Unlocking Energy and Metabolism: Simple Changes for Busy Parents

Ever wondered why your energy levels are constantly in the red zone or how small tweaks in your lifestyle could rev up your metabolism? Join us as we unravel the mysteries of metabolism with a focus on helping busy parents unlock their full potential by making informed, sustainable changes. We promise you'll walk away equipped with practical tips on nutrition, exercise, and lifestyle adjustments that will not only boost your energy but also optimize your body's functions. From nutrient-dense foods and lean proteins to integrating small movements even in the busiest of schedules, discover how a few strategic shifts can lead to significant enhancements in your overall well-being.

Beyond metabolism, we shed light on the thyroid's pivotal role in maintaining a healthy body balance, offering you tools to spot and address potential thyroid imbalances such as hypothyroidism and hyperthyroidism. It’s all about recognizing the delicate interplay between nutrition, stress management, and sleep to keep your thyroid—and ultimately your metabolism—in check. Learn how to incorporate iodine and selenium-rich foods into your meals, manage stress effectively, and understand the signals your body gives you. With an emphasis on progress over perfection, this episode is about celebrating each small victory and finding inspiration in the journey toward lasting, positive changes.

Chapters

• 0:00 Boosting Metabolism
• 10:52 Optimizing Thyroid Health and Metabolism
• 20:59 Embracing Health Through Small Changes

Transcript

Speaker 1: 0:23

Okay. So everyone listening, get ready to dive deep into boosting that metabolism. We're tackling metabolism boost. Quick tips for busy parents today.

Speaker 2: 0:34

Always a relevant topic.

Speaker 1: 0:35

Right, you know that feeling like you're running on fumes, but wish you had the energy of like a toddler who just got into the candy jar.

Speaker 2: 0:42

I think we all know that feeling.

Speaker 1: 0:44

We're going to break down how to make your metabolism work with you, even if your schedule makes you feel like you're constantly running on empty.

Speaker 2: 0:50

It's so important to think long term, you know like how to really optimize how your body is working, not just these quick temporary fixes.

Speaker 1: 0:57

Totally, especially when you're surrounded by snacks and treats, for you know the actual toddlers, right? So, first things first. What even is metabolism? I feel like I hear that word all the time, but do I actually know how it works? Not really.

Speaker 2: 1:10

It's definitely more than just a buzzword. Basically, it's how your body takes what you eat and drink and turns it into energy.

Speaker 1: 1:18

So if we think about it like an engine, how do we get those metabolic engines running smoothly, even when we're juggling like a million things?

Speaker 2: 1:26

It's not just one thing right. It's a combination of what you're eating, how much you're moving, even how well you're managing stress.

Speaker 1: 1:31

Okay, so it's like a holistic approach to basically feeling like we have our energy back right.

Speaker 2: 1:37

Yeah, it's not just about one quick fix.

Speaker 1: 1:39

Which is perfect for a deep dive. Let's break down these different factors. What should we start with?

Speaker 2: 1:44

So we're talking about nutrition, how that all plays in. Then there's exercise, also the impact of our hormones and even gut health. All of these things are playing a role in how our bodies are using the energy we're giving them.

Speaker 1: 1:57

Okay, let's talk about the food part first. Chapter two of the book is all about nutritional metabolism.

Speaker 2: 2:03

Makes sense. Food is fuel right.

Speaker 1: 2:04

Exactly, and let's be real, as busy parents sometimes our meals are eaten in like two minutes standing at the kitchen counter.

Speaker 2: 2:11

I get it, but even with limited time, just making a few small changes to your diet can have a huge impact.

Speaker 1: 2:17

Okay, so what are we swapping out?

Speaker 2: 2:19

First, focus on nutrient-dense foods. These are foods that are giving your body tons of nutrients without a ton of calories, so things like lean protein sources.

Speaker 1: 2:30

Like what Give me specifics.

Speaker 2: 2:32

Chicken, fish, tofu or lentils Protein takes more energy for your body to digest, so you end up burning more calories just by breaking it down.

Speaker 1: 2:41

Wait, seriously. So choosing lentil soup instead of chips at lunch could actually help me burn more calories.

Speaker 2: 2:46

Exactly it's called the thermic effect of food, and protein has a way higher thermic effect than carbs or fats.

Speaker 1: 2:54

So basically I'm giving my metabolism a workout just by eating.

Speaker 2: 2:57

Exactly.

Speaker 1: 2:58

Okay, I'm sold. Now what about carbs? They always seem to get a bad rap, but I know we need them for energy.

Speaker 2: 3:05

Absolutely. It's not about avoiding carbs altogether. It's about picking the right ones. Instead of say, sugary cereal, that'll leave you feeling sluggish later, go for things like quinoa, brown rice or oats.

Speaker 1: 3:16

I actually love quinoa. What makes those carbs a better choice, though?

Speaker 2: 3:20

Fiber it's all about the fiber. Whole grains are packed with fiber and that helps keep your blood sugar levels from spiking and crashing.

Speaker 1: 3:27

Which is what makes us feel hangry, right, yeah, okay, that makes total sense. So fiber helps keep everything balanced and keeps our energy levels more consistent. What else should we be adding to our plates?

Speaker 2: 3:37

Don't underestimate how important leafy green vegetables are.

Speaker 1: 3:40

Like spinach kale.

Speaker 2: 3:42

Yes, those are great. They might be low in calories, but they're full of nutrients that our bodies need.

Speaker 1: 3:49

So important. Okay, now let's talk about healthy fats. I feel like there are so many mixed messages about fat in general, but I know that healthy fats are good for us.

Speaker 2: 3:58

Yes, Think about avocados, nuts and olive oil.

Speaker 1: 4:02

Okay, so those are actually good for our metabolism.

Speaker 2: 4:05

They can be. They can help regulate hormones, and some people find they actually help them manage their weight better too.

Speaker 1: 4:10

OK, that makes me feel so much better about adding avocado to well, everything.

Speaker 2: 4:15

It's all about balance.

Speaker 1: 4:16

This is great, but I have to admit, as a busy parent, sometimes even thinking about prepping a healthy meal feels impossible. Any tips for making healthier choices when you're short on time?

Speaker 2: 4:26

Start small. Even just prepping some healthy things on the weekends maybe on a Sunday can make a big difference during the week.

Speaker 1: 4:32

So it's all about being prepared.

Speaker 2: 4:34

Right, you could make overnight oats so they're ready for breakfast, having a big salad prepped or even just chopping some veggies to snack on.

Speaker 1: 4:40

Those are great ideas. Okay, I want to switch gears a bit and talk about exercise. I have a feeling you're going to tell me it's crucial for boosting metabolism, right?

Speaker 2: 4:49

Think of it like this If food is the fuel, exercise is like throwing gasoline on the fire.

Speaker 1: 4:55

Okay, I like that analogy.

Speaker 2: 4:57

You're not only burning calories, but you're also improving how your body utilizes the nutrients you're putting into it.

Speaker 1: 5:04

But, as busy parents, finding time to exercise sometimes feels like, I don't know, finding a unicorn.

Speaker 2: 5:10

I hear that a lot, but here's the thing you don't need a lot of time to get in a good workout. Could you fit in a quick walk on your lunch break or even just do some body weight exercises while your kids are playing at the park?

Speaker 1: 5:22

Those are good ideas, turning those everyday moments into opportunities to move our bodies.

Speaker 2: 5:26

Exactly. Even small things like parking farther away from the grocery store, taking the stairs instead of the elevator, it all adds up over time.

Speaker 1: 5:35

So it's about making movement a part of our daily lives, not just another thing. We have to check off our to-do list.

Speaker 2: 5:41

Exactly.

Speaker 1: 5:41

Okay, so we've talked about what we're eating and how we're moving our bodies, but what about those other things that can impact our metabolism? I'm talking about those days when I'm exhausted and basically running on caffeine and willpower.

Speaker 2: 5:55

Oh, I hear you. Those daily habits and routines can make a huge difference in how efficiently our bodies are functioning.

Speaker 1: 6:02

So what can we do? What are some things we should be focusing on?

Speaker 2: 6:05

First, make sure you're drinking enough water. Water, seriously, yes, seriously. We often mistake thirst for hunger, which can lead to overeating or reaching for those not-so-healthy snacks.

Speaker 1: 6:17

Okay, that's a good point. I'm definitely guilty of grabbing a snack when I'm probably just dehydrated.

Speaker 2: 6:22

Aim to sip on water consistently throughout the day. It's like giving your metabolism a little boost of energy.

Speaker 1: 6:27

Okay, Noted Water it is. What else can we do to support our metabolism in those moments when it feels like it's working against us?

Speaker 2: 6:35

Prioritize sleep.

Speaker 1: 6:38

That's a tough one.

Speaker 2: 6:39

I know, I know it's hard, especially when you have little kids, but sleep is crucial. When you're constantly sleep deprived, your body produces more cortisol.

Speaker 1: 6:49

The stress hormone.

Speaker 2: 6:50

Yes, and when that happens too much, it can really mess with our hormones, which can lead to weight gain, sugar cravings and a whole bunch of other stuff you don't want.

Speaker 1: 6:59

So basically, not getting enough sleep is like working against everything we're trying to do to boost our metabolism.

Speaker 2: 7:05

Pretty much.

Speaker 1: 7:06

Okay, so we have to prioritize sleep, even when it feels impossible.

Speaker 2: 7:10

It makes a difference.

Speaker 1: 7:10

Okay, so much good information. It's amazing how all of these things are connected. It's not just about one thing. It's about making small changes to our routines and habits that can have a big impact overall.

Speaker 2: 7:22

Exactly.

Speaker 1: 7:23

Okay, let's talk about something else that I know a lot of people struggle with those weight loss plateaus. You're doing everything right eating, healthy, exercising but the number on the scale just won't budge. What's that about?

Speaker 2: 7:36

Oh, they're so frustrating and they're so common.

Speaker 1: 7:38

Why do they happen?

Speaker 2: 7:39

Weight loss is complex. Our bodies are complex and they don't always do what we want them to, even when we're working hard. It's so easy to get discouraged when you hit a plateau, but don't let it derail you completely.

Speaker 1: 7:51

Okay. So what do we do when we feel like we're stuck? How do we break through?

Speaker 2: 7:56

First, don't panic. It happens to almost everyone and it's important to remember that weight loss isn't always linear. It's not always going to go down at a steady rate. Instead of obsessing over the number on the scale, think about how your clothes are fitting. Do you have more energy?

Speaker 1: 8:12

So it's about the bigger picture.

Speaker 2: 8:13

Yes, are you making healthier choices overall?

Speaker 1: 8:16

I love that it's so easy to focus on what's not working instead of focusing on the progress we're making.

Speaker 2: 8:21

I know and you deserve to celebrate those little victories, even if the scale isn't moving as quickly as you want it to. Now, if you're really feeling stuck, sometimes it helps to change things up a bit. Maybe try a new workout routine, some new recipes, or maybe even try intermittent fasting a couple of times a week.

Speaker 1: 8:38

Intermittent fasting. That's another one of those things I hear about all the time. How does that work? Is it something that everyone can do?

Speaker 2: 8:44

So it's basically a pattern of eating where you cycle between periods of eating and voluntary fasting.

Speaker 1: 8:51

Okay, so it's not about what you're eating, but when you're eating.

Speaker 2: 8:55

Exactly Interesting. There's a lot of research that suggests it can actually have a really positive impact on our metabolisms.

Speaker 1: 9:02

Okay, but as with any kind of big change to our diets, it's always a good idea to talk to our doctor first.

Speaker 2: 9:09

They can help you decide if it's right for you and help you do it safely too.

Speaker 1: 9:13

So smart. Now I want to talk about when we might need a little extra support when it comes to our health and wellness journey. Is there ever a time when it makes sense to reach out to a professional?

Speaker 2: 9:23

Yes, think about it like this when we're struggling with something else in our lives, we often reach out for help, right? Well, this is the same thing. A registered dietitian can help create a plan that works for you and your lifestyle. They can give you suggestions for healthy recipes, help you with portion control, teach you how to make better choices when you're eating out.

Speaker 1: 9:45

It's like having a coach in your corner.

Speaker 2: 9:46

Exactly Having that support and accountability can make a huge difference.

Speaker 1: 9:50

I love that. It's a team effort. Ok, before we move on, any other words of wisdom about boosting our metabolism and making those changes last.

Speaker 2: 9:59

This is a journey, not a race. Be patient with yourself. Focus on the progress you're making and celebrate those victories. You've got this.

Speaker 1: 10:07

I love that. It's about making sustainable changes that feel good and that we can stick with. Okay, I want to switch gears a bit and talk about something that I find so fascinating the connection between our metabolism and our thyroid. I feel like every time I hear someone talking about struggling to lose weight, the thyroid comes up.

Speaker 2: 10:23

It's definitely a hot topic and there are a lot of misconceptions out there.

Speaker 1: 10:27

Let's clear those up.

Speaker 2: 10:28

Okay, so you know how we were talking about, how our metabolism is involved in basically everything our bodies do. Well, the thyroid gland is a big part of that. It produces hormones that impact how quickly or slowly our bodies burn calories.

Speaker 1: 10:41

So our thyroid is like the control center for our metabolism.

Speaker 2: 10:45

Pretty much.

Speaker 1: 10:45

Yeah.

Speaker 2: 10:46

And when it's not working properly, it can definitely sabotage our weight loss efforts.

Speaker 1: 10:50

Okay, let's talk about that. What are some of the signs that our thyroid might be out of whack? Like what should we be paying attention to?

Speaker 2: 10:58

One of the most common thyroid disorders, especially in women, is hypothyroidism, which is basically when your thyroid gland isn't producing enough hormones.

Speaker 1: 11:05

And what does that look like? What happens when we don't have enough of those hormones?

Speaker 2: 11:09

Your metabolism slows down, you might have trouble losing weight. You might feel more tired than usual. Some people even have trouble tolerating cold temperatures.

Speaker 1: 11:17

Interesting. So if you're always bundled up in a sweater, even when it's warm out, that could be a sign that something's off with your thyroid.

Speaker 2: 11:24

It's worth getting checked out. On the flip side, there's also hyperthyroidism, which is when your thyroid gland is producing too much of the hormone.

Speaker 1: 11:33

OK, so it can go both ways.

Speaker 2: 11:34

Right, and that can cause unintended weight loss, a rapid heartbeat, even anxiety.

Speaker 1: 11:39

Wow, Okay, so balance is key. Too much thyroid hormone is just as bad as not having enough right.

Speaker 2: 11:45

Exactly.

Speaker 1: 11:46

So how can we support our thyroid health?

Speaker 2: 11:54

What are some things people can do to make sure their thyroid is functioning properly? What you're eating plays a huge role. You want to make sure you're getting enough iodine and selenium.

Speaker 1: 11:58

Okay, which foods have those nutrients?

Speaker 2: 12:00

For iodine, think seafood, salmon, tuna, shrimp, even seaweed. And for selenium, Brazil nuts are where it's at.

Speaker 1: 12:08

Really.

Speaker 2: 12:09

Yes, Just one or two Brazil nuts a day can give you everything you need. You can also get selenium from eggs, mushrooms and sunflower seeds.

Speaker 1: 12:16

Those are great to know. Okay, so we've talked about nutrition. What about other lifestyle factors? Can those impact our thyroid health?

Speaker 2: 12:23

Definitely. We've talked about cortisol, the stress hormone, a lot today, and for good reason. Chronic stress can have a direct impact on our thyroid, so finding healthy ways to manage that stress is crucial.

Speaker 1: 12:35

So important. So things like yoga, meditation, spending time in nature, those are all things that can help right Exactly. And sleep we can't forget about sleep.

Speaker 2: 12:43

So important Aim for seven or eight hours a night.

Speaker 1: 12:46

Okay. So to recap, supporting our thyroid health is about eating a balanced diet, managing stress and getting enough sleep All things that are important for our overall health too. But what happens if we're doing all of those things and we still think something might be off?

Speaker 2: 13:01

Definitely talk to your doctor. They can do a simple blood test to check your thyroid levels and figure out what's going on.

Speaker 1: 13:08

That makes me feel better, knowing that it's a simple thing to check. Okay, before we move on to our final section, where we'll be wrapping up everything we've learned today, any final words of wisdom about the thyroid and metabolism.

Speaker 2: 13:19

Your thyroid is a powerful force. Taking care of it is crucial. Pay attention to what your body is telling you. Make healthy choices and don't hesitate to reach out to your doctor if you have any concerns.

Speaker 1: 13:31

Love that. It's about listening to our bodies. Love that it's about listening to our bodies. This has been so insightful. We've covered so much today, from the basics of how our metabolism works to what we can do to make it work better for us. But we're not done yet. When we come back, we'll wrap up this deep dive with some actionable steps you can start implementing today to fuel your metabolism and reach your goals. Stay tuned. Ok, so we've covered a lot about how our metabolism works, but I want to know more about putting that knowledge into action. What can we start doing today to give our metabolism a boost?

Speaker 2: 14:04

One of the most effective things you can do is build lean muscle mass.

Speaker 1: 14:07

I've always heard that muscle burns more calories even when you're just sitting around. Is that true?

Speaker 2: 14:11

Absolutely. Muscle is way more metabolically active than fat. So the more muscle you have, the more calories you're burning, even at rest.

Speaker 1: 14:18

So basically, it's like having a secret weapon working for us even when we're not at the gym.

Speaker 2: 14:23

Exactly, and the best part is, you don't need any fancy equipment or a gym membership to build muscle.

Speaker 1: 14:28

Okay, tell me more about that, because finding time for the gym with kids and everything else it's not always easy.

Speaker 2: 14:34

Bodyweight exercises are amazing and you can do them anywhere Squats while you're waiting for dinner to cook, lunges while you're folding laundry. Even push-ups while your kids are playing.

Speaker 1: 14:43

Okay, I love that Sneaking in those mini workouts throughout the day.

Speaker 2: 14:47

It all adds up and you can get really creative. Use soup cans as weights, resistance bands, anything you have on hand.

Speaker 1: 14:54

Love it. So we're making those everyday moments count. Okay, but what about those times when we're just exhausted? We've talked about food and exercise, but are there other things we should be doing? You know habits and routines that can make a difference.

Speaker 2: 15:08

You're hitting on something really important. Those everyday habits can make a huge difference, and one of the simplest but most overlooked is hydration.

Speaker 1: 15:17

Just drinking enough water.

Speaker 2: 15:19

It seems simple, right, but a lot of times we think we're hungry, when we're actually just thirsty.

Speaker 1: 15:25

Oh, totally guilty of that.

Speaker 2: 15:26

So make sure you're sipping on water consistently throughout the day.

Speaker 1: 15:29

Got it, what else?

Speaker 2: 15:30

Prioritizing sleep.

Speaker 1: 15:32

I know, I know Easier said than done right.

Speaker 2: 15:34

Tell me about it, but it makes a world of difference. When you don't get enough sleep, your body produces more of that stress hormone, cortisol, and that can really mess with your metabolism.

Speaker 1: 15:45

Right, and we don't want that. So sleep is non-negotiable. Okay, let's talk about something else that I know a lot of people struggle with. You're doing everything right eating, healthy, exercising but the number on the scale won't budge. What's the deal with those?

Speaker 2: 16:00

weight loss plateaus oh, they can be so frustrating, but they are incredibly common.

Speaker 1: 16:05

Why do they happen?

Speaker 2: 16:06

There are so many factors that can contribute. Our bodies are complex. Sometimes it's hormones, sometimes it's stress, sometimes our bodies just need a little nudge to get things moving again.

Speaker 1: 16:16

Okay. So what can we do when we feel like we've hit that wall to get?

Speaker 2: 16:19

things moving again, Okay. So what can we do when we feel like we've hit that wall? First, take a deep breath. Don't panic. It's normal for weight loss to fluctuate, especially as you're making changes to your diet and exercise routine.

Speaker 1: 16:28

Okay, so don't freak out.

Speaker 2: 16:29

Exactly. Instead of focusing on that number on the scale, think about how you feel. Are your clothes fitting differently? Do you have more energy? Those are victories, too.

Speaker 1: 16:40

I love that. It's about how we feel, not just what the scale says.

Speaker 2: 16:45

Yes, and if you feel like you've been stuck for a while, maybe try changing things up a bit. Try a new workout class, switch up your meals, maybe even experiment with something like intermittent fasting?

Speaker 1: 16:57

That's another one of those things I hear about all the time. Intermittent fasting Is that something you recommend?

Speaker 2: 17:01

It can be a really effective tool for some people. It's basically a pattern of eating where you cycle between periods of eating and voluntary fasting.

Speaker 1: 17:09

So it's more about when you're eating rather than what you're eating.

Speaker 2: 17:12

Exactly.

Speaker 1: 17:13

Interesting.

Speaker 2: 17:14

There's some really promising research out there about the benefits of intermittent fasting for boosting metabolism, regulating hormones, even cellular repair.

Speaker 1: 17:23

I'm going to have to do some more research on that, but with any kind of big changes to our diets, it's always a good idea to talk to our doctor first, right?

Speaker 2: 17:31

Absolutely, especially with intermittent fasting. There are definitely some people who shouldn't try it, so talking to your doctor first is always a good idea.

Speaker 1: 17:38

Makes sense, shouldn't try it? So talking to your doctor first is always a good idea. Makes sense. Now I want to talk about something else. What about seeking out some extra help? Is there ever a time when we might need a little extra support on our health and wellness journey?

Speaker 2: 17:50

Absolutely. It's like anything else in life. Sometimes we need a little help. Working with a registered dietitian can be a game changer. They can work with you to create a plan specifically designed for your needs and your goals. They can also help with things like meal planning, portion control, learning how to cook healthier meals, even making healthier choices when you're eating out.

Speaker 1: 18:11

It's like having a nutrition expert in your back pocket.

Speaker 2: 18:13

Exactly, and sometimes just having that accountability and support is what we need to stay on track.

Speaker 1: 18:19

So true, okay, before we move on to our next section, any final words of wisdom about making these healthy changes. Last.

Speaker 2: 18:26

Remember, you're not alone in this. Yeah, we all struggle with our health and wellness goals. Sometimes Be kind to yourself, celebrate the small victories and don't be afraid to ask for help when you need it. You've got this.

Speaker 1: 18:38

Okay, we're in the home stretch now. We've talked a lot about what metabolism is and what can impact it.

Speaker 2: 18:43

Right, it's a lot to take in.

Speaker 1: 18:44

It is. But now I'm ready to talk about what we can do about it. You know how do we take all of this information and actually make changes that stick.

Speaker 2: 18:53

It's all about finding what works for you.

Speaker 1: 18:56

Right, like what's actually doable, especially when we're busy and you know life gets in the way.

Speaker 2: 19:01

Exactly Small changes can make a big difference over time.

Speaker 1: 19:04

Okay, so before we wrap things up, any final words of wisdom about boosting our metabolism making those changes and actually sticking with them. Don't get caught up in looking for that quick fix. It's so tempting, though, especially when we see those ads.

Speaker 2: 19:18

I know, but those rarely work long term. It's about making gradual, sustainable changes to your lifestyle, changes that you can stick with.

Speaker 1: 19:27

It's a marathon, not a sprint.

Speaker 2: 19:29

That's a great way to put it.

Speaker 1: 19:30

OK, so what are some of those small but mighty changes we can start making today?

Speaker 2: 19:35

Focus on eating real whole foods as much as possible.

Speaker 1: 19:39

So ditching the processed stuff.

Speaker 2: 19:42

As much as you can and try to limit those sugary drinks. Those are the biggest culprits. Instead, load up on fruits and veggies, make sure you're getting enough protein and healthy fats, and don't forget about those fiber-rich whole grains.

Speaker 1: 19:55

It's funny because these are all things we already know we should be doing.

Speaker 2: 19:58

Right. It's not about having to learn a whole new way of eating. It's about making small changes consistently.

Speaker 1: 20:03

Okay, so what we're eating is important. What about everything else?

Speaker 2: 20:07

Don't underestimate the power of moving your body, and it doesn't have to be anything intense. Just find ways to incorporate more movement into your day. Could you walk around the block a couple times a week? Maybe do some stretches while you're waiting for dinner to be ready?

Speaker 1: 20:21

I love those ideas. We can totally do that.

Speaker 2: 20:23

And if you can add in some strength training a couple of times a week, even better.

Speaker 1: 20:28

Those muscles will be thanking us.

Speaker 2: 20:30

Yes, they'll be burning calories even when you're sleeping. Now we've talked about this a lot, but I want to say it again because it's so important Manage your stress, find those things that help you unwind and relax, because that chronic stress can really mess with your metabolism.

Speaker 1: 20:47

It's so true when we're stressed, everything feels harder.

Speaker 2: 20:50

Exactly, and don't forget about sleep.

Speaker 1: 20:52

The holy grail. Right, try to make those seven to eight hours a night a priority Easier said than done some nights, but so important. I love how so much of what we've talked about is about listening to our bodies, you know, noticing when we're hungry versus just bored, when we're tired versus just needing a break.

Speaker 2: 21:09

That's such a powerful skill to learn and it can take time. Be patient with yourself.

Speaker 1: 21:14

It really is a journey. I love that we've talked about that so much today. It's not about perfection. It's about making those small changes that add up to big results over time.

Speaker 2: 21:22

Exactly.

Speaker 1: 21:23

This has been amazing. I feel like I've learned so much and I'm so ready to ditch those quick fixes and focus on making lasting changes.

Speaker 2: 21:31

You can do it.

Speaker 1: 21:32

Any final words of encouragement for our listeners before we wrap things up.

Speaker 2: 21:35

Remember this is about progress, not perfection. Every healthy choice you make, no matter how small, is a step in the right direction. Celebrate those victories and remember to be kind to yourself. You've got this.

Speaker 1: 21:50

I love that. You are capable of amazing things. Well, that's it for our deep dive into boosting metabolism. Hopefully, you're feeling as inspired as I am to take control of your health and make those lasting changes. Until next time, keep exploring the amazing world of health and wellness. We'll see you next time for another deep dive.