Episode 30. Breaking Up With Dieting Part IV—Challenge the Food Police

Welcome to the last part of our Breaking Up With Dieting Phase...Challenge the Food Police!

Let's chat about who the food police are, how they influence your food choices, why they aren't helpful in the long-run, and some ideas for banishing them!

Thank you for listening! We love you latte!

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-Ashley & Carrie
This podcast is for educational and informational purposes only. It is not medical advice.

Transcript

[Music]
hey it's Carrie and Ashley we welcome you to the self-care Cafe we are both
health professionals and moms and nature lovers and food lovers and love helping
women get over dieting and just start living we think that talking about
bodies and perfect bodies and dieting is just
boring did we put you to sleep there Carrie yes so if you are ready to ditch
dieting and get to living and talk about more important things then you are in the right place we don't put shame and
guilt on the menu here you don't even have to tip us nope come hang with us the advice is
free we want to have a bunch of girlfriends to just hang out with and get real with and it's time to start
living
ladies hey Ashley hi Carrie how are you great how are you oh super duper yeah we
have a fun oh what's on the menu for today I don't know what is on the menu
for today we have a fun topic that's right so we're continuing our intuitive eating
series um so this week we are still in the breaking up with dieting phase which
is still phase one and so this week long it's a long face it is long breakup it
is it's a long breakup but it's totally worth it and it's easy to go back and forth and that's
okay go back to um yeah so this week we're talking about
the intuitive eating principle number four which is called challenge the food police and this one is not really my
favorite one but I feel like it's got a lot of good information in it still so
I'm curious why isn't it your favorite I don't know I feel like um and I maybe because it's not
something that I've had to deal with a lot in the past personally so maybe I don't like connect with it very much but
I also feel like some of the things are talked about in other principles almost
I'm not really sure I can't a lot of a lot of what we're going
to talk about today is not new information compared to what we
said before right but um we know that repetition helps you learn and sometimes
s the way you know if we say it differently um you may it may you might get that aha moment or oh yes I do
relate to that um so so food police what
does that mean what does that mean I you know and I feel like it might be different for everybody but um food
police is kind of like The Gatekeepers I
think almost of your food choices right so anything or like a bouncer right like
the bouncer of your brain when it has to do with thinking about
food you can go in you're not allowed let me see your IDE exactly
EXA that's awesome so we can be our own food police um and often that is the
case but when we think about that and I just
am kind of putting this together even though it makes sense um even when we're our own food police
we've gotten the trickle down from somewhere else right so like if we
believe one thing to be true about food or food choices then that information has come from somewhere else otherwise
we wouldn't have probably gotten to that right so it can come from family friends
um your health care providers um the media
um and and the other thing too is it can actually still be some people in your
life right now that are still acting as food police for you right you're at a family
gathering and Auntie Mabel is like do you really need that deer should you be eating that um you
know you can eat that without bread right like there could still be it's in
our head but there can actually still be physically people um in our lives that are still kind of are keeping the you
know The Gatekeepers um and trying to keep tabs on us and what we're eating exactly yeah
they it kind of boils down to like we always talk about kind of putting your nutrition under that microscope and it
really keeps us from trusting our body because we're always second guessing so
whether it's Aunt Mabel or ourselves or something we see and it's like oh do we do this maybe we shouldn't be doing this
like we're always sort of second guessing our choices because we all kind
of feel like there's a quote unquote like right way to eat and does this measure up or
not yeah and back to your family example too I feel like it could go the other way like some people are more along the
lines of like food pushers yes yes it can go either way
like oh try this because it's fresh out of the oven or it's my only batch for
the year or whatever and in that case I know people
it's like they've almost taken on what they the food that they make as
their identity and it bumps their their self-esteem up some when people eat
their food and enjoy it right it's like equ equit it to love for them and but
and we're going totally off top well not really off topic but um in that case
that you have to keep in mind that's their issue right yeah that not to take
that on that if it's a food that you don't like or doesn't agree with you or you're full and just cannot eat anymore
um you know sometimes I'll make a joke stop being a pusher you know um so yeah
could that's a that's a great Point thank you for bringing that up because it can go either way either the ones that are um
gatekeeping and trying to keep you from eating and then there's the ones that are trying to push you to eat right yeah and
like you said it's like their form of love I guess like you said yeah it's
really tricky because you feel bad when you're not taking them up on that
especially if they're very persistent about it um and that just might be and I
think we'll talk about this a little bit more coming up but it's just something you got to set boundaries about and
maybe have with them like I really appreciate that you're doing this and
I'm too full or whatever it is so can we do something else together yep yeah
absolutely so what would be some ways
um that the the food police show up yeah great question um a lot of times it's
this whole good food bad food um d that we have going on um and so some foods
are seen as like morally better because they have more nutrition um to offer us and some foods
are seen as bad and morally bad because they're higher in Sugar higher in fat
higher in calories salt whatever it is um and so what has happened in our society is
that when we eat foods from either category we then assign ourselves that
label so if we're eating mostly fruits and veggies which are most of the time in the quotquot good category oh then
we're good um we're doing a good job we can be good people today which blows my
mind um and yeah I hear this so much like part
of um my client visits is most of the time um hearing about like a what a
typical day of eating is for people and I bet 90% of people were like oh I was
good today and had this or oh I was bad today and had that um it's really
interesting how how much we really believe this um and when we eat foods
from the bad category like I said we kind of label ourselves as bad and then a lot of times guilt and shame come
along with that and it's not only about like oh I
was good today because I had this like this language is everywhere it's on food packages even like
um sinful chocolate cake or something like that on a menu like what or um I
was somewhere I won't say their name out loud but it was like Guiltless Grill options or something and I'm like
uh nope we missed that one or like guilt
free this or this like it just is
everywhere yeah and I I know I I try not to support brands or at least you know
the Foods um that have that kind of wording on it um and that is one way
that you can try to get companies to change is to not give them your money
yep and you know I was just thinking I haven't gone into the grocery store store in a while CU if you've been listening to the podcast I do more
grocery pickup online but I was just thinking like I could probably spend so
much time like first of all I'd have to be looking so that would take time but also I would be stopping to take a lot
of pictures of all the different brands that slightly even just on the front like I'm not going to stand there and
turn it over and check either but um that would take so much
time it probably also on like where your grocery shopping I feel like like co-ops
might not necessarily get into it that much but
I'm not really sure either they don't have as many like mainstream Brands all of the time depending on where you
are yeah they're more focused on Fresh local yeah yeah yeah so
um so what what's something that we can do to kind
of catch like I If we're like how how do you know if you're doing what some like
language people might use to so that they we've already mentioned some of it
but yeah um I so another example of things is like um I when I was working
at the hospital fulltime there was a cafeteria there so I feel like a lot of people thought I was the food police
there and so it was interesting to see people's reactions when I would walk
through the cafeteria in the dining room or whatever some people would definitely like shift their food choices away or
like put their body in front of it so that I couldn't see what they were doing um and there is a point to the end of
this to answer your question um a lot of people would make eye contact with me and I
knew a lot of people so I would normally chat with people and so they would make comments about their food choices as if
I cared so much about what they were eating um things like calories don't count on Friday or um I had salad for uh
lunch so I'm having this bigger meal for dinner or like justifying their fried food options or I don't know it was just
really interesting to see the difference as soon as I entered the realm of the
food choices um and so yeah so those are a couple things that people might say um
you know I was good because I had fruits and veggies or I had yogurt for a
breakfast or I was bad because I had pizza or I cheated this weekend and
had word yeah that's another one it's very sticky
tricky yeah yeah yeah I run it I we were talking before for years the same type
of thing in the grocery store people will either avoid me or they'll um be
like oh I know I shouldn't be buying this or it's like I'm not judging your
cart just stop it's not you know uh yeah it's we're so hard on ourselves and so I
mean I and I suppose some of it is because of being there are healthc care
practitioners though that would be right so in a way that um we've been kind of
conditioned toward that too yeah so not really it's not really our faults it's
just um the way that things have gone for years now yeah and not only with the
good and bad foods but like food rules also but one thing I want to throw on before we get into that is instead of
necessarily thinking as Foods as good or bad we can try to reframe our thought
process about that and say all foods are neutral like we don't have to assign a
moral value to them um all foods fit like we say all the time and yes we want
to you know nourish our body with foods that have nutrition and we want to include foods that are fun and as we
talk about all the time when we're restricting one or the other then something's not going to end end up like
we're trying to balance ourselves by doing that but we're actually really disrupting the balance and so trying to
do that all foods fit can really be helpful and doing it on purpose and intentionally and really picking up on
all of that like good bad food language you'd be surprised at how often you hear
it I bet yeah when you when you start noticing and intentionally
starting to pay attention to it it is it's
everywhere it's in your head it's in your own head too but it's also it's everywhere
people um talking of course Like Mondays are a great one right coming back after the the weekend be oh I you know I
totally blew my diet I was horrible I right it's you know what's interesting
about that Carri is I bet that is mostly not to not to INF course gender
stereotypes but I feel like women talk about that a lot more in the break room on Mondays than men do because women
talk about how bad they were for eating pizza on their family vacation but um
men talk more about what they actually did yes yep and exactly we need
to let go of that guilt about it and enjoy our time
yeah yeah when you think like at the end of your life how much time will you have spent talking about
how horrible your body is and how much you blew it and how much you sucked it
you know like just a lot of waste of time and energy at it instead of living
your life and not to mention who else is listening like are you talking like that with your kids around and do you want
this for them as they're growing up right because we're the role model
um and it's really something that I feel like we all want to get out of it's not fun um we just
don't really know how to do it because it's really difficult which we're here
for exactly okay so food rules yeah so food
rules are kind of like anything you have in place that dictates what when how much
you eat basically right so um I can't eat um I'm just making this up I can't
eat White English muffins because they don't have enough uh nutrition and they're bad for
example or I can't eat past seven o'clock right or I can't eat dressing on
my salad or anything like that and what's
so interesting is that certain rules
actually are more harmful nutritional like right right because a lot of
vegetables the nutrients are better absorbed in your body when they're eating with a little fat exactly so
that's super true so you actually need to eat well I guess you don't need to eat but it is helpful to get the
nutrition into your body better when you eat something with fat on your salad
also known as salad dress ing AKA
AKA so that's really interesting as such a great Point like the the rules we have
can be so backwards when we actually look at science and what is
truthful yeah and like we said earlier it just kind of like keeps yourself it keeps you pitted against your body
because your body's telling you one thing oh that salad dressing sounds really good and then you're telling it no we can't have it because it's too
fattening or it's too whatever yeah and and usually the fat
and salad dressing is an oil and oils like our body our bodies
need fat right we need fat it's a nutrient and um if you don't have it
then you know your skin different things that you can actually see on the outside like skin gets all dry and and things
like that but there's other things on the inside that you other reasons we need fat too yeah and we might not
notice those and that's right whole different story for a whole different
day um yeah and then other rules um have come with us from childhood probably um
a big one is that you have to clean your plate um rule that one is such a
challenging one what was that yeah Clean Plate Club
it's such a challenging one because it's every meal all the time that you've been
dealing with this for a long long time and it's really hard to break that habit
because it's a habit now right we're not listening to our fullness cues we might not even have or notice fullness cues at
this point so that one's a really tricky one but it's all the things like that so
um I don't know if your family restricted you from eating
also you might be rebelling against food rules as well so it can go again either
way can be the gatekeeper or like the food pushers um with the food
rules right and sometimes you'll Eat Alone to avoid judgment yeah so you have
people that are always commenting on your body your plate your choices
whatever you might tend to start eating more in secret or um just trying to eat
alone and waiting to eat unless you know if you're really hungry and everyone's eating then we have to make up an excuse
about why we're not eating and then we're going to eat later to avoid all those comments or you might avoid
Gatherings right you might avoid family gatherings or going out with friends um
because either someone makes a comment or maybe
you just can't stand the pressure that you know the other oh I'm just gonna have salad and you know you wanted to go
and have a nice meal and you feel guilty or feel pressure not to do that it's
just not enjoyable anymore yeah um yeah there's all kinds of twists and turns to
that one yeah and if we're eating in Rebellion sometimes we're eating a lot because of
how we might have been restricted in the past especially Um this can also happen
if people have experienced like food scarcity in their childhood as well so it's similar as far as the biological
response but different as far as why it was happening in your household so if your family restricted you um from
sweets or portion sizes or whatever um
you never really had the opportunity to regulate or balance like your Cravings
or preferences and how you dealt with them right and the same with food scarcity
people just kind of have to eat when they have food and they don't get to rely on their bodies as much so all
those things can come into play for sure absolutely
so what do you do how do we identify which food
police is um running our show you gotta pay attention that's our first thing all
the time like right you have to just take a step
back and when you have any thoughts about food or nutrition just hold on a second and say
okay where did that come from is that a food rule um how do I feel about that
and also like who said it where did it come from is this true kind of
conversation too and like we said we might think that it's true but is it
actually true and that one's a really hard one because sometimes we can get really
frustrated with oh we've been doing this for 20 years and oh this information's actually false or
um there can be some anger and frustration grief sometimes around
thinking about this stuff and It's Tricky too because Through The Years information does
change like I was in college the
whole um cholesterol thing like you couldn't you know if like eggs they were
saying eggs increased cholesterol now we know that that's probably not true or has minimal impact
on our cholesterol levels in our bodies um all kind like the lowfat thing and then the no fat thing was in back then
um so and you know they were saying and it you know practitioners were pushing
this saying that no you you know you shouldn't have any fat and obviously we
know that that is not true at all now anymore um so nutrition information as
research has increased and and um gotten better
um it's changed so but sometimes you get stuck on that old one right because if
we were in the we formed that habit like oh fat is bad fat is bad fat is bad then
that comes with us and it is hard to break and it's it's hard to wrap your mind around it but if you get onto some
credible resources that can explain how fat is not bad
and why it's not and how it actually works in your body um and and emphas is
incredible because there's so much information out there on the internet I was just gonna pull that in too like
sometimes we just stick with the original one because there's so much information out there and I hear this a
lot from clients also like they are you know recommended a diet to follow by
their provider maybe or they are researching this new condition they have and
find out about this diet that's supposed to help with this condition and they just get so frustrated with some
websites say eat this and some websites say don't eat that and it's like well what am I supposed to do and so I think
that contributes to all this confusion and we often just stick with what we've already been doing so that we're not
rocking the boat or whatever yeah it's easier I mean let's face it not changing a habit is a lot easier and then try to
change it too or like said rocking a boat because who wants to disagree with their doctor right right and but doctors
have very little nutrition education in med school so unless they've taken extra
training your best bet would be to get a referral to a registered dietitian yes
thank you ma'am you're welome thanks for the thought you'd like that and you know maybe it would be
Ashley all right some other ways we
can we can do some different things well how about setting boundaries
with friends and family that one's such a good one that this one might be one of the hardest ones is a hard one especi
avoid conflict yeah because it's not just you anymore right you know let's go
back to Aunt Mabel Aunt Mabel I have to talk to her now and you know you know
your family best so is she going to take the news Well is do you think she's
going to you know not take it well and sometimes I think that's worse is just
like playing the what if game how is she going to react you really don't know until you do it um because we can
imagine this whole scenario going a hundred different ways those of us that might be overthinkers um
no so so I have I have a good little tip for that so if you do um if if this
happens you know or what if then turn it around if then so if this if she says
this then I will respond this way but Al so important to remember don't try not
to react right so in practice like regardless of whatever she says over
here how will you respond to that right without without doing this you know I'm
freaking SI of you saying that stop you know trying to respond to it because
also coming from a place of um understanding maybe and some empathy because obviously she struggles
with this right so saying I you know I understand that this um is a struggle
for you seems to be a struggle for you or a difficult topic for you um and I appreciate you try because I know you
love me and care about me and I appreciate you trying to give that advice um but I've I'm figuring this out
on my own so I'd appreciate it if you right right yeah like the off yeah the
bottom line is please don't comment on my food choices or what I'm eating or
the amounts that I'm eating like Just sh yeah and and depending on your
personality where you're at with all of it you might be able to just let her comments roll off your back too like
some people can do that be like whatever you know it's just who she is that she
she's always like this I feel bad for her that she you know feels like she has to do that so there's different ways to
approach it um and it there's no one right or wrong way to do it but if it
really really gets to you and it's a it it's constant um having that
conversation um there's another way to do it too um when you
ABC it makes me feel EX YZ instead can we do me okay so Auntie Mabel when you
say ABC right so when you say this it makes me feel because people can't argue
with how it makes you feel right right because and then she might realize oh my gosh I didn't mean to make you feel like
that right um uh so it makes me feel this instead can we you know maybe let's
not talk about this and um you know whatever it is is the um
and and that can open up a conversation too without that um putting either of
you on the defense yeah so for sure yeah and you
know I have mixed feelings about the when you do this it makes me feel like
this some people I don't know if they're a really close family then yeah they probably do care how they're making feel
but does everybody I don't
not close family should you even care what they think true and and that's like you said ear like it depends on it
depends on how the comments are making you feel like if it's excessive and if it's just this one party like you should
still advocate for yourself obviously but if you're able to just like Let It Roll then whatever like if someone said
something about my food choices or my plate I would just be like yeah that's what I'm doing
whatever because I'm confident in my my ability to do right or yeah this is good
you should try some exactly out of it or whatever it's
um yeah like we said there's not one way to do it um and yeah that ABC one is
probably more for people closer to you you're not going to do it to some you know acquaintance at a party right um
yeah that's not when you would use it but yeah yeah and setting boundaries
around the people that are encouraging me e also like we talked about earlier like the flip side like if it's
constantly Aunt Mabel again um definitely time for that conversation
like I really appreciate that this is how you show me your affection whatever
and I need you to back off a little bit like or wait for me to ask about your
recipe or your food or whatever um or just take what I'm telling you and you
know stop asking me after that or another problematic way too could be um
oh I really I I would love to have some more right now I just I cannot fit another bite in me but I'd love to take
some home you know if you've got a container or something like
that it's a great one and do what you want with it you can eat it or not
yeah awesome yeah so I guess yeah like if we're
turning away from the food police and the food rules then
what we have to start getting curious right like what do we do because this food
rule might be with us for or has been with us for quite a long
time and remember like like Ashley it's a habit and take time to change um it's
it's that pathway in your brain and that's just it's just your brain's go-to
so don't get down on yourself if it takes like don't turn it around now to
be like oh I'm so stupid why do I think like that that's that's not the point point of this the point is to start
noticing the language that you're using with yourself and with others and maybe maybe you're the food police for someone
right oh right so our
noticing that whether it's the language that comes out of your mouth or the language that is just in your head that
little voice maybe it's a look that you give someone like ear you have to eat you know like whatever it is just start
noticing first and then start challenging it
like okay here's the my belie the belief that keeps popping up is this
true and like really challenge that though because initially you're going to want to say yeah it's true but really
Challen that um that belief yeah and ask a lot of
questions a you know once you are sort of working through some of this stuff like just get curious that's what I do a
lot like when I'm making food choices I probably ask myself at least five questions before I choose something
which sounds like so much work but I feel like it's better than um running
through a list of food rules because that puts you in more of a negative like I can't you shouldn't whatever kind of
language as opposed to do I feel like or do I have or what do I feel like more
open-ended questions too so like what what um Are there specific questions you asked yourself like am I something like
crunchy or smooth or creamy or I guess so I guess I probably don't run through
that list exactly because I think it's more of like what do I feel like and
then I think I run through kind of like what are the options I have and then I
don't necessarily think crunchy salty sweet exactly but it's in there it's
just not as because it's so well practiced for me I think that I just can jump to it instead of running through
all of the options I guess I never really thought about it like that yeah
sorry no that's good it's good because people no exactly people whose first
time it is yeah that would be a great question like what do I feel like is it
something crunchy or am I even hungry let's go back
um is it something crunchy is it something salty something sweet all of those options um and then what is
available to me and then narrowing it down from there that's a definitely great way to to start putting these
things into practice um and when we're getting curious we're really only making
observations we're not making judgments right like let's say um we had
breakfast at 7 and then by 8:30 we're trying to figure out whether we're
hungry or not and instead of being like oh you shouldn't be hungry because you just ate an hour ago or an hour and a
half ago well what did I have earlier obviously didn't fill me up we don't
have to judge it we can just say this is what's happening right now and how can I um nourish my body now right right yeah
and that remember that question too am I hungry because if you're not our our
blueprint for the emotional part right maybe maybe your body needs something else to to quot nourish it um that's not
food right and back to the breakfast example too if we notice that we're eating this
particular breakfast at 7 and then at 8:30 every day we're really hungry um that's fine we can keep doing that and
if it's not really working into your day like if you're just getting to work at 8:30 and you're trying to get your day
started but you're starving that's not helpful um because it's going to be a
pain to figure out food at that time because you're just getting into work and everything and if you put it off
then you're probably not going to be as clear um with your work and everything
so then we can say oh I've noticed this pattern about my food choices and this
isn't probably working for me or maybe it is but that's up to you to decide and so how can I adjust it to meet my
schedule better or whatever right yeah and if you are
someone like you've said before you can't eat a whole lot first thing in the morning right so if you're that kind of
person so if you eat something light and then that hunger keeps falling like first
thing at work right what is there something you could take with you that's an easy snack can you sip on a smoothie
at work or can you know what is what can you do at work when you get there to
right wash that hunger exactly and it's not that all or nothing like just because I
had whatever it was for breakfast and it's making me hungry an hour and a half later that doesn't mean I can never have
that for breakfast again right we don't have to automatically flip it we can say what can we do like Carrie just said to
adjust because I still like this food and I want to include it and this is how it makes me feel so how can I um change
it up just a little bit to make it work a little better for me and there's another example um example yeah I do too
um there's this other example about how we can easily go from
eating something to negative so I'll never eat it again so here's the example every time I eat pizza I feel
unhappy with my body the next day so I shouldn't be eating pizza boom All or Nothing right like I
can completely see this happening though because we're eating this quote unquote
bad food and so then it makes me feel bad and I'm physically feeling bad in my
body so I'm never going to eat it again and that's it's m right level of
guilt and that might be reasonable for some people but if Pizza is something
that you really enjoy eating I definitely enjoy eating pizza too in
lots of different flavors and ways and so that doesn't make
sense because like we've talked about a lot like restriction sets us up for terrible things
yeah because smell pizza again you're gonna and then you're gonna just you may
overdo it because it's like oh well this time I really mean it I'm just gonna eat it as much as I can and then I'm never
gonna eat it again right exactly and so a way to reframe that or like get
getting that curious piece is thinking more like okay I know that I'm sensitive
to salt and pizza's salty so I'm probably just bloated from the salt from
the pizza I am uncomfortable today and it's temporary and then you get to decide
whether you want to continue to eat pizza or like when you want to eat pizza so if it's free pizza day at work for
lunch you get to choose do I feel like having pizza today knowing that I might
get bloated later tomorrow totally up to you at that point
maybe yes maybe no right and it's not there's no right or wrong to it yeah it's that no
judgment it's just it's a it's neutral right and and you know the results I
know like and I have I have to go through this a lot in my head because with my digestive stuff um like I really
feel like having this food but I know I'm probably gonna feel pretty crappy tomorrow if I do um and I'll be really
bloated but I could have a little bit of it right that's another thing too is like
maybe not having as much of the food if you know it doesn't really agree with you your body reacts to it um obviously
if you're allergic to it you don't want it have any of it but um you know it's using common sense and getting out of
that All or Nothing well I know that having you know three slices I feel crappy the next day what if I just have
one slice and if that's not going to fill me up then I can have some a a side
salad or whatever exctly and see how just went through all those questions instead of being like either I can or I
can't MH because when we say we can't like we talked about like that
restriction is going to kick in and then we're probably going to have five slices and we're going to be back in the same
cycle right right so noticing when you're getting into those
Cycles as well um so it's just a lot of noticing at first um and in
intentionality that a word being intentional with just noticing
like noticing your language noticing your patterns um and noticing how it you
makes you feel too um so that that's really the first step with all of this
is just start noticing yes that's all I've got I know
that's it that's it and that's really frustrating because to to some people I feel like it's really frustrating
because as humans we all want like well tell me what to do and I'll do it or
like I want the answers and everything and it's so hard because we don't have the answers for you exactly we only have
like the suggestions ultimately you have the
answers because you know your body you know your life you know you're like you're the expert of yourself exactly
love so much we're we're experts but I don't really like that term we know a lot
about we know a lot about a few things right about these topics that we
discuss but ultimately you are your own expert um and you're kind of
like you know your your life we don't know what kind of life you have and and
but with that said be careful about using that as an excuse too to not make changes that um would benefit
you because we can all make little changes like they can be tiny and the
more tiny changes we make over time the longer they'll be yep yep it all adds up
so awesome anything else you'd like to add my dear I think we did
enough this was a a good conversation and and again like a lot of these changes start in your brain like kind of
you know it's um which makes it difficult because I know people want concrete um so we try
to make it as practical as possible um but that's why we also would love to
hear your questions um thoughts comments questions um you know where to get us
yeah all the links are show notes exactly and come to our pod squad pod
squad first Tuesday of every month and we just talk about all of our podcast
topics a little more in- depth they don't show up on the podcast so it's private it's
virtual yep we answer any questions you have yeah it's good time
definitely all right awesome until next time love you latte
love you [Music]
latte