Speaker 1: Welcome to the Transformation Station podcast. I'm Christina, owner, operator,
Speaker 1: and founder of the Transformation Station, and this is where
Speaker 1: we talk about getting stronger while navigating real life. If
Speaker 1: you're trying to stay consistent through the ups and the
Speaker 1: downs and everywhere else in between.
Speaker 2: This is for you, hey, listeners.
Speaker 1: Today we have an exciting guest. We have doctor Liz
Speaker 1: in the house.
Speaker 2: Hi, thank you for having me. I'm so excited.
Speaker 1: I followed you on Instagram for like a short while now,
Speaker 1: I say, yeah, but I've always been intrigued, and I
Speaker 1: know a few of our members here also visit you,
Speaker 1: so it's and they've told me that information. So I'm
Speaker 1: super excited to have you today on the show. Before
Speaker 1: we dig in, tell the listeners and myself a little
Speaker 1: bit about you, if you would.
Speaker 2: Yeah. So, I'm My name is doctor Liz doug Leish,
Speaker 2: and I'm a nature path and working mom of to
Speaker 2: beautiful little kiddos. I have been an atropath for six
Speaker 2: years and I primarily work with women in midlife and
Speaker 2: beyond to help with their gut and hormones and metabolism
Speaker 2: so they can live, love, work parent the way they've
Speaker 2: always intended to. I love my job. I'm very passionate
Speaker 2: about it, and I feel very grateful to be in
Speaker 2: the space. I'm also a mom, and I have commitments
Speaker 2: on the home front as well, so I and I'm
Speaker 2: a relatively new mom, so I'm learning myself, along with
Speaker 2: my patients, how to juggle both sets of responsibilities, both
Speaker 2: sets of like love and commitment. And my goal in
Speaker 2: life is to be generous, right, and I want to
Speaker 2: be generous for my community and my family and my patients.
Speaker 2: So that's kind of my modus operandi, if you will.
Speaker 2: That's so awesome.
Speaker 1: Yeah, I love that you said that, like midlife and beyond,
Speaker 1: because that's primarily who we serve at the Transformation station
Speaker 1: as well. So we hear so many conversations about like
Speaker 1: hormones and actually, someone who recently just left the gym
Speaker 1: this morning as I was coming in and said like
Speaker 1: the menopausal sleep, where I was like, oh, I didn't
Speaker 1: know that was a sign of that. Oh okay, interesting. So,
Speaker 1: like I hear so many different things in conversations, and
Speaker 1: I'm like, okay, I can help assist you with your
Speaker 1: workouts and stuff like that, and like your prioritize protein
Speaker 1: and water and all those things, but there comes to
Speaker 1: a point where it's like there's more, there's more answers
Speaker 1: to problems. I guess I'm going to say beyond just that.
Speaker 1: So if there's one thing that you're dealing with right now,
Speaker 1: let's say, like in the general scope of your practice,
Speaker 1: what is like a common thing that you face almost
Speaker 1: every single day, like the most predominant reason why people
Speaker 1: come and see you.
Speaker 2: Can I ask that question? Yeah, of course, Okay, okay,
Speaker 2: So I'd say it's twofold. I can't just give a
Speaker 2: straight answer. It's those two sets of things. So I
Speaker 2: see women usually thirty five plus, and I see people
Speaker 2: into their sixties, seventies, eighties as well, And I would
Speaker 2: say that the big thing is like for the perimenopause experience, like,
Speaker 2: are are the symptoms that they are having related to
Speaker 2: that or not? Because sometimes depending on your like depending
Speaker 2: on the individual, they could experience metopause or perimenopause symptoms
Speaker 2: as early as they're like late thirties, right, So the
Speaker 2: figuring out like, Okay, what do we have to do
Speaker 2: in order to feel better? Like what are we dealing
Speaker 2: with hot for dealing with hot flashes, night sweats, like
Speaker 2: the crazy insomnia that sometimes people can get with those
Speaker 2: Are you dealing with like things like vaginal dryness or
Speaker 2: different like mood irritability swings that you've never experienced before?
Speaker 2: Those questions, I would say, like a woman, if they're
Speaker 2: not coming in with that directly, they know they're going
Speaker 2: to be experiencing it, and they've heard from their friends
Speaker 2: or their mom or you know, other female relatives or
Speaker 2: relatives that this could happen to them, and they're like,
Speaker 2: oh shit, is this going to be Like what's what's
Speaker 2: it going to be like for me? Because every experience
Speaker 2: is different, So that's definitely like number one, and then
Speaker 2: number two. I would say, I deal a lot in
Speaker 2: the gut health universe. So I see like tons of
Speaker 2: like chronic consumpation. People are like, is this bloating normal?
Speaker 2: Am I?
Speaker 1: Like?
Speaker 2: Why am I not pooping? You can tell me how
Speaker 2: to get that get in here too? Yeah, yes, And
Speaker 2: sometimes that can be tied to hormonal like changes throughout
Speaker 2: your mental cycle and then as you transition into perimenopause
Speaker 2: and menopause. So from my experience, those are like my
Speaker 2: two like big like two biggest areas of expertise that
Speaker 2: I see every day when I work with my patients,
Speaker 2: the hormone piece and then the gut health.
Speaker 1: Yeah, wow, that's so interesting. It's interesting to hear that
Speaker 1: from a different perspective because those are conversations that I
Speaker 1: hear in here all the time. They're like, how come
Speaker 1: I have severe constipation and bloating? And I'm like, oh, dear, yeah,
Speaker 1: so like it's just such a normal thing actually, Like
Speaker 1: even when you talk about like public floor issues and
Speaker 1: something like that, like in the four walls of the
Speaker 1: Transformation station, and I would believe like any space that
Speaker 1: women are comfortable to be, there's a lot of those
Speaker 1: different conversations that come up, and it's nice to have
Speaker 1: different avenues of people. Like I know we were talking
Speaker 1: earlier and you're like, oh, if they come to me
Speaker 1: with this and I'm really great at this and this
Speaker 1: is something that sets my soul on fire, like yeah,
Speaker 1: we're gonna do it. Or if there's something that's like
Speaker 1: one percent off chance and you're like, you know what,
Speaker 1: I don't specialize in this, but I know someone who does.
Speaker 1: And then I I when I meet someone who is
Speaker 1: a professional and they say that, I'm like bingo, because
Speaker 1: like I know, here we don't service everybody, and I'm like,
Speaker 1: I'm very much so community over competition or if someone
Speaker 1: comes in and they're looking for something specific, like the
Speaker 1: network is so big, especially in Ontario, we're like, oh,
Speaker 1: I actually know someone who I know, love and trust
Speaker 1: and sometimes I also work with that person where I'm like, Okay,
Speaker 1: check this out because this is what it is. So
Speaker 1: to me, that shows me that A you're very good
Speaker 1: at what you do and be You're very secure and
Speaker 1: confident in that. Yeah, I feel very privileged to be
Speaker 1: part of the naturopathic community.
Speaker 2: Like we're a small profession. I think there's only about
Speaker 2: three to four thousand of us practicing as working with
Speaker 2: patients in Canada, right, so it's a small profession. If
Speaker 2: I don't know the person, I know of someone who
Speaker 2: knows them, and I feel very confident in that I
Speaker 2: know what I'm really good at and what I'm passionate about.
Speaker 2: And if it's like you know what, I feel like.
Speaker 2: You know, if someone's talking to me and I'm like
Speaker 2: I'm getting a vibe and then they're also telling me
Speaker 2: some facts, I'm like, I think you're going to be
Speaker 2: a great fit for so and so, and I think
Speaker 2: that is very like unique to the profession as well,
Speaker 2: Like we all want to help people, and the profession
Speaker 2: is primarily female dominated too, so i'd say like eighty
Speaker 2: percent of us are women. So we also get like
Speaker 2: the need to like serve people and serve our patients
Speaker 2: and also have commitments to our community, our family being parents,
Speaker 2: like raising kiddos and stuff like that too. So I
Speaker 2: feel very like, very privileged and very like grateful to
Speaker 2: be part of the naturopathic community to be a natural
Speaker 2: path because it means a lot to me to work
Speaker 2: with patients and serve people this way.
Speaker 1: So that's gonna lead me to my next question, how
Speaker 1: did you tell us about you?
Speaker 2: Yeah?
Speaker 1: How did you get into this? Like this is all
Speaker 1: my goodness?
Speaker 2: Yeah? Yeah, So okay, So, as many as with many stories,
Speaker 2: mine is very nonlinear. So growing up, I always wanted
Speaker 2: to work with in the agricultural industry, believe it or not.
Speaker 2: And I worked with like horses and went to school
Speaker 2: for that, went to and did like an egg undergrad
Speaker 2: in biology and stuff like that, and I love working
Speaker 2: in that industry. But there was a couple things that
Speaker 2: weren't sustainable, primarily, like it really hurt my body right,
Speaker 2: like farming is not for the faint of heart. Like
Speaker 2: kudos to farmers out there who do this day and
Speaker 2: day out for like for generations. It's not just like
Speaker 2: one person, it's a it's all usually like family, a
Speaker 2: family model of business. But I also felt like in
Speaker 2: my heart something was missing and I didn't know what
Speaker 2: that was. And it was a real crisis of faith.
Speaker 2: Because I was in my early to mid twenties and
Speaker 2: I'd worked so hard. I gotten the degree, I was
Speaker 2: working in the industry. I was working like abroad, like
Speaker 2: with like sport performance animals in like the equine industry. Wow,
Speaker 2: And I loved it, and but also part of me
Speaker 2: like didn't love it.
Speaker 1: And I was like, what, like can I swear on
Speaker 1: this pocket?
Speaker 2: Oh yeah, okay?
Speaker 1: I was like what the fuck? And it was like
Speaker 1: not like it's not a pretty.
Speaker 2: What the fuck? Like a real like okay, she she
Speaker 2: needs to do some thinking. So at the time, I
Speaker 2: was working abroad and I came back and to home
Speaker 2: and I hadn't lived at home for years and years,
Speaker 2: and I was like, I'm just going to try different jobs, right,
Speaker 2: because I like don't know what I don't know. So
Speaker 2: I worked in industrial machinery and moving. I worked as
Speaker 2: a marketing professional. I worked in property management for residential
Speaker 2: and commercial commercial properties. I was an executive assistant. I
Speaker 2: did like you know, like planning for like events, like
Speaker 2: event planning for uh, did all sorts of things, and
Speaker 2: I just tried stuff because I was young, and I
Speaker 2: was like, I just said yes to things. And I
Speaker 2: was like, I have no I'm not I don't have
Speaker 2: a marketing background. Do you want to hire me?
Speaker 1: And they're like yeah, And I was like okay.
Speaker 2: That was like it was the weirdest thing, the weirdest
Speaker 2: experience ever. I was like, all right, I'll just do
Speaker 2: I'll just say yes and figure things out and be
Speaker 2: honest and upfront saying like I have no experience, but
Speaker 2: I'll try it. And they and people I had very
Speaker 2: generous like mentors and bosses in my life from that perspective,
Speaker 2: and while I was doing all this, I was kind
Speaker 2: of like, Okay, what the heck do I actually want
Speaker 2: to do with my life? And I had seen a
Speaker 2: naturopath growing up or seen bearing naturopaths in my life,
Speaker 2: and I was like, oh, I always had an interest
Speaker 2: in like biology, right, and the effect of nutrition on
Speaker 2: human health in particular, and I was like, well, well,
Speaker 2: like I've never heard of that, Like can I what
Speaker 2: if I like, could I become a naturopath? And I
Speaker 2: was like, oh, I probably don't have like the degree
Speaker 2: for it, or I'm probably not like it's probably I'm
Speaker 2: probably not qualified.
Speaker 1: And I certainly didn't want to go back and do
Speaker 1: another undergrad Like I was just like, no, this is crappy.
Speaker 1: So it was enough the first time round.
Speaker 2: But I checked with the admission requirements to like the
Speaker 2: Naturopathic School UH in Canada, and I was like, Oh,
Speaker 2: I have all the requirements. I'm just missing two courses.
Speaker 1: Let me take those over the summer because I was
Speaker 1: studying mammals in the in my undergrad, right, and I
Speaker 1: was like, oh, like a human's a mammal, right, it's
Speaker 1: pretty much.
Speaker 2: The same thing. And that's so I was like, oh,
Speaker 2: so I took I took the two courses and I
Speaker 2: applied gotten and the rest was history. And I again
Speaker 2: I feel very and like I talk from this place
Speaker 2: of like, oh this is the exact way it went.
Speaker 2: It was it was going to go, it was not.
Speaker 2: It was a lot of ups and downs, a lot
Speaker 2: of hemming and hawing a lot of like uncertainty. But
Speaker 2: I think with that, like with going moving through that
Speaker 2: uncertainty allowed me to really be like, Okay, what do
Speaker 2: I actually want from life? Number one? And it made
Speaker 2: me very oriented to try to be the best that
Speaker 2: I could, like and do what I could and what
Speaker 2: I can for my patients. And I think it gives
Speaker 2: you that mentality of you know, is everything you can
Speaker 2: figure you're out down the line, just say yes within
Speaker 2: your capacity, and then you can problem solve along the way.
Speaker 2: So I think that perseverance piece. If I hadn't gone
Speaker 2: through all those ups and downs, I don't think I
Speaker 2: would have gotten through my naturopathic education because that is
Speaker 2: not that's a tough slog, like it's a long haul.
Speaker 2: And then also just the ups and downs of entrepreneurship
Speaker 2: in the healthcare space as well, because I am an entrepreneur,
Speaker 2: a clinician ce CEO, if you will. So I think
Speaker 2: everything has a purpose and you look at Hindsight twenty
Speaker 2: twenty and sometimes you're like, oh, this is like that's
Speaker 2: the way it's supposed to happen, and it did. But
Speaker 2: also I'm like, yeah, but life is uncertain and that's okay,
Speaker 2: And I'm very grateful for all of that, all of
Speaker 2: that messiness because it wasn't as it wasn't as clean
Speaker 2: cut as my story as I'm telling you it is
Speaker 2: always there's always a lot of gray, always, right.
Speaker 1: Yeah, Yes, So I think too, like you have such
Speaker 1: a good personality and this is the first time actually
Speaker 1: we're meeting, this is the first time we've actually sat
Speaker 1: down to have a conversation. Yeah, And that's why I
Speaker 1: was like, Okay, I like what you stand for online
Speaker 1: and your videos and stuff that you post. It's very
Speaker 1: what's the word I'm looking for, Like very real? Yeah,
Speaker 1: like very like you show up as yourself and you're
Speaker 1: I find as you're talking, I'm like, I see a
Speaker 1: lot of parallels, like a lot of correlation between your
Speaker 1: story and my story, especially like I actually owned a
Speaker 1: property in Orro for a hot second, and I had horses.
Speaker 1: I had five horses. I had a couple of goats.
Speaker 1: I actually birthed two goats by myself on my property.
Speaker 2: That's amazing.
Speaker 1: I wasn't supposed to be by myself, and I was
Speaker 1: not qualified for that, and I spent more time gagging,
Speaker 1: but I did it. So as you're talking to like,
Speaker 1: I wonder if you know this is this horse you
Speaker 1: tattoos on my artist, And like even like the entrepreneurship
Speaker 1: and the gray area and the ups and the downs,
Speaker 1: like when I first started my first business. I started
Speaker 1: when I was seventeen inems photography, and like it's interesting
Speaker 1: to see how much stuff goes ups and downs and ups,
Speaker 1: and like how you said about the marketing and as
Speaker 1: you're talking, I'm like, people gave you a chance because
Speaker 1: you got a great personality and you're transparent, and I
Speaker 1: think those two things actually coach Annie when she's just
Speaker 1: left before you walked in. That's something we were talking
Speaker 1: about because we talked about like, oh, like different people's
Speaker 1: skills and like her skills and like matching it with
Speaker 1: the personality. And in the last few podcasts, I've talked
Speaker 1: so much about like I come in with a level
Speaker 1: ten confidence and sometimes I have a level three skill
Speaker 1: depending on what it is. Yeah, And I'm like it's
Speaker 1: good because like people that have the confidence and they're
Speaker 1: willing to say yes, they're the ones I find that
Speaker 1: are going to get those opportunities to increase their skill
Speaker 1: to match their confidence. Whereas if someone has a lot
Speaker 1: of skill and they don't have that confidence. In the
Speaker 1: entrepreneurial world, that's just like, that's doomsday because if you
Speaker 1: don't have the confidence to step out and do anything,
Speaker 1: you're going to keep spinning your tires and you're never
Speaker 1: going to move forward. And I think that also lates
Speaker 1: to Actually, before I go into that, I'm laughing in
Speaker 1: my head because I'm like, because working with animals and
Speaker 1: mammals and humans are mammals, and I'm like, oh, I've
Speaker 1: had horses. Man, you don't know. There's sometimes when you
Speaker 1: go up to your horse and you're like, are you
Speaker 1: having a good day or not? You're gonna boot me off?
Speaker 1: Or you're gonna kick me or what are you gonna
Speaker 1: huff at me?
Speaker 2: Or no? I sometimes working with metapuzzle women's.
Speaker 1: Yeah no, And I think, like I think that that's okay,
Speaker 1: Like you're okay, you're allowed to have a ship day
Speaker 1: and you're and you're allowed to have a great day,
Speaker 1: like you're we're humans.
Speaker 2: We are dynamic beings. We are not static, same thing
Speaker 2: all the time. Stuff where we want change even if
Speaker 2: it is uncomfortable, and uh uh, maybe if you're screaming
Speaker 2: and kicking going into it. So that's so I love
Speaker 2: the love the analogy of like.
Speaker 1: The like the mare like that, like yes, in heat,
Speaker 1: like Chestnut Mare, Who's like I'm with like it was
Speaker 1: gonna like take out like an appendage versus women. Who's
Speaker 1: going to Who's like I'm hot flashing right now and
Speaker 1: I'm done, like like no, no, this is not this
Speaker 1: is not what I want.
Speaker 2: I'm tired of my night sweats.
Speaker 1: That's so funny. I think too, Like when you're around
Speaker 1: like the atmosphere and people that you're around, it's normal.
Speaker 2: Yeah.
Speaker 1: Like when I go into like like a paddic, I'm like, oh, okay,
Speaker 1: I can see not having a day today. That's gonna
Speaker 1: be fine. Or one time I walked into a field
Speaker 1: of horses. I'm gonna say there's at least eight to
Speaker 1: ten horses and warm bloods, huge horses.
Speaker 2: Yea.
Speaker 1: And this is when I was first in my horsey
Speaker 1: world and I walked in with a gigantic bag of carrots.
Speaker 1: Oh my gosh, I didn't know I was gonna come
Speaker 1: out there alive. I kept the plastic.
Speaker 2: I'm just like whipping them, throwing them. So I'm just
Speaker 2: looking it.
Speaker 1: To the door, I'm like, I'm never doing that again.
Speaker 1: On the way and I got stung with freaking electric fens.
Speaker 1: I'm like, oh, today's the day, Like even on the
Speaker 1: gym floor, like dealing with different client hewle and different
Speaker 1: personalities and ages and everything, and like all the ups
Speaker 1: and downs of life. I tread lightly, but I almost
Speaker 1: tread like it doesn't exist. And sometimes like that's what
Speaker 1: people need, Like oh, I needed that so much today,
Speaker 1: And there's sometimes I'll put a feeler out and be
Speaker 1: like you're good, you know good, Okay, I'm gonna make
Speaker 1: a joke and keep on walking that, you know.
Speaker 2: What I mean.
Speaker 1: So it's like learning who your who, your your client
Speaker 1: heel is, but also allowing them a space that they
Speaker 1: can be comfortable. Mm hmm, yeah yeah, And.
Speaker 2: I think like the yeah, because exercise in itself, like
Speaker 2: there's such a movement, like you're there's a release, right,
Speaker 2: there's like an energetic release of like endorphins and you know, sweat,
Speaker 2: but also like you know, the emotions around the fight
Speaker 2: that you just had with your like significant other, or
Speaker 2: like you know, you didn't get that job promotion or
Speaker 2: you have to work extra to like meet that deadline.
Speaker 2: Or like your kid like upturned like the entire box
Speaker 2: of cheerios this morning, like and you're just like, I
Speaker 2: just need to get all this out.
Speaker 1: I need to like let this out in order to
Speaker 1: like feel remotely Okay, it's just it's a lot.
Speaker 2: I just leave the house right now. Yeah. Absolutely.
Speaker 1: And I find too just to correlate that with like
Speaker 1: nutrition and health and gut health. When you feel good,
Speaker 1: you want to do better. Yes, yeah, So like when
Speaker 1: you're when you have the proper nutrients and your fiber
Speaker 1: and your proteins and all your stuff that's in your
Speaker 1: in your body, I feel like that's gonna when people
Speaker 1: have a little bit extra bounce in their step, that's
Speaker 1: what is for the most part, gonna keep them going. Yeah.
Speaker 2: Yeah.
Speaker 1: So like if someone is they're not doing well in
Speaker 1: their gut health, and their hormones are all out of
Speaker 1: whack and they're not sleeping, chances are they're not gonna
Speaker 1: make it to a morning workout probably And if yeah,
Speaker 1: and if they're not sustaining that during the day, or
Speaker 1: if they are sustaining exactly that during the day, then
Speaker 1: they're not gonna make it to an evening workout either.
Speaker 1: So it's interesting, like it's a full circle between like
Speaker 1: what you're eating for your diet, all your micronutrients, your macronutrients,
Speaker 1: and also what you're doing on the gym floor. And
Speaker 1: to throw in another dynamic, there's sometimes when I know
Speaker 1: that people aren't eating enough food and they're trying to
Speaker 1: push through a workout and then they're tired, and then
Speaker 1: they're binging at night. And I used to be queen
Speaker 1: of that myself, and then they're like, oh, it's just
Speaker 1: my hormones. So there's sometimes I know that people are
Speaker 1: just slapping a label on it without actually assessing what's
Speaker 1: going on. Like a triple triple iced coffee from Jim
Speaker 1: Horton's and a bag old cream cheese maybe once in
Speaker 1: a blue moon, if that's your thing, like whatever, I'm
Speaker 1: not going to like dump on our shit on that.
Speaker 1: But like if that's a regular habitual routine, maybe it's
Speaker 1: like assess what it is that you're in taking and
Speaker 1: putting in your body before you even like I can't
Speaker 1: sleep that's and then you go until ten o'clock at
Speaker 1: night without eating.
Speaker 2: Yeah, So it's and I think like the there is
Speaker 2: a chronic underfueling problem certainly that I see within my
Speaker 2: patient pool of you know, people will at breakfast or
Speaker 2: like just have a coffee, they might have a light lunch,
Speaker 2: and then by three pm they're like ravenous, right, and
Speaker 2: then between like by five onward, they're just constantly at
Speaker 2: the pantry or at their fridge, like eating whatever they
Speaker 2: can until ten o'clock when they have to go to bed. Right.
Speaker 2: So I always work with patients, I'm like, listen, like
Speaker 2: the it's not the there's no right or wrong food.
Speaker 2: There's no right or wrong like way to get your
Speaker 2: nutrition in, but at the timing, like you need to
Speaker 2: eat and fuel throughout the day because if you miss
Speaker 2: those first two windows of time to eat, you're going
Speaker 2: to you're kind of running on empty, right, You're running
Speaker 2: on fumes in your in your tank. So and then
Speaker 2: your body's like what the heck are we going through famine?
Speaker 2: Are we going through crisis? Like I'm hung, like we
Speaker 2: need to compensate for this, right, it doesn't know any better.
Speaker 2: It's just like we're running on with nothing. Right, So
Speaker 2: that's when your brain will ride things and just be
Speaker 2: like eat because I don't trust where the next meal
Speaker 2: is coming from. So it's uh. And when so when
Speaker 2: you have that, when you've been doing that for years,
Speaker 2: it can be tough to override that system, right, or
Speaker 2: override that those mechanisms, those signals that your body will
Speaker 2: send to each other, because when you wake up in
Speaker 2: the morning after you've like had all of that food
Speaker 2: at night, you're probably not as hungry, right, right, So
Speaker 2: it's uh. And there's different nuances to like why we
Speaker 2: do that, Like is it diet culture, is it like
Speaker 2: condition like PCOS or pms? Is it just like you
Speaker 2: running around like a chicken with your head cut off
Speaker 2: in the morning to try to get kids out the door,
Speaker 2: or you have a long ass commute to work and
Speaker 2: you're like, oh crap, Like I just need to like
Speaker 2: grab something and get on the road, right because you've
Speaker 2: like spent forty five minutes in bed like doom scrolling.
Speaker 1: Right.
Speaker 2: There's different there's different reasons why we can do why
Speaker 2: that happens. And that's and that's a okay, but it's
Speaker 2: the okay. I always tell me patients, like you need
Speaker 2: to eat something before ten am. And even if it's
Speaker 2: like a tim's like drink right with something that's actually
Speaker 2: like food from tims. At least that's something, and then
Speaker 2: you need to also have a meal like two maybe
Speaker 2: three hours later, right after that first time you've eaten,
Speaker 2: And yeah, we can and we can talk about how
Speaker 2: do you optimize like protein and fiber and like what
Speaker 2: are healthy fats and like carbs are good, right, Like
Speaker 2: don't underfuel because that carves.
Speaker 1: Yeah, like I'm like tired.
Speaker 2: Of like the like low carb train. So that's a
Speaker 2: that's a ted talk for another day. And it's there's
Speaker 2: lots of nuances for how to how to do it.
Speaker 2: You don't have to have this like perfectly instagramble meal
Speaker 2: like day in and day out. In fact, I would
Speaker 2: say that's pretty exhausting, and don't you want to spend
Speaker 2: your time doing something else instead that's more fun quite frankly.
Speaker 2: But there is like a base level that you just
Speaker 2: need to eat right, and if you eat, you're eating
Speaker 2: more frequently, and if you're eating to fuel, you will
Speaker 2: find naturally that you're not starving by three, four or
Speaker 2: five PM, and you feel better and you don't feel
Speaker 2: bloated and distended as much, and you don't get like
Speaker 2: acid reflux from like heartburn from lying down at night
Speaker 2: because you've just like overindulged, right, right. Yeah, So there's
Speaker 2: lots of and and that's better for your all of
Speaker 2: your gut down the line, right, So there's lots of Yeah,
Speaker 2: there's I think people health is very nuanced, right, Like,
Speaker 2: there's lots of ways to go about being healthy. And
Speaker 2: what I would recommend for, you know, a mom who's
Speaker 2: like thirty eight working full time with like kids, it's
Speaker 2: not the same thing I would recommend for my retiree
Speaker 2: who's an empty nester and has lots more like time
Speaker 2: on the go, right or comparatively to someone who's like,
Speaker 2: you know, recently like just survived like cancer survivorship, or
Speaker 2: who has you know, like gone through like you know,
Speaker 2: a majorly intense divorce, and they're like, I think I
Speaker 2: might have TTSDS from this, and like there's everything is different, right,
Speaker 2: Everything is treated a little differently, And I don't like
Speaker 2: the one size fits all label for that. And I
Speaker 2: think that's the beauty of what I do. I have
Speaker 2: the ability to sit down with people actually get to
Speaker 2: know them as well as know like what their diagnosi
Speaker 2: is and like all their symptoms and stuff, but actually
Speaker 2: figure out what that ticks, what makes them tick as
Speaker 2: a person and what they actually want out of life
Speaker 2: and what they want in their day to day. And
Speaker 2: if you don't want to spend a lick of time cooking,
Speaker 2: that's a okay because we can make that work for
Speaker 2: you and we can still fuel you so that you
Speaker 2: feel good and you can go out and do the
Speaker 2: things you actually want to do.
Speaker 1: Yeah, yeah, I love that you said that. We have
Speaker 1: a lot like our beliefs are like right here.
Speaker 2: Besides, it's so nice.
Speaker 1: We were like, don't come at me with his little
Speaker 1: car bullshit, Like yes man, yes, And that's something I
Speaker 1: see all the time with our in body scans. Actually,
Speaker 1: this is a print out. This is not mine. This
Speaker 1: is someone left here. I know whose it is, but
Speaker 1: I'm not gonna say it here.
Speaker 2: That's fine.
Speaker 1: This is the in body scan. Actually this is a
Speaker 1: freaking phenomenal cool read.
Speaker 2: So this is.
Speaker 1: Something so at the bottom it shows your your weight,
Speaker 1: your skeleted muscle, which is your muscle along like your spine,
Speaker 1: like your back, your joints, your hip, your knees, and
Speaker 1: then body fat percentage. So this person specifically, it looks
Speaker 1: like their weight is pretty much the exact same. But
Speaker 1: if you look, their skeleted muscle has increased. Yes, so
Speaker 1: it's actually gone up, and their body fat decreased over
Speaker 1: a full percentage. So that means that their weight. Yeah,
Speaker 1: Like the home scale will show that this person's weight
Speaker 1: is the exact same, but the intricate part is that
Speaker 1: they've actually put on lean muscle and strength in there.
Speaker 1: Where it matters is to mees a line of longevity
Speaker 1: your skeleton muscle. Yeah, And I like this for my patients.
Speaker 1: When I'm doing an embodied I want this look like
Speaker 1: an eye. It's like a I want the weight, the
Speaker 1: skeleton muscle, and the body fat to be kind of
Speaker 1: like almost like in a line as opposed to like
Speaker 1: a se So when it's a see, we don't have
Speaker 1: enough skeleton muscle relative to your weight relative to the
Speaker 1: body fat mass. So that I think, and again, like
Speaker 1: the the scale is one metric of multiple that I
Speaker 1: use when trying to achieve like optimal weight loss with
Speaker 1: patients or weight management or whatever that looks like for
Speaker 1: the individual. And sometimes I'm like, listen, it's actually you
Speaker 1: might not see a change on the scale, but you're
Speaker 1: going to see a change in how you're close fit.
Speaker 1: You might see a change in measurements of like your
Speaker 1: hips and waist, you will definitely see changes to the
Speaker 1: embody before any other like metric that you would you
Speaker 1: can test on your own. And that's I think important
Speaker 1: for patients because if they're kind of like three to
Speaker 1: six months in starting out like some sort of like
Speaker 1: weight management plan whatever, that looks like you're not going
Speaker 1: to see scale changes, or if you do see scale changes,
Speaker 1: it's not going to be sustained in a year from
Speaker 1: that point, right, There's probably going to be some rebound
Speaker 1: like weight gain. There's probably going to be like changes
Speaker 1: to the changes. It won't be they won't They.
Speaker 2: Won't last, unfortunately, And that's not a person's fault by
Speaker 2: any stretching the imagination that it has a lot to
Speaker 2: do with genetics, and that has a lot to do
Speaker 2: with basically this concept called metabolic adaptation. Right, So when
Speaker 2: a person tries to lose like, let's say thirty percent
Speaker 2: more than thirty percent from like their starting weight whatever
Speaker 2: that max was outside of pregnancy, your body is going
Speaker 2: to be like, oh shit, are we going through famine?
Speaker 2: Are we going like are we going through war? Are
Speaker 2: we going through like a starvation period where there's not
Speaker 2: enough resources, and it will actively your brain will actively
Speaker 2: tell you to uh lower your basal metabolically rate, which
Speaker 2: is like the rate of you know what you're what
Speaker 2: you burn energy wise, just like sitting essentially day in
Speaker 2: and day out, regardless of any other activity that you do.
Speaker 2: Your body will lower that, like that basal rate to
Speaker 2: try to conserve your energy so that you don't die. Right, Like,
Speaker 2: that's things you dying because because you're like you're because
Speaker 2: they're they're concerned in the wrong long run that you're
Speaker 2: going to run out of fuel, right and resources.
Speaker 1: It's not natural.
Speaker 2: No, it's not natural. So I let patients know. There's
Speaker 2: there's the there's a lot of misconceptions around what it
Speaker 2: means to lose weight sustainably. There's a lot of misconceptions
Speaker 2: around you know, what healthy could look like, right, and uh,
Speaker 2: there's a lot of you have to there's a lot
Speaker 2: of things to unpack around yo yo dieting. Like when
Speaker 2: was the first time you were put on a diet?
Speaker 2: Was it as a teenager? Was it as a preteen?
Speaker 2: When was the first time you were told you have to.
Speaker 1: Watch your weight?
Speaker 2: There's so much like from like a like a from
Speaker 2: the psychological perspective to consider, and you don't always need
Speaker 2: to work with like a talk therapist, although I do
Speaker 2: advocate for it when required. But you have to like
Speaker 2: acknowledge that there's going to be limitations to what you
Speaker 2: can do if your head is like pre programmed to
Speaker 2: thinking I have to lose weight all the time, I'm
Speaker 2: not skinny enough, I have to do this, I have
Speaker 2: to that, Like you're setting yourself up for failure. Yeah. Right,
Speaker 2: But I love the embody. I love that you guys
Speaker 2: offer it as a as a part of the gym
Speaker 2: experience or the client experience here at Transformation Station, because
Speaker 2: it's not a tool. It's not it's a tool that's
Speaker 2: really like unique and goes above and beyond what you
Speaker 2: can see on traditional scale at home. And I argue, like,
Speaker 2: if you just have the scale at home, like pause
Speaker 2: it and don't use it. If you're if it's the
Speaker 2: only metric that you want to track, get someone else
Speaker 2: to track it for you. Work with a healthcare professional,
Speaker 2: work with a personal trainer, work with somebody else that
Speaker 2: can track that stuff for you if you don't have
Speaker 2: the capacity to do it yourself. Totally.
Speaker 1: Yeah, I always say like when people are doing this,
Speaker 1: Like people ask me, like how often do people do
Speaker 1: their inbody scan? I'm like, well, for myself, I try
Speaker 1: to do it once a month, but there's sometimes ignorance
Speaker 1: is bliss and I'm going three months, yeah, because I
Speaker 1: focus on, Hey, how do I feel? Do I have
Speaker 1: sustainable energy? Am I more irritable or no?
Speaker 2: Which that's highs and lows.
Speaker 1: That's a whole other ballgame with me rat at this point. Yeah,
Speaker 1: but like where's the stress management coming from? That's what
Speaker 1: I'm like, bigger than myself right now. But I love
Speaker 1: the inbody because it shows like there's so much more
Speaker 1: beyond just that number, Like the scale of the muscle
Speaker 1: is huge. This also I love how it reassures people
Speaker 1: as well, because people are they like, I'm scared. I'm like,
Speaker 1: this is not a scale of It's not going to
Speaker 1: tell you whether your skin is good or bad.
Speaker 2: No, there's always things.
Speaker 1: If you want to look for ways to improve, you can,
Speaker 1: But there's always a high five somewhere in the in body.
Speaker 1: Like the scale of muscle is such a big thing,
Speaker 1: especially as we're getting older, Like this line here is
Speaker 1: technically the average line for each thing, so that's based
Speaker 1: on average, not for that exact person, but like.
Speaker 2: That's what is suggested.
Speaker 1: And then the top number in this graph, I always
Speaker 1: tell people to take a picture of it. Or I
Speaker 1: have a book from the dollar store that has like
Speaker 1: clear sheets in it, so I put mine and I
Speaker 1: write my notes up here because there's sometimes like eh,
Speaker 1: one week after my period or like whatever like krabby
Speaker 1: pants or eight breakfast first or like whatever. So the
Speaker 1: top number is how much muscle is in each limb,
Speaker 1: and then the bottom number is how that strength is distributed.
Speaker 1: So I love when I can see when people are like, no,
Speaker 1: I want to see what my graph is. I want
Speaker 1: to see where my strength is increasing, so that can
Speaker 1: give them a high five. And then there's sometimes people
Speaker 1: are looking for injury recover, so they're like, oh, let's
Speaker 1: see like usually if someone's scan has an imbalance of
Speaker 1: like let's say five plus percent, especially like in their
Speaker 1: legs or their shoulders, because a lot of people come
Speaker 1: in with like a shoulder injury or they have like
Speaker 1: sciatica and stuff like that. So I'm like, oh, this
Speaker 1: shows that there might have been something that happened. Like
Speaker 1: I remember when person's like a ten or twelve percent
Speaker 1: difference in their legs and I'm like, oh, I'm like,
Speaker 1: did something happen. It was a couple that came in
Speaker 1: and I'm like, did something happen in your left leg
Speaker 1: or right like whatever leg it was. And she was like, no,
Speaker 1: not really. And then the husband was like, oh, remember
Speaker 1: that time you broke your foot and she was like
Speaker 1: that was like ten years ago. Did you ever do
Speaker 1: any rehab or anything about that. She's like, oh no,
Speaker 1: I just felt better. I kept going and played soccer
Speaker 1: or whatever. I was like, oh, okay, cool. She's like, yeah,
Speaker 1: you can tell from my scan and I'm like, well,
Speaker 1: it's not a magic eight ball by no, no, no,
Speaker 1: but there's like some insights that you can read where
Speaker 1: things have gone on. And the basil metabolic rate is
Speaker 1: also something that's huge. So this person specifically burns about
Speaker 1: fourteen hundred calories just sleeping. That's their body just sustaining themselves,
Speaker 1: keeping themselves alive while they're sleeping. And then a lot
Speaker 1: of women like they say, like twelve hundred calories and
Speaker 1: that's your weight loss, and I'm like, ooh, well you're
Speaker 1: already burning fourteen hundred calories just keeping your body alive,
Speaker 1: plus you have this person actually has two small kids
Speaker 1: as well, plus you have two small kids, plus you
Speaker 1: have not that she would ever eat twelve hundred calories
Speaker 1: and say that as an example of a lot of
Speaker 1: things that I do here in here, it's like, well,
Speaker 1: you're also chasing after your kids. You're also working out
Speaker 1: like five days a week. Like, if you're eating twelve
Speaker 1: hundred calories, you're doing yourself a disservice. And the magic
Speaker 1: for me when I tell people like, no, you have
Speaker 1: to eat, well, I'm eating too much, and I'm like,
Speaker 1: you're not eating anything. If you just log for three days,
Speaker 1: you don't have the log for the rest of your life,
Speaker 1: but just log so you can be aware of what's
Speaker 1: going on, what's happening. And then sometimes they'll put their
Speaker 1: two scans together and they're like, well, I didn't really
Speaker 1: eat much and I was busy, and then all of
Speaker 1: a sudden, their skull of muscle drops, their body fact
Speaker 1: goes up. And this actually people that are on GLP
Speaker 1: ones I see that a lot is they end up
Speaker 1: losing weight and water and muscle and some fat, but
Speaker 1: then their skeletal muscle goes down and the strength starts
Speaker 1: to go down, and they're like, well, I don't understand
Speaker 1: because look at I feel better because I'm thinner. Yes,
Speaker 1: I'm like, oh yeah, that's where it's like there, instead
Speaker 1: of using it as a tool to eat more substantial
Speaker 1: food or more food to I guess, it's to eliminate
Speaker 1: the food noise. A lot of the times they're using
Speaker 1: it as a tool to develop a different type of
Speaker 1: disordered eating, whereas maybe it's like, well, I only eat
Speaker 1: one cracker today because I want to be thin. It's like,
Speaker 1: oh dear, And then they get mad because they're like,
Speaker 1: well my bloody fat went up. I'm like, oh, sorry
Speaker 1: about that. But also yeah, so it's really it's interesting
Speaker 1: what the inbody says. But again, it doesn't measure value.
Speaker 1: It doesn't measure those things. It can be a good tool.
Speaker 1: Some people do it once a year, some people do
Speaker 1: it once a month. A lot of people here will
Speaker 1: use it because it keeps her ahead above water from
Speaker 1: being discouraged. Yes, yeah, so it's a different type of
Speaker 1: a tool, but ultimately it's not the end all and
Speaker 1: be all. But if someone is very numbers driven, I
Speaker 1: have a lot of people that book their scans as well,
Speaker 1: who are doing like police training or they're preparing for
Speaker 1: like bodybuilding shows, like fitness competitors when it's a sport
Speaker 1: and they're tracking their macros to a t and theyre
Speaker 1: this is their on season, like you know, there's on
Speaker 1: season off season, and then like that's fine. I lived
Speaker 1: in that world for a hot second, and I would
Speaker 1: never imagine going back to that ever, because that, to me,
Speaker 1: was not sustainable. So now I'm more like this is
Speaker 1: what like I practice balance eating, like I practice like
Speaker 1: lift weights, be healthy. You don't have to over exercise,
Speaker 1: under exercise, Like it's trying to create a balance, which
Speaker 1: is such a pile of crap. And in the long
Speaker 1: run to say that, because it's never always going to
Speaker 1: be balanced depending on the season of life, Like there's
Speaker 1: highs of life, there's lows of life, and everything else
Speaker 1: in between. So when you said, like when you lose weight,
Speaker 1: it's not just like you lost weight, or when you
Speaker 1: feel good, you just feel good and you have that forever.
Speaker 1: It's like when rent is due and you got to
Speaker 1: pay it every month, every single time you wake up,
Speaker 1: every time you have a choice. There's that pivoting moment
Speaker 1: where it's like, am I gonna choose this or that?
Speaker 1: And there's sometimes we're gonna choose this over here and
Speaker 1: it's gonna be okay. Yeah. Yeah, you can choose the
Speaker 1: good stuff.
Speaker 2: Yeah, you can, because you can choose your body.
Speaker 1: You can choose what it is that you want to do. Ultimately,
Speaker 1: whatever you get back is what you're putting in. But
Speaker 1: that restrictive like low fat diets, low carb diets, low this,
Speaker 1: low that, and also not even looking at the whole picture,
Speaker 1: like gut health, like micro nutrients like your fiber, like
Speaker 1: all those things that are so incredibly important, and practicing
Speaker 1: sign languages like that so funny.
Speaker 2: Great, I'll go and show it up everywhere my life
Speaker 2: right now.
Speaker 1: And I already talk with my hands and I was like,
Speaker 1: I'm a hand talker, and so if it makes sense,
Speaker 1: this is how you say cheer in asl. Yeah. But
Speaker 1: like there's so much more deeper than just a number
Speaker 1: on a scale, just weight loss or fat loss.
Speaker 2: Yeah, Like there's.
Speaker 1: Sometimes when people are like I just want to feel
Speaker 1: good and I don't care, Like I'm a plus sized
Speaker 1: person and I'm healthier than I wasn't saying a pig
Speaker 1: a hit, I'm out there with a pick and chit
Speaker 1: like I I know my blood work. I do my
Speaker 1: blood work, and I feel good. People can look at
Speaker 1: me and say, you want a gym. How come you've
Speaker 1: been in the fitness industry for a decade. I'm not
Speaker 1: going to pretend like that doesn't exist. Yeah, and you're chubby.
Speaker 1: Well it used to be four hundred pounds and totally immobile. Yeah,
Speaker 1: and now I lead a step class for sixteen minutes
Speaker 1: every Sunday and throughout the week where it's like, well
Speaker 1: it's night and date for what fitness and nutrition has
Speaker 1: done for my body and starting from the inside.
Speaker 2: Yep. So it's interesting in that context, oh one hundred percent,
Speaker 2: And like again, that's the nuance of health, Like it's
Speaker 2: everything is relative, Like it's not one size fits all.
Speaker 1: It's not.
Speaker 2: It's just like people look for easy answers because life.
Speaker 1: Is complicated life.
Speaker 2: You're like, you've got all sorts of things pulling you
Speaker 2: in different directions.
Speaker 1: Throughout your day, right, and people are like, I just
Speaker 1: want an easy answer, like just tell me what to eat, Like,
Speaker 1: just tell me what to do.
Speaker 2: And I'm like, listen, like what do you want to eat? Like,
Speaker 2: what do you want to do right, Like there's there's
Speaker 2: a little bit of ownership like that you have to
Speaker 2: take when it comes to your health in order to
Speaker 2: see changes that you want down the line, and that
Speaker 2: taking ownership of that is not always easy. Uh, And
Speaker 2: there's going to be moments where you don't do is
Speaker 2: get a job, and you have to be cool with that,
Speaker 2: right because you're human and life happens and it's messy
Speaker 2: and it's uncertain and that's okay, right, And the more
Speaker 2: you kind of sit with that, I think serves the
Speaker 2: patient best because it means Okay, regardless of whatever the
Speaker 2: fuck throat is thrown my way from life, I have
Speaker 2: the capacity to get up on that bandwagon, jump back
Speaker 2: on that horse, like do all the things to get
Speaker 2: back up when life kind of knocks you down, right, Yeah,
Speaker 2: And I think, like again, I'm so, I always feel
Speaker 2: very grateful to be that coach for people. And I
Speaker 2: say coach because a lot of what I do is
Speaker 2: health coaching in a way, like I have to talk
Speaker 2: to people about like getting through all right, like this
Speaker 2: is what we got to do and this this didn't
Speaker 2: work this time, and let's troubleshoot this in the future.
Speaker 2: Let's reconvene back because that's not priority right now. Like
Speaker 2: figuring that out with people is such a like it
Speaker 2: is such a calling, and I'm so grateful that I
Speaker 2: can do it on a day to day basis, and
Speaker 2: I'm glad that I found my job, Like I love
Speaker 2: my job. I wouldn't I like, can't go back. There's
Speaker 2: nothing else I would rather do than talk to people
Speaker 2: about the stuff day and day out. So yeah, I'm
Speaker 2: very very grateful, very lucky.
Speaker 1: Yeah, you sounds so acknowledged. I love everything about you, Like.
Speaker 2: You're just so great.
Speaker 1: I like myself a lot too. I'm not gonna lie,
Speaker 1: it took me a little while to get there. Ye,
Speaker 1: there's days where you know, you're like, ah, fuck this
Speaker 1: like this is just no, this is just sucked. But
Speaker 1: but I feel like, and I think that's a beautiful
Speaker 1: thing about aging too, Like you just don't care as
Speaker 1: much and it's so cliche and it's so like you
Speaker 1: hear it and you're like, oh, yeah, sure whatever, but
Speaker 1: like genuinely like, oh is the day, Like with every moment,
Speaker 1: I'm like, yeah, I don't care, Like.
Speaker 2: It's fine, we'll figure it out. Well, Like you know, yeah,
Speaker 2: We've got this opinion from this one person in our lives,
Speaker 2: and it's like okay, like just like they're not here,
Speaker 2: they're not in the inter now, like when we're all like,
Speaker 2: you know, dead and gone, No one's gonna care, right, Like,
Speaker 2: just do what you gotta do, yeah, to make life better. Yeah.
Speaker 1: I like that pivoting. It's funny because I was eating
Speaker 1: breakfast this morning and I was thinking of you, and
Speaker 1: then I got here and I was thinking of you
Speaker 1: again because I'm like, oh, I've never actually like met
Speaker 1: someone for the first time and was like, we got
Speaker 1: to do a podcast. Yeah, like I hope that. I
Speaker 1: was like, I hope we have the right like chemistry
Speaker 1: and the same like belief system, because what happens if not,
Speaker 1: I'm like, well then we're gonna have a really good
Speaker 1: bad on the on this episode. Yeah, it's gonna be controversial,
Speaker 1: it's gonna be fire, it's gonna be great. I will
Speaker 1: have not but I love that so much. But I
Speaker 1: looked at your Instagram. Oh also, what is your Instagram?
Speaker 1: So listeners on how to find you?
Speaker 2: Yeah, so you can find me on Instagram at doctor
Speaker 2: so d r dot Liz dot n d uh and
Speaker 2: I'm also on LinkedIn a little bit. I've just started
Speaker 2: that up and you can search for my name, doctor
Speaker 2: Liz Dalgleish. It's it's a tongue tie tongue twister my
Speaker 2: last name, but D A L G L I S H.
Speaker 2: It's like a G sandwich between two wells. People are people.
Speaker 1: People always struggle with it, and that's okay because it's
Speaker 1: I feel like it's memorable. It is yeah and uh yeah,
Speaker 1: and I always my dms are always open. I'm I
Speaker 1: can't sometimes depending on the questions, I can't answer them
Speaker 1: because it's like we have to just have a doctor
Speaker 1: patient relationship and it's not an appropriate place to answer
Speaker 1: some questions. But I'm like, always talk to me at
Speaker 1: a fifteen minute complimentary console. If you're on the fence
Speaker 1: and you're like, I don't really know do I need
Speaker 1: to work with an at your path or not? Are
Speaker 1: you the right fit for me?
Speaker 2: Can we just talk a little bit more about my
Speaker 2: personal experience or like situation and I'm happy to give
Speaker 2: some guidance on next steps if you book in with
Speaker 2: me for a one to one appointment or figure something
Speaker 2: else out instead, I'll be like, oh, you got to
Speaker 2: do this first or hold off because you're like moving
Speaker 2: Like that's probably if you're like packing up your house
Speaker 2: and like trying to like move from A to B,
Speaker 2: Like don't don't come see me up, come see me after,
Speaker 2: like you have all come see me after that's all done.
Speaker 2: It's just yeah, like save yourself, save yourself distress. I
Speaker 2: love that.
Speaker 1: So all right, so thanks, thanks for talking. We're gonna
Speaker 1: wrap it up. Thank you so much for listening to
Speaker 1: the listeners, and thank you so much for coming into
Speaker 1: the Transformation Station and sharing your expertise with myself and
Speaker 1: the listeners as well.
Speaker 2: Yeah, thank you for having me. I'll come back anytime
Speaker 2: you want.
Speaker 1: Yes, I think your next conversation should have about alcohol
Speaker 1: and wine.
Speaker 2: Love that one.
Speaker 1: Yeah yeah, okay, stay tuned to the podcast. I hope
Speaker 1: you enjoyed this episode. If this resonated with you, feel
Speaker 1: free to share it with a coworker, a friend, shared
Speaker 1: on your social media. Also, you know where to find
Speaker 1: doctor Liz. You can also reach me at Christina Romita
Speaker 1: or at the Transformation Station. Berry. Until next time,