Hello athletes, welcome and thank you for tuning into the Coach Katie Danger Podcast recorded live from Omaha, Nebraska. I'm your host, Coach Katie Danger, U S army veteran, fitness coach and founder of Red H Nutrition. Here's a fact for you, 99% of us are not elite athletes. We're individuals from all backgrounds, juggling life priorities, including jobs, our families, their needs, and trying to find time to take care of ourselves every single week. When you tune in, I'll be discussing clear, concise and actionable strategies you can use to get the most from your fitness, nutrition, and mindset. So you can optimize your life without compromising your time. So athletes settle in and get comfortable. I'm here to educate, inspire, empower, and entertain you to help you enjoy the unique fitness journey that you are on.
(00:52): Hey athletes, what is up? It is coach Katie danger with the coach Katie and enjoy podcast. This is episode number 74, and I can't believe we are this close to approaching episode number 100. It just, it seems surreal, honestly, to have been able to put out 73 now going on 74 high-quality episodes, the goal has always been and remains to take fitness principles, to take the questions I get all the time for my athletes and make them simple and easy to digest because there is so much information out there. You guys could sit around all day and you could Google information, but a lot of times breaking it down to the parts that makes sense for you. That can get a little difficult. So that is what I am here for. That is why I'm a coach. I like to take concepts, make them simple so they can fit into your life because ultimately you want to be in charge of your life.
(01:40): You want nutrition and fitness to fit into the context of your life. And that is exactly what I try to do with all of these episodes. So this week, here's what we're talking about. We're talking about creating a meal in three simple steps. So with three main parts, you can create a delicious healthy meal. Now this is not talking about like how to meal prep in terms of like putting recipes together, but I'm gonna make it easy for you. So if you've ever had the questions, what foods do I eat? Cause I hear that question all the time. Sometimes it's even out of desperation. It's like, I don't know what to eat anymore. I'm so sick of the foods that I'm normally eating. I don't know what to eat. So, you know, I pick up McDonald's or I go through the fast food line that confusion generally can create problems for most people.
(02:21): So I'm hoping what this podcast does is it makes choices easy for you and educate you and then inspires you to fill your pantry up through the refrigerator, up with some really good delicious meals with some food. So then you can create meals. If you'd like to. Now, here's what I want to get clear about healthy. Somebody will say, what is healthy? And it's so hard to define healthy because in the context of somebodies life, it could be completely different. I also don't like to say some foods are good and some foods are bad because here's the deal. Nutrition is a spectrum or a continuum. There is, there are things that are less optimal. And then there are things that are optimal for you. Ultimately, what I'm trying to guide you with here are choices that you can make on the spectrum that are more beneficial.
(03:07): That's not to say that you can never enjoy any of your tasty treats that you love because life should be about structure and not restriction. Now it understands. And if you have some sort of food allergy or medical condition, that would make it a necessity that you restricted foods, but in general, if you don't have those concerns, that structures what you want to look for, don't worry about restriction. You can still have the thing, things that you love. We just have to make the choices. Is this going to fit into my plan now? Or am I, you know, over indulging? So that's kind of a question that we can dive in a little deeper too later, but there are foods that are demonized and there's foods that we celebrate. Food comes in so many different forms. It can get very overwhelming to make the best choice.
(03:48): Here's some questions that I get asked all the time I get asked, are potatoes good? Should I eat eggs? What about pasta? Should I have whole wheat pasta? What about bread is cheese? Okay. What about dairy? Oh my gosh. Do I have to live without bacon? And a lot, all of these questions get asked in desperation because they think they think that if they get a coach or they think if they get nutrition guidance, it's going to put the kibosh on all their favorite foods. And I'm the type of coach that just likes structure. I just like to educate. I want to empower. And then ultimately you're the boss of yourself. Nobody can make you do anything, but when you're a little bit smarter about your choices and when you know how they fit into the context of your life. And then when they fit on that continuum, things can get a little bit easier.
(04:31): Choices, become a lot more clear and, and you end up making decisions that will fuel your body more than they will hit it or your body. So here's what we're doing today. We are talking about proteins, fats and carbohydrates, because ultimately when we're talking about food, it generally falls into a protein, a fat or a carbohydrate. Now not all foods are perfectly falling into those categories. Like we have peanut butter, right? It's got carbs, got protein, and it's got fat, but I'll get to that at the end of the podcast. Because right now, what I'm talking about is how you can look at foods, make your plate, create a meal, grab a snack that's balanced, and that will fuel you. So I want you to choose, think of it, choose more of these and then choose less of the other things that you probably are.
(05:16): You know, like hostess, cupcakes, Twinkies, M and M's fast-food Chick-fil-A. I mean, you guys already know no that that is not necessarily fueling you, but at the same time, you don't need to restrict it. It just falls in the eat less. And I want you to eat more of other things. You can always cut your intake for your lifestyle and your taste buds. So don't ever think that just because there's something on this list that is more optimal. It doesn't mean there aren't ways to prepare it, to make it tastier and more palatable for you. I want you to strategically improve your food choices. Ultimately, we want to look better. We want to feel better. We want to move better. We want to live longer. We want to be here for our families. And here's the truth of all of it. When you're macros, most people don't need to count macros.
(06:00): They think, okay, I know what food to eat, but like, how much do I eat of it? Here's a general rule. Most people do not need to count macros. Most people are not going to do bodybuilding or show competitions. Most people in life can not sustain the behaviors of Wayne and measuring their food. 24 7, nor do they have to, to reach their goals. There are 1,000,001 coaching programs out there that will tell you that you need to count your macros. And then you need to follow everything to a T and it gets overwhelming. And oftentimes people fall off that wagon and they just can't sustain that behavior because life because children because of jobs because responsibilities. So this is good. An easy way for you to answer the question. What should I eat in three easy steps when I'm coaching my clients, we always start with protein first.
(06:48): So when we are figuring out what meals to create and what nutrients need to be prioritized, always start with protein and it's knowing your foods. So here's some lists them good, high quality protein. So grab your pen and paper. If you want to take notes, there is a transcript going to be available later in the show notes. So you can always grab the transcript, but here are some great sources of protein. Some coach, Katie danger, approved protein sources. Also, I do want to say one thing. I'm a precision nutrition certified coach. So all of these foods that I am giving to you are also approved by precision nutrition. One of the industry, leading nutrition, coaching certification. So just keep that in the back of your head too, in case you're wondering, where did she get this stuff from? So here's some great lists of protein.
(07:31): We're gonna start the protein, move on to carbs and fats, eggs and egg whites, fantastic sources of protein fit, shellfish, chicken, duck, Turkey, lean beef, bison, lamb, pork wild game. So things like venison, if you're a hunter that's grills are really great options. Well, and then plain Greek yogurt, cottage cheese, some vegetarian options include Tempe lentils and beans, lentils and beans chickpeas. Oh man, there are such good sources of protein for plant-based eaters, fantastic sources of protein. Now they do also fall into carbohydrates, but generally we'll get to this, but if you're a plant-based eater, you probably like to count them as a protein source rather than a carbohydrate. And then here's a few other things. So not all of us are from the United States. Not all of us have normal food, or when I say normal, right? That's relative to here's some other good choices of meats.
(08:27): And some of them, you get cream. I'd be like really goat, camel, kangaroo, crocodile, horse, and then there's insects. So I don't know if you've ever tried cricket protein before, but you can't even tell that it, I mean like you would never know that or crickets, and then you just mix them up in a protein shake. I've had cricket protein before crickets are a great source of protein. They're also very high in vitamins and minerals. So crickets, insects are great sources of protein as well. Now you do need quite a bit of them in order to get a protein content, say like, you know, lean beef or bison, but yeah, the principles still stands. There are great sources of protein. I also had crocodile before in Lincoln, Nebraska. There is, can't think of the restaurant now, but they sell fried alligator tail. I've had, I guess alligator crocodile I've had alligator tail before and it kind of just tasted like chicken.
(09:18): It didn't really, I would've never known that it was alligator, unless somebody said something to me. So other great sources of protein. And when it comes to like duck, you want to make sure that you stick to the breast and the thighs because a lot of the other meat can be really oily and fatty. So there's good sources of protein for you. Now there's obviously more sources of protein out there. There's ETA mama. If you're plant-based eater some sausages. So you get like summer sausage. Those are okay. They generally tend to have more fat than we were looking at, like in a strict protein source powders, not the most optimum because they're not necessarily a whole food. But remember when we're trying to make choices, we move on a spectrum from, you know, good, better, best. I don't ever like to say a food is bad because no food waste up in the morning and goes, man, I want to be an today.
(10:06): Right? It's about our choices and how much we put into our bodies of that food that can, you know, really set us off track when it comes to our diet. So the protein sources I just listed are their core. They are like very strict protein when it comes to the macronutrient content, like in an egg and an egg white, like it's all protein. I mean, there is some fat in there, but when we're looking at the, the fine details of your food, you always want to stick with it and being a protein source, then we're gonna carbohydrates. So I always start with protein. Like if I'm creating a meal, I'm looking at my protein and just for another tidbit in there, you don't want to count macros. You want to weigh and measure your food a great way to measure. And I'm doing measure and air quotes.
(10:49): If you happen to be listening to this on a streaming channel measure, your food is a Palm sized portion. So if you hold out your hand right now and you just look at your Palm, so don't take account your fingers, don't think an account, your thumb, you just like circle your Palm. That is a service. I mean of protein. Now, generally for males, you want two servings or two Palm size per meal for ladies, we want at least one. So we're looking at between 22 to 24 grams of protein, protein per Palm size, serving of lean protein that I just listed off there. So that's a great way to take off the burden of counting matters, crows, but still being aware of portion sizes. Because one skill that you do need to have, if you're in a weight loss journey is awareness of appetite. Awareness of food.
(11:34): Portions overeating tends to really, really put the nail in the coffin of some people's fitness goals. So that's why I don't start with counting macros. First. I just start with appetite awareness, food awareness, great choices, awareness, and then using some of these easy measuring tools that we're always going to have with us to make better choices for portion control. So let's talk about carbs. Let's just move into carbs, beans and lentils. Now I did mention those as a source for plant-based eaters, but if you are somebody who eats a whole spectrum of foods and you also eat meat in your diet, beans and lentils are going to be a carbohydrate source for you. Steel cut oats, oatmeal, fantastic source of great carbohydrates. Buckwheat keenwah chemo also does have a good protein content to it as well. Whole grain rice is black rice, wild rice, sorghum, Ferrell, millet potatoes, yams, white potatoes.
(12:26): They're great to amaranth. That is an ancient grain. Very, very Hardy, very chewy, very dense, very filling, plain non-Greek yogurt, fresh and frozen fruits. Fruit never made anybody fat. Fruit is your friend. I've talked about this before. Eat your fruit, corn barley sweet potatoes taro. So have you ever had terrible before, but I want to take a quick side note when I was in Hawaii, the official vegetable of Hawaii is taro. So tarot grows rampant there. It's actually kind of expensive to get at least here in Nebraska, but it's a tuber vegetables. So it grows in the ground. It looks a lot like a potato, or it looks a lot like a sweet potato when it comes out of the ground and you cut it open. It's white in the center, but it's got like these little reddish hue veins to it. And I don't want you to get grossed out by say veins.
(13:15): It's just the coloring of the taro itself. I think it tastes fantastic. I think it's got a buttery hearty Vic taste to it. I really liked taro and I did not know that it was Hawaii. National vegetable grows rampant there. And then other choices, your breads, whole wheat sprouted grain breads are great. Easycube bread. That's a great source of carbohydrates, English, muffins, pastas, and wraps. Now pasta once again, like if you need to go gluten free, there's plenty of gluten-free pastas out there. Whole wheat pasta is going to be a better choice, but why pasta is okay too? You know, it depends on who you are and what your goals are. These are just lists of carbohydrates that you should fill your plate with because they do tend to fall on the spectrum of best choices for carbohydrates. What you want to focus on though, if you forget everything I just said about carbohydrate choices, whole minimally processed sources of carbs. They have a lot of nutrition, a lot of fiber per serving. And then ultimately we're talking about veggies, fruits, eat the rainbow whole spectrum of opportunity for vegetables, which we'll go ahead and just dive into there too, before we get into fat. So here's some great vegetables. Let's talk about red.
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(15:23): The rainbow before it had to do with how colors can actually help rejuvenate us and give us some cellular benefits as well. But I want to talk about the rainbow in regards to fruits and vegetables, red, orange, yellow, blue, green, indigo, violet red. We've got beets, rhubarb, red cabbage, red onions, red peppers, radish red leaf, lettuce and tomatoes, yellow and orange, pumpkin, orange peppers, butternut squash, yellow carrots, summer squash, yellow beets, acorn squash, and yellow peppers. And I don't know if I said carrots, but carrots are in there too. Okay. Then we got some white like whitish vegetables, very, very light yellow shallots, white carrots, mushrooms, cauliflower, garlic, and onions. And you guys don't ever limit yourself on garlic. Garlic is an amazing superfood for immunity. Just another side note and then green. We tend to think of our vegetables as mostly green, right? Celery, green beans, kale cabbage, brussel sprouts, asparagus green peppers, color green, spinach, cucumbers, iceberg lettuce, romaine lettuce, a rugala snap peas.
(16:26): And then broccoli. If I didn't already mention it, most of the time we think of vegetables, we already know what's green. Then we go to purple. So purple is one of the last colors of visible light spectrum. Purple is the last color that we see. And generally, most vegetables that we think of. We don't really think of a lot of purple vegetables, but I'm sure you heard a purple cabbage. There are purple peppers. We've got red peppers, yellow peppers, orange peppers, green peppers. There's also purple peppers as well. Like I just say the word pepper all the time pepper. Oh, we have purple cauliflower, which I have never had. And when I was making this list very, very interesting. I would love to find myself some purple cauliflower purple asparagus. And then probably everybody's familiar with the eggplant. So eggplants on there as well. Those are great sources of carbohydrates.
(17:09): Eat the rainbow when you're filling up your plate with carbohydrates in terms of portion sizes. So here we talked about the Palm size for protein. Now, when it comes to carbs, we would take our hands. So this is now we're including our fingers in the mix here. We got our Palm and we got our fingers in our thumb. You take it and you make a cup. So pretend you were going like, hold something in there. You don't hold food, whatever you hold something there like a cup, the cup full that you make with your hand that is generally a serving of carbohydrate cup full for females. Once again, at least one serving for meal for males one and a half to two servings. Okay. So we talked about proteins. You got some great sources of protein, good ideas for you making your next meal. We got carbohydrates, plenty of options for carbs, and then including your fruits and vegetables in that as well.
(17:54): And then s. So people tend to have the more difficult time with fats. I think, yeah, everybody was usually goes to avocados or olive oil or extra Virgin olive oil. Like we know those things, but here's some more ideas for fats. And we're thinking maybe you're asking like, well, why do I need to get fat into my diet? That is a good source of energy that helps vitamins and minerals absorbed into our body. Fat helps with nervous system, cell signaling muscle contraction level. The things that we do are governed by the amount of fat that we have in our body. And I'm not, I'm not talking about like visceral fat, right? Like the fact that we want to get rid of it. I'm talking about food, fat, healthy, delicious food choices. We already talked extra-virgin olive oil, but we've got oil avocado and avocado oils, cheeses in general, you want like a harder cheese, the harder, the cheese, generally the higher the fat content.
(18:44): And when I say hard cheeses, we're probably looking at cheese, that's aged. So age safely, you know, it's not like gross cheese, but hard cheeses, egg yolks. They're great sources of fat seeds, chia, flax, hemp, pumpkin and Sesame seeds. Great sources of fat. And probably my favorite on the entire list here for fats are cashews. I love cashews, pistachios, almonds, Brazil, nuts, pecans peanuts, natural peanut butter, no added sugar. I mean, you know, I love Jif peanut butter the best, but it does have added sugar. So natural peanut butter is going to be the best choice of the list. Olives that includes black and green olives pesto pesto is a great source of fat it's made with extroverted olive oil, nut butters. So not butter is made from almond cashews, Brazil nuts, and then coconut oil or fresh unprocessed coconut. When I was training in CrossFit, pretty good intensely.
(19:39): I would always I'd go to like a natural grocers, like a fresh timer, whole foods. And I would grab a bag of shredded coconut and I would just eat it. So when I was training, one of the easiest things to do is just think of like, okay, protein, I'm going to get a stick of beef, jerky, carbohydrates. I love bananas. And then with my fats, usually going coconut or cashews, or then some other nuts because oils usually just don't mix very well when I'm trying to train or recover from workout to workout. When you're putting your meal together, fats generally come last. And when it comes to portion, sizes is your thumb. So you give you a thumbs up making me a thumbs up right now. You look at your thumb. That is generally one serving of fats and women. Once again, serving a fat men, one and a half to two, it's the size of your thumb.
(20:25): So once again, we're all different sizes. Like my thumb, isn't gonna be the same as my dad's size and maybe not the same as your thumb size, but this is how we kind of stay in that relationship into who we are, what our body needs are and what our activity levels are. I say all of this, because I want to make food choices easier for you, proteins, fats, and carbs. Now, not everything perfectly into a protein, fat or carbs. So like, what about, I mentioned peanut butter. Like if it's not strictly a whole food first, you want to ask, like, if you're making a decision, what is the cool, like where are you at with your food and your choices? So here's what I mean by that. What macronutrient delivers the majority of the calories. So when you're trying to classify a food in a protein, fat or carb, where are most of the calories coming from?
(21:14): Okay. Like with peanut butter, I usually always classify it as a fat because the particular peanut butter that I choose has higher fat content than it does carbohydrates or protein. So that's what I do when I talk about peanut butter. And that goes for other foods like an acorn squash. I mean, if you put some butter on our oil, on it, like oil on it is a fat or is it carbohydrates? So that's, we have to go what macronutrient delivers the majority of the calories. And then what eating style do you follow? So if you were on a low carb or a keto diet, certain things might count as a carpenter hydrate more than they would as a fat. So they have to ask yourself what eating style do I follow? I mentioned before plant-based eaters, great sources of protein would be beans, but myself, I'm going to classify those as carbohydrate because I am not strict plant-based.
(22:01): And then how is the food typically eaten? So perhaps it's eaten more or is a protein, or it's like a starchy side, like potatoes, or is it a topping? So like with dairy, we've got heavy whipping cream, right? Like generally isn't a lot of carbohydrates and heavy whipping cream. So we're going to classify it as a fat, but then what else are you eating it with? Is it on top of a cupcake? That is the majority of carbohydrates, right? So that's how you can break things down to kind of keep it things simple, but not have to dive into the Wayne, the measuring. And then a lot of the local food tends to create emotional reactions from people, food, just food. It just exists in our world. What we do as humans like we do with most things is we like to attach feelings and emotions and labels to things.
(22:45): This goes with the amount of meals that we eat. Maybe you're wondering, okay, well now I know what to eat for my meal. How many times a day do I eat? I coach a lot of clients and I want to give a shout out to Kelly because she is working on her relationship with food, becoming more healthy with one healthier, with what she puts in her body. But number two, just healthier with her thoughts about food and eating because she was out of town point where she wasn't doing the things that she wanted to do. She'd have the best relationship with the labels. So she said, I'm not even going to call it breakfast dinner. I'm just going to call it a meal, a meal. And that's just what I eat. Like when I'm hungry, I eat a meal. Now we've got some other skills and behaviors that go along with that with the awareness, right?
(23:25): Like she knows portion sizes. Cause we talked about poems and cut and thumbs. And what I was going with that is there are ways that we make this more difficult than it has to be. So do you, you are ultimately the boss of you, but knowing is a lot of the battle. I want to say like food and nutrition should be something you're fighting and punching over all the time. But when we're talking about leveraging ways to lose weight, build muscle and be our best health is generally two things that we leverage exercise program or training program, like what we're lifting in our cardio. And then it's the food that we put in our mouth. So that's why we have to really be yeah. In tune with what we eat, know what you eat, know how to create a healthy meal. Know what is healthy, healthy for you?
(24:11): Because once again, I use that word healthy and then I kind of like want to slap, right? No, because healthy is a relative term. It's a spectrum. It's a continuum. Good, better, best. There's always a choice to be made in the moment. If you happen to come to a crossroads and you're wondering, you know, I've got two things in front of me, what do I eat? Let's just say, for example, you've got a delicious chicken Amiel in front of you. I love the chicken nuggets. I love their fries. And then maybe you've got something you made at home. Like you've got chicken, breast and potato. Now, you know, maybe you don't know. I would assume that you don't know in this context, you're like, well, you know, maybe I don't really know what to eat. They kind of look the same. They're all chicken. They're both potatoes.
(24:51): Okay. Now I want to, I want to add something to this whole thing to make it even easier. How close is that food to being in its most least unprocessed form? We know that the chicken nuggets from Chick-fil-A they've been fried in peanut oil or wherever else they use there. It's the chicken. We don't really know what kind of chicken Chick-fil-A uses. We don't know if it's grass fed. We know if it's that antibiotics. And then with the potatoes they've been fried, they've been okay. So it's not like a potato you'd pull out of your car from the ground. Then you look on the other plate and you see chicken breasts. It's got some salt and pepper on it, maybe some other seasonings. And then you've got a potato with butter and some salt pepper. I'm very, very close to its original unprocessed form. So that's a great way to determine the good, bad or best scale in terms of foods that look similar.
(25:38): And they're both, you know, both chicken, they're both potatoes, but at the end of the day, one is far less processed than the other. So how close is that to a whole food? How close is it to being unprocessed? That's another really, really good quote. Gosh. And to start, ultimately, this will be the third time I've said it in this podcast, you are the boss, try new things. Foods do not be afraid to try new foods and then maybe try things that you haven't liked in the past and try them again because our pallets do change. As we age. I know that when I was a kid, you put a brussel sprout in front of me. I was going to run as far away as I possibly could, but I'm like, yeah, sure. I love Brussels sprouts. Like I know that they fuel me. I know they make me feel good and actually do kind of enjoy them, which is odd.
(26:17): But you know, you know, but don't be afraid to try something new. And the strategy also works. If you go out to eat too, there are plenty of places as you can go where the protein, the fat and the carb makeup, the meal, you just have to be more aware. And that's what I'm hoping that this podcast can help you with. When it comes, there's a portion sizes and knowing how much of something to eat, the portion control. I just mentioned a Palm size for proteins cup full for carbohydrates, and then thumbs for fats now thump. And we'll be like, why would we just want a thumb size for fats? Well, fats are very, very dense and full of calories for every gram of fat. We have nine calories for every gram of protein or carbs. We've only got gosh, I think it's either four or seven.
(26:58): I, I don't want to dive too deep into that cause that's counting macros. But the point of this is thumbs. It's small because they are very packed full of calories and you just don't need that much of them. You're the boss, you're the boss. Do your thing. Do your thing, make your meals and be confident that now you can create a delicious, colorful, healthy plate that will fuel you. And remember this is about structure. It's not about restriction. There's absolutely no restrictions in life. Don't put yourself in a box, but do the best that you can in the very moment. If you need to take a minute and take a step back from a decision because you're overwhelmed yourself, that space, if nobody's ever given you permission to give yourself space, I'm giving it. She right now give yourself space to make a decision. If you need to listen to this podcast over again, make a list of the proteins, fats and carbs that we talked about.
(27:46): Do that. If you have any questions, you know, you can always get in touch with me. Katie@Coachkatiedanger.Com. I think this would be a great episode to go back though and look through the transcript and the show notes just simply because there's a lot of information. And when I was listing off foods in the specific categories, you might want to jot those down. So I'm going to end this with the opportunity to coach you. Now, my 90 day program plans, all of this for you. It gives you the structure. So you can take some of these perhaps overwhelming decisions and makes it a lot easier for you. And we leverage the nutrition. We leverage your movement, your workouts, custom nutrition, custom workouts, everything fits into the context of your life. So you don't have to turn your life upside down. You don't have to restrict your favorite things.
(28:31): All you have to do is just communicate. We talk about structure. We talk about what your lifestyle looks like and where you want to go. And then what's, you're willing to do because ultimately fourth time I've said it. You're the boss, you're the boss. So whatever you want to accomplish in your life, it's absolutely possible. And if you want to talk to me about it, learn more about how you can amplify your metabolism. Get your metabolic health assessment. You gotta do is go to metabolic amplification, formula.com. Schedule your session with me. We'll chat for 30 minutes. I'll share more about what the program can do for you and how it fits into your life. But ultimately I want to work with you and I would love to be a part of your journey. It's so important that you take hold and take charge of what you want from this life.
(29:11): Because if you don't do it, nobody else will do it for you. That's what I'm going to leave you with today. Athletes. I hope you got a lot out of episode. Number 74, absolutely loved spending this time with you in the meantime, metabolic amplification, formula.com schedule appointment with me. Let's chat. I want to get to know you more. Want to get to know you more, but you guys, this is coach Katie danger. I'm going to sign off for episode number 74 right now. And like, I always say you leaving yourself, trust the process and whatever you do don't ever, ever, ever quit. Don't ever quit you guys until next time. This is Katie D over. Now,
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