Episode 50 Transcription
00:00 Welcome to the Rich Man Podcast with me. Your host, corporate dropout, turned seven figure c e o in 18 months, Melanie a I'm a business coach that's determined to normalize women and wealth.
00:12 We are completely ditching the old, outdated boys club way of running a business. And I'm teaching you the new way of attraction, marketing, soulful selling, and wealth embodiment.
00:24 Instead of marrying the rich man, we are the rich man. Get comfortable, get ready, and let's dive. Podcast. Today is a very special day.
00:32 I have JC here, the c e o of Fit and Balanced coaching, someone who is magnificent at her trade, who truly cares about changing the diet culture.
00:43 And one thing when it comes to entrepreneurship that I'm really adamant about is taking care of yourself. We cannot have a rich life without having a rich body in the sense of like movement and proper nutrition.
00:55 And one thing that I am obsessed with that JC covers is reverse dieting. We have, and if those of you who've been around for quite some time, you know that I was a personal trainer back in the day and we in the online space, were quite bombarded with so many different how to lose weight by reducing how much you are eating.
01:19 And JC here is a, she is an expert at reverse dieting. So JC welcome to the podcast. I won't talk too much cause I want you just to just love on us with all of your knowledge.
01:31 Yeah. Hi everyone. I'm jc otherwise known as JC Lynn fitt on social media. That's always like my spiel at the beginning of videos.
01:39 And I got started a few years ago. And my own journey is why I'm where I am today. Because in the past, especially after graduating high school, I went down the, I'm not gonna gain the freshman 15 kind of like mentality.
01:54 And then kind of developed some disordered eating behaviors all throughout college under eating less than a thousand calories a day.
02:01 I ran, you won't catch me running anymore. I ran, but it was not for like joy or movement, it was two burn off calories.
02:09 And I basically just starved myself. There's so many stories that I can remember of just like restricting and starving myself because I was so scared of eating because I was so scared of weight gain.
02:20 And I also wanted to see progress and I wanted to lean out and I wanted to get toned. That was like the goal and everything I was doing was conflicting with those goals.
02:30 And I had no idea because I had no education or background on that. So I thought to lose fat and build muscle, I needed to eat less and move more.
02:39 And it got to the point where I would be eating 800 calories a day and working out twice a day and like eating as little as possible and moving as much as possible.
02:49 And I still wasn't seeing progress. So long story short, I kind of found a better way. I got a lot of education, got a certification in personal training without ever expecting to be a coach.
03:04 I just, it was very hard to find information for free. And all the information that I did find on YouTube and podcasts and stuff was very conflicting.
03:12 So I was like, you know what? I'm just gonna like enroll in actual certifications and like pay for it so I can have all the information in one place.
03:22 And through a lot, yeah, like through a lot of research, a lot of learning, I started realizing that I could probably and should probably eat more and work out less and kind of dive into the world of reverse diet because that's what I was learning about.
03:37 And I did it because I was very miserable where I was at, like ran myself into the ground, could not sustain that lifestyle, was not seeing results, it was pointless.
03:47 So I started eating more after I developed all that knowledge and research and stuff. And then I started lifting weights a little bit more strategically.
03:56 I did less cardio. And it got to the point where I was eating more than 2000 calories a day and I was like working out four times a week, just once a day, like just way less.
04:08 And I saw way better results. And at that point I was like, what like what the heck? That doesn't make sense.
04:16 Like it doesn't make sense if you're like sucked into social media diet culture. But yeah, I saw like total body recall actual results, had a better relationship with food, would go on dates with my husband without, you know, starving myself prior to those dates.
04:31 And then I was like, oh, I should probably teach this , like, Yeah, and I love it. You, you, the information wasn't there.
04:38 So you're like, I'm going to be the one to provide it for people. It's really interesting because I find that in entrepreneurship, and you could probably attest to this, when you get into this space of like, you're, you're on a lot, right?
04:50 Like in the sense of you are the ceo, your brain's always going. And for a good amount of time, I would sit there and be like, I haven't eaten in like five and a half hours.
05:00 I haven't, I haven't, like, I haven't drank any water in like five and a half hours. And so when we were trying to get pregnant when I went the western medicine route, they were like, oh my gosh, your blood works fine, everything's fine.
05:11 But when I went to a holistic nutritionist, they did some testing on me and they're like, you're not eating enough.
05:16 Yeah. And so it's crazy that like even just the food intake and I was relatively healthy that you'd consider, right?
05:24 Mm-hmm. in terms of blood work and movement and all the things. But I still wasn't eating enough and it was, it was prohibiting me from getting pregnant.
05:30 Yeah. Which is wild. So when you, can we go over what reverse dieting is for people who do not know?
05:37 Yeah. So reverse dieting is essentially like the vehicle that takes you from being at a low calorie point, whether it's a calorie deficit or you're not losing weight.
05:47 So it's not a calorie deficit anymore, it's just like a downregulated metabolism. So basically just like undereating and reverse dieting takes you to the point where your optimal maintenance should be.
05:58 So your optimal maintenance is usually there. There's calculations out there. The one that we like to use is called the Mifflin St Jaw calculation.
06:05 I don't know how you say it, but that's how I've been . Yeah. And that's just a calculation and it can tell you your range.
06:11 Like maybe your maintenance is between 2000 calories to 2200 calories a day or something like based on activity level, high weight, all of that.
06:21 Mm-hmm. I do like to like reiterate though, that's a calculation and an estimation. Your real optimal maintenance is probably within that range.
06:30 It could be a little higher, could be a little lower, but like that's a good starting point. So reverse dieting takes you from eating a thousand calories a day to where you maybe should be in maintenance at 2200 calories a day, 2,400 calories a day, whatever.
06:43 It's in a slower, like more manageable way than just jumping straight up because a lot of women can't do it or won't do it that way.
06:53 So we're sustainable. Yeah. It's scary. Fascinating. Yeah. So would you say that the, the women who join your program, this is the biggest issue is like how much or, or how much they're eating or how much they're not getting enough of, is that typically the biggest Struggle?
07:10 Yeah, I did not expect that when I came into the coaching world and started one-on-one coaching. But majority of women, their problem is definitely not overeating and under exercising.
07:22 Yeah, sure. Some, but majority, like 80 to 90% of our clients are barely eating 1500 calories. Usually it's under mm-hmm.
07:33 and they've been doing that for years, or they have been restricting during the week and binging every weekend because it's not sustainable.
07:42 Duh. Or they have been only eating clean or cutting out carbs and doing keto and stuff like that. And they're, oh gosh, no.
07:50 Yeah. No Matter what you do, like their, their range of calories is normally between 800 to like 1200, maybe 1500.
07:59 And so when they get to that point and they come to us, they're like, I've been dieting forever. I'm not seeing results.
08:04 I'm not losing weight. I feel horrible. They could see it like negative changes to their menstrual cycle or mm-hmm. , we can talk about that later, but just like the negative biofeedback for your health that comes from years of undereating mm-hmm.
08:17 . And they still wanna lose weight. So the scary part for me whenever I first started coaching was being like, well, I know you wanna lose weight, but we need to reverse diet first.
08:26 like, it's gonna be impossible unless we can get your body functioning how it should be. And so many women just struggle with that, just undereating in general and being scared of food, scared of calories.
08:38 Yeah. Yeah. And the, the craziest part about my experience personally was my periods were never affected. I had perfect, like, they were always on time, like never an issue.
08:49 Which again, I didn't realize how much my eating was an issue until I, we were trying to get pregnant. I would've had no idea.
08:57 But I was gaining weight, not gaining weight. I, I don't really weigh myself, but it was more of like a, I feel uncomfortable.
09:04 Like I don't feel like, and then obviously your mind, the first thing it goes to is move more, do more.
09:09 And it was the opposite for me, which is so wild. So why do women and, and all humans need reverse dieting?
09:17 Yeah. So it's not necessarily that they need reverse dieting, it's that everyone needs to spend time in their optimal maintenance and reverse dieting is how we get there.
09:26 And for a lot of women it's very scary and could cause like a lot of weight gain. If we just go from a thousand calories a day that you've been eating at for years to 2300, like if that's your optimal maintenance, jumping up 1300 calories is probably not gonna happen because of some of your symptoms that you're experiencing, which I can talk about like lack of appetite and stuff.
09:49 You're probably not gonna be able to make that jump. You're Gonna, it's hard to eat that much too. Like if going from that to that Yeah, it's, it's a big jump.
09:55 Yeah. It's a big jump. So that's really hard to do. It's also really hard mentally to do, especially if you're so terrified of food.
10:03 And it could cause more weight gain than necessary versus if we just reverse diet up because from what I've seen, there's kind of two sides.
10:11 You don't need reverse dieting. You do need reverse dieting. Mm-hmm. , you could feasibly just jump right up and that's where you're gonna get a lot of the benefits is being in that higher calorie state.
10:21 But from coaching hundreds of women, you're not gonna jump right up . Like we, we need a reverse diet. Yeah.
10:28 So anyways, that was a little bit of a tangent, but when it comes to why you need it, if you think about it, when you're undereating and you're in a calorie deficit or you're trying to be in a calorie deficit for too long, you're literally giving your body less than it needs in a day.
10:41 Mm-hmm. to go through its normal functions. So it's kind of like you are running on empty your phone's on low battery, your car's outta gas.
10:49 Like that's kind of what you are doing when you're in a deficit for too long. Or you're dealing with metabolic down regulation mm-hmm.
10:55 and how do you expect to feel good, look good, have energy? Like how do you expect to function if you're not even, you know, filling up your cup if you're not, if you're running on empty all the time.
11:08 So that's just kind of like a general thing. But in terms of actual biofeedback and actual health, there's so many negative consequences to being in a low calorie range for too long.
11:21 Like low energy, you're relying on caffeine, even if you're getting eight hours of sleep a night, you have low libido or no libido, like it doesn't exist.
11:28 It goes away. Irregular changes to your cycle or your loss of period imbalance hormones. Like maybe you were dealing with brain fog, poor workout recovery, extreme hunger.
11:40 One of the biggest symptoms I found is lack of hunger. Like no appetite. It was weird. Yeah. . Yeah. Yeah.
11:48 Not normal. It's not normal to not have hunger cues. That is one of the, of the biggest things. And then less of a biofeedback thing, but more of a mental mindset thing is just your fear of food and a negative relationship with food that can be so controlling in your life and family events, eating out date nights, all of that.
12:08 And then the final reason to like reverse diet and get into maintenance is simply like metabolic adaptation. And you're not, you're, you're in a weight loss stall, you're not in a deficit.
12:17 Mm-hmm. cause your metabolism has downregulated. So we need to reverse that. Yeah. Spend time eating more and then all those symptoms will be like flipped the positive side.
12:28 Yeah. And it's no wonder like in entrepreneurship when we are like overly caffeinated, we have very little creativity or energy.
12:36 We're in like a highly stressed response state 24 7, this is all making sense . You know what I mean? And I feel like in this culture too, cuz primarily on the podcast it's a lot of entrepreneurs, but it's, and and obviously a lot of women, but it's, I think that we have kind of subscribed to this societal idea that like being overly caffeinated, working really hard and hustling, like we li quite literally have to take care of ourselves because for the most part we are our businesses.
13:04 Right. So like, you need to, you need to take care of yourself. So I just, and one thing I will say too, just about how your coaching is very unique and really nice that I really enjoy about it.
13:13 Cuz going back I like kind of wanna cringe when I think about how I used to coach when it came to fitness.
13:18 Your, your team's very hands-on. And I love how it's not just like a, oh here's your new calories now go eat it.
13:25 It's like your, which we see a lot of in your space unfortunately, but for you it's No, no, no. We need to create like your roadmap to get you there to sustain it.
13:33 Because again, what makes you such a great coach, which again why I love you so much, is you care about the sustainability of your client's success.
13:41 Mm-hmm. not just like a lose weight, now you're eating more goodbye. You and your team really care about the success of your clients, which is amazing.
13:48 So can we go into the results that your clients have seen both in their life, maybe even relationships and just fitness business, anything when it comes to just the program and your, your coaching style that you've seen?
14:03 Yes. But also while you're talking, I had an idea is the way you teach business you know, you talk about selling and launching and you need to take care of yourself and it can be less pushy and maybe more intentional strategy and work, but not more work and like, just kind of taking care of yourself and your business in a more relaxed way.
14:23 That is exactly, or I guess very similar to my philosophies and the purpose of like reverse dieting and spending time in maintenance is taking care of yourself, making it easier, work more intentionally, not necessarily work harder.
14:37 Like it's the same kind of philosophies. Yeah. So if you are a business owner and you're running yourself into the ground, like, and you're also running your body into the ground, how do you expect your business or your body to Function?
14:49 No. For what? Right. For what? Like what's the end goal there? And I will say too, and you could probably agree a small tangent, but you can probably agree to this, but I find that we get a lot of pushback and not a lot of pushback in like, I don't trust that philosophy, but we have been taught that it needs to be hard mm-hmm.
15:08 . And for you it's like if only you knew the right way of doing it. Like there is another way when it comes to what we call, I'm using air quotes dieting.
15:16 It's, there's, there's another way to do it in a, in a more relaxed and again sustainable state. Cuz when I was, I played football, so like for me it was like very, very extreme eating a lot, running my body.
15:28 Literally I broke my hip. Like I was just like running myself ragged. And then it was the opposite of just dieting and then not eating.
15:35 It's insane what we're taught when it comes to just the information that exists on the internet. But anyway, when it comes to the results that your clients see, can we talk about like what they can experience with just life and business and fitness and all the things?
15:51 Yeah. So if we're talking about business related, all of that negative biofeedback that I talked about, like brain fog and no energy and reliance on caffeine.
16:00 When you actually fuel your body and reverse diet and get to maintenance, a lot of that is gonna get so much better.
16:05 Yeah. So you're gonna have more mental clarity. You're gonna feel just more mentally stable like less less Moody. Yes.
16:12 Less in that sense. Yeah, yeah, Yeah. Like less is taking away so much stress from your body, you're gonna be more healthy, more energized, and that's definitely gonna correlate in your business.
16:23 Like I know for me, I show up better in my business when I take care of myself mm-hmm. . And when I'm sitting at my desk for 12 hours a day, my brain's like dead.
16:33 Yeah. Like I can't do that. Yeah. So that's one just in like a business perspective, but in like a health perspective, and this relates to everything is the food freedom, less anxiety around food, more control around food.
16:46 You know, my own personal experience, I used to not eat all day if my husband and I had a date night plan.
16:52 And we are going to Yeah, Me too. Saving the calories. Ugh. Yeah. So like I was gonna save the calories and eat like a peach in the morning, nothing all day, and then totally binge Yeah.
17:03 On that like date night. And it should was just not a healthy thing. It wasn't good for my husband, it wasn't good for me.
17:11 And now, and this happened with a lot of clients too, is you learn to eat more, feel more comfortable with it, see that you can look and feel better eating more food so it's less scary so you have more control mm-hmm.
17:23 . So you're not anxious to go out to eat, have Thanksgiving, have like holiday parties, get togethers, birthdays, summer events, like it, you can just live your life .
17:34 I don't even know how It's Yeah. It's just, it's integrated though is a difference, right? Like it's just part of your, your routine.
17:41 Right. It's not like you don't have to think about it. Which I think a lot of people where they get really stressed when it comes to dieting, some people is the, i I call it brain calories, right?
17:50 The amount of work it takes to like compute and calculate and like, what will I eat and how will I eat it?
17:55 Like that's so exhausting. And same thing when it comes to business. Like we, it's the anticipation of that typically drains us the most.
18:02 But it's, and again, the way that you teach, it's, it's an integrated approach, which is how I teach business, right.
18:07 It's a very integrated approach where it just becomes part of just who you be and what you do, right? Yeah.
18:12 And you're not as scared and like y you, it's easier to fit a lot of food in 2,400 calories a day than 1200 calories a day.
18:20 Mm-hmm. like Right. Breakfast alone might be 800 calories mm-hmm. . And for some, some women that's a full day of eating.
18:26 So you're just, there's just less stress and anxiety. Yeah. You can eat normal food like a normal human being so you're not constantly like what's low calorie mm-hmm.
18:35 , what's low fat? What's low carb? You could eat normal tortillas versus carb balanced tortillas. Yeah. You know, like you can have a bowl of cereal instead of a bowl of fruit if you wanted to.
18:45 We obviously teach like nutrient dense foods and stuff too. Yes. But Balance though. Like balance, yeah. We're human. Yeah. A lot of physical results can actually come from a reverse siding too, and spending time in maintenance, especially if you've never done it before.
18:59 So body recomp is a big one. The process of kind of leaning out and losing a little bit of fat, not drastic weight loss because we're increasing food mm-hmm.
19:08 , so we can't expect drastic weight loss with that, but losing a little bit of fat and finally building muscle.
19:13 Mm-hmm. like if you're never spending time in maintenance, it's pretty much impossible for you to build muscle. You need at least maintenance or like a surplus to really build definition on your body and build muscle.
19:26 So reverse dieting helps with that. And then long term it helps with weight loss and maintaining that weight loss. And I like to say losing weight, eating more food.
19:36 But I also like to clarify that the reverse diet is not meant for weight loss in the moment. It's meant to take you from let's say a thousand calories a day to 2,400.
19:46 Once we maintain a 2,400, the lowest will probably have to diet then is 1900 calories. Yeah. So previously you may have stalled at a thousand calories a day, but 12 months down the line you're, you've lost 30 pounds eating 2000 calories a day.
20:01 Yeah. So it's just like ultimately you get to lose weight eating more food. But we also get to like protect your health and your hormones and your energy and focus on strength and like that sustainability And it should take time.
20:14 I think that we think like rapid weight loss and again it should, we've been bombarded with advertisements that are just like, lose lose 20 pounds in a week.
20:22 And you're like, okay, so it's, but it's, and then the same thing goes for, for business. It's like having that, we want that immediate gratification, but it's, it's not sustainable.
20:32 Right? Mm-hmm. that's only circumstantial moments where you're like, oh my gosh, I lost five pounds. But it's like, I think we're, so we forget that there's so much else going on inside that it's, and again, getting the pregnant was like a huge eyeopener of like, holy s**t.
20:46 Like I have so many things I need to work on. But I would say too, one thing that I, that you didn't say when it comes to results and I'm like I get to talk about it, is the example that we set for our children.
20:59 The people around us. Like one of the biggest things growing up that I was so jealous about, I'll never forget this was woman in, in high school or a girl at the time, but she would always have like a salad and like a really, I've never seen someone eat like the way that she ate cuz their parents were super like, into health and wellness.
21:18 And it made me so jealous that my parents were never like that. Like my parents were very unhealthy. Like they didn't care about like a balanced nutrition.
21:28 And knowing that I wanted to be a parent one day, like one of my biggest things that I wanted to work on was I wanted to set a proper example when it came to food especially.
21:38 Yeah. When and if I ever have a like a girl because that's just what we have to go through is insane.
21:44 I should have mentioned this, I totally forgot to mention that too. Cuz we coach women, we only coach women. Yeah.
21:50 And with that we have a lot of women who are trying to conceive or they're pregnant or they're postpartum or they have kids that are 15, like whatever women have kids, we coach 'em.
22:01 And that is something that will pop up, pop up on applications a lot of the time is I wanna set a better example for my daughters or I wanna show up better and have a more balanced life for my grandkids.
22:13 Or I wanna be able to just be more active or set a better just be a better influence. But that's another big thing, especially if you have daughters.
22:22 I feel like boys and men don't have as many like diet culture, body image. They definitely have their, their struggles, but not to the extent of women.
22:32 Women. It's wild. Yeah. Yeah. And a lot of clients that have joined will even talk about their moms. Yeah. And you know, these clients are between like 25 and 40 years old maybe, and their moms are still kind of maybe nitpicking what they're eating or you know, just a really negative influence.
22:51 And our clients are like, Hey, what should I say when my mom's like, why are you eating so much? Yeah.
22:56 And yeah, like you literally impact your child's life growing up and you could prevent so, so much stress mm-hmm. by finding the balance.
23:06 And even like till this day my mom will still make comments about like, she always says, oh, I need to lose weight.
23:11 And she's like, and she's in her fifties and I'm like, and so instead of like eating more she'll, she'll starve.
23:17 Like she just won't eat Right. And like now I'm obviously aware of it and I'm like, I never wanna set that example, but it's like, and not to go too much into like the pregnancy and postpartum thing, but your diet when you're pregnant and when you're postpartum is so effing important.
23:31 It's insane. Like the, the first, what do they say 3000 days of a baby's life is so important when it comes to food and nutrition.
23:37 If we don't know how to feed ourselves, how can we expect to feed other, it's like, it's wild how it goes, but the domino effect, it's just, it spreads.
23:46 And what gets me excited is the more people who learn the sustainable approach of like reverse dieting mm-hmm. and, and and how you teach and how you coach.
23:53 The more like widespread the change will be. Right? Like imagine a world where everyone was like, well I eat like 3000 calories, I eat like 24.
24:00 It's like not like a, it's, you know what I'm saying? Like how crazy, how crazy of a life would, would that be?
24:08 So yeah. Going with your mom, you said she's in her fifties and she's still like struggling with weight loss and I bet every single time she like goes to the eat less youth more mentality.
24:18 Yes. How's that working for you 50 years later? Like obviously we need a better way. Yeah, It's a rollercoaster and I hear the same thing.
24:25 It's like every, cuz she'll lose it and then she'll gain it right back. And it's like, that to me is more exhausting.
24:31 It's like burning down the house you just built, it's like, what the hell's the point of that? So yeah, I just, I love, I love the work that you do.
24:39 So can you walk us through your, so you have a program where you literally help people do this. Can you walk us through like who it's for?
24:49 How can they inquire about it? I want to, I want everyone to know all the details. Of course. Yeah. So we have a few different programs in fit and balance.
24:59 And also thanks to you there's a few others that Are gonna Throughout the next few months and all of 2023.
25:06 So that's gonna be really, really exciting. Yes. Especially if you like specifically wanna learn about reverse dieting or you specifically wanna learn about macros or lifting, like there's gonna be some programs for that that aren't full on one-on-one coaching.
25:19 So shout out you for that. But yeah, we have our main, like signature offers one-on-one coaching, and this is for the woman who is literally so sick and tired of that rollercoaster that we just talked about.
25:34 And you want to lose weight in a sustainable way. You're not gonna put a deadline on it. You wanna take care of your health and your hormones and your energy and your relationships and your, your family.
25:44 Like, you wanna balance all of that in the process and you wanna see sustainable results and you're, you know, tired of starving yourself and you wanna have that food freedom and just control over your progress, but also a really responsive metabolism and like a tried and true strategy.
26:00 Like this is what we do. Yeah. Maybe it'll take six months, maybe it'll take 12 months, maybe it'll take two years.
26:06 But you know that that's gonna save you time so you're not gonna be 50 years old. Yeah. Struggling the same s**t.
26:12 Yeah. Yeah. And like, Feeling better and, and aside from just looking better, but like feeling better always to me is like when you feel that you're like, this matters more to me than how much I weigh.
26:24 Right? Like it's how you feel And again, as entrepreneurs, this is, this needs to be a priority, especially if you want a sustainable business, you have to have sustainable health.
26:35 Like there's no other way around that. So do a, do me a favor, do you a favor and just, I mean anything of yours I I I would highly recommend and back a hundred percent and I will say your one-on-one coaching is something that, like your main program is unlike anything I've ever seen again in terms of support, especially if you're someone who's like done it, backed out, done it in terms of like the dieting thing, it's like it's really, it's worth it to have people in your corner that you can talk to about it that will hold you accountable.
27:07 That like, that support there is just, it's worth it a thousand percent. Again, just even the people that I've hired when it's come to that it was, it's a no-brainer.
27:17 Yeah. No one-on-one coaching is like the full thing. You literally, you have one-on-one access to your coach custom game plan, figuring out the timeline for your nutritional phases, helping you along the way.
27:28 Help. Like it's, I don't even know, it's just so hands on because that's what is helpful and that's what's gonna create lasting change and we're focusing on what I found other programs they might just focus on like or workouts, nutrition.
27:43 Yes. Yeah. Which I did. That was me. So I'm like ugh. Yeah, That's how do, yeah. We have like full on check-ins where we're gonna assess those things with you and like figure out like are the workouts good?
27:57 Like do we need to make tweaks, whatever nutrition, how's that? But that's like two questions out of like 16 to 17 to sometimes 20 questions in your check-in it.
28:07 It sounds like a lot. It's not, you just fill it out every week and then it's a lot on our part .
28:12 Yeah. But you care though. And that's, that's the difference is what I'm trying to say. Yeah. Like you, you, your team and you, you care, you care about your clients that come through and again, sometimes it's hard to find, especially in the health and wellness space unfortunately, but mm-hmm.
28:26 , the humans I work with are obviously just the bomb.com, which JC is is one of those humans. So I JC thank you for being here.
28:34 Where can they find you? I will put your Instagram handle, I have your TikTok handle so they can just get all of the JC possible.
28:42 Where else can they connect with you? Yeah, Instagram, TikTok, those are big. I spend all of my time probably on those two platforms.
28:51 We have an email list, we have a free reverse dieting webinar. Oh. So that could be a really helpful like kickoff point for anyone who wants to learn more about reverse dieting.
29:00 We covered a decent amount on this, but there's also like the nitty gritty, how long does it take or client case studies and stuff if you wanna see kinda what's possible.
29:10 Not like we're Using air quotes. Yeah. Yes. What's possible for river reverse dieting? So we have a free webinar and then in terms of programs, depending on what's going on, since we're gonna be launching a few different things.
29:23 1 0 1 coaching is evergreen enrollment. You can always join that. So you can always just go to link my bio, apply and then join if it's a good fit or figure out if another program would be a good fit.
29:35 And you can always just DM me, like if you're like one-on-one coaching versus group coaching versus like our online course versus what's happening in the next year.
29:43 Just give me an ask and I can direct you in the right direction. , gosh, you are just a vessel of knowledge.
29:49 Thank you so much for being here, JC again, I will add all of her, all of her notes in the description box for you guys just to connect with her, all of her handles, all the things.
29:58 But thank you for being here. It's been a pleasure. Of course. It was so fun. Yay. Awesome. You guys, we will cut you on the next episode of the Richmond podcast.