Why Women Need Protein and Fats with Ana from @Nourish_Us

Why Women Need Protein and Fats with Ana from @Nourish_Us

Today Ana from @Nourish_us joins me for a chat about all things Women's Nourishment, Hormonal Health, Post Partum Depletion, Grocery Shopping for Whole foods and more!

Ana shares her go-to sweet treat recipe right now that will also give you whole food nutrients to support your thyroid health and hormones,

Some takaways from this epiosde are:

• Being in tune with the ebs and flows of your cycle can be really powerful.
• Women should be empowered post birth and in the fist years of motherhood. to nourish them selves and build back nutrient depletion from pregnancy and birth.
• Protein is super important for women from the ages of 35 - 45 and in perimenopause years.
• Health Fats can actually help you loose weight!
• Shopping for whole foods can be done on a budget.

I know will love Ana and find some really great tips here, enjoy!

Connect with Ana @Nourish_Us on Instagram HERE
Nourish Us Website - www.nourishus.com.au
The 4 Week Busy Mama Reset - www.nourishus.com.au/4weekreset
Rita's Farm - www.ritasfarm.com.au/

Transcript

Ana: So when you pair a healthy fat with protein, carbohydrates and veggies, it does a few different things. It actually, one speeds up your metabolism when you're eating that meal and it also contributes to the nutrient absorption from the food. Say for example, you're having a little bit of broccoli and you drizzle a little bit of extra virgin olive oil over that broccoli, you were going to absorb so much more of the nutrients from that broccoli paired with the olive oil.

Elise: You may know Anna as nourish us on Instagram. She is a certified nutritionist for mamas and let me tell you, the information and knowledge that she shares is amazing. She helps mamas regain their health, increase their energy, and feel alive again. In today's episode, we talk about the power in knowing the ebbs and flows of our cycle and supporting these through nourishment and nutrition. We chat through how new mothers could really be supported post birth and in the first two years of motherhood to replenish depleted nutrients and how this can work. Anna shares with us some easy tips about how protein is a building block for hormone health in our thirties and forties, especially leading into perimenopause. She shares some cost effective ways to buy whole foods in your weekly grocery shop. I just adore this episode with Anna and know you're going to find so much goodness here. Welcome to the Inspiring her podcast. Hi, I'm Elyse, your go to gal for elevating your life starting with you. I believe women and mothers are so powerful, so let's jump in and find your glow.

Ana: Imagine me and you knew the different phases of our cycle and what we should expect in the different phases of our cycle when we were teenagers, I know knowing that there's going to be a phase or a week where we're going to feel really down, where things are going to feel really hard, we're not going to have energy and knowing that that's okay and we can, you know, it's a wave rather than that really shaping our life.

Elise: Anna and I actually started chatting off Mike about how she has evolved into a more focus on women's health and hormone health. And if you know me, you know that I'm all about cycle syncing and doing things that support our menstrual cycle. So this was just such a great conversation and I wanted to dive into it deeper, but we will have to come back and do that in another episode. Episode. So we started off chatting about how Anna has ended up here.

Ana: Yeah, so I think for me, after being in the industry for five years, I have sort of seen in my time sort of what works and what doesn't. And I think also with moms especially, what's actually realistic and sustainable because there is so much health advice out there, a lot of it is valid, but a lot of it is also not real realistic for moms. So I think for me, finding what has worked and what hasn't has been really important in my own journey as well. And then being able to share that in a way that feels really achievable for mums. And over the years, something that I have found that is very transformative is working with our cycle also. Not just when it comes to nutrition and weight, which is really powerful, but also when it comes to our emotions and knowing when we are going to go through phases where we don't have energy, where we question everything about our lives, where we're a lot more emotional, we're a lot more triggered, and we should really be in a phase where being, you know, by ourselves and not being so social and being a little bit more isolated, nurturing ourselves is actually really important to get through that particular phase in order to then have the energy and the drive that we want to have in the next phase. So I think for me, that has been a huge learning and passion that I've developed over the last couple months, really delving even deeper into that. So that's something that I'm studying at the moment to be able to share a lot more of in my programs and in my work as well, because I know just how powerful it can be to work with our cycle. And if every woman knew how to work with our cycle, we would be so much more powerful.

Elise: Oh, 100%. And that's how we show up, how we show up as our best self, how we show up as a mom, as a wife, a partner, you know, any relationship. And I think if we can all understand that deeply within ourselves and then teach that through to our children, teach our partners as well, it is going to make this, you know, where I'm coming from, this beautiful place to be and where you're coming from, this like, nurturing, nourishing, supportive body. Because we're understanding the ebbs and flows.

Ana: Exactly. And we're not letting those ebbs and flows sort of shape us and get to us. I think that's so important. I think knowing, you know, that there's going to be phases that we're going to feel a little bit down, but knowing that the next phase is coming because I think that in itself is so powerful. Do you know what I mean? Knowing that, okay, well, it's my hormones playing on me and telling me to feel a certain way or to question myself or to not feel so good about myself. But that's because I'm in this phase, and there's another phase coming where I'm going to feel happier, I'm going to feel more driven, I'm going to feel more energized. Knowing that in itself is so powerful.

Elise: Yeah. And don't you think it's the dialogue around it, too? It's switching from maybe what we were told when we started to have our periods, where it's like, oh, you're just hormonal. You've got your period now. We're switching to more like, okay, well, you're in your coming up to your period, so you're really feeling like you want to go inwards, but exactly as you just said, it's okay. You just need that little bit of support from a person who says, it's gonna be all right. You're gonna come out the other side, and you're gonna be back to your.

Ana: Big, vibrant self, you know, 100%, definitely. Yeah, that would. And just imagine, like, girls were able to learn that from a young age. It would just be, yeah, we'd all be so different.

Elise: I know, so good. But how did you begin your path to food as medicine and better your health?

Ana: A lot of it did come from my own experience with burnout. So I used to. I was in the core corporate world for a long time. I worked as a HR manager, and then Covid happened. Lots of things happened. And I had my kids and I tried to go back to work. I remember just after I had my daughter, and it was really hard, like, and most mums would relate to, and I just completely burnt myself out. You know, I started experiencing some of the more common symptoms of burnout really early, like the fatigue, exhaustion, overwhelm, anxiety, and more of the physical symptoms around bloating, water retention, extreme weight fluctuations. But you know what? As mums, we sort of just go, well, this is just part of motherhood because that's what we've been taught to believe, and we just have to keep powering on. So I did. I powered on for quite a while until I actually woke up one morning and I knew that something wasn't right. I had a really bad fever. I had a lot of body aches and pains, and my mouth was really sore. It was covered in ulcers and blisters. It was the most bizarre thing I'd ever experienced. And within 24 hours, I couldn't eat any food. And then within 48 hours, I became severely dehydrated. So my husband Michael actually drove me to the hospital, where I thought I would honestly, you know, just to check up, get some medicine, come back home. I actually ended up spending five days there. I saw multiple doctors, had several tests done, and not one person could actually tell me what was wrong with me, which was crazy. The only thing they could really tell me was that my inflammation markers were really high, but other than that, they really had no idea what was going, going on. So went home, sort of got a little bit better with it, but then within the following months, I ended up developing an autoimmune condition, which was rheumatoid arthritis, so had really severe joint inflammation, joint pain. I actually have, like, memories where my hands were in so much pain, where I couldn't even dress the kids or, you know, make, make them food. It was, yeah, horrible. So I basically got told in that whole process that I would need to be on medication for life, a medication that had horrible side effects. For me, being told that just before turning 30 was obviously, like, so devastating. And I just thought, there has to be another way. Like, there's got to be another way. I can't live the rest of my life this way. Not even 30 yet. So that's sort of when I started looking into nutrition and food as medicine, and it's actually when I enrolled into my nutrition studies. So I sort of spent the. Those couple years, I learned how to use food as medicine, I learned how to heal my gut, how to rebalance my hormones, how to reduce stress in my life. And honestly, within months, I was living a completely different life, like, completely different life. And I just thought, why aren't we told about this as mums? You know, we have our babies, we leave the hospital, and everybody tells us how to keep our babies alive, but no one gives us simple advice on how to replenish our body from all those depleted nutrients and just how to, you know, nourish ourselves from a nutritional perspective in order to actually keep up with the demands of that phase in motherhood, because everybody knows it is a hard phase in your life, and no matter what you do, you're going to feel exhausted, you're going to feel drained, you're going to feel overwhelmed, you're going to feel anxious. But imagine, we also had the tools to support us from a food perspective and a nutritional perspective. And I actually went down a route where I started looking at how mothers are supported in countries all around the world and you would be blown away to read and hear about how mothers are supported in non western countries. Countries. Wow. Yeah. Like a lot of villages and places in Asia and Southeast Asia, the mother is looked after by a village because it takes a village, you know what I mean? There are certain foods that they prepare for her in order to replenish certain nutrients that are actually depleted during pregnancy and post birth. There are things that a lot of people support her from. From a perspective of self care and nourishment. But in western countries, it's sort of like the quicker you can bounce back and the more you can do by yourself is praised and you're this super doing it all, but we're seeing so many mums that are just completely drained and burnt out.

Elise: It's almost like we don't have that cultural support, that guidance from the generation above us. Like, it's exactly as you say. It's just sort of. You're left to your own devices to figure it out and then it's too late. I'm really sorry that you went through that. That's so awful. Cause it must have been just horrible being young and just becoming a mum and then trying to deal with all that. It would have been scary. But I think the silver lining is that you actually took the plunge and you did something about it and there was something inside you saying, this is not it. Like, there's more to this. And now you've got this beautiful testimonial that you can share to help support other mumsd. Do you find that your programs, which I just love your programs, because they focus more on vibrance and energy and helping supporting mums, and then what comes after that is the weight loss and other things. Do you find it more beneficial if you start to work with a woman prior to pregnancy or have you had really great results working with women, like after they've had babies?

Ana: Yeah, that's a tricky question because I think ideally, in an ideal world, we would all recognize the nourishment that we need before we even try to conceive. Because ideally, having your body in a nourished state before you try to conceive can be really powerful and can make a huge difference to your pregnancy. So I think ideally we would all be thinking about that early on. It's not always something that we think about because I think a lot of the time women in that stage of their life either, you know, focusing on their career, but realizing that they want to have a family, but they're still in sort of that like, you know, go get them phase. So I don't think everybody is thinking about nutrition and nourishment in that phase. But I think for me my biggest focus, so when I first started doing nutrition, I did a lot of pre pregnancy and a lot of family nutrition. But what I started noticing when I was doing that was a lot of mums were focusing on the health and wellness of their kids and obsessing about it, which naturally we're always going to do, but it was at the expense of their own health. Yeah, I work with a lot of mums that are generally more so around that two years postpartum because what tends to happen is a lot of people get to that 18 month, two month, two year mark and they sort of go, I thought I was meant to feel better by now, but I feel so much worse. Yes, this is because that, you know, living on that vital flight mode for those 1st 18 months to two years has depleted your body even further. And the effects of that depletion and nutrient deficiencies tend to hit really hard around that two year mark. So that's when burnout really starts to kick in. But I also work with a lot of mums that are in that perimenopausal phase. Yes. Yeah, it's that generation that put everybody before them. Everybody else's health in their family mattered before theirs. And then they get to that perimenopausal, menopausal phase and they go, oh my God, it just hits them like a ton of bricks and they go, I really need to start taking care of me. Otherwise I'm potentially going to develop a serious disease and not be around for the long haul. So there's. Yeah, I tend to. I find that it's either those two generations that tend to sign up to a lot of my programs. It's the either the two year mark or the early forties, late forties, fifties, which I. Yeah, I love working with those women because just, just being able to support them in a journey where it's like a whole new chapter for them and knowing that it's never too late. It's never too late to live your healthiest, happiest, most vibrant life. I love being able to support them in that journey as well.

Elise: That's awesome. So let's focus on that group of women. Because I'm in that group of women, like let's say 35 to 45 year olds, let's dive into some like practical things. If someone's listening and they just need a bit of a boost. What would you share as your favorite nutrient packed foods as a place for us to start? Because I know you love, I've heard this quote recently. It's not necessarily what you take out of your diet, it's what you put in. And I know that your approach is about that too.

Ana: Yes, 100%. Whether it comes to our own health or our children's health, something that I always preach is stop focusing on what you shouldn't eat and focus on adding more of the good stuff, the more of the good stuff. Stuff you can add in. And if you approach your health that way, it doesn't only support you from a physical perspective, but it also supports your relationship with food. Rather than focusing on the calories, focus on the nutrients. How can I pack in more of the good stuff? I think from one of the things that I would focus on from a very practical perspective when it comes to our diet, is something that I see is most women are just not eating enough protein, and protein is the building block of our body. And it's what's also going to really determine how your perimenopausal years go and how you actually go into menopause. Because after the age of 30 to between 30 and 34, our muscle mass decreases really significantly. So making sure that we are supporting our muscles and the building blocks of our body through protein is absolutely crucial from a physical perspective and from a nutritional perspective. So I think definitely focusing on protein is one big practical thing that I would say to most mamas. And just making sure that when we are eating protein, that we're building balanced plates. And what I mean by balanced plates is not portion sizes. Um, I mean, making sure that we're including a lot of the, you know, all the food groups. So alongside protein, we have source of carbohydrates, we have a source of veggies, and a source of healthy fats. Yeah, I think a lot of people can be scared of fats, and they think that fat is going to contribute to fat gain. It actually does the complete opposite. So when you pair a healthy fat with protein, carbohydrates and veggies, it does a few different things. It actually, one speeds up your metabolism when you're eating that meal, and it also contributes to the nutrient absorption from the food. Say, for example, you're having a little bit of broccoli, and you drizzle a little bit of extra virgin olive oil over that broccoli, you were going to absorb so much more of the nutrients from that broccoli paired with the olive oil.

Elise: That is so cool. I love that.

Ana: Yeah. So always making sure that we're including a source of healthy fats, because from a digestion perspective, it's amazing. But also from a hormone perspective, it's also absolutely crucial. So healthy fats are incredible for women's hormones. So making sure that we're eating loads of avocado, salmon, extra virgin olive oil, those kinds of fats that are just so great for our health. So building those balance plates, making sure, again, that we're including the protein, carbohydrates, veggies, and healthy fats in as many meals as we can. So breakfast, lunch, and dinner, that's sort of what I would say to focus on from the very beginning.

Elise: And in terms of protein, this is something I struggle with. I struggle to get a breakfast that includes protein, because I don't want to have eggs every day. I don't know if anybody else listening is like this.

Ana: I'll go through an egg phrase and.

Elise: I'm like, I love eggs. I'll eat eggs all day, every day. And then all of a sudden, I'm like, I can't, can't do eggs. And I also don't do well with any type of protein powder. It obviously, just, for me, it increases my inflammation and my skin flares up. So can you give us some examples of some good proteins that we could include?

Ana: Yeah, I think making sure that we are not focusing as well on that one source of protein. So say you are having eggs, making sure that we have of another element that's adding to protein can be really beneficial. So lots of beans and legumes. Beans and legumes are incredible sources of protein. They're also incredible sources of fiber, which is really important during those perimenopausal years. And something that I love to do, for example, is sometimes have just mash up some chickpeas with some avocado. I'll have that on toast. Also. Tofu is such a great source of protein and really great for our health in those perimenopausal years as well. So sometimes I'll even mash up some tofu with some avocado and pop that on toast.

Elise: Yum.

Ana: Yeah, it's really yummy. And also wheat free oats. I grabbed the wheat free oats at Coles, so having that with some almond milk, that's another great way. Just remembering as well that we want to aim for 20 to 30 grams of protein per meal. But say we can't have all of that in breakfast, that's totally fine. Making sure that we're including a snack maybe an hour and a half, 2 hours later that has an element of protein in it. So for example, if you're having an apple, pairing it with some peanut butter or almond butter goes a long way, because just by doing that, you have added another two food groups to your snack. So you're having an apple, you're having peanut butter, which is a source of healthy fat and a source of protein. So always thinking about how we can add in more of the good stuff and more food groups in each meal or snack. But yeah, look, breakfast is a really hard one. It is tricky. It's hard, especially if you're not into the protein powder. Because something that I do when I'm in a real big rush is I'll get some coconut yogurt and add my scoop of protein into the coconut yogurt again, quickly mix it all up and have that with some fruit and nuts. So it can be tricky. I think experimenting with plant based protein powders. Have you tried any of the other plant based protein powders like kissed earth or switch?

Elise: I want to try them, and I think it's great for me because I have sort of done it as a elimination for such a long time that I really can tell. I can experiment with bringing it back in because within a few days, I'll start to get a breakout and I'm like, oh, that. I know that that's what it is. But I think that's some really good advice for mums as well. Is, well, first of all, follow some of, or join some of Anna's programs because I, you sent me one. I think it was one of your free ones that you have. And the recipes are just so delicious. I love how you include all the food groups. It's so tasty, like, so delicious. But yes, I, I definitely think I need to experiment with some new protein powders because as moms, we are, we've rushed, we're busy. We need, we actually need, we have some simple options.

Ana: Yeah. Quick and easy. Simple options. Yeah, definitely. And I think just like I mentioned earlier, making sure that we're getting that source of protein from multiple different sources. You know, nuts and seeds, chia seeds, hemp seeds, they're all sources of protein. They might be really little, but they do go a long way when you're incorporating them every day or every couple of days. So, yeah, definitely thinking about other ways or other sources that we can use that aren't just meat, poultry or fish as well, is really important.

Elise: What is your go to snack at the moment? Tell us what you love having and how do you make it.

Ana: Do you know what? I am such a date fan. I love you. Yeah. Because I do have a little bit of a sweet tooth. So finding things that I know are going to satisfy that sweet tooth but also be really nourishing for me. So something that I. I'm obsessed with is literally just cutting a date in half, taking the pit out, filling it with some almond butter and a Brazil nut. That is my favorite. Brazil nuts. Like, we all need to be operating more Brazil nuts. They're amazing for our hormones, great for thyroid health, and just finding ways to incorporate them like that. Like, how yummy is that? Do you know what I mean?

Elise: I need to do grocery shopping this afternoon and I'm going to get some Brazil nuts because I do the date with the almond butter, but I'm yet to add the Brazil nuts and that sounds amazing.

Ana: Yeah. Yeah. The texture of the date with the nut butter and the nut with the crunch of the nut, you'll love it.

Elise: One thing I want to chat about before we wrap it up is I love how your. You have this approach of budget friendly, healthy shopping. You share on your instagram that you go to Costco every now and then, so can you give us some tips for mums who are maybe overwhelmed, especially with the cost of living at the moment? I know there's a bit of a divide between people wanting to buy organic, organic and healthy produce when it is so expensive. How do you get around that?

Ana: Yeah, definitely. I think something that I tell my clients in my programs as well is focusing on as many whole foods as possible. So making sure that our trolley is 80% to 90% whole foods. So these whole foods are foods in their natural state. So things like veggies, fruits, nuts, seeds, meat, poultry, legumes, beans, fish. And I think if we can focus on that, we really don't need much else. So something that I like to do is I do prioritize as many organic fruit and veggies as possible, but I head to the farmer's market to get them. I don't buy them from major supermarkets because the price is absolutely crazy and I don't know who can afford to buy everything organic at the supermarkets.

Elise: And you don't realize sometimes you don't actually realize until you go to a farmer's market and compare the prices that it's actually better.

Ana: Yeah, definitely. Something that I also love doing is I use a company called reader's Farm and I. Yeah, a fruit and veg box delivered every Saturday. That's the day in my area. It's my favorite Saturday delivery. They do mainly organic, spray free produce. I get a whole large family box of organic fruit and veg for $85.

Elise: That's amazing.

Ana: Not be able to get that at the supermarket. I think there are so many ways we can find this stuff if we search for it. But I get a box. I obviously get extras as well because my kids just go through snacks like crazy, like most people would agree. But I use that service, I get that delivered every week. And the other reason why I love doing it that way is because. Because it means that every week I get different produce delivered, which, again, is so important for our gut health. So a lot of studies have shown now that we need to be eating 30 to 35 different plant foods a week to enable to get that good variety of gut bacteria in our gut. I know as parents, it can be so hard to break away from things that your kids really love. Like, for example, bananas. Most kids love bananas. They're a staple. But something that I tell my clients to do is each week try and get one to two things that you either haven't had in a long time or you haven't had at all, and operate them into one of your dinners or lunches for your kids. They're not going to always eat it, but just make sure that they're seeing the variety of different fruits and veggies. And the reason I love getting those seasonal boxes delivered is because they deliver what's in season and what's been picked and harvested that week. So it doesn't only just expose you to the different fruit and veggies every week, but it also means that you're eating fruit and veg that has been is seasonal, which means it's always going to be so much more nutritious. There was actually one study that was done on broccoli, and they took a conventional piece of broccoli and an organic piece of broccoli and they compared the nutritional profile of them. Them. The organic versus the conventional actually had very little difference in nutritional value. But the season in which it was grown in had the most dramatic impact, especially towards vitamin C. Vitamin C and vitamin A was almost ten times more significant in that piece of broccoli in its peak season of growing. So making sure that we're eating seasonal produce is really important and going to farmers markets, getting fruit and veg boxes delivered is not just cost effective, but it's also really good for our health.

Elise: Yeah. If you don't have time to go to the farmers market, the readers farm delivery box could be an option. Or just google what's in your area. Fruit and veg deliveries, because I find that quite often those ones that do deliver those boxes, they have the seasonal produce anyway and they're from local farms.

Ana: Yes, exactly. A lot of them can also be. They might not always be organic, but a lot of them are spray free, which is great in itself. And I know there's a lot up in Queensland they have an amazing amount of organic fruit and veg delivery services, so you'll always find it wherever you are.

Elise: Oh, thank you so much, Anna. There are some great tips. I know it's just going to inspire so many mums that you. You are allowed to focus on your health. It doesn't have to be confusing, hard or overwhelming what's coming up for you. Do you have anything exciting coming up that you'd like to share that you think mums would benefit from?

Ana: Yeah, definitely. I am about to read launch my signature program, the four week busy mama reset. So I only launched this a couple of times a year. It's an amazing space to be in. It's just a beautiful community of moms. And I guide you through my four step process to thriving health and weight loss. We can actually keep off that's realistic and sustainable. So I have two very unique ways that I teach nutrition and health. One is through anti inflammatory eating. So we focused on an anti inflammatory diet, avoiding calorie counting or hunger or starvation, just focusing on beautiful foods that are going to reduce inflammation in the body, which I have found is really effective towards health and also weight maintenance for mums. And the other process is following a four step formula, which is not just focusing on diet and exercise, but looking at nutrition, gut health, hormones and our lifestyle. So that is the process that we go through in the four week busy mama reset. And it's just such a beautiful place to be and we all support each other and everyone is guided in the group as well. So that is launching soon and I think it's mid October date that we've got for the next round.

Elise: And you can go and check Anna out on instagram because you definitely share every single day little bits and tips that align with that four step process that you were talking about. And it just inspires and encourages. Well, it inspires and encourages me to just kind of think more about the steps I'm taking each day. Just reminds you, you know, you just need that motivation sometimes.

Ana: Definitely. And I think not over complicating it. I think as mummas, we can definitely overcomplicating it. Over complicated. So I think finding little moments and things in your day that are going to nourish you or nourish your soul or make you feel more aligned, and that's sort of what we want to focus on. We're so busy as mummas. So if focus on those little moments in the day that are going to just, you know, provide us some nourishment from a physical and a mental perspective, that's just what I want to preach.

Elise: You are. You're so wonderful. And finally, I love to ask all my guests this question, what does an inspired home mean to you?

Ana: Okay, so an inspired home. That's it. I feel like there's so many things, but if I look, I think for me, the main thing is definitely having a healthy, happy home. I always say this, you've probably heard me say this, but without a nourished mama, there can't be a nourished home. I think as a mama, we are the heart of the home. Health stems from us. And this is why I always say, never feel selfish or guilty for prioritizing you, because when you prioritize you, everyone around you wins. So for me, it's, you know, even when, for example, when I go for a walks or my exercise, even though the kids, like, you know, Maya gets upset sometimes when I leave, I know for me, when I get back, I'm going to be so much more present. I'm going to be so much happier. I'm going to be so much calmer and so much patient. More patient. And I think that's what counts. It's the quality, not the quantity. And just never feeling selfish or guilty.

Elise: Yes, the kids, I think they naturally have that reaction to their mum. It's nurture, you know, but they're going to be fine with their dad.

Ana: Exactly.

Elise: Well, thank you so much. If anyone's listening and just can't wait to reach out to you, where can they find you?

Ana: Yeah, definitely. So nourish us is my profile. I am always in my DM's, so feel free to send me a DM. I love chatting with everybody. And yeah, that's where you can find me.

Elise: Thank you so much for listening to the inspiring her podcast. I hope you leave today feeling uplifted and inspired to just make a tiny change that helps you feel better tomorrow when you wake up and next week when you wake up and a few weeks from now, you can do it. So please, just jump in. If you would like more from me, please head on over to the inspiringher podcast on Instagram and TikTok. I'm always in my DM's and I would love to hear from you. It would also mean the world to me if you would leave a review on Apple Podcasts. It helps get the word out to other women and mums to help them find their glow as well. Thanks so much and I'll see you next week.