Even though it’s a still very fresh program, we’ve already moved on to the second page of “3’lü Eliminasyon ile Tazelenme” Happy Endings. I thank all my participants from the heart who trusted me, joined this brand-new program, and took time out of their busy days to send their comments. Let’s hear from them, in their own words, what happens when you join the program 🙂
D.K.
What was your goal when starting this program?
My primary goal was to learn what healthy eating actually is, its details, and how I’d bring this eating style into my life and how I could sustain it going forward. Since I didn’t want to lose weight, honestly I was worried at first. I was surprised how the same program could work in a way that made some people lose weight while not making others lose weight. But I saw that the real point is eating healthily, not gaining or losing weight. Once you bring healthy eating into your life, the body somehow balances itself out anyway.
How did the program help you achieve your goals?
With your plain, explanatory delivery, we first learned the topic theoretically. Following that, with the information you shared daily and especially the recipe documents, we got an idea of how to apply it. Getting an email every day made us feel we weren’t alone. Knowing that we could easily reach you and get an answer for any issue we might encounter at any time gave us confidence. We continued on our path with your support.
What physical and behavioral changes do you notice in yourself as the program ends?
My daughter and I joined this program together. We got up more comfortably and happily in the mornings. Sudden and rapid hunger and hand trembling are gone now. There was a decrease in PMS symptoms and pain, and bloating and gas problems ended. Now I know very well why and what causes my belly to bloat. 🙂 My awareness of what food does what to my body increased. Eating knowingly, in balance, and consciously is the most important change it brought to our lives.
Who would you recommend this program to?
I recommend it to everyone who wants to eat healthily, whether they have a weight problem or not. It’s the most beautiful gift you can give yourself.
Anything you’d like to add…
Sema Hanım, I’m so glad you exist. Thank you so much for teaching us to progress in the right direction and creating awareness, love.
C.I.
I’d already been following you on Instagram and your Blog posts for a very long time, trying your recipes as best I could, reading all your posts, but running the program together, receiving your emails every day, joining your broadcasts helped me gain a much more comprehensive perspective. It helped me most in supporting the awareness and self-compassion side. I realized how harshly I actually criticize myself, how much effort I put into achieving perfection, but I also saw how many more steps I’d taken toward healthy eating compared to before.
Unfortunately I’ve struggled with obesity since childhood. Since I never had breastmilk, I was fed with formula and am among the children whose eating pattern never fully settled in the true sense. I’ve always feared going hungry, and this causes me to eat more or panic when hungry. I think my scarcity mindset gets triggered at some point behind this. Since I’ve noticed this topic more clearly over the past 3-4 years, it became easier for me to work on it. I’d been using medication for my insulin resistance for 5 years. Earlier this year, with the intention of stopping the medication I took twice a day, I’d reduced my carb consumption as much as possible. I wanted to join your program with this intention too. In March, my doctor recommended we try stopping the medication for 3 months, and by the end of the program we redid my blood tests, and I’m no longer on medication. :)) I’m so happy that no amount of thanks would be enough — to you and to myself. :)) Preparing and planning meals ahead for my nutrition, and preparing salad ingredients for more vegetables, made my life much easier. Even tiny touches significantly steer a person toward what’s right, what’s healthy. I know I can continue on my path more easily with what I’ve learned. Even if I go down a different path, I’ve now learned through the program how to make up for it. I also know I shouldn’t police myself at every meal. 🙂
The weight loss and slimming I achieved in the program is a separate bonus, but I’m most grateful for you making me love the path I’m walking even more and teaching its continuity. I recommend the program to everyone — I believe every individual in society, in order to develop their eating behaviors, will find useful knowledge for themselves in this program and gain a different perspective after 21 days.
M.K.
How did the program help you achieve your goals?
Your daily emails, your explanatory and comprehensive approach, your flexibility, your lack of black-and-white rigidity, your accepting me, us — it was like a magic wand touching me. Honestly, I didn’t struggle too much. While asking myself what to do and how to do it, I kept reading your emails, looking at your recipes, and gradually established a routine. I’m not too fond of herbs and greens, but once convinced that what I could eat would be enough, I did feel full quite well. For example, garlic tahini so beautifully replaced garlicky yogurt for me. 🙂
What physical and behavioral changes do you notice in yourself as the program ends?
On the scale, 5 kg came off, but I also fit into pants I couldn’t fit into for 4.5 years. The color under my eyes lightened — those dark circles aren’t as dark anymore. For the last two days I’ve been experiencing some sweet cravings, but when I eat dried apricots, I eat them thinking of the way we did the raisin exercise. I got my period, and ate a 32-gram healthy snack over 1 week. My need for emotional eating was very high; I still have the habit — whenever I finish everything and sit down in the evening, my hand and mouth search for something, but instead of fighting it, I exercise my choice to do something that’s good for me.
Who would you recommend this program to?
I recommended it to everyone, I couldn’t stop talking about it. But as you’d expect, everyone’s first concern is losing weight. That was my intention too, but I understood after joining that this isn’t how the matter works. I’m passing your account and blog on to everyone. I’ll also be getting your books first thing.
Anything you’d like to add…
Thank you for your sincerity and dedication. I can’t say I’ve fully settled everything in my mind and can do it 100%. But your peaceful language regarding learning to balance, flex, and make up for things increased my belief in myself. Take very good care of yourself.
E.K.
After the training’s first livestream, I went through a very rough second bout of COVID, but I didn’t lose heart — I held onto your training, proper eating, and you. Because I needed to avoid eating attacks and situations like that and not give up. During COVID I was even on an IV drip at the hospital, but I instructed my mother to make my soup without flour, and in the end I dropped a clothing size, my face brightened — at the time I wasn’t really in a state to notice my energy, but something was definitely doing me a lot of good. Once I recovered, I noticed I no longer suddenly got hungry like before and couldn’t eat as much. Even at the iftars we attended, I always ate in a controlled way — I didn’t fall behind on socializing, but I could keep the situation under control. There was always a Sema Hanım inside me saying: stop when full, food won’t cry after you, and if you did eat, don’t regret it, but don’t say “in for a penny, in for a pound” either.
What was your goal when starting this program?
To be able to return to the healthy eating pattern I’d recently lost, to gain new knowledge.
How did the program help you achieve your goals?
The program was definitely very beneficial, it got me into a routine and motivated me.
What physical and behavioral changes do you notice in yourself as the program ends?
I hadn’t been able to lose weight for a long time. I dropped exactly one clothing size (from 42 to 40). I started feeling full more quickly, eating less, and getting hungry less.
Who would you recommend this program to?
Everyone in the world should know about it!
Anything you’d like to add…
You’re a wonderful teacher, your energy is amazing — please keep explaining things, let us keep benefiting from you. Additional trainings could be done for people who join your seminar, maybe as motivation, because life can push a person straight toward unhealthiness. I’ll miss your morning emails.
E.G.G.
What was your goal when starting this program?
To lose weight and stop eating attacks.
How did the program help you achieve your goals?
Not much change happened regarding weight, but eating attacks decreased, my sugar balanced out, my rosacea itching ended, and the time before I get hungry lengthened.
What physical and behavioral changes do you notice in yourself as the program ends?
Physically my bloating decreased, but behaviorally there was more change. When choosing food, where I used to think “I’ll eat whatever’s there,” I can now say “this isn’t for me.”
Who would you recommend this program to?
Everyone. Young, old, everyone. Because it’s not a specific group’s need — it’s actually the first step toward an awareness that all of us need.
Anything you’d like to add…
Personally, being with someone who’s walked the same path (words from naturally low-appetite people saying “3 spoonfuls is enough” never sat well with me), and being in a program far removed from the mindset of a specialist who just does calorie calculations, one where we invest in our own health, was very enjoyable. Seeing that there are different ways of feeling full was very enjoyable. Also, I thank you a lot for your personal energy too. You’re clearly a very lovely person — everyone in your personal life is very lucky. Lots of love.
S.G.
What was your goal when starting this program?
My goal was to take a step toward healthy eating and, as a hyperthyroid patient, find which foods my body reacts to.
How did the program help you achieve your goals?
The program hit the nail right on the head for me. I entered healthy eating for the first time this easily, without much struggle — by the end of 15 days I got blood tests done, my thyroid was balanced, and I stopped the medication. On top of that, losing 6 kilos and dropping a clothing size was a bonus.
What physical and behavioral changes do you notice in yourself as the program ends?
I don’t jump into food I love but that’s harmful without thinking — if I really crave it, there’s the two-fork rule, and I immediately research a healthy alternative for it.
Who would you recommend this program to?
I recommend it to everyone because there’s a lot of information pollution out there. What I learned after this program is that even those who eat the healthiest still know some things wrong, and that we can actually enjoy ourselves while eating healthily too. We don’t say “diet,” we say “enjoy.” I think this should be the slogan.
Anything you’d like to add…
I came to this program having previously read your books. I was already following you before this program too, but I still learned new things with every post and connection. You’re amazing. Thank you.
S.P.
What was your goal when starting this program?
My goal was to gain a sustainable eating habit. Actually, I joined the program somewhat without knowing much about its content. That was my general goal, yes, but one night after seeing you in a dream, I became very convinced I needed to join one of your trainings somehow. 🙂 This was the nearest program, and I found myself here. 🙂
How did the program help you achieve your goals?
Previously, without being this conscious, I’d joined Kardelen Ergin’s Intuitive Eating Program. On the first day, when she said you can eat everything, as much as you want, whenever you want, I was quite mesmerized and felt for a few days that all my problems were solved. But of course, as both she and you say, “habit” depends on repetition. I couldn’t sustain it back then. Now, a few years later, your program completed what I learned there so beautifully — the order of food groups to include in eating, the properties of products I can use instead of sugar, and so on… What’s more, it fit very well with my eating choice, which I could almost call vegetarian. I wish trying to eat healthily wasn’t this expensive in our country…
What physical and behavioral changes do you notice in yourself as the program ends?
I had a one-time diet experience along the way, a deliberate “let’s see what happens”… It was a diet that made me hate salad. Now I feel with you as if I’ve reunited with something I really missed: the variety of salad and the flavor of each. I don’t feel too lazy to make it, I diversify it, I add foods I hadn’t really eaten much before. Oh, how wonderful they are. So even just for this, I thank you. 🙂
What affected me most was, I think, the mindset of “focusing on what we can eat.” This is also what makes it sustainable anyway. Because I realized the things I can actually eat aren’t few at all, and it’s actually quite sustainable, but I just hadn’t been able to figure out how to sustain it.
Other sustainability criteria are, I think, definitely preparation and planning too. I’d already observed this very clearly in myself before the program. If I have a plan for what I’ll eat, my mind is very at ease, like when fasting. Knowing when I can eat, knowing what I’ll eat, helps me a lot to break my connection with food until that moment comes. Otherwise, simit and pastries fill my mind…
Anyway, lastly, I also owe my gut a thank-you. 😀 On exactly the day you said our gut would start getting into a routine, it really did start getting into a routine. 😀 For someone who experiences both constipation and diarrhea, you can’t even imagine what a blessing this is. 🙂
Who would you recommend this program to?
Everyone… But especially parents and parents-to-be… Because unfortunately the foundation of our relationship with food is laid at a very young age, and our misfortune was to have our golden days coincide with a period when the variety of pastries was considered cool. 🙂
F.D.
About 2 months before today, I was feeling really bad. Over the previous 5 months I’d gained about 5 kilos, my weight had already surpassed my discomfort threshold and was really wearing me out both physically and psychologically. Every morning, going to work, I’d promise myself I wouldn’t get rice/pasta/börek for lunch that day. But by lunch at 12:00 I’d be hungry at a level 1, and of course couldn’t stop myself, grabbed the rice and started eating that first. Afterward, deep regret for having eaten the rice. I don’t remember my insulin resistance ever holding me captive like this.
One night, in a psychologically collapsed state crying because I couldn’t stop eating, while scrolling Instagram, one of your posts appeared before me — I looked, and you were talking about exactly the thing I needed, how to solve what I described above: “the 3’lü Eliminasyon program.” This moment was truly interesting and special for me. Afterward I examined your Instagram page, website, and the program in detail. I got your “Mutlu Beslenme” book and decided to join the program.
Preparing for the program was so exciting. 🙂 I remember the first day, thinking on one hand “what if I don’t feel full with this, or even if I do feel full I won’t be satisfied and will crave other things,” but it wasn’t at all how I expected. My stomach felt wonderfully full, I couldn’t even finish everything, I didn’t crave other things at all, and I didn’t feel hungry at all until lunchtime. 🙂 The program’s effect was noticeable from the very first day and first meal.
One evening after iftar, at the famous künefe place we went to, I didn’t take even a single bite of künefe, my favorite dessert, and I genuinely didn’t want it at all. Because my sugar was balanced, and I didn’t disrupt my balance by eating künefe just because everyone else was eating it when I didn’t need it — I was able to hold off without disrupting it, hooray. 🙂 Thanks to you, I don’t experience the imbalances I described at the start anymore. I lost 2 kg throughout the program. But I feel like I’ve lost even more and slimmed even more. Besides this, I feel much lighter, and both physically and psychologically I feel so, so good.
That sentence of yours is always on my mind: “when we don’t take good care of our bodies, our whole life, including our psychology, is negatively affected.”
Your program affected me tremendously. A very humane perspective. Along with healthy and mindful eating, your also addressing compassion toward our body and ourselves in the program is also very impactful. Until recently, I was never gentle toward my body or myself.
The “3’lü Eliminasyon” program did me a lot of good. I think your book is very parallel to this program too — I always keep it close at hand, occasionally opening it to remind myself.
Z.P.
What was your goal when starting this program?
I’ve dieted for years — I’d always lose weight nicely and then return to my pre-diet weight. Once again, in such a period, this time I wanted to try your program. I was already following you on Instagram and applying your recipes from time to time. My aim this time was less about losing weight, more about testing whether I could gain a healthy and sustainable eating habit.
How did the program help you achieve your goals?
Rather than sticking to standard diet menus, having flexible options made it easier. Sugar was never something I particularly loved anyway — I’m more of a savory person. The absence of yogurt and cheese from dairy products was a bit of a struggle, but it wasn’t the end of the world. Cutting gluten and focusing on vegetables was probably the biggest change.
What physical and behavioral changes do you notice in yourself as the program ends?
Bloating decreased — turns out I’d also stop drinking water whenever I quit dieting, and I drank plenty of water. I chew my bites mindfully. The time before I get hungry lengthened. I feel full more quickly and get hungry after longer periods. It’s as if food is no longer so central to my life. I lost close to 2.5-3 kilos, and by eating and feeling full at that — but I didn’t fuss over my weight too much. The real beautiful part of the changes was my headaches decreasing, and the lightness I felt. I also realized planning what to eat, doing preparation beforehand, and planning helps avoid eating different things during emotional attacks.
Who would you recommend this program to?
I’ve already recommended it to my relatives and friends. I think everyone should occasionally organize certain things in their life. I understood that overconsuming one thing wears the body out.
Anything you’d like to add…
Getting to know you and being part of this program was lovely. Thank you for your posts.
S.B.
How did the program help you achieve your goals?
Thanks to Sema Hanım’s motivating program and the files she sent us, I felt I was making a new start every day. The 21-day period, which had previously seemed long to me, passed even faster than I expected. I completed the 21 days without a single slip-up, and I felt the happiness of that. There was a huge positive development in my way of relating to food.
What physical and behavioral changes do you notice in yourself as the program ends?
By the end of the program, the most important change for me was truly feeling when I’m hungry and being able to stay with that hunger for a while. Before, I used to frequently experience what’s described as sudden hand-and-foot trembling between meals, and in those moments I couldn’t see anything and would eat whatever was edible until the trembling passed 🙂 With this program, I no longer experience such a situation. Also, I used to get breakouts on certain parts of my face, neck, and chest area — those are gone now too. That bad feeling caused by nasal drainage in the mornings and the strange sounds I made to get rid of that drainage are also gone. When eating, I’m now more selective — I can analyze whether what I’m eating really needs to enter my body, whether I want to eat because I’m hungry or for some other reason. This was a huge awareness for me.
Who would you recommend this program to?
I could recommend this program to those who feel something isn’t right in their body, to those like me who experience hand-and-foot trembling when hungry for a while, to those who want to do something for themselves, and to those who want to change their way of relating to food.
D.O.
What was your goal when starting this program?
To apply the “3’lü Eliminasyon” I’d always intended but could never fully complete, in a determined way, and to see the effects on my body of the foods I removed from my diet.
How did the program help you achieve your goals?
Thanks to Sema Hanım’s natural, sincere motivation, I was able to remove dairy products — which I thought I could never be without — from my diet for even just 3 weeks and observe the results. I’d previously lived gluten-free for a very long time. But staying away from dairy products was a new experience for me.
What physical and behavioral changes do you notice in yourself as the program ends?
I’ve lived with hypoglycemia for many years. I struggle with it, more accurately. Only someone who’s experienced it can know this. It’s not a simple hunger feeling. When your sugar drops quickly below normal, until it returns to normal, you eat whatever’s in front of you. When you stay away from gluten and simple carbs, you get the situation somewhat under control. But this time you don’t feel full. You keep circling in a vicious cycle. This program showed me that this problem can be brought under control while staying within a healthy-food center, truly feeling full, and, of course, enjoying it too. Also, with Sema Hanım’s “5 minutes > 0” motto and fun alternative suggestions, I was able to add exercise into my life.
Who would you recommend this program to?
To those with hypoglycemia or diabetes, those with any autoimmune condition, and everyone who wants to make healthy eating the center of their life rather than just a trendy fad.
Anything you’d like to add…
I’ve followed Sema Hanım on social media for years. I always find her recommendations valuable and try to apply them. She’s never let me down. Honestly, I couldn’t have done this program with anyone else. Besides being a complete expert in her field, she has a great passion for conveying what she knows and making a positive change in people’s lives. As they say, “only those who’ve lived it truly know.” Sema Hanım is exactly that person — someone who’s lived it and knows it. She motivates you in such a beautiful and natural way. Because she knows what you’re going through. People who haven’t lived through what you have and whose only professional job is to regulate your nutrition tell you clichéd sentences like “don’t eat this, eat that.” But they don’t teach you how to manage this in daily life. That’s why it’s not sustainable. Yo-yo diets are the result of exactly this.
Sema Özpekmezci doesn’t teach you to eat a fish — she teaches you to fish. And she does this so naturally and consciously that what’s explained gradually becomes your routine. Since your blood sugar stays balanced, you can build a more rational relationship with food. You stop treating your body as a trash can and can focus instead on what it truly needs (emotionally and physically) and what it doesn’t. This is a huge freedom. The goal isn’t losing weight. It’s being healthy. Both mentally and physically. Of course you lose weight too, but that stays as a small detail. The effect is much, much bigger and deeper. I’m so glad I joined. I was sure I wouldn’t regret it. Thank you so much.
D.K.
What was your goal when starting this program?
I’m a Type 1 diabetes patient, and my priority was lowering my HbA1c (3-month sugar average). Despite trying to eat sugar-free and minimal-carb for a year, my average just wouldn’t drop the way I wanted. My first goal was regulating my sugar and learning to eat in a balanced way. I’ve been trying to eat healthily for quite a while, but I wanted to fully achieve balance and establish a routine.
How did the program help you achieve your goals?
First of all, the emails coming every morning motivated me so beautifully that it became a habit. From the second day onward, my insulin values changed by half. I started taking a third of the doses I normally took. I corrected mistakes I’d thought were right. I learned how carefully dairy products need to be consumed, and when I noticed their effect on sugar levels, I truly couldn’t believe it. I learned there was never an issue with feeling full and that I could eat very healthily without going hungry. I kept repeating your sentences to myself constantly. This isn’t a diet, it’s a lifestyle, and I never need to go hungry.
What physical and behavioral changes do you notice in yourself as the program ends?
I noticed my skin glowing already by the first week. I’d get happy looking in the mirror. I lost 4 kilos, but there appears to be even more slimming than that. I noticed I’m always fit, energetic, and light. My eating pattern changed — while eating I listen to myself and ask whether I need more, and stop once I feel full. As long as I’m not hungry, I don’t feel the need to eat anything, but if I do want to eat something, I remind myself I don’t have to feel the same way every time and try not to restrict myself. It’s been almost 2 months and I still haven’t eaten anything containing sugar (including honey, molasses, even dried fruit).
Who would you recommend this program to?
I’d want it especially for those who want to adapt healthy eating into their life but don’t know how, especially those who want to learn to eat properly with the right foods, and those with chronic conditions to definitely try it and see the difference.
Anything you’d like to add…
Thank you so much for your support and help. Not just the informational but also the emotional support you gave was very important throughout this process. Your ability to anticipate what we’d experience or feel at every stage and motivate us accordingly was very valuable. Thank you so much.
K.Ü.
For myself, my expectation was this: over the past 3 years I’ve made significant progress on the path of healthy eating and I’m still trying to improve. I’d previously done an elimination with great enthusiasm and eagerness, but it affected me very negatively — I experienced serious constipation for 6-7 days and had to quit a 3-month program at day 26. But I thought this wasn’t suited to my body, that there might be a more sustainable form, and since I’d followed you fondly on Instagram for years and enjoyed trying your recipes, I wanted to experience it again with you.
I’m glad I started, looking back now. I feel literally lightened. I never had a single constipation issue — quite the opposite, I’m quite comfortable. Also, while cheese and sweets were my biggest weaknesses, right now in the first reintroduction week I opened up cheese, but I could say I have zero craving to eat it. I still haven’t opened sweets, sugar, and gluten — I don’t want them at all. There’s ice cream in the freezer and I went through two menstrual cycles during the diet, and not even once did I want to eat that or any other sweet.
I wake up more fit in the mornings, my headaches (migraines) are quite few — in fact the other day it passed without taking a painkiller. About two years ago I ate gluten-free for 8 months, and I feel just as fit as I did back then. The 3.5 kilos I lost was a bonus too 🙂
The part I loved most about this work was that it’s sustainable. Now I’m going on vacation, but I know I can make up for that one week. Thank you for all your effort and everything you taught.
İ.İ.
We joined this program together with my husband, and together we established a brand new eating pattern. Doing it together turned out to be so much more enjoyable and easier. Thank you for accepting us together :))))
I want to drop everything and shout “make way, this is a miracle!” I wish I could share this happiness, excitement, joy, and delight I’m feeling with everyone… First of all, thank you so much for guiding me toward this much good and healing for myself, for showing me the door to this path, for being the reason behind this happiness. Since my youth, since the very first day I got my period, I’ve suffered a lot of pain during every period. They give me painkiller injections in hospitals, and it’s still hard. I take painkillers back to back, and it still doesn’t go away. Having my period means losing one full day of my life entirely, and half of the remaining 3 days. Every month I’m in a state of endless, ongoing suffering, and I’m 35. There’s no doctor I haven’t gone to. They told me I have PCOS and there’s no solution. I tried onion cures, used birth control pills. Nothing worked. Last summer I finally consulted an OB/GYN advanced in functional medicine. She said you don’t have PCOS, you’re quite healthy, you just have a detoxification problem in your body — this will pass with proper elimination. She said you need to remove sugar, gluten, packaged products, milk and dairy products from your life. At the same time I had the beginnings of Hashimoto’s thyroiditis, and the endocrinologist also said you can resolve this with proper nutrition. Sure, resolve it, but how do you resolve it — it’s hard to do alone without knowing, without a guide. I tried elimination, tried it, but couldn’t apply it sustainably. Even if I did the elimination fully, my soul always felt hungry, and the moment I got out of it, I attacked pizza, hamburgers. I always did it feeling a state of deprivation, unable to eat. I couldn’t manage to focus on what I could eat instead of what I couldn’t. In this program I felt truly full, ate delicious food and felt satisfied, and gave thanks every day; and also, being prepared specifically for myself, being able to determine my choices according to my own real needs, completely tailored to me, spending my energy, my time, my budget on doing good for myself made me incredibly happy.
And I’ve had my period since age 11 — for the first time in 24 years, this month I got my period without pain, without suffering. I didn’t take a single painkiller. I can’t describe what this means. I’ve essentially eliminated this pain from my life. This is a miracle, this is a transformation that saved my life. My day wasn’t ruined, I could do my routine tasks. That day, for the first time, I was able to continue my life like a normal day. I was so happy… The value of this is priceless.
My husband also had a strange sugar imbalance. The doctor couldn’t understand why some sugar values were the way they were. It wasn’t clear if it was low or high, there was an issue but clearly he hadn’t quite become diabetic yet, hovering somewhere near the border. In two weeks the man’s sugar returned to normal, he lost 4 kilos. His belly disappeared completely. His sudden eating attacks ended. His temperament calmed. His digestive system fully improved. He became a happy person. This was a miracle for him too — he said, “I’ve been not-myself for 37 years, turns out I was doing everything wrong.” He now says he can think more properly and clearly, make correct decisions, clear his mind. His entire emotional state balanced out in parallel with his eating.
My husband and I benefited so much from this program that we decided to incorporate it sustainably into our lives. Thank you so, so much for guiding us, for instilling mindful eating stitch by stitch into our nervous systems. I hope everyone does this kindness for themselves and this state of goodness spreads. We most need to feel good about ourselves. You did us a lot of good too. Thank you so much.
