If you are struggling to lose weight in spite of adopting a fitness routine or if you have stopped losing weight, then this episode is for you
In this episode, we'll learn how we gain or lose weight and why don't we lose weight or stop losing weight
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Speaker 1: if you are frustrated that you're not able to lose
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Speaker 1: weight in spite of starting a fitness routine, you made
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Speaker 1: changes to your diet. You started exercising, but still you're
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Speaker 1: not losing weight. Or if you're someone who started a
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Speaker 1: fitness routine and lost some weight initially and now you're stuck,
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Speaker 1: your weight is not moving at all. Then this episode
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Speaker 1: is for you. In this episode, we learn how we
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Speaker 1: actually gain weight and lose weight.
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Speaker 1: And why do you stop losing weight after some time
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Speaker 1: mascara and welcome to the Stronger Men project. If you
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Speaker 1: want to be a better man, become a stronger fitter
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Speaker 1: and a better looking version of yourself and fulfil your
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Speaker 1: fullest potential in all areas of your life. You have
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Speaker 1: come to the right place. I'm also on the same journey.
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Speaker 1: I'm your host, a deai, a mechanical engineer turned fitness
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Speaker 1: coach and a gym owner. And here I'm going to
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Speaker 1: share my knowledge, experience and lessons and also bring on
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Speaker 1: experts and achievers who can help us all win together,
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Speaker 1: get ready and let's dive into today's topic.
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Speaker 1: The first thing we need to understand is how do
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Speaker 1: we gain weight after we are a completely grown up adult.
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Speaker 1: The only way to gain weight is when you keep
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Speaker 1: eating more food. And, uh, the energy contained in the
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Speaker 1: food is stored in your body as body fat. And
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Speaker 1: if you keep on eating more and more food and
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Speaker 1: not spending enough energy, you keep accumulating more and more fat.
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Speaker 1: And that is how you keep gaining weight. And if
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Speaker 1: you eat less food
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Speaker 1: than you require, or let's say if you eat fewer
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Speaker 1: calories than what you're burning throughout the day, your body
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Speaker 1: has to rely on the stored body fat to survive.
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Speaker 1: And if you keep on doing it for long enough time,
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Speaker 1: you will start losing the stored body fat, and eventually
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Speaker 1: you will lose weight. And this is how you gain
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Speaker 1: weight and lose weight. It is based on something called
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Speaker 1: as energy balance. If you are in a positive energy balance,
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Speaker 1: that means if you're eating more calories than you're spending,
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Speaker 1: then you will gain weight eventually.
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Speaker 1: And if you're in a negative energy balance, that means
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Speaker 1: if you're eating fewer calories than what you are burning,
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Speaker 1: then you will lose weight. This is how it works
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Speaker 1: The second thing we need to understand is how much
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Speaker 1: energy do you require in a day that is called
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Speaker 1: as your maintenance calories? Or it is the amount of
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Speaker 1: energy you spend throughout the day
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Speaker 1: and it is called as total daily energy expenditure or
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Speaker 1: in short, TDEE. Our TDEE is made up of four components.
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Speaker 1: The first one is the most basic one, which is BMR,
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Speaker 1: or it's called basal metabolic rate. It is the amount
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Speaker 1: of energy you need to stay alive for one
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Speaker 1: day without doing any kind of physical activity. Even if
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Speaker 1: you are lying in one place and not doing any
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Speaker 1: kind of movement, your body needs certain energy to stay
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Speaker 1: alive and to support itself. This is your basal metabolic rate,
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Speaker 1: and this makes up almost 70 to 80% of your
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Speaker 1: energy needs in a day,
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Speaker 1: and the second component of your TDEE is called as
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Speaker 1: thermic effect of food or in short TEF. It is
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Speaker 1: the energy required by your body to process all the
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Speaker 1: food you eat, digest it and absorb all the nutrients
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Speaker 1: and throw the waste outside. This is called thermic effect
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Speaker 1: of food,
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Speaker 1: and the third component of your total daily energy expenditure
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Speaker 1: is called as non exercise activity thermogenesis or in short, neat.
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Speaker 1: This is the energy that goes into your involuntary bodily movements.
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Speaker 1: Let's say you're pacing up and down when you're talking
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Speaker 1: or if you're fidgeting or your hand gestures. All these
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Speaker 1: things contribute to your neat or non exercise activity. Thermogenesis
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Speaker 1: and the four component. If you are into exercise and activity,
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Speaker 1: that is exercise activity thermogenesis or, in short, it the
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Speaker 1: energy you need to perform your exercises. Or let's say,
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Speaker 1: if you're doing any kind of activity deliberate activity like
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Speaker 1: walking or running or whatever you're doing throughout the day,
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Speaker 1: that is your exercise activity. Thermogenesis and all these combined
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Speaker 1: together will form your total daily energy expenditure,
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Speaker 1: and there's a calculator for this. I'll leave a link
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Speaker 1: to a calculator like that in the description. You can
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Speaker 1: click on that and calculate your TDE. There is a
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Speaker 1: formula for that. It is not really accurate, but it
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Speaker 1: is somewhere in the ballpark figure of your total daily
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Speaker 1: energy expenditure.
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Speaker 1: Now let's say your total daily energy expenditure comes to
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Speaker 1: 2000 calories. If you eat 2000 calories of food on
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Speaker 1: a daily basis, you will not gain weight or lose weight.
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Speaker 1: That is why it is called as maintenance calories. Also,
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Speaker 1: let's say if you eat fewer calories, and if you
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Speaker 1: eat at least 15% less than your TD, that will
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Speaker 1: be like 300 calories less than 2000 calories. Then you'll
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Speaker 1: start seeing that you'll lose weight gradually, and if it
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Speaker 1: is anything less than 15% then you may not see
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Speaker 1: any substantial results and your body adjust to those lower calories.
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Speaker 1: We'll talk about that in a bit.
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Speaker 1: And when you eat more calories than 2000 calories, let's
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Speaker 1: say even if you eat 5 to 10% more than
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Speaker 1: 2000 calories, that will be like 100 to 200 calories
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Speaker 1: more than 2000 calories on a consistent basis. Then gradually
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Speaker 1: you will start gaining weight,
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Speaker 1: and that condition is called as calorie surplus. So if
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Speaker 1: you're in a calorie deficit, if you're eating less than
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Speaker 1: your TDE, you will lose weight. And if you're on
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Speaker 1: a calorie surplus, that means if you're eating more than
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Speaker 1: your TDE, then you will gain weight. This is how
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Speaker 1: weight gain and weight loss works and the major factor
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Speaker 1: here is your total daily energy expenditure. And if you
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Speaker 1: want to control your weight, if you want to lose
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Speaker 1: weight or gain weight,
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Speaker 1: then you can do two things. One is you can
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Speaker 1: play with your intake, how many calories you're eating. That
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Speaker 1: is what you can alter. And the second way is
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Speaker 1: by
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Speaker 1: changing your energy expenditure. The intake side is very clear.
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Speaker 1: That means you have to eat less and less food, and, uh,
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Speaker 1: less is not in the sense of volume of food.
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Speaker 1: Less is in the sense of the calories contained in
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Speaker 1: the food. If you choose to eat lower calorie food items,
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Speaker 1: and if you choose to eat smaller portions of food
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Speaker 1: items which are high in calories, then your oral calorie
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Speaker 1: intake will go down, and that is how you can
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Speaker 1: control your energy intake. Now let's talk about the energy
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Speaker 1: expenditure side what you can do about it
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Speaker 1: on the energy expenditure side. The first thing is, your
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Speaker 1: BMRBMR is completely dependent on your lean mass and your
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Speaker 1: current body weight. It cannot be changed in the short term.
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Speaker 1: In order to change your BMR, you have to change
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Speaker 1: your lean mass, you have to build muscle. The process
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Speaker 1: of building muscle is very, very slow and time consuming,
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Speaker 1: and if you're into building muscle and over a long time,
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Speaker 1: if you build enough muscle, your BMR will go up.
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Speaker 1: The second thing you can control is your thermic effect
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Speaker 1: of food.
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Speaker 1: The thermic effect of food forms about 7 to 10%
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Speaker 1: of your energy requirements, and it can be altered by
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Speaker 1: what kind of food you're eating. If you eat
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Speaker 1: relatively whole foods which are in the most natural form,
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Speaker 1: which are high in fibre, which are high in protein,
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Speaker 1: then your thermic effect of food will increase. It takes
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Speaker 1: more energy for your body to digest that kind of food.
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Speaker 1: And if you also mix different kind of food items
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Speaker 1: that will also increase the thermic effect of food. As
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Speaker 1: against that, if you consume food items which are highly
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Speaker 1: processed and very easy to digest, then the thermic effect
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Speaker 1: of food will go down. And if you drink your calories,
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Speaker 1: let's say you're drinking a lot of juices and cold drinks,
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Speaker 1: then it is very, very easy to digest and the
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Speaker 1: thermic effect of food is very, very low.
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Speaker 1: So by controlling what kind of food you eat, if
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Speaker 1: you eat foods which are relatively whole in nature, which
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Speaker 1: are in the most natural form which are high in
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Speaker 1: fibre high in protein, then you can increase the thermic
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Speaker 1: effect of food. That is why eating a well balanced
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Speaker 1: diet which is high in protein and fibres, vegetables and fruits,
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Speaker 1: will actually help you in losing weight. First thing is
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Speaker 1: by keeping you full and second thing is by increasing
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Speaker 1: your thermic effect of food and the next part of
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Speaker 1: energy expenditure is called as meat
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Speaker 1: non exercise activity thermogenesis,
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Speaker 1: which is something which you cannot control and which is
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Speaker 1: regulated by your body. This is something where you cannot
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Speaker 1: do anything. And the last component of your energy expenditure
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Speaker 1: is exercise activity thermogenesis or it. This is where you
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Speaker 1: can do the most by indulging in exercise and activity.
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Speaker 1: But the limitation here is you may be limited by
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Speaker 1: the time you get to do your exercise and activity.
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Speaker 1: And if you're doing something intense kind of exercise,
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Speaker 1: you are limited by your work capacity. There is a
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Speaker 1: limit on how long you can go on exercising with
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Speaker 1: high intensity. So these are the two factors which will
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Speaker 1: limit your ability to control your exercise activity. Thermogenesis
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Speaker 1: Once you understand the intake and expenditure side, now let's
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Speaker 1: come to the issue you have. If you're not losing weight,
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Speaker 1: what it means is definitely you're not in a deficit.
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Speaker 1: Over time, you may be following certain kind of diet,
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Speaker 1: and you may be following certain kind of activity and exercise.
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Speaker 1: But your overall energy expenditure may not be exceeding the
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Speaker 1: overall energy intake. That is why you are not losing weight.
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Speaker 1: It may happen that you may be exercising and maintaining
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Speaker 1: your diet for five days in a week, and when
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Speaker 1: the weekend comes, you may completely go off track and
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Speaker 1: eat more calories and be completely sedentary and inactive. That
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Speaker 1: may also reverse all the efforts you put in the
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Speaker 1: five week days. That is why I said you may
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Speaker 1: not be in a deficit over a period of time,
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Speaker 1: and if you're not gaining weight, if that is your concern,
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Speaker 1: then definitely you're not in a surplus or you're not
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Speaker 1: eating more calories than what you're spending as clear as
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Speaker 1: that just to give you an idea. If you want
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Speaker 1: to gain or lose one kg of actual tissue in
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Speaker 1: your body, it takes 8000 calories, which is a lot
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Speaker 1: of food, and it takes quite a bit of effort
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Speaker 1: for you to either not eat so many calories or
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Speaker 1: eat 8000 calories to gain one kg of tissue.
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Speaker 1: And there is also a factor of your hydration and
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Speaker 1: water levels in the body, which keeps on fluctuating on
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Speaker 1: a daily basis based on different factors which we cannot
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Speaker 1: really account for. And if you're someone who has lost
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Speaker 1: weight initially,
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Speaker 1: most of that weight will be in terms of water
00:10:33
Speaker 1: weight or if you're someone who has gained a lot
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Speaker 1: of weight in a very short period of time. Let's
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Speaker 1: say you gain 2 to 3 kg of weight in
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Speaker 1: a matter of 1 to 2 days and you have
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Speaker 1: not eaten so much of food. That means your body
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Speaker 1: is holding more water. Or let's say there is a
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Speaker 1: lot of food in your body, which is still undigested.
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Speaker 1: That may be the reason you're seeing your weight going
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Speaker 1: up on the scale now. It may happen that initially
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Speaker 1: for a few weeks, you kept on losing weight and
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Speaker 1: suddenly you stopped making any progress. You're not losing weight anymore.
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Speaker 1: You continue to do your exercise. You continue to follow
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Speaker 1: your diet, but you're not making any progress. The reasons
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Speaker 1: for this may be one thing.
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Speaker 1: Once your body weight goes down, you need less and
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Speaker 1: less energy to move around. That is why your energy
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Speaker 1: expenditure might have gone down. The second thing is,
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Speaker 1: whenever you're doing some kind of exercise and if you're
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Speaker 1: doing the same thing again and again and again, your
00:11:26
Speaker 1: body becomes efficient in that kind of exercise and especially,
00:11:30
Speaker 1: this is very, very pronounced in exercises like cardio. And
00:11:33
Speaker 1: if you're playing some sports, which has a repetitive kind
00:11:36
Speaker 1: of movement which may be like a badminton or tennis
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Speaker 1: where your body learns to become efficient at performing these movements,
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Speaker 1: some exercises may also make you really tired and hungry,
00:11:49
Speaker 1: and that will result in you moving less throughout the day.
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Speaker 1: That is how your energy expenditure may go down and
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Speaker 1: there are exercises which make you very hungry, and you
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Speaker 1: may end up in self deceptive snacking or oversizing your
00:12:01
Speaker 1: portions That is why it is important for you to
00:12:04
Speaker 1: understand that if you're tracking your food, the best way
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Speaker 1: to do it is measure your food on a weighing scale.
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Speaker 1: If you're eyeballing your portions, then most probably you may
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Speaker 1: be indulging in self deception, and if you're also doing
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Speaker 1: a lot of cardio and sports kind of activity and
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Speaker 1: not eating enough protein all time, what your body does
00:12:26
Speaker 1: is your body sheds muscle in a calorie deficit because
00:12:29
Speaker 1: when you're in a calorie deficit, you'll start losing weight.
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Speaker 1: You'll start losing body fat
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Speaker 1: and body fat is very, very important for your survival.
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Speaker 1: It is your energy store. That is why your body
00:12:39
Speaker 1: adopts certain mechanisms to conserve energy. One is it becomes
00:12:43
Speaker 1: efficient with whatever you're doing physically and on a cellular level,
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Speaker 1: your body uses energy efficiently. It will, um,
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Speaker 1: waste less and less energy. The second thing is
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Speaker 1: it will shed muscles because it takes energy to maintain
00:12:57
Speaker 1: muscle muscle is a metabolically active tissue. In order to
00:13:00
Speaker 1: maintain muscle, your body has to spend energy. That is
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Speaker 1: why your body starts to shed muscle because it is
00:13:07
Speaker 1: not necessary anymore,
00:13:10
Speaker 1: and one more mechanism your body uses to conserve energy
00:13:14
Speaker 1: is by down regulating your meat, the involuntary bodily movements
00:13:20
Speaker 1: you do throughout the day without even noticing. These things
00:13:23
Speaker 1: are down regulated and
00:13:26
Speaker 1: and your body automatically moves less and less so that
00:13:30
Speaker 1: it can conserve energy. And meat is something which varies
00:13:33
Speaker 1: a lot among individuals. Between the extreme recorded cases, two
00:13:38
Speaker 1: individuals can have a neat difference of almost 2000 calories,
00:13:42
Speaker 1: which is almost equal to a daily requirement of an
00:13:44
Speaker 1: average person. And for most average people, the meat can
00:13:47
Speaker 1: completely vary between 300 to 500 calories, and you can
00:13:51
Speaker 1: do nothing about this actively or voluntarily. This is completely
00:13:54
Speaker 1: regulated by your body.
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Speaker 1: All these ways by which your body is conserving energy
00:14:00
Speaker 1: is more pronounced when you are in a very, very
00:14:02
Speaker 1: aggressive deficit, anything more if you're losing anything. More than
00:14:07
Speaker 1: 1 to 2% of weight per week is on the
00:14:10
Speaker 1: aggressive side. Initially, a couple of weeks is fine where
00:14:14
Speaker 1: you may be losing some water weight, but if it
00:14:16
Speaker 1: is sustained, if you're losing more than 2% for 456
00:14:20
Speaker 1: weeks together, that means
00:14:22
Speaker 1: you are in an aggressive deficit, and that may result
00:14:26
Speaker 1: in your body adapting very fast to lower calories. And
00:14:29
Speaker 1: it is also more pronounced when you are not really
00:14:32
Speaker 1: carrying a lot of body fat. When the body fat
00:14:34
Speaker 1: levels go lower and lower, these mechanisms are more pronounced.
00:14:40
Speaker 1: So let's talk about what is the solution for this
00:14:43
Speaker 1: Number one. You have to be in a conservative to
00:14:46
Speaker 1: moderate deficit, which is somewhere between 15 to 25%. Anything
00:14:50
Speaker 1: more than that will be very aggressive, and all these
00:14:53
Speaker 1: mechanisms will be more pronounced if you go beyond 25%
00:14:57
Speaker 1: for that. What you can do is you can calculate
00:14:59
Speaker 1: your TD using the calculator, and you can use food
00:15:02
Speaker 1: tracking apps to approximately calculate your food intake.
00:15:06
Speaker 1: Second thing is, you can indulge in strength training and
00:15:10
Speaker 1: keep your diet high in protein so that you can
00:15:13
Speaker 1: conserve muscle and strength. Third thing is, you can have
00:15:16
Speaker 1: a well balanced diet, which is mostly comprised of whole food,
00:15:21
Speaker 1: which is high in fibre, which is high in vegetables
00:15:24
Speaker 1: and fruits, which will keep you full for longer and
00:15:27
Speaker 1: also increase your thermic effect of food.
00:15:30
Speaker 1: Third thing, you have to maintain a consistent eating routine,
00:15:34
Speaker 1: meaning that you have to eat at the same time
00:15:36
Speaker 1: so that you have a predictable hunger signals. And you
00:15:40
Speaker 1: can avoid unhealthy snacking or your hunger going out of control.
00:15:45
Speaker 1: And the fifth thing is, do not over exercise. Keep
00:15:49
Speaker 1: your workout short and intense so that you don't feel
00:15:51
Speaker 1: drained after the workout. You don't feel overly exhausted and
00:15:56
Speaker 1: tired and spend less and less energy moving throughout the day.
00:16:00
Speaker 1: But if you keep your workout short and intense, you
00:16:02
Speaker 1: may feel more energised throughout the day, and you may
00:16:05
Speaker 1: be more active and moving throughout the day. And the
00:16:08
Speaker 1: last thing is,
00:16:10
Speaker 1: avoid doing excessive cardio or heat kind of workouts or
00:16:15
Speaker 1: cardio type sports like badminton or tennis. These are all
00:16:19
Speaker 1: good and really healthy for you, but if you do
00:16:23
Speaker 1: it excessively, then you have adverse effects, especially if you're
00:16:26
Speaker 1: trying to lose weight. They will make you very tired
00:16:29
Speaker 1: and hungry, and also they will also teach your body
00:16:33
Speaker 1: to become more efficient in spending energy.
00:16:36
Speaker 1: That is something which you don't want when you're losing weight.
00:16:39
Speaker 1: When you're trying to lose weight, your body should actually
00:16:42
Speaker 1: become more inefficient with the energy. And the best way
00:16:44
Speaker 1: to do that is by building more muscle and indulging
00:16:47
Speaker 1: in exercise, which actually makes you feel energised and motivated
00:16:51
Speaker 1: to be active and do more activity throughout the day.
00:16:55
Speaker 1: And that's it. If you follow these solution, which I
00:16:58
Speaker 1: have given you, you will lose weight in a slow
00:17:00
Speaker 1: and steady way and it will be more enjoyable and
00:17:03
Speaker 1: more sustainable for you. And what happens is, even if
00:17:06
Speaker 1: you follow this, your body will still adjust to lower
00:17:09
Speaker 1: calories and you may stop making gains and that point
00:17:12
Speaker 1: of time since you started with the conservative deficit, you
00:17:16
Speaker 1: will still have room to reduce your calorie intake. And
00:17:20
Speaker 1: if you're also doing short and intense workouts, you will
00:17:22
Speaker 1: have more time at your hand to
00:17:24
Speaker 1: add more activity. And once you stop making any progress
00:17:28
Speaker 1: for 2 to 3 weeks, that is when you can
00:17:30
Speaker 1: take the further steps of reducing your food intake maybe
00:17:33
Speaker 1: by 100 calories or adding more activity like a 20
00:17:36
Speaker 1: minutes walk or, let's say, 20 minutes of jogging
00:17:40
Speaker 1: or you may start playing some kind of sports for
00:17:42
Speaker 1: 20 minutes to 30 minutes. You will have a lot
00:17:45
Speaker 1: of options, and the best way to do it is
00:17:48
Speaker 1: taking it step by step. And this is how I
00:17:51
Speaker 1: have been able to go through three major weight loss phases.
00:17:54
Speaker 1: And this is how I actually teach my clients to
00:17:57
Speaker 1: go about their weight loss journeys.
00:18:01
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00:18:42
Speaker 1: for listening to this episode. I'll see you in the
00:18:45
Speaker 1: next one. This is a always here to help you
00:18:47
Speaker 1: become the best version of yourself