Chantel Ray: Hey, guys, welcome to today's episode, and we have Risa Groux, she's a functional nutritionist and a private practice out in Newport Beach, California, and she's always been passionate about nutrition and good health. And so we've got some exciting things that we're going to talk about today. So risk the welcome.
Risa Groux: Thank you. Thank you for having me.
Chantel Ray: So tell us a little bit about what food frame is. So you say that diet is a four letter letter word, but you kind of go on the food frame method. Tell us what that is.
Risa Groux: So I've been in private practice, as you mentioned, for so long, and I meet with so many people of all different types. I work with professional athletes, college athletes, regular people, kids, teenagers, and everybody needs to eat differently is what I discovered. Right. So we all people will walk into my office time after time. I've been on keto and I can't lose weight. And my neighbor lost forty five pounds on guyto and. And you've heard that before, right?
Yeah, I love that.
Yes. And so I, I believe and I, I'm proven right every day that one diet does not fit for all. So we have to eat according to our health status. So what I developed after all the years of experience and seeing people's different means is that everybody has a different health status. So if you have autoimmunity, you need to eat for your autoimmunity. If you have Zebo small intestinal bacteria overgrowth or you have irritable bowel syndrome, you need to eat according to that health status. So not every diet is for every person. So what I did is develop the food frame and basically you take a quiz online on my website at Resecure Nutrition dot com or you know, or you work with me and we discover what your health status is and then you eat according to that. And then your your body will respond to that because we're looking at the roots of it right in my office. I do a lot of testing. So I do a full blood panel and I do stool testing as my basic test because I want to see, do you have parasites? You have H. Pylori, a nasty bacteria to have Candida, RGV yeast overgrowth that you're going to be feeding with your food. And then we look at blood sugars. I look at 10 Olten markers of a thyroid panel because I want to see where your thyroid is, your furnace on. Are you able to burn? If not, you eat according to that. And we might we might put your carbohydrate intake a little less than somebody who is at full board, who's burning efficiently.
So I want to just dove in real quick to H. Pylori and Seeb, because I had a guest who I think maybe even when we were talking later and she was saying, you know, for the and she was a functional medicine doctor. And she said, you know, for the people that I have that are not feeling good, they might have brain fog. They just overall don't feel great. She's like 70 percent of them. I come to find out they have H. Pylori Arcibel. It's just like so prevalent these days. So I want to dove into that for just a second, because how does that affect your weight loss and how does that affect how you're feeling and what are some of the symptoms? So if someone says, you know, I've never heard of H. Pylori or Sebo, what are they and what are some of those symptoms?
So H. Pylori is a bacteria and I test pretty much everybody for it in my office. And I think the statistics are 40 to 60 percent, which I would concur with. I see that in my office and some people are completely asymptomatic, so they have zero symptoms at all. Some people will have nausea and vomiting, loose stools, diarrhea. And so it's sort of is a big spectrum. And some of those people have major chronic bloating. And when you're looking at age pylori, I look at virulence factors and there are several there's about eight virulence factors. And so I test for those. If you have virulence factors, what's most most people don't. I would say. Ninety eight percent of the people do not have virulence factors, but occasionally we find somebody who does. Those people are pretty sick. They are usually very symptomatic. Those can lead to peptic ulcers and gastric cancers. So colon cancer, things like that. So you really want to always check H. Pylori, because it's sort of one of those silent things that could really cause a lot of wreckage if you don't. Look, I do extensive stool testing. We test for eighty six pathogens, worms, parasites, candida, all different see dip and E. coli, things like that, because those are things that opportunistic bacteria is that will if they get high enough like H. Pylori, they're going to cause a lot of destruction and it's very hard to find it. Most people come into my office who have digestive. Issues have already been to the guy they've been tested maybe for for things already, H. Pylori, things like that, and then they come in and they go, I don't feel any better. And the doctor says, I'm fine. We take a pretty deep, deep dove into it. I also look at C are you making your own pancreatic enzymes? Are you having fat malabsorption issues? How do you respond to gluten? Things like that. So I have a really good look from for somebody on the inside once I finish all their blood and stool testing. As far as Zebo is concerned, Zebo stands for small intestinal bacteria overgrowth and it's basically when a bacterium works itself in a small intestines. So what happens is that that bacteria that should be protecting a large intestine gets fermented, right. So high fiber foods will tend to ferment it. And basically saying that it causes a lot of gas production on bacteria say is it is it is a bacteria that we cause that causes methane gas to produce. Again, in my stool test, I'm typically seeing a high bacillus and it's not a bacteria say to conclude that there is Sebo. But if you have bloating and if you have either constant constipation or constant diarrhea, you're likely to have Sepo. And so with Sebo, those are the people that we put on a low fat diet. So so we take out those high fermented foods that are causing that gas. So it was a little tricky to treat because everybody's different. If you have a really hard case, it takes a while and it's very recurring. Some people do well with a single treatment. Some people need. There's antibiotics, Rifaximin, some people start there and then do a low fat diet, along with a supplement protocol that I recommend in my office. And we see amazing results with that.
So talk to us a little bit about what a low fat diet is and what are some of the foods that they can have on that.
So low fat milk is is is is designed to be an elimination diet. So it's about 30 to 90 days. Some people will stay on a low fat diet type of diet because they'll see immediately when they eat the foods that they shouldn't be eating, they'll have bloating. So, um, so basically what we're doing is we're taking out some fiber. So some of the most offensive foods, if you eat these foods and you blow, you pretty much probably have Sepo. It's onions. That's a big one. Garlic. Some people respond to avocado. Some people can have a quarter of an avocado. We find a half an avocado just destroys them. Cruciferous vegetables tend to be difficult. So broccoli and cauliflower, those are the two main culprits. But brussel sprouts can do it, too, sometimes kale. And what we find with low fat man, I mean, it's always best to eat animal protein. So it's tough if you're vegan. But we take out grains and legumes and most dairy and some sweeteners are tough. So it's it's quite an extensive list. But it's but but some. So anyway, if you if you go on the low fat map, I always recommend it does not it's it's not perfect for everybody. So if you're good with two brussel sprouts, then stick with two Brussels sprouts. But it really is sort of a portion control situation. So like at the beginning, the first week, I said go very, very strict. So don't have any Crucis cruciferous vegetables. And then week to start with one Brussels sprout or one asparagus or a little bit of cauliflower and then work your way up and you'll know your body will tell you when it's ready. So if you're doing that concurrently with some supplement protocol and you're dying off the bacteria, then you just have to sort of play it like that. Some great foods for SIBO. As I mentioned, animal protein, zucchini, spinach, leafy greens. Those are usually pretty good, good big salads, things like that. So it's low fat map is tough, but it's not forever. And as I said every week, it just sort of starts to loosen up a little bit.
So Dave Asprey did a very controversial episode on why Kale was so bad for you. How did you hear about that event?
But now I'm going to check it out.
Yeah, but he really just talked about why that oxalate and some of the things that are in just the toxic acid form in kale, it it's to protect kale from, you know. Animals and insects and fungi, and so he just talks about how if you're going to have kale, you should at least cook the vegetables. Can you talk a little bit about how some people really do better if they are cooking their vegetables?
Yeah, so there's a couple of aspects to that. So, so high oxalate foods are hard to digest. And it's rare that I see people have issues with oxalate foods, but those people for sure, I would cook them. The other reason why people need to eat vegetables that are cooked is when you don't have enough digestive enzymes. If you don't have an acidic environment in your gut, how are you going to break it down? So we all produce our own pancreatic enzymes and hydrochloric acid from the time we're born to the time we die. But as we age, we produce and excrete less and less. So we're left with a very unesthetic environment. Right. And that is basically like putting a vacancy sign up at the front door saying, anybody, come on in, I have this really alkalis environment. You can live here. I'm going to feed you bread, sugar, dairy and alcohol, and you're going to thrive, right? They create biofilm, they create colonies. And the biofilm loves to be social. And next thing you know, you're sick, right? So what we do is we need to have digestive enzymes. So I usually recommend around 50 years old, sometimes a little earlier. And I plenty of people that I work with right now who are twenty five years old and I have digestive enzymes. If you're taking a lot of antibiotics, it will have a lot of stress. If you're deficient, zinc deficient, you're not making your own digestive enzymes. So you need that acidic environment not only just to break down our food, but again to put the no vacancy sign up and saying you cannot live here. So a virus cannot live in a in a microbiome that will not host it. So I'm a big proponent of digestive enzymes. Raw foods have a lot of enzymes that you can break down, like nuts, for instance, have enzymes to help you break down. But green leaves and like kale, Swiss chard, things like that, not lettuce so much, but other green leafy like those and vegetables should are very difficult to break down, especially if you have a compromised gut. So digestive enzymes, but always lightly cook. You don't have to kill it till it's Wiltern, you know, fully wilting and but just slightly cooked. So at least you're still getting the minerals and the vitamins in there.
So what foods would you say are kind of a staple in your diet? So if we wanted to talk about like a typical lunch that you would eat or a typical dinner that you would have, what would that look like for you?
I am all about protein, fat and fiber. So pretty much every meal has always protein, fat and fiber. So protein could be a clean animal protein. I don't tend to do a lot of vegetarian proteins like grains and legumes. I was a vegan for for many years, but I noticed that my blood work, my sugars were elevating and it wasn't helping me. So I have a clean animal protein, not too much about three to six ounces, and then I have pretty much unlimited vegetables. So I have a big green leafy salad at least once a day. And then I always start my morning off with a shake of college and shake when and I stick some chia seeds, reflect seeds or greens in there, and always a good fat coconut cream I use all the time. That's my main go to it doesn't really have any carbohydrates. Sometimes I'll have avocado or you can do a nut butter and but or something like that. So lunch is typically a salad for me with as many vegetables as I have available. And then I always stick some kind of fat. So whether it's an avocado or olives or a sprinkling of nuts and seeds, I will do that as well. And my salad dressing always has a good avocado oil or olive oil, and then my dinners are pretty much the exact same thing. Last night I made seabass tacos, which were so good and I made guacamole and salsa from scratch and I put it on lettuce, cups, butter, lettuce cups and had that. And I started off with a my French onion soup. So it was always sounds delicious. Oh, but
give us some other things that you say that you try to avoid out of your diet. And then what would you say as far as like if you said if I'm going to have a car, but I'm going to have this, you know, this is how often I have it.
So things that I avoid, I do not typically eat any greens at all. That's what we used for cattle to make them fat. So I typically stay away from them. We don't really have a lot of nutrients in them. And that's what I call in my sections, Food for sport. We eat mostly food for survival. We have to eat a little food for sport because life wouldn't be so fun if we didn't, right? But if I'm in Italy, I'm going to eat some some some greens. Right. Some carbs there, because that's for sure. Food for fun. But typically, I don't eat any greens at all. I don't eat legumes anymore, really very, very rarely. If I'm somewhere and there's some lentils or hummus, garbanzo beans, I'll enjoy a little bit. But it's a it's a rarity for me and I'm. And I stay away from sugar for sure. I don't have any real sugar. I have a lot of things sweetened with allulose. My new favorite sweetener, Monck fruit or stevia, but I tend not to be very sweet oriented and I stay away from any processed foods, any processed oils. I'm really picky about my oils. So I use olive oil, coconut oil, sesame oil and and and as I say, olive oil, coconut oil, avocado oil and sesame oil. Those are pretty much the oils that I use. All different sort of processed oils are really highly inflammatory. So I stay away from those as best I can. If I go out to dinner, I don't know what kind of oil they're using in the restaurant, but, you know, we all have to live. So I'm not crazy about stuff like that. And so I don't do any junk food, processed foods, fast foods, things like that. I don't have any dairy either. Dairy doesn't really work well for me. Some people can tolerate some dairy occasionally. Very rarely. I'll have goat cheese, but goat cheese and feta cheese are typically much better, easier to digest. So those are the ones I recommend to people who can tolerate dairy.
So explain a little bit more about the food frame for people who just give us a little bit more of a glimpse of what that fruit frame method is.
Sure. So basically, you take a quiz online on my website and you just answer there's 12 questions and you realize what we're what diet type is best for. You know, I use I use the tagline, diet is a four letter word because I cannot stand the word diet. Right. We have all these connotations. I'm sure you do, too. Right. When you think dieting. Oh, my God. Deprivation. Right. And cardboard food and just all this not fun. Right. And then this is goal to just lose weight is that that's what we consider a diet. Right. It is diet. I wish I could come up with a different word. And I've tried and I've thought about it forever. But diet is really are eating lifestyle. Right? So I use eating lifestyle a lot in my book and and every person is different. So I might have an athlete that I'm working with who's burning a ton of calories and needs a little bit more carbohydrates for fuel. So that person we're going to depend and depending on what their blood work looks like or what their test looks like and if they have any health concerns. Right, if they have diabetes or they're pre diabetic, I'm going to tend to put somebody more on a keto diet because to really help stabilize blood sugars, paleo does, too. So that's where I would say let's take the quiz and see how you are. You know, if you're having bloating, constant bloating, if you're having chronic diarrhea or chronic constipation, I'm going to tend to to recommend low fog map for you. And then I and everybody on the food frame method starts off with my detox. So I have a good nutrition detox and it is a collagen based detox. And you're having two shakes a day every day and then you're eating basically opilio diet, because across the board most people do best with paleo meaning animal protein, unlimited vegetables, good fats, nuts, seeds, eggs and sweet potato and yams. So that's basically what they're eating on the detox. They're eating food and two shakes a day and it's not calorie deprived. So if you are hungry, I want you to eat. It has nothing to do with starvation. So I do the detox. It's 14 days. Everybody loses weight, but I don't do it as a weight loss program. I do it to clean up the liver, to get rid of some fatty liver toxins in fat cells. That's why we lose weight, because once we get the toxins out of the system, people do lose weight. Everybody does, but they feel great. And they've gotten the gluten and the dairy and the sugar out of their diet. So it's a great kick start for two weeks and then you follow whichever program. So we have six different programs and vegan, low fat BAMP, low lectern, talk about lecterns a lot. And then Paleo and Kaito and. And autoimmune protocol, so anyone who has autoimmune or has autoimmune in a family of suspects, they may have it, that would be a great program for them.
I want to really address this issue. What we talked about of, you know, that people say, well, I might be doing intermittent fasting or I might be doing keto and I'm not losing weight. And I want to really have you dove into some of the reasons why, because one of the things I say, like I had was having lunch with someone. She was doing a keto diet and she was having, like, you know, eight pieces of bacon. And then she was also eating like I was watching her eat nuts. So she was eating like it. It seemed like almost like two cups of nuts, you know, and so nuts her Whole Foods. And but they're also very high in fat. And so they're almonds are around 50 percent fat. So, yes, nuts have a high energy density, but it's very easy to over eat nuts. And so you could, you know, without almost mindlessly just kind of going crazy on it or having nut butters that, you know, have a massive amount of calories and they might be having, like, you know, tablespoons of that to kind of prevent the weight loss. So kind of dove in a little bit of someone saying, you know, I'm doing keto or I'm doing this. And here's some of those big red flags of why they're not losing weight.
Great question. So nuts, first of all, have carbohydrates. So absolutely. Portion is huge. So I say one handful maximum a day because you will overdose on carbohydrates if you just keep going. And like you said, I mean, how easy is it for people to just keep snacking on those on those nuts, all nuts of any kind. So we have to watch our intake on that. There is really no free food. Right. So as far as intermittent fasting in Quito, both of those will help stabilize blood sugar. So if you have any insulin resistance or pre diabetes or diabetes, that is a great one for you. But again, I know your health status completely. So it may not work for you. So I want to discuss the five reasons why we do not lose weight, because I see people come in here. I'm usually the last stop. They're frustrated. They've done everything they work out and and they're just not moving the needle. And I get it. I was there. I totally understand that frustration is so real. You just want to cry and just say, forget it. Get where's my bag of chips and salsa? Right. It's very frustrating. So there's five reasons why we don't lose weight. First one is blood sugar dysregulation. That is big. If we cannot if we if we give the body too much sugar, it will take whatever the Zell will take, whatever it needs to make ATP in the mitochondria. That's our energy cells and and the rest. It will just park into fat cells right in fat tissues. If we are insulin resistant, we cannot penetrate the cell. That means the receptors are broken. So we immediately, efficiently gain weight. We just park it right into fetishes and fat cells. So those are two reasons why we gain weight with blood sugar. The way we lose weight is if we give the body less energy that it needs less sugar, less carbohydrates, carbohydrates turn into sugar and insulin is pumped out of the pancreas and it converted into glycogen. So it puts it into the cell. If we have too little glycogen going into the cell, then the body needs it requires some energy. So it has no choice but to pull from the fat storage and use that. That's how we lose weight. So blood sugar is a huge factor. And again, most people, when they go to the doctor, they get a glucose fasting glucose. They don't get a hemoglobin agency to tell them how high their blood sugars are for the last three months. They don't get a fasting insulin and they don't get a C peptide, an insulin marker. Those are the four markers that I test for. So blood sugar is a thing. You will have a very difficult time losing weight if you have high blood sugar levels. The second thing is thyroid and thyroid is huge. It's really sort of like the master gland. It's the key to the castle, right? It it tells us if we're burning right, if our furnace is on or our furnaces off, most people come in here with labs from doctors that are very incomplete. I test for all ten markers of the thyroid. I want to know you're you're you're inactive. Thyroid cells are your T4, right? That's ninety three percent of the deal that needs to convert into T three T 3s, your active thyroid hormone. It's only seven percent of the deal. We want to know your free T three meaning free is your unbound. It's what's usable. Free G three is the star of the show. The people who walk into my office day after day, hour after hour who say I've done everything I work out, I eat barely any food and I'm tired and I can't lose weight. And I'm it's easy to gain weight. The. Those are the people I always say you're free. Three is less than three. It has to be in the Jews or even lower. So it means your furnace isn't on. So the thyroid is complex. There's lots of reasons. We have a reverse G three, which gets cortisol into the picture. So if you're highly stressed that cortisol is going to start reversing your T-3, if you have T three uptake, that means estrogen is competing for the thyroid site. And if your estrogen dominant, that is going to throw things off as well. We'll see it in the thyroid. And then, of course, they look for antibodies to the thyroid to see if you're in autoimmunity. So thyroid is a big one. The second one is
before you move on from that. Let me just I'd love for you to give people if let's say they go to their primary care physician and their primary care physician is really great and exceptional, which is hard to find these days. And let's say they do all of the different tests where they're doing, you know, T three, they're doing T for they're doing all of that. Can you give them the formula for them to look up how to calculate your free T three? So I got the ratio, the free T three to the reverse T three. Can you talk about that?
Yeah, I will. It's very complete in my book. I have it written all about each marker and what the ideal ranges are, what the lab ranges are and all that. But I'll give a brief story of it here. So again, it's very complex. It starts in the brain in the pituitary, which is the size and shape of a pea, and that produces JSH thyroid stimulating hormone. JSH goes through the liver. This is why we detox and we create four. So that's our inactive thyroid hormone. As we mentioned, T four needs to convert into T three. That conversion is really important. And then then that's the start of the show. So what we're looking at when we look at hormones, we're looking at total and free. Free means it's unbound. That's what's useable to us. And total gives us a really good idea because it's both the free and the bound and it gives us a good idea for guidance. Right. So ideally, we want men and women to be between three point five and four point oh for their free T three. Those are the people who come in my office. I have one guy I am working with now. She comes in and we laugh. I look at her food blog and I'm thinking there's no way she's losing weight this week. There's no way she said don't. And she said Algol, she's had cookies. She gets on the scale and we just start laughing. She's like down four pounds like her t three is I think it's a three point eight. It's not going to matter. Little kids who eat who are never cold at night when they're running around it. And those people are people with a good T three. Right. So when it goes low, we start to get cold extremities. We're always cold, we run cold, our hands are cold or feet or cold. The outside of our eyebrows start to fade, our hair starts thinning or nails are weak and brittle. We perhaps do have some constipation, anxiety, depression, and sometimes we have trouble sleeping. So those are typical thyroid symptoms. So if you have those symptoms, you should absolutely get checked and get checked for your free T three and your total T three, along with your total T four and two and three four. So we like our T for our we like it to be in the eights, but the so but this is where it gets really tricky because somebody I could see somebody in the sixes who's converting effectively and it doesn't really matter that they're at six, they're just converting really, really well. So when we look at a thyroid, I'm always looking, are you having a production issue or are you having a processing issue? Are you having a conversion issue or are you having a cortisol or an estrogen issue or are you having antibodies? So there's a lot of questions. It's very complex and they're very tied to each other. If people are on thyroid medication like Synthroid, which is a very, very popular medication, it's a synthetic form. So the doctor's giving it to you going, I hope it converts. I hope it converts. Right. So some people do, but it's rare. I saw one this week that was actually converting. I was so surprised because it's very rare. But so, again, there's so many different types of medication for a thyroid. But you should really always look at these numbers. And I look at them through functional guidelines because the the lab ranges tend to be really wide. So if you're out of lab range, you should definitely do something about your thyroid. And I would see a functional endocrinologist or functional doctor or a naturopath to help with that.
Now, when you're looking for something sweet, let's say you're like, OK, I'm craving something sweet. And I looked at your website, it's beautiful, by the way, and it looks like you've got some really great recipes on there. But what is it that you kind of turn to if you go, OK, I don't want to have sugar. I know that's, you know, sugar beet sugar beet sugar, but I want something sweet. What is your go to?
So I'm a big fan of dark chocolate because it's got polyphenols, it's got really good properties and it magnesium on. And so I like things sweetened with milk, fruit. So Monck Fruit is a natural sugar. It's from China, it's called the Hengel from China, and it's become very popular in America in the last couple of years. A lot of the junk food that we see is cut with arithmetical, which is sugar, alcohol. So if you've got Zebo, you've got to stay away from that. That's going to make you bloat if you have too much of it is going to make anybody bloat. But I tend to go with dark chocolate. But that's my go to pretty much I
saw in your site you have these tahini chocolate chip cookies. Are those good? Do you eat them often or.
I just actually made them so they will be on my regular list. Everybody loved them in my house, so they went very quickly. So yeah, I'll make those over and over and over again. Awesome. I just like it as very moose. I don't know if you saw that. It's with my my vanilla collagen and it's got I used allulose, which is a sweetener and it doesn't spike blood sugar levels at all. There's no gastric upset. It's a really great there's no carbohydrates. It's really almost like a free food. There's always it's great. We don't really digest it goes through the system, but it's really sweet and it's great. It doesn't taste artificial because it isn't. And so I used allulose with that raspberry mist. It's really, really good.
I love it. Well, tell us about what you have coming up and all of the things that you're offering to our listeners.
So I have my book coming out this summer, Food Frame, and I'm really excited about that. And I have a whole product line. I have my detox and collagen. I've collagen bars and fiber bars and tons of supplements that I think are essential. Vitamin D, vitamin B, there's a common gene mutation empty jafa that many people have. Up to 90 percent of the population has that. I have it. Both my kids have it. And it means that you just are not relating, not processing your B twelve and or your folate, which is really important because a lot of people come in here, it causes anxiety, depression, add ADHD, schizophrenia, bipolar, autism, headaches, migraines, infertility and miscarriages. So you have to have a mythical Ballymena form of a vitamin. So I have that. I have a whole product line of a new product called Immune Ultra, and it's great. It's just lozenges that you suck on and they're just zinc and elderberry. That's it. And so it's great. I'll leave them on the kitchen counter and everybody just grab them throughout the day. We'll have them in the office all the time. I give them to everybody who walks in and it's a great immune booster. So who doesn't need that right? Finish on the five things. Why we can't lose weight because we got stuck on two.
Yes, yes, yes.
We got sidetracked. So blood sugar, thyroid, cortisol is the third one. Cortisol is our stress hormone that we produce from our adrenal glands. So we're overworked. If we're under slept, we're we're eating a bad diet. We're drinking too much. We've got a lot of stress. Also huge factor. I see this with a lot of CEOs that I work with who just just can't shut it off. And they will have a it's almost impossible to lose weight with high or low cortisol. The other one is sex hormones, as I had mentioned. So if your sex hormones, your estrogen, testosterone, progesterone are out of balance, we're going to have a really, really hard time losing weight until that happens. And then the other one is toxins. So toxic buildup. So that's why I always recommend the detox. But those are the five major reasons why we don't lose weight. The other reason, which is not as major, but when we have disease in the body, if there is a high level of mold or heavy metals or things like that, if there's some kind of chronic disease, there's a Candido, there's an Epstein bar virus, there's cytomegalovirus, things like that. Your body is trying to protect it and it will hold on to the fat as long as it possibly can. So it protects and I say to people all the time in my office, it's kind of like thinking there's a fire in the basement of your house and you've got somebody on the second floor saying, hey, could you help me change the light bulb? And you're like, light bulb. We've got a fire in the basement. Right? So that's exactly what's happening, is your body is trying to address something. Pretty critical and you're going, could you just lose wait for me, please? So it's this really secondary type of issue that we don't that we shouldn't be focusing on and it's going to prevent us from losing weight.
Chantel Ray: Awesome. Well, thank you so much for being with us today. This is amazing and we really appreciate it. And you guys, stay tuned. We've got another episode coming up in just a few. Bye bye for now.