The #1 Reason Why You Should Consider Bulking
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For many people, the word "bulking" brings to mind bodybuilders with huge muscles, which can be intimidating for some women. However, bulking is a crucial step for many women who want to build the body they desire. Why?
That is what I'm going to talk about in this episode of the Embrace Your Real podcast. Join me as I dive into the topic of "bulking", break the stigma around it, and show you how it can be a game-changer in your fitness journey. I'm going to delve into the benefits of bulking for women, the macro counting approach to bulking, strategies to overcome fear, and how to determine the optimal duration of a bulk.
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Transcript:
[00:00:00] Hey there, beautiful human. You're listening to Embrace Your Real with me, Julie Ledbetter. A podcast where I empower you to just be you. With each episode, I issue a dose of real talk and actionable advice for building your confidence, honoring your body, and unconditionally loving your authentic self. Stay tuned if you're ready to embrace your real. Let's get it, let's go. [00:00:21][21.1]
[00:00:27] Hello and welcome back to another episode on the Embrace Your Real podcast. The number one reason why you should consider bulking. [00:00:33][6.4]
[00:00:34] Now, this is going to be very controversial. I'm just going to warn you upfront. No, I just want to really talk about bulking, because this is definitely a topic that comes up a lot in my Facebook group as well as in my direct messages and just in comments in general on my social media. And I haven't talked about it in a while and I thought that I would just do an episode on this so that you can just learn more. [00:00:54][20.3]
[00:00:55] My whole goal in this podcast is to educate you, empower you, encourage you in some way, shape or form. And I remember when I was first just starting out in the fitness industry and just learning all the things I remember learning about bulking. I remember learning about body fat loss phase maintenance phase, and it was just fascinating to me because it was all these things that I never really, you know, I've heard the term bulking, but I didn't really know what that meant and it was really scary for me. [00:01:19][24.4]
[00:01:19] And so I hopefully in this episode, I want you to steer away from it being scary because it doesn't have to be scary. Bulking does not have to be scary. It doesn't have to mean, you know, and bring up these images in your head of just these like massive bodybuilders with these massive muscles and they're just bulging and all of those things. I personally think that having and being in a bulking phase in some way, shape or form in your journey once, if not more, is extremely beneficial, extremely important for women who are trying to build the body that they want, because living in a constant state of a caloric deficit is not and will never get you the body that you want. And so that's why in today's episode, my hope is that we break the stigma around bulking and really show you how much of a game changer it can be in your fitness journey. So I'm going to be diving into the benefits of bulking for women, the macro accounting approach to bulking strategies to overcome fear, and how to determine kind of the optimal duration of bulk. So that's kind of the layout of today's episode. [00:02:16][56.4]
[00:02:16] Before we dive in, though, I want to share this review. It comes from Tana Banana 84. Love this. She gave a five star review and said, Just listen. This podcast is the best. Julie is so uplifting, motivating, informative, encouraging. I truly believe me, finding Julie via Instagram was a godsend. God knew exactly what I needed in this time in my life. And it was Julie. I have been using her movement with Julie app and listening to this podcast since March, and I can truly say that Julie is changing lives. She has changed mine and for that I'm so grateful. [00:02:45][28.4]
[00:02:46] That is so sweet. Oh my gosh. This is exactly why I do what I do. Like, thank you. Tandem Banana 84 for these words. Thank you so much for entrusting me and our team to guide you on this journey. It is an honor and a privilege. I never, ever, ever, ever want to take this for granted. The fact that there are thousands of you that listen to this podcast on a weekly on a daily basis is so incredible. And so thank you so much for tuning in to the podcast and leaving a rating interview and taking time out of your day to do that. If you haven't already subscribe to the podcast, it is completely free. We put out episodes every Monday and Tuesday. All you got to do is go to your podcast app on your phone. Every phone has a podcast app, type in it, embrace or rail first, make sure subscribe. And then also if you could leave a rating interview that would really help us out so, so much. Not only just know, you know, how this podcast is helping you, whether it's a specific episode or the podcast in general, but it also helps other people who stumble upon the podcast. They oftentimes read the reviews to determine if they're going to spend time listening. And so it would just greatly bless us. So, so much. So thank you in advance for doing that. [00:03:54][68.3]
[00:03:54] Okay, So first, let's dive into the benefits of booking. So contrary to popular belief, bulking isn't solely about gaining excess amounts of muscle mass. It's actually a strategic process of increasing muscle size while minimizing fat game. That's important to recognize. Important to note, let me repeat that it's a strategic process of increasing muscle size while minimizing fat gain. That's right. Minimizing fat gain. I will say that, you know, when you are on your bulking phase, fattening is not not going to happen. It will likely happen. But your goal is to have that be as little as possible in terms of gaining fat, but also helping to increase your muscle. And this is done through really a controlled caloric surplus and it's meant to be paired with resistance training so that you can optimally build muscle. [00:04:41][46.4]
[00:04:41] So by doing so, it's actually going to allow you to build that lean muscle mass, become more toned, which is such a trendy word, but it will essentially just help you to build the body that you want. So what does a bulk actually do to your body? Well, building muscle requires that you are in a caloric surplus while losing fat requires that you're in a deficit. Super simple. Something that it took me, you know, months, if not at least a year to understand that I never understood, you know, the calories in versus calories out thing. [00:05:14][32.6]
[00:05:14] I know that it's a lot more trendy nowadays, but back when I was really entering into my fitness journey to end of 2012, beginning of 2013, it was not so widely common, but that's essentially like what it boils down two. And these two goals have conflicting dietary needs, making it challenging to optimize both processes simultaneously. [00:05:33][18.4]
[00:05:34] So to gain muscle, you need to consume more calories to support muscle growth. But to lose fat, you need to reduce your calorie intake. And this is why we don't want to live in a quirk deficit when trying to build the body that you want. It's not efficient. It's not going to yield the results that you're looking for. So when you do dumbbell workouts or resistance training, you're creating small tears in your muscle fibers. And to repair and rebuild those fibers, your body needs an adequate supply of amino acids from protein. And guess what? [00:06:00][26.6]
[00:06:01] The process of protein synthesis requires energy in the form of what calories, which comes from the extra calories that you consume. So without the excess calories, your body can't really undergo protein synthesis and therefore cannot build muscle. Plus, when you're lifting weights or you're doing intense workouts, your body uses up stored carbohydrates, which is also glycogen in your muscles and liver as fuel. So to keep those energy stores replenished and ready for your next workout so you can push harder and create, you know, greater demands on your body to trigger great muscle growth. The surplus of calories will help to ensure that your body has enough glycogen, a.k.a. carbohydrates, so the calories not only help the muscle repair, but also provide the fuel for your next workout. [00:06:44][43.3]
[00:06:45] But we need to remember that muscles grow and repair during rest and recovery periods, not during the actual workout. So having a caloric surplus helps to support the proper recovery, which is essential for muscle development and growth. Let me repeat that, because this is something that I didn't understand for a long time. When your muscles are growing. That happens during your rest and recovery periods. I often thought, Oh, my muscles are growing during your workouts. Well, the work you're putting in in your workouts is definitely a key component. But the actual rest in recovery is when your muscle is actually undergoing what it needs to supply that growth, if that makes sense. [00:07:25][40.8]
[00:07:26] So the number one question that I get asked often after kind of explaining this is what did the excess calories lead to fattening as well? What about calories in versus calories out? Well, yes, consuming too many excess calories and not hitting the correct macro ratios can indeed lead to unwanted backing. This is why it needs to be done. And I'm saying it in terms really referring to bulking needs to be done strategically and paired with resistance training, which I'll chat about more in a second. But with that being said, something also is important to know. So by increasing your muscle mass, you actually elevate your basal metabolic rate, your BMR, meaning that your body burns more calories at rest. So this metabolic advantage actually can help with fat loss and in the long run can actually contribute to a leaner, more toned body. And this is this is what is so cool. [00:08:14][48.0]
[00:08:14] Like, you don't really have to be nerdy about science to understand this basic concept, but when you are increased, the more muscle you have, you are elevating that BMR Which means that when you are literally sitting on a couch watching Netflix, your body is burning more calories. And that is what is one of the coolest parts to me about building muscle and really being intentional with your dumbbell workouts and muscle growth. And yes, this is done through a caloric surplus. So the question you likely have now is how do you actually bulk? [00:08:44][30.3]
[00:08:45] So bulking is not done through just eating a bunch more food than you normally do, although you are likely going to eat more food than you are right now if you are in a class deficit or you're in maintenance. And oftentimes, you know, we see people that are in bulk mode in on Instagram and they're doing like they're eating all this food, which, you know, you have to remember that you're only seeing a window into somebody's day. You're only seeing a few seconds or up to a few minutes into some of these days. So you don't know the ins and outs of what they're doing, what they're eating, all of those things. And this can often lead to just this misconception, like, oh, a bulk just means that you're just eating whatever you want, like to the point where you are physically sick at every meal and it can feel icky. And a lot of times people are very turned off from that. They're like, I don't want that. Like, I don't want to feel sick. I don't want to have to force feed myself to do a book. But if you are not bulking with strategy, which is what I brought up earlier, that's going to lead to unwanted fat gain more fattening than you need to have during your bulk. [00:09:43][57.7]
[00:09:43] And this is why really effectively navigating a book is essential for you to understand the macros that you specifically need to hit in your bulking phase. So with a bulk, your body only genuinely needs 300 to 500 more calories than your maintenance calories right now. Similarly to your body only needing, you know, 300 to 500 calories less than your maintenance during a fat loss mode. It's not as big and it's not as drastic as you might think. But not only do you just increase your caloric intake by, you know, 3 to 500, but your macro ratios will also change. So if you increase your macros by too much or you increase your caloric intake without adjusting your macro ratios correctly, likely it's going to result in your book not being as effective as you. Want it to be, and you might face the risk of unwanted an additional sacking than what you could subsequently have if you're doing it in an effective and efficient way. [00:10:37][53.5]
[00:10:37] And again, I want to bring this up because I think sometimes people also have this misconception where booking or being in this booking phase is where you're just going to build all this muscle and you're not going to have any fracking. When you are in a surplus, it's likely you're going to gain some fat. But you can, like I mentioned, minimize that by by doing it very strategically and very effectively, which is why I always recommend when you are entering into any phase of macro accounting, you have your macros accurately calculated, not only because you need to make sure that they're aligning with your body and your goals, but also to ensure that they're accurate. [00:11:11][34.2]
[00:11:12] You're not just pulling a number out of thin air or following somebody else's macros, which both of those things are going to result in likely you not seeing the results that you want. So if you are curious or you want to learn more about how to get your macros accurately calculated, I do have a program for that. I will link it in the show notes below. It's called the macro accounting made simple dot com. And in this program we you know, you fill out this extensive questionnaire form and we ask you what phase of the macro accounting you want to go in. [00:11:38][26.2]
[00:11:38] So do you want to go into a body fat loss phase? Do you want to go into a bulking phase, a maintenance phase, all these things. And if you are unsure, we can always, you know, kind of guide you based on where you're at, what your goals are, what you've been doing and all of that. But just having some guidance along the way. I will link that in the show notes if you want to go check it out. But essentially in the muscle building phase, it can really be as long as you want. [00:11:59][21.2]
[00:11:59] But in many cases that I've seen over the last ten years, it's safe to do, you know, 15 to 20 weeks at a time because it is a slow it is a gradual process. Similarly to reverse dieting. If you've heard of any of my reverse dining podcast that I've talked about, it's you want to be very strategic in that as well. It's going to require patience to grow those muscles. It's going to require that you are pushing yourself in your workouts, you're focused, you're following a program where you are able to implement that progressive overload in some way, shape or form. It's really like think that this ad that you're, you know, sitting in a room and you're watching a can of paint and you're waiting for it to dry. It's going to take a while, but commit yourself to it and just remember the outcome. [00:12:40][40.4]
[00:12:41] One piece of advice I would recommend is if you've never taken a DEXA scan before, you start this process, or for that matter, if you if you're not even interested in the bulking phase, you know, maybe you're going into a maintenance phase or body fat loss phase. I just encourage anyone to get a DEXA scan if you don't know what that is, if you're not familiar with what it is, it's essentially just an imaging test that measures the bone density your strength. And it can it can really provide helpful details about your risk for osteoporosis, which is bone loss fractures, bone breaks. But this test can also help you to measure your body composition, such as body fat and muscle mass. And this is a really cool like this is one of the tests I wish every single person could do and stop relying on the scale and even stop relying on progress photos because, you know, maybe you're bloated on the day that you took your quote unquote after photo and it's not accurately depicting what is actually going on in your body. And so the more data you have in terms of your body composition, such as the the percentage of body fat versus the percentage of muscle mass, it can provide so much insight and also it can be very motivating. [00:13:47][66.5]
[00:13:48] So if you are just wanting to start out some sort of phase, a macro accounting, I encourage you to type in D x A, I'm not affiliated with them in any shape or form, but they have them pretty much all over the country. And you can go in. I don't know how much it is recently. I haven't gotten one in years, actually. I would love to get one in this phase of my life. I'm just kind of see where I'm at. I have no idea where it is or how much it costs. I don't know if insurance covers it. You can check all of that out and kind of Google and see, But it is super helpful information if you can do that. So before you start a phase and in particular, let's say you want to start the bulking phase, get one before and then, you know, after 12 to 15 weeks you can schedule to have another scan to kind of see where you're at in terms of body fat and muscle mass ratios. If you are in a bulking phase and that's what you've committed to, just remember you likely will see your body fat percentage go up, but you should also see your muscle mass go up like that is the whole goal in your bulking phase is to increase that muscle mass while minimizing as much as you can your body fat percentage. [00:14:49][61.3]
[00:14:50] So now that we kind of know what a bulk is, how it's effective, what it's required, let's kind of talk about the overcoming, the fear of bulking, because this is kind of the biggest hurdle that I see many women struggle with when it comes to bulking. And it's because, you know, they have that picture, like I mentioned earlier, of just this bodybuilder that's just bulging with muscle and just like huge and you know, you're like, I don't want to do bodybuilding, I don't want to look like that. And so it can scare people off. But here's the thing A bulk doesn't always mean that it's going to make you bulky. And that's why I personally have had a really hard time not saying this until now. [00:15:26][36.1]
[00:15:26] Now because most of us know it as a bulk. And I really wanted to make sure that you guys are understanding what I'm talking about, but I actually call it a muscle gain phase and I call that I call it that for many reasons. One of them being that in my mind it is breaking down barriers and it's allowing me to really focus on what the actual phases doing in your muscle building phase. You're in a clear surplus. So either I'll call it a muscle building phase, I'll call it a class surplus phase, whatever you decide to call it, it just associates in your brain what it actually does. So for me, I don't have a good connotation with bulking. I just find it to be an icky word. [00:16:02][36.2]
[00:16:03] I don't have positive feelings with it, so try to take that aside and I would encourage you to be, you know, especially if you're going into this phase saying, you know, I'm going into a muscle building phase and reminding yourself of that like muscle building is an important factor If you are wanting to build your overall muscle and just remembering that that is it can have so many positive benefits. One of them, like I mentioned earlier, helping to increase that BMR basal metabolic rate, whereas, you know, it's allowing your body to just be more efficient with burning calories even at rest. [00:16:32][29.3]
[00:16:33] Remember, this muscle gain equals a leaner, more toned body, not a bulkier body. And I say toned again, it's such a showy word. And I only say that because we know what a toned body is like. We want that. That's the goal of many women. They want to feel strong. They want to look strong, but they don't want to look bulky. And the truly, the only way to get a lean, toned body is through building muscle. And the best way to build muscle is be through being in a class surplus. So if we can change what we call it, not calling it a bull, not associating with bulking, we likely won't be as scared of the process. [00:17:08][35.5]
[00:17:09] So really shifting your mindset from fear of weight gain and focusing on strength, focusing on confidence, focusing on overall well-being, trusting the process, staying consistent, and you will see the transformative power of a well executed book a.k.a muscle building phase. And for me, I remember when I went into my first muscle building phase, I had to really set my eyes on the goal and reminding myself, you know, I might get discouraged if I'm feeling like my pants are feeling tighter, or if I'm just feeling a little bit heavier than I normally do. [00:17:45][35.7]
[00:17:45] But remembering this, too, is a season and a season that's super important in terms of your journey, especially if you're wanting to be stronger. If you're wanting to actually build some solid muscle, it can be so beneficial and so just constantly reminding yourself of that. So when you go into this phase, you know, I would encourage you to sit down for 10 to 30 minutes and say, okay, what are my objectives with this? And reminding yourself, like I am building muscles so that I can, you know, in the future feel stronger, be leaner, be more toned, all of these things, or I want to have more muscle because I know that having more muscle is going to just overall increase so many factors in my life. [00:18:25][40.3]
[00:18:26] It's going to allow me to have a more efficient body and metabolism and just reminding yourself of those things and keeping it in a place where you constantly see it so that on the days or on the weeks that you get discouraged in your book or in your muscle building phase, you are reminding yourself of the bigger picture instead of just getting so caught up in your head. So the next question that naturally people ask me when they learn about the muscle building phase is what happens after. [00:18:52][26.5]
[00:18:53] So with macros, you never likely want to keep the same macros year round. And this is because our phases will change unless you are just constantly in a state of maintenance. That is the exception. And you know there are people that they just live in their maintenance, they don't really have, you know, big goals or big aspirations. They don't want to build a ton of muscle. They're kind of like where they're at and that's great if that's where you're at. That's where I've been out for a while. I have been at maintenance. It's awesome. But the cool thing about macro counting and the thing that I think a lot of people don't understand about macro accounting is that it has so many different phases, right? [00:19:27][34.4]
[00:19:27] There are so many different phases, which is really cool because it allows you to adapt your season of life to a specific phase. So after you have successfully gone through your muscle building phase, the next step then likely becomes a cutting phase or a body fat loss phase. But again, the key here and you'll see kind of a theme here, you can't just automatically enter into this huge body fat loss phase. I know that, you know, at the end of your muscle building phase, you likely will just be ready. You're like, okay, I am ready to feel good. I'm ready to see this muscle that I have built, you know, for the last 12 to 15 weeks. But you can't just be in a 500 caloric surplus, 500 calorie caloric surplus, and then the next day go to a 500 calorie Clark deficit that is going to literally kill your metabolism. It's not going to be efficient. You're going to be working against yourself. You know, So again, if your body is used to getting X amount of calories and then the next day it gets, you know, 600 to 1000 calories less for the next 8 to 10 weeks, your body is. [00:20:26][58.5]
[00:20:26] Going into conservation mode and clinging on to fat instead of burn fat. And that's not what you want. So after you do a muscle building phase, I encourage you to then get your macros recalculated to a body fat loss phase and start very conservatively. And the reason I say that is because our bodies are amazing. So I've talked about this before, but I've gone through four full reverse diets and it has reversed dieting, although is a totally different topic. I have some podcasts on that, so you can just scroll through kind of the archives and see the episodes that I talk about. Reverse dieting one in particular, Episode 46 It's an OG episode, but it will really give you kind of the breakdown of reverse dieting. But when I reverse dieted successfully, and because I've done that four times over the course of a decade, right, I'm not saying I've done this four times in a year. Absolutely not. I've done it over the course of a decade, has really allowed my body to be at maintenance mode in a higher amount of calories than ever before. And so for me, I wouldn't have known that unless I started conservatively. [00:21:25][59.4]
[00:21:26] So you really want to start conservatively and just see how your body responds. Stay consistent. Also, one thing that I will know is if you want to stay consistent, it needs to be realistic. And you just again, going from what you were eating in a muscle building phase to then extremely cutting your calories, you're likely going to go mentally. It's going to be really hard, which will likely you're not going to be able to follow through with it. And so just slowly kind of easing in week by week, chipping away, you know, the 50 calories less than your maintenance, 100 calories less than your maintenance, and really getting those macros dialed in and calculated so that you can follow it. And the one piece of advice that I would encourage you to do if you have completed the muscle building phase, but even in the muscle building phase, if you're listening to this and you're like, yeah, I really, you know, I'm going to commit for 12 to 15 weeks to go into a muscle building phase. [00:22:15][49.1]
[00:22:16] Be patient, be consistent. Consistency is absolutely key. So you need to be hitting those macros, you know, plus or -5 to 10 grams. You just want to make sure that you're setting yourself up for success. And also just knowing that this is not going to be a forever thing and knowing that your body is so awesome in terms of being able to adapt to whatever you're doing. And so if you're consistent over time, you'll have less data points to pull from. If something's not working, you'll say, You know, I've been consistent in my macros plus or minus, you know, 5 to 10 grams. So you'll know, okay, maybe it's time for me to move on to my next set of macros. [00:22:53][37.1]
[00:22:54] And if this is all sounds overwhelming to you, I promise we break it down in our macro counting mean simple online academy. When you go into whatever phase it is, we will give you sets of macros and it's not weeks. So when you see set one that that doesn't mean you know that will be your weak one. But when you go and see set two, that doesn't mean week two of your macro counting journey. It means likely 4 to 6 weeks. So every 4 to 6 weeks you're adapting your macros to ensure in manipulating your macros to ensure that your body doesn't get accustomed to what it's been having. Right. For 4 to 6 weeks. So I don't want to confuse you in this. I promise we break it down in our micro can mean simple. We try to really have that program be the most comprehensive but also simple approach to macro counting so that you can fully understand it. Because I think when people fully understand the tool of macro accounting, they realize that, number one, it's not as overwhelming and daunting as they thought. [00:23:50][56.5]
[00:23:50] And number two, it's something that they will always have in their toolbox for the rest of their life. And like I've said this in many podcasts before, women will likely not macro count their whole entire life. For me, I personally was pretty consistent with macro accounting for 7 to 10 years of my journey. Now that I'm on my 11th journey of my fitness career, I dabble into macros. Every now and then I kind of check back to see where I'm at, but I have it has become a lifestyle for me. I know what it feels like to properly feel my body. I know what it looks like to have 20 grams or 30 grams of protein. I know what 15 to 20 grams of fat looks like. I know what 30 to 50 grams of carbs look like? Like it's just something that I have learned and it's become second nature for me just because I've done it so consistently over the past few years. But just having that in your toolbox can be super beneficial because who knows? You know, maybe you were in a muscle building phase, then you went into a body fat loss phase, then you had two or three kids and now you know, you have this itch to build more muscles. You're going into a muscle building phase. Like then after you're done with the muscle building phase, you go into a body fat loss phase and now you know you're living your best life as a strong mom of two or three kids. Like everybody, season is going to change. [00:25:00][69.8]
[00:25:01] And that's the beautiful thing about macro counting, is that it will always be there in that you always have the phases to kind of ask yourself in this season of life, what's most realistic? What am I wanting to do and go from there? So I hope that that was helpful for you. I hope that you gain some insight and also maybe some encouragement. Maybe I encourage some of you guys to start the muscle building phase. [00:25:23][21.7]
[00:25:23] Remember again, really that association with the word. Rates are important in our brains of muscle building phase or the clerks surplus phase. Trust me, it is not as scary and daunting as it might feel right now. Once you do it, I will tell you I have had some of the best of workouts in my muscle building phases, and when I think back, I'm like, It makes me want to go into a muscle building phase, even just thinking about it right now, because I'm like, I feel so dang strong and there is nothing that can take away from that feeling. When you are in a workout and you are just feeling so strong and you are, you're just proud of the work that you've put in and the muscle that you've built over time. It's awesome. [00:26:02][39.6]
[00:26:03] So again, embracing this phase and really helping you to overcome that fear will just empower you to do it. And we really, when you understand the science behind it, it will unlock your body's potential for muscle growth, increase your metabolic rate, and help you to achieve this sculpted physique that you've always wanted. So again, really remembering that macro accounting can serve as a blueprint to optimize for your muscle building phase and overcoming that fear is crucial to embracing this process. [00:26:33][29.6]
[00:26:33] So if you are wanting to learn more, again, I have a program, it's called the Macro Accounting Mid Simple Online Academy. And when you do that academy, you can also, you know, you're going to you're going to pick a phase or you're going to ask us to help you pick a phase four. You're going to go through that phase however long it is, 12 to 15 weeks, depending on what you know, what you're in. And then from there, if you need to get your macros recalculated, you can always email us programs at Julia Ledbetter dot com. We are more than happy to help recalculate your macros for you and we'll send you over a link. And it's you know, you don't have to buy the macro accounting meet simple program all over again. So we are really here to help you and help empower you on this journey, but also kind of break it down for you so that it's not as overwhelming and daunting as you might think it is. [00:27:17][43.5]
[00:27:17] So that's all that I have for today's episode. I hope that this encouraged you. I hope that this educated you in some way, shape or form. If you have a friend or someone that maybe you were talking about this, this specific topic before and now you're like, Oh, have a lot more clarity on it. Send it over to them and say, you know, this podcast gave me more clarity on the topic that we were talking about, or maybe it reinforced some beliefs that you were having and it is encouraging you. Hopefully, I'm hoping to encourage some of you guys to go into the muscle building phase because I'm telling you it is a total game changer long term in your phase. And trust me, in a year and a year and a half, you are going to come back. And I'm telling you that there are going to be people that say, thank you. I took the leap. I did it. I am so grateful that I did. So that is all that I have for today's episode. I love you so much. I mean it. I'll talk to you next. [00:28:05][47.9]
[00:28:11] All right, sister. That's all I got for you today. But I have two things that I need you to do. First thing, if you are not already following me on the gram, be sure to do so. Julie, A lot better. Yes. It's with an eye in the middle for that daily poser about real talk. Healthy tips and tricks and honest accountability to keep your mind and heart in check. The second thing. Be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world. And I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace Syria because you're worth it. [00:28:11][0.0]