159. There's no shame in a jar of sauce.

Let’s talk about convenience food – the frozen meals, the microwave rice, the jars of sauce you throw into a pan when you're too tired to think.

There’s so much judgement around these foods. They're often labelled as lazy, unhealthy, or 'not real cooking', but is that really fair?

In this episode, I am breaking down the stigma around convenience food and exploring how it can actually support your intuitive eating journey. 

From saving your sanity on chaotic evenings to helping you stay fed during tough times, convenience food has its place, and it deserves some respect!

I’ll chat through the pros and cons, the classist nonsense that often gets tangled up in these conversations, and how to use convenience food in a way that feels intuitive and guilt-free. 

Spoiler: you're allowed to eat the ready meal *and* be a grown adult who cares about their wellbeing.

What I cover in this episode:

• Why convenience food gets a bad reputation
• How diet culture and classism influence our food choices
• The actual benefits of using convenience options
• How to tune into what works for you without guilt or shame
• A gentle challenge to embrace convenience without apology

Also, stick around to the end to hear me talk about my new course - Confident Conversations With Your Doctor - and how you can get it at the cheapest price if you leap in right now.

Transcript

0:09

Welcome to the Intuitive Eating and Body Positivity podcast. I'm Terri and I'll be talking about all things intuitive eating, body positivity, and health at every size. And shaking off weight stigma, diet, culture, and food rules so that we can all have a better relationship with food and our bodies. A up duck. Hi. You okay? My non-UK listener friends will have no idea what I've just said. A UPD duck is like, Hiya. How you doing? Are you all right? Kind of a thing. I'm gonna teach you the ways of the UK here. Uh, not that I'm, that well traveled around the uk, of course. Um, it's not that big a place, is it really? Compared to the other countries around the world. But yeah, I'm not, I'm not that well traveled really, unless I've been there to visit family or to go to a pool tournament or on a family holiday years ago. I've probably not been, I'm not that. Kind of person that goes off on jollies every weekend. Maybe I should be, maybe that's what I should do now. Maybe I should get myself a little camper van. Shall I do that? Get a camper van. Me and my husband have joked about that. Maybe it should not be a joke. Get a little van and just go off on little jollies. Hmm. That's something to think on, isn't it? Um, yeah. Welcome back. Welcome back if you're new here. Hi. I'm really happy that you've joined me and if you're not, hi, welcome back. Um, today I thought we'd go into a topic that a lot of people have some quite strong feelings about. It seems convenience of foods. You know, the ones, microwave meals, frozen pizzas, jars of sauces, tin stuff. Packets of pre-chopped veg that you know cost a little bit more, but they stop you crying for 20 minutes. You know, when you don't have to chop an onion. There's loads of judgment that gets wrapped up in these foods, and some people see them as lazy. Some people see them as unhealthy. Some people see them as not proper food. And to be honest, we've probably all heard that in our own heads. Once or twice, haven't we? You should be making this from scratch. You should be trying harder, you should be doing better. You know, that sort of thing. And actually I wanna challenge that because as a person now with a chronic long-term health issue that creates havoc with my energy. I need these things in my life. But. Not only have they been good for me on that basis. It got me thinking about how acceptable they are as a general kind of food group. Food group. They're not really a food group, are they? But you know what I mean? Um, it got me thinking about how we accept them or don't accept them, and the moral judgment we place on them. Uh, I'll get into it. I'll really get into it, but let's, let's have a look. So. To give you a bit of an idea, the other night I was absolutely shattered. My energy levels are up and down, up and down, and I have days where I am so tired that even brushing my hair feels like too much effort. What saves me on those days? Jars of food. Tins of food, food from the freezer, a curry out of a jar, and some microwave rice. It's not gourmet, it's not organic, it's not made from hand blended spices, all marinated in, you know, on the meat hand, prepared with love, all of that sort of malarkey. Not a vegetable in sight, but it's hot and it's tasty and I don't have to think about it, and that is just what I need some days. So we need to talk more about the relief and the joy and the practicality of convenience foods rather than just the shame and the assumptions of it. Right? Let's get into it. Convenience food is basically anything that is gonna take the edge of meal prep. We are talking everything from actual ready meals, you know, that you can buy in the supermarket. They, they're already cooked, they're there in a tray. You just bung them in the microwave. Through frozen food of any kind, instant rice, tins of beans, pre-chopped vegetables, meal kits, jars of sauces, the little spice blends that mean you don't have to faff around with 10 different jars of herbs. You know the kind. It could even be something as simple as buying some grated cheese instead of doing it yourself or using a rotisserie chicken. Rather than buying a chicken and cooking it from scratch, you know, roasting it yourself. Some of these foods are more processed than others. Some are packed with nutrients and some are just there to make life easier. But the point is they all have a place at the table. Some will pack a real nutritional punch while others are simply about giving you some time and energy back. And while they're all valid. You know, tin of Beans, your frozen lasagna, your jra sauce, they all serve a purpose. Depending on what you need in that moment, whether it's nourishment, whether it's ease, whether it's a break from decision making, those foods are there to support you. There is no need to attach a moral value to how long something took to prepare. Food is food, and you're still a good, capable person no matter how that food got onto your plate. Right? The stigma is real around these things, though this bit is important, the judgment that we have around convenience, food isn't just about health. There is a lot of judgment around. Classism, ableism, diet, culture, all these things come into play when we, when we think about, um, when we think about convenience foods, there is this toxic idea that if you need convenience food, it means you failed in some way, shape, or form. That you are lazy, that you are careless. That you are incapable somehow. People associate tin soup, for example, or frozen chips with being poor or not having your life together somehow, you know, if you've got to eat from the freezer, if you are eating nuggets and chips or sausage and chips or, uh, let's think burgers, whatever it is, I don't know. The list is endless, isn't it? This list of foods that comes from the freezer, we see that as cheaper food. We see it as less, less, um, quality, I guess, and more affordable than fresh food. I. And we think of it as you, you haven't got your life together. You know, if you can't make a burger, if you can't get some mince beef together and a few herbs and an egg and you know, make it into a patty and then cook it yourself, what is wrong with you? No. Sometimes you need to get a burger out the freezer. Sometimes you need to get a burger out of a packet in the fridge. I don't make my burgers all the time. In fact, very rarely anymore do I make burgers because the ones you can get in the supermarket are just as good, if not better. It's pretty much the same ingredients, a few more, probably few more preservatives and bits and pieces, but that burger that you can get from the supermarket, what is wrong with it? Nothing. The burger that you've got in your freezer. Do you like it? Do you enjoy it? Is it what you want? Then what is the problem? Personal preference comes into this, you know, you're allowed to like what you like. Diet culture piles it on too. It idolizes fresh, organic, home cooked ideal foods. The idea that you should grow your own veg. Batch cook from scratch. Always be whipping up something wholesome and Instagram worthy. That's what you are told is the right thing to do. And any less, well that must mean you just don't care about your health, right? How many diet copes have you been to? If it is plenty, or even if it's just one, you will know that the message there is. Buy food, cook it from scratch, buy ingredients, make your meals on these plans ready. Meals and things like that are loaded with syns points. You know, whatever you're counting and you are encouraged to cook from scratch. You are discouraged from eating convenience foods, diets. Imply that the better, healthier way to cook is to cook from scratch. These things are not always accessible. This food is not always cheap. Doing it this way, for a lot of people, the convenience foods are the cheaper way to eat. They are the easier, more accessible way to get food in, good quantity in the house. And we have to consider what's important here. That picture, that diet culture puts on about the fresh food, the organic food, the home cooked meals, it's not always realistic for people. Not for everybody, and certainly not all of the time. Some people are juggling three jobs or more. Some people are working long days, some people are exhausted from parenting. Some people like myself are dealing with chronic illness. Others might just not be in a good place mentally, and for them, if a frozen ready meal means that they're going to eat that day, that is the better choice for them. I would much rather see somebody take a frozen ready meal out and put it in the microwave and have something that's gonna give them some. Nutrition, some food, some energy than not eat at all because they can't, they just can't manage it. Or if you're just having a bad day, right? Sometimes you're just having a bad day. How many times have you had an absolute guts full of the day and you've been like, I'm just gonna get a takeaway. I'm just gonna get, I've had enough. I'm just gonna get a takeaway. Or I couldn't care less. Get the pizza out the freezer. That's what we're having tonight. Convenience food can be the lifeline in all of these situations. Convenience, food can be the difference between eating and not eating. It's not a failure, it's not a flaw. It's a choice. And it is a choice that can be smart and practical and nourishing. So. Let's give these foods their glory, shall we? Right. Let's talk about the good side of convenience foods. They save time and energy. This is a biggie in a world where we are all juggling so much. Now that matters for me. I am trying to juggle a part-time job. My business, my family. My pool hobby. All these things, they're choices, right? Most of these things are choices. Well, no. Well, my family was a choice at one point. Now I'm stuck with them. But you know, that sounds awful, doesn't it? But you know what I mean? I don't choose that. I have to look after my family, but you know, I wanna spend time with my family and I wanna. Make meals for my family and things like that. Uh, I don't choose, I don't choose to go to work. I need to go to work. Uh, but I, to a degree, I choose to run my business. I choose to go and play pool. I choose to do tournaments and things like that. I'm trying to juggle all of these things. I. Right, some I have chosen, some I have not chosen, and these foods make life easy for me. If I need to walk through the door, get something in the oven, feed the family, and then get out the door in an hour, while I am not cooking a lasagna from scratch, am I? That is not gonna happen. I would have to be Wonder Woman to be able to make that happen. Come through the door, cook a fresh homemade lasagna, feed the family, sit down, have time with them, talk, you know, as people like to do between each other, and then get out the door in an hour. Never. It's never gonna happen. No. For me, the better option is something quick. Some kind of convenience food, convenience foods also reduce decision fatigue. Decision fatigue is. Horrible, quite frankly. You know that thing where you stand and you've got the cupboard doors wide open in the kitchen and you are looking at everything or the fridge door and you're looking at everything and you're like, oh, I just don't know what to eat. There is plenty here to choose from. Just can't make the decision. Or when you're doing the shopping list, this is the worst for me. The shopping list. Planning the meals for the week. I'm like, what are we gonna eat? Oh, I don't know. I'm so sick of thinking of meals. I'm so sick of trying to create new things to eat. I'm so sick of trying to put different meals on the table. That's decision fatigue. So convenience foods then mean no more staring blankly into the fridge. No more staring blankly at the cupboards. No more. Wondering what you're gonna do with the vegetables that are rotting away in the bottom of the fridge drawer. You know, these things matter. They make balancing meals easier as well. I know we have a tendency to think of convenience foods as not a healthy choice, as lacking nutrients, as unhealthy options, but actually when you think of it as a whole thing. They make balanced meals easier. Frozen vegetables? No. Frozen veg is great because when it's frozen, it's usually frozen very, very quickly. After harvesting, it's usually flash frozen, which means it's frozen quickly and there it stays with all the nutrients still packed in there. We actually get. Well can get more nutrients from frozen vegetables than we can fresh vegetables because with fresh it takes its time to get to the supermarket and then you've gotta buy it. Then it sits in your cupboard or your fridge for a few days before you use it maybe. And then you cook it and, and all this time the nutrients are degrading, but the frozen veg is just there, ready to go full of nutrients. Pre-cooked grains, things like quinoa and rice and things like that. Pre-cooked things in packets that you just need to put into the microwave or, you know, you can chuck them as an added into a meal that you are making. So, um, yeah, I would have them on the side of a curry, for example, pre-cooked rice, and that means that I've got the curry. And it means I've got some carbs on the side that's gonna fill me up, give me some protein, and you know, make me feel a bit more satisfied about my meal. Jarred sauce can also be combined into something really tasty with almost zero effort. So you can have these jars of that are packed full of vegetables. Um, let me think. So a, a pasta source is a good example. If you get, I mean, you, you might have to, yeah, let me caveat this. You might have to spend a little more to get the better quality source, but in HR of pasta source, you might find a load of tomatoes. You might find some other chopped up vegetables, like onions and things. You might find some herbs and spices. There's lots of little things in these jars that actually do contribute towards your diet. The same with stir fry sauces. If you get a jar of stir fry sauce, quite often things like a sweet and sour sauce will come with extra bits of fruit and vegetables in them, pineapple peppers, onions, that sort of thing. So they can contribute to a balanced diet. And when you then combine them with other things, you are, you've got an overall kind of really nice meal there on your plate, especially when you think of things that you might be able to add to as well. You can get the cheaper AVA sauce, like the tomato based pasta sauce, and then. Throw in some frozen vegetables, two convenience foods, one really nice kind of balanced nutritional meal by the time you've finished throwing everything in there, you know, so they can be combined into something really tasty and really satisfying. Without an awful lot of thought, and this is especially helpful for people who are struggling mentally, physically, emotionally, it means you still eat something. If you've got a jar of sauce, some frozen vegetables, some frozen rice, or ready-made mash, whatever it is, it's helping you to put food on your plate, and that is powerful. That's not just helpful, that's powerful. That's taking control and making sure you're still eating. They can actually be more budget friendly because if you are having lots of fresh foods, but wasting them. Because they don't get used 'cause you haven't got time or the energy or the drive to do it. Sometimes you can end up wasting quite a bit of the food that you buy. Convenience foods, you don't have that wastage. If you've got frozen vegetables. You are not wasting food, you're not bending them, you're just taking what you need and putting the bag back in the freezer, right? So there is a real budget conscious approach to this. Some foods that are convenient, foods are cheaper than others. Some are more expensive than others, but even the more expensive ones you might find actually are more cost effective because you don't get the wastage. So it's worth a consideration, really. So yeah, frozen veg, brilliant. Ready to go? No peeling, no chopping, no cooking skills required. We also forget when we have this conversation that some people just can't cook, and that's okay. It's okay if you don't know how to cook. There are options there to help you. So with the vegetables. No peeling, no chopping. Lovely tinned pulses, tinned beans, that sort of thing. Lifesaving, highend, fiber protein. They last forever. It's not like you've gotta buy them and eat them in two days. They're still gonna be there in a year. No, don't take my word for that. They're not gonna still be there for a year. Well, they might be still there for a year only if you haven't eaten them, but you probably shouldn't eat them after a year. Check the dates on your tins people. In fact, go do that. Check the dates on your tins. But they last a long time is my point. Pre grated cheese, I mean, that's just self-care, right? Plain and simple. Oh, ain't no one got time for grating cheese. Now, grated cheese is more expensive. You are gonna pay more money for the weight of the cheese, but do you need that? Do you have problems with your hands? That mean you cannot grate cheese? Does this grated cheese mean that you get some extra calcium and goodness that cheese gives you into your diet? See, when you think about it like that, completely different, isn't it? A bag of frozen onion can really take the stress out of cooking. Onion goes in everything in my house. What about you? It goes in everything, onion and garlic. Two massive staples in our house. Some days it is easier to get a bag of frozen onions out of the freezer and sling it in to the pasta sauce that I'm making or. Oh God. I mean, and goes in everything and everything here, so it, some days it's just easier to get that bag of frozen onions out and sling it in. It's not always the case. Some days I'm chopping an onion, but other days I'm pulling it out the freezer and then ready meals. Actual ready meals can simply mean the difference between eating something and skipping a meal entirely. If you live on your own as well, it can be an easier way to make sure that you are having a cooked meal every day. There are different degrees of ready meal. Obviously there is going to be a case of you get what you pay for. Probably with these things, if you're looking at quality of ingredients and things and quantity of food is probably gonna pay you to pay a bit more, but. If it is the case of pay a bit more, have a ready meal and eat something, or don't bother, I'm going with the eat something option. So convenience food is not the enemy. It is a tool. And like any tool, it works best when you use it with kindness and flexibility and you see it for what it is and its actual uses and with no shame, right? Like anything, there can be drawbacks. Some ultra processed options don't leave us feeling satisfied or nourished, and that might be for a variety of reasons. That might be because of the actual food that's in it. It might be that there's not an awful lot in there, so the meat content is low, or the vegetable content is low. It might be that there's a lot more source than actual. Other ingredients, if you know what I mean. So it might be that you buy a ready meal and it's not quite the quantity that you like to eat, so you chuck some frozen veg in there and bulk it out a bit. Absolutely fine. It might be that you're not satisfied for other reasons, so it might be that there is not enough variety in it. The flavors aren't as good as you would like. You are not full from eating it. Uh, there's not enough texture to it. Or maybe you just lack that comforting sense of a proper meal. Nobody here is saying that a ready meal is going to satisfy you the way that a proper f See, I've said it, A proper home cooked meal. You know what I mean? I don't mean that that is more in. Important and more proper than a ready meal. But it's what we say. Isn't it a proper home cooked meal? Nobody is denying that that cooked meal, that home cooked meal is going to be more comforting than a ready meal. No one's denying that. So you might find that if you've eaten a ready meal because you need to, because of time restrictions, because you're not feeling up to cooking, whatever, that you eat it and you're not quite satisfied and you, you might be, well, I'd really have liked a bigger meal. I'd really have liked a home cooked meal. I'd really have liked to roast dinner. Whatever it is that it ready meals can leave you lacking in satisfaction. And in nourishment, in all fair. In all fairness, some options are quite high in salt or sugar or fat, depending on what you're buying. They do have to give them flavor. They do have to make them longer lasting, that sort of thing. And when they do that, they end up putting in salt, sugar, fats primarily. So depending on how you feel after eating them. They might not always hit the spot, and that's not something to panic about. It's just a chance to check in with yourself. Because we're about awareness, aren't we? Not anxiety. So if you are regularly eating something that leaves you feeling a bit sluggish or foggy or unsatisfied, then it's worth taking a little look and saying, is this actually helping me to feel good? Is this actually helping me to have a good relationship with food or do I. Need to change it up. Do I need to do something with this to make it still accessible, but more satisfying? But whatever it is, we're not here to do the guilt thing or the shame thing. We're just curious about it, right? So when you're asking if that food makes you feel good, it might be a no. And then that's an opportunity for you to think about how you can change it up, not feel guilty about it, not feel shameful because you've eaten a convenience food. Some meals can be a bit lopsided, right? All carbs, no color. No protein, nothing that keeps you going. But that doesn't mean that the whole concept is flawed. It just means that you might need to tweak it a little bit. Throw in some frozen peas. Throw in some chopped onions. Uh, top it with a poached egg, maybe. Oh. Are you any good at poaching an egg? I am rubbish at poaching eggs. If you follow me on Instagram, you'll have seen some of my efforts. I do celebrate when I do a really nice poached egg. But they are few and far between. But anyway, Chuck an egg on top if you can't poach an egg, fry an egg. There we go. Fry an egg, stick it on top, add a handful of spinach, add a few nuts. These do not need to be chef level additions. They can just be small little tweaks that make a big difference to how you feel after eating, and they keep the convenience food feeling satisfying and supportive and easy. And you can use them intuitively as well. You know, we're all about intuitive eating here, so you can still do it intuitively. You can use these foods in a way that supports you. You can want that convenience, food, and. Add to it or mix it up a bit. You know, you can add these things to your meals to reduce the pressure. You can mix and match things, a jar of curry sauce, some extra frozen veg, some microwave rice. It might be that intuitively you really fancy a curry and some rice. Convenience wise, you need to make it from jars and frozen stuff and packets. No big deal. Honor how it makes you feel. Energized, satisfied, great or bloated and flat and hungry still, you know, it's useful to know these things. Just think of them as tools, not cheats. There is no prize for cooking everything from scratch. No one is giving you an award for being the person that cooks everything from fresh ingredients. It's just dinner, lunch, breakfast, snacks, whatever, and your peace of mind. So this week. Have a little, think about one convenience food that you're gonna give yourself full permission to eat, full permission to enjoy. Maybe that is a frozen pizza. Maybe it's a pre-made sandwich from the shop. You know, we talk about convenience foods as if it's always gotta be cooked dinners, but maybe those convenience foods for you are going and getting a pre-made sandwich at lunchtime. Maybe you don't have the time, the capacity, the energy to make yourself a lunch before you go to work in the morning. So does a trip to the shop to grab some pre-made sandwiches and some pre-made snacks, but stuff that still feels good to you, is that the better option? Maybe it's an instant noodle pot that you actually really, really like. You love it. Enjoy it without the guilt. What is the problem? And if you've got a go-to convenient meal that always hits the spot, then I wanna hear about it.'cause I love hearing what works for you. It's things like this that spark these episodes for me. So this one. Big love to Emma. I was having a conversation with Emma over Instagram this week, and this is where this episode come from. She was talking to me about frozen stir fry mixes. She felt bad that she wasn't chopping the vegetables herself and making the stir fry from fresh, and she was buying frozen stir fry mixes. So that she could make dinner less stressful, and she actually said it's helped her if she feels more relaxed, she is now even trying new sauce and things and she's doing it. Perfectly. Exactly right. So hit me up. Let me know what you're doing with your convenience foods. Who knows? You might even give me some new ideas for dinners and things here as well. I would love that because I do get that decision fatigue all the time. So yeah, hit me up with your ideas. I'd love to hear 'em. That is it for today. Oh, actually, no, before I finish. Two things. Firstly, I need to apologize. I found a load of comments on YouTube that YouTube had not shown me in my notifications. So there's this weird thing with YouTube. I get to see comments that people have made that I've not responded to. It is a filter. I found this and it was really helpful and it meant that I got to see everything that you say to me on my videos, but. What it doesn't show me is say you comment and then I reply, and then you comment again. It doesn't tell me about that second comment doesn't tell me about your replies. So I've got a whole heap of them on my YouTube videos that I have not even. Noticed. So I apologize. I'm not intentionally ignoring you. I just hadn't seen them. So I need to spend some time going through and having a look at those. Um, yeah, I get a lot of comments on YouTube, so thank you for those of you that are there and giving me all the comment and love. I really appreciate it. I've blocked my stalker now as well. She's gone. I got bored of her rubbish. I tolerated her for a little while. I had a little bit of fun with her, and then I've sacked her off. So she's gone and I actually blocked her from my channel, so she probably won't even hear this anymore. Sad times for her. She doesn't get to share our joy anymore. Um, but I'd also like to hear from you, you guys that are podcast listeners. Actual podcast listeners. I'd love to hear from you. Go to the show notes. There is a link that says, text the show or message to the show or something like that. And you can just send me a text message. I will get it. I will hear. I will get it. I'll respond to you. Well, I'll respond to you on here. I would love that. And the other thing is I have a new. Course a new mini course, launching 1st of July, 2025. There will be a new mini course dropping called Confident Conversations with Your Doctor. This will be all about supporting you to have conversations with your doctor, do not involve your weight and how to tackle it. If they do raise your weight and you want. To say to them, look, we're here to talk about my medical condition. We're not here to talk about more weight. I don't wanna talk about my weight, and no, I don't wanna be weighed. Thank you very much. All these conversations that come up at the doctors that make you feel uncomfortable, make you feel less than good about yourself, make you feel like you are not gonna get the treatment that you want, that sort of thing. I want to help you with that. I wanna support you with that. So this mini course will talk you through all of this stuff, how a consultation should go, how you can ask for what you need without it feeling like a confrontation. I'm gonna give you. Scripts and letters that you can say it's sent to your gp, that sort of thing. I'm gonna give you all this stuff in this mini course to help you advocate for yourself at the doctors. It's gonna be brilliant. There is a sliding scale of fees, right? Right now you can buy this course for 33 pounds. What a bargain, but I'm warning you, it does not stay at that price for long. That price is only gonna be available until the 24th of June, 2025. I chosen 33 pound because it's a symbol of support. 33 is a symbol of divine encouragement for those. Taking the first bold step towards advocacy. That's what this number means. 25th of June, the price goes up to 55 pound. I've chosen 55 because that number represents change and empowerment. So for those who are ready to break free from medical shame, speak up with clarity change, empowered. This is what this number means, 55 pound. If you wait though, and you don't buy this until the 1st of July, you are going to pay 99 pound. Now, 99 pound is set as the price because 99 is the number of completion and wisdom and purpose, and this reflects the full value of this really transformational course. All the way through this pricing, there is also a supporter rate. So I have also given you the option to pay 111 pounds. This is the supporter rate. This is for people who want to support what I do and help me be able to provide the lower prices for the people who need that to make it more accessible to them. So if you're gonna pay the. Supporter rate, it's 111 because 1, 1, 1 is the number of intuition and alignment and abundance, and it is for those who want to give back and support the work on a deeper level and give to people who also need it, but can't afford to pay the higher prices. So there are your pricing option if you want it at the very lowest price now, now is the time to do that. So I'm hoping you are listening to this in real time to be able to get these prices. But. Go for it. Get in there now 33 pounds and don't leave it because I promise you the prices are going up. You'll see them when you go to the cart, you'll see the pricing options there, and they will disappear one by one as the time goes on. So. Get in there now before the 24th June, if you can. If you're listening in real time and get this for 33 pound, and then the course drops live on the 1st of July, everything becomes accessible to you on that date, and you are going to love it, I promise it's gonna be really packed full of such useful stuff. You're gonna really, really feel good about talking to your doctor after this course, I promise. Get in there. Get in there. The links in the show notes, right? I am done waffling now. I will see you next week. Bye.