Marchelle's Sugar Detox Journey

In Episode 8, Marchelle shares her experience and lessons learned as she worked to eliminate sugar from her diet. Her experience is helpful to others that are looking to make the same change in their eating habits, and how important it is to understand a little of the science behind this journey to help make it through successfully.

Timestamps:
8:15 We can’t eat like this anymore! But we’ve both got to be in this together!
19:10 - Snacking - eating out of boredom … looking for the dopamine hit!
23:25 - There are a couple of things that are common to everyones’ brain going thru this…
28:20 - Don’t give up! Break it down to making the right decisions on the next meal.

--- Full Raw Transcription of Podcast Below ---

Introduction (00:00):

You are listening to the, Keep The Weight Off Podcast with Dr. Angela, Episode Number Eight.

Welcome to the Keep The Weight Off Podcast, where we bust all the dieting myths and discover not just how to lose weight, but more importantly, how to keep it off. We go way beyond the food, and we use science and psychology to give you strategies that work. And now your host, Dr. Angela Zechmann.

Dr. Angela (00:27):

Well, hello And welcome back to the podcast today. I'm Dr. Angela and Marchelle is here as well. Say hi, Marchelle.

Marchelle (00:37):

Hi, I'm Marchelle. And we're thrilled to have you here today.

Dr. Angela (00:41):

We are. Yes. So, you know, today I wanted to have Marchelle explain to everyone what her sugar detox was like. She talked a little bit about her struggles with sugar in podcast, episode number four. So if you haven't listened to that one after you're done with this one, go back and listen to podcast episode four because it's super interesting. But today what I wanted to talk about was very specifically what it was like for her to actually get off sugar because it was a bit of a process. I want you all to know what that's like in case you have not been through that before. It's one of the things that's going to be important if you really want to live in a healthy body is getting your brain and your body off this toxic stuff. So Marchelle, tell me what was going on in your mind when you made that decision to give up sugar. Because I, you know, it's a huge decision. It actually took me decades to make that decision. And what made you decide to do it? Because you just came to me one day and you said, I really think I want to get off this stuff. What was your impetus?

Marchelle (02:00):

Yes, I would have to say that it was a huge decision for me. What, you know, looking back on my life at that time it was right around when the lockdown happened and I think a lot of stress was building up and the more stressful that I felt, the more I wanted sugar. And so I do remember of course, you know, going back to the coffee situation, the coffee and the creamer situation, I think that was like probably the final straw for me because when my husband would go to Costco, I would not care. Like I said about the toilet paper, all I wanted was the coffee creamer and and I mean, we just, we had so many stored away and I think that that's kind of when I realized that I was addicted to it. And also just working with Dr. Angela I just became more aware of the damage that it was doing to my body. And I was feeling like crap, my knees were hurting. I had headaches. I just all around, did not feel good and I wanted to make a change. So that's what led me to this decision to come and talk with you about it.

Dr. Angela (03:21):

I think you, if I remember correctly and correct me if I'm wrong we had gotten some blood work back on you too. And it looked like your blood sugars were starting to go up a little bit. Am I right?

Marchelle (03:33):

Oh, they were, yes. So I think that I, I was at, was at 5.7 on my A1C. So that was, that was a little scary for me. Yeah. Yeah. So that was, like I said, there was there was, there was a whole lot of it that made me aware that I was having problems and that it was definitely sugar related. I've been addicted to sugar for a very, very long time anyway. So I just hadn't been aware of the total damage that it was doing and not, you know, I'm not getting any younger. So that was another thing is I figured it was really time to make a change.

Dr. Angela (04:13):

Yeah. Yeah. And you, you felt like you had the emotional strength to be able to get through the withdrawal too. You had to have felt that like,

Marchelle (04:23):

Because I wasn't so worried. I don't think about the withdrawal. I think I was just more worried about whether or not I could do it. You know, I just, I didn't know if I could and that's why I waited so long to do it is because, like I said, the coffee and the creamer, the creamer was the one thing that I did not want to give up. I could give up other stuff, you know, because I have a lot of accountability working at the clinic, you know, all week long, I'm there. But then when I started, you know, hiding my coffee creamer in some mason jars and sticking them in the back of the refrigerator so that you wouldn't see them, I knew that I had sneaky behavior and I just felt guilty about that. And it just made me aware that it was a real problem. So yeah, so that was a major reason why I decided that I better do something about it.

Dr. Angela (05:15):

So for our listeners, Marchelle comes up to me and she's got the five day sugar detox menu in her hand and she's like, Angela, I'm going to do this. I'm going to get off sugar. And so I, I always recommend like a three-step process. So I'm always like, well, okay, the first thing you got to do is you got to set a quit date and then you got to prepare for your withdrawal. And I always say, you know, set your quit date. Like if you've got a big presentation coming up, or if you're a bridesmaid in somebody's wedding or, you know, like you gotta be on, don't be expecting yourself to be in sugar withdrawal while you're, while you need to be on, like, you have to set your quit date with, with your life in mind. So you want to make sure that you've got a period of time where you can be sort of dragged out and cranky and irritable and tired and have headaches and just be able to take really good care of yourself. You don't want to have to be on when you set your quit date. And then the second step is to get all the crap food out of the house. So like you don't want to have her doing that with you, but you don't want to have,

Marchelle (06:19):

I definitely needed help with that.

Dr. Angela (06:21):

Yeah. So, we did that and then the third step is to have that meal plan. So you had the five day sugar detox menu. And so you worked on that, but you asked me to come out to your house and rich had her husband had just been to the grocery store and had bought a bunch of food. And you asked me to come out to your house and go through your cabinets and your refrigerator and your freezer, and just tell you what needs to go and what can stay. And I remember thinking, Oh my gosh, what is Rich and Austin, her son, like, what are they going to think when Marchelle's boss walks into her house and starts throwing out stuff that they spent their hard earned money on? You know? So, so how did you explain that to, to your family?

Marchelle (07:17):

Well, I had been talking with them for quite a while about, you know, the crap that we were eating. So just working with you, I always had like this underlying guilt of the fact that I was supporting people that were doing the program and there they were successful and sometimes struggling and yet I would go home and I wasn't living the same kind of lifestyle and not just always gave me this guilt and I just kind of kept it to myself, but I knew that, you know, cause I would come home and I would tell Austin, and I would tell Richard, no, we can't be like this forever. You know, this, this is going to lead to something bad. You know, I told my husband that if he gets diabetes, I'm not going to stick around to take care of him because he did it to himself.

Marchelle (08:07):

And, and I would think very negative things about it because I would hear all the information from you at work. And then I would come home and I said, we can't do this anymore.

New Speaker (08:16):

We can't eat like this anymore. This, this is so horrible.

New Speaker (08:18):

We've got to quit the fast food we got to quit this and that. And he, I mean, and in his mind he knew that that was the right thing to do. But then, you know, on Friday night when we wanted to have pizza night, you know, we'd be right back at it. So when I finally decided to get serious, you know, I came home and I talked with him and I said, you know, we really have to be on board together because if we're not, then I feel like I'm not going to be able to do this and I'm going to fail because there's going to be too many temptations when I'm in a weak place.

Marchelle (08:50):

And so he said that he was on board and I didn't really talk to him that much about you coming out, you know, to clean the cupboards out. I sorta told him that like the same day, like, Oh, and by the way, Angela is going to come up and she'll clean up the cupboard. So it didn't give him really any time to make excuses or, you know, decide that you didn't want to be here when it happened. Cause I just wanted him to see. Cause I knew that you'd be able to explain get a why these foods were bad because just telling some of the other bad, you know, he knew they're bad. We all know that they're bad for you, but to put it in a way, a scientific way, I think it helped him and Austin understand more about why we were doing what we were doing. And he wasn't very happy about the fact that he had just gone grocery shopping and we were going to be throwing away perfectly good food. So I know. And I know that you noticed that once, once you got up and we started cleaning out the cupboards because as we were putting stuff in boxes to throw away, I noticed that he was grabbing the boxes and putting them out in the garage.

Marchelle (10:09):

And I knew that, I mean, I knew there was going to be sitting out there and I knew that was going to be a slippery slope, but also didn't want to push him over the edge. So I just, I just, I thought that was kind of funny because they were supposed to be going to the garbage can and he was putting them out in the corner of the garage.

Dr. Angela (10:25):

So what you decided to do - the way you decided to do this was to get off the coffee and the creamer first and not do the full sugar detox in the beginning. So I'd like to know a little bit about what made you decide to do it that way, as opposed to just getting rid of all of it,

Marchelle (10:46):

Because that was the one thing that was keeping me from doing the program from the very start and yeah, it was, it was just the very worst thing that I was doing was the coffee creamer. And I knew that that's where my true addiction was at. And so I figured that if I just took it one step at a time, like I say, everybody's unique in the way that they do this and you, you really have to just plan a personal strategy. And so once I, once I found out about the five day sugar and flour detox menu, then I knew I had that because it just laid it right out for me. I knew I would be able to just follow through with that, but I didn't know how I was going to react to quitting the creamer because I always, I also decided to quit coffee at the same time.

Marchelle (11:40):

Cause I didn't want it. I didn't like coffee without creamer. And so I knew that I would be coming off of the caffeine as well. So I just needed to get a handle on that and see if I could see if I could do it. So I, you and I talked and we decided that I would get rid of that for a week and to see, you know, see if I could do it and then go into, you know, the rest of the, you know, the five day flour and sugar menu. And that worked for me. And it was actually not as hard as I thought it was going to be. I think it was because we had set a quit date and I got mentally prepared for it. And then I just, I didn't have really any withdrawals from it.

Marchelle (12:26):

You know, there's a few times when my mind would, I would get up, you know, in the morning time and it's sort of just like an automatic habit to go down and make the coffee. It's just like a morning ritual. So I did have a little bit of a problem with you know, having to change my morning my morning habits. So instead what I did was if I started feeling that urge in the morning, I would just make a cup of herbal tea. Now it's not, it's not, not going to tell anybody it's the same, cause it's not the same, but it, I had something warm in my hand and it sort of still felt like, you know, I was getting that fresh, you know, morning cup of Joe, but I just replaced it with something else. And and it worked. Yeah. And I was very proud of myself that I could do it because I really did not think that I could, but I did!

Dr. Angela (13:20):

Yeah, you did!

Marchelle (13:23):

I don't even drink caffeine at all now.

Dr. Angela (13:25):

Yeah. That's so great. Yeah. My recollection is that you did fine for like three days. And then, cause I think if I remember correctly, you had quit on a Tuesday and or maybe a Wednesday, something like that. And you were fine. I remember expecting you to be like a crabby wench on Wednesday and Thursday and you were fine. And then it like this intense fatigue hit you on Friday. And then so that would have been like day three or four. And then over the weekend you were going to go do your grocery shopping. And you're like, no, I'm not, I'm not going anywhere.

Marchelle (14:07):

I remember that was like, my memory was, it was, you know, all rainbows and happiness, but I just did it and it was perfectly fine.

Dr. Angela (14:21):

You were sending me videos every now and then, you know, like of how things would go and on Friday you, you did a video and you were at the office and you were just like, Oh my God, I am so tired. I just want to go home and go to bed. I'm exhausted. And then on Saturday you sent a video and you said, I am just so crabby. I am really crabby. I was going to go to the grocery store and I just can't even do it. And and then on Sunday you actually did go to the grocery store. Did you feel better by Sunday?

Marchelle (14:57):

When I got there, I bought all my groceries for the five days. Yeah. Okay. I don't really remember that.

Dr. Angela (15:05):

Yeah I do. So that's good. You didn't, you don't remember the pain.

Marchelle (15:11):

I know. Right. So it's been awhile. I mean, I have a way of doing that. You know, I can, I can, I could forget bad things. I just don't remember struggling on it and what I mostly remember. It was a lot easier than I thought it was going to be.

Dr. Angela (15:26):

Yeah. Yeah. Good. Yay. Yeah.

Marchelle (15:30):

And my husband was still drinking coffee every morning with his creamer. Like it was still there. I could have had it. And you know, after like the first week I could actually go down and make his pot of coffee for him. And you know, put a little splash of creamer, not nearly as much as I ever drank and I would bring it up to him in the morning to wake him up and I didn't have a problem with that. So it just got easier and easier and easier for me. But yeah, so I didn't remember feeling like that. And so then we go into the five day menu and the groceries and, you know, getting everything prepped and that was not as easy as I thought it was going to be because I usually don't cook. I'm just, I just would always eat out.

Marchelle (16:23):

And that meant like putting a lot of time into cooking and prepping and you know, cleaning up and especially cause I started making those egg frittatas. You make like a whole week's worth and then you just Saran wrap them, you know, and pop them in the refrigerator. And that was pretty cool because you know, the whole week's worth of breakfast were made. It only takes an hour out of your time from start to finish to make those, but it was still an effort of cooking and I just had to get past, I guess just laziness of not wanting to ever cook so that turned out to be a little bit easier than I thought, but it's just time-consuming and it's structured and you have to be thinking about what you're going to do ahead of time so that you, you know, if you don't have the right stuff to eat, you're probably gonna eat the wrong stuff if you're tired.

Marchelle (17:27):

And so that, that's one of my experiences was just trying to get structured and it was just a huge change for all of us. And there were some of the meals in there, you know, that I didn't use. One of them was like the shrimp zoodles night. I just replaced that with you know, with chicken and vegetables and I made enough that would go in my salad the next day. Another thing that it was a huge issue for me was I love to snack and I usually used to just live on snacking all day long and that was not included in the five day menu. And I was like, but wait a minute, when, when do I get my morning snack? And when do I get my afternoon snack and that just was not in there. And that was a huge challenge for me.

Dr. Angela (18:18):

Yeah. Well, what kinds of things were you snacking on?

Marchelle (18:21):

Oh, man before Oh my gosh. Chips, nuts. Just any cheese. So you want the real truth? Pretzels are my favorite. I learned very quickly that they are super high in carbs and that was, yeah, it was, I did not realize how bad they were for me, but I always craved the pretzels. I think it might've been the salt

Dr. Angela (19:04):

It's like sugar as far as your brain is concerned. Yeah.

Marchelle (19:09):

Even to this day, I still struggle with not eating pretzels. But you know, just anything like that, like, you know, chips, pretzels you know, cookies, just anything that I could snack on. I just like to snack on stuff because I think maybe it might be out of boredom, but then now that I'm learning so much more about the science of all this, it is simply wanting a dopamine hit. Yeah. My brain loves that. Yeah. So I, yes. So I, when I did the five day menu, there is, you know, there's a place where you can have like a very small amount of nuts. But with me, if I start eating nuts, I will eat the whole can, you know, I can eat the whole can. So I had to be pretty structured about measuring out how many.

Dr. Angela (20:01):

Yeah. I still measure my nuts. Because I'll just eat and eat and eat.

Marchelle (20:06):

Nuts are hard one for me because I just can't eat one. But yeah, so that was like, that was a thing that I noticed that there were no snacks. And so that was, that was an issue for me. But you know, I just, it's hard to kind of, to remember back because it's, you know, it's been a while. But there were a lot of things that happen there is, by day three, or the first couple of days, I was like super motivated. And then by day three is when I started becoming resentful. And I, I don't know why I did that. I just woke up on the third day and I started saying, you know, like, why do I have to do this? What did I sign myself up for? Am I never going to be able to eat macaroni and cheese again or spaghetti?

Marchelle (21:00):

Like how would anybody expect me not to eat that ever again? Or what about birthday cakes? What am I going to do for a birthday party? Yeah. We can have birthday cake, you know? And so some of the realizations of these changes started to come into my mind and I kind of wanted to give up and I was, yeah, it was in a weak moment. I think that was another time that I talked to you and we decided that I should probably avoid the store because I probably would have made some bad decisions.

Dr. Angela (21:35):

Yeah, like staying out of temptation when you're feeling like that is so important. Like don't put yourself in that situation where you could easily go down the candy aisle or into the bakery and grab donuts or whatever when you're feeling weak. And that's the time where, Oh, it's just so hard sometimes.

Marchelle (21:55):

It's so hard sometimes. And I, I know I've said this in the past that when I was feeling weak also I would have to take a different route home because the usual route I drove right past Twisters Donuts, and they have a drive-through so they make it extremely easy. Yeah. That's a huge weakness of mine. I know a lot of people, you know, are addicted to chocolate. I do love chocolate, but donuts are my thing. Yeah. And so, you know, there are times that I have to take a different route there's times when I have to call my husband up when I get off work and say, Hey, you got to talk me out of this because I'm headed to Twisters. And you know, if I want one donut, it's just a better deal to buy 12 of them. He'll stay on the phone with me and talk me out of it.

Marchelle (22:43):

I just I'm really happy that I did it. I'm not going to say that it's perfect for me. You know, there are times that I slip and when I slip up, I noticed that I get a headache or feel lethargic. And then the taste is so strong. It was like, the volume is turned up because I hadn't had it in a while and wasn't used to it. And it was just gross. And also like the cravings would come back and that's how I realized how addictive it was for me.

Dr. Angela (23:24):

Well, there's a couple of things that happened to you that I want to point out. Because they happen in everybody's brain. When they're going through this process, one of the things that I remember happening to you is you did a weigh in, on the body composition scale. And we discovered that after a week you were down two pounds of fat. And then do you remember what your brain did? Your brain said, Oh, I know how to lose weight. Now I know how to lose fat. Now I can go have a donut because now I know how to get the fat off. Do you remember that?

Marchelle (24:03):

Oh yes. And I play those kinds of mental games with myself all the time,

Marchelle (24:09):

Trying to see what I can get away with.

Dr. Angela (24:11):

So that, that dopamine center in the brain is always looking for any excuse to get a hit. And so, Oh, I did great. You know, I can go have, I can go have this now I know what to do to get it off. That was one time there was another time where your son was having some issues and you guys wanted to make him a special meal and there were macaroni and cheese boxes that were out.

Dr. Angela (24:43):

That was during the five day detox.

Marchelle (24:47):

So, yep. So he whenever he is having a bad day or he's, you know, dealing with some struggles, Rich and I would always make him his favorite macaroni and cheese. And so that happened, I think that was like Wednesday or Thursday and we made it for him. And of course I can't say no to the family's homemade, macaroni and cheese, and I tasted it, but it did not taste the same to me. And I asked my husband, I'm like, did you do something different with it because this doesn't taste right. He's like, no, I made it exactly the way I always do. And I think that my taste buds were changing at that point because it just tasted like pasty - pasty flour. It did not taste like it used to. And it wasn't satisfying. And I was a little bit sad about that because it just didn't give me the you know, the pleasure that he used to.

Dr. Angela (25:50):

So you hear this a lot from people like foods, just taste different foods that I didn't used to like, I now love, I hear that a lot and foods that I used to love just taste terrible. Now that happens a lot. So your taste buds change.

Marchelle (26:10):

That's like I said, it even happens to me now when I slip up and you know, I'll eat something sweet. It tastes so strong because I haven't had it in a while and it just tastes gross. But the problem with that is then it makes the cravings come back and then I have to fight that.

Dr. Angela (26:31):

Sort of like you're craving stuff and it doesn't even taste all that good. Like what the heck's going through. My brain is so weird.

Marchelle (26:39):

It's addicted to sugar.

Dr. Angela (26:42):

So you've slipped up a few times and you've been able to get back on track pretty quickly. And I'm wondering like how, how have you done that? How have you not given up, what have you done? Like what's going on in your mind that keeps you from just giving up the ghost and saying, I guess I just can't do this when you slip.

Marchelle (27:12):

Well, because I think once, you know this information, you can never, un-know it. And it's always in there. And also, I just tell myself that I'm never going to give up because it's a lifestyle change. It's not like a, you know, three month, you know, crash diet that you deprive yourself. And then, you know, there's going to be an ending to it. And then you can go back to doing whatever you were doing before, you know, so being a lifestyle change, there's going to be things that come up that are going to be challenging. And, you know, I may make the right decision sometimes I haven't, you know, one of, for example, you know, Christmas time, my mother is known for making 30 different kinds of cookies for the families. And I knew that was going to be coming up and I wasn't really sure how to handle it.

Marchelle (28:06):

Luckily, I accidentally left the platter at her house and I was almost home and we live in Shelton. So I was too far away to, you know, to turn back when she called me. And so, you know, I dodged that bullet, but I just, I just never give up. And one of the ways that I do that is I just try to break it down to making the next right meal. You know, I don't, I don't try to think it through, you know, for the, for forever. I just say, okay, how am I going to change this the next time that I prep a meal and I make the right meal, that's sort of like, puts me back on the right track.

Dr. Angela (28:49):

Yeah. That's so good. That is so good. What is my next right meal? That is like, guys, this is some of the best advice you're ever going to get!

Marchelle (28:58):

Yeah, not only that is, you know, I think that coming in, I think accountability is so important, especially, you know, just seeing our patients that when they have had a bad month and they are feeling guilty and they know that, you know, they're going to get on the scale and it's going to go up and then they always feel like they're going to disappoint you. I encourage them that that's the most important time to show up for your appointment because when they come to talk with you and they have questions and you can give them some feedback, they always walk out more motivated and they feel so much better. And then they know they get inspired again. So I think that accountability and like talking to somebody about what's going on instead of just isolating is super important. And that's what I love about, you know, the the Sugar and Flour Buster Society is because you can reach out to us when in between their monthly appointments, they can reach out to others and say, I've seen some incredible stories where people are so raw and vulnerable, but they put it out there about what's going on with them.

Marchelle (30:13):

And they get so much support and encouragement and people saying, you know, I totally relate to that. That happens to me too. And I think that that helps in that way. So, you know, there's, there's a few things that I do, and I just encourage, you know, to stay connected with other people and and never giving up, no matter what, yeah.

Dr. Angela (30:37):

We're going to do a podcast pretty soon here about the power of community in this, but for people who are listening, who want to go through this process, like you're ready to take your health back. There's a few things you can do right now. And one of those things is to go to JourneyBeyondWeightLoss.com and sign up for the free course. And in the free course, I explain the science because Marchelle is talking a lot about the science of all of this. And so I explain in detail what the science is about sugar addiction and how you should manage this. But then I also have, if you want free community support the Facebook group, and it's called Sugar and Flour Buster Society, if you're not already a member of that, just go into Sugar and Flour Buster Society on Facebook and request to be a member of that.

Dr. Angela (31:27):

And then you can get some help there. But then I also have an online course and membership. And this is for people who, you know, who really want to do the deep dive work, because learning how to get off sugar, lose weight, keep it off, requires a lot to do it successfully. It requires a lot of work on how you think, how you approach your life. What kind of habits do you have? There's a lot of deeper work to be done. And so that is just an awesome, awesome membership to be in because you'll get support from me every week. We have a, we have a call every week and we're going through the material in the course. And we're really helping people just really learn some of these deeper, deeper skills that are so important. And I think, you know, I think that's been one of the major keys for you as well as is working in working with me and Journey Beyond Weight Loss too.

Marchelle (32:32):

The more I learned, so that's why it was hard for me to go back and kind of remember where I was at, because I've learned much since then that like, yeah, once you know this information, you never unknow it. So learning the science, it made me realize that, you know, like salt, sugar, fat, those are the substances that give you the dopamine hits. That's why we crave them because I would always say, why can't I just crave broccoli? Because it doesn't process in your body the same way. It doesn't give you a dopamine hit, even though it's good for you. So I realized I've got to be so careful and ask myself ahead of time before we make some, some of my decisions, like, what am I doing, because snacking, like I said, is one of my things that I want to do.

Marchelle (33:23):

And I got to ask myself, like, I'm not even hungry. Like, why do I want this? And I know it's probably, it doesn't take some kind of life event, or if I'm depressed or stressed out, sometimes I just am doing fine and I just want to eat a salty snack or sugary snack, just because, and I know it's just because my brain wants that dopamine hit - that pleasure. And so you can just learn so much more about the disease of obesity. If you get on the Journey Beyond Weight Loss and go through the 12 week classes and be there for the support calls. Because right now I see so much success and not just in weight loss, but in internal emotions. I see people becoming happier and they it's just total transformation from the inside out.

Dr. Angela (34:19):

Yeah. All right. Well, I think we should wrap it up. Are there any last minute thoughts that you have Marchelle about what your journey has been like?

Marchelle (34:29):

I just take, you know, I take it day by day and I'm super, I feel so much better. And I finally got my visceral fat down to nine. Yay. That was so huge for me. That's the, that's the number that I paid attention to the most because that's, you know, that the organ fat that gives you all of the the inflammation and the diseases and all of the problems. And when I started with you, my visceral fat was at 20 or even more, and now I've worked super hard and finally got it down to nine, which 10 is, you know, in the normal range. So, yeah. Yeah. I'm so proud of that. That, that was like one of my hugest goals. So yes, this works. I mean, it didn't happen fast for me, you know, I just had to take it slow and steady and just be comfortable with being healthier and not being obsessed over the scale and the pounds and the weight.

Dr. Angela (35:32):

Awesome! All right, everybody. So if you want to go through this process, like Marchelle did, go over to JourneyBeyondWeightLoss.com and sign up for the free course, and that will get you started. And I'm super excited. Thank you so much for telling your story Marchelle, and we'll see you guys again next week in our next podcast.

Dr. Angela (35:55):

Talk to you then. Bye. Bye.

Closing (35:57):

If you really want to lose weight and keep it off for good, your next step is to sign up for Dr. Angela's free weight loss course, where you're going to learn everything you need to get started on your weight loss journey, the right way, just head over to JourneyBeyondWeightLoss.com/freecourse to sign up. Also, it would be awesome if you could take a few moments and write a review on iTunes for this podcast.

Thanks. And we'll see you in Journey Beyond Weight Loss.

Dr. Angela

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