Well with Arielle Lorre - 455: The Three Things Every Woman Needs for a Lean, Strong Body with Celebrity Trainer Senada Greca

Episode Date: April 29, 2026

Senada Greca is a celebrity trainer and fitness expert known for helping women build strong, lean, and sustainable physiques-including clients like Kim Kardashian. She is also the founder of the WeRise App and wellness brand, Aonic. In this episode, we break down what it actually takes to change your body-without overcomplicating your workouts or falling into the cycle of doing more and seeing less.We talk about why so many women aren't seeing results in the gym, the biggest mistakes that keep you stuck, and the shift from chasing aesthetics to building real strength and longevity. Senada shares the three fundamentals every woman needs to master, how much protein actually matters, and how to structure your workouts so they're effective (even in 45 minutes).We also get into the fear of "getting bulky," how to grow glutes the right way, and how long it realistically takes to see changes in your physique. Plus, how to adjust your workouts around your cycle, and why muscle is one of the most important investments you can make for your long-term health.If you want a clear, simplified approach to training that actually delivers results, this episode is for you.You can find Senada @senada.greca on Instagram and on the WeRise app. This episode is brought to you by:Save 15% off my favorite Red Light Mask from BON CHARGE by using code BLONDE at www.boncharge.com.Head to Nutrafol.com and use code BLONDE for $10 off your first subscription and free shipping.Get $25 off your first purchase when you go to TheRealReal.com/well.Visit quo.com/blonde for 20% off 6 months. Get $30 off your fist box and free Croissants for life when you visit Wildgrain.com/WELL or use code WELL at checkout.Visit KINSYN.com/well and use promo code well at checkout for 20% off. This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Produced by Dear MediaSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The following podcast is a dear media production. This is Well, a podcast about wellness in all its forms. I'm Ariel Laurie and each week I'm sharing unfiltered conversations with people shaping how we feel, live, and look. Come for the substance, stay for the honesty, and leave with the tools to be well, inside and out. I have been wanting to have today's guest on for so long in this conversation. Did not disappoint.

I am talking to Sonata Greca. She is a celebrity trainer. She is the founder of the We Rise app and Aionic, which is a wellness brand. And she is the force behind some of the most consistent results driven physiques out there, including clients like Kim Kardashian. And what I love about Sonata is that her approach isn't about extremes or over-complicating things. It's about structure, discipline, and actually mastering the fundamentals, which we get into today. And she's also really fun. I had so much fun talking to her. She's very playful, but she obviously takes her health and wellness very seriously and that of her clients. So in this episode, we get into what it actually takes to change your body and why so many women aren't seeing results. We talk the biggest mistakes that we make in the gym, the three things every woman needs to master. We talk, of course, protein workout splits, growing glutes, training around your cycle, and why building muscle is one of the most important things that you can do for your long-term health.

This is a very clear no BS conversation that will help you train smarter and actually see results. So please enjoy Sonata Greca. Welcome. Thank you for having me. I appreciate it. Of course. I've been trying to get you on for so long. So I'm so honored that you're finally here.

You're a busy woman. And it only gets crazier by the day. I'm like, oh, we'll have a bit of a break at this point now. Something always shows up. I know, I know. Roll with the punches. I know how that feels. I want to start by doing a quick rapid fire, kind of this or that. Okay. To set the tone. So are you an early morning workout or late night workout person? Midday. Really? Yeah. Say more. Two p.m.ish or somewhere between like 12 and 2,

but around 2. I like when the gyms are a little quieter. My morning start very early. I work with people all over the world. So I need to be on meetings early in the morning. I have trainings. I have different things that draw my attention. So I'd like to schedule my workouts when I can truly dedicate that time to my workout on a consistent basis. In the morning, it just wouldn't happen in a consistent basis. And that was what I tell everybody that I work with, that the ideal time is the time that you can dedicate to working out on a consistent basis. If you leave it up the chance, if you know that your morning sometimes can get hectic, perhaps it's not the best time for you.

So figure out a time that you can consistently stick to that routine on a daily basis. That's a good tip. I know the answer to this, but strength training or Pilates? Strength training and possibly a side of Pilates. You know, it's not, you know, it could be a good addition if you schedule it in. in a smart way. Yeah. And we'll get to kind of a training breakdown later in the episode. So we'll bookmark that. Glutes are abs. Glutes, if I had to choose one. Because when you're working out your lower body, you're engaging your core. So your core is working out. Counting macros or intuitive

eating. For me at this point, intuitive eating, as I've done a lot of counting. So I'm pretty much, yeah. It's always in the background, but intuitive eating for me. Consistency or intensity. Consistency. Fasted workout or fueled workout? Fueled workouts, especially for women. Free workout or coffee or matcha. Mata in the morning. It keeps me fueled for the rest of the day.

Machines or free weights? Ah. I think there is a time and place for both, but free weights, I use free weights mostly. Yeah. And machines when I'm like, okay, I don't want to work out today. Discipline or motivation? Discipline, 100%. Where do you find the discipline?

Part of it could be innate, you can argue, but most of it can be built. If you create that habit, that consistency through habit, it becomes a part of you. Discipline is accumulated by showing up. Every time you show up, you build that I can muscle that carries you forward. Motivation is just a little spark, you know, that could be there today, unpredictable tomorrow. it's like waiting for rain to come and you have no idea whether that's going to happen or not. You know, it's like in California. They say it's going to rain and it doesn't.

So that's motivation. But when you consistently show up, even if it's for five minutes or establishing that habit, that will carry you forward, that will build the discipline needed. I think there's a big misconception that you have to have motivation to be consistent. And whenever I have trainer or I talk about my own fitness journey, everybody wants to know, quote unquote, where do you find the motivation? And I'm like, I don't think it's something you find. Sometimes you feel it. It ebbs and flows. But I love that you talk about discipline as a muscle because fitness is as much mental as it is physical. Would you agree with that? Absolutely.

I most of the time, that's what people consistently ask, how are you motivated? And I'm not a lot of the time, but what I've done is I've built those habits, that discipline that carries me forward. You get motivated by showing up, by taking action. You feel those good hormones that start to, the endorphins that start to build up as you work out, as you, as you vote towards your self-trust, you start building that motivation. You start believing in yourself and that's how you show up. It's not the other way around because that does not breed consistency. Motivation, never bred consistency because there's, I don't think anybody in the world that just wakes up motivated every single day. You will have, you're bound to have a bad day.

You're bound to have a day when you're unmotivated. But what does help is that victory against the mindset is that consistency. And that builds confidence. Absolutely. It's like who do you want to step into? I always talk to people that I work with, like what is the identity that you'd like to embody, embody the characteristics of that identity now, not when you've lost 20 pounds, not when you've put muscle on, not when you've achieved a certain goal. Do that now. And those characteristics will carry you to the goal that you're working towards. You have high profile clients. Kim Kardashian is one that everybody talks about, obviously. Do you think that motivation or discipline comes more easily for those types of clients because they are so incentive.

to be in a certain kind of shape because their body is part of their business. I had Molly Sims on yesterday and we were talking about like just how she used to train in the past and then getting ready for Sports Illustrated at 52 and just everything that went into it. And, you know, she had this goal at the end. So even though it was really difficult for her, she was incentivized to be doing all of the things. So my question is not really, is it easier for them? But do you think that there is more intrinsic motivation and discipline? because of who they are.

People think that access, having access to a personal chef on having access to sitters or having this amount of access will gain you that discipline or that ability to push further and that doesn't. I've had clients with access that just did not want to show up. So it doesn't mean that access breeds that discipline. You can't buy that discipline. You can't buy the identity. but you can step into that identity.

I think the biggest motivation that we could have as women is our health, our future health. So not if we make it about aesthetics, our aesthetics change. Like we don't know what's going to happen today, what's going to happen tomorrow. Life is unpredictable, but what we can do is take those steps that will secure our health and our independence in the future. So if that's not motivation, I don't know what is chasing the next photo shoot or chasing the next. Sure, those can be short-term goals. But if you stick to a longer-term goal, then you're more likely to carry that physique and those aesthetics for the long run versus kind of doing the yo-yoing or the roller coaster of like gaining and losing.

But if you're chasing that long-term goal, you're more likely to be. to be stable and sustain that physique and your health. Yeah, and I saw you said this last year. So you're 44 now, right? I'm not quite. Not quite. Okay. Okay. You're 43. So this applies now, but you've said that you feel your best now, right? Absolutely. And you've ever felt. And I think that's so encouraging to hear and we're seeing more women in their 40s doing exactly what you're talking about, fully embodying themselves and the strongest versions of themselves. What was your trajectory like to, get to this point? Yeah, absolutely. In my 40s, I feel like, not I feel like, in my 40s, I am stronger and capable of doing more than I was in my 20s or 30s. So when women ask whether they

can get in shape, they just turn 30 or they just turn 40, I'm like, just wait, I know. That's how old are you? Okay. Yeah, she's a baby. Exactly. So, and I have women in their 50s, you know, in 60s getting in shape, you know, with re-arized programs. And it's just so powerful to see that because I think we, we utilize age almost as an excuse or maybe society has done us a disfavor and convinced us to believe that when we cross even our 30s, we're starting to get over the hill. And I think, no, I think this is just when we're starting to gain the knowledge and the power to understand who we are.

We've kind of gone through a lot of experiences. We know what we want, what we don't want, and now it's time to step further into that power, into that strength. But the journey, as you ask, was not easy. Of course, it came with a lot of trials and a lot of ups and downs and, you know, you perhaps know when some of the audience knows, like the struggles with eating disorders, depression and anxiety, and definitely the yo-yoing between losing lots of weight, gaining weight and doing lots of cardio and chasing like skinny versus now chasing strong is what has kept me in the most sustainable physique and mentality and mindset that I've ever been in.

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Neuterval.com and enter the promo code blonde. That's N-U-T-R-A-F-O-L dot com code blonde. I saw an article yesterday. I can't remember where, but they were talking about how skinny is now attainable for almost anyone, right, through GLP-1s. And we're seeing a lot of people shrink and get smaller, people who are already petite. But in this article, they were having this conversation and saying, you know, if that is now attainable to everybody, then what is the true unattainable thing or the true symbol of like luxury? And they were saying it's a very strong bit. They were just talking about women, woman, you know, like your body, you know, something that you have to work for, that you cannot get any other way than through hard work. And I thought that

that was so interesting because in the past, it was thinness. That was like, the goal. That was the luxury. That was the aspiration, right? But now the aspirational body is one that you really have to work for. Absolutely. It is, you cannot buy a strong body. You cannot purchase muscles. You can get ab etching. Sure. But what is that going to translate to in the future in terms of health? That's what I always, even my why is I want to be as strong as I can for as long as I can in this one earthly vehicle that we have our bodies. And the only thing that we can actively do is strength training and working out in a fashion that builds strength, builds muscle, builds that builds bones and builds longevity, quality

longevity. Sure, we can be thin and skinny and there's nothing wrong with being thin if that's your predisposition, if that is how your physique just is because you can't put on a lot of muscle, even though I think everybody can put on a certain amount of muscle. It doesn't matter on your genetics. But if you're unnaturally, then because you're starving yourself or because you're inappropriately using GLP-1s, you are most likely to, in the future, experience those breaks and falls, or falls and breaks in bones and sarcopenia, muscle loss, and all of the things that come with age, you know, we don't lose our independence because we get old.

we lose our independence because we get weak. We don't know what this GLP wants. We actually do know that the effects that they're having on our bones, on the brittleness of our bones. And to the opposite spectrum, strength training is what builds not just muscle, but builds back that bone density that we so desperately need, especially as women, because one in three women will develop as osteoporosis in the future and will, you know, again, if we don't have these strong bones, fall, break. hip fractures and people over 65, one, I think one in three people that have hip fractures over the age of 65 will not survive the year, will die within a year. I mean, how crazy is that to think about? And a lot of the time when we are younger, we're just looking for like a lot of the time for the aesthetics

and little, you know, without necessarily valuing like what, what's going to look like in 30 years from now, in 20, 30 years for now. But if we start earlier, if we start the younger than we start strength training and valuing our health, the easier it becomes on our future self to maintain that health and to live in a healthy fashion. I love your emphasis on longevity, but you're right. When you're young, you can't see past what's right in front of you, you know? You get perhaps Cisarcopenia, which is muscle loss because you're starting to see saggy skin and loose skin with strength training. which strength training actually is proven to improve, not just muscle mass, but like your skin quality, your skin thickness and elasticity.

What you don't see is the brittleness of your bones. That's like the silent killer. Yeah. What are the fundamentals that you hope or wish that every woman would start doing? So I know that a lot of women are still kind of afraid of weight training and getting bulky. That's always a thing. But what would your fundamentals be? Getting bulky or the thought of getting bulky is getting in the way of you being long-term healthy.

I wish for that word to be eliminated from my vocabulary and associated with strength training because, again, that is keeping us from stepping into our strongest and healthiest selves, not just now, but in the long run. So you were asking about the fundamentals as to what every woman should do. I think the three fundamentals that I prioritize and I teach everybody else to prioritize is the very basic ones, which are working out, strength training, being a priority, nutrition and hydration, lump those into one, and then sleep. Everything else is optimization. Build the foundation. And then when you have built that foundation, which will carry you probably 90, 90% of the way to your goals, then,

optimize like saunas and cold plunges and, you know, this recovery tool and that recovery tool and should I be taken this, those are optimizations. You know, it's like building a roof without having a foundation. Build the foundation first and the walls and then build the roof or the finishing touches on the roof. Yeah. So yeah, those are my like prime, like very foundational things. And when it comes to working out, like strength training three to four times a week at minimum. If you love running and if you love cardio, you can incorporate that. But don't make that the primary tool of working out, make strength training a primary tool. When it comes to nutrition, prioritize protein.

I can't say that enough. Prioritized protein, 0.8 to 1, 1.2 grams of protein per pound of body weight and sleep. Like, again, I know that it's almost becoming like a cliche and people talk about it so much, but it's incredibly important in recovery and how you feel. I know when I have had a bad night of sleep, I feel horrible. Like I just don't want to get out of bed and function and you still have to get out of bed and function. But prioritizing that and then adding things that could help, you know, with sleep like meditation and breathwork. I know that is very helpful for me. What is the ideal workout split?

So you mentioned maybe three to four days a week. Are you splitting it up by body part? Like, is there a back day? Is there a leg day? How do you like to approach that? If we're doing, let's say, at minimum, three days of strength training, I would love women to do two lower body days where you tackle everything lower body, glutes, wads, hamstrings, and not necessarily splitting those because you can have a beautiful workout

in 45 minutes that tackles all of those muscles. And because, and why do I say that twice a week? Because those are the biggest muscles in our bodies that will have the most ROI for the return of the time investment and effort investment. And then I would do an upper body where you tackle everything, upper body core, and perhaps sprints on those days. And again, you can get that done in 45 minutes, no problem. We're, you know, I don't want to speak for everyone, but, in my experience, we're not necessarily looking to build huge biceps or so, and there's nothing wrong. If that's what you want to do, then you can focus on biceps.

But again, in my personal life and experience with working with thousands of women, we want a strong upper body. We can catch ourselves when we fall. We don't break anything. So tackling every, it's possible to tackle everything upper body, develop the muscle that we need and the functionality. And like I said, also throwing some sprints. And by sprints, I mean, I love utilizing like the assault bike or, yeah, I know, it's not fun.

It's the worst. But if you do that for like 20, 30 seconds, rest for a minute or two and do five rounds of that, that's just incredible to keep that speed, to keep the benefits of sprinting in a short amount of time. Let's talk about some of the glamour muscles, the glutes, right? Everybody wants to know how to grow their glutes. And a lot of people want to know, like, how to grow. glutes without growing their legs, right? Is that possible? Because it's so interconnected. I mean, sure it's possible. You focus more of your workouts on on your glutes and sis.

Don't hate me for this, but she's always telling you this. Like, I don't want to grow my quads. And I think that's the thing that a lot of women want is to grow glutes and not grow quad. So then you skip some of the most more quad-focused exercises like leg extensions. And you focus on glutes more. and that's perfectly fine. But I'm going to challenge the thought. There's studies that correlate leg strength and muscle mass with longevity. So why, again, would we want to, for short-term aesthetics, compromise our long-term health? Give me all of the quad gains.

There's a correlation between specifically quads and cognitive health. Cognitive health. Yeah. They did a 20-term. study. So twins, one, that had been working out and had stronger legs, bigger leg muscles, had a bigger hippocampus that the one that didn't. That's crazy. For everything else was the same. Their lifestyle, their nutrition is just the leg size determined their cognitive quality, their cognitive function. And the one that had bigger and stronger leg muscles had better

cognitive function, a bigger. That's amazing. Yeah. How long does that? it typically take somebody to start seeing changes right now. I sound like a broken record, but it's like the summer glow up time where everybody is getting really locked into their routines because they do want to achieve a certain aesthetic by summer. And if that's your motivation right now, then great, right, but like keep it going. Yeah. But if somebody's training, say, three, four days a week and their nutrition is locked in and their sleep and everything, like, how quickly can somebody expect to start to see some muscle and some body composition changes? It depends on the person. It depends how you carry weight, how you develop muscle. But I would say within, you know,

a month or two, you can start to see smaller changes. And then obviously, as time goes by, that gets to be more, more visual and more solidified. You know, I had just had, from time to time, I have these VIP bootcams where I work with women on a closer basis where we have calls every week, we have workouts together every week. And within the last one that I had was four weeks and women were already seeing results in just four weeks. So it depends so much on your nutrition, like you said. If your nutrition is dialed in, I talk to them about nutrition, your recovery, your sleep. And then you dial in your workouts in a sustainable fashion, you can start to see results rather fast. Now, you won't go, you know, you won't develop crazy definition

if your starting point is having to lose perhaps 20 pounds. Like that's, it takes a little bit longer. So that's why I say it depends where your starting point is and what your goal is, but you'll, no matter what, you'll start to see results rather early. Yeah, if you're sticking to everything. In 2026, we don't have time to leave money on the table without even realizing it. And often in businesses, missed calls and slow follow-ups are silent killers. And that's why today's episode is brought to you by Quo, spelled QU-O, which is the business communication system built so that you never miss a call. Your entire team can handle calls and text from one shared number so there's no more missed messages or drop conversations. Everyone sees the full

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And you need to dial in your nutrition error macros in properly for if there is weight loss that's needed for that to. work. I don't like to give percentages because it's so different for everybody and it's so different based on like your genetic makeup as well as to where you lose weight first. Some people carry weight around their midsection. Some people carry more weight around their legs. So it's so different. But there is a study that shows which person is healthier. Is it there was three different types of people. So there was people that obviously didn't work out, a person that worked out, strength trained, but did not have good nutritional habits. And then a person that did not train, but had perfect nutrition habits. And the person that trained with not necessarily the nutrition

dialed in had better health markers than the person that had their nutrition dialed in, but did not work So that goes to show you that we might be underestimating the value of working out and specifically strength training and overestimating perhaps the nutrition aspect of it. So I would perhaps give working out a higher percentage. So let's say 60-40 if we need a percentage. You guys heard it here. I'm not basing this on any data. No, no, no.

That's how I personal experience and on what these studies just very clearly showed. Yeah. That working out consistently led to better health markers. Yeah. That makes sense, though. I'm curious if there was a time in your own journey or things that you did, even in recent years, that got you to this place where you feel just so embodied. You know, like were there nutrition shifts?

Were there shifts in the way that you were training? any like small things that you changed that really optimized everything. Just dialing in the three foundations and working on dialing in those more and more. So like strength training and protein intake with that, you know, including actually in the recent months, I would say, because it hasn't even been nearest creatine. That's been a game changer. Game changer how for you? optimizing muscle mass, muscle strength.

You know, we just launched Aionic and Eonic Creatine, Aionic build, which has creatine, monohydrate, HMB, and beetroot extract, and those all optimize muscle strength, muscle growth, and performance. That has been a small shift, if you will, but a big shift in the sense of, like, prioritizing protein, and then sleep. sleep. I have struggled with sleep for pretty much my entire life, if you will, but in the recent years, I would say, especially in months, I have made it a priority to utilize whatever tools I can. Again, like I was mentioning, breathwork and meditation to help me get better quality sleep. Because if we're not sleeping well, we're not recovering well and our muscles are not building in the

way that we want them to and the physical results are definitely going to lack. Yeah. Yeah. Those. Do you notice more gains with better sleep? Absolutely. Absolutely. And sometimes we don't realize that it could, as we age, we also inevitably start to lose

muscle mass if we're not supporting it. So a lot of the time, we measure ourselves against our older self, but we're not taken into account the changes that would have happened had you stopped. I don't know if that makes sense. Yeah. No, that does. That makes interesting. Okay, I want to ask you some more rapid fire type questions. You share your food and recipes and everything on your social, but I'm curious if you could just walk us through like a day of eating. Yeah. Absolutely. All right. So I start my mornings with, I don't have my match. We're aligned there. I have to like wake up in matcha.

Yes. I'm not sure if that's, you know, might not be the best thing to start your day with caffeine, but I just, I need to. And if that's the only advice that I have, then I'm good with it. Yeah. There is a recipe that I posted recently and I just filmed a bunch more recipes with protein oats. Like my oats have like 50 grams of protein. Wow.

Because I use aionic fuel, which is our protein drink. and any, they taste delicious. So that's how I start my day. Or if you want something lighter, on days that I want something lighter, I'll do a protein smoothie. And then continue with my matcha. I have my aonic complete,

which is the all-in-one daily nutrition, 34 different supplements in one bottle and delivery system. I like to have that with food. Because again, it has all of the things that you need, like omega-3, and gut support, pre-pro and postbiotics and immune support. And then lunchtime, lunch and dinner are pretty similar.

I prioritize, again, protein with some vegetables, good carbs. I love sweet potatoes. That's kind of my go-to complex carb. I'll work out at, like I said, around 2 p.m., have a small snack afterwards, usually like a yogurt with a protein scoop in there. Definitely include antioxidants throughout the day, blueberries. But lunch or dinner, again, is a protein like chicken or salmon, red meat. I don't exclude anything from my diet and a huge bowl of greens, vegetables, and again,

complex garlic, sweet potato. But those, that's it. And dinner being similar to lunch. I have a sweet tooth. And sometimes I'll have, not every day, but I love carrot cake. Oh. So good. Yeah.

But a lot of the time, I'll be. most likely be another serving or maybe half a portion of the protein oats that I have in the morning. Yeah. Love it. Okay. Let's do rapid fire. Yeah. One exercise every woman should master. Bulgarian split squats. Okay. Because it's, yes, I don't love them, but they're so good for your, not just strength, but your balance, your grip strength. There's so much that that exercise covers. biggest mistake women make in the gym. Too much cardio, too little weights, or to utilizing light weights and, yeah, thinking that your strength training.

What is the lowest weight that we should be doing, or does it depend on the person? It definitely depends on the person, but if you're, when we're strength training, I usually like to keep reps around 8 to 12. So if you're, let's say, going to 12 reps, you want to go to. muscle failure or close to muscle failure. So when on that 12 rep, you maybe have one or two more reps in you, but that's it. It's going to be humanly impossible for you to lift that weight for more than another rep or two after that 12 wrap. Your non-negotiable daily habit. Working out is a non-negotiable. Is there something that you cut out or stopped doing that

changed your body? Well, I stopped, I stopped restricting. I stopped being a, a drill sergeant. I stopped being so harsh towards myself and started doing all things from a place of love, from a place of I want to live as healthy as I can for as long as I can in this one body, in this one home, one true home really that we have. Yeah, I love that. Do you adjust training during your cycle? I adjust it as I see fit. A lot of, we don't necessarily need to, but there are some women that get affected more than others and there is absolutely nothing wrong with adjusting that. Just listen to your and that gets a little bit more important as we start to get closer to

paramedopause. Like you start to notice a lot more shifts. So I believe and yes, looking at your cycle but also listening to your body. What is your body wanting? Is it wanting a little bit more carbs? Is it wanting to just take it a little bit more in a gentle, gentler fashion? And absolutely do that again. Doing things from a place of love is huge.

I love that. I'll tell everybody where they can find you. On Instagram, sonata, god greca. Weirize app is where thousands of women train with my sustainable training methods. And we have other experts on there from like, you know, overcoming imposter syndrome, nutrition experts, trauma experts, so many more to come. and a pre and postnatal expert. So we're covering all of the things.

It's just going to get bigger. And that's the We Rise app. And then the functional nutrition company that I've co-founded, Aionic, which is an incredible endeavor that we have started and we're sticking to bring personalized nutrition to that with the scientifically correct dosages that deliver what all of the ingredients say that they would deliver. Amazing. No pixie dusting over here.

So aioniclife.com. Amazing. Mm-hmm. I hope you enjoyed that episode. If you liked the episode, and if you liked the show in general, please take a second to rate, review, and subscribe. It goes such a long way in supporting the show. Follow the show over on Instagram at well.pod.

You can also follow my personal Instagram at Ariel Lorry. always sharing great clips from the episodes. And we also have full episodes on YouTube as well if you want to watch in entirety. Thanks for listening. We are Aaron and Sarah Foster. We have a podcast. We're here to basically ask you to listen to it. We're just trying to help you not make the same mistakes that we made in life. Yeah. We made a lot. Especially me. I really went down some dark roads. I'm trying to save you guys from that. Our podcast is called the World's First podcast. We are technically the sisters behind the nobody wants this podcast. it's inspired by us. Because you wrote it. Yeah, that's true. But when I write, I am inspired by myself all the time.

Right. That would make sense. You inspire you. We're going to wrap this up. Okay. Guys, go check it out. World's First podcast. Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.