybe have

30:36some type of relationship with food that you don't know about. Or the top, the example that I just gave was steroids. That person online that you may be following. I mean, shit. But let's just throw it out there. The liver king, this, the liver king, like, and it even happened with my friend groups. They were, everyone was like, he ain't using, he just does all the things consistently on a regular basis. And sure, he does things on a consistent, regular basis. And I was the one person that was like, he is definitely using. And when it came out, I was like, you know, on this moment, you're like, I told you so.

31:07Right. But like, and he has, he had so many things wrong with him. They dove, people dove into the lab work and his lab work and his sleeping and like how he was so inflamed with his body and like all of his organs were just not happy. So that goes to show you, it's like a lot of things with diet culture, it's like external validations. Like it just leads you to this constant dissatisfaction because you're comparing yourself with other people and then it, and what I want to say is like, stop focusing on the aesthetics and just focus on like your overall wellbeing.

31:39And the way you can focus on your overall wellbeing is all of the things that I said, when it comes to healthy eating and living a healthy lifestyle and doing it in a balanced, sustainable manner that focuses on nourishing your body and promoting overall wellbeing. Because in, in what I just said, in those five things, strict diets, weight centric focus, quick fix mentality, labeling foods as good or bad and external validation. All of those things are what society and diet culture often promote as like insanely unrealistic

32:11and harmful ideas of healthy eating, which leads so many people to be, to just be on the hamster wheel, wondering why they're not getting results, having distorted eating patterns, having negative body image comparison types of things going on. So please make sure that you are living your lifestyle with the first five things that I spoke about with nutrient dense foods, moderation and balance, mindful eating, having individualized approach. Make sure you're following an individualized approach. If you're not following an individualized approach, and I highly encourage you to check

32:43out Warrior Babe. In our VIP program, we have 30 plus coaches on our team. You will be able to work individually with one of our coaches where she will take into account all of the things that matter for you, your personal goals, your lifestyle, your background, your food and challenges, your allergies, your medical conditions, all of the things and help program a plan that is suitable for you. Okay. The information about Warrior Babe is below this podcast, by the way, check it out after you're done listening. And then physical activity. Okay. So all of those things help to promote your overall well being and fuck everything that I

33:18said about the diet culture. And if you're in that bucket of anything of the things that I said, or you're feeling any types of the ways of the things that I did share with you, then let's switch it. What can you do today, tomorrow, this weekend, next week, that will put you in the buckets of the five things that will help you promote healthy eating and a healthy lifestyle. Okay. So I hope the podcast helped you guys. I had a lot of fun sharing that stuff with you guys, especially when it comes to diet culture and just get revved up with that stuff because I just want women to know more about that.

33:50So please share this podcast with somebody who also needs to hear this too as well, then help them put themselves in the bucket of eating right and living a healthy lifestyle and get them away from these messages and this society of diet culture. And, you know, like I said, the beginning of the podcast, it's like, I know you guys grew up with this stuff. So it's like, okay, cool. And now you're just becoming more aware of the right things to be doing by listening to this podcast and future episodes and previous episodes. And it's like, okay, cool. It's never too late to change. So take some action today that puts you into the bucket, puts you into the better.

34:24Even if you're already in the bucket, what can you do better? That's going to help you be better, right? All right, guys, peace out. Love you guys. See you in the next episode. Hey, guys, real quick. If you're interested in taking your body to the next level, lose body fat, build more muscle, feel more confident, do it alongside one of our 30 plus professional coaches. Work one-on-one with her to eliminate all of the guesswork that you may have. And all you need to do is just do the work that she tells you to do to get to those goals of yours.

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