Ilay: So today's topic is emotional eating. So how do we have something to solve physical?
Ilay: And something that's inside us, something we can't touch. These are the emotions.
Ilay: How do we have these together in one
Izel: sentence? Okay. Good question.
Izel: So first of all, when we say emotional eating, actually, I wouldn't say it's, doesn't have to be a bad thing.
Izel: Okay. Why? Because emotional eating can be also, let's say, I had, like, a grandmother that was cooking for me.
Izel: A very special, like, which she was baking a a cake, which is not really very healthy, but doesn't matter, like, I have connected to that cake and feelings of being with her and cooking with her, let's say, baking with her, And then maybe she let's say she passed away.
Izel: And then whenever I some kind of miss her or want to be with her, but physically, she's not there.
Izel: So through the cake, I can again. So this is not necessarily a very bad thing, right?
Izel: Emotionally thing doesn't have to be, let's say, unhealthy or serving us in our lives.
Izel: On the contrary, it can help us.
Izel: But when you have emotional stress and in, as a result of that stress, you eat something, this is actually why what we mean emotional eating.
Ilay: maybe some of the audience does not have brothers.
Ilay: So I actually was feeling the smell of that cake you were talking about. Go. Sorry.
Izel: So it's it's, I think, very clear for everybody here.
Izel: They can connect some sort of food, some maybe a person or something in the history that, in events, it can be.
Izel: So these are good things, I guess, can help us to feel the good feelings again.
Ilay: This sounds very familiar to music, for example.
Izel: Yeah. Yeah. Yeah. Exactly.
Ilay: So take us places.
Izel: Yeah. In time. Yeah. So, exactly. So the problem starts when we have a, let's say, emotional trigger.
Izel: What I mean with that is that something triggers us that is our that is, like, giving to our system some kind of alert.
Izel: This is what I mean with the trigger. So we have a stressful event. We have very sad moments.
Izel: This kind of things can trigger in us all sorts of other things that we, feel under stress in as a result of that that those feelings or events.
Izel: So the, emotional meeting I see it as as a loop, a negative loop.
Izel: where it starts with the emotional trigger, I had a stressful event. Okay.
Izel: So after event, stressful events, I can, in this loop, mostly, I go pick up some food.
Izel: Mostly, it is or salty, crunchy, or the sweet, and soft.
Izel: It depends how you like it, but something that satisfied me immediately, mostly in in a quick way, let's say, that I can use it as a coping mechanism.
Izel: That against my emotional stress. So this is the first step.
Izel: I have a emotional trigger, and then as a a coping mechanism to the stress that I'm, experiencing, I'm taking something to it, which is mostly sweet or solve the currency.
Izel: Yeah.
Ilay: Here, would you say?
Ilay: Because when you say I'm having a coping mechanism, so is this a conscious thing?
Ilay: Is that something that we're aware of, or is it where the motion actually takes over and it's slightly autopilot?
Ilay: So because the scoping mechanism, is is that something we decide on or not in this case?
Izel: I guess, in most of the cases, we are not aware of the emotional trigger even.
Izel: We don't feel that, okay. Now I'm really stressed. now I'm really sad.
Izel: I don't think so that we are aware of it and then pick up the food.
Izel: So it's, I think, outside of our conscious or subconsciously, we go to the food.
Izel: So it's a great question because it goes, to the point that why we use this coping mechanism.
Izel: Like, why we are eating something in order to, to deal with the stress.
Izel: So it can go, I think, very, very, very early stage in our lives.
Izel: just an example, that when we get breastfed or bottle fed, it doesn't matter.
Izel: But when we eat our first food from our mother or caregiver, it is very likely that, when the baby is crying in in in a stress and be as a parent or caregiver, Exactly doesn't know what's going on.
Izel: We can also go under stress.
Izel: And then the, one of the basic things that mother can do is feeding because it suits So it can be also subconscious, also conscious that we, give food to our, child, baby, when she is or she's on this test, which is not necessarily was 100.
Ilay: Yeah. And
Izel: this is the very first contact point of this coping mechanism that the baby learns to get sued, suited, through the
Ilay: And this also reminded me about maybe this another pro topic about parenting, which we can touch up on later on, is also that when we, as parent, see our kids in pain and, you know, difficult emotions and so on.
Ilay: Sometimes instead of being with them, letting them stay with emotions. We try to distract them and fool it easy.
Ilay: I think especially the younger of the child, the easier it is to distract them with food that they like, and it may not even be healthy, but it's just to have quick cover up so that they are with these release from the difficult, emotions.
Ilay: And then that could also trigger, later in life, those same child when they are grown ups to go for food when they are having difficult to get out of it.
Ilay: So it could be one mechanism also.
Ilay: So it's very connected, but, obviously, the best we'd be the most comfortable thing, for all human beings.
Ilay: And it starts from the earliest days. Yeah. Which is very healthy, but it's just how it is.
Ilay: So that's different probably then, what I mentioned, breastfeeding and all the emotions around that is it, I would say, 99% of the time helping.
Ilay: I'm nothing explode on the idea. But yeah.
Izel: Yeah. Exactly. So this is what I wanted to say, you can start from being baby.
Izel: And up to the, adulthood, this is some some kind of habits it can turn into, which is not necessarily the best case.
Izel: Right? We can have maybe other coping mechanisms that we can talk about. we will talk.
Izel: but food is one thing.
Izel: And why we go to the food at first hand because it's the easiest quickest student, me.
Izel: So they're like that. And so this is the reason that I see it.
Izel: We're gonna be talking about the loop that I talked about, like, a negative, negative loop.
Izel: So we have the emotional trigger that we're not solar aware of.
Izel: And then we pick up the food without thinking mostly, out of habit.
Izel: And then we end up eating it, right, which I I would call maybe mindless eating. Okay.
Izel: We don't exactly at that eating and how we eat, how much we eat, right, mostly when we eat emotionally, we eat more than what we really need.
Izel: Even if it's sweet, it doesn't matter. So the the loop goes like that, that we end up eating.
Izel: It's physically doing something, not just picking up and then eating it.
Izel: So the loop goes, back to the emotional triggers where we started through the point that after we eat it, mostly, we feel worse than before before we started to leave.
Izel: Why? Because it's cause we know that it's not healthy.
Izel: We know that we gain weight or we start to self criticize, right, criticizing ourselves that, we are doing something like out of control.
Izel: We cannot control ourselves. So we just start to beat ourselves, right, beat up, why I did that.
Izel: I won't find that full the child code. I'm like that.
Izel: When it happens, it's really close the negative loop because it's itself criticism is the emotional figure itself.
Izel: So we just close the loop. Right?
Izel: Now we have another emotional loop, and then maybe we start to eat again, and then we just say why I'm meeting again?
Izel: Who am I? Why I'm doing it? Who is in control?
Izel: So then we just continue, and this is the loop that I tried to explain.
Ilay: Yeah. it's bringing us negative emotions, which is triggering us even more immediately or late Toronto, and then that's the loop.
Ilay: Yeah.
Izel: And most of it goes, out of our conscious, like, not not conscious, but not we are not mindful at that moment.
Izel: Or we are in the past. We are saying, I was always like that.
Izel: Or we are saying, I will wait. Right?
Izel: In the moment that I'm eating, I'm not gaining weight, but I'm thinking about the future.
Izel: So I'm not at the moment for sure.
Izel: As from here, I would like to go to the, that I called it for as formula. Right?
Izel: Something like that, that just to make it simple, to remember the s. Yeah.
Izel: I guess.
Izel: So at least what's worked for me, and I think it's it can help to a lot of people, but I would like to really, get also questions in order to see if it resonates with you.
Izel: so I I said that we need to break the loop. Right?
Izel: Generally, how we get out of loop.
Izel: We need to break the first element of the 4 s, right, is when we have the emotional trigger, This is tricky because sometimes we we are not aware of it, but with the time and being, contentious about it and, focused on the topic, right?
Izel: We are aware of now eating emotionally and we want to do something about that.
Izel: So when we have the emotional trigger during the day, I I would say the first thing is, okay, the first s is stopping and sensing.
Izel: What does it mean sense? Like, to be focused on your sensations.
Izel: When you are stressed, instead of doing something like taking the food, just try to stop and So I have to feel on your body where you feel the urge of going and taking grabbing some food.
Izel: Okay. Where do you feel the stress or anxiety. It can be a lot of emotions.
Izel: And, of course, so try to go to the sensation on the body. Because buddy knows it very well.
Izel: What's going on? So it can, 1st of all, can take you to the moment instead of going to the food and then going into the loop, you just, can stop and be in the moment.
Izel: So I know it's not like, okay.
Izel: Let's do it, and we will start, and I will be very conscious about it, and I will stop.
Izel: I know it's not easy, but it's just, about, like, trying it And Yeah.
Ilay: I think it's it's a it's a the most important step is the first step.
Ilay: It's also slightly difficult step, especially if you are not used to listening to our body and or emotion.
Ilay: I feel in the health journey, the most important thing to get used to is actually listening to the body in all aspects.
Ilay: Whether there is illness, whether if you want to improve, if there's a challenge or not.
Ilay: The one thing to break that with with a small small ambitious cycle there because as we said, sometimes it's difficult to realize we were triggered.
Ilay: We sometimes realize it's hours later or days later that we have been triggered for the last 2 days.
Izel: Yes.
Ilay: One thing is, well, I mentioned also with the kids is when I said, instead of having them leave the emotion, sit with the emotion when we distract them.
Ilay: So that's a missed opportunity to practice this thing about actually getting to know what's happening in your body when you get triggered, stressed, and, and with different emotions, different reactions could be there.
Ilay: So As an adult where to start could be, either you could call it meditation or just spending a From few seconds to few minutes, anytime of the day, just to sit to check-in.
Ilay: Just to check-in what's happening without labeling it without connecting to other events or emotions or triggers, just to check-in what's happening, the tightness in the chest the tense muscles in the shoulders and so on.
Ilay: And slowly, when you get to know these symptoms, then maybe one could ask when did it start?
Ilay: What happened at that moment and so on? And then you can just curiously, have a look back.
Ilay: Just wanted to, interfere there because that was my journey.
Ilay: I had no re realization of I didn't realize that I was getting triggered, until it was, like, late because, I had all the symptoms, and I did what I did.
Ilay: so that could be one wanting to start with that.
Izel: Yeah. Thanks for your Monday, actually, because I think it's a very critical point because when you are under stress already, yours.
Izel: like, nervous system under, like, he is in the operation system of, like, fight or flight. Right?
Izel: So it it is not just saying, okay, I will stop and think or sense. It doesn't do that.
Izel: You're in the already in the flight or flight mode. Right?
Izel: It's very important to practice, as you said, during the day when you are not, in the fight of flight mode.
Izel: Your nervous system is calm down, and then you can really practice it and make it as a habit to stop during the day.
Izel: And At the end, maybe we will stop at the spot when we have the trigger.
Izel: But it's not that the first one. Yeah. Great. Thank you. The second s is actually saying things.
Izel: So, showing a gratitude to what we will say. Yes.
Izel: If you are eating and binging, you can ask. To yourself.
Izel: But the main thing is that we have a coping mechanism, which is maybe not as good for us in the long term, but it is protecting us.
Izel: From something. So in it is in our hands to say thanks, first of all, to the mechanism that we have already, because if we didn't have it, maybe we had worst experiences in life.
Izel: And then we can change it. But first, we need to say things that we have a accepting
Ilay: what it is and then gratitude here. Nice.
Izel: Because I think it's the to have a gratitude on something that we are, not happy with it, but still we can say thank you that you exist.
Izel: And then we can try to change it because saying being in in the mood of gratitude, it's being thankful also is helping to our nervous system to calm down So this is the second step for me.
Izel: And then when we pick up the food and even maybe we ate it, we can say thanks.
Izel: Thanks that we have 1st of all food maybe there are some people can not reach this. That's good.
Izel: 1st of all, there are a lot of things to say things. Although, it's not healthy.
Izel: I know it's sweet and salty, etcetera, but this is the point I can share.
Ilay: See the positive part in the hole, isn't it? Yeah.
Izel: Yes. Exactly. so because our body is very smart.
Izel: And when you say thanks to it, I think it will get back to you in a positive way in the long term and when you, focus on that.
Izel: But the next step is having self compassion instead of self criticism, if you say what is the relation between self compassion and, in the being in this negative flow?
Izel: I think it's also practice to being to have a compassion for ourselves that, okay. I ate it.
Izel: I needed it. Is a mechanism that is protecting me from something that, as you said, like, getting it Exactly.
Izel: When we, practice self compassion generally in life, but also in this topic specifically, of course, if we start to also instead of beating us at up, we start to feel ourselves, our needs, our intentions.
Izel: This is just listening to ourselves, still saying you shouldn't even not that much, etcetera, all those sentences that are coming maybe not really from inside of us.
Izel: so self compassion, I think, is, it's a very, of course, a huge topic and we can talk about it just about that.
Izel: My classic example is to make it concrete.
Izel: When you see your best friend is eating those things, would you say the same things that you are saying to us, to yourself, or would you say maybe would you try to understand why he's or she's eating?
Izel: And then try to be with him and her and saying, okay. Okay. That's fine.
Izel: And then just to be with him or her. And to go from there.
Izel: This is also soothing the nervous system, feeling that somebody, which is you, is with you and not against you.
Izel: This is the acting main point.
Izel: When you have these interferences to the negative loop, stopping, sensing, same things being gratitude, self compassion, Then I think the cycle starts to break, and then you don't go to the directional south criticism, and then, you create a new emotional taker, actually.
Izel: Instead of that, so I have to create positive loop, but the positive thing comes from starting a healthier habit instead of eating something is not healthy.
Izel: So what is starting to get healthier, have it? I think, I thought of 2 different things.
Izel: First of all, the mechanic and the easiest one.
Izel: Instead of something not healthy, try to eat ordering something help green tea. I don't, again, you're stressed sad.
Izel: I don't know what excited. Hey, instead of that, try to change it like eating something sweet.
Izel: Try to drink tea. But it's very easy to say and very hard to do.
Izel: this is generally, topic of how we change.
Ilay: you know this very well, but to break it down a little even a little bit further.
Ilay: And, again, that's my personal experience.
Ilay: For for some people, this could be a big jump to change from a cookie to a herbal tea.
Ilay: So what I did was actually the first step was to leave, like, 18 of the cookie.
Ilay: And not to eat that packet. So I ate 7, 8, 7 out of 8 parts.
Ilay: And then the next time I was thinking to leave, like, a quarter, but I actually left half.
Ilay: So next time when I start My target was to leave half, but I only got a bite and left it.
Ilay: Now you you might be wasting some food. So that's a different discussion with that.
Ilay: But that was what worked with me. Maybe I could have managed also tea.
Ilay: but that's what I had, So I wanted to share just another way of thinking.
Ilay: And this, after you don't pick it up, and if you need to change it, and he actually make it positive, that would be great.
Ilay: Like, a helpful, tea before sleep and so on. That's perfect.
Izel: Yeah. Thanks for sharing that, actually.
Izel: because we are trying to keep the conversation also short So we are not getting into the details in every direction.
Izel: So, how to create a change, how to create a new habit.
Izel: It's exactly the the topic of coaching. Right?
Izel: And that's why we are here as coaches because we are not getting into the very details of how we really change and from eating cookie.
Izel: And we are going to be a person that's drinking a herbal tea. Yeah.
Izel: Of course, this is a this is a process.
Izel: Thanks very much for, having a concrete example how to start the change.
Izel: We don't have to eat and drink something else.
Izel: I know it's maybe if it sounds, a bit harder, but it can be easier.
Izel: We can have other practices as a coping mechanism to you.
Izel: Something else So, of course, we heard a lot of meditation and, breathing, etcetera, but it's exactly the place, I guess.
Izel: By that is that I see emotional eating comes, becomes a problem when it's it creates a stress in our body.
Izel: Right? If we have emotional trigger, And if it's triggered, we have stress, okay, in our body.
Izel: So how we deal with the stats, doesn't have to be silly connected to the food, right?
Izel: We started from there. So instead of taking another food and trying to push the unhealthy food out and bring in other food, we can also do other things.
Izel: Let's say, check with our breath. I agree.
Izel: If we can change our breath breathing, maybe, being more conscious about what's going on in our body. Right?
Izel: This is a connection point. Reading is a connection point to our body and what's going on in our body.
Izel: As Eli said, that we can use meditation not maybe exactly in that moment as a start, but during the day.
Izel: So we can be more conscious about our emotional state and what's triggering us And also, there are a lot of things.
Izel: Maybe we can, listen to music. We can go, for a short walk.
Izel: You can just go to the bulk.
Izel: Just read the fresh air and try to stop there, instead of going to the food.
Izel: So just break something. Right? so this is can be a healthy, happy to start with?
Izel: So I just want to, close positive loop how it can look like. We had the negative loop.
Izel: I will remind it. The negative loop goes like that.
Izel: We have an emotional trigger And then we, pick up a food as a coping mechanism, then we eat it mostly, mindlessly, really aware of what we are doing and how much we eat.
Izel: And then feel worse, that we ate and end.
Izel: We start to criticize ourselves because we we will we are thinking that we will, gain weight and we are losing our control and our willpower.
Izel: And then it's by self is, becoming a emotional trigger, and then the loop goes on.
Izel: This was a negative loop. And the positive loop through stopping, sensing, same things, gratitude, self compassion, and then starting a new habit.
Izel: The positive loop of mindful eating, not emotional eating, can look like, this.
Izel: We have emotional trigger because it will have triggers. We cannot control the outside world. There will be triggers.
Izel: And it stays in our room. Okay. But how it turns out that it can be positive.
Izel: So when we have emotional triggering something as a coping mechanism by food, We can have a self regulation method for ourselves.
Izel: As I mentioned, breathing, meditation, listening to music, taking a bath depends where you are and how much do you have a lot of things.
Izel: and when we have the self pay grade, the regulation, or a healthy food choice or dreams.
Izel: The whenever when we eat, we can be mindful because we are our nervous system is calm down.
Izel: We regulated our emotions We break the, connection between the emotional stress and the food.
Izel: Now we can really eat the food.
Izel: So we can choose a healthier one because we don't relate it to the emotional stress because we, get relaxed from our self regulation method.
Izel: And then we might fully eat, and then feel much more better because we feel the control.
Izel: And we know that we are not gaining weight.
Izel: And we are proud of our willpower that we didn't get back to the loop of the eating, the things that are not healthy.
Izel: So we are proud of ourselves. We have the willpower.
Izel: When we have the next emotional trigger, we not in that negative loop. We just self regulate ourselves.
Izel: Mindfully feel bad good about that, and then goes like that.
Izel: So this is, of course, not one day in one moment change process. No processes, like, in in a moment.
Izel: but this is the a structure that I would like to give to you.
Izel: Here, I actually finished my, 4 s formula.
Izel: And I would be really happy to get feedbacks and questions, and maybe we can chat about that and also, you know, if you have questions.
Ilay: Just to add on, on top about the loop.
Ilay: so when you have the prod moments and the read power that you did it, obviously, then we can celebrate that.
Ilay: And that's a celebration what you achieved and gained through what you wanted, can actually add to your energy for the the next challenging life today.
Ilay: And then what would be a trigger, maybe a smaller one may not even be a trigger because we have the to cope with it, actually, maybe mentally subconsciously before it starts the loop.
Izel: Very critical in coaching, that you celebrate your success, but you need to remember that it's, celebration.
Izel: It's not about having your rewards. I did this, and I will get this. No.
Izel: This is not the celebration. This is the getting rewards. So you can ask yourself, okay.
Izel: I I did it, and now I have ice cream. No. This is not a celebration.
Izel: This is a reward which can go to the negative loop again, of course, but, this is something yes.
Izel: Celebrate it. I actually did it. You can cut. You can say, yes. This is a celebration.
Izel: So this is a distinction.
Ilay: Yeah. Makes sense. I can't give you one more personal story slash experience about ring power, actually, because again, sometimes all this getting out of the loop thing feels difficult.
Ilay: And then before you start, you might feel that you need auto willpower to actually to go through that, to break the loop. And my initial experience was to strengthen my willpower muscle, reading books, starting with fasting. That was one of the reason why I started fasting actually to improve my willpower.
Ilay: Because the more we can say no to things is not useful to you in one area of your life, the easiest to do that on the other area.
Ilay: So that's a known fact. So that was one thing. So improving on willpower.
Ilay: However, in the next few years, the more I got into coaching as on what helped more, was actually a shift of identity.
Ilay: So when in this loop, for example, if you add a little bit source to that healthy source, is to say believeingly and feelingly that you are now a healthier person.
Ilay: Just now, if there is any decision about health to improve, and that changes their identity.
Ilay: And with that identity, you get a lot of fuel, a lot of energy to go and use for breaking the loop.
Ilay: So there is less for willpower to do.
Ilay: Depends on, you know, how strong do you feel about that and the connection to the end results.
Ilay: But though the need of willpower reduced, it's a slightly more natural to change these things.
Ilay: So that's what I also experienced in other things after I did a lot of fasting and said no to food a lot of times.
Izel: I would also say sometimes that I feel really, like, stressful, let's say, from the day.
Izel: And then in the evening, I just the, like, of course, everything in the house, like, helping the child sleep, etcetera, all the things that I'm doing.
Izel: And then I just want to just sit and call, concentrate on coaching to prepare something, read something.
Izel: So I feel sort of hungry.
Izel: So then I'm just asking, okay, is it really a hunger, physical hunger, or something emotional?
Izel: And then very quickly, I, of course, not of course, but very quickly in general, I feel that it's something emotional because just asking the question.
Izel: If it's a real hunger or if it's emotional, you you cannot lie to yourself. Right?
Izel: The button says something there. Okay, if you want to listen to it.
Izel: And then I feel the answer is emotional. So then I'm just doing the negotiation with myself. Okay.
Izel: I feel stressed. I need to continue to my nights and, to be productive.
Izel: So let's think about that. So then sometimes I'm I'm feeling the power and then just having a tea.
Izel: And it goes like that, that night, but not every time.
Izel: So what I'm doing is, like, besides the negotiation, because I really went through a long process of healthy living, etcetera.
Izel: in my house, generally, I have, like, healthy alternatives, for snack. But it doesn't matter.
Izel: Even if I didn't have the alternative, healthy snack, I'm saying you can have the, I I would have the negotiation.
Izel: to eat one piece of the snack that, I wouldn't it would be better.
Izel: I I'm thinking like, how it would be better. I wouldn't eat, but now I will eat it.
Izel: But I will need just a piece.
Izel: And then but afterwards, after I will count down a little bit, I will be able to have a breathing exercise.
Izel: Okay. But I'm putting something exactly afterwards. I know what's the plan. My body knows.
Izel: My mind knows what I will do after I will eat one piece.
Izel: In order not to just continue to eat. I'm saying I will try to greet it.
Izel: So because I feel good about eating it because it's sweet, let's say.
Izel: So my nervous system again is better in a better position. Just to try something else.
Izel: So this can I can give as a part of negotiation that I'm doing sometimes to myself?
Izel: And then I agree. Relax. And then check again. I need the suite, not really anymore, most of the cases.
Izel: If yes, maybe, yeah, I will need one more piece, but Still, there's a process of stopping and calming down.
Ilay: Yes. With that also, when you're negotiating, so even you're having that piece of thing.
Ilay: What you said about mindless eating is also very, kind of sad missed opportunity.
Ilay: So when I was doing my training on health coaching, for example, so my trainer and and coached in in the in the course, would say so that he was asked if he never ate any cookies and, you know, triple chocolate, you know, big nudge, cookies and so on.
Ilay: They even ask a subway, cookie because they're trying to taste quite nice. so he said, no.
Ilay: I eat cookies, but how I eat it? It's it's a scheduled time.
Ilay: I have it with my partners. We dim the lights. He put on a new nice music.
Ilay: We look into each other's eyes and the cookie, alternatively.
Ilay: Now we split it into and then we have a fight.
Ilay: And we taste everything about it and enjoy the moment with the music, with the lights, we have a partner, and so on.
Ilay: So that becomes very enjoyable. Obviously, if you do this three times a day, then, you know, it's it's one thing.
Ilay: It's probably it will be boring.
Ilay: 2nd, it's not healthy, but Instead of missing out on it, being mindless about it, and then guilty.
Ilay: At least starting with the enjoyment a little bit, which might give some positive energy, but also what I realized after listening to that and kind of having similar experiences, not that romantic, but still Mine's the leading.
Ilay: You taste the sweetness, the sugar more.
Ilay: Then, actually, it's more difficult to finish a piece of cake or a cookie.
Ilay: Because in all your taste buds, actually, you feel the sugar ends.
Ilay: It's a lot even if you are used to it. It's just when you eat quick. You don't realize it.
Ilay: But if you slow down and feel everything about it, so in that negotiation, But if you're really mindful also, then it's easier to to kind of
Izel: you had the example, actually, to enrich the experience and make it positive, actually. Yes.
Izel: Although, even at the most the food to eat, but you can make the experience healthy. we have it.
Ilay: Yeah. just in case because I see some, audience coming in and out.
Ilay: if you missed any of the 4 s's and and so on and the loops, we will have the pdf.
Ilay: On our website. So the link is in the bio in the correct accounts.
Ilay: and there, if you also go to in the same page, after you register, you can see the 15, healthy habits we talked about last week.
Ilay: So the PDF is also there on the same web page.
Ilay: And, just to remind you, I don't know if there's anything else you want to add. Yeah.
Izel: Actually, So as we said, we don't have to really do the change step by step in these live sessions.
Ilay: well,
Izel: of course, We can have, we call it recovery call to to 12 1 to 1, and we can see how we can help you if you really see that the information that you're getting is not enough and you want to take take a action by to take action on it, and you need the support.
Izel: So we we will be happy to chat with you and to see if how and if we can help you on your journey of bringing a healthier habits in your life.
Ilay: Yeah. And it's a pre call. Yeah. The discovery call.
Izel: Yeah. In our website, or you can see.
Ilay: Perfect. Alright. You very much, everyone, and you, sir, for valuable information and your coaching.
Ilay: And I'll see you next week.
Izel: Thank for your participation, everybody, and I hope, yeah, we really are unconscious about this, to continue your with other other topics here in a week.
