Casual Friday: My Week in Weight Loss, GLP-1 and Fitness News, Q&A

本站添加: 2026-06-01

[00:00:00]It's casual Friday. Let's talk about my week in weight loss, fitness, and nutrition, plus GLP-1 fitness and nutrition news, and answering your questions. Hello and welcome to Amanda Widner Wellness. My name is Amanda. This is my dog, Polly. And Casual Friday is a series where I just update you on what's going on in my own journey, go through some headlines that caught my attention, and answer any questions that have come in through the channel or social media over the past week. Um, so let's just dive into this. Before I do, I have a quick disclaimer. I'm not a doctor. If you want to make any changes to your diet, exercise, or medication regimens, please speak with your doctor first.

[00:00:34]Everything on this channel is just based on my opinions and experiences. All right, so let's talk about my week. Um, but before I get into that, we have had quite a few new subscribers. So, if you're new, welcome. Um, if you've already been here, welcome back. I'm going to give you a quick background story for those of you who aren't familiar. So, I began my journey in November of 2024. At the time, I was 284 pounds. I'm 5 foot five and I was 39 years old. I went to the doctor and for the first time um even though I had been struggling with my weight my whole life, this was the first time I ever had like a hey your health isn't great diagnosis.

[00:01:10]My blood pressure was up, my cholesterol was up and I was diagnosed as pre-diabetic which was a big eye opener for me. Um you know I have two small children. I want to be around for them for a very long time. I want to live a good healthy life and so I decided to you know really try to focus on my health. Um, I did manage to lose 40 pounds on my own. It was very difficult.

[00:01:32]Um, the weight slowed, like the weight loss slowed down pretty quickly after that initial drop. And I realized I was really struggling to not only lose more, but the idea of doing what I was doing going longterm seemed almost impossible.

[00:01:44]And so I went to my healthcare provider, we decided to try AGLP1. So I started on semutide. Um, I didn't love it and so we switched to tepatide. So, I've been on a GLP-1 since May of 2025. So, it's been a little over a year. I've been on Treepatide since August of 2025. And um as of last week, I was down to 169 pounds, which is a 115 pound weight loss. So, that's my story. Um so, how did I do this week? So, what I do is I weigh myself almost every day and I just take the average over seven days. And so, this week I am 169 pounds. So, I've been pretty much maintaining for the last few weeks, which is great. Um, I mentioned briefly in another video. Um, you know, I have been eating in a slight calorie deficit just to see what's going to happen. But my main focus lately has been body recomposition, building some muscle, and um, well, I would still like to lose just a little bit of body fat. I think I'm going to be transitioning more into a maintenance side of things and just see where things go from there.

[00:02:44]give my body a little bit of a rest and uh if I decide to continue uh with weight loss down the road now that's a possibility for me whereas before it would have seemed completely impossible.

[00:02:55]You are being so cute. Um so that's where I am right now. Um kind of heading into maintenance. So this is a whole new world. I mean really I've been at kind of at maintenance plus or minus the last couple pounds for the last couple of months if you've been watching the channel. So, um, you know, it's just changing that mindset to I no longer need to lose. I just need to keep going.

[00:03:17]Um, plus it would be nice to add a few more calories into my day. Um, all right. So, let's talk about my week in nutrition. So, I did do a what I eat in a day video. And in that video, I mentioned how some days I eat a little bit more and some days I eat a little bit less. And that's very true. So, let's talk about that briefly. So, um, I for breakfast this week, I showed you in the video I was making those egg white rats with the egg white things that I got at Target. You can get them at Walmart, too. And then I made like a little scramble with one egg, two egg whites, a little bit of cheddar cheese, and a slice of bacon that I cut in half.

[00:03:49]And then I served it with raspberries, which I did a couple days this week, but um, it was just a busy week. And it's the last full week of school, and I was like struggling to make that, like find time to cook the eggs every morning. And so I ended up making some of the protein pancake bowls like I made last week just so I could pop them in the microwave.

[00:04:07]And so I did have the wraps for two days and then I had protein pancake bowls for two days. And so the days I had the protein pancake bowls, my calories are going to be a little bit higher. So that's okay. It's a small adjustment. Um but I'm still within my range. I'm still hitting my goals. And so that's that's totally fine. Sundays I'm a little bit more hungry. Um lunches this week I did sub in a tub which is like Jersey Mike's inspired. It's like it's just a salad basically, but it's like sub ingredients. Now, I added some baked chicken into mine so that I didn't have so much deli meat, but I did still have some deli turkey, put some boris head turkey in there. Um, it's been absolutely delicious. And then my afternoon snack has been a black forest inspired Greek yogurt. So, it's Greek yogurt, cool whip, a little chocolate pudding mix. Mix that all up, put in some marishino cherries, and I serve either strawberries or raspberries.

[00:04:58]And uh that's been really delicious.

[00:05:00]Except yesterday I made the pistachio yogurt that I did last week and I dipped it with strawberries and graham crackers because it was so good. I was really wanting it again. So again, I switched things up a little bit one day. Not a big deal. And then dinners this week, I did rotisserie chicken with some airfried carrots and potatoes. Oh, my dog is messing with the tripod, so it shakes. I'm sorry. Um and then we did what else did we do? We had Oh, burger.

[00:05:28]So, my husband made burgers. The weather's getting warmer. We don't eat burgers very often, but you know, feels like summer. So, he made some burgers and I put mine in a salad. So, like a burger in a bowl. And then, um, last night I made a southwest stuffed sweet potatoes. So, I baked some sweet potatoes and I took ground turkey with taco seasoning, bell peppers and onions, um, black beans and corn, a little bit of hot sauce. I mixed that all up into a skillet. And then I we just scooped that into a sweet potato and put a little bit of cheese on top. Delicious. We're having that again tonight. And who knows what we're going to have over the weekend. Maybe some grilled chicken and vegetables, that sort of thing. Um exercise this week went really well. Um you know, it was a holiday week. It's I call this Movember because it's so busy, especially with my kids. This is their last full week of school. Um so things were a little bit different, especially today. My son had his like fifth grade graduation and my daughter had an awards ceremony. So, I actually didn't teach my class this morning. I didn't go to the gym at all, which I normally go to the gym on Fridays. So, but that's okay. You have to be adaptable because this is real life and this is about making this longterm and achievable. And I'm going tomorrow. So, it's okay that I missed today. Um, so Monday I went for my walk.

[00:06:40]I got caught in the rain. It wasn't supposed to rain. I was turning back already and all of a sudden it just opened up and poured on me. So, I had to cut my walk a little bit short. And then, um, I did teach my class, so that was fine. And then Tuesday, I did my walk and I went to a bar class, which is like a ballet inspired, lower impact, lower intensity class, and I went to the weight room. And then Wednesday, I taught my two classes. And then I take the class at night and I went to the weight room. And then yesterday was my day off. So, I went and did some errands with my friend. I have another friend who owns a cafe in the area that's closing. So, we went and had a coffee.

[00:07:16]And then I just did some yoga and took it nice and easy. That's my active rest day. Today would normally be a teaching day and a weight room day, but I'm skipping it because I had to go to the schools. And then tomorrow I'm going to go back to classes. So a nice great week. Pretty successful. I'm happy with it. I exercised more than not exercising. I was still active on my rest days. So that is a good week to me.

[00:07:39]Let's talk about some headlines that caught my attention this week. So, the first one is CVS obesity drug deal puts Lily on equal footing with Novo. So, I um have been paying attention to the CVS Caremark drama when it comes to GLP1s since it kind of started last year. And so, of course, this caught my attention.

[00:07:58]So, CVS Caremark uh announced it will stop giving an edge to WGO I can't speak today to WGOi. Um this means the pharmacy benefit manager will place foundo on its formularies beginning June 1st and Zepbound will be back on its formularies beginning October 1st. The WGO pill and injectable will remain as options as well. Um so this means that Fondeo and Zepbound are now going to be covered by all three of the largest PDMs in the United States.

[00:08:30]And uh another thing to note is that individual companies can still choose not to cover these GLP1 medications, but they are on the formularies so that the companies that do choose to offer them is this is going to open this medication up to millions of Americans. And so I'm excited to see that because some people don't want to be forced to choose a specific type of medication just because that's what their insurance is offering them. So to see that this is giving more access for people who want the choice is always lovely to see. you know, if we could just get the prices down, that'd be even better. All right. Um, next one that caught my headline. Now, I might say the company's name wrong because I meant to look up how to pronounce it before I filmed this and I forgot. So, I'm just going to say it the way that it sounds in my head when I read it. Okay.

[00:09:13]Um, so it's Chilera's three-pronged obesity shot shows promise in early trial. Hyera's triple acting obesity shot has reportedly led to phase one trial users losing up to 16% of their body weight in just 12 weeks. So comparatively early stage zepbound data reported users not reaching 10% in 12 weeks. So that's a a big increase over zepbound at the same phase level. Um so Kyler's drug is called KAI4729 is hoping to break into GLP1 space as a comp as competition to Eli Liy and Novo Nordis successful medications along with GLP1 and GIP KI4729 simulates glucagon similar to Eli Lilly's reatride which is not FDA approved yet um but in phase three trials reatride helped patients lose up to 28% of their body weight in 80 weeks so it'll be interesting. to see if trials continue through phase two, what happens in phase two for Kyler's medication, if it gets to phase three, what happens there, what side effects are like, and if it ever reaches um, you know, their submission for FDA approval.

[00:10:26]But I love to see not only medications that are having, you know, even more success in some of these trials, but just more options that are successful in general because more options means more competition and more competition usually leads to lower prices and better accessibility, which is what I am all for when it comes to GLP-1 medications.

[00:10:44]I think that patients who are prescribed them by their healthcare provider who need them and and need access to them should have it and so and they should have it in a way that is affordable. And so hopefully that's where we're heading in the future. All right, next headline.

[00:10:59]Vitamin B12 and folate deficiencies linked to chronic fatigue. Now, before I started on Men's Appetite, I was tired all the time. I would need a nap every single day, and if I didn't get one, I was cranky. I don't need a nap every single day now. I don't need a nap most days. Some days I'd take one just because it's nice to nap, but I don't need it. Um, but as someone who used to struggle with chronic fatigue, this really caught my attention. And so, um, in this article, it just said, "A research team from Osaka Metropolitan University's Graduate School of Human Life and Ecology investigated whether deficiencies in certain vitamins could be connected to fatigue and motivation levels. They focused on folate, which is B9, and vitamin B12, two nutrients that help regulate homocyine, a substance in blood that tends to rise when the vitamins are lacking. So they studied approximately 600 healthy Japanese adults and they found that participants with higher uh homoyine levels generally had to had lower folate and uh vitamin B12 levels. So this suggests that there's a relationship between B12, folate and fatigue. And to prevent an increase in homoysteine levels and therefore concerns uh that are in relation to cardiovascular disease, dementia and fractures, it's important to avoid deficiencies and to maintain a wellbalanced nutritional like nutritionbased diet daily. So it's interesting to see these links now. They have like evidence that there is some sort of link here. I'm interested to see what they do with this information and how they utilize it to um you know to when it comes to like nutritional health and health sciences in the future. I'm just going to be keeping an eye on that. Um when we find links like that, it's usually used in other future studies. So, I'll be looking out for that. The next headline is scientists discover hidden gut brain circuit that triggers protein cravings.

[00:12:53]And I was like, what? Something that triggers protein cravings? So that's not me being crazy, but I'm like, I could go for some chicken right now. So I had to read the article. Okay. So researchers have found a hidden communication system between the brain and the gut that helps animals detect when protein levels are lacking and kind of pushes them to seek out what they need. So to find that protein source. So a team from the center for microbiome body brain physiology at the institute for basic science work with scientists from soul national university um at identifying gut brain signaling network that changes feeding behaviors when protein levels drop. So proteins are essential because they contain amino acids that humans well animals cannot produce on their own. You have to get them from food. Um so the researchers found that the gut responds to protein shortages um using two separate but coordinated communication systems and pathways. So the first pathway um works through the nervous system and it alerts the brain that essential amino acids are lacking.

[00:13:57]And that kind of tells your body like hey I don't have enough of these amino acids. Find some sort of protein source and find it fast because I need it. The other source is a little bit slower. It works via hormones and this helps with sustaining protein seeking behavior over a longer period of time. So that first system is like, hey, I need it and I need it now. The second one is like, hey, you needed this. You should probably keep eating protein so that we don't lack it again in the future. So it's interesting to see that our body naturally has responses and pathways for both situations. And I'm really just like the previous article, I'm interested to see how they use this information and this understanding of how this works in future studies for like future processes and like you know how they're going to apply that to other parts of science. Okay, last article.

[00:14:45]Strava expands strength tracking. So Strava is a social fitness network that um is used to track, analyze, and share athletic activities like running, cycling, and swimming. Um, and it uses things like GPS, uh, distance, pace, and elevation levels to track that. And then you can kind of use it like as an athlete, you kind of use it almost like Facebook to communicate with other athletes, share information, that sort of thing. Um, and it has overhauled its strength training features. They have noticed that strength training is their fastest growing part of this platform.

[00:15:18]And so it's announced partnerships to integrate workout logging and sharable muscle maps. Um, Strava is striving to sync sets and reps by connecting with 14 partners. And these include Whoop, which Whoop is a fitness tracking wearable, um, Garmin, Heavy, Fit, uh, FitBod, Motra, and the 24-hour fitness app. So, it's really interesting to see how this platform, this one app, is integrating with these other apps to one, not only help users of these other apps see that there is a way to expand this and get more information and make it social, but just that they're seeing the benefit in having multiple ways of integrating your workouts and your activity levels so that you can kind of personalize them to what your goals and needs are. So, it's interesting to see they overhauled all their strength training features because strength training is growing so much. I love to see that because strength training is vital to our overall health.

[00:16:11]Even if you're just doing so, you know, basic strength training, something with a little bit of resistance, that is vital to your overall health. It helps strengthen your muscles. It helps you prevent muscle mass loss with weight loss and as we age, and it also helps protect your bones as we age. So, um, I love to see that. I love to hear it. All right, I have a few Q&As's that I wanted to answer. I had a lot of questions that came in over the past week, so I just grabbed a handful of them. Um, I tried to answer everything I've seen so far uh like in the comments below or like through uh like DM if it came in through Instagram. Um, so if I missed your question, please reach out to me again.

[00:16:48]I apologize. I didn't miss it on purpose, but I had a lot of comments this week and I'm trying to keep up. All right, so the first comments questions was about there was a few of them and it was about sound on my videos. So I do have a little mic. Sorry. I do have a little mic. I'm working on like trial and error with a few different things.

[00:17:06]So, I've got this mic. I have an old mic that I don't like. I have one more I'm going to try. If that doesn't work, I have another one in my cart on Amazon to order and try that someone else recommended. So, please bear with me.

[00:17:17]I'm a baby channel. I'm just in the early stages trying to figure out the best sound quality, the best video quality, and kind of like how to edit my videos and all of that. And I'm doing this while I'm still working my regular job and being a mom. And so I'm doing my best, but I promise I'm trying to make that sound quality better for you. So your feedback is so appreciated. Please keep it coming. Um, and we'll we'll work through this together. Um, the next one I thought was really funny and it's appropriate because I have a glass right here or a cup right here and it said, "Please tell me how you drink black coffee." Black coffee. Um, because I talked in my what I eat in a day video about I had two cups of black coffee that day. So I'm gonna full discretion.

[00:17:58]I rarely drink black coffee. I prefer to have creamer in it. Um, if I have nothing else in it, I almost always have at least some monk fruit sweetener in there because black coffee can be very bitter and I'm not a bitter person. I like sweet. And so I'll put some monk fruit sweetener in there, which is zero calorie. Um, but I do drink it black sometimes. And how I did that was I stopped a while ago I had stopped drinking regular creamer and I started getting at first I switched to almond milk creamer which is much less sweet, much less creamy. Um so I kind of changed my taste buds there. I drank that for a while. Then I slowly started to use less of that. Then I switched to regular almond milk which is even less sweet, less creamy than the almond milk creamer. And then I slowly started using less of that. And then finally it was like I was just drinking black coffee with monk fruit sweetener. Um and eventually I did go back to adding in creamer or I'll put in half of a protein shake and have a prof. But most days I do have something in my coffee. I have creamer or I have a protein shake. But sometimes my calories don't allow it or sometimes I just run out and I don't feel like going to the store. So I can drink it black or black with you know or just with sweetener. Um but it took me a long time to get there. So, if you can't drink your coffee black, don't stress it. A little, you know, if you're measuring out your creamer, a tablespoon of creamer is not going to end your day, like you're not drinking your calories with 30 to 60 calories of creamer. If that's where you're really struggling and you feel like, I just have to cut that out, maybe make a swap somewhere else in your day so that you can still have the creamer and enjoy your coffee.

[00:19:38]Because part of coffee, in my opinion, is like the ritual of drinking it. and you want to savor it and enjoy it. And so, you know, I used to drink three or four cups in a day and then I cut it way back to two so I could have my creamer in there. Instead of putting a bunch of creamer in every single cup, it was one tablespoon in each cup. Had two cups. It was 60 calories because I used the no sugar added. I know some of you don't like that, but I don't mind it. So, that's what I was drinking. But, I was really enjoying the two cups that I had and it was satisfying. So, if you can't drink your coffee black, it's okay. I promise you'll be okay. Do the best you can and you're going to be fine. All right. All right. Next question. Um, someone asked me from my Halara haul video, which BTW I have another one posting today. Um, about what my favorite Halara haul item was. And uh, I have to tell you, my favorite Halara haul item has been these little summer dresses. So, this is one's actually from Walmart, but these little like tennis dresses where like they have the built-in bra. Now, I'm not a built-in bra girly, but these have been, as the weather's getting hot, like it was 90 degrees in Charleston yesterday. Like, these are so perfect. These are going to be what I live in in the summer. They've got shorts underneath them. There's a pocket for my cell phone, so I don't have to bring a bag if I don't want to.

[00:20:55]I can wear them walking. I can wear them to play pickle ball. I can wear, you know, run around town running errands or to pick up my kids to and from school.

[00:21:03]Like, I love these dresses. So, the little and all of all of these little tennis dresses that I bought, my favorite one is from that Halara haul.

[00:21:11]It's the little purple dress with the cute back. Highly recommend if you are looking for their stuff and you like the little like dress moment. I got the longer length though because I don't want it to be too short. So, that's my favorite item. I would say my next favorite item from the Halara haul is probably the Well, it'd be a tie. It would be a tie between the crisscross bike shorts with the criss-cross band bike shorts that have pockets and the sports bra with the similar back to the the dress that I got. I really like that that sports bra. It's great for the weight room. All right, next question.

[00:21:46]Someone asked me what my favorite compression leggings are. So, this is a very complicated question and I'm probably going to do like a full video on maybe just leggings, but gym gear in general. But to quickly answer this specific question, I have three favorites that I wanted to talk to you about. So the first one is my absolute like go-to brand and that is called constantly varied dear. Um I like them because the cut is always exactly the same and that's what I like. I want to know what I'm ordering. So these are would be like moderate to high uh compression. They're not like super high, but they're they have a lot of stretch to them and they're true to size. Um I actually stretch them a little beyond the size as I was gaining weight before I went on my journey. Um, but they're great quality and the material is nice and soft. They're sweat wicking. They're great for intense workouts. I love them. And they have really deep pockets, which is great. And they're high-waisted. So, the thing about constantly varied gear is the pattern is always different, but the cut is always the same. And I love that, but they're kind of expensive. They're generally about $59.99 a pair. Um, but like I said, they're great quality and they last a long time. Like I've had some pairs until I lost weight, but I literally have for years. So, um, and then I gave them away just to my friends and I lost weight and like they are wearing them every day too and they still look brand new. So, I love Constantly Very Gear or CVG. If you're interested in them, you can check out their website. This is not sponsored. I am not an ambassador for them at all. I just really like their stuff. Um, and if you're on Facebook, there's like CVG support like groups or whatever where you can like buy, sell, trade um, the clothing or you can like get there's like a CBG programming page or whatever, which is for people who like the brand.

[00:23:29]Um, the next one I wanted to talk about is called Love Her Shop. L O V, Love Her Shop. I like these. These remind me of um the Z the Zia brand leggings, but much more affordable. Um, they're very high-waisted. They're super compressive.

[00:23:45]So, if you don't like a super compressive legging, order up a size.

[00:23:49]Um, they're very long, however, so if you're on the shorter side, you might not love these. You could always get like their 78 length or something like that, but they're they are a little bit longer. Um, but they're only $35 and they're very high-waisted. They're super compressive. Um, I had a couple seam issues on a couple of them, but for $35, I was like, I can fix a hem for myself.

[00:24:10]But for the most part of the several pair that I bought, I've been using them since like October and they're still holding up great. So, they're a great option for only $35, I have no problem with those. And then if you're looking for something on Amazon, I always recommend the I'm going to say the name brand, but the odo odos os brand. The high-waisted yoga leggings with pockets. They're $25. They're $24.99. Um, and again, I'm not an ambassador for any of these. I am an Amazon affiliate and so I think I might have these odo linked on my affiliate link. I'm not 100% sure. I haven't checked it in months. Um, I link that in the description below. So, if you want to see them, you can look and see if they're linked on there. Um, and I do earn a small commission for anything that's bought through my affiliate link, but I just made the affiliate link because it's easier for me to share direct links with you that way. So, um, but anyway, that that's the brand. So, the Odo's or Odudu's high-waisted yoga leggings with pockets. I've actually been buying these for years. I think the first time I bought these was like 2018, and they last a very long time. They're super sweat wicking. They're really light material. These are more of like a medium compression. They're not super compressive, but they feel nice. They look nice. They're not They pass the squat test. Um, I have them in literally every color. I really, really like these. So, um, I have rebought these in every size because I bought them when I was very large and I bought them now that I wear a small. So, and I've literally bought them in every in between size along the way. Um, so next question was a good one and this is what I'm going to end on. Someone said, "Do you have any tips for walking now that it's getting hot?" And I was like, "This is such a great question." Um, I think I might in the future talk a little bit about working out in weather because it's something that as a fitness instructor I think about regularly because sometimes we like to take our workouts outside. Um, or sometimes the studio gets hot, but it's not something that you as a participant are probably thinking about. Um, so I do have a few like quick tips. So the first one is if it's getting hot, try to do your walking or your outdoor activities earlier in the morning or later in the evening closer to sunrise, sunset. um because that's usually when temperatures are lowest, but you still have the sunlight for safety. So, I try to walk like just after sunrise in the summer months because it does get hot here very very quickly. Um make sure that you are very well hydrated. Hydrate before, during, and after your walks or your outdoor activities. So, if you're somebody who likes to go outside in the summer months, make sure you're drinking your water all day long. Um have a a drink before you go out if you can, you know, carry one with you. those little carabiner things. You can hook them to a belt or something on your pants. Um or you can get like a a strap to carry a water bottle with you while you're walking, but have water with you to stay hydrated. You never know when sometimes you'll be walking a little bit more intensely than you realize, but sweating profusely and not realize it, and then all of a sudden you really need to hydrate, but you have no access to water. So, please try to bring water with you. And then when you get home or back from your walk, rehydrate them as well. Um, cooling towels are great to have on hand. I love them. You like I'll put them in like a sandwich baggie and stick that in my pocket and then I like it's nice and wet or sometimes I'll literally just soak them in water, ring them out, put them around my neck and walk like that the whole time. But putting them in the sandwich baggie in my pocket is like the best tip. They're great for like around here, especially like July and August when I'm going walking. Even at sunrise, it can be like 90 degrees at that time, which is very hot. I'm walking a lot slower and the cooling towel comes in really handy. Um, also if you have like one of those little hand fans, those are great, too.

[00:27:53]My daughter loves those. She likes to keep them in her pocket when she's outside. Um, so those are great. Just something to keep like an airflow, help cool you down if you feel like you're getting overheated. Um, stay in areas with shade if you can. So during the cooler months, I have a path on my walking like we have a walking trail nearby and I love to walk this one way.

[00:28:13]It's easy for my house, but there's not a lot of shade leaving my house to get to this part of the walking trail. And so it's fine during the cooler months, but in the summer months, like late spring, early summer, and then in in through the summer going into early fall, I can't walk that path anymore.

[00:28:27]There's no trees and there's no shade, and I will overheat. And so instead, I actually have to hop in the car or the golf cart, drive to a different area, and park my vehicle, and then I walk in a fully shaded area because the shade is not only protecting me from getting overheated, it's giving me that extra few degrees of coolness, but it's also protecting me from having too much direct sunlight and all of that. So, try to be in shade if you can. Um, take breaks if you need them. Like, it's okay to stop and, you know, take a moment to sit down or, you know, just kind of pace for a minute. Take your time if you need to take your time. allow yourself that extra time for breaks should you need them. Um, wear light layers if you can.

[00:29:05]So, um, you know, a lot of people are really into like wearing sweats when they exercise, but I do not recommend that in hotter hotter weather. Um, definitely, you know, dress for the temperatures and wear light layers if you can. So, if you feel like you're getting overheated, you can take a layer off. So, for example, I might wear like a tank top sports bra and then put a t-shirt over that with the intention of keeping the t-shirt on the whole time.

[00:29:28]that if I did get overheated, I could take the t-shirt off and still feel like I'm covered. Um, so think about ways that you can, you know, feel like you're comfortable the way that you're dressed, but you have the option to take off a layer should you need it. Um, and then sunscreen. If you are a sunscreen person, I highly recommend it. Um, I always make sure to put some on my face, my shoulders, my arms, um, when I'm heading out in the backs of my ears because I always pull my hair back and I want to make sure that I'm covering all of that. I'm trying to avoid wrinkles.

[00:29:59]Um, I know not everyone loves sunscreen, but I'm a believer in it, so I'm going to give you that tip. So, that is it for this week. I hope that you enjoyed the video. If you did, please give it a like so that the algorithm pushes it out to more people who like this kind of content. Um, if you watched the whole way through, what do we talk about?

[00:30:16]Let's do Let's just do a happy face emo. Oh, no.

[00:30:21]You know what? We should do a graduation cap emoji because my son graduated from from elementary school. He's I officially have no little kids. He's heading to the middle school with his sister and I only have big kids now. So, let's do a little graduation one. I'm pretty sure there's like a cap or a diploma or there's like one with a person with a cap and the diploma. I can't remember, but there's some sort of graduation emoji. Use that. Um, and then uh yeah, let me know in the comments how your week went. If you have any questions that didn't get answered that you still need the answer to. Um, and please subscribe to the channel so that we can keep growing it. I am love loving connecting with each and every one of you and growing our little community right here on YouTube. So, thank you so much. Um, also if you have been waiting for it, my video like like my video on the runo scale is either dropping tomorrow or Monday. I will keep you posted, but that is coming. It's going to be like my next video. So, um, you will get that very soon and uh, get all my my feedback on it and what I think about it and all of that jazz. So, I hope that you watch it and I will catch you next time. Have a great one.

[00:31:22]Bye-bye.