Ep #160: Intermittent Fasting (Part 2): Gut Health, Good Fat, and More Energy

By: Dr. Sherry Price

Drink Less Lifestyle with Dr. Sherry Price | Intermittent Fasting (Part 2): Gut Health, Good Fat, and More Energy

Last week, I talked about a powerful tool women can use to lose weight and eliminate belly fat: intermittent fasting.

This week, I’m diving deeper into some additional benefits that have an impact beyond your weight, giving you more freedom around food and restoring your body’s hormonal balance.

Intermittent fasting can change your body’s cravings.

If you find yourself craving sweet treats and processed foods, this episode is for you.

Tune in this week to discover how your gut microbiome is influenced by what you eat, and how intermittent fasting works to heal the damage caused by sugary and highly-processed foods to your gut health.

I’m also discussing good versus bad fat, providing you with the science behind how intermittent fasting promotes the kind of fat your body truly needs while also boosting your energy and mood in the process. Trust me, you don’t want to miss this episode.

 

IF:45 for Women is open!  This is the last cohort for 2023.  Learn the how, what, why and when to eat for burning fat, losing weight, and boosting your energy in midlife and beyond.  Click here to sign up!

 

What You’ll Learn in this Episode:

  • How intermittent fasting revitalizes the composition of your gut microbiome.
  • The difference between brown fat and white fat, and how IF helps you convert bad fat into good fat.
  • How intermittent fasting boosts your energy and improves your mood.

 

Featured on the Show:

Full Episode Transcript:

You are listening to the Drink Less Lifestyle podcast with Dr. Sherry Price, episode number 160.

Welcome to Drink Less Lifestyle, a podcast for successful women who want to change their relationship with alcohol. If you want to drink less, feel healthier and start loving life again you’re in the right place. Please remember that the information in this podcast does not constitute medical advice. Now, here’s your host, Dr. Sherry Price.

Well, hello my beautiful friend, welcome back to the podcast. And if you are new here, welcome as well. Today I’m excited to dive deeper into intermittent fasting as I have seen this to be an incredible tool for women to really lose weight or maintain their weight, to banish food cravings and so much more. So I wanted to do a deeper dive and a part two, highlighting some additional benefits that go above and beyond what we talked about last week.

And Speaking of last week, we talked about how there really is no evidence to support that eating small meals, say four to five, six meals throughout the day or constant grazing leads to any benefit on weight loss or improving your health in any way. And rather, instead, eating three meals a day and not snacking and making sure that these meals are appropriately structured will reduce your overall hunger and you will feel fuller. And what this data also shows is that you actually wind up eating less food.

And I know for many women, they feel like they are a prisoner to food. But when they adopt intermittent fasting, they feel such freedom around food. They stop obsessing so much about when they’re going to eat, what they’re going to eat and a lot of that comes back to that they don’t have these constant hunger pains and sugar cravings. So I just want to highlight a few more benefits of intermittent fasting and go a little deeper than what I did on last week’s podcast.

So a big factor when I work with women and when I do intermittent fasting is that one of the key aspects you get is it really banishes your sugar cravings. I know many women will say, “Well, after dinner, I feel like having something sweet or a sweet treat and I just can’t stop after a bite or two, and I tend to overindulge.”

And when you follow an intermittent fasting protocol, you will notice that you will no longer have that feeling. Because you are structuring your meals appropriately throughout the day and balancing your hormones, which we will get to here shortly. And your body just doesn’t respond that way. Now, a lot of people are eating in a way that’s actually contributing to their sugar cravings and they are doing this unknowingly. So depending on what you eat and how often you eat, you may be actually creating more sugar cravings.

So if you are eating a highly processed food diet, a lot of things come from boxes and packages. Well, I want you to know that these foods are not designed to fill you up. And actually they’re designed to hijack your brain and they change your gut microbiome to crave more of them. And the food industry knows this, they actually have a term for it. It’s called the bliss point because they know that these chemicals that they put into food work on your brain to light it up, to create the sensation and make you feel like you want to keep eating.

They are designed with a perfect amount of sugar, the perfect amount of fat and flavoring. And this flavoring is with chemicals, many, which are harmful or toxic to our cells, but they’re strategically designed to keep you coming back for more. And if you come back for more, what does that do for the company? It makes them more profit. So unfortunately they’re not in it for our health, they’re in it for more profit. And when you eat these highly processed foods, they feed the bad bacteria in your gut.

Our gut microbiome has good bacteria and bad bacteria. And the bad bacteria, if you feed them, they grow, they overpopulate and they start to crowd out the good bacteria. So there becomes this imbalance inside of your microbiome. No, not only that, highly processed foods, particularly those containing high amounts of sugar, will populate more yeast in the gut, particularly if you’re consuming a lot of added sugars in your diet. So you’re growing the candida population of your gut and this triggers more sugar cravings so much so you almost feel like you have to eat sugar.

So the more imbalanced you have with bad bacteria, the more yeast you have, which is notorious for causing incessant sugar cravings. The harder it is to make appropriate choices in food. And one of the things about intermittent fasting is you learn how to eat the right foods. The right foods are the unprocessed foods, the wholefoods, foods in their natural state, as they come off the plant or from the ground or foods that are very minimally processed.

And when we consume these types of foods, it’s very easy to stop eating once you’re full. And when you stop eating you get the benefit of the gut is helping clean up itself and to restore that microbiome balance between the good bacteria and the bad bacteria. And the benefit of that is that you don’t crave food all day long. And the women who go through IF:45 for Women have told me that they no longer have these sugar cravings. And they’re shocked because they’re eating in a way that supports their microbiome and their overall system.

Now, when you follow intermittent fasting, you’re intermittently fasting. So that means you’re intermittently eating. So it’s this balance between when you’re in a fasted state or meaning non-fed state, so you’re just not having food versus when you are in a fed or eating state or they have an eating window. And another benefit to eating in this fashion is that it puts you and your body into a fat burning mode.

Now, when we constantly graze throughout the day or we constantly consume food every two to three hours, we are keeping our bodies in what’s known as a fat storing mode. Because your body can’t be in fat burning and fat storing at the same time. It’s in either one mode or the other. And I talked about this last week on the podcast. If you are in fat burning mode, that happens when you are in a fasted state.

However, when we’re feeding our gut, food, and it takes a while to digest that food and absorb the nutrients and to break it down and to process all that, that takes hours. And when we’re constantly grazing we are in that fat storing mode, which the body is like, I have more calories, I have more nutrients. Where do these go? The body doesn’t need them so let’s store them and package them into adipose tissue or fat.

And I want to talk a little bit about two types of fat because not all fat is bad. And I think we’ve been led to believe that all fat is bad. Well, the two types of fat I want to go into are brown fat versus white fat. So brown fat on our body burns energy and it’s plentiful in mitochondria, which we know are the powerhouses of our cells, they make energy. So the more mitochondria you have, the healthier you feel. The younger you feel, the more energy you have, the more drive you have.

And so it’s really good to have brown fat. It also keeps you warm, it’s thermogenic. Babies are born with a lot of brown fat and that’s what helps keep them warm. But we know as we age we lose brown fat and we gain white fat. Now, white fat is highly different than brown fat. It doesn’t contain many mitochondria and white fat stores energy. So instead of burning energy, it now stores the energy. So then you’re thinking, well, I’m getting older, how can I change that? I can’t. You’re right, you can’t.

But what we’ve recently discovered is that we can turn white fat into brown fat. And one way to do that is by intermittent fast. There was a study that came out where they looked at mice and the control group was allowed to eat whatever they wanted whenever they wanted. So it was a free for all for these mice. And when they didn’t fast at all and they just kept grazing and kept eating, of course they gained weight and particularly fat.

But when they compared them to the other group of mice who were put on a fasting plan. Those mice that were following an intermittent fasting, changed the composition of their gut bacteria. And this stimulated the production of short chain fatty acids in the gut. And it was these reactions that turned white fat cells into brown fat cells and it shifted the mice from fat storing to fat burning, which effectively reduced obesity and insulin resistance and disease.

So these mice that followed an intermittent fasting protocol were able to maintain a normal steady weight. Now, I know this study was done in mice, but it’s pretty compelling. It’s also been found, the more white fat you have on your body, the more the body gets used to storing more white fat. Unless you’re taking action to change that white fat into brown fat. And intermittent fasting is just one of the ways and one of the interventions that we can do so that we can shift that process from white fat into brown fat.

Another benefit of intermittent fasting to your body is that it gives you energy and it improves depression and weepiness. So there’s two parts there. Let me talk about those separately. So I mentioned it gives you energy. And I already alluded to that the mitochondria are these organelles inside of your cells that produce energy. They take oxygen and they take nutrients from food and they turn it into energy.

And so we talked about how white fat becoming into brown fat and brown fat contains much more mitochondria. That’s one way intermittent fasting produces more energy in our body. And in fact, our mitochondria, they produce 90% of the energy our body requires to function. Just think about it, we need energy to break down food. We need energy to pump the heart, energy for our lungs to be able to breathe in air and breathe out carbon dioxide, energy that’s needed for our brains to think and to compute and to function. And energy for our hair cells and our skin cells to rejuvenate and to grow.

Every organ system in the body requires energy. Our immune cells need it, so we fight off pathogens and bacteria and diseases, especially as we head into winter. And not only that, we know it doesn’t feel good when we feel sluggish. When we say we don’t have enough energy to do our side projects or maybe we want to play or go to the gym or do work or make dinner or just naturally daily functions of living. They get harder to do when we have less energy.

And I know for me and my clients have found this too is that when they follow intermittent fasting, they have much more energy. They get hours to their day. First of all, they’re no longer consumed thinking and eating so much, so that frees up time, plus their body is making more energy. Now, when you join Intermittent Fasting 45 for Women, I send you out a book. And the book that I send you out goes into the science of all the different ways our mitochondria are supported and improved by just this one simple method.

It will also tell you other methods that you can do to improve your energy, improve your mitochondria and we talk about those on our calls. But this is just one thing you can do, that’s the low hanging fruit, so easy to do and implement into your life. So the book will talk about pathways with NAD+, the sirtuins, the AMPK and ATP formation, all of that, which is much too scientific to go into this podcast. But the great news is that we now have this information and we can put it into action.

And I think we can all really resonate with this. If we start eating crappy for a couple of days, maybe we overdo it on Thanksgiving or overindulge at other times, we feel it. We become tired. We become lethargic. We don’t get anything done. We just want to sit on the couch and watch TV. And yes, taking breaks is fine, but we just don’t want our life to look like that day in and day out. And I love that when women start fueling their bodies appropriately, they talk about all this energy that they have.

Now, the second part of this as I said it gives you energy and it improves depression and weepiness. So let’s talk about mood because intermittent fasting improves mood. So we’re going to go back to the gut lining again. We talked about the gut lining and how important it is because we know that 70% of our immune cells are in the gut lining. And we also know that the gut produces over 90% of our serotonin.

Serotonin is our neurotransmitter that is vital, it helps us with clotting, other functions in our body. But it’s most notably known for stabilizing our mood and our happiness. You may have heard of drugs like Paxil or Prozac, and those are selective serotonin reuptake inhibitors or SSRIs. And they are prescribed for people with depression. And so when our gut is compromised by an overgrowth of bad bacteria and they crowd out the good bacteria, our gut lining cannot make the amount of serotonin needed to stabilize our mood.

So when the gut is compromised by being in a chronic fed state, our levels of serotonin are impacted. Plus, we know as women go through perimenopause and menopause, there’s hormone fluctuations. That’s a time of weepiness for a lot of women. They come to me and they’re like, “I’m just not as motivated or I’m feeling sad or I have more anxiety and I just don’t know what’s causing it.” Well, it’s these hormone fluctuations and it could also be coming from your diet.

And we know depression affects more women than men, particularly in midlife. I know us women, we deal with these hormone shifts. As we go through perimenopause, we’re losing our estrogen. We’re losing our progesterone, our testosterone is tanking and our cortisol is skyrocketing. And we become less stress resilient. We become more stress sensitive. And so these little things that used to not bother us now begin to really bother us and cause us to cry or be weepy.

And one way to combat that is to heal our guts. And one way our guts heal is when we don’t feed it food all the time. When our guts are at rest, meaning they’re not in the presence of food, there’s no food around, the food has been totally digested, the gut now goes into repair mode. And it wants to restore itself so it can function better for the entire body. It can do the activities it’s meant to do, like produce immune cells, produce serotonin, do so much more so that we stay regulated.

And if you look at the testimonials of the women who go through IF:45 for Women, many of them will talk about how they feel happier. They feel healthier. They feel better. They’re not so depressed. They’re not so anxious. And I always like to remind people, mental health is also about how we treat our bodies. What we eat, how we eat, when we eat, that’s all very important to not only our physical health and how we look and if we gain weight or if we don’t, but also our mental health.

So the fourth benefit I want to cover on this podcast that you get from following an intermittent fasting lifestyle is that you become metabolically flexible. And maybe you’ve heard this term, metabolically flexible, it’s quite popular right now in the medical literature. Many podcasts that I listen to are talking about becoming metabolically flexible because of the recent data, which I will go into here shortly, is alarming.

So metabolically flexible, let’s just define that. That’s the ability of your cells to switch between using carbohydrates as a fuel source. So when we eat sugar, when we eat a lot of carbs or processed foods, our cells can use that as an energy source. But it’s also that your cells can switch over to using fat as a fuel source. And I’m not just talking about the fat we eat. There’s some fat in avocados. That’s very healthy fat. There is healthy fat in olive oil.

It’s not just that fat but breaking down the fat that’s living in your body, the fat in your belly, the fat for me on my thighs, being able to utilize fat on our body as a fuel source. So it means if you’re metabolically flexible, you will burn carbs when you eat them. You will burn fat when you eat it. And you will burn your own fat when you are not eating and following an intermittent fasting protocol.

So I love this visual that I have. When I am not eating I just imagine that there’s these little Pac-Men cells in my body called the microphages, whatever they are. There’s these little Pac-Men cells and if I’m not eating and my body feels like it needs energy, it just goes down to my thigh, chomps away some fat and uses that fat for energy. And so I just imagine all these little Pac-Men cells at my thighs just chomping away at them. And my thighs are losing weight and I’m burning fat while I’m fasting.

I think that’s such a benefit that I give my body. Now, the benefit of that, just think beyond that. If you are burning fat for fuel, that means you’re not tired, you’re not sluggish, quite the opposite. You feel energized because your body is still getting fuel, it’s just not coming from food or food that you recently ate, it’s coming from your body.

And one nice thing about this when I’m intermittent fasting, I notice that I’m not on these emotional roller-coasters of the highs and the lows from processed carbs and sugars. If I eat a box of Oreo cookies or a sleeve of Oreo cookies I might get that super high, woohoo, all this sugar. And then a couple hours later the sugar crash. But when I’m fueling my body the appropriate way, it doesn’t send these hunger signals. It doesn’t send these hunger pangs. And my emotions are more even keel, which makes me more productive throughout my day.

So I talked about how there’s new data talking about metabolic flexibility, because there was a recent National Health and Nutrition Examination survey called the NHANES data, that’s the acronym. Which claim that only 6.8% of American adults are metabolically flexible. Think about that, less than 7% of American adults are metabolically flexible, which means they can’t break down their own fat as a fuel source. And it also means that they are hitting other criteria that sets them up for disease.

Now, when you look at that 6.8%, the study further breaks it down into the following statistics. Only .4% of those over the age of 65 are considered to have optimal health. And only 17% of those between the ages of 20 and 34 years of age have optimal health. Now, this was alarming because we realize we are getting fatter and sicker as a society. And the same study published data in 2019 that said 88% of Americans have at least one feature of poor metabolic health.

And I could go over the criteria with you if you want to look at what is metabolically healthy, what are those criteria, you can look it up online as well. But the message I want us to hear is if we’re allowing the food industry to tell us what to eat, we will not be selecting the right foods. Because their primary goal is profit driven, not health driven. And not only that, we have to really understand and re-educate ourselves. Because what we learned in the 70s and 80s, that we’ve all been told it’s all about calories in and calories out.

Just eat less, just work harder, just work out more often, fear meat, fear fat, eat SnackWell’s, all of that and the list goes on and on. We’ve been sold wrong information. And so we need to update the information of what it is we should be eating and what it is we should be avoiding. I’ve had to do this re-education for myself and I remember doing this and getting so angry. I’m a healthcare practitioner and the data that I’ve been told even in pharmacy school was wrong. That made me mad.

That’s why I’m so passionate about putting out this information and sharing it with you all. So you don’t make the same mistakes so we can correct as a society and become healthier and happier. And that’s why I’ve developed new programs around this because I realize women don’t know how to take care of their bodies. And as I learn this information I want to share it with you. Yes, it’s important how we look. For many of us, that’s very important and that’s great. But it’s also important how we are able to function.

I don’t want to go into my 70s and 80s and 90s and not be able to function with the best health that I can. And that means I need to take steps now in my 40s and 50s. That means I don’t define my health by the number on the scale, because that is a poor marker of health. That doesn’t tell you much, how much you weigh. And so I’m on a mission to teach women what are markers of health. What are the metrics we should be caring about?

And yes, they may impact the scale in a positive or a negative way, but it could mean that maybe you were underweight because you were under-muscled. And now that you have more muscle and have more flexibility and are stronger, the weight may change, it may go up or it may go down. Because as you gain more muscle, you’re going to lose fat. And that’s what we talk about in Tone in 10 a lot is what are the metrics you are using that signify true health, not false health?

And the last thing that I want to talk about on this podcast that’s a major benefit to intermittent fasting is that sometimes people will say, “It’s just one small change but I have to do so much more.” And I will tell you that when you just take that one small change, it leads to big results. Now, I want to share what one of my clients had said because I know I’m saying how this has impacted my life. But I want also you to hear how it’s impacted the lives of others who have been through IF:45 for Women.

So Jennifer says, “I’ve hit a weight loss plateau and couldn’t get motivated to do anything about it until I joined this program. I have stopped snacking. I’m eating more protein. And so far I’ve lost over five pounds and the shape of my body is shifting substantially.” So we think we have to do all these things, ladies, but focusing on one small thing that can cause more change in your life is huge. A lot of times we want to feel so overwhelmed.

Well, I don’t know what to eat and how to do this and I should be going to the gym and I should clean out my pantry and I should, I should, I should. And then we wind up shoulding all over ourselves, but not doing anything about it. So I want to remind you that one small change creates big results, particularly if you’re consistent over time. And you really have to corral your brain, because it might say, “This won’t work. Just one small change.” But what if it could?

What if you could lose weight, banish your sugar cravings, improve your mood, have your clothes fit better in just 45 days? That’s the power of IF:45 for Women. It is the program that has helped women achieve these results. They lose weight, they burn belly fat, they banish sugar cravings because we are addressing the root cause of the problem, which is based on your eating pattern. And once you correct that, other factors start to fall into place.

I remember when Sarah came to me, she was feeling so dejected and she said, “I know I’m not making smart food choices. I know I’m not being healthy and I got a chronic disease diagnosis just recently.” And she said that, “The changes I’ve experienced in this program have been amazing. I’ve cut out processed foods, stopped snacking, and I have no hunger pains. It is so hard for me to believe that this has happened to me. My waistline is smaller and my sex drive is coming back. I feel really good about that.” As you should, Sarah, that is amazing.

Just because we enter into perimenopause and menopause, doesn’t mean we have to accept weight gain and low sex drive as a normal part of the aging process. I want to empower you to take back your power, to be in control and to get that back so we can live more healthy and fulfilled and happier. And one way you can do this is by following an intermittent fasting protocol. And that’s what I teach women to do in Intermittent Fasting 45 for Women, which I just shortened to IF:45 for Women because it’ll show you and teach you the how, the what, the when and the why to eat.

So no, this is not a meal plan, you have to make these meals or you have to eat these certain foods. It’s really adapted to your lifestyle and your preferences, what foods you like. And it’s really important to go through all four of those components. The how, the what, the when and the why we eat. Most people just want to focus on the what. What do I eat? What do I eat? Tell me what to eat. And yes, you will get that but the how is really important.

Most women are eating on the go or eating in a mindless, unfocused fashion and that promotes more fat storage, more weight gain and more stress on the body, which means your cortisol goes up, which means your belly fat goes up. But rather I want to teach you to eat in a way that nourishes your body, calms and supports your nervous system so your nervous system feels safe to lose and drop the weight. And that’s when you burn the fat. So how you eat is very important.

Now, what you eat is really important as well. Do you know how to select macros? Do you know what profile your body needs of macro selection, how much protein, how much fat, how many carbs to eat? Are your macros aligned with what you want to accomplish? How much protein are you getting in a day? If you’re not getting at least 90 grams of protein, you may not reach your weight loss and muscle building potential and goals.

I see a lot of women eating too little protein and it works against them and they’re hitting the gym, hitting the gym, hitting the gym, and wondering why they’re not getting results. Well, they’re not fueling their body appropriately. And without the appropriate raw material, your body cannot build more muscle and it will become weight loss resistant. How many carbs are you getting a day? I see a lot of women not knowing this part and having too many, which works against their goals.

And then they wonder why they’re not losing weight or feeling better or feeling happy or whatever their health goals are. How you structure your meal is incredibly important. And I teach you all of that through the material, through the workbooks, through the daily posts that you get access to inside of IF:45 for Women. And we focus on when you are eating. Do you have an eating window that’s sustainable for your lifestyle? Are you trying to overdo it by saying, “I’m only going to eat two hours out of the day”, which I don’t recommend.

You have to have a healthy eating window to have a healthy lifestyle and have a healthy body. And also, do you need your eating window to be flexible? Do you want to intermittent fast differently on the weekend versus the weekday? I find a lot of women do. And are you flexible with that eating window? Because it is my belief you should be flexible with the window, particularly if you’re still menstruating and having a cycle. Women can’t fast the same way as men do because of our hormonal rhythms and our cycles.

So I want you to select a fasting window that works for you and meets your lifestyle needs. It doesn’t feel restrictive, it doesn’t feel punitive, it feels like freedom. So the when you are eating and when you are fasting is very important and also the why. What is it that you want from your food? Are you eating for comfort? Are you eating for nutrition? Are you eating for joy?

Because I find that many women in midlife don’t have the best relationship with food due to being on past diets and the diet industry and all these old stories that they carry about themselves and old stories and habits they have around food. Maybe food was used as a form of love in your household. Maybe food was something you were told you should never waste and to eat and clean your whole plate, which makes you over-consume. We have to look at what our families of origin have taught us about food.

And so we may have to break some emotional bonds there that we’ve developed over the years and decades and that we’ve created with food. And if you’re going to have food, I want it to be enjoyable. This is not a punitive bad girl thing. This is an amazing thing. We live and need food. We need food for our survival. And I want to make sure that you explore all of these factors and you get resolution on any area that you need or maybe you just need some information and some guidance. And you get all of that inside of IF:45 for Women.

This is about empowering you with information that you’re going to apply to your life because I want you to be able to sit down at a meal and not be scared and not know, oh my gosh, is this enough protein? Is this too many carbs? Is this structured correctly? I want you to be able to go out to a restaurant and fully enjoy the experience and know exactly what to order on the menu. I don’t want you to feel limited, actually the opposite. I want you to feel freedom around food, freedom and peace, just like I’ve created freedom and peace around alcohol and I help women do that.

This is the same process, but different because there’s different hormones involved. There’s different goals involved. And plus, as we age, we have to take into account the hormones that our body is experiencing. And that will adjust your meals, that will adjust what you select. I can’t tell you how much you’ll grow and learn through this process. I know it has helped every woman who has been through the program. And each cohort that I take through the program. I’m constantly modifying and tweaking it based on their feedback.

So each time I launch this program, I feel it gets better. And just think, right now is a great time to learn this because the holidays are coming. And I will tell you, survey after survey says that most women gain about five to eight pounds during the holiday season. Yes, on average, women gain five to eight pounds. And so you want to think about how am I going to prevent that weight gain? What am I going to do differently this year? And how am I going to stay accountable?

I know each year, this is a time of year I want to be very mindful of what I eat so I don’t put on the extra weight and I can start the new year off feeling good about my choices and about my health. I feel like I have a leg up every January because I know so many people are sitting in regret and shame.

And so my hope for you is that you’ll join me in IF:45 for Women so you can learn how to take care of your health and fuel your body in a way that gives you more life, more energy, more focus, more brain power, greater health and greater longevity. I love that I know this information, but I really wish I knew this information earlier in my life. So if you feel that IF:45 for Women is right for you, go to epicyou.com and you can click on the Work With Me tab at the top of the page. And you’ll see a dropdown menu where you can click on IF:45 for Women.

And in 45 days you will see your body start to transform. I can’t wait to see you inside. Alright, my lovely friend, I love you and I will see you next week.

If you want to change your relationship with alcohol and with yourself then come check out EpicYOU. It’s where you get individualized help mastering the tools so you can become a woman who can take it or leave it and be in control around alcohol in any situation. EpicYOU is the place for women who want to be healthy, confident and empowered to accomplish their goals and live their best life. Come join us over at epicyou.com/epicyou. That’s epicyou.com/ E-P-I-C-Y-O-U. I can’t wait to see you there.

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