How to Go From Tracking Macros to Intuitive Eating

If you've spent years logging every meal, weighing your protein, and calculating your macros to the decimal — you already know the exhaustion that comes with it. But the idea of stopping can feel terrifying. What if you overeat? What if you lose control? What if your body just... can't be trusted without the numbers?

In this episode of Fuel the Fire, registered dietitian and coach Shanon Safi gets real about her own journey from meticulous macro tracker to intuitive eater — and breaks down the exact 4-step process she uses with her clients inside Body and Soul Freedom to make that transition feel safe, grounded, and sustainable.

Spoiler: it's not about throwing caution to the wind. It's about building a new kind of trust — with your food and your body.

4-Day mind-body reset designed to change your relationship with food:

Click Here for Our Food Freedom Reset

Are you ready to heal your relationship with your body and soul?
 Click Here to Learn More About Our Signature Program

Our Links:
Follow us on Instagram!
Like us on Facebook! 

Transcript

SPEAKER_00 0:01

Hello, hello, Firefam. Welcome back to another episode. This week I want to talk a little bit more about how to go from tracking macros to intuitive eating. In my own personal journey, this is something that I did. It used to feel really good back when I was an athlete, knowing exactly what I was eating so that I could produce a specific result. I like knowing exactly what was going into my food so that I could perform better, so that I could be my leanest, strongest, fastest, all of the above. These things were so important to me, but they're hit a point where I knew that I wanted to experience a shift and move more into an intuitive eating space. The next stage of my life, I really hope to be someone, and well, I guess I should say I am someone because I'm on the other side of this experience with counting macros and making sure that everything is meticulously tracked. The thing that hasn't actualized in my life yet is the experience of having children and being able to sit down with them and share family meals in that way. I do get a little bit of a taste with it because I do have nieces. So that's really nice. Getting to like share those meals with family and not be worried about it, getting to go out to eat and not have to stress about it, going on a vacation with my friends like I just did, and not being worried about knowing exactly what's in everything, and just enjoying my time, making food more about connection and pleasure rather than being hyper-fixated on exactly what it's giving you every single time. So, what I'm going to walk you through is a four-step process as to how to begin to make that transition if you are someone who currently tracks your macros and move into a space where you can eat a little more intuitively. So, my first step is to get educated on nutrition. Most people who have tracked macros probably have a decent foundation of what foods go into what food groups. That's really the basis and the most important lesson to learn with that. Once you kind of have a general idea of what food goes where, then you just want to start to unlearn some of the conditioning we have around certain macronutrients and nutrition as a whole. There is a huge, huge implication of the diet culture that we have essentially grown up in. And unlearning that becomes an important part of this process as well. Learning the truth and rejecting what's not true and what we just see on social media or things that we've heard from influencers or celebrities. Just the other day, I think it was Gwyneth Paltro. Sorry if I am using the wrong celebrity here, but someone said something like she was making a recipe and she said, Well, to avoid dairy, I like to use arugula instead. And when I heard that, I was like, What? That's like they don't even mimic each other in any way. And why are we promoting avoiding dairy? And before you go crazy or feel upset with that, I know a lot of people feel very passionately about dairy. I personally love dairy. I love the taste of it. I think it's a great source of calcium. It's something that is so easy for women to take in to support their calcium, especially because we need more, really in all stages of our lives, but especially as we get older to protect our bone health, which is also important with macronutrient counting. It does ignore some things for longevity. It's all about these numbers, the macronutrients, and how they fit in. But there's a lot more to nutrition. Anyway, going back to our girl Gwyneth, so that statement, I think a lot of dietitians were, of course, in an uproar because these are not equivalent. I mean, the only thing that I could see is like there's some calcium in arugula, but you know, I'm not dicing up arugula and throwing it into my bowl of cereal. I'm not making ice cream with arugula. I'm not going to do these weird things just to avoid dairy. That's not even a substitute. If you prefer dairy substitutes, all power to you in that. And I do think like there are times and places in recipes I just prefer dairy alternatives. For example, I really love making cacao. I love the way it tastes with oat milk. I love matcha. I have a preference towards making my matcha with oat milk. And that's really a flavor thing. Those times where I'm making those types of veg beverages, I'm not necessarily doing it with 100% concern about like the perfect macro balance. More as just something that I really enjoy this. There are benefits to the things that I'm adding into it, like the matcha or the cacao. And the flavor is just there to really just allow my experience to be the most pleasurable for me personally. But if we're avoiding dairy out of fear or thinking that it's something that is going to harm our health, that's when we want to start to shift our perspective on it. Dairy, you know, that is something that I typically recommend. Like if you can go the organic route, especially when it comes to milk or cream, I love that. If you know the source of your dairy, I think that's really beautiful. If that's not the space that you're in in this moment, that's also okay. It's not going to hurt you if you are drinking regular cow's milk from time to time that's commercialized dairy. It happens. Okay. And it's all about what we do most often and what we choose long term that has the greatest impact on our health. So not stressing about the little things really does make a difference. No matter what you do, it's just a reality of it. Our food system in America is not perfect. And that's okay. It's not letting that stress and fear get to you or overthinking everything or having anxiety when eating certain foods because you're afraid that there's microplastics or, I don't know, like hormones pumped into it. And it's it's just the truth that it's in a lot of things. They exist. If you're doing so many other good, positive, healthy, nourishing things for your body, it will all balance out and you will be okay. But if we have all of those emotions and stress and fear, it honestly actually makes our health worse. It makes our health worse than if we just do the thing that we're having so much anxiety or fear around. As soon as we can let go of that anxiety and choose what nourishes our body from a really balanced, neutral place with a focus on truth and knowing what's actually correct about how our diet should look, our intake should look, that's when we're going to be in our best health. Okay, so really getting a good understanding of what our food groups are, and then understanding RDAs for vitamins and minerals, knowing how much of what different things that we should be taking in to be balanced. There are very simplified ways to make this possible so that you're not doing so much mental math every time you go to eat. You have to start to release some of that. And it is scary. Like I will say, you know, it doesn't really come up when you're getting educated. Sure, there are some fears and emotions that we have to work through and move through in order to get to that place where we're choosing from more of like the logic-based decision and understanding what balance looks like in that structure, kind of like that masculine structure. But of course, again, we want to layer in preferences, and that can be a little more from a place of your feminine or your creativity or your desires. But that logic-based structure needs to be there. And so that's why the education piece is so important, especially with so much misinformation out there. It's really kind of like ignoring what you see online. And I would recommend, of course, I'm not just saying this because I am a registered dietitian, but registered dietitians aren't your nutrition experts, or someone that is really well versed in the field that can explain this. But choosing someone that has that education, that has worked with it, especially for years, because again, there are so many nuances. You have to align yourself with someone and find the person whose beliefs are in congruence with yours. There are a lot of different philosophies out there, but you have to trust what feels true to you and also know that some of the things that might feel really true are things that we might have to shift in order for us to like allow ourselves to move from counting to a place of intuition. Okay, so with intuitive eating, I always say there's kind of like that necessary education piece. I don't think intuitive eating is 100% just like inherent, especially because of the way our food system is set up. A lot of what's available to us can change the way that we process things. So it's not something that we can always 100% hear through our body. For example, things that are a little more processed can be a little bit harder to intuitively consume. It's not to say that you can't do that, but when something's a little more processed, it does move through your body a little bit differently than something that's less processed or more whole foods-based. Keeping that in mind, it doesn't mean that you have to eliminate things that are processed. I do think that they have their time and place, especially with, you know, weekends going to parties or just things that are really nostalgic and comforting for you to work into your diet. You just want to make sure that you are setting yourself up for success, which I'm going to talk about in points two and three, how to really do that. So jumping into point two, create a plan for balanced meals and snacks. Having a plan is always going to be supportive of you reaching your goals. What that plan actually looks like is understanding what your needs are. And again, you're not going to this completely blind and just hoping that your body naturally tells you things. You've created the foundation with step one by understanding nutrition. Step two, you're making it a lot more concrete and tangible, breaking it down by the meal and by the stack. Understanding what a balanced meal looks like is so helpful because that is what you are going to do to make sure that you are getting the macronutrients that you need without having to weigh and measure. Just by knowing at this point, like, okay, you know, I need about this much protein in my meal. I need roughly this much carbohydrate, this much healthy fat, and some type of fruit or vegetable to complement this meal. This is often the framework that I teach people because it simplifies something that we tend to overcomplicate time and time again. I get caught up in this too, sometimes, especially because I love to listen to podcasts or read more information about adding more of this type of thing, or like beans are really good for you. And now everyone thinks sardines are the coolest thing to add in. That's great. And I love that people are exploring it and trying new things and working in foods that are kind of notorious. So that I fully support. But then sometimes we kind of get stuck in things where what I commonly hear as an example, your doctor might say, Hey, you need to eat more calcium, or you find your iron is low, and hey, you need to eat more iron. And then people are just eating things that contain iron without still considering what the balance of your whole day or that meal or snack should look like. When it comes to that again, working with someone that is familiar with it is always going to be the most supportive way to do it. But keeping in mind that if you are incorporating these other items, you still have to make sure that everything else is balanced. Knowing higher sources and then plugging them into the macronutrient category when building your meals is the perfect way to do it. If I'm building a meal and I know that I need more calcium in it, for example, I might choose dairy as my protein when building that meal. If I know that I need more iron, I might prioritize a red meat in my meals routinely. These are just examples of things you can do. There are, of course, many more sources of calcium and iron that you can incorporate. And then also understanding how to layer that through your day and knowing what certain rules are. And I hate to say rules, it's more about like the science of it. The more you understand that science with a proper education session or getting to a resource that you know is accurate, that is truly going to help. The other thing that I feel is important when creating a plan is to make sure that there is some degree of flexibility and freedom that you're working in, and also including foods that you genuinely like. So often when people want to start to eat healthier, they eliminate a lot of things they actually experience a lot of joy from. Nutrition and food and your meal times, your snacks, these are all meant to be things that you truly enjoy. When you're eating more for health and nutrition and ignoring pleasure, you're going to notice it's a lot harder to stay in alignment and acting in alignment with your goals. That's because pleasure is part of the human experience. We can't just completely isolate it and think, okay, I'm just gonna eliminate the pleasure experience. I want to stop liking food the way that I do. I want to stop going towards these certain types of food and only focus on these. I think there's benefit to finding that balance again, you know, prioritizing more whole foods and, you know, knowing what ideal amounts of those processed items can look like in a diet is key. But finding that balance is unique to every person. It is okay to like food. So many of my clients have come to me saying, I wish I didn't like food. This wouldn't be as hard if that were true. I couldn't disagree more with that statement. You should love food. If we didn't like food, we would not continue existing as humans, right? If there was no appeal to eating foods, why would we eat, right? We've eaten because it is naturally intuitively wired within us to seek food. We experience physical hunger because we need food. We have taste buds because that pulls us towards things that are palatable and that we will like and that we will eat because we need sustenance, right? So don't feel bad for liking food. Give yourself permission to like food. Give yourself permission to like foods that you eat or to eat foods that you like. Um, and so of course, you know, if you've seen my cookbook, my big thing is taking foods that are traditionally seen as unhealthy and putting a healthy, balanced twist on them. Many things are actually good for us, but we just don't know how to approach it with the proper balance to make it good for us. And that's okay. Again, that goes back to getting that educational base on nutrition. Once you sort of learn these tools, you can find that you can incorporate most things into a healthy, balanced diet. Yes, you can eat bread. Yes, you can eat pasta. Yes, you can consume bacon. Yes, you can eat a cheeseburger. Like these are all things that I personally love. When you take that extra step to create these meals and to cook it yourself, even though it does take time and many people find that they don't enjoy cooking, you can still make it a pleasurable experience to move through by setting up your surrounding to make it something that you enjoy. You want to start to tie the art of cooking with things that you find joy with if you are someone that doesn't fully enjoy it. Another thing that I personally think about and I have to remind myself of sometimes because we get so busy that no matter what, my health always has to come before everything else. When you put that first, it becomes much easier to make decisions and to stop putting, you know, I would almost say like excuses, right? Sometimes we have to be honest with ourselves where we convince ourselves, I don't have enough time, I'm too lazy, I'm too tired. And while I do find it's important to really honor what your body is feeling, sometimes you do need rest, sometimes you are putting too much into your schedule. However, we should always make sure our life is built around our health. Because without our health, we do not have our life. Ooh, yeah, let that sink in. And again, I was just thinking that this morning. I went to a doctor's appointment and came back, and I felt like I was a little bit behind in my day. And I didn't have breakfast prepared. And I'm kind of tired of some of the quick things that I've been doing for breakfast, like eggs. I don't know, I don't always desire eggs, but I like to have a high amount of protein with my breakfast. I usually aim for at least 20 grams of protein with whatever breakfast that I choose. I initially wanted to be like, okay, you know what? Whatever, let's just grab some. I think I have this like Capricola. I think that's how you say it. I had some of that in my fridge and I was like, okay, I'll just eat that with like a cheesesteak and be done. And then I paused and I said, no, your health is the number priority. Practice what you preach. Make sure that you're putting this first. Everything else in the day will work itself out. Slow down, cook. I love cooking. Let it be a moment where I am actually enjoying my experience. And so that's exactly what I did. I made the meal that I had intended to make and I prepped it. So I made four portions so that I could just reheat it the rest of the week. I've been on a bean kick, so I'll tell you exactly what I put into my breakfast. I made beans and then I took bone broth. It's actually a bone broth seasoning. So I added that powder into the beans. What I first did, actually, I'll kind of rewind. I sauteed mushrooms. I love shiitake mushrooms. I love really all mushrooms, but specifically shiitake and anoki, which those are hard to find. But shiitake, usually pretty readily available. Got some at Whole Foods yesterday. I cut them up, sauteed them in the pan. So I actually made pork chops yesterday, and there was some butter left over in the pan. I do save that. Okay, butter can sit at room temperature. That's totally fine. So I left the butter that was in the pan and I used it the following morning, aka this morning, and I sauteed my mushrooms in it. Then I added the beans, the bone broth powder. I added a little bit of Worcestershire, Worcestershire sauce. I can never freaking say that. But I did that with a little bit of soy sauce and some garlic, ginger, sauteed that all together, and then I topped it with cheese. So sometimes when I make recipes, I will kind of like check a little bit. I will say, like, I don't ignore macros completely. I do stop and analyze: am I hitting all of the check boxes? Okay. And this is a perfect example because a version of me before probably wouldn't have made a meal like this because I would have looked at the carbs and have been like, oh my gosh, that's too many carbs for breakfast. Especially if I'm like not working out, right? There was a part of me that used to feel really guilty for eating carbs if I wasn't moving my body a lot. And I do not move my body to the same degree that I used to. Of course, I still prioritize my movement, but it's not the same. Okay. I'm older, I'm not competing in anything anymore. I move more for just like, again, pleasure, fun, my health. It's very different. So when I think about this, I know that I'm getting protein from both the beans and the cheese and the bone broth. I know that I'm getting carbs from the beans. I did add a little bit of honey. I forgot to mention that when I listed all the ingredients. I like a little bit of sweetness. So I put in like about two tablespoons of honey and dissolved that into everything to add a little bit of extra flavor. And of course, I have a vegetable. So I wanted to really prioritize fiber in this meal as well, which is where the beans came in. And I just love beans. Like I'm just on a bean kick. I can't stop. I want to eat it all the time. So I need to figure out where that's coming from. But anyway, yeah, I wanted to be able to make something that was balanced. And sometimes I will, like if I make a big recipe and I don't know how exactly that's gonna divvy up, I will do just like some loose mental math. Right. So again, with stopping counting macros, it doesn't mean that you never ever think about them. You still do consider them, but it doesn't have to be Logged, right? It doesn't have to be like, oh, I can't eat this because macros. It means you're setting yourself up to consume meals that are balanced without it being stressful or needing to be written or measured or weighed. So I did take into consideration, okay, you know, roughly what should a portion look like? Because I'm just throwing things into a pan, right? When it comes to intuitive cooking, you know, I'm going for flavor while being mindful of the macros. Okay. So I'm conscious. It's like, okay, I don't just stop caring about how much butter I add. I'm still aware of how much I'm adding and how I'm spreading it out. So, you know, was it two tablespoons exactly of butter? I really don't know. I have no perfect concept of what I threw in. I just threw in a couple chunks yesterday, whatever was left over, whatever that looks like, that's okay. Okay. But I'm making sure, like, am I adding protein to this? Am I adding some kind of healthy fat? Am I having a good source of fiber? So I want everything to be in this meal. And figuring out the portions in how much you should eat can sometimes be a little messy, and that's okay. Right. So I did kind of check myself just to make sure that I was hitting roughly what I wanted for this recipe because it is also something that I want to share with other people because this is my field and I do it all the time. And I want to be able to give other people some reassurance with things that can work and still check all the boxes. Okay. And so with this, there have been other times where I didn't do that loose mental math. I kind of was like, okay, you know, here's some protein, here's some carbs, here's some fat, here's a veggie. And think of it as almost like a casserole dish, right? A lot of people get confused, especially when you're tracking macros about how much you should have. So my general rule of thumb, when you're really absolutely clueless and it is a casserole and things are all thrown together, normally what I do is I kind of say, like, I know roughly, you know, my protein portion is about this, my carb version portion is about this. And so all of that together, I usually start with like a cup and a half of something. And again, I don't really measure. I kind of just use a spoon and I just do a couple scoops and say, like, okay, that looks about good. Especially if you're someone that has tracked for a very long time, you have those skills already, right? You already have built trust with yourself to be able to estimate. Now it's just doing it without needing to double check all the time. You already have it in you. You already have a general idea of what your portions look like. You can let the training wheels off a little bit. Sometimes it's not perfect. Sometimes you eat more than you anticipated, or sometimes you under eat. And that's a really important part that comes into, I would probably say step four. I know I kind of jumped over step three, but just to touch on four real quick, it's about checking in with yourself, right? It's like, okay, I ate this thing. If I notice that I feel hungrier, that could be an indication that I didn't put as much as I thought into that portion. Um, or vice versa. Oh, you know, that's actually keeping me full for a longer period of time. Maybe I put a little more, or maybe there was extra fiber. You have to start to open up that conversation and kind of talk yourself through it because that's going to be your feedback. Checking in with your body, which is now the guide, is important. So I have to ask myself these questions. Before I get further into the types of questions to ask, I want to jump back into point three. So, step three, what I recommend doing next, carve out dedicated time for meals. Set everything aside, focus only on the food, relax before eating, and be completely aware of your body throughout the entire process of eating. Mindful eating is really important because it's doing more than just one thing. Yes, it's helping you understand how to eat intuitively without needing the macros to shape and dictate what you are choosing and how much you are eating. And additionally, you want to be aware of what your body is signaling to you. Practicing mindfulness is going to help relax your body as well. If we are always in fight or flight mode when we are eating meals, our digestive system is not working as efficiently as it could. So, for example, if you're someone that eats on the go a lot, isn't sitting down, working while eating, these acts actually impact your body's ability to break down, digest, and utilize food in the correct way. When our body is activated, if you think about like your sympathetic and parasympathetic nervous system, if we're not in the right state, we just cannot do certain processes. So this can lead to stomach pain, acid reflux, bowel movements being out of whack. And oftentimes these things, our doctors don't have a good answer for us. There's nothing that's showing, hey, this system is broken, or we're having a reaction to this, or you're allergic to this. And oftentimes these are the answers that we're searching for from doctors. But they can't give us anything because what it can sometimes come down to is just the way, the act in which we are eating, the way that our nervous system currently is when we're going into the meal. So if we're chronically stressed, we can experience inflammation, we can experience our dysregulation. It is so overlooked. I feel like I literally don't know anyone that talks about this in the nutrition world other than myself. And so if you are listening to this and you agree, reach out to me. I love that. I I want to get into a conversation with someone about this. Um, interestingly enough, I'm actually a little bit curious about this. I was listening to a podcast this morning about Ayurveda. Ayurveda actually touches on some of this. So the principles in Ayurveda, which I want to get more into, there's a lot of depth to it. So I don't want to speak on it because I'm not well versed. It was just information that I was taking in from a podcast. So of course, I want to dig a little deeper. I do trust the people that I was listening to. But again, you know, I want to make sure when I relay information to you guys, it is factual and I don't want to contribute to misinformation in the world. So with that being said, I think it's something good to consider, right? There's parts of the eating experience that we need to take into consideration that have nothing to do with the actual food that we're eating, but the mindset that we're going into around the food. If we're eating fast or distracting ourselves while eating, like watching TV or playing on our phone, we can't actually hear our body. If you can't hear your body, you're blocking your guide. So without the ability to hear your intuition, you can't intuitively eat. That is such an important piece of this. With macros, a lot of times people feel safe with it. I've had clients say this. You know, I can tune out when I'm counting my macros because I know exactly what's in my food. When you're trying to stop that and kind of break some of that rigidity, you have to do exactly what we haven't done before, which is focus 100% and be present with our meal. To relax our body, it doesn't need to be anything crazy. You can just take a few deep breaths. Make sure that you are sitting. Do nothing else but eat and block off time on your calendar to do so. It takes 20 minutes for our brain to realize that we're full. So if we're eating meals in five minutes, we might actually still feel hungry after the meal, even though we've actually had enough, but it just hasn't registered in our mind yet. So if we actually slow down that meal and draw it out a bit more, it's easier for us to be able to trust our body in telling us when we've had enough for that meal. And that way, again, that's kind of like your safety net, so to speak. If I'm not fully aware of exactly what's gone into this meal, um if I don't know exactly how much protein I had or exactly how much of this I had, by eating slowly, you allow your body the time and space to let you know when enough is enough. Okay. That is now what is taking place of the comfort of that macronutrient calculation. You're trusting that your body will communicate with you. And it takes some practice, especially now if you're someone that does have, like if you do have chronic stress or you are feeling really inflamed, we need to focus on that before we can fully trust our bodies to communicate with us. Okay. So part four, I al I'm sorry, step four, I already got into checking in with yourself. This is an important step because this is your feedback system, right? Like if you were working a job and didn't have a boss and you had no one to give you feedback, it would be hard to actually improve. This piece is what helps you sharpen your knife and become more in tune with how your body is signaling to you. You want to start asking yourself questions like, how do I be feel how am I feeling before the meal? Man, I am just like thinking faster than my mouth can speak. Okay, so how did I feel before the meal? Right? Check in with yourself emotionally, check in with your hunger, sink into your body, get out of your head a little bit and just be aware of exactly what you're feeling on a physical and an emotional level. Then after the meal, check in with yourself and kind of think about it. Like, how fast did I eat? How balanced did that meal feel? What were the ingredients that I was using? How does that make me my body feel? When I think about eating certain elements, what is the physical response that my body has to it? How am I emotionally feeling after eating that? Is there any residual anxiety or guilt for choosing certain things that I've consumed? Is there a safety in eating certain foods because I know them and I know the pattern? And I'm actually afraid to break out of that pattern and try new things because I don't like the feeling of not being safe or not knowing exactly what I'm eating or not being in full control. What went well and what needs to change from the actions or the choices that I made during mealtime, prior to mealtime, and what I ate. Are my emotions actually playing a bigger role in this than I recognized before? These are all amazing questions to be asking yourself when doing the reflective process of this. Okay. And the last thing, this isn't really a fifth step. It's really just something that I wanted to express on its own and how important it is, which I did already touch on, but I want to bring it back. Be okay with this being messy while you figure out what feels good. This is not a perfect linear process. And if you are type A or you're a perfectionist, this can feel really hard to hear. And I totally get that. But remind yourself that this is the reality of life. No matter how much we plan, no matter how much control we exercise, eventually things happen that we cannot have 100% power over. What we do have power over is how we respond and the actions that we choose, and even how we feel about it. That third one, a lot of people don't recognize that they actually do have control over their emotional experience. I'm not saying that you're ever wrong for what you're feeling, but there are certain emotional reactions we have when we're moving through this process that we need to rewire and release. You're not going to have anxiety over eating carbs forever if that's something that you're working through. You're not going to have anxiety or stress every time you eat a meal that you didn't track. These are the types of emotions you do have control over. When you recognize them coming up and you say, Yeah, I want to choose a different path, we start to practice that. So what that looks like first is acknowledging what we're feeling. Then we process it in the way that that specific emotion needs to be processed. And then we create safety in the body. Again, one thing that I've talked about so many times is tapping. I love that. Um, during meals, if it's hard to actually practice EFT, you can do things like fidget toys or other things. Like if you are noticing that you're having anxiety moving through this process, which again is really normal, it can feel stressful, but it doesn't mean that this is gonna be the emotion forever. It is practice, it is giving it permission to be messy, and it's choosing a new path. Okay. So that is where I'm gonna leave you guys today. I hope this was helpful. If this is something that you want support working through, it is things that I help my clients with all the time. It is a part of the body and soul freedom experience. We go into a lot of depth about understanding the body and body and soul freedom, understanding how to hear the cues, how to eat intuitively, how to know what's important to know in the process of intuitive eating, the educational piece, and then being able to actually put it into practice and be constantly aware of the feedback markers our body is always providing with us. All right. So if you are curious, click on the link in the show notes, check it out. And of course, as always, you can always reach out to me with a message. I love you guys so much, and I'll be back next week.