Weight Loss vs Fat Loss: Are they the same? [E12]

Weight Loss vs. Fat Loss Podcast Cover Image
Is there a difference between weight loss and fat loss? What should you be focusing on to improve your body composition? Join us as we explore all the reasons to stop focusing on the number on the scale, along with strategies to shift your attention and efforts towards more meaningful changes in your body. 

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Hey there, it’s Tasha here! And I am over here happy dancing, because my new book, Keto: A Woman’s Guide and Cookbook is officially launched. It is out there in the world doing its thing. And that means if you pre-ordered, you should be getting your copy in a matter of moments. In fact, it might actually be sitting on your doorstep right now. And I am just so, so happy to share it with all of you. But for those of you who didn’t pre-order Keto: A Woman’s Guide and Cookbook, you can pick up your copy now. It is available everywhere that books are sold. And I want to give a big, huge, huge thank you from the bottom of my heart. Having the opportunity to write about my passion has been a real dream come true. And I genuinely appreciate your support to make it all happen. So thank you times infinity.

Now, before I dive into today’s episode, I do have one small favor to ask of you. And it will only take about a minute of your time. If you could head over to Amazon and leave a review for Keto: A Woman’s Guide and Cookbook, as soon as you get a free moment, it would be the absolute best possible way to show your support. Even if you didn’t order on Amazon, these reviews really do help authors like me get our books found in search results instead of drifting off into the depths of millions and millions and millions of titles on Amazon. And I know that you won’t have time to read the book from cover to cover just yet because it is jam packed with new information and lots of details. But these new reviews really help spread the word and can honestly make or break the success of a book launch. So if you could take just a minute of your time to leave a review and share your favorite part of the book or what you’re looking forward to learning about the most, you will forever be a rock star in my book! Thank you again. This means so much to me. It’s really, really a huge deal. So thanks, guys, for being so amazing and so awesome. All right. Let’s dive in to today’s episode.

I have been so pumped to do today’s episode because quite honestly, it is one of my biggest pet peeves on the planet, at least when it comes to Keto. And it has been on the backburner since I started the show a couple months ago, because I didn’t really know if I should come out of the gate swinging and ranting right off the bat. But you guys know me now and you have probably heard my rants creep out here and there anyways, so I can’t help it. Today’s the topic of today’s episode always triggers this knee jerk reaction and I have very strong opinions about it. And that topic is weight loss vs. fat loss. Now, there’s nothing wrong with either one of those things, but at the end of the day, one is a lot better than the other. And I really want to talk to you guys about this because your weight does not give you the whole picture. And so, so, so many people have weight loss goals that they’re grinding away at right now. And with the New Year and the new me and all of the things going on at this time, I think it’s really the perfect time to get some perspective on this. And I really hope that it does help you. So I’m talking about body composition.

What your weight is actually made up of. And this includes bones, muscles, organs, skin, fat, and water. So the bones, muscles, organs and skin are what we refer to as your lean body mass. And this is basically just everything that your body’s made up of except for fat and water. So if you’re stepping on the scale, you’re measuring all of it. OK. Your bones weigh something. Your muscles weigh something. Your organs weigh something. And so on and so forth. So when you step on the scale and just want that number to decline, you’re often focused on the wrong thing. OK, you aren’t thinking about why that number is dropping. And that scale measurement, how much you weigh, is the metric that you’re measuring yourself with. And it only just gives you the small, tiny sliver of the big picture, what’s actually going on in your body. So people often celebrate when the number goes down or they freak out when the number goes up without knowing if it’s a good thing or a bad thing. And I’m here to tell you that weight loss at all costs is not always a good thing. OK. And I will explain it. Not even from a health at every size, body positivity kind of way, which I am all for that. I’m here for it. If I’m being real, but I’m talking about at a metabolic level, like what does it mean when you’re losing the wrong kind of weight? And to put this in perspective, I have a couple examples from real life where I’ve been like, “hmm, that is a lot to unpack.”

So I think we need to spend a little time and unpack it. Now, this one actually happens to me quite a bit, but usually not in such an overt kind of way. But a while back my friend’s mom wanted to pick my brain about Keto. She wanted to lose weight and started asking me about macros and how to set up her diet. And as I was giving her the run down, explaining to her that carbs are limited for ketosis, fat can come from your plate or from your body, but it’s very, very important to make sure that you eat adequate protein to support your muscle. She stopped me. And she looked at me and totally straight-faced, said, “I don’t care about my muscle. I just want to get skinny. What do I need to do to get skinny?” So there’s a lot of people with that get skinny mentality that maybe you don’t understand the importance of lean body mass. But if you’re worried about your weight or your physique at all, then you really need to hear me out on this one. Of all the stuff I listed off earlier, water, fat, muscle, etc., your muscle burns the most calories. Water is not metabolically active and adipose tissue or fat just doesn’t burn calories like muscle does.

OK. So your muscle is your metabolically active tissue. It’s your furnace that keeps you burning energy. So when you lose some of this muscle, your metabolism is dropping as a result. So that number on the scale that’s dropping from all of your dieting at all cost efforts and not eating adequate protein or not being physically active is actually a reflection of your metabolism dropping in this scenario. So what you really want to be losing is fat. Right. And unfortunately, the weight loss focus is just so ingrained in our society. It’s the big focus that everybody obsesses about when really it should be fat loss. Like think about The Biggest Loser. All of these people were competing for a percentage of weight loss without any regard for what their body composition was actually doing. It was just as long as the scale went down, they were doing things right. And if the scale didn’t go down, then they got sent home. You know, they were kicked off the show and it just doesn’t really make any sense. So what if you’re losing fat and muscle, which if you aren’t active and eating adequate protein, there’s a good chance that you are losing muscle. I remember back in the day, they were doing this biggest loser challenge at my work and I wanted to join in on it.

But when they found out how they did everything, I was like, “Nope!” It’s just based on weekly weigh ends. It’s not based on any kind of metric that I’m concerned with. So I just don’t think it’s a healthy approach to weight loss because we should be really focused on fat loss instead. Celebrating muscle loss is not really my cup of tea. So you get it. It’s my pet peeve. Prioritize fat loss over weight loss. Now, the way your body actually burns through its energy stores adds insult to injury when it comes to weight loss at all costs. In a perfect world, your body would just burn through the fat, right? We have adipose tissue, which is our stored energy in the form of body fat. But we have glycogen stores in our muscle and liver, which is basically just stored carbs and that gets completely depleted after doing Keto. So this is tapped out with carb restriction. So when I tell people that macros provide our energy, we have fat, we have carbs and we have protein, those are our macros. Our fat is our stored body fat. Right? It’s our adipose tissue. Our stored carbs are in our liver and muscle as glycogen. So where’s our stored protein? We don’t really have stored protein and protein is not really a great source of energy.

So you’re either getting carbs and fat for energy. Protein is like a last resort kind of energy, but its primary purpose is to resupply your lean body mass. OK. So instead of stored protein, we have our lean body mass. This is our muscles or organs and they’re all essentially built with amino acids. These are the building blocks of protein and it is in a constant cycle of turnover where it’s broken down and built back up. And in order to build it back up, we need to provide it in our diets. So we don’t have stored protein just waiting around. We have muscle. And if our body needs it, it will tap into that. It will if our body needs protein, it’ll tap into our muscle stores. OK. So doing things like extended fasting, intentionally limiting your protein intake and things like that, where you’re not replenishing that pool of amino acids needed to build up all the critical things in your body. Your body’s forced to tap the protein from within your body and your body is smart. So it will spare things that are critical to life like your organs. You know, it’s not going to start breaking down your heart and your brain. It’s going to target your muscle.

Ok. And this is how dieting can destroy your metabolism. It’s not that dieting is inherently bad, but poorly planned diets can be very damaging to your metabolism. OK. So what should we be doing instead? And the big key is eating enough protein. This doesn’t mean it has to be a high protein diet, but it does mean an adequate protein intake. OK.

So when people hear this concept or they hear me talk about lean body mass, they immediately think that I am telling them to eat as much protein as possible, guzzle all the protein drinks and all that kind of stuff. Right. But really, I just want people to be aware of their protein needs and not neglect them for the sake of faster weight loss or because they think it will increase ketone production or some other misguided notion. All right. Like, I always get really sad when I hear someone tell me like, “Oh, I was just eating too much protein and I wasn’t losing any weight. But as soon as I cut protein down, I started to lose weight again.” I’m like, “oh, great. So you’re celebrating muscle loss? Awesome.” It really is a pet peeve of mine. So anyways, like when you first start keto, what do you hear? You hear low carb, high fat, moderate protein, which really is all relative. And it’s based on your individual needs. Right. But what the takeaway for most people is when they hear this low carb, high fat, moderate protein is they take it as a rule or they take it to a really extreme version instead of trying to modify these words and terminology to fit their own needs. So they hear a low carb and their mind goes right to zero carbs. Right. Like, “Low? Ope. I can’t have any.”

Or they hear high fat and they think they need to start eating fat bombs and chugging butter and trying to pack in as much fat as possible regardless of what their goals are. Right. And then when they hear that moderate protein, they think moderation, which we’ve been trained to think is just a little bit. Right. Oh, everything in moderation. Like you just you can have a little bit of this and that. So they think that word moderate protein is eating protein like very moderately like very moderated intake. So a lot of people assume that they actually need to cut back their protein intake while doing Keto because of this low carb, high fat, moderate protein kind of mantra. Right. But a better word to use instead of moderate is “adequate”, OK. Eat adequate protein. Eat enough protein. Eat plenty of protein. OK. And the kicker. You know, this really does drive you crazy. The kicker is that when you diet, when you do Keto, when you restrict calories and when you exercise, all these things actually increase your body’s natural protein needs. OK. So you might have heard this before, right? You might have thought like athletes need more protein. All right. They’re physically active. They’re working out. So if I am working out, I might need to increase my protein needs and you would be correct. Right. Increased physical activity also increases your body’s protein needs.

But a calorie deficit also increases your body’s demand for protein. And keto relies on protein to keep blood sugars stable and fuel glucose dependent cells. OK if there is a process called “gluconeogenesis” to produce glucose in the absence of carbs. All right. And that is all fueled by amino acids or protein. They are the building blocks of protein. And this fuels your body’s ability to produce glucose that keeps your blood sugar stable. OK. And it fuels cells in your body that ARE dependent on glucose for energy. The ones that can’t rely on ketones for fuel. OK, so this also increases the body’s protein demands. So if you’re cutting back on what you’re eating, you’re lowering your carb intake. Maybe you started a workout because you’re trying to lose weight. Right. All these things that you would do when you’re trying to lose weight. This just ups your body’s protein needs. OK. And if you don’t give it enough of what it needs, it is going to sap your muscle. And honestly, muscle is a lot easier to burn through than body fat. The fat is more calorically dense than protein or carbs in our food. Right. So for every gram of fat, you have nine calories. And for every gram of protein or carbs, you only have four calories. So fat is more than twice as much calories as each gram of protein or carbs.

And if fat is more calorically dense than protein or carbs in our food, then the same can be said for the energy in our body. Right. So that means that it takes more energy to burn through one gram of body fat than it does to burn through one gram of carbs or protein. Right. So think of burning body fat versus burning muscle or glycogen. Right. So if it’s a lot easier for your body to burn through muscle than it is to burn through body fat, then you know, if you aren’t taking precautions to prevent loss in lean body mass that you’re going to experience loss in your muscle. OK. And you’re going to experience a significant decrease in your metabolism as a result. And if you don’t know why that’s a big deal, it’s because it’s going to make it harder to maintain your weight loss. It’s going to make your body look less shapely as a result of your muscle loss. And when you drop your metabolism after you’ve lost weight, then it’s a lot easier to gain it all back. And that’s one of the reasons why it can be hard to lose weight and keep it off. OK, because if you’re destroying your metabolism in the process by not preserving your lean body mass, then you’re probably setting yourself up for a struggle in the long run. OK. It’s not about the quick results.

It’s about the sustainable long term results. Right. You want to make things easy for your future self. Not just easy for you this week. OK. So how to preserve your lean body mass? What should you do? Exercise is a great way to preserve your lean body mass, right? It increases your protein needs, but it’s also a great way to save your muscle. All right. Resistance training is a great way to prioritize this, but cardio or endurance training can also help as long as you eat adequate protein as well. So if you’re going to be exercising as a way of preserving your lean mass, you’ll probably need to bump up your protein intake. And lifting weights is not going to make you look bulky or big. It’s going to help you preserve your muscle. It’s going to help you build that shapely physique that you’re after. OK. And if you’re lucky enough to actually build muscle and add lean body mass, then your metabolism will increase. So it’s it’s great. It’s beneficial all around. All right. And it’s a great, great way to combat the declining metabolism that we frequently see with dieting. OK. And and another way, eat adequate protein. We have talked about this all episode long, guys. When in doubt, go for higher protein than lower. Not only will it support your body’s increased protein demands from the diet, from carb restriction and from your exercise efforts, but it will help keep you full because protein is the most satiating macronutrient.

So being fuller and more satisfied while trying to change your diet can really help you make it sustainable. OK. It can help you stick to it. All right. If it feels easier to do, then it’s going to be easier to do. All right. So if you have some kind of need where you do need to “moderate” your protein intake because of some medically therapeutic ketogenic protocol that’s not designed for weight loss and all of that kind of stuff. Then work with your nutritionist, work with your dietitian or your physician. Right. Work with somebody else to figure out and dial in your macros. Don’t just follow these blanket, low, high and moderate relative concepts and terms. OK. If this is all dependent on your goals. And finally, what I really, really want everybody to do, regardless of where you’re coming from and what you’re all about, I want you to stop focusing on the scale so much. Get your body composition checked out. Shift from thinking about your weight to thinking about your body fat percentage. You can get a DEXA scan, get a bod pod reading. There’s so many other ways to monitor your progress that give you meaningful information, way more meaningful information than your weight. OK. Body recomposition is a wonderful way to change your body without seeing the scale shift around too much.

Basically your weight stays about the same, but your body fat is going down and your muscle is increasing. OK, you’ll look like a totally different person. You’ll be smaller and leaner and fitter. And in better health. Your metabolism will increase. You’ll look completely different and your body weight, the number that you see when you step on that scale will stay exactly the same. Right. So don’t focus on the scale. I hope everybody really does take this to heart. But for people who are interested in doing Keto and you’re already at a healthy body weight, you don’t really have the excess weight to lose, but you’re considering getting a little more lean. That’s a really great way to do it. Focus on increasing your muscle mass while decreasing your body fat and you don’t really need a calorie deficit to do that kind of thing. You just eat at maintenance. You eat in a way to maintain your weight while you work to build your muscle. And over time your body starts to change and shift and improve overall, even though the scale staying the same, even though you’re not like cutting calories or anything like that. OK, so you can have these really amazing transformations in your body without cutting calories dramatically or without losing weight at all costs. OK, so just remember, guys, fat loss over weight loss. Prioritize your body composition!

Thank you so much for tuning into this episode of the Ketogasm podcast. You are awesome. I really hope the shows added value to your Keto journey. Making big changes to your eating habits can be a little tricky, but if you’re taking the time to listen and learn about Keto, you’re well on your way. You got this. Be sure to visit Ketogasm dot com for the show notes with full transcripts, references and resources to help you out, including a totally free course called Hello Keto. It’s helped over seventy five thousand people start Keto with confidence. I’ll see you in the next episode. Bye!

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Welcome back to the newest episode of Easy Keto with Tasha! In today’s podcast, we will be comparing weight loss and fat loss, as well as breaking down the differences between the two.

Keto: A Woman’s Guide & Cookbook

As you may have heard, Keto: A Woman’s Guide & Cookbook has officially launched! If you preordered, you will most likely be receiving your copy this week. It might already be waiting on your doorstep! If you didn’t preorder in time, no worries! You can still order your copy through most online retailers and have your book in no time!

From the bottom of my heart, THANK YOU ALL. None of this would be possible without your continued support. Whether you are just starting out with keto or using this guide to fine-tune your progress, I would love to hear how Keto: A Woman’s Guide & Cookbook has helped your journey! Send me an email, tag me on Instagram or Facebook (@ketogasm), or make a whole YouTube video if you want! And don’t forget to review the book on Amazon; this is major for showing retailers the level of interest when a new title is launched and will help even more people see the book!

Weight Loss vs. Fat Loss

For many people, weight loss and fat loss are synonymous. While neither of these things is inherently bad, they definitely are not created equally! In fact, I will go so far as to say that you absolutely need to be prioritizing fat loss over weight loss!

Body Composition

What weight is ACTUALLY made up of:

  • Skin
  • Bones
  • Muscles
  • Organs
  • Water
  • Fat

Stepping on the scale is going to give you a number to measure your weight. But this number measures EVERYTHING; it fails to break down each section. A scale can’t tell you how much of that number is water or muscle or fat. 

When your only goal is to see the number on the scale decline, then you’re focusing on the wrong thing. You aren’t focusing on WHY the number is dropping. The scale will only give you a tiny glimpse of all that is happening in your body. Sometimes, this weight change is from hard work and diligent fat burning. Other times, it might be that you’re losing the wrong kind of weight.

Losing Muscle From Weight Loss

A lot of times, people who have the “I just have to be skinny” mindset fail to understand the importance of lean body mass. They don’t realize that by focusing only on weight loss instead of fat loss, they are setting themselves up to lose the wrong kind of weight. As crazy as it sounds, there is a wrong kind of weight to lose!

Lean body mass: Bones, muscles, organs, and skin

Out of everything that makes up your body weight, your muscle burns the most calories. It is also the metabolically active tissue that keeps your body burning energy. Losing muscle results in your metabolism dropping as well.

By focusing on the scale’s number decreasing with an at-all-costs weight loss, you are putting yourself in a position to lose muscle and slow your metabolism. In reality, your goals should strive for fat loss, which isn’t always visible with just a scale!

Realistic Expectations For Weight Loss

The idea of weight loss is heavily ingrained into our society, as is the idea that a declining number on the scale means you are doing things right. Just look at The Biggest Loser. The winner is chosen based on the highest weight loss percentage; body composition is completely disregarded. 

The truth of the matter is that if you aren’t keeping active and eating an adequate amount of protein, your body will lose muscle. Biggest Loser challenges, weekly weigh-ins, and scale victories celebrate muscle loss. It’s time to prioritize fat loss over weight loss!

Importance of Protein

In a perfect world, your body would always burn fat first. We all have adipose tissue, which is our stored energy (in the form of body fat). We also have glycogen stores in our muscles and liver. These get depleted with carb restriction. In a way, our macros provide our energy; our fat is our adipose tissue and our carbs are our glycogen stores. However, we don’t really have protein stores, and protein isn’t the best source of energy. 

Instead of having stored protein, we have lean body mass. The primary purpose of protein is to resupply this lean body mass. Our lean body mass is built with amino acids; these amino acids are the building blocks of protein, and they are constantly broken down and built back up.

In order to rebuild amino acids, we need protein from our food intake. When we don’t consume an adequate amount of protein in our diets, our bodies will tap into our muscle stores. When doing things like extended fasting or intentionally limiting protein intake, your body is forced to use your muscle to obtain protein. As you recall, when you lose your muscle, you’re also losing your metabolism.

Adequate Protein Intake

When it comes to protein intake, it’s not about consuming as much protein as possible or drinking all the protein shakes you can get your hands on. It is important that people understand their protein needs, rather than neglect it for faster weight loss or other misguided notions. 

In keto, people frequently hear that the formula is low carb, high fat, and moderate protein. Too many people think this is a rule, assume that it can’t be modified to fit their personal needs, or worst of all, take it to the extreme. Low carb becomes absolutely no carbs; high fat becomes eating fat bombs and chugging butter regardless of their goals; moderate protein becomes “in moderation” in which they end up limiting or cutting back on their protein intake.

Instead of moderate protein, change your wording to adequate protein. You need to consume an adequate amount of protein to meet your body’s needs. It is necessary that you eat enough protein. 

Increased Protein Needs During Keto

When you diet, follow keto, restrict calories, or exercise, your body’s natural protein needs will increase. It’s common knowledge that athletes need to consume more protein. The same goes for anyone doing regular physical activity, not just sports superstars. Increased physical activity requires an increase in protein intake. The same goes for eating at a calorie deficit.

Following a keto diet will also increase the body’s protein needs. Keto relies on protein to keep blood sugar stable and fuel glucose-dependent cells. Gluconeogenesis is a process that produces glucose in the absence of carbs. This process allows your body to produce glucose to stabilize blood sugar; this fuels the cells that depend on glucose for energy that can’t rely on ketones for fuel. Gluconeogenesis is fueled by amino acids. And what are amino acids the building blocks of? That’s right. Protein.

Weight Loss vs. Fat Loss: Which is easier?

Muscle is a lot easier to burn than fat. Fat is more calorically dense than protein or carbohydrates. Remember, one gram of fat is 9 calories; one gram of protein or carbs is only 4 calories. If fat is more calorically dense than protein or carbs in our food, then the same can be said for the energy in our bodies. It takes more energy to burn through one gram of fat than it would take to burn through one gram of carbs or protein. This means that it would be easier to burn through muscle or glycogen than it would be to burn through body fat. 

If you don’t take precautions to prevent loss in lean body mass, you will lose muscle; from there, you’ll lose your metabolism. A loss in muscle will make your body less shapely. A loss in metabolism will make it a lot easier to gain back any weight you’ve lost. You might meet short-term weight loss goals, but this will ultimately make things harder in the long run.

Sustainable Weight Loss vs. Fat Loss

No one wants to make things harder for themselves, especially when it comes to their diet. In a quick comparison of weight loss vs. fat loss, weight loss DOES seem easier. You just have to worry about the number on the scale! In reality, the scale isn’t even reliable within the same day. 

So how do you make fat loss easy and sustainable? You start with your lean body mass. Preserve your lean body mass through exercise–resistance training, cardio, and endurance training are all viable choices. This will prevent your body from going after muscle and keep your metabolism running efficiently. It will also allow your body to get more toned and shapely.

Next, make sure you’re eating adequate protein. If you’re not sure what your needs are, then go for more protein rather than less. This will support all of your body’s increased protein requirements whether they are from the diet, carb restriction, or physical activity. Plus, protein is the most satiating macronutrient; you’ll feel fuller for longer.

Finally, stop focusing on the scale. Take the time to learn about your body composition. Shift your mindset from focusing on your weight to thinking about your body fat percentage. Monitor your progress with meaningful information; you could get a DEXA scan or bod pod reading. Whatever you do, stop basing your progress off the scale!

Body Recomposition

For some of you, you’re more interested in getting lean rather than losing weight. Body recomposition is a great way to change your body without weight loss! Your weight will generally stay the same, but your body fat will be decreasing and your muscles increasing. Even with the scale not changing, you’ll look completely different! You’ll be smaller, leaner, and fitter. Your health will improve, as will your metabolism.

A calorie deficit isn’t necessary for body recomposition. Instead, focus on eating at maintenance. This means you eat in a way to maintain your weight. This will allow you to focus on gaining muscle mass while losing body fat. Prioritize your fat loss and body composition; ditch the scale!

Further Resources

Keto: A Woman’s Guide & Cookbook
Keto Mistakes That Everyone Makes [E02]
Gaining Weight on Keto [E07]

Timestamp

0:00 – Keto: A Woman’s Guide & Cookbook
2:23 – Weight Loss vs. Fat Loss
3:52 – Body Composition
5:51 – Losing Muscle From Weight Loss
7:27 – Realistic Expectations
9:07 – Importance of Protein
11:22 – Adequate Protein Intake
14:47 – Increased Protein During Keto
15.54 – Weight Loss vs. Fat Loss: Which is easier?
17:49 – Sustainable Weight Loss vs. Fat Loss
20:53 – Body Recomposition

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