WELLTHY Generation Podcast!

64. How a DEXA Scan Is Different and More Effective than the Scale: I Share My Results!

• Naihomy Jerez • Episode 64

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This episode emphasizes the importance of understanding body composition through DEXA scans, contrasting it with reliance on traditional scales. We discuss crucial health metrics like bone density, lean muscle mass, and visceral fat, encouraging listeners to focus on holistic wellness rather than weight alone.

• Importance of DEXA scan for comprehensive body analysis 
• Comparison of DEXA scan results with traditional scale measurements 
• The significance of bone density for longevity and fracture prevention 
• Lean muscle mass's role in metabolic health and insulin sensitivity 
• Discussion of visceral fat and its connection to chronic diseases 
• Emphasis on overall health metrics beyond just weight 
• Personal journey of navigating weight gain and body changes 
• Encouragement for listeners to embrace a broader understanding of health

Thank you so much for listening!


Speaker 1:

Hey friends, welcome back to this week's Wealthy Generation Podcast. That's W-E-L-L-T-H-Y. So for this week's episode, you're going to be listening in on an Instagram live that I did where I shared the results from a DEXA scan analysis that I did, and a DEXA scan basically is a body composition analysis where they can assess athletic performance, fitness tracking, weight loss or gains, health optimization and longevity, and it can help you make informed decisions about your eating, your exercising, your health, to really have actual data to improve your life. I really wanted to get this done to get a the most accurate sense of what my body fat was, my lean muscle mass, my visceral fat and my bone density, and I talk and I explain all of these details in the Instagram live, so I wanted to have it on here as well so you can go ahead and learn about it and listen in on it. If you have any questions, as always, feel free to send me a message. I really do think, as I explained in this Instagram live, that if you are concerned about weight loss or how you're losing weight, or your actual goal is overall health and wellness, this is a good tool to have than the scale and in one of the previous episodes where I talk about seven different ways of tracking progress. That's not just the scale. I do mention the DEXA scan, and I decided to do it after noticing that the body composition analysis that I was getting from the in-body machine at the gym was not as accurate as I thought it was. I thought it was misaligned with the way I was feeling, how my clothes was fitting, um, how lean muscle was showing up in my body. I just thought it wasn't in alignment and in fact, I was right. Um, and then I learned from the tech that there is a discrepancy between those machines and what he sees from a DEXA scan after doing so many of them. So I hope you enjoy this episode and, as always, I hope you tune in next week. I'll talk to you soon. Bye, hello friends, it is Naomi, food and hormone health coach. If you do not know me, if this is the first thing you're seeing from me, hello, I am a food and hormone health coach and I support women. I teach women how to use food and lifestyle to heal their bodies, support their hormones while living their best life. Okay, so I am hopping on here today because I went and got a DEXA scan.

Speaker 1:

I've been working out for many, many years, and about a year and a half ago I joined the gym that had a in-body machine, and usually that machine is a scale that also does body composition. Throughout the years, and when I started in my health and wellness journey, I always relied on the scale. I didn't really know about body composition, I didn't know everything that encompassed, how important it was. I, like probably many of you, just knew the scale and I measured all results. From that I started my weight loss journey. That's how I started.

Speaker 1:

I didn't start necessarily like wanting to be well, I just started by. I wanted to lose weight. That is all I wanted, especially after I lost my second kid, and I never even really phrased it. I wanted to lose weight, it was just I wanted to feel better in my body and, again, like most of you, I assumed that if I lost weight I would feel better, and that was true. Better in my body, better in clothes, I would just feel better. And that was true to a certain extent 100%. But what I did not realize along the way was that I also reversed my prediabetes and in turn, I changed my body composition. That 100% happened. Okay so, but those were things I was not aware of and then fast forward. So I started that when I was 30 years old.

Speaker 1:

Fast forward when I turned 37, I started to gain weight out of nowhere, right, I gained about 30 pounds and I was confused because I was following the same things I had done for the past seven years or so and it no longer was working for me and I thought it was a few things like. Around that time I was on antidepressants and like part of the side effects is like, oh, you might be in weight. I also had started taking thyroid medication but because my thyroid was like lagging a little bit, but that should have not impacted me in weight gain and I also did a stint of testosterone hormone there. And recently it's been shown that part of the side effects of overdosing is increased of visceral fat. But I didn't know that back then.

Speaker 1:

Another factor that could have taken place here was perimenopause. So a lot of research shows that perimenopause can start showing signs around age 35, even though that's super young. But for me, as soon as I turned 37, boom, it was like waking, waking, waking, and it was mostly in my middle section and I was like what's happening? So that's when I'm in conversation with a friend. She was like hey, it's time to change your strategy. There is a specific strategy on exercise, on eating as you head into perimenopause to start seeing results.

Speaker 1:

And I started to switch the way I ate, the way I worked out, to more of a perimenopause aligned way. So I decided to switch gyms. I went to a new gym. I decided to start working with a personal trainer at that time because I really started, I wanted to start to make changes. Part of the perks of going to this new gym was this in body scale and I was like, okay, cool, but it had been like it has been like now over a year, maybe close to a year and a half, and the results were pretty consistent all the way, even though my trainer and I had worked so hard at like updating my program, I was updating the way I was eating.

Speaker 1:

I started to track certain things again and it still wasn't moving the needle and I was like, wait a second, this just does not seem right and I know that as of now, the best tool to get a comprehensive body composition result is with a DEXA scan, and actually a lot of doctors prescribe to get a DEXA scan, like printout or whatever report, but it's only when you're so much more older when it's harder to make changes and it's usually for bone density right. Older when it's harder to make changes, and it's usually for bone density right. So I love to mention body composition and sex scan and all this to a lot of my clients, especially if they're in perimenopause, because what starts to happen is that the scale doesn't move as much, especially if you're working out and enduring perimenopause like, the scale won't move as much and it really trips people up when they're putting in the work they are going to the gym, they hire trainers, they're working on their food and the scale just isn't budging. So it's really like this undoing of what numbers are actually important here, because the overall number on a scale is not indicative of your overall health or small changes that might be happening in your body. In addition to that, another set of numbers that is super important to pay attention to is your blood work numbers. So if you're really concerned and want to know if what you're doing is affecting your overall health and it is going to be conducive to longevity, like you aging well, then the overall number on the scale is not where your main focus should be, because it's not going to really give you the information necessary to know if you're going to be well as you age or if you are working on preventing disease or not. So something I also did today was I texted my doctor's office and I was like, hey, I want to run my blood work numbers again because I'm working on really staying insulin sensitive because I was pre-diabetic in the past, and working on my body composition is another way to do that. Okay, so what usually is body composition and what you want to look for. I'm not like 100% expert on this, but I can guide you a little bit. The three things, four things that I wanted to look for in my body composition was my body fat, my muscle mass, my visceral fat, that is, the fat that starts to accumulate on the inside, that you can't really pinch, that goes around your organs and causes things like fatty liver. Um, that's really important to know because that's the fat that can be very dangerous.

Speaker 1:

And my bone density, and that is how strong your bones are, how resilient they are to fractures, and how to prevent things or detect things like osteoporosis, where your bones start to disintegrate. That's super, super important because as we age, women are more susceptible to fractures. Women fracture their hip, they break their leg. It's mostly hip fractures, right, and that ends you up right in the hospital. The nursing home is really hard to recover from that, and it's not even from big trips and falls. It can be something so minimal that you were able to do before, but your bones start to lose their density and you are more susceptible to rolling your ankle, falling and fracturing your hip and those are very, very, very serious fractures that can happen. That is something very serious. A little trip can be a big deal once you're older and your bone density is not intact. So that's something I want to look out for.

Speaker 1:

And knowing my lean muscle is also super important because it helps with your metabolic health 100%. The healthier your muscles are, the more lean they are, the more they're able to support your body, metabolize sugar Okay, and it puts less of a burden and a pressure on insulin to start to resolve things. And during perimenopause you become more insulin insensitive, where your body is not really listening to signals, and this is why around perimenopause, women start to see their cholesterol shift, their A1C shift on their blood work and they're like wait a second, why is this changing if I'm doing everything that I used to do before the hormone shift starts to cause that. So not only does lean muscle look really nice, but at the same time it can help prevent disease so much, especially things like diabetes, and it can help maintain your bone density. So, as with everything in the body, it's kind of like a domino effect of things, where one thing impacts the other.

Speaker 1:

And then I wanted to know my body fat percentage. The more fat we have accumulated around, the harder it is for your body to do other things. The more of its own mind it has, the less attractive it looks. The more of its own mind it has, the less attractive it looks. And it again, you want, obviously you need a good, healthy layer of fat on you, but you want to be careful that that's not really converting into visceral fat. So I'm just going to read off what a DEXA and that's why I went for a DEXA scan is not something that you need to do all the time, like maybe I'll do this once a year to make sure that what I'm doing is working and that I'm remaining in the right space and that I don't need to make any additional tweaks to my lifestyle to make sure that I'm maintaining this.

Speaker 1:

So what is a DEXA scan? It is a dual energy x-ray absorptometry and I'm reading this from their website, by the way, it says is a gold standard for body composition and lathesis. There are powerful tools for assessing athletic performance, fitness tracking, weight loss or gain, health optimization and longevity. A DEXA scan can help you make informed decisions about diet and exercise to improve your life. So that's exactly what I kind of want a confirmation on. Is what I'm doing, working? Am I in the space where I want to be, based on how I'm living my life and the things I've been Under? Bone density, it says, essential to detect osteoporosis and help prevent bone fractures, which I already spoke about.

Speaker 1:

Muscle mass data to show measurements by percentage of weight and body fat percentage. Body fat distribution by region. So it also breaks it down by area of your body. So it has its arms, legs, waist and hips. Most providers also include visceral fat, which is what I was really wanting to know leading predictor of heart disease and type 2 diabetes. Right? These are important things to know, so I wanted to get a baseline for myself when it came to this kind of stuff. So what happened.

Speaker 1:

My in-body exams. They look like this. I was flowing with them for a while, but then, after a while, I was like does not make sense, and I could feel the difference. I could feel the difference in my clothes. I could feel the difference in my body. I could feel the difference in my strength, in my lean muscle. I just knew that it was not aligning with these numbers. So it looks kind of something like this where they give you the little body, they give you the percentages, they give you the trends down here, um, and up here is your weight, your skeletal muscle mass and your body fat up there, and it kind of gives you this breakdown.

Speaker 1:

And another reason why I wanted the dexa was because now I know, like the percentage difference between both of these things. So, let's say, I hop back into the embody. I know that I need to shave off about 4% from what this is telling me, based on like the most accurate version, which was the exam, right. So this, yeah, this is what the in body kind of printout looks like. It gives you recommendations based on your high and your weight and all of that, which, by the way, bmi is crap, um, so, yeah, so this was what the DEXA scan looks like.

Speaker 1:

It's three pages. Look, that is me. Um, that's my skeleton. Oh, oh, it's in the other one. So there's kind of three pages to it, at least this one where it gives you kind of a summary, then it gives you this where it tells you about your lean mass and your muscles, and then it gives you this one where it talks about your bones. Look at my skeleton. Y'all that is me. And the way it works is like you lay on this table and you stay there really still for about five minutes and the table moves forward and back. There's this piece above you where I guess does the scanning, and then it like moves you around, it like goes forward and back, and then it goes to the side and forward and back, and to the side and forward and back, and then I don't know what other movements it did.

Speaker 1:

But I was really happy because this exam was confirmation to everything I have been doing. And yes, the instructor, or like the tech, the DEXA scan tech I have notes on the side, so that's why I'm looking to the side Broke this down for me and he wrote little notes and stuff on there. But I also asked I was like chat gbt do you know how to interpret a texas game report? And chat gbt was like yes, I do. And I was like great. So I took a photo of all these papers and I put it in chat gbt and it was really aligned with what the text told me and it has a little bit more information. So that's what I have in front of me so I can also remember and just like point it out here in the papers as well.

Speaker 1:

Um, but as soon as the exam was over, the tech was like did you play sports growing up? And I was like no, not really. Like I was a cheerleader in junior high school and I didn't play any sports in college. In high school I went to a super small high school. There were no formal sports. Literally, for a semester we dance, we did square dancing and for another semester we did like Thai Bo. Do y'all remember Thai Bo? We did Thai Bo. And I just grew up in New York City.

Speaker 1:

So I had a lot of physical activity, let's say, from catching the subway, going up and down the stairs, walking, lots of walking, but no formal like athletic training in college. Hell, no, I did not do any sports. Like come on, I think I used the gym there like twice ever. Um, I remember one time I went and I caught a cold and then I never went back. And when I graduated college, I was just doing what all the other 20 year olds were doing, which was drinking a lot and eating a lot of chicken wings. And then I went to the gym a few times. I did hot yoga for a while. So no, no formal athletic training.

Speaker 1:

So when he asked me that, I was like oh, why are you asking that? And he goes your bone density is so good. And I was like, really, that that was a proud moment for sure, like having good bone density means so much for my overall health and that was really exciting. So he was like, yes, you were like above, above average. Let me see what chat bbc said. Let me, let me. I'm moving everything around with, but I wanted to start with that.

Speaker 1:

It says bone mineral density t score 2.5. So that is this right here where it's talking about and it says well above the normal thresholds, indicating excellent bone density for your age. Like yes, yes, yes, yes. And then the 2.1, these four, where it says confirming that your BMD, my bone mineral density is above average for my demographic females age 30 to 39. Okay, and then it says um, and then it says regional bone density highlights the spine. Strong bone density in this region, legs and pelvis. Full mineral density values indicate no major concerns. Thank you, guys that that has been, even though I didn't suspect anything with my bones like I'm glad they're strong and the tech was like you don't need to.

Speaker 1:

Your job is to make sure this doesn't drop. If you did not know, we start to lose bone density and lean muscle mass by percentages as soon as we turn 30. As soon as we start getting older, those numbers start to drop. So to be at this space at for my age and demographic is so validating. And then there's this little chart. So this is like average range. And this is me up here, like I'm proud of my freaking report card. Y'all, I am proud of my freaking report card. Look at the average bone density is over here and this is where my bone density is all the way up. Freaking here. That is something to be proud of. That means that I can figure out for many years to come. I can travel, I can do all these things not being worried if my skeleton, which is what keeps you up, can handle it. So that is something that should be part of your goals for your overall health and wellness. For your overall health and wellness, especially female. Okay, we end up in nursing homes and grows, not because we cannot take care of ourselves, but because we fell, we got a fracture and then we cannot recover and then you are just alive and not living. So there are many very young females now in nursing homes that cannot fully recover and it's really depressing, it really takes a toll on your mood and all those other things. So the first thing like maybe I should go play a sport now, I do not want to go play a sport, but this was pretty cool. I do not want to go play a sport, but this was pretty cool, okay.

Speaker 1:

Then we went into lean muscle mass and visceral fat. All right, so I'll show you. He said that this is in grams over here, let's see, and my visceral fat is 242 grams. And then he wrote this over here 454 grams. So he said to be at an optimal level of health with visceral fat and again, visceral fat is the fat that leads to chronic illnesses you need to be under 454. And I'm at about half of that, at 242. Yes, a plus on my report card. And then for over here, lean mass he said you should be above 85. And I'm going to 87. Now I'll read you what chat GBC said here about that, because that is super important.

Speaker 1:

So it says lean mass and muscle analysis. So the lean mass I'm in the 85th percentile for my age and sex, super, super high. This reflects a good amount of muscle relative to height and indicates excellent lean tissue health. Yes, yes, yes, yes, I've been working so hard at this right like, and that reflects also so such good bone density. And then the other one, which was appendicular lean mass. It says happen, oh wait, wait, wait, yes. And then the appendicular lean mass it says arms and legs Also in the 85th percentile. This is a strong indicator of muscle health and strength, all right. And then it gives like a little bit of the breakdown of my lean mass from my arms, my and my trunk, which is this middle section over here. So that is the stuff down here and that was also extremely exciting and validating, all right.

Speaker 1:

Um, and then the last portion of this was there a last portion of this? Oh, yes, it was the overall fat mass Right. So every single time I up to 33 percent and then now it's about 32 percent. So anytime I would step on the in body, it was that. And then I have another fat testing machine. I don't have it here, but it's called Omrom and I don't know if you've ever been to the gym, but it's one that you like fold out like this and that also was kind of aligned with the in body. So the tech that that he has done over 400 about Texas scans and on average it's off like any other sort of body composition machine. The body fat is off anywhere between four to six percent.

Speaker 1:

Okay, so when I got this result is much more in line with where I suspected I was with the in body. I had been really trying to get below 30 percent, um, and I just felt like nothing was changing. So again, I went for the Dexa and my body fat is under 30%. Okay, it is 28.1, which puts me for, because everything is is based on your gender and age. So for my gender and age I'm in average, I'm under in the cusp of average and ideal. Okay, the cusp of average and ideal. And what Chachapiti has to say is 28.1. This is within the average and ideal range for women in your age group and ethnicity, as indicated on the report. And then it breaks down my body fat distribution and it says this ratio indicates oh so there's this android to adenoid ratio and mine is at a 1.15. Adenoid ratio and mine is at a 1.15. So if there's anything I would want to work on from this report feedback that I've gotten is this piece right here where it says this ratio indicates higher abdominal fat compared to lower body fat, which can correlate with increased cardio metabolic risk.

Speaker 1:

Okay, and usually if you've read books or listened to podcast episodes, let's say like these, like from Peter Atia, from the book Outlived, or books like this that are more female focused than you carry, menopause by Claire Marie Harbour, or you've listened to Dr Stacey Sims research, I like hold on a second, I'll show you what it looks like they talk about. She has two, actually, dr Stacey Sims who does, who is a PhD, doctor, doctor, who's a female physiologist, especially for athletic women. So she has to one that's called war, which is for women pre menopause, right, like from menstruation on, who are athletic and follow all these things. And then she has another book called Next Level for menopausal, perimenopause, menopausal so both of these are really good to have. And then, more specifically, menopause education, perimenopause this one, marie Claire, and then overall longevityeter, ancia.

Speaker 1:

Anyway, if you go through any of those books, one of the one of the indicators right that they, that they suggest as part of the mix on being if you're metabolically healthy or not. So that's like your body's processes, especially how it's metabolizing sugar and how your insulin is working, and all of that that can lead to other chronic diseases like heart disease, high blood pressure, diabetes there's like a longer list of all these illnesses that really can affect you. So one of the things that they say to do is measure your get the ratio of your waist circumference and your hip circumference, and I feel like that is what this result from the anoid to dynoid 1.3 is telling me. I actually don't know where that number is on the paper to show you. I would need to find it, but that's the one thing that I would pay attention to where it's telling me that, because I have a higher abdominal fat compared no, wait, this ratio indicates higher abdominal fat, yes, compared to lower body fat, which can correlate to increased cardiometabolic risk. So that's something I absolutely want to pay attention to. All right, cool. And then what it has to say about visceral fat is so they test for a fat mass and volume and it says both are below high risk thresholds, which is positive for your health.

Speaker 1:

Okay, and the tech was like. I wish I saw more scans like this. He goes whatever you're doing is working. Keep doing whatever it is you're doing. Make sure that these numbers don't drop right, because they really are indicative of good health, of longevity. He goes you know what you're doing and it's working. And this is a lot of what I try and teach my clients to the best of my abilities.

Speaker 1:

There's so much frustration out there. There's so much reliance on the scale there are. There is even more nuances once you're 35 plus, especially 40 plus on. What does it actually mean to take good care of yourself? What does it actually mean to be in good health? We have been so distorted with society and its markers of kidney and the number on the scale versus.

Speaker 1:

Are you strong? Can your skeleton hold you up? Can you be physically fit to lift something, to move something, to push something, to pick something up from the floor? How well are you going to be? How's your digestive system. How's your blood pressure, how's your blood sugar? How is your body actually working?

Speaker 1:

And we rely so much on I just want to be skinny, and we go through length, even if it feels terrible. Even if it's horrible, it's still hard. But at the end of the day, what kind of results are you getting? Okay, you're losing weight and you're skinny, but are you losing your lean muscle mass that protects your bones and protects your metabolic health, or are you losing your muscles, or are you actually losing the visceral fat? That is what has an impact on chronic illnesses and overall health.

Speaker 1:

So these are things to think about, and not only that like this is not just through exercise, this is also through food. If you're exercising, you need to know how to nourish your food, uh, how to nourish your muscles. If you're not exercising, you need to know how to protect your body from metabolic spike right, like from your blood sugar spiking, especially if you're not moving, because part of you moving is having your muscles help you process the food that you ate, especially the sugar right. And sometimes you may hear like, oh, you don't need to pay attention to protein and you don't need to pay attention to these kinds of foods because you're not even exercising, and that's to feel your muscles. No, eating in a certain type of way also protects you from metabolic health issues, whether you realize that or not. So all aspects of this is important.

Speaker 1:

This also has a lot to do with sleep. You cannot recover well if you're not sleeping well. Right, it's not a one-sided solution, okay, and sometimes people come to me and they're like well, what can I do for my gut health? Or well, what can I do to increase my muscle? And I really don't want to give a one-dimensional answer or type of solution to your problem, because it's not. We are not one-dimensional known beings.

Speaker 1:

There are many things that need to be taken into account when we're trying to achieve health, longevity, be well, feel well. There are many different parts to this, so you want to be be aware. You want to know what questions to ask. You want to know what to look for instead of getting dragged by just one form of measurement, which is usually the scale. You want to know what's going on, especially once you're in your late 30s, 40s, 50s, all of that, and I know, like I said before, there's so much frustration around, like the goals that you want to achieve and to see your body changing. There are things you can do about it. There are certain nuances to the way we eat, to the way we move and, trust me, I have a direct line of communication with the people who support me, because I do do all this research and I am aware of what the nuances are for women of color who are in perimenopause, who want to see these kinds of results, who are struggling, and people have asked me about juicing and laxatives and fasting and all these things.

Speaker 1:

When you're so narrow-minded just to think that one little thing that you do for a short amount of time is going to have the impact that you want for a long term, it's not going to work the way you think and I just want to be super honest about that with you. This has taken years. I told the guy I'm like no, I was not an athlete, but I've been consistently exercising for the past eight years, cause I started at 30 and I'm about to be 39. For the past eight years I've been consistently exercising, learning new things to apply to my health, mind you. Like I always said, always living my best life and I've always done strength training in addition to a few other things here and there, but I've always lifted heavy in whatever type of program I'm in or gym I go to even through the pandemic four-ish years ago, right Like, I still made sure to work out from home and of course I started to see a shift because I don't have the equipment in my home that I would have at a gym.

Speaker 1:

So I had to step back into that sort of environment which is more conducive to what I want and what I need, and I just like the community and all of that. But still, I'm always informing myself so I can help those who are helping me, and I do the same thing for my clients, especially those who have personal trainers or who are going to, are already in their 40s or they're not aware how to combine the food and the exercise portions together. Those are very, very, very important pieces. So most of the time they have a very generic let's say, personal training plan that is not protecting their lean muscle mass or it's not protecting their cardiovascular health, or they're not fueling appropriately for the exercises that they're doing. So they're eating away at their muscles instead of building their muscles, right? So these are all things that I want you to start thinking about at a deeper level for your overall health and wellness.

Speaker 1:

I do recommend getting a scan like this done and seeing where you are as information, so that you can go ahead again and make informed decisions of how you want to move forward, instead of just playing the guessing game and letting whatever number you see at the scale dictate how you're feeling, instead of actually tapping into yourself to see how you're feeling and having concrete data as to what to do and how to move or what goals you want to reach and what actually is at the root of reaching the goals you want, which is usually a lot more deeper than just losing weight. You're probably not actually feeling well at some capacity and you actually want to solve for that first, but what I see happen all the time is that you assume that a certain number on the scale is going to get you that feeling that you want or that you used to have, and the math don't match there most of the time. Okay, there's a lot of this other stuff in between, so I hope this was helpful. If you missed it and you're just joining us, I'm going to post this on my page. I'm also going to turn this into a podcast If you want support as to how to create these kinds of results for yourself, how to undo everything society has eaten to your brain about what's healthy or how you should look or what should happen, and clearly is not working for you and you don't understand how to move your body effectively.

Speaker 1:

Or you've been trying to figure it out and you don't know if it's what works for you and how to align that with food and nutrition and other lifestyle factors like stress management and sleep and all that. I am so ready to support you through one-on-one food and hormone health coaching. It's something I'm passionate about. It's something that I am so happy I have proven, at least with myself at work and with other clients as well, and getting them results from reversing chronic illnesses like prediabetes, reversing chronic illnesses like pre-diabetes, high blood pressure, weight loss, infertility, um or not necessarily infertility, but like um PCOS, autoimmune conditions uh, like Hashimoto's, ibs, all of these things right like they all go hand in hand, and I want you to see that you're not isolated part, you're a whole person.

Speaker 1:

Okay, so I support you with that and if you are confused or you want to learn more or you're just curious about how this would work, how I can support you. What in the world is food and health coaching? Then I got you. I invite you to send me a DM. I invite you to book a consultation call with the link in my bio. Any of those formats work. Just reach out to me so that we can get you on this path as well. When you talk about being well, when you talk about wanting to be healthy, when you talk about wanting to know what to do, these are the kinds of things that actually work, that it's not really spoken about, all right, or it's not really shared, or these kinds of results are not shared. So I'm happy I was able to share this with you. If you also have any questions, feel free to DM me about it. Thank you for hanging out with me this long and I'll talk to you soon. Peace.