Episode 62
GLP-1 Guide to Healthy Habits and Success
Navigating GLP-1 Medications and Building a Healthier You: A Fork U Guide
Introduction: The Revolution Starts Here
Welcome to Fork University, where science meets sarcasm, and healthy eating gets a reality check. Today, we’re diving into the world of GLP-1 medications, like Ozempic and Zepbound—those little injections making waves in the weight loss and metabolic health scene. Spoiler alert: Even if needles aren’t your thing, this advice is gold for anyone looking to improve their relationship with food (yes, even you, cereal-at-midnight enthusiasts). So, grab a cup of tea (ginger if you’re nauseous), and let’s get started.
Breaking Free from Diet Culture: Goodbye, Guilt
Ah, diet culture. That pesky little voice whispering, “Carbs are evil,” or “You’re only worthy if you can squeeze into those jeans from 2012.” Here’s the deal: Diet culture sucks, and it’s time to boot it out of your life. Here’s how:
- Focus on Health Over Appearance
- “Strong, not skinny” isn’t just a gym bro mantra. Celebrate wins like better blood sugar control or climbing stairs without feeling like you ran a marathon.
- Neutralize Food Labels
- No food is inherently “good” or “bad.” (Except maybe that mysterious gas station sushi. Proceed with caution.) All foods can fit into a balanced diet—just maybe not all at once.
- Ditch Unrealistic Media
- Swap those Instagram influencers with body-positive accounts. Life is too short for filter-fueled comparisons.
Taming Side Effects: Fiber, Hydration, and the Art of Not Overeating
GLP-1 medications are game-changers, but they come with their quirks. Here’s how to navigate the rocky road of side effects:
Constipation: The Fiber Fix
Fun fact: Only 10% of Americans eat enough fiber. No wonder our colons are grumpy. Fix that with:
- Whole Grains: Brown rice, quinoa, oats—because white bread is so 1990.
- Legumes: Beans, chickpeas, lentils—fiber heroes and fart-inducing legends.
- Supplements: Citrucel or Metamucil work in a pinch, but food first!
Hydration: Sugar-Free Isn’t Always Your Friend
Not all hydration packets are created equal. Skip the sugar-free gimmicks and opt for options like Pedialyte. Bonus points if you grab the popsicles—because who doesn’t love reliving childhood?
Nausea: Avoid the Grease Trap
High-fat foods + GLP-1 = a stomach rebellion. Swap fried chicken for grilled and save yourself the bloat. Greek yogurt and peppermint tea are your new besties.
Building Healthy Habits: Small Steps, Big Wins
Forget the “eat less, move more” mantra. Here’s what actually works:
- Mindful Portions
- At restaurants, box up half your meal right away. Or embrace the kids’ menu—yes, you might even score a toy.
- Protein with Purpose
- Greek yogurt, beans, and protein shakes are your go-tos. But don’t let diet culture trick you into thinking protein is the only macronutrient that matters.
- Celebrate Non-Scale Victories
- Fitting into old jeans? Amazing. Cooking a new recipe? Even better. Toss the scale if it’s ruining your day—you’re more than a number.
Long-Term Success: Sustainable, Not Perfect
GLP-1 medications are tools, not magic wands. They’re here to help you build a healthier relationship with food, not to police your every bite. Remember:
- Moderation Wins: That scoop of ice cream isn’t your downfall. Balance it out with nutrient-rich meals.
- Be Patient: Rapid initial weight loss (thanks, glycogen, and water) will slow, but consistency pays off. A pound a week equals 52 pounds a year. Do the math and cheer yourself on.
Conclusion: Fork U’s Final Wisdom
GLP-1 medications are here to support you, not define you. Focus on health, ditch the guilt, and enjoy the journey. And don’t forget: Consult a real, western-trained physician and a dietitian. Chiropractors and green juice influencers don’t count. Ok, I sometimes drink some green juice.
Transcript
>> Dr. Terry Simpson: Hey. Today's podcast is about navigating the
Speaker:GLP1 medications. But it turns
Speaker:out a lot of this advice is for anyone in the
Speaker:new year who wants to develop better eating and a
Speaker:better relationship with food. So even if you aren't
Speaker:on these medications but want to eat a little better,
Speaker:maybe give a listen. All right, on to the show.
Speaker:M
Speaker:Today we're digging into GLP1
Speaker:medications like Ozempic, Zepbound and
Speaker:others. They're revolutionary, but
Speaker:even the best tools need proper
Speaker:handling. As a weight loss surgeon,
Speaker:I've spent years teaching people how to eat better
Speaker:after surgery. Surprisingly,
Speaker:the common things we teach people after surgery who have a
Speaker:smaller stomach is the same thing
Speaker:we teach people after GLP1 medications
Speaker:begin. We also know things that
Speaker:don't work well. What we know doesn't work well
Speaker:is telling people to eat less and move more.
Speaker:Another bit of advice that doesn't work well is telling people
Speaker:to just eat less than what you've been doing.
Speaker:The most important advice enabled
Speaker:by surgery or weight loss GLP medications is
Speaker:the opportunity to repair the relationship
Speaker:with food and repair the trauma
Speaker:from years of diet culture. And
Speaker:while these drugs curb that relentless
Speaker:food noise in your brain that tells you to eat even when you're not
Speaker:hungry, these drugs do have common side
Speaker:effects. So on today's pod, we'll go through some
Speaker:of those side effects and teach you how to navigate this
Speaker:incredible journey.
Speaker:I'm Dr. Terry Simpson, your chief medical
Speaker:explanationist and this is Fork
Speaker:U Fork University, where we make sense of
Speaker:the madness, bust a few myths, and teach you a little bit
Speaker:about food and medicine.
Speaker:Let's start with diet culture.
Speaker:Diet culture refers to those societal norms and
Speaker:beliefs that value thinness, appearance and weight
Speaker:over health and well being. It often promotes
Speaker:restrictive eating, obsessive exercise and
Speaker:guilt around food choices, perpetuating
Speaker:harmful body image, weird
Speaker:ideals and disordered eating habits.
Speaker:For someone using GLP1 receptor agonists like
Speaker:Ozempic or Zeppbound for weight management and other health
Speaker:concerns, addressing diet culture
Speaker:is critical for fostering a healthy relationship with food
Speaker:and body. So here's how we want to remove some of those
Speaker:diet culture elements.
Speaker:First, shift the focus to health
Speaker:and functionality. Meaning we want you to emphasize
Speaker:overall health, energy levels, metabolic improvements rather
Speaker:than weight or appearance. Celebrate non scale
Speaker:victories such as better blood sugar control, improved
Speaker:mobility, reduce blood pressure, maybe make your
Speaker:goal this year doing the splits. Okay, maybe not the splits. I
Speaker:did them when I was 10 years old. I've never done them since. But maybe
Speaker:this year I'll do some better yoga moves. We want you to
Speaker:redefine the idea of good and bad foods, removing
Speaker:those moral labels from foods. Because all foods can fit into
Speaker:a balanced diet in moderation. Except death cap
Speaker:mushrooms. A uh, gram of them will kill you faster than almost
Speaker:anything. But encouraging mindful eating to recognize
Speaker:hunger and fullness cues without judgment. Let me give
Speaker:you an example. The power you have
Speaker:over food with the GLP1 medications
Speaker:is can eat a small amount of
Speaker:food, sense the feeling of fullness
Speaker:and walk away. You will
Speaker:notice you don't need to get it again.
Speaker:You now have power over the food. Where before
Speaker:you'd have that sense of fullness walk away, but you'd be
Speaker:back or you'd eat more later. Now you
Speaker:have a tool that will help you that, that
Speaker:encourages more mindful eating, slowing
Speaker:down, taking your time, sensing
Speaker:fullness so you don't get overstuffed.
Speaker:Setting individual goals beyond weight loss is important
Speaker:too. So we want you to focus on
Speaker:sustainable habits like eating nutrient
Speaker:dense meals, regular physical activity, stress
Speaker:management that doesn't involve alcohol or drugs,
Speaker:and personalized goals to align with those intrinsic
Speaker:measurements like feeling stronger or improving
Speaker:sleep quality. For God's sake, buy a new
Speaker:mattress. Maybe I'm talking to me.
Speaker:It's really hard to unlearn
Speaker:harmful messaging that has been placed by diet
Speaker:culture. Especially this time of year when you will
Speaker:see supermodels who are anorectic
Speaker:going on bikini clad or
Speaker:whatever clad as an ideal body image.
Speaker:They're not understanding that
Speaker:medication as a tool for health management rather than purely for
Speaker:weight loss is key and
Speaker:reinforcing that. Its purpose is to support overall
Speaker:metabolic health, meaning your body's metabolism, its
Speaker:health not confined to societal pressure.
Speaker:But as anyone who's been on any weight loss journey might have a
Speaker:bit of trauma from the absolutes of the diet. These
Speaker:new medications will help you get that better
Speaker:relationship with food. But we have to
Speaker:balance that with this caveat.
Speaker:There are some foods you may need to be careful about on these
Speaker:medications. You've probably all heard about the side
Speaker:effects of GLP1 medications. Nausea, vomiting,
Speaker:reflux, constipation. They're pretty common. So let's start
Speaker:from the bottom up.
Speaker:Constipation. Typically it's a lack
Speaker:of water and a lack of fiber.
Speaker:Fiber is a key ingredient. It's even considered
Speaker:an essential nutrient for your gut. It feeds the healthy
Speaker:bacteria in your gut or the microbiome and they produce a
Speaker:lot of incredible things to thank you. Everything from
Speaker:dopamine to your own endogenous
Speaker:GLP1. Yep, you make it in your gut. And
Speaker:some anti cancer agents that keep your colon happy and
Speaker:healthy and keeps things moving along.
Speaker:It's astonishing that only 10% of Americans get the fiber
Speaker:they need from their diet. And if you find yourself consuming
Speaker:less fiber because you're consuming less food, you
Speaker:might develop constipation. Now some
Speaker:of this can be helped with fiber supplements like citrusyl
Speaker:metamucil, etc. But those are a supplement, they
Speaker:are not a solution.
Speaker:Instead focus on finding and
Speaker:incorporating fiber rich foods and
Speaker:making them a part of your routine. You want some example
Speaker:fiber rich foods? Whole grains like
Speaker:whole grain bread and whole grain pasta.
Speaker:Another one are legumes, beans,
Speaker:lentils, chickpeas, tofu, etc. Most
Speaker:people when they think of fiber, think about fruits and vegetables. And while
Speaker:those should be a part of your diet,
Speaker:they're not a big source of fiber like the powerhouses of
Speaker:whole grains and legumes. Now
Speaker:there are plenty of you who've been indoctrinated into that low
Speaker:carb mantra of all grains are evil.
Speaker:Lets be clear, from a scientific point of view,
Speaker:grains are not evil. People
Speaker:who consume whole grains, not refined grains,
Speaker:have less obesity, less heart disease, less
Speaker:cancer, live longer. Not bad, huh?
Speaker:Uh, nothing like whole grains or brown rice,
Speaker:quinoa or even oats. Adding them to your diet
Speaker:to not only get fiber, but a lot of other benefits of whole
Speaker:grains. Legumes are another great source of
Speaker:fiber. Legumes are things like beans, chickpeas,
Speaker:lentils, even peanuts. Let me give you an
Speaker:example. Beans are great for
Speaker:breakfast. One of my favorite breakfasts when
Speaker:I go to breakfast houses is getting
Speaker:huevos rancheros. But I'm not such a huevo
Speaker:fan. But I like the beans and having those
Speaker:beans with a little bit of hot sauce is great.
Speaker:Soups you can add beans to, you can add chickpeas
Speaker:to, you can have hummus as a dip. You can add
Speaker:beans to salads, they're delicious.
Speaker:And lentils the same way. I have a great recipe for
Speaker:dal in my website. Beans are not
Speaker:only fiber rich, but a great source of
Speaker:protein and low in fat.
Speaker:Fiber is just one half of the equation for constipation. The
Speaker:other half is hydration. And hydration is something if you're
Speaker:on a GLP1 or if you've had weight loss surgery you hear a
Speaker:lot about. Let me help you to avoid a
Speaker:scam. There are lots of
Speaker:hydration packs or IV hydration packs
Speaker:for sale and most of them aren't
Speaker:terribly useful. Why? Because Many of them
Speaker:advertise themselves as sugar free, part of diet
Speaker:culture. You want to be sugar free, but here's the
Speaker:need glucose in those hydration packs, otherwise you don't get
Speaker:the full benefits of the hydration of the salts in
Speaker:that pack, including magnesium, potassium and sodium.
Speaker:Without glucose, you lose the best
Speaker:way to get electrolytes in your
Speaker:body. How do I know? Did you know
Speaker:there are 92 million kids today who are
Speaker:alive because of a simple hydration formula
Speaker:involving a 6 to 1 ratio of glucose to salt in
Speaker:a liter of water? 92
Speaker:million kids. They didn't just give them salt and
Speaker:water, they didn't just give them water. But
Speaker:true dehydration from diarrheal viruses,
Speaker:cholera, rotaviruses, et cetera. You
Speaker:need true hydration uses that formula. So what
Speaker:do I recommend? In almost any pharmacy, you can get
Speaker:what's called Pedialyte packages. These are the things we give to kids
Speaker:who are dehydrated, but they're fine for adults.
Speaker:They're available in every pharmacy. They're easy to carry with you.
Speaker:And the Pedialyte even has popsicles, so you can make them up.
Speaker:So if you're feeling nauseous, licking
Speaker:a popsicle is one of the great things you can do to get some good
Speaker:rehydration. And here's a tip.
Speaker:If you are taking a GLP1 medication and you
Speaker:notice that after you get the shot,
Speaker:you have some nausea, we think
Speaker:you should take a full packet of hydration
Speaker:about an hour before you take your GLP1
Speaker:medication. Why? Because that way we know you're
Speaker:going to be pretty well hydrated before going in it. So if
Speaker:you have any adverse reactions, at least you've got that
Speaker:down. And finally, let's talk about this.
Speaker:If you're eating less, you're going to have fewer trips to
Speaker:the bathroom. That's normal. That
Speaker:is not constipation. Let's talk about
Speaker:nausea and reflux. High
Speaker:fat foods delay digestion
Speaker:in normal people, in everybody, and
Speaker:they worsen nausea. And if you're on a
Speaker:GLP1 medication, like Ozempic or
Speaker:Mounjaro, your stomach is not going to
Speaker:empty as fast as it normally does. Things will
Speaker:sit in there. So that means that,
Speaker:I mean, I love Popeye's chicken. Who doesn't?
Speaker:But if you have too much of that delicious crust that
Speaker:will sit in your stomach, delay emptying. Your stomach
Speaker:will get more and more gastric juices become more and more
Speaker:bloated, and you won't like the result. Greasy
Speaker:and fatty Foods delay stomach emptying. The technical reasons,
Speaker:fat in food stimulates the release of a hormone called
Speaker:cholecystokinin, which releases in the duodenum
Speaker:and that inhibits distal stomach motility.
Speaker:That's our way of saying the food stays in your stomach longer. And that,
Speaker:combined with the medications GLP1s means the food's gonna
Speaker:sit there for a while. It also stimulates
Speaker:pyloric tone. Alright, what is that? At the end of your stomach is a
Speaker:sphincter called the pylorus that opens to empty
Speaker:the stomach. But
Speaker:greasy foods and GLP1s
Speaker:cause that sphincter, uh, to be
Speaker:tight. If food sits in the
Speaker:stomach longer, you get bloating,
Speaker:distension, reflux, nausea,
Speaker:and even vomiting. Have you ever had food poisoning?
Speaker:Food poisoning is when your body keeps food in your stomach
Speaker:longer until you get bloated, nausea and you vomit. It's trying to keep
Speaker:the bacteria from entering into your gut.
Speaker:That's why it's not a bad thing to vomit if you have food
Speaker:poisoning. Well, GLP1
Speaker:medicines are sort of like that. They keep food in your stomach
Speaker:longer. Now, if you eat too much or if you
Speaker:eat on top of being full, you're going to have more
Speaker:nausea. But grease isn't the only
Speaker:thing that causes food to sit in your stomach
Speaker:longer. Here's a few other things. Foods with a lot of
Speaker:added sugar, sugar sits in your stomach, breaks
Speaker:down, causing more acid to hit the stomach, leading to more bloating,
Speaker:more discomfort. Typically, these are high
Speaker:sugary drinks like fruit juice, southern
Speaker:sweet tea, soda. So instead those are
Speaker:things to be minimized. Alcohol with
Speaker:GLP1 drugs presents its own unique
Speaker:set of issues. Now, in general,
Speaker:we are working hard to tell America and the
Speaker:world that there isn't a safe level of
Speaker:alcohol. And if you can stop consuming it, you will have better
Speaker:health for it. This is in contrast to what we
Speaker:believe for many years, science advances. Sorry to take
Speaker:away your favorite afternoon drink, but alcohol
Speaker:is not good. And a combination of dehydration and
Speaker:increased alcohol can lead to pancreatitis in some
Speaker:people. So if you're dehydrated and are drinking alcohol, which
Speaker:leads to more dehydration, you can develop
Speaker:pancreatitis. So best to avoid alcohol on
Speaker:GLP1 medications or limit it to one
Speaker:glass. Many people actually find when they
Speaker:start GLP1 medications, they lose their taste for alcohol
Speaker:altogether. It might be a social thing. They're used to grabbing a beer or
Speaker:glass of wine, but. But otherwise, when they start tasting it, it just
Speaker:doesn't taste the same. It's
Speaker:okay. Remember the other thing. Because you're not eating
Speaker:that much, you don't have food quantity which absorbs some of the
Speaker:alcohol. So you're going to get a little bit tipsy a little
Speaker:bit faster. Here's a tip for restaurant
Speaker:use. When you go to a restaurant,
Speaker:if you're like the rest of us, you want to finish what's on your
Speaker:plate. Get a To go box immediately.
Speaker:We use this tip all the time for our weight loss surgery patients who have
Speaker:smaller stomachs. But think take
Speaker:that immediately. Get the to go box. Put the food in
Speaker:there. And if you don't want your friends to know that you're eating less
Speaker:quizzes of GLP1. They don't care. Really, they
Speaker:don't care. You can tell them you had a late lunch. You can tell them
Speaker:you want to save some for your friends. You can tell them you want some for
Speaker:tomorrow for breakfast. Doesn't matter. Make whatever excuse you
Speaker:want. But it's a great tip for eating less, even for your
Speaker:friends who are going out and want to lose a little weight, which most
Speaker:of America does. How about fast
Speaker:food? Well, aside from avoiding greasy things, the kid's
Speaker:menu is going to be your best friend. And
Speaker:hey, you might even get a toy with your meal.
Speaker:I mean, who doesn't want a toy? So, like, if you go to Chick Fil a, get
Speaker:the grilled chicken, please. Your stomach will thank you for it.
Speaker:But most nausea happens when people overeat,
Speaker:right? Overeating feels like
Speaker:overstuffing a suitcase. Just because you can zip it closed
Speaker:doesn't mean it won't burst open later. So for nausea,
Speaker:take a walk, take some ginger or peppermint
Speaker:tea, and if it's overdone, you start feeling the
Speaker:reflux but have to go to bed. A wedge pillow will help
Speaker:a lot. Here's another one. You're going to hear a
Speaker:lot of people who've had GLP1 say, oh, you got to have a lot of
Speaker:protein. Well, protein is a key, but don't overdo
Speaker:it. Beans, Greek yogurt, simple shakes
Speaker:can keep you balanced. There's no need to overthink it.
Speaker:We want habits that last a lifetime. And
Speaker:eating more protein can lead to people eating more
Speaker:greasy things like steaks or sausages, which we
Speaker:don't think are great overall nutrient
Speaker:balances in a healthy diet. More
Speaker:importantly, adding too much protein at the expense of
Speaker:other parts of your diet can lead to more constipation and other
Speaker:issues. Finally, be patient with
Speaker:yourself okay. Initial weight loss
Speaker:is often due to water and glycogen. So what's that? It's
Speaker:dramatic but temporary weight loss. Glycogen is how
Speaker:your body stores extra glucose. It's stored in your muscle.
Speaker:You need it for times when you're exercising, sleeping, fasting,
Speaker:just in everyday life. Many people who are overweight have a
Speaker:lot of excess glycogen stored in their muscles and they lose
Speaker:the glycogen as they burn through it when they go through eating
Speaker:less. And for every pound of glycogen you
Speaker:burn, you will lose 2 pounds of water.
Speaker:Hence, early weight loss is often rapid.
Speaker:Sometimes people even think they're losing muscle because they'll see muscle go down
Speaker:on some of these fancy scales. But you're actually losing glycogen from
Speaker:muscle. You are going to lose fat in the
Speaker:background and you will see fat loss
Speaker:come, but in a far more stepwise fashion. But here's
Speaker:the other thing. You need to liberate your scale.
Speaker:If your day is going to be ruined by a number on a scale, it's time
Speaker:to let it go. You don't need it. The
Speaker:medication allows you to listen to your body, to eat smaller
Speaker:portions. That will take care of the weight loss.
Speaker:And isn't it a great feeling to know that you can have a smaller
Speaker:portion? Feel satisfied. Walk away
Speaker:knowing you're not going to be starving later. Knowing you're not going to be called back to the
Speaker:refrigerator. Taking time
Speaker:to learn about good things to eat, learning
Speaker:new recipes for the new year, that should be your
Speaker:goal. So you can forget the scale.
Speaker:You can celebrate wins, like fitting into old
Speaker:clothes that were too tight or treating yourself to new ones.
Speaker:You deserve it. But there are plenty of you
Speaker:out there who really like to track your weight. And that's great. Just
Speaker:don't let those few pounds here or there ruin your
Speaker:day.
Speaker:And trust in in the process,
Speaker:you are going to need a daily vitamin. And there are a lot
Speaker:of choices out there. Oh my gosh. So before you buy
Speaker:the fancy AG1 for 80 to 100 bucks a
Speaker:month, try a few different vitamins. See how they settle on your
Speaker:stomach. You might find that children's chewable
Speaker:a couple a day work just as well. And they're pretty
Speaker:inexpensive. But if you want to be a little
Speaker:bourgeois and like the expensive vitamins,
Speaker:that's fine. I have a simple key for
Speaker:you. Your body doesn't care how much the vitamin
Speaker:costs. Your vitamin comes from whether
Speaker:it's a rose hip or a synthesized in a lab. Your body doesn't care.
Speaker:It will utilize them. And when you see
Speaker:all this extra stuff on the label, like I take
Speaker:a little AG1 and it has all this extra stuff.
Speaker:But the key on the label is the
Speaker:little disclaimer where it says, the FDA has not verified
Speaker:these claims. Meaning,
Speaker:don't listen to what we're saying. Prenatal
Speaker:vitamins are great too, by the way. If you want to buy the expensive
Speaker:juices, go ahead and buy it. So I want you to think
Speaker:about this. GLP1s are a lifelong medication to treat
Speaker:the disease of obesity. They give you
Speaker:the tool, you'll be able to use it. Your
Speaker:goal is to eat better and not get trapped
Speaker:into absolutisms. The ice cream you
Speaker:ate won't ruin you. You can enjoy
Speaker:it. You can enjoy a little bit of everything.
Speaker:You truly can moderate and eat
Speaker:almost anything and enjoy it. So listen to your
Speaker:stomach, mostly eat well, mostly
Speaker:plants. And yep, new medicines are coming.
Speaker:You may be transitioning to one of the new medications that are in pill
Speaker:form later on, but until then,
Speaker:your goal is great food, delicious food,
Speaker:healthy and enjoyable food.
Speaker:Well, that's a wrap. Remember, GLP1
Speaker:medications are tools, not magic. But
Speaker:I would always recommend that you go with an obesity
Speaker:specialist who are trained in GLP1s and know how
Speaker:to help and walk you through and guide the process.
Speaker:Not a, uh, coach, not a life
Speaker:coach, not a gym bro. This
Speaker:podcast was written and researched by me, Dr. Terry Simpson. And while I
Speaker:am a doctor, I am not you your doctor.
Speaker:I do want you to consult a real western trained
Speaker:physician and a good registered
Speaker:dietitian. Not some alternative medicine practitioner,
Speaker:eastern thing, chiropractor. They don't know about GLP1
Speaker:medications. Do check out the blog associated with the
Speaker:podcast at YourDoctorsOrders.com and 4Q.com
Speaker:4Q is distributed by our friends at Simpler
Speaker:Media who also help with the editing of the
Speaker:sound and make me sound better than I am.
Speaker:Special thanks to the pod God, Mr. Evotera.
Speaker:And until next time, keep your fork
Speaker:on the road to health.
Speaker:Hey EVO, these new GLP1
Speaker:medications are frigging amazing.
Speaker:They have actually flattened the obesity curve in the United
Speaker:States for the first time in 30 years.
Speaker:I am thinking that there are going to be a large population
Speaker:of America that's going to be using them. Maybe they'll even listen to
Speaker:this podcast.
Speaker:>> Speaker B: You totally missed a great opportunity for a
Speaker:much less large population.
Speaker:Choke. But no.
Speaker:Still good tips. I could use
Speaker:them. Cheers. Oh, and uh, happy New Year.