What if getting healthier didn’t have to begin with everything you need to stop doing? In this replay episode of PCOS Unfiltered: Nourish, Heal, Thrive, I’m bringing back my conversation with Hannah Al-Raee, owner of Tampa Bay Laser, because the message feels even more relevant to the work I’m doing today: addition over subtraction. Hannah has spent years working with women experiencing unwanted facial hair, including many women with PCOS. We talk about the impact facial hair can have on confidence, the role laser hair removal and electrolysis can play, and why supporting women goes far beyond simply removing hair. But this conversation goes much deeper. We talk about what can happen when you stop beginning your health journey with restriction and instead ask: What does my body need more of? More protein. More vegetables. More water. More movement. More rest. More awareness. More grace. We also explore the inner work behind changing habits, nervous system support, journaling, movement, nutrition, and why making a change from a place of self-respect can feel very different than making that same change from fear. Because sustainable change doesn’t always have to begin with asking: What do I need to give up? Sometimes a better question is: What can I give my body more of today?
Listening is a great place to start, but lasting change happens when you begin putting these ideas into practice.
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This week, I want you to forget about completely overhauling your health.
Instead, ask yourself:
What is ONE thing I can add this week to better support my body?
Not five things.
Not a new diet.
Not a list of everything you need to stop eating or doing.
Just one addition.
Maybe you:
❤️ Add protein to breakfast
❤️ Drink more water
❤️ Take five slow breaths
❤️ Add vegetables to one meal
❤️ Take a 10-minute walk
❤️ Spend a few minutes outside
❤️ Write down what you're feeling
❤️ Give yourself a little more grace
Choose something that feels realistic for your life and practice it this week.
Hannah Al-Raee is the owner of Tampa Bay Laser in Clearwater, Florida, and has nearly two decades of experience in laser hair removal, electrolysis, and skin care.
Through her work, Hannah has supported many women with PCOS who are navigating unwanted facial hair, helping them address the hair itself while also recognizing the impact it can have on confidence and self-image.
Want to learn more about Hannah and Tampa Bay Laser?
🌐 Website:
https://tampabaylaser.com/
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❤️ Share this episode with someone who feels stuck or is ready for a fresh perspective.
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Remember:
Your life isn't determined by your past, your diagnosis, or your circumstances. The stories you believe shape the choices you make—and every new choice is an opportunity to create a different future.
⚠️ Podcast Disclaimer
This podcast is for informational and educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your health routine.
(0:00) It's definitely something that I'm instilling in people, not intentionally, but sometimes (0:06) intentionally. (0:08) They don't even know they needed that until the hair is gone. (0:12) And, you know, I had a girl come in and she, like, her hair was like this and she had these (0:16) beautiful curls and I treated, she had a full beard and I treated her face and she came (0:22) in one day and her hair was pulled back like this.(0:24) And I was like, I'm like, I'm like so excited for her because her, I mean, just to see her (0:31) confidence change from, you know, hiding her face and hiding her skin to, I mean, she's (0:36) like showing it to the world now. (0:38) And that is such a beautiful gift that I love that I get to give people. (0:45) It makes my heart so happy.(0:49) Welcome back to PCOS Unfiltered, where we help you understand what your body has been (0:54) trying to tell you all along. (0:56) I'm your host, Lindsay, nurse turned health coach, two-time author of Healing Beyond the (1:00) Diagnosis and Healthy for a Reason. (1:03) And I'm also your body wisdom guide.(1:05) Here I help you understand the messages behind your symptoms so you can stop fighting your (1:10) body and start working with it. (1:12) Today's episode is actually a replay. (1:15) And as I was deciding which conversations I wanted to bring back, this one felt especially (1:20) relevant to the work I'm doing right now.(1:23) It's built around a concept that you've probably heard me talk about quite a bit, addition (1:27) over subtraction. (1:29) So much of the health and wellness world starts by asking, what do we need to take away? (1:34) Take away the sugar, take away the carbs, take away the foods you love, take away the (1:38) habits that you think are bad. (1:40) But what if we started with a different question? (1:43) What does your body need more of? (1:45) Maybe it's more protein, more vegetables, more nourishment, more water, more movement, (1:50) more rest, more awareness, more safety, more grace.(1:55) Because when we start by giving the body what it needs, sometimes the things that aren't (1:59) serving us begin to fall away much more naturally. (2:03) And that's really what this conversation with my returning guest, Hannah El-Rahi, is about. (2:08) Hannah is the owner of Tampa Bay Laser, and at the time of this recording, this was actually (2:13) her third time joining me on the podcast.(2:15) Her work with laser hair removal and electrolysis has given her a unique perspective on women (2:20) with PCOS, now PMOS, and particularly those dealing with unwanted facial hair. (2:27) And I love how her work fits into this idea too. (2:30) Yes, technically she's subtracting hair, but what she's really helping women add is confidence, (2:37) self-care, and sometimes the freedom to show up differently in their own skin.(2:41) We also get into nutrition, movement, nervous system regulation, journaling, the inner work (2:47) behind changing habits, and why making changes from a place of self-respect can feel very (2:54) different than making them from fear. (2:56) And I think that's why I wanted to bring this conversation back. (2:59) Because the more I do this work, the more I believe sustainable change doesn't begin (3:03) with asking, what else do I need to give up? (3:06) Sometimes it begins by asking, what can I give my body more of today? (3:11) As always, this podcast is intended for educational and informational purposes only, and should (3:17) not be considered medical advice.(3:19) Please consult your healthcare provider before making any changes to your diet, exercise, (3:23) or treatment plan. (3:24) So whether you heard this conversation the first time around, or you're discovering it (3:28) today, I hope you listen to it through the lens of where you are now. (3:33) And before it's over, Hannah and I are going to challenge you to choose just one thing (3:38) you can add this week to support yourself.(3:40) So keep that question in the back of your mind as you listen. (3:43) Now go ahead, grab your favorite beverage, settle in, and let's dive into my conversation (3:48) with Hannah El-Rahi. (3:56) Welcome back, Hannah.(3:58) This is, this will be your third time on the show. (4:02) Thank you. (4:05) So I'm going to just start, I'll let you reintroduce yourself again for those that maybe didn't (4:10) hear the other couple ones.(4:13) Awesome. (4:13) I'm Hannah El-Rahi. (4:15) I own Tampa Bay Laser.(4:17) I am local in Tampa Bay. (4:20) I'm in Clearwater. (4:21) And I've been lasering and doing electrolysis and really skin in general for about 19 years (4:29) here in Tampa.(4:31) I haven't wandered far. (4:33) I've worked at several different locations, but I finally have my business that I've owned (4:37) for four years now. (4:39) I can't believe we're going to be going into the fifth year.(4:41) That's just crazy. (4:43) And I'm very honored that I get to be able to help people really become confident in them, (4:49) in their skin and in their, in their body with a very simple tool like pulling hair (4:56) away and making it disappear forever. (4:59) It seems a little more of a cosmetic thing, but it truly isn't.(5:05) It really does impact a lot of people and especially clients with PCOS. (5:12) That's probably 50% of my clients and they all come in with their little chin hairs. (5:18) You know, I have women that come in with full beards, goatees, and I'm able to get rid of, (5:24) I can't ever say 100% of the growth, but you know, a big chunk of their growth that they (5:30) have to deal with.(5:30) So I'm really honored that I get to do that every day. (5:35) Yay. (5:35) Yeah.(5:36) Yeah. (5:36) That's, I mean, perfect like segue into what this episode is about. (5:42) Adding over subtracting.(5:44) So yes, you are subtracting hair, but you are adding, you know, confidence. (5:52) Confidence. (5:53) Yeah.(5:53) Yeah. (5:54) I mean, that's probably. (5:56) And self-care and love for themselves in a deeper way.(6:00) It's definitely something that I'm instilling in people, not intentionally, but sometimes (6:07) intentionally, they don't even know they needed that until the hair is gone. (6:12) And, you know, I had a girl come in and she, like her hair was like this and she had these (6:17) beautiful curls and I treated, she had a full beard and I treated her face. (6:22) And she came in one day and her hair was pulled back like this.(6:25) And I was like, I'm like, I'm, I'm like so excited for her because her, I mean, just (6:31) to see her confidence change from, you know, hiding her face and hiding her skin too. (6:36) I mean, she's like showing it to the world now. (6:39) And that is such a beautiful gift that I love that I get to give people.(6:45) Yeah. (6:46) It makes my heart so happy. (6:48) Yeah.(6:49) Well, that's awesome. (6:51) So, yeah, when we were talking the last time about kind of what to do this, what to do (6:57) with this episode and it came to mind is the adding over subtracting, because I know you (7:03) mentioned nutrition. (7:04) So I think that your clients will find that a lot of your clients, even if they don't (7:09) have PCOS, will probably find this very beneficial.(7:13) But I liked it because it's a concept with nutrition, which is my specialty that I can (7:18) talk about adding over subtracting, but I definitely, yeah, it ties into, as you just (7:23) explained, ties into a lot of what you do as well. (7:28) So like, as we were talking before, I mean, the first, this was even like a newer concept (7:33) to me, I should say. (7:36) I think you even said you hadn't really kind of heard of the adding over subtracting concept (7:40) with nutrition.(7:40) Right. (7:41) So, yeah, it was definitely a newer concept to me, but it makes so much sense when you (7:47) think about it, because there's kind of a few pieces to it. (7:51) So first of all, adding just when it comes to nutrition and adding in nutrients.(8:00) A lot of the times, yeah, right, we're overfed and undernourished, we're eating plenty of (8:05) calories, but we're not really getting the nutrients that we need. (8:11) So I start in the first couple weeks of my program by having my clients just add stuff (8:17) in, not even taking anything away. (8:21) Because as you start adding stuff, your body's like, oh, this is what I actually need.(8:27) This is what I like. (8:29) I like that more because that serves me better. (8:31) And then strategically, you can start removing this stuff and you naturally even will probably (8:36) be removing this stuff because your body's going to be craving it.(8:39) Yeah, I was going to say, you're not going to want it. (8:41) Like your body's just naturally going to be like, oh, here, like, I'm good. (8:45) Exactly.(8:45) Yeah. (8:47) So one thing that I like to focus on, protein, fruits, and veggies, of course. (8:53) Now, every meal, ideally, the fruit can be maybe more so in the morning or kind of in (9:01) between meals because sometimes people might have a little stomach upset depending on what's (9:06) going on in their gut after they eat because of the fermentation, you know, the sugars and (9:12) all that stuff.(9:13) But fruit definitely serves its purpose. (9:16) Lots of lots of nutrients from that as well, obviously. (9:20) So just by adding in proteins and veggies at every meal, not even subtracting, fine, (9:27) you still want to eat something else, you know, the French fries or whatever along with (9:32) it, go for it.But really focus on adding in the protein and veggies first. (9:37) And even if that seems overwhelming to say every meal, then start with one meal. (9:42) I mean, start with one meal, maybe focus on that one meal for, I would say breakfast would (9:47) be the ideal one to tackle first, but focus on one meal to add in some of those nutrients.(9:53) Tackle that for a couple of weeks. (9:55) Make sure you feel good about it and then try adding it to the next meal. (10:00) Yeah, I mean, like I said, it's just it's it's I think a newer, newer concept, but it (10:04) definitely makes sense because with the way just.(10:10) We're trained. (10:11) Yeah, the obesity rates rising and everything, too, and just, yeah, the habits and yeah, (10:17) we're trained to just remove stuff. (10:21) Yeah, right.A diet is a diet and you're going to remove something first automatically. (10:26) Yeah, I had I had a nutritional coach a couple of years ago help me. (10:32) And the first thing she wanted to do was go through my pantry and remove all the things out (10:37) of my pantry that were not good for me.(10:39) And it was stressful. (10:42) I didn't want to. (10:44) It was it.(10:46) It made me like, oh, now why? (10:49) You know, I so yeah, I love the adding over taking away first because it's so much less (11:00) stressful. Oh, yeah. (11:02) Well, and OK, so that that's a great point, because again, the first couple of weeks, like (11:07) I said, in my program, we focus on regulating the nervous system, focusing on breathing, (11:13) not subtracting, because, yes, you're stressing the body out.(11:18) And guess what? Your body's not going to be able to release weight, to heal, to just feel (11:24) better and do the opposite. (11:25) Yeah. If you feel like you're running from a freaking tiger all the time.(11:29) Yeah. So that's a huge part of it. (11:32) And even just building rapport with my clients, I think that's huge.(11:36) I've worked with some clients that knew me in other spaces, whether that was from my (11:40) nursing days or from the gym. (11:43) So they already knew me. They were comfortable with me.(11:45) They trusted me. But I've also worked with other people that didn't know me. (11:49) So if I would have immediately said, OK, diet starts today.(11:53) We're taking away. (11:55) No more sugar. (11:56) Yeah.I mean, first of all, they've probably been like, this is just another diet (12:02) program that I signed up for, you know, like it's gonna be a waste. (12:06) But also they probably would have been turned off by me as well. (12:10) I just, you know, not a good rapport, not good, not good trust building to start that (12:16) relationship, especially for a three month commitment.(12:20) So, yeah, that's huge. I think, yeah, like that's just a big part of it. (12:25) The other piece is just that inner work.(12:27) So as I was kind of prepping for our episode, there was something that came up about, (12:34) you know, being able to remove something out of fear and how that differs from (12:40) removing it as an act of self-respect or healing. (12:44) And so that's beautiful. (12:46) Yeah.Yeah. I think that shows up definitely with what you do as well. (12:51) Definitely.(12:53) But the other piece for me, again, setting the foundation and even this is stuff (12:59) that I actually cover. I have a three day challenge, too. (13:01) And I cover because it's it is it's a foundation is doing this inner work piece.(13:10) And. (13:12) It's crucial. (13:14) It is.Yeah. (13:15) It's probably the first thing on the list of 10 that you need to tackle that (13:21) the first thing and in a gentle, loving way, not in a fear based. (13:28) Way.Yes, exactly. (13:31) Yeah. Because our subconscious, our bodies, they like to feel comfortable and safe.(13:37) So they're going to have you keep doing everything that you've been doing for how (13:42) many years. Right. (13:44) I mean, back to your childhood days, there's there could be some type of connection (13:48) there, you know, to a parent, to somebody that passed that was important in your (13:54) life, whatever it might be.(13:55) And so, yeah, you could be fearful of letting something go for that reason, (14:01) whether that's some type of bad habit that's not serving you or a food in general, (14:05) you know, whatever that is. And so you really have to do that inner work. (14:09) I mean, I do recommend like I've had I've talked about the food timeline before (14:14) because you can do that for like physical and even emotional like prompts as far as, (14:19) you know, why are you eating this? (14:21) Is it just a habit? Is it a tie to something? (14:24) You know, are you going through some emotional thing right now? (14:30) But journaling is also, you know, a big part of that.(14:34) And I know some of you are like, I don't journal. (14:37) That could be, again, another stressor. (14:40) Let's just say we're going to write down our thoughts.(14:42) Yes. Yes. (14:45) And that's the thing, though, too.(14:47) It does not have to be daunting. (14:50) No, it's literally a minute. (14:53) Yeah.Write a sentence to start. (14:56) Like, that's all you need to do. (14:58) I hate today.(14:59) Like, it can be so simple. (15:02) Yeah. I mean, because and even if you're thinking that, like getting it down on (15:07) paper is just like, yeah, you can have some big ahas.(15:12) Just by writing it down. (15:13) Absolutely. (15:14) So I think that's that's the biggest thing with that.(15:16) When you start removing stuff over, you know, fear versus realizing that you're (15:22) going to gain something from that. (15:25) I think that's a that's a big, big, big part of that, for sure. (15:29) Absolutely.(15:30) I mean, and for me, it's it's something I even tell my clients like the whole time. (15:36) I'm like, give yourself some grace. (15:39) You're not going to be perfect.(15:40) There's going to be days that are going to be harder than others that aren't going (15:43) to be as perfect as others. (15:45) And so even even in that concept, just you're adding, you're giving yourself some (15:50) grace, right? (15:51) Like, you have to really give yourself some love throughout that whole process. (15:55) You know, if you're starting a healing journey or weight loss journey or whatever (15:58) it is, for sure.(16:01) I mean, and I think, you know, you probably talk to your clients about that quite a (16:06) bit, too, with everything they're going through. (16:08) Yes, I really refer to this as a part of the self-care journey. (16:15) I have conversations, you know, from the beginning.(16:20) I mean, I had a new client come in yesterday for an example that has PCOS. (16:24) She struggled with facial hair her whole life. (16:27) And my first ask is, well, what are you doing for your PCOS? (16:31) You know, are you getting yourself regulated? (16:34) Are you feeding your body properly? (16:37) And she thankfully is open to, which I need to give her information.(16:41) That's a good reminder. (16:43) She's open to, you know, finding the nutritional piece and finding the people (16:51) that will help her on her journey, too, because, you know, I mean, sometimes we (16:58) just we get so caught up in whatever it is that we're doing. (17:01) And then, you know, for me with my celiac, you know, I struggled for 15 years and I (17:06) had people telling me the whole time, but I wasn't ready and I needed to have seeds (17:13) planted in order for me to finally wake up one day and be ready.(17:17) So that's what I'm doing, you know, and even in the consultation with the first (17:21) interaction I'm having with someone, I ask these questions because ultimately, too, (17:26) it's going to benefit both of us. (17:28) She's going to lose her hair and I'm going to have a happy client, you know, that is (17:31) getting results. (17:32) And if she's not doing the inner work and the nutritional piece, then the hair could (17:40) linger or she could get new growth somewhere.(17:43) Or, you know, it's not going to be a win-win for both of us. (17:47) But I have to have that conversation, yeah, from the very beginning with people so that (17:51) they know, like, I'm not here to, this is a joking place. (17:56) I'm not here to scam you.(17:57) I'm not here to pretend to take your hair away. (18:00) But I want you to be accountable for your body and do what you need to do to fix (18:06) yourself because you are fixable. (18:08) Your body can get regulated again and heal and be balanced.(18:15) But how many people does it take for us to hear that, for us to really know and (18:21) understand that's what we need to do for ourselves? (18:23) Yeah, yeah. (18:25) I mean, that's why I love having this podcast, too, because it's my whole goal with it (18:31) is, you know, education, information, bring on people like you that see a lot of this (18:37) stuff with PCOS. (18:40) But then for my clients, yes, you have to be ready.(18:43) You have to be. (18:43) I actually asked them specifically how ready, willing, committed and invested they are (18:48) because, like you just said, it's going to benefit both of us. (18:52) I'm not going to be pulling my hair out, you know, stressing over clients, you know.(18:57) Yeah, exactly. You're like trying to help them and they're just like. (19:00) Yeah, yeah.(19:01) And so, sure, like if you're listening and you're like, I'm not ready yet, but you're (19:06) open to hearing some of this stuff. (19:08) Great. (19:09) Yeah.(19:09) Eventually you might be ready. (19:10) This is the first step. (19:11) Yes.(19:11) Yeah, for sure. (19:13) For sure. (19:14) I think, I mean, any other like questions or like anything before we kind of wrap this (19:23) up that that you think like either your clients need or, you know, something that you (19:30) see? (19:31) I mean, we could even, you know, yes, we wanted to kind of stick to nutrition, but, you (19:35) know, even in the movement sense of things, again, talking about adding in, you know, (19:41) movement.(19:42) Yeah, even if it's just a simple walk, just my sister-in-law, well, my former sister-in-law, (19:49) she's been recently diagnosed is hypoglycemic, I think. (19:55) And her blue cloak is like constantly going up and down. (20:01) And the only thing that she's found that has really helped her stay sane in more ways (20:07) than one is walking.(20:08) So she's been walking like anywhere from three to six miles every day. (20:12) That's like her religion. (20:15) I mean, even now in the middle of summer, it's 500 degrees outside.(20:19) She's walking. (20:20) And that's the thing that she feels for her mental health and for her actual body is (20:26) what helps her. (20:28) I don't know if she's going to the gym or if she's doing any strength stuff, but she (20:33) right now, her major focus is walking.(20:35) And obviously, six miles is excessive. (20:39) That is not a normal thing that we have to have. (20:43) But even if it's just five minutes, 10 minutes, 15 minutes a day, just get up and get (20:49) your body moving.(20:51) That makes all the difference in the world. (20:54) Yeah, especially if you're not in that, yeah, that movement space. (20:58) I mean, I always say the best workout that you can do, so whether that is walking or (21:01) anything is the one that you will do, you know, like you have to figure out what what (21:07) you like to do.(21:09) Yeah. Even if it's hot outside, go to the gym and just walk on the treadmill like, you (21:14) know, and it can really be that easy. (21:17) You don't have to overcomplicate it at all.(21:19) Back to the nutrition thing that I did want to say. (21:24) I mean, from my experience, I have client after client that I could say, oh, this client (21:30) does this and this works for them. (21:31) And this client did this.(21:32) And, you know, with all of my my my PCOS girls. (21:35) But I have one girl that's on a carnivore diet mostly. (21:40) And she has noticed her hair like greatly decreased in combination with laser going (21:49) more carnivore.(21:50) And obviously that includes, you know, you're not consuming any sugar or carbs. (21:57) But she noticed a significant change. (22:00) So that's a crazy wild, you know, that is an excessive diet plan to be on is to just be (22:08) super carnivore.(22:09) But for her to really see the change in her body every time she comes in and she's like, (22:16) oh, I haven't been doing the diet as much. (22:18) And she's like, I can tell, you know, that is a huge thing. (22:23) So once you find that thing that makes a difference for your body and you can see actual (22:30) results and change.(22:33) How important is it that you just stick to that thing that you know works well for you? (22:38) You know, sugar is the other thing. (22:40) I mean, sugar, when our sugar is out of balance and out of whack, it can help cause hair (22:46) growth. (22:47) You know, we don't think, you know, everyone wants to say testosterone, progesterone, (22:52) estrogen are the cause of, you know, but there are so many other other hormones out there (22:57) in our in our body.(22:58) It's not just those three. (23:00) And each hormone plays a role. (23:04) And if they are not in alignment with each other, it causes weird things like weight gain (23:10) and fatigue and facial hair or, you know, thigh hair on the back of our thighs that we get (23:16) sometimes or our booty hair, you know, hairs that you don't think you could ever (23:22) exist in certain places.(23:25) You know, something so simple, like your blood sugar being higher all the time could (23:31) cause things like that to happen. (23:34) So you're not crazy. (23:36) You're not alone.(23:37) This is not something that, you know, it's a one off thing. (23:41) Like, no, this is the science. (23:44) There's so many people that are going through the same exact thing.(23:47) And you just have to work with someone with the nutrition and have a guide and a mentor (23:52) so that you don't feel like you're doing this by yourself and you're not walking in fear (23:57) and scared that, you know, you're not going to be able to do it because you have a (24:01) community. Like having community for whatever the thing is that you need is really a (24:06) huge, huge, important thing. (24:09) Yeah.And the right community, I should say, too. (24:12) The right community, for sure. (24:14) The positive, empowering, open-minded community, because there are definitely some out (24:20) there.So you just have to be conscious of that, too, because you can't feed into some of (24:24) that, that victimhood, you know, either. (24:27) Like when you join some of those communities, for sure. (24:31) You have to, yeah, stay empowered.(24:35) Yeah. Yeah. (24:36) I mean, the sugar is, it's a great point.(24:37) I mean, that's basically like, like I talked about the first couple of weeks of my (24:41) program. The the rest of it, a lot of it, is then strategically removing sugars and (24:49) forms of sugar because you don't realize how much sugar is in everything. (24:55) Yeah.Yeah. I mean, and I know one thing that my clients like, I think every client (25:01) has said, yes, like they're a little nervous maybe when they still start and even (25:05) though they're ready, but they love the process because you're building that (25:11) foundation at first. (25:12) And so, you know, if you're listening, definitely think about all those things I've (25:16) talked about with the adding first and just focus on that stuff.(25:20) And then, yes, maybe you need some help with the the other stuff, with removing the (25:24) other stuff. But but that's why I thought this concept was really good to talk about. (25:30) I love it.It is a good one. (25:34) So last kind of question as we wrap up, if a listener could focus, I want to get your (25:40) opinion and then I'll give you mine, but if a listener could focus on adding just one (25:45) thing this week to support their health, what would you recommend? (25:50) I would say drinking really good, clean water and making sure you're drinking enough (25:59) water every day. (26:02) That's going to be my thing for today.(26:04) Good. Oh, my God. (26:10) I mean, I feel like so much, but because I do start with this one thing and I think (26:19) I've talked about it before about breathing and you're like, OK, yeah, oh, yes, (26:22) breathing.Yes, that's good. (26:24) But it's really I mean, because that's going to give you that calmer nervous system (26:29) that's going to set you up for the whole success of the changes. (26:34) Yeah.And so just taking a minute out of your day, you know, working up to maybe like (26:40) two to three minutes or even longer if you're really, you know, going for it and have (26:44) the time, but just taking a minute here and there to take like five deep breaths. (26:51) Yes. Yeah.(26:53) I love that. And yeah, and you can get so much more. (26:56) So, yeah.So adding in breathing and water and yeah, water is a huge one. (27:01) It's definitely another another basic one that I talk about, too. (27:04) So not that close.(27:07) No. Water, water, not wine. (27:15) Exactly.Not coffee. (27:18) Water. Yes.(27:21) Yes, yes. Well, awesome. (27:24) Thank you for being on with me today.(27:27) Thank you so much for having me. (27:28) Thank you. It was awesome.(27:30) I'm so happy to be here with you. (27:32) Awesome. And I will see you next time.(27:36) I hope you enjoyed revisiting this conversation with Hannah or hearing it for the very first (27:40) time. And I want to leave you with the same question we ended the conversation with. (27:45) What's one thing you can add this week to support your health? (27:49) Not five things, not a complete overhaul and definitely not another list of everything (27:54) you need to stop doing.Just one thing. (27:57) Maybe it's drinking more water, like Hannah suggested. (27:59) Maybe it's taking a minute to breathe, like I suggested.(28:02) Maybe it's adding protein to breakfast, taking a 10 minute walk, getting outside in the (28:07) morning or simply giving yourself a little more grace. (28:10) Pick something that feels doable and start there, because sometimes the smallest (28:14) addition can begin to change everything else. (28:18) And if this episode resonated with you, send me the word body on Instagram and tell me (28:23) what you're adding this week.(28:24) I'll also send you the link to join us inside the Healthier Raptor community where we can (28:28) keep this conversation going. (28:30) If you enjoyed today's replay, make sure you're subscribed, leave a review and share it (28:35) with someone who could use a little less restriction and a little more nourishment in their (28:38) life. Because healing doesn't come from doing more.(28:42) It comes from understanding better. (28:44) I'm sending you so much love and I'll see you on the next episode of PCOS Unfiltered (28:48) Nourish, Heal, Thrive.