Ep #123: Losing Weight for the Last Time with Laura Conley

Hi there and welcome back. So today I have a guest who I adore. Her name is Laura Conley. She is the founder of the Yummy Mummy Method, which has successfully helped hundreds of women lose weight for the last time. She's also been lovingly labeled the "fun weight loss coach" by her clients. Laura helps mamas who have been painfully struggling with diet drama to lose weight for the last time and free themselves from the food chatter forever, all from a place of love. Laura is the host of the Lose Weight for the Last Time podcast, and I am so happy to have her today to talk about weight loss, coaching, and all the things. And with that, I'd like to welcome Laura Conley. - Jackie, that was so beautiful. Thanks for having me. I'm so excited to be here. - Me too. I love your energy and every time people meet you, they're like, Oh my God, does she have amazing energy? So you, of course, you're the fun weight loss coach because you are, you're fun, fun, fun. I mean, yeah, I'm fun. I agree. I agree with you and them, but that is a nice compliment. You could ever give somebody is like, you have good energy. I receive that and thank you. And food is fun. And the problem with most weight loss programs are they don't feel fun. It feels like your fun is stolen because food is fun. So talk to us a little bit about Yummy Mommy, how it came to be, how you came up, I love the title by the way, how you came up with the title, when you became a weight loss coach, what did you do before coaching? All the things. Yeah. Okay. So I was a drug rep. So I was in like corporate America and I was selling drugs, essentially. And it just wasn't fulfilling. So I had an, I think they call them pharmaceuticals, but I love that you're like, I was a drug rep. Yeah, I was in drugs. Yeah, I was a rep for ADHD medicine, actually. And it was great, but it just wasn't fulfilling. And I wanted something more. So I left corporate America, I mean, there's a whole story there, but left corporate America and became a yoga teacher and a life coach and that was great. But when I had my daughter seven and a half years ago, I had another really big wake up call and I was standing in front of the mirror, butt naked out of the shower with my six week old and I was beating myself up for not bouncing back into my pre -baby jeans fast enough, end quotes. And I just had this like out of body It's like, oh my God, I'm gonna pass this down to her if I don't solve this once and for all. Like if I don't heal my relationship with food and my relationship with my body, like she's gonna inherit it, like especially given the culture that we live in. So prior to that, I had really accepted defeat. I had just thought this will be my thing. I'm just gonna like yo -yo for the rest of my life. Like whatever, Laura, it's not like the worst problem to have. I just sort of accepted I'm always going to be like on a green juice cleanse and then throwing in the towel and eating all of the pizza and cheese fries and wine or whatever. And in that moment, I just like really made a decision to figure it out once and for all. And so I went on a journey to figure it out and figured it out, which feels crazy even now. Like it still feels kind of unbelievable because I had struggled for like 20 years with trying this diet and that diet. And like you're saying, and it was never fun. So I could never keep the weight off because I was just whole 30ing or 75 hardy. Like there was always an end date, right? That I was going to like, yeah, throw in the towel. And so I'm like, I have to figure this out. And at that time, I did want to lose a baby weight, but I wanted to do it in a healthy way. So I wanted to do all of it. And that's something that like I really believe in now that we should give ourselves permission to have like to have all of it like sometimes I get annoyed at myself like why do you have to want everything all of it all of the time and I'm like no this is actually like a good quality because I actually do believe we can have it all so anyways I went down this crazy maniacal journey to figure it out once and for all and ended up using a lot of my background in coaching and Um, and also went on a deep dive around hunger hormones and blood sugar balance. And so I really blended like a bunch of stuff, like mindfulness, psychology, hormone health, all kinds of different things, got some certifications in there. And then I remember like really, it was like a year after that moment. And I remember saying to my husband, like, I really did this, like, I can't believe it. And I was freaked out because it was like the thing I really thought I couldn't do and so it almost left me kind of Scared because I'm like well if I can do that then I can do anything and that's when I had another wake -up call I'm like I have to free the mom's like I have to I had this like moment of like I was playing with my baby Like one -year -old baby at the time and I was like in the pool playing with her and I could see all these other moms like on the Cheese lounges. And it was like, I had this vision, like their handcuffed to the chase lounge in their like cover up, they're not playing with their kids. You know, I don't know if they want to play with their kids or not. But I'm like, fully in the pool, like having a blast in my bathing suit with my kid. And I knew I was like, that would have been me, I would have been like, strapped to the chase lounge, because I didn't want to like, wear a bathing suit. So I felt like that same kind of conviction in that moment of like, I have to free the moms from this trap that a lot of us have it, you know, accepted to feed around. So anyways, that's like long story short, but that's how the yummy mummy was born. And I really niche down. I stopped doing like general life coaching and golden handcuff coaching and like just did yummy mummy coaching, which is yes, it's weight loss coaching, but it's so much more because we are healing this at the root. And so my clients are always like, this was a trick. Like you told me I was going to lose weight and I totally did lose weight. But like, I also cleaned up so many other areas of my life. And again, it's because it's holistic and it's because it's like the root work. So so many people would come to me because I'm a former TV executive and they would come to me because they're TV executives or they come to me because they work in television. So they want career coaching, which I don't market myself as a career coach nor an executive coach. I always say I'm a general life coach. I work from the inside out, not the outside in. So yes, I will coach you on how to manage your difficult boss. Yes, I'll coach you on how to get that promotion. Yes, I'll coach you on how to quit your job, all the things. But I do it holistically. So I really relate to what you're saying about the holistic part. But what's fascinating, and this is the part I've told so many times, is how many clients came to me at the beginning of my coaching career, and they would go, "I want to improve my marriage. I want to improve my job. I want to make more money. I want to do that." You know, they have all their lists. Okay. One thing at a time. And then like three sessions into working with them for three months or six months, they'd be like, "Oh, and by the way, I'd love to lose 30 pounds." I'm like, that wasn't even mentioned on the list of wants. And I'm like, I'm just curious, I can help you do that, but why didn't you bring that up? Like we've been together now. And they say, well, because I've tried so many times, I've just forgotten about it. Like it just became part of them. And what was so interesting was nine out of 10 times, the root issue was the weight. It was all about healthy eating and good morning habits and self -esteem and feeling good in their clothing. And it was just fascinating to me that what people thought was really career coaching or executive coaching, and again, not marketing to that, was really about weight loss coaching because it was about self -esteem. So that same epiphany you had with the moms all on the Shays lounges, watching their kids play in the pool. And you're like, I got to free them. And so anyway, again, I'm not a weight loss coach, but the best point, which is like, I mean, you brought up like eight good points. But one of them that I really wanted to touch on is like, I remember not putting it on my list of goals anymore, because I had failed so many times. And like, I want to shout it from the rooftops that like, you have permission to still want this. Like, yes, so many of us, again, they've probably accepted defeat. And it's like, they're shame around it. It's actually becoming a little bit taboo to want to lose weight. Like when I go on other podcasts, people will introduce me as like a health coach, because they don't want to come out and say like weight loss because it can come across as frivolous or vain or taboo. And I think the opposite is true. And I really want to give women, people, humans, permission to want it because what I did for so long was make myself wrong and bad for wanting it. I shame myself because I thought it meant that I didn't love myself. And I thought it meant I didn't love my body. And again, the opposite was true. I actually had a real true intuitive desire to lose the extra weight that wasn't met for my body. And when I finally listened to it, I went on like the most transformational journey I've ever been on and I've been obsessed with personal growth since I was like 12 reading like chicken soup for the soul, you know. And so when I finally listened to like what was an intuition or a gut feeling or whatever you want to call it. It's like, oh no, this actually means I do love my body. I just want to level it up. Just because I want to change it doesn't mean I hate it. It actually can mean that I love it. And so for your listeners, I just want to like write a permission slip. Like you're allowed to want this if you want it. It doesn't mean you don't like love your body or whatever. I love that distinction so much, I'm going to just reiterate what you said because I want to sit in that moment. There is so much shame in both directions. There's so much shame in carrying weight, you know, like, oh, she's heavy, she doesn't take good care of herself or she's unhealthy or she doesn't value her body or she doesn't value her health or blah, blah, blah, there's that. And then there's so much shame the other way that if you are curvy or you are heavy, or you do not meet the ideal criteria of weight, that you should love yourself no matter what you are, and you should. I mean, you should love your, yes, be grateful for your body and grateful for your health. So you're kind of damned if you do, damned if you don't. And I love what you said, which is like, you can still want it. You can still want to lose weight without shame. And you don't have to lose weight without shame. Like you - Do you? - That's exactly right. Like whatever you want, but like tune in to that little voice inside who knows the truth and tune out the external noise 'cause that's what you're talking about. I always think about like 80s and 90s like this heroin chic ideal that we all had to-- - Yes, well started in the 60s with Twiggy, but yes. - Okay, so 60s, 70s, 80s, 90s. And then what we did, and it was still present in the 2000s, I mean, it's still present, right? But then what happened is we swung way too far over here with the body positivity movement, which I teach body positivity, I literally teach it, but what happens is we misinterpret the messaging. Again, I felt so much shame, especially as a yoga teacher and a coach, like I should be evolved enough to like, you know, accept me as I am. And like, I finally had that aha of like, no, I do accept me and I want something different. Yeah, I just love that distinction. I just I love it. Talk to me about the yummy mommy program. Was it always a group coaching style program? Or was it ever individual? It was individual at the beginning. I was testing I was trying it all on my friends and testing it out. Pretty quickly, it became group because it just got popular. And I just like group better. So I did there was about a year where I had one on one and I had group maybe like six months. But what was happening is the results in the group were insane, like just sky high. And I honestly felt like a little bit out are you doing the one -on -ones? Because I'm like, I can sell them on the group, even if they don't want to do the group, because the group is so much better. It's the best thing for them. Because what happens in a group, when it comes to weight loss, like I do think there's a time and a place for one -on -one coaching, like a bazillion percent. Like that's why I have a couple one -on -ones, but it's not weight loss. Like I won't do weight loss coaching one -on -one, unless it's a dude. If it's a dude, I'll do it. But anyways, my point here is that there's a lot of shame like we just talked about around weight loss and the shame just goes poof in a group setting when you say, "Oh my god, everyone else here is struggling with this. Like, I'm not wrong or bad." And it's also very helpful to do it in the group because there will be struggles over the course of the six months. And you'll be in a challenging moment and someone will have just been there last week and they will hold the torch for you and vice versa and it becomes a sisterhood and that sounds cheesy and I like no I don't think so I think it's probably why Weight Watchers has been around for so long because it was group it was an opportunity to talk about not just recipes and calories and strategies but feelings and thoughts and the psychological component that goes those behind eating, overeating, overindulging, mindless eating, all the things. - You're exactly right. Yeah, totally. So I love the groups and I mean, it's just a kind of who I am. I've been playing around with this question lately, like what would you do like Jackie or whatever? Megan, what would you do if you were just like sitting around all day and you didn't have a job or a new puppy or kids or whatever. Like what would your default mode be? Mine would be to create groups and experiences. Like it's just, I mean, you know, like I just do it by accident. I can't not do it. So in natural part of who I am, I've been doing it since I was like 12 years old. So it's only natural that I lead the groups, but the groups themselves are like, there's just so much like sacred specialness that happens inside. And we also have a team of coaches that are in there and we also have hype girls that are in there too. So like young mum alum are in there and they're also kind of holding the torch and being like, this is normal, it's okay, we've got you. Like, and we're holding their hand every step of the way. And I just think that's so important because to your point, So many of my clients have tried and failed so many times is helpful to have someone like literally holding your hand through the process and being like, we've got you when that like old diet brain inevitably rears its head because it will. I mean, depending on what generation you were born in, that diet brain can come from different falsehoods. So, you know, I'm of a generation Or my, I should say my father -in -law was a doctor and he was very lean. He was a huge athlete. He was a cardiologist. And so he was all calories in, calories out. Like that was his philosophy and he stayed lean his whole life. But he also exercised like a maniac. Yeah. And he was very careful about his diet. He was very restrictive of his diet. And he probably had really good genes too. Yeah. So it was like a combo platter. And calories in, calories out, which was a philosophy for decades. - Yeah, oh, totally. - Doesn't work for everyone. - No, it doesn't work. And the screwy thing about it all is that it kind of works. It almost works. Like, yeah, it's close. - Work if you want short -term weight loss? Yeah. - But like, it doesn't actually work if what you want is permanent weight loss. And that is why it was like intoxicating for me. I always would be like, okay, you know what? Screw this keto plan or screw this Weight Watchers or Tracy Anderson or Gwyneth Paltrow, BS. I'm just gonna go back to 800 calories a day, which is psychotic, like I can't even believe that I used to basically starve myself. But I did, 'cause it would work. But of course it wouldn't work in the long run. And that's what I was unwilling to do in that moment with my daughter. I'm like, I'm unwilling to do this in an unhealthy way. There has to be a way. So the hunger hormone balance is, I mean, along with what you were saying, the mindset and the emotional intelligence and the accountability, like, it's like this perfect recipe that like no one's talking about. Like, well, and I think to your point, sustainability is so crucial. If you're an athlete and you have to weigh in, you know, if you're a prize fighter, you You have to weigh in a certain weight and there's ways to trick your body to lose weight I think if you're a runway model you have to be a certain size and all the things if you're an actor for a role And you have to lose weight really fast. There's ways to do that But we're talking about sustainability and also lifetime, right? Because what you want is not to get down to your Skinny gene weight or your wedding weight or your high school prom weight You want to Live at a weight that is comfortable for you, but you want to be able to live you want to be able to Go out for dinner with your Partner or you want to have brunch with your girlfriends and you want to have birthday cake on your birthday And you want to have a glass of champagne if that's in your wheelhouse at your daughter son's wedding Like you want to live your life But the question is like how can I sustainably day at a comfortable weight where I'm not buying three different wardrobe sizes because I do know people have them. They're like, oh, no, that's my fat girl jeans. That's my skinny girl someday jeans. And that's what I wear right now, you know, whatever. And it's like, you shouldn't have three different wardrobes. You should have one wardrobe and you should be able to eat in restaurants. You should be able to travel and you should be able to eat healthfully and feel good when you eat without shame. Yep. Yeah, and then you wrapped it up in a nutshell. That's exactly right Jackie Like and I always thought that was like too much to ask like it is my favorite activity is to go out to dinner I always thought it was either or like Okay, I can weigh what I want away But that means I have to change my entire social life and all of my hobbies and everything I like to do and give all that up so that I can weigh what I want or just like, you know, be like, what I would call like, my, you know, like, my chunky self or whatever, and then get to have that. And it goes back to like, no, it's and in both. And you get to have it all, like you really can be a foodie and weigh what you want or travel to New York City with your daughters and have the fun food and what you want. Like it actually is possible. Like, can you eat three cupcakes every night? Probably not. right? But is that really even a treat? Anyways, right? It's like, what you're saying, it's like the special moments, like you're not going to regret that glass of champagne, or that like, pastry in New York City. And it's like a, how do we do it in a way? Again, and in both, like, well, I think that goes back to sort of being in touch with the emotional component about eating. Yes, 100, which is just like anything, when your body is full of junk food or anything, medications, anything that's over, over, right? Overindulgence of anything. You crave it and you need more and more and more of it. This is true of caffeine, this is true of sugar, this is true of alcohol, this is true of white flour, all the things. And when you eliminate everything for a short period, not to starve yourself, you eliminate all the toxins, all the processed food and you get back to basics. It's amazing how good food tastes, like-- - It's, oh my God, like a frickin' raspberry? Like, I'm on a hack. - You're like, yeah. Because once all the artificial sweeteners and heavy salts and all the processed food is gone, food really tastes good. And then you bring it back in, in moderation, and then you learn portion control and all the things. But until then, What happens is you actually don't feel good unless you have three cupcakes because you're chasing the high, the dopamine high of that sweet or that white flour. And then when it's all gone and you bring it back in slowly, you go, oh, wait a minute. I don't feel good when I eat or overeat, just like over drinking, right? It's fine to have a glass of wine or glass of champagne if that's within your program. But when you're in two and three glasses, you're not going to feel well, it's going to interrupt your sleep, it's going to interrupt your hormones, it is going to interrupt your weight. But you don't know because your body builds up tolerances to food just like it does alcohol and drugs. Yeah, for sure. And I think the emotional component is beautiful actually because it's like an invitation, It's like a check engine light. It's like, if you are going for that third glass of wine or you are pacing in the pantry at 9pm, you know, and you're not hungry, it's like, what's going on here? You know, if the refrigerator light is staring you back in the face and you're searching and you're not hungry, I always tell my clients like, if hunger isn't the problem, food isn't the solution. And instead of beating yourself up, if you notice that you are kind of pantry pacing, looking for like the kid's cheddar bunnies or whatever it is. It's like, what do I actually need here? Like, what am I looking for? What am I searching for? And again, it's like the best check engine like, 'cause it's like, oh, I need a reward from this hard ass day. Or like, oh, I need some comfort or I need some pleasure. The question then becomes like, how can I give that to myself in a way that doesn't leave me with regret or doesn't give me a hangover or, you know, serves me in the moment and serves me tomorrow and the next day and the next day and so on and so forth. I actually think emotional eating or drinking or overranging or whatever is like kind of a cool invitation for us to get to know ourselves on a deeper level and really take care of ourselves like yeah way into real true self care. Yeah, online shopping is very close. I think it's becoming the new emotional eating. Yeah. Yeah, totally. And like if we're not careful We can transfer the habit, right? Of course, of course It's like if you don't really do the root work, then yeah, you're just gonna be on Amazon instead of in the pantry Exactly. What is a I mean just to give people a taste no pun intended, maybe a little pun intended, a taste of what you would recommend. So it's nine o 'clock, somebody's had dinner, they're not hungry, but they're pantry pacing, or they're in the refrigerator with the glow of the light and the dark. Once you know they're actually not hungry, what would be a intelligent substitute for that? What would you tell a client to go do? Yeah, so I really would have your audience, your at my client, like again, kind of cheesy, but like hands on your heart, like a deep breath, like what am I actually looking for? And then like trust the guess, trust the answer that comes up. What am I actually looking for? Your body, your intuition, your gut, again, whatever you want to call it, will tell you, can you listen? And this isn't an night thing, right? Like, if you even catch yourself eating when you are not hungry, I want you to celebrate that instead of beating yourself up. This is a process. And the dieters, like if you were like me, you're going to hate that it's a process because you want to lose like 20 pounds by yesterday. But if you want actual permanent, like, let's lose weight for the last time kind of results, it has to be a process. And so that's what I would ask you to do is just ask yourself hands on heart, what am I really looking for? Trust the answer, comfort, stress relief, a reward. For me, it was like always a reward or pleasure or like I'm a little bit bored or I'm a little bit bored. And boredom is the biggest one. Yeah. So like, what am I looking for? And like, how can I give that to myself right now? And like, let me call out your answer, it might be watching shrinking on Netflix, it may be going to bed and like the clean sheets with like, the new all fours book, it might be like cuddling your new puppy dog, it might be planning a massage for this weekend, whatever the thing is, I want to warn you, you won't get as big of a hit. Like, yeah, there's no dopamine hit when there is a little bit there's a there's a little dopamine hit from watching shrinking or from getting into bed early. But the high isn't as high, which means the low isn't as low, right? So it's like delayed gratification and immediate gratification. But I always teach my clients about this concept that I made up, which I mean, it probably has like an actual proper psychological term, but almost immediate gratification. So you've said to yourself, what am I actually looking for? I'm looking for comfort. I'm going to go upstairs, get into bed, and I'm going to read by myself. My kids are asleep and I'm going to read for like an hour. Like to me right now, like that sounds pretty dreamy. So you're in your bed, it's five minutes in And I want you to pause and be like, oh my God, I'm freaking amazing. I'm amazing. Like look at how proud I am of me. Like I did this. So you can actually kind of, I'm a gold star kid. So like I actually have to give myself that like up and that will help to solidify this new habit, this new way of being that you want to create. So recognize and applaud yourself and then you will get it the next morning too. 'Cause like for me, I would get like sugar hangovers. I'd wake up and I'd be like, "Oh, I didn't even have like any alcohol, but why do I feel like total crap?" And I'm like, "Oh, yeah, I totally had so much sugar last night." - Yeah. - And so you will start to build the muscle and you will start to reap the rewards. And a lot of my clients, like they come in and they have like a really, really compelling reasons as to why they want to lose weight. And so thinking of those compelling reasons, when you're standing in front of the fridge, when you're walking up the stairs to your bed, when you're like going to choose the dog cuddles instead of, you know, the Oreos or whatever it is. So again, the high isn't going to be as high, but you won't be left with that low, with that regret, with that hangover, whatever. So it's worth it. It's worth it. Cause most people's problem is nighttime eating. That's when the boredom, that's when the fatigue kicks in, you're exhausted, it's dark, it's usually colder, you're watching TV, it's a habit, all the things. And so I used to say when that craving comes up, I mean, again, if we're assuming you've had dinner, right, we're assuming you've had a real meal with protein and lots of water. And if you're not thirsty, I'd say when that craving comes or when that need to go to the pantry, eat the Oreo or the crackers or the whatever. I say, I want you to write down what you're feeling. And they'd be like, Oh, I don't want to do that. Like I have to get a pen. I have to get a paper. I have to be in touch with my thoughts. And I'm like, uh -huh. And all of that is going to take you out of the habit of going and getting that box of crackers or going and getting that sleeve of Oreos or having another soda or another glass of wine. When you have to deal with and actually process your thoughts, and you don't have to write much. You don't have to write a novel. You have to write, "I feel. I feel bored. I feel angry. I feel tired." And then listen to your body, right? If you're angry, is there something you can do about it? Can you journal that? If you're bored, can you read a book or take a shower or back on your Peloton and do five minutes in your Peloton or on your treadmill or walk around the block with your dog. And then if you're tired, to your point, can you go to bed? Yeah. Yeah. Yeah. And it's a big ask for some people, but it's totally worth it. I have like this thing inside the program called like the self -care system, because it's like if you are filling up your pleasure cup or your comfort cup or de -stress or cup. If you're filling your cup up, if you're putting your oxygen mask on. First, yes. - Like during the day, it's kind of magical. You're not gonna be in the pantry or you're way less likely to be in the pantry when you have, again, the high isn't as high, but when you've walked with a friend and you've laughed and you've hugged your friend, like, or your husband, or whoever, or your dog, right? Like what fills that cup up for you? And how can you do it? And I make my clients do this really every single day, filling their cup up actively so that it's kind of like, we're blunting the strong desire that will inevitably come up at 9pm or at 2 .30pm or in times of transition. And then I also teach my clients that like the opposite of willpower this concept allow power, which is similar to like kind of like writing down your your feelings. But it's like, don't make yourself bad or wrong for wanting ice cream. Like, right? Instead of being like, what? I mean, oh my gosh, I there's a really funny story of we moved to a new apartment. This is way back in my dieting days in Santa Monica. And we had been in there for a couple months, another set of new neighbors were moving in. And they overheard me yelling at my husband for not hiding the chocolate covered peanut butter stuffed pretzels well enough. Like, she heard me yelling at my husband because he didn't hide his snacks well enough. I'm just like laughing because I would be so mad at him if he brought home junk right now. My like entries full of like, crap, my kids like and my husband likes him. And it's like, instead of willing and be like, why did he bring that? I, oh my God, I'm so mad at him or like, I shouldn't want this. Why do I want this? It's like, no, of course I want it makes perfect sense. Like, I'm not bad for wanting it. And when you can soften that grip, it actually becomes easier and you decondition like we're have lowly in dogs, the condition, the desire when you speak to yourself lovingly, if you look at like habit change science, it's like, or you look at like parenting, that's like, a lot of this gentle parenting is so popular right now. And you know, that's what they're talking about. It's like, if you really want to change a behavior, you can't do it by punishing yourself. And so that's why I meet all my clients. They're like, Oh, can we like skip that part? but I make them like really learn to love themselves and talk to themselves through what I call like the BFF filter. And that ends up being their favorite part. So there's a lot of things that we can do, but just starting with hands on your heart and what am I looking for and can you give that to yourself in another way in that moment? And then maybe throughout your day and a lot of people will be like, I don't even know what I want. I don't even know what I like. And a lot of people will like, must be nice, must be nice to go on a walk with your friend and I promise you, you can create that you can't it's just different. It's new. And your brain is addicted to the dopamine. So it's going to throw Yes, the excuses and reasons as to why you can't go for a walk with your friend as to why you can't go upstairs. It wants the dopamine like it's yeah, wants to hit. So yeah, I always say it's like a toddler. Yes, - It's going to throw itself and have a tantrum. And you don't give your toddler ice cream for dinner, even though they want that, right? - Exactly, and what does your toddler do when you say no to ice cream for dinner, like three nights in a row? The fourth night, they don't ask. Like if you are really firm but loving, and I like to teach my clients to be like a little silly and humorous too with our brains, it'll stop asking. Like my kid does not ask for dessert on the weeknights because he knows he's not getting it. He was pissed about it when we created the rule, but he's over it now. Your brain will get over it too. - Love it. That's the thing, our brains, they like to play tricks on us. And what you were talking about with the judgment about cravings, that's inner critic, right? That's somebody's mother and grandmother, grandmother, father, brother, going, ugh, you know, I can't believe you're eating that or ugh, I can't believe you're, you know, whatever. You should know better by now. Like didn't you just sign up for like whatever? Didn't you just read blah, blah, blah book? Like what's wrong with you? Get it together. You have to recognize the inner critic and say, thank you, I see you. I make all my clients name their diet brain. Oh, I caught the inner critic. Yeah, I name the inner critic. Yeah. So like all my clients have some sort of silly name like mine's like local Laura, or like bitsy Betty, like they all have these fun I love that for it. And then it makes it a little bit more again, fun or light hearted like, I'm not saying it's not challenging sometimes. But there is a way to do this work with some lightness and actually enjoy it. Yeah. Love it. Love it. All right. So let my audience know how they can get in touch with you, how they can find out if they have a weight loss journey that they're looking to go on or lose weight for the last time, which is Laura's tagline. How can they get in touch with you? How can they learn more about Yummy Mummy with your podcast? All the things. Just give us a recap. I'll tell you all the things. Jackie, don't worry. So you guys can go to lauraconley.com. So my name is L -A -U -R -A, and then Conley is C -O -N -L -E -Y. So you guys can go to lauraconley .com if you just wanna like stalk the yummy mummy. You can go to Lose Weight For The Last Time podcast. It's a podcast on Apple, Spotify, and you can go down that rabbit hole. And then you guys can also, if you're like, "Ooh, I'm really picking up what she's putting down," you can sign up for my free class. And that's at lauraconley .com /class and we will teach you how to weigh what you want without doing stuff. I'm not going to swear. I did kind of swear a little bit without doing stuff or SHMT you hate. So I'm going to teach you in that class exactly how to weigh what you want using the self -care system, balancing your hunger hormones, all of that without doing stuff that you hate because that's the worst. We do not want to hate it because we will throw in the towel. Like we will. So that's at Laura Conley dot com forward slash class. And I think that's all of, Oh, I mean, Instagram is Laura Conley coaching. So all the things reach out if you guys have questions. I'm here for you. I loving I mean, Jackie knows I love engaging. I love talking to people. I love this work. I mean, yeah, it's the best. I did say I could, I could talk about this all day long. I just love this. I love the subject. I mean, obviously I come through it through the health lens, but it's all the same result, which is like making people feel better however they get there is just the best. So thank you so much. It was so fun to spend this time with you and have you on the podcast and reach out to Laura because she is awesome and fun. Thank you so much Jackie. All right, I will talk to you soon and bye for now.