My Sleep Challenge – Part 2: My 30-Day Challenge Results with Christine Meyer

Key Takeaways:

• Prioritize Quality Sleep: Recognize that quality sleep is essential for overall well-being, impacting mood, energy levels, and productivity. Make it a priority to improve the quality of your sleep.
• Start Small: Implement small changes in your sleep routine, such as creating a relaxing sleep environment and establishing a consistent bedtime routine. These small adjustments can lead to significant improvements over time.
• Adapt and Overcome Challenges: Be prepared to adapt to challenges that arise during your sleep journey. Whether it’s managing distractions or adjusting your routine, stay flexible and find creative solutions to overcome obstacles.
• Notice Positive Changes: Pay attention to the positive changes you experience as a result of improved sleep habits. Increased energy, better mood, and enhanced productivity are all signs of progress on your sleep journey.
• Take a Holistic Approach: Approach sleep improvement holistically by considering various factors that affect sleep, including sleep hygiene, stress levels, lifestyle habits, and physical health. Addressing these factors collectively can lead to more effective and sustainable improvements in your sleep quality.

Quotes:

• “I had no energy, and [the lack of sleep] affected my mood, it affected my activities, it affected my work. It impacted everything.”
• “It was little things. It was a lot of little tweaks, but they’ve made a big difference.”
• “Sleep doesn’t just happen by itself. It’s not in a vacuum. So many things can impact your sleep and then your sleep can impact so many other things.”
• “When you focus on it, when you’re intentional about improving the quality and the quantity of your sleep, it’s going to help you in other areas.”

Resources Mentioned

These are some of the items that we discussed using during my sleep habit makeover challenge (links to Amazon):

Daytime Sleep Helpers

• Sodastream – In an effort to cut down on my afternoon caffeine consumption, I traded in my daily Dr. Pepper Zero for seltzer (or ‘spritzies’ as we call them in our house). Sometimes I drink it plain, but most of the time I add a little bit of flavor to jazz it up.
• Water enhancer – I add this to my seltzer water to up the fun drink factor. I like Stur brand because it’s naturally sweetened, but there are no rules here.

Evening Wind Down

• Reading light – This little gadget has been invaluable for my night time routine. It’s helped get back into reading more often, and it doubles as my bookmark!
• Kindle – Some people are diehard physical book fans so if you’re one of them, skip to the next item. For everyone else, if you’re someone who falls asleep reading and drops their physical book on their face, this hurts less.
• Headband headphones – As I mentioned in the episode, I have freakishly small ears and so I have a hard time with most headphones and earbuds. These bluetooth headphones are perfect as they lay over the ears. I’ve also started using them for listening to audiobooks when I walk the dog and when I go running. They’re great because I can hear my books/music but I’m also able to hear traffic because it doesn’t block out outside noise.
• Essential Oil Diffuser – Studies have shown that certain scents can contribute to better sleep quality. I used eucalyptus and lavender essential oils in my diffuser, but different scents work for different people, so if those don’t do it for you, try something else!
• Blue light glasses – If you use devices close to bedtime, the bluelight they emit can interfere with your sleep. Using these glasses can help minimize that effect
• Downdog yoga app – Studies have shown that practicing yoga can improve sleep quality, including sleep duration and reducing the number of nighttime wakings. If you choose to include yoga in your wind-down routine, look for slow and relaxing practices such as restorative yoga or a yoga nidra (yogic sleep).
• Yoga mat – Not required but makes lying on the floor a little more comfortable.
• Bolster – A fancy word for a yoga pillow. You can use one to support different parts of your body during your practice.
• Sleepytime Tea – This is a staple in my night time routine. I put it in a BIG mug and add a touch of honey. I was surprised to learn there were so many varieties of Sleepytime!
• Bedtime Journal – During our call I mentioned I had a hard time turning off my brain at night so one of the wind-down options was a brain dump into a journal so my mind could relax knowing all the things it didn’t want me to forget were safely documented somewhere, and all those mental sticky notes could go right in the mental trash basket.

In bed/Sleeping

• White noise machine – I had this left over from when my son was a baby and we recently brought it out of retirement to help mask the cat noises that were waking up the dog during the night. There are also white noise apps that can be used as well.
• Weighted Face mask – I’ve had this for years, I think my husband bought it for me when I was having a lot of migraines because it doubles as a mini-heating pad. I find the pressure on my eyes while I’m falling a sleep very relaxing!
• Weighted blanket – Another present from my husband (I think from a Christmas or two ago?) that I hadn’t really been using but pulled it out for the challenge and have used it nightly since! Note, these types of blankets can trap in heat, so while it was great during the winter, I’ll be switching to a Cooling Weighted blanket for the warmer months
• ‘The Rabbit Who Wanted to Fall Asleep’ hypnosis audiobook – For years I had no idea how this book ended because it was so effective at putting me to sleep. I now know how it ends (I won’t spoil it for you!) but this is really helpful to have cued up for those nights when I wake up and have a hard time falling back asleep.
• Apple Watch – I use this to track my sleep, which is how I found out how much worse it was than I thought! It records your data in the Health app on your phone and it tracks how much time you’re in bed vs actually sleeping, how many times you wake up during the night, how much time you spend in the different sleep cycles, plus your sleeping heart rate and respiratory rate.
• Rise sleep tracking app – This is the app I used to track my sleep debt. Even though I could feel it when my sleep debt was high and I knew I needed to prioritize getting caught up, seeing the actual number of hours of sleep my body was missing in the app made it more real and got my attention.
  
  What I also like about this app is that it can predict (with great accuracy!) when my energy will peak (and plummet!) throughout the day, based on my previous night’s sleep. What I used to think was just a post-lunch carb coma turned out to be a natural low point in my daily energy level. This made me feel less like it was “my fault” for being useless and brain fogged most afternoons between 2 and 3 pm.

I hope these items help you create a wind-down routine that works for you! And if you’re not sure which things would help you the most, connect with Christine for a Sleep Strategy Session so she can put together your own personalized Restful Roadmap!

About Christine: 

Christine Meyer is an Ace Certified Health Coach, Certified Health Education Specialist, and a Licensed Physical Therapist Assistant. She has over 14 years of experience in the health and wellness field and helps mid-life women go from foggy to focused, by helping them restore their restful sleep. Her coaching focuses on lifestyle changes, which includes stress management and time management skills. She is a wife, mom, and new Grandma and resides in Southern California.

Episode Transcript:

Laurie: Welcome everyone. I’m here with Christine Meyer, who is a sleep health coach, to recap the results of my 30-day sleep challenge. Welcome back, christine. How are you? I’m doing well, thank you, I am drinking coffee, but this is it for the day and I’m done, I promise.

And I never I wouldn’t say never, very, very rarely even especially since, like the last month do I drink coffee in the afternoon, but I just there was some left over and I hate to. I hate to dump it out Like I can’t. I just can’t. So it pains me to throw out coffee. I just love it.

So part one is my backstory of how you were on the podcast. I realized I sucked at getting good sleep. I did some of your things. It improved a little bit, and then I got an Apple watch and I realized I really sucked. And then I was like, oh okay, I got to do something about this. And then we connected and then we did our session and then you gave me a plan. That’s part one, and so now this is part two where we’re doing the wrap up. So the recap of the strategy session and the action plan, and then summing up with the challenge week by week. So I don’t want to go day by day because that’s going to be a three day episode, no one will listen to it. Week by week what went well, what didn’t, and then the changes that I noticed each week, and then the biggest changes I noticed from the beginning to the end I do. I do feel like a bajillion times better than I did when we had our session. I think it was like two months ago now, night and day.

0:01:57 – Christine
Really.

0:01:57 – Laurie
When we had that session, you asked me what my struggles were, what my challenges were, what I wanted to get out of the challenge. How did I want to feel at the end of it? Like what was the goal, what was I trying to do? And I had told you and I just watched it, I just rewatched it to recap and I was, like I remember, feeling like just drained, like I had no energy, and talking about how it affected my mood, it affected my activities, it affected my work. It was just everything. It was like a like a bicycle wheel, like the spokes, like it just touched everything. And now it’s completely different. But I wanted to be. I wanted to be popular in my house again. I wanted to be somebody people wanted to talk to, people wanted to spend time with. I wanted to want to go and do things and just not be too tired to do it. And so putting this plan that you gave me into place really helped me kind of get on track with habits and boundaries. And it was little things. It was a lot of little tweaks, but they’ve made a big difference. So after the session, you gave me a plan and I said, okay, I’m going to put this into action.

And what happened was I had said I wanted, I wanted a few things. I wanted to read at night, I wanted some aromatherapy, and there was something else that I wanted. But when I went to start the challenge I was like, oh, I don’t have any of the things I need to do that, so let me go buy them. So I went on Amazon or I went shopping and I bought a little essential oil diffuser for my oils and there’s a funny story there that I don’t really have time for but basically I turned it on, used the oil and my husband was like, oh my God, it smells like a nursing home in here, Like what is happening. He immediately nixed whatever I was cooking up in there and he’s like no, no, no, whatever this is, ditch it. Like I’m not living this way. So I was like, no, I get it.

And then the other thing was I wanted to read in bed and you had said if you have a table lamp, that’s fine, not an overhead. And I have a table lamp. I had one on my nightstand but it was too small, like I had to read, like all hunched over and leaning over, and it was not conducive to good sleep. So I got one of these little USB rechargeable book lights with a little clip on it so I can clip it on my book and then read. And it’s a tiny little thing and I can just keep it in my book. It’s a doubles as a bookmark. So and I’ve read like two whole books in the two months, which is like sadly a record but it’s. But it’s that time and I get to read and relax and it’s just mine and I read my silly books and it’s, it’s fantastic.

But I had to go and buy my stuff that I needed. I already had a sound machine and I already had a weighted blanket and I already had a weighted face mask which I was kind of using intermittently. But those were the things that I wanted to help me in my plan. So once I had gone shopping and picked up everything, then I was ready to start. The goals were sleep goal number one create a relaxing bedroom environment. Sleep goal number two establish a nighttime routine.

A little bit of a delay there, but it’s okay, it worked out because week one of the challenge coincided with the time change. So my plan was to start my wind down routine at 9.15 and then lights out at 10. And in my brain and in my body it already it thought it was already later. So I was kind of getting sleepy anyway around that time. So I said, oh, this makes it really easy to like excuse myself and say I’m really tired, I want to go to bed, you know, and go up to my room and start my wind down. So that worked out great. What was kind of a funny offset was that my dog doesn’t understand time change and so she was still waking up at what she thought was six o’clock but really five o’clock. But if I hadn’t been going to bed earlier I would have been going to bed at 10 o’clock and getting up at five. It did work out for the best that I was going to bed earlier because I was still getting up early with the dog, but that first week I was tired enough to just kind of to go with it lights out at 9.15.

The other part of the changes that I was implementing was switching to decaf drinks after 2 pm, and we had talked about how I was drinking coffee and I would have a soda in the afternoon. I’ve cut out the soda. I do miss it, but I have seltzer, I have herbal tea and I have some other like fun drinks to have that are caffeine free, and so that hasn’t really been that much of a disruption. The other thing was getting more activity. I haven’t really done more activity, but I have the same level of activity of walking my dog twice a day. So that was one thing.

The third thing was turning off screens in the evening, because I was a notorious shut. Off the computer, go right to the phone, have the phone on basically all night until lights out, like I would be scrolling in my bed and then staying up too late watching reels and then going to bed. So putting the phone away, putting the laptop away, no devices after a certain time. That was one of my things and I liked that because it actually had a side effect of reducing my stress in that if I’m not on my phone, I’m not on my computer, I’m not doing work. So it helped me to kind of set that boundary around not doing work after hours, which you know as a as somebody who’s self-employed, somebody who owns their own business. It’s really easy to. I’m just going to check this email. Oh, I’m just going to do this. I’m just going to do this. Two hours later you’re still on the device.

You’re still doing work and you should have gone to bed an hour ago, so I really liked that. It helped me to be like nope, I’m off the clock, no devices can. Can’t help it.

0:07:44 – Christine
Yeah, you’ve got that buffer zone there. You know you’ve got some work boundaries and now you can prepare to transition for Tibet easier.

0:07:52 – Laurie
I definitely felt less stress, because that was one of the other things we talked about was kind of a brain dump, like I was having trouble turning off my brain and I had said I wanted to do like journaling before bed. But what happened that first week was when I, when it got to be 915, that first night that I was supposed to start this, I went into my room and I looked at my list because I’m very black or white, like when somebody gives me a checklist, it’s like you do all the things, that’s doing it right. If you don’t do all the things, you’re doing it wrong. So I looked at this list and while, as somebody with ADHD, I love lists because it helps me stay on track, I also get overwhelmed with lists because if I see everything at once, I go oh, too much. And that’s what happened that first night.

It said yoga journal, read lights out. And I was like, oh my God, like this feels like too many things. I can’t, I’m going to do one thing. And then that’s when I messaged you and you said pick one or two and then add one later and I was like okay, I’m going to start with the reading, because I know that’s easy for me to do, like I can just lay down, open my book. I know it’s going to make my eyes tired, I know it’s going to help me fall asleep. We’ll start with that and, to be honest, that’s working. I would like to do journaling or yoga, maybe like some restorative yoga or yoga nidra, at some point.

0:09:18 – Christine
But right now this whole situation is good. It’s important to keep in mind, because we can have all these ideas and you’re going to like one thing and maybe not another. Or I go through stages where I’m reading for bed, but then after a while it’s like I’m going to start doing yoga before bed, and so you can just kind of switch it up. The main thing is that you’re doing something for yourself, you’re keeping that routine. It doesn’t have to be like this rigid checklist all of the time. So it’s good to have that, that you know that menu of options that we talk about in coaching.

0:09:43 – Laurie
Exactly, and so that’s why I keep the plan out and I said, okay, when I’m kind of like over reading at night, I’ll add in the journal or I’ll print out some prompts and maybe I’ll just write a sentence or maybe I’ll just kind of like dabble in between the three. It doesn’t have to be a do this, do this, do this. You’re not trying to give me another job here. Yeah, you do what feels good, exactly. So I got ready for bed you know pajamas, brush my teeth, do all that stuff lay down my weighted blanket and turn on my little book light, read my book, went to sleep. So that first week, that works great.

The second week, I’ll tell you, I wasn’t as tired. At nine o’clock when it when it that time to start to wind down rolled around, I was like, oh, I don’t really feel tired. But I was like, oh, I’m not falling for this again, because I know that just because I don’t feel tired doesn’t mean I’m not tired, right, this is the line I give my son all the time. He’s like I don’t want to go to bed, I’m not tired. I’m like well, you might not feel it, but you are. But I have to tell this to myself Because I was like I don’t really feel that tired. And then, lo and behold, I would start the routine. I would read the book and I was like, oh yeah, I’m falling asleep, I’m tired. How about that Sneaky? It snuck right up on me.

And then by the third week, I’m going to tell you I was like pumped. Like after dinner I would have my tea, I had my sleepy time tea and I stocked up on all the different kinds of sleepy time tea. I didn’t know they had different types of sleepy time tea. They have variations. And I was like give me all the sleepy time. I love me some sleepy time, like everybody, just get in the basket, let’s just go. So I’d have my tea in the evening and then my son would go to bed and at 9.15, I’m like hell yeah, I’m out of here, I’m going to go do my thing, I’m going to wind down and I’m going to be in bed by 10. And it just felt so good, like I didn’t feel like I was being punished, I didn’t feel like I was missing out on anything. My husband was a little sad. On the other hand, I think he was kind of like I could use some quiet time.

I could use some time to myself. So I’m not totally broken up about it, it wasn’t. It was like he was like, eh, he was kind of like eh, eh. And I did have a few nights I wouldn’t say it was like a hundred I went to bed at, you know, on the time that I wanted to. There were a few nights that I did end up staying up later than I intended. Um, like, I maybe went downstairs to get my water or I forgot my headphones and I would come downstairs and my husband would be watching something fun and I would sit down and then the next thing I knew it was 11 30 and I was like this was not supposed to happen, but whatever, back. And then the next thing I knew it was 1130. And I was like this was not supposed to happen, but whatever, back on the horse the next night, not going to let it derail me.

One of the issues that I was having was waking up in the middle of the night, like three or four, and not getting back to sleep. And you had said, if that happens and you’re awake for more than 15 minutes, go somewhere else, like, get out of bed, go in another room, go sit like in a chair and I was like, okay, I can do that. One of the things that I thought I would be a good idea was to get these Bluetooth headband headphones and then connect it to an audio book. That’s hypnosis on my iPhone, but my phone was in the other room but I could use my watch to turn it off and on. I thought I was pretty slick with this and that worked great. And my son loved my headband headphones so much he wanted a pair, so I had to get him a pair too. So now we’re all headband headphone nerds over here and they’re awesome and they’re actually good for like walking and like and running and stuff because they’re comfortable. I have freakishly small ears.

So those earbuds never fit. Everything hurts. These things are great. So I’m a huge, I’m a huge fan of these. And that worked out really well because I would wake up. Am I falling back asleep? Sometimes I would, and if I wasn’t put on the headband, start the story lights out and I’m telling you this book. It’s called the Rabbit who Wants to Fall Asleep.

I listened to this at bedtime with my son for like two years, before I even knew what the story was about. This book would knock me out. I was like what is this even about? This rabbit wants to fall asleep. But then what happens? I don’t even know, I have no idea. I couldn’t even tell you.

And then by the fourth week, my husband was like you know what? I think I want to go to bed early too. I don’t know if he was lonely or he just saw like how much better I looked or felt or seemed. He was like you know what? Maybe I’ll do that too. So he’s starting to go to bed, not with me, but just earlier than he had. So but I will say like I noticed a huge difference between starting the challenge in the end, in my energy. I’m waking up without an alarm and I’m waking up awake, mm-hmm, I’m not dragging myself out of bed, I’m not hitting snooze, I’m not, you know, depending on coffee to wake me up, none of that. And it feels so good. So this has been a great experience and I’m so thankful and glad that you helped me get to this place. This has been amazing.

0:14:54 – Christine
I’m glad it’s helped you and, like you said, it’s not just your morning, but your whole day is different. Your personality is different, you’re more pleasant to be around. So sometimes we don’t want to admit that, but it is hard. So that’s great to hear, it’s great to hear. And, like you said, it was just like these small little tweaks. You kind of experimented with what did and didn’t work and you’ve you’ve got the routine with other options, in case you decide I don’t want to do this anymore, totally fine.

0:15:22 – Laurie
Exactly, and my goal was, you know, to do this for a month. I want to get caught up on my sleep. I want to develop some, some good habits around, you know, during the day, like things that I’m eating or drinking or doing that impact my sleep. Things I’m doing right before bed that impact my sleep, and then things that I’m eating or drinking or doing that impact my sleep, things I’m doing right before bed that impact my sleep, and then things that I’m doing after I’ve already fallen, it’s like in the middle of the night, that can kind of be impacting my overall sleep quality.

And I’ve achieved that, like I’ve done all these things and I said, okay, I’m going to do this for 30 days, and if I get to the 30 days and I don’t want to go to bed at nine o’clock anymore and I don’t want to do all these things, I don’t have to right, it was an experiment, it was a challenge to see, like how this could impact how I felt my overall everything. And I’m going to tell you like I’m going to keep doing this because it’s awesome when my son goes to bed, I’m excited for my wind down. That’s like my time to take it easy and just, I love having the boundary around that time and it’s just for me to unwind and ease into sleep.

0:16:25 – Christine
Yeah, and how do you feel this has affected you business wise, as far as, like, your creativity, your focus, your productivity? Do you know changes there?

0:16:35 – Laurie
It’s much better. I’m a little less distracted. So I do have ADHD, so I’m not going to say everything’s great, but I will say like being exhausted, like my whole issue before was that I would be sitting here with a list of things to do and just already tired when I sat down. And so looking at this list, it was like I already have trouble focusing on what I’m doing, but now I don’t have the energy to focus on what I’m doing. So while it helps my focus a little bit but that also you know that’s myths but having the energy to point my flashlight in one direction for an extended amount of time in one direction for an extended amount of time huge difference.

0:17:19 – Christine
Right, yeah, that’s great to hear.

0:17:28 – Laurie
So definitely impacting, like my productivity and my energy, when I sit down at my desk. And also, I had a podcast interview this morning. This is my second one today. Now a couple of months ago could I have done that? No, I would have been on the couch. I would have needed a nap after that. So this is definitely an improvement. Awesome, I need some kind of I need some outside eyeballs on what I’m doing to help me figure out. You know how I can kind of make some adjustments, make some tweaks that work for my lifestyle, work for my preferences.

0:18:13 – Christine
And just help me to get to a place where I am getting not only enough sleep but good quality sleep. So that’s what we do in my 60 Minutes to Better Sleep session is first thing I have you do is fill out that questionnaire that you filled out. It talks about your sleep hygiene, your stress levels, your lifestyle habits, your physical health because medical conditions and medications can have an effect as well and then we meet together and I talk about you know what’s standing out for me as far as you know, not only what your you know sleep sabotagers might be, but what you’re doing well that you want to continue with. And that’s where we come up with that 30-day plan. Typically, we’re going to pick no more than four things to focus on over the next month. You can implement them all at one time but, like you said, it can be kind of overwhelming. So I recommend, maybe every week you do one, maybe two things that you want to add in there.

Like you said, prepare for it, get everything that you need and just start to notice maybe keep that journal each day of how many hours you slept, how you feel, and it’s a subtle change. Like you said, it’s not like all of a sudden you wake up one day and wow, everything’s great. It’s just kind of like gradual. Over time, like you said, you noticed week by week things were a little bit different, and now that you’re at the end of it you just notice this huge change. And so that’s what we do, is work together. You know, I’m not telling somebody what to do. We’re deciding together. I’m saying here’s what stands out for me. What do you want to work on? What do you think is going to work best? We come up with that plan. I send a great little roadmap summary to you and then we can do like periodic check-ins to see how things are going and then, beyond that, if more coaching is needed on a regular basis for that, then we can definitely continue on with monthly coaching.

0:19:51 – Laurie
Awesome. So you mentioned keeping a sleep journal, so talk to me about that, because that’s something that you’re going to have available for any of the listeners who want to start tracking their sleep or understanding, maybe, what their obstacles are or what’s standing in their way.

0:20:07 – Christine
Yeah, you can find like sleep diaries online. They’re huge checklists of everything you’ve done throughout the day, which can be kind of overwhelming to look at the next day and connect all the dots. But with this journal, it just has a different prompt each day, just asking you a question, and it could be a question about your sleep, your stress levels, what you ate that day, just kind of you know things that you want to maybe take a look at and how did it affect your sleep. And it gives you more insight to maybe where, again, those sabotagers are. Maybe you don’t know how it’s affecting you and it gives you more insight to maybe where, again, those sabotagers are. Maybe you don’t know how it’s affecting you and it allows you to figure out more on your own those areas that you might need to dive into a little bit more.

Is it sleep hygiene? Do I need to work on my stress levels? That’s a huge one for people. Are there some medical conditions or medications that I’m taking that might be affecting it? So it’s good to look at so many different areas. That’s why I do like more holistic coaching, because improving your sleep isn’t just a one-shot deal. It’s not black and white. I can send you a checklist and that’s. It’s great for general ideas. It’s like a kind of like a little baseline blueprint, but everyone’s going to be different.

0:21:19 – Laurie
It’s like a kind of like a little baseline blueprint, but everyone’s going to be different. You just said something that that’s important is that you know sleep doesn’t just happen by itself. It’s not in a vacuum. So many things can impact your sleep and then your sleep can impact so many other things. Everything is connected, but sleep is one of these foundational like. If you’re not getting sleep, that trickle down is going to be substantial. It’s going to be more of an impact than you know maybe some other self-care practices that you’re ignoring. But sleep is foundational and I’m telling you, when you focus on it, when you’re intentional about improving the quality and the quantity of your sleep, it’s going to help you in other areas.

So now that I’m getting more sleep and I have more energy, now I have the energy to work out more and I have the energy to do things and I’m not stressed out at work, so I can take time off to like do fun things that I want to do, that that fill up my cup, like connecting with friends or going going to Costco by myself, with friends, or going to Costco by myself. No one tells you that. You know, when you become an adult, that one of the greatest luxuries is going to Costco alone. I don’t care what anyone says, I think like to me. That’s like I’m like Julie Andrews in the Sound of Music, just like spinning around. I’m like, ah, exactly, exactly. But it’s nice to just be able to have the energy to know like I’m not so stressed that I can’t take time out for myself during the day.

The other thing that I was going to say is that if we have listeners who are not ready to book a call with you, I’m going to be setting up a challenge where they can do their own 30 day track, your sleep challenge and see, you know, maybe, maybe, make some adjustments and tweaks, look at some of the things that I am doing and see if that helps you. And then you know, all of Christine’s information will be inside the challenge so you can connect with her that way. Christine, I’m going to be putting the link to the 30 day sleep journal and all of your social media links in your website inside the show notes, so I’ll have all of your links in the show notes for anybody who wants to connect with you. They can do that and see all of the good things that you have available.

0:23:30 – Christine
Awesome, I really appreciate it. I’m so happy to hear about your progress there. I know we’ve been kind of checking in here and there, but it’s so great to just hear at the end about your journey and how it’s helped you.

0:23:40 – Laurie
Thank you, Christine.

0:23:42 – Christine
You are welcome.

0:23:44 – Laurie
Thanks for listening and if you liked this episode, go ahead and leave us a review on iTunes or wherever you listen to podcasts, and be sure to subscribe so you’ll be notified when the next episode is live. When the next episode is live, check out our show notes for this episode, where you can find any of the links and resources that were mentioned during the show and connect with a health and wellness provider committed to helping you ditch diets and achieve results without restriction. Thanks for listening and we’ll catch you in the next episode.

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