He Ate Ice Cream Every Day and Lost 23 Pounds at 45 - 137

Coach Brian Parana (0:3.020) Welcome Nate. He's in tech. He works a lot of hours in a good way. He's doing a lot of cool stuff for this industry. But one of the things that really brought us together, he's having some weight challenges with just having sheer volume of work and having to overcome that. He also had some blood sugar issues that we had to work through as well. And juggling travel. This guy travels international, and it seemed like every other week he was wanting to go somewhere else. And yeah, let's not forget. Coach Brian Parana (0:31.544) He is a foodie. He loves food and tastes of food. And these were all positive things that we were able to work through and create a lasting successful process with. So Nate, welcome to Driven for Health, episode 137. Excited to have you and talk about our progress together. So in a quick recap, what is it that we were able to accomplish together? Nate (0:58.500) Hey Brian, super grateful to have met you and have gone on to this journey with you. And this is truly a life-changing — I really mean it, it's truly been a life-changing journey for me. Maybe a little bit of a background. We met in February, maybe about five months to be exact, and I've had really an intense period of time at work and stress and travel. Nate (1:29.452) And also, even though I did have an exercise plan, etc., I never had a control over the schedule, the routine. And consequently, I had no sort of internal structure to my days in terms of how I perceived food, a systematic way to combine diet and exercise, and consequently, you know. Nate (1:56.716) I was about 197 pounds and as you say, I love food, and my blood sugar numbers were a bit too high. My blood sugar numbers were a bit too high for my comfort. And so that was when a mutual friend of us put us together, and I was just really Coach Brian Parana (1:59.066) Don't we all? Nate (2:18.934) Impressed from day one itself in terms of beyond this being your work, it's very clear that you care. And that meant a lot to me. So, what did we accomplish? Today, after five months, I've lost about 23 pounds. And most importantly, my blood sugar numbers are under control, that gives me much more hope. Nate (2:46.276) But I'm also hopeful. I think the most important thing for me is I didn't want to not eat. And I didn't want to not be able to — everyone who works with me, both at work and in my personal life knows that I live for desserts. I live for ice cream. I live for high quality — I think dessert making is an art. And yeah, so Coach Brian Parana (2:49.346) Right. Right. Coach Brian Parana (3:2.729) Yes. Coach Brian Parana (3:6.914) Yes, very much so. And you traveled a lot, so just having opportunity to enjoy these experiences in different cultures and environments was something that you found pleasure in, which is quite okay. Nate (3:25.432) Yeah, that's right. So I just didn't — and I'm, you know, I get up every day out of bed to experience new day every day. And part of that is food. Part of that is the cultural experiences and I just didn't want to deny any of them. So it was very clear from day one that I'm not going to be on an Ozempic, even that's an easy way out. I mean it's good, it's potentially will be even more important if they figured out how to, you know, what it does with cravings and all of that. Nate (3:54.606) But I was also really worried about the side effects in terms of how it affects the pancreas, the gut, the stomach, and I just didn't want any irreversible damage. Plus, I also wanted to give it the good old way of hard work, right? So but what you've made me done in three crisp sentences are first, you gave me the right framework to Nate (4:23.146) understand what consumption is, what the right food consumption is in terms of metrics, in terms of how much I should eat across different categories, all of that. Second, you took away the fear of eating carbs. And in my Nate (4:45.668) previous self-taught way of thinking about what I should eat, I knew about the relative importance of carbs versus fat versus proteins. I was in keto for a while and all of that. But what you've helped me do is to understand that it's okay. And not only is it okay, but it's important to eat the carbs that your body needs, but be selective about how and when you eat them. Nate (5:12.130) And the third one is the perspective of, you know, being human and when to travel and knowing myself a bit more in terms of plan, be an observer of oneself and see where the lapses come. Don't be so hard on yourself. And the more you plan or be aware of. So for example, now I'm in dinners, or if I have a party. Nate (5:40.054) I would know that I'm going to be eating a little bit more there. And so either I make up for during the day or not stress over it too much because I knew that's something that I would do, and that's okay. Life goes on. Yes. So those were the three in terms of giving the structure, giving the measurements, and thinking about no food is banned, and the third is. Coach Brian Parana (5:50.382) Find some balance. Coach Brian Parana (6:8.108) That's excellent. And so many of my clients come to me in this same situation of having challenge around what food should I pick or is this okay or not? And it's all from past behaviors or past thought processes or diets or any of those frameworks that they have fallen into in the past that sometimes has been built around marketing and people selling programs in a sense. And it's not necessarily long term helpful because even say Nate (6:9.112) The witness. Coach Brian Parana (6:38.032) the word keto. That was all the rage and nobody's talking about being on the keto diet anymore. And so it's like GLP-1s now. I have some episodes 121, 123, and 131. You can listen to some of those on different aspects of it. And that can be a tool depending on where you're at with your health, how much body weight you need to lose and say chronic illness of having diabetes, that's a main prerogative of why people should get on it, but not because you have to lose twenty pounds. Coach Brian Parana (7:8.292) In a sense, that would not necessarily be the best choice. So now what were the motivations of juggling all these things? Certainly you enjoy food, but just like the day to day lifestyle that you have of being busy, traveling a lot, what were the motivations of trying to figure this out once and for all? So this wasn't kind of just anger. Nate (7:33.016) Yeah. But I also try to keep it real, especially for people who are in similar situations, who would understand what they get into and what has helped me, right? The motivations were really simple. Like I just didn't want to not do anything. I just didn't want to be helpless and have stress and other things be an excuse. And as simple as that. And Nate (8:0.236) I was also in between jobs. I wanted to take a break. I was in sabbatical. I was an academic before. So I had a little bit of time and I thought this will be a productive time to reset, sort of important. So I'm so glad I did it because — so here's what I would share from my journey. I think some days are a struggle in terms of, you know, I started Nate (8:28.042) measuring the amount of calories, et cetera, in the initial stages. I think it's so important. But now I don't really need to do that because I'm already at my target weight, et cetera. And maintenance for me is easy. And I'll come back to that in a minute why that is easier for me. But I still lapse sometimes and I do need — yeah. But because I have some, you know, some health issues I need to be careful about. Even on the days that I'm Coach Brian Parana (8:41.474) Me too. Nate (8:57.888) Exposed to this kind of, you know, culinary distractions or temptations, if you will. I need to be super careful about being aware. And that's something that takes time. And one needs to give oneself the time to say, I will get there. But also, what has motivated me is that now that I've made so much progress, and I don't want to undo it. And that naturally Coach Brian Parana (9:21.918) Yeah. Nate (9:27.180) gives me a restraint to say, okay, well look, I think that this is good and it'll be there tomorrow. And I've learned to prioritize better. I can say yes so that I can also say no because I'll come back to say yes again. So that has helped me. Now maybe another thing. So what also has helped me is that I walk 10,000 steps every day, almost without any excuses. Nate (9:56.868) And I didn't want to run, I didn't want to do any of the heavy cardio because I want to protect my joints and I want to walk until the day I die. But I think walking is such an underappreciated facet of — it really is a cheat code, and I learned to work walking in my schedule. I've done this before, but now — so I had that background. So for example, walking meetings at work or Coach Brian Parana (9:58.967) Right. Coach Brian Parana (10:6.550) It's a cheat code, that's for sure. Nate (10:26.584) take fifteen minute chunks. So about ten thousand steps will take you an hour and a half of walk. I'm a slow walker. I want to enjoy the nature. So I've found ways to fit that in — hour and a half of walk in my time, even in shorter and longer chunks. So that helped. I also got myself a trainer and worked three days a week. And that helped too. And that's all I did really. Coach Brian Parana (10:48.694) And those are some of the basics of the core four — is the movement. And it's just okay, we need to walk a certain amount and we generally need to do some form of strength training because regardless, Father Time's gonna pull muscle off your body and you need to be strong and functional so that you can, as you just said, walk until the day you die and not just be in a wheelchair or hobbling around or just really restricted because you can't move your body. Nate (10:52.654) So Nate (11:17.560) That's right. And also one thing that you've instilled in me, which I didn't appreciate until you pointed that out, is that the timing of the meals was so important, in the sense that especially before gym, I did allow myself, for example, a really generous dollop of honey with Greek yogurt. Nate (11:45.730) Because you need that energy to perform well in gym and push yourself and give yourself that. And the second thing I think many, many of your potential clients would resonate with is that I can't think on an empty stomach. So I used to do intermittent fasting before, but I've sort of given that up because — maybe people eventually get used to it. But if I want to really Nate (12:14.914) Do cognitively demanding tasks — especially, I mean, I used to be a mathematician before, and that requires intense hard work across many hours. Even now, in my current job in tech also requires this. So there also the meal timing matters so that I don't binge. I give myself enough fuel, especially on those times, so that I remove the snacking temptations. And what surprised me in the program was how much fruit is part of the diet. Nate (12:44.830) And so that, plus for example Greek yogurt, really took away some of the temptations. And I also had to initially teach myself to restrain to get more snacks in between because each snack, as you say, is a hundred calories each and you can add up, let alone you know, playing with the insulin and blood sugar now. Coach Brian Parana (13:6.882) Yeah. Yeah. Glucose — the brain processes off glucose. And when I have someone that has a very cognitively demanding job and that they have to spend lots of hours in deep thought, we do have to have strategies around how we keep that thought process going so we don't experience brain fog or just a loss of motivation and productivity in the time frame that you have to do this deep work. Coach Brian Parana (13:34.945) And then when you come out of that, we don't want it just to be a splurge fest because there's no plan either and you're famished and you're not tired because you've worked out a bunch, you're tired because you've been thinking heavily and you have this just perceived level of exhaustion because it is taxing with high demand work. And so that is just something to point out to the people listening in, is like if you have deep brain work, we need glucose going in — the honey. Nate (13:59.950) That's right. Coach Brian Parana (14:2.708) in the yogurt, or honey even in tea can be a strategy that we had talked about that could be implemented into that. So you got a little bit of glucose that kept things moving but it didn't — Nate (14:17.392) Yeah, maybe I should clarify that because we discussed this. So the honey with Greek yogurt is just before the gym so that the instant sugars, you know, the muscles can absorb them. And for deep work, I usually do a generous bowl of Greek yogurt, peanut butter, and fruit so that that is sustained energy in addition to high protein. So that gives me sustained energy for two, three hours or three, four hours. One other thing I must mention that worked for me. Nate (14:44.432) is the fact that your program is about not eating less but eating more, right? So I made sure to have high volume foods. So every serving is high volume and so I don't feel like I'm on a diet. I never felt that. And that it will keep me full until the next meal. Nate (15:12.264) And occasionally if I feel hungry, maybe I'll have a piece of chocolate or a piece of fruit. And a piece of fruit sometimes can be a hundred calories, for example, but I never felt guilty about it too. Because I was eating only because I felt I needed to, and I would do it only on occasional days and it's not me, right? So Coach Brian Parana (15:29.142) No, that's super important. Yes. Volume approach is a huge thing. Where's the protein? Where's the fiber? Two simple questions to allow for high volume food with lower calorie so that we don't overeat. And I love that you brought up — is a main undertone — eat enough food to get you to the next time you're gonna eat again. So we had some forethought in our planning and our approach around when the meals were, around what your daily schedule looked like, and it varied from one day to the next, especially when you're traveling. I would love to talk. Coach Brian Parana (15:59.009) a little bit about travel and segue into that for a second because you did travel a lot into some really cool fun experiences and stuff. And so how has the travel experience been different than what you would have done if you weren't paying attention? Nate (16:19.374) Two things. One is that in the last few months we discussed before each travel and what could be potentially the issues are, and even during the travel. And I must say, regardless of the travel — I'll come back to travel in a minute — this is the fundamental piece of Nate (16:42.016) Our work together that we should have spoken about first, which is that I started with saying you care, right? And by what did I really mean? Is this constant — you were always there when I needed you. And you were always there when I was naughty that you didn't know, but the fact that you checked in really made me aware, right? And that sort of Coach Brian Parana (16:59.350) Yeah. Nate (17:10.712) Built in the initial accountability for me, that was crucial. I think this wouldn't have worked first if I weren't motivated. But if one is motivated, that the resources that you provide being there for me and checking in with me constantly was God sent. And I would miss that, frankly, long after our partnership is gone, because it's being a friend who actually is also the coach, right? Nate (17:40.802) with just at that level where constantly now when I sort of get a dessert or two with my family and friends, I always joke, hey, my coach is watching. Right. So that was fundamental. Coach Brian Parana (17:52.871) He's speaking somewhere around here. Coach Brian Parana (18:0.418) Yeah, right. Right. Nate (18:0.568) That's right. My friend said, okay, I'm gonna tell your coach, etc. Now that also helped, right? So that same level of communication helped me plan my travel better. For example, when I went to South Africa, you told me, Hey, maybe you can have dessert two days a week instead of five days a week. Okay, of course I didn't stick to the plan, but at least I had a plan. But the other travels — Coach Brian Parana (18:17.762) Right. Yeah, right. Nate (18:32.177) I sort of lost weight instead of gained weight. For example, I went to Florida, I went to Japan, both of them because I walked a lot and I planned the day so that during the day I'll eat very little or have just enough and have coffee and stuff, but so that I know I can have a really nice meal Nate (18:56.996) at dinner. And I never compromised on the quality of meals. I'm not saying expensive meals, but the tasty, even hole in the wall foods like fried chicken, you know, fried dough, whatever, right? And that Coach Brian Parana (19:2.242) Mm-hmm. Coach Brian Parana (19:6.164) I am confident that you seeked out premium food choices, whether it was a fine dining experience or a food truck. I'm pretty sure that I knew you — if I were to hang out with you on a trip, I'd be like, where's he going? Because I know he's getting really tasty food. You can sniff it out. Nate (19:18.274) Yes. Nate (19:25.592) Yes, that's right. Across the world. Yes, across the world. And I think I sent you some pictures too. So I think that planning as well as during the day being aware of how the meal is structured helped initially. Now I'm at a point where it's sort of Nate (19:49.688) very clear to me because I don't want to undo — like you know it also compounds, right? My friends who I've — I've just been to Japan and my friends who hadn't seen me a while, they're noticing, you know, where is Nate, like where — you know, where is — you've really — Yeah, yeah. So and that Coach Brian Parana (19:59.385) Where'd he go? Coach Brian Parana (20:5.282) There was more of you the last time I saw. Nate (20:11.904) Yeah. So that also makes me so incredibly energized. In addition to my general — you know, my functional stuff has improved, my strength has improved, I'm better at work, better in my personal life, I'm more present in the moment. That makes me aware of okay, I can say no easier. Nate (20:35.820) Right. And knowing that yes, I can binge too sometimes so that it's always there, but I don't have to do it all the time. And that's what's really keeping me. And I'm pretty confident that I have the set of tools now to maintain this. I think I've lost about 23 pounds. I'm about 175. I'm in target weight, but Nate (21:0.706) I think I wanna lose ten more pounds because you know, I wanna be really lean now. Like why not? The sky's the limit. Like you wanna put muscles on and this is all at forty five. And honestly, I just didn't think — if you asked me maybe five months ago, will I be 175 starting from 198? I would not have guessed. Like I've not seen this weight since high school, right? So this is like Coach Brian Parana (21:2.252) Right. Right. Coach Brian Parana (21:24.106) Yeah. Nate (21:29.080) Yeah, yeah. It's a life changing, a truly life changing journey. And I didn't even know it. This is like I just did it. Coach Brian Parana (21:29.194) That's awesome. That's awesome. Yeah. Yeah. Yeah. Yeah. And that's the best part is that when I come in, we assess where you're at, I meet you where you are, and then I just start offering up the next best solution. And everyone's different. Some people need more support, other people don't. In our conversations, they were generally straight to the point. You knew what you needed to cover, boom, boom, boom, and off you went. And then we just held each other accountable. Coach Brian Parana (21:55.823) throughout the week in between our conversations. And that was the perfect amount for you. Because if you'd had to say, been on the phone for an hour with me, like this is too much, Brian. This is not what I need. I don't say — I don't need hand holding. But then the next person might need more attention. And it varies at different times throughout the program too, depending on what is happening. And so in the beginning we spend more time. Coach Brian Parana (22:22.710) making sure that there's just the general undertone of what we're doing with nutrition, fitness, lifestyle. But then as it starts to get into the daily repeatable behaviors and habits, then it becomes a lot easier in a sense, simple and easy. But then we have certain times of, I'm going here or I'm doing this or I'm doing there. How do I work through these situations? And then, you know, we talk a little bit more about those specific things and Coach Brian Parana (22:46.892) that's the art of coaching in a sense. And that's where I've spent — I don't know, twenty-three years and thousands of conversations to be able to facilitate that in the ultimate, again going back to the simplest, easiest way possible so you can just do it and not have to wonder. And if you ever have questions, you're like, well I'll just ask Brian, and because I literally have the most incentive to make sure that you are successful in this process. Nate (23:16.610) Yeah, I think — yeah. I must add to that. Plus huge plus one to that. You coached me, but you also taught me. I think the first two weeks of really an intense education. After that, it was coaching. But the first two weeks was really tremendous amount of education, right? I was already into this. No, no, I was already — Coach Brian Parana (23:23.702) Mm. Coach Brian Parana (23:36.578) You're a smart guy. Yeah, well you're a smart guy either. Coach Brian Parana (23:43.405) Right. Nate (23:44.584) I think that, you know, no one knows everything. So but I was already — I knew quite a lot about proteins, carbs, fats, etc. But I also let that knowledge go and trusted you. And boy, am I glad that I did that. Because, for example, I thought that fruits — having fruits even after proteins and fat, or even having carbohydrates even with proteins and fat is very bad for blood sugars. And it's really not. Coach Brian Parana (23:46.636) Yes. Nate (24:14.902) Especially if you consume fruit — and you have generous portions of fruit, right? It was like huge, like one serving of blackberries can be really large. And I sometimes have two or three. And I was curious what it would do to me, and to my surprise, it's okay. It's just telling us that your body really needs it. So what I would say to Nate (24:44.046) potential clients who are watching, really thinking about, is that first two weeks make it non negotiable to send Brian picture of every meal that you eat. Every meal — and what else he — I don't want to give away too much. He'll tell you what to do. Coach Brian Parana (24:57.934) Well, we can give away trade secrets. It doesn't matter because it's the act of implementation. What we do — we ate protein, vegetables, starchy carbs, healthy fats, and we ate three to four times a day and we had roughly four to five hundred calorie meals and we practiced balance and we made concessions for a higher meal. Like this isn't — it's not like we walked 10K steps. So it's not that, it's actually doing it consistently in your lifestyle. That's the magic. Nate (25:19.349) Yeah, yeah. Coach Brian Parana (25:26.584) So to speak. So there it is, everyone. There's the secrets. Nate (25:31.586) Yeah that — Nate (25:35.249) Sorry, yeah, maybe there is no secrets. There's hundred percent no secrets. And he's not selling snake oil. Maybe I should — I want to make sure that what he's saying is all made a lot of sense. That's why I signed up immediately. But what I'm saying is that what is specific to you varies hugely from person to person. And those — Nate (26:0.628) He can help you identify that very quickly in the first two weeks. Right. So send every meal. Because there is a lot of options that you can do. Maybe you don't care much about desserts. Maybe you care about bread. I never cared that much about bread. I would like a pie. I can give up sourdough — dessert for bread any day. So having that kind of options, I think. Nate (26:27.138) can be ironed out quickly in the first two weeks. And that's what for me started this journey. Coach Brian Parana (26:30.040) Right. I think I do a really good job of say hitting the nail on the head and we drive that nail as far into the wood as we can in the first two to three weeks. And then it becomes a lot easier. And we just have to get through that first two to three weeks where most people — they'll do a weird thing, they'll just cut out calories or carbs or whatever and they'll lose ten pounds, but then they gain eleven back in a month or something. And but they didn't learn anything. There was no processing and change that actually happened in their behaviors. Coach Brian Parana (26:59.984) And that's where we have done an excellent job, Nate. You've crushed it. I'm super excited. I'm very happy for what's to come because you are basically food freedom in a sense to be able to eat and enjoy to the level of foodie that you want to be at in the associated environments when it's most appropriate. And then the other times it's like, well, I'm just gonna eat basic, simple, and easy. Coach Brian Parana (27:29.046) Because I do want to enjoy this one thing on this weekend or on this trip or wherever. And that's really, really good. Okay. Yeah. Nate (27:39.660) Yeah, yeah, maybe let me add to that. What helped me — so for me, ice cream is a non-negotiable thing. And I had ice cream every day, every single day. Okay. And I still do. And one of the things that helped me was there are many ice cream makers there. I'll tell you what worked for me was this Ninja Creami, where Coach Brian Parana (27:46.733) That's awesome. He ate ice cream every day. Coach Brian Parana (28:2.038) Yeah it's — Nate (28:7.616) And you can make sugar free ice creams. It'll — with, you know, literally no fat. I used the Fairlife milk. Maybe I can help you make a recipe, Brian, so others can use, and there are plenty others in the YouTube. Coach Brian Parana (28:16.524) Yeah, yeah. Yeah. Say, tell what your favorite one was. Nate (28:23.650) Yeah, so I make a mean pistachio. And it basically — a pint of ice cream for me, a hundred and fifty calories, twenty grams of protein. I used allulose, monk sugar, so there's nothing else, and zero fat. And it's like store bought ice cream. My friends say you can't really recognize the difference, right? So I would — Yeah, yeah. So I think that helped me. Coach Brian Parana (28:42.678) Everyone's lining up for Nate's ice cream now, huh? Nate (28:51.798) And whatever I wanted to eat also — what took away the cravings because I made it at home in a much healthier way. And because I'm a foodie, I also was passionate enough to replicate some of my favorite dishes in a much healthier way. And so that also took away the denial aspects. That was, I must say. Nate (29:18.040) Honestly, that's the second — in addition to your coaching, I think that's the second part that has helped me to maintain the level of food enthusiasm and my way of life while carrying out this program. Coach Brian Parana (29:30.916) Yeah. Coach Brian Parana (29:31.543) That's excellent. Actually, so I am confident that you can stay the course, that you can maintain your body weight. I teach all my clients — we want to get to a five pound weight range where you're just comfortable the rest of your life. And when you start to go up, because everyone's going to, you're just human, and you're like, I'm starting to get to that limit where I need to stop trying to get away with everything. And so in Nate's situation, maybe he'll decrease the Coach Brian Parana (30:1.122) the croissant or the pastry at the French cafe that he loves to go to. And so then in two days it goes back down and it's not a lot of work because guys, if you gain ten pounds — one to two pounds a week weight loss, do quick math. That's five to ten weeks worth of effort. And that's a lot that most people don't want to do on a regular basis. So let's lose the weight, be able to keep it off and stay in that five pound weight range. And Nate's gonna be able to do that, confident. Nate (30:36.290) Yeah, I am very confident. And I mean, I don't want to be — I just want to say people who really want to change, this is an amazing opportunity to help me. And as Brian said, there are literally no secret. The secret is that you have a personalized coach who cares. And often that brings accountability more than I realized that would help. So Coach Brian Parana (31:1.166) Excellent. Nate, thanks so much for coming on board, sharing your story. I know that it resonates with a lot of people that are struggling with weight, right? You were starting to tip the scales at almost two hundred and that number is something you don't want to go past. Then we have the blood sugar issues that were of concern, especially for later in life. Blood sugar issues can turn into really dire health consequences later on if left unchecked. Coach Brian Parana (31:28.648) or medicine and doctor's visits and insurance and all these other things that you just don't want to deal with. So what was the alternative? Finding an approach that worked for you. No matter if you're just living the day-to-day boring lifestyle or you are traveling to South Africa or Japan or all the more places that you're going to be going to here the rest of your life so you can just thoroughly enjoy the foodie experience. Coach Brian Parana (31:54.726) And not have to so worry about like, well, I'm gonna bring ten pounds back with me on my waist, not in my suitcase. And nobody wants that. So I appreciate your hard work, your effort, your discipline and your self-motivation to really strive to, you know, be your best self. And the results have shown that even when you popped on the video because we saw each other in the very first call, it's like dude, I see you, I see you, this is so good. Coach Brian Parana (32:24.214) I'm so proud, so impressed and excited. So if anyone is motivated by that, thecalltorise.com. It's a hundred day fat loss challenge, and that would be the easiest way to get started. So check that website out. It answers a significant amount of questions that you would have. I went to great lengths to explain the program and the process so that you understood. There's coaching calls throughout these hundred and thirty seven episodes that I've done that you can see what a round table looks like and what Coach Brian Parana (32:53.358) coaching looks like, and have lots of testimonial on the podcast as well so you can just hear what the clients experience. So off we go today. Thank you, Nate, for sharing. Thanks for making it easy for me. You truly did. I was like, I need more Nates in my life. This is great. So Nate (33:15.490) Likewise, it wasn't hard work by the way. It was actually much easier than I thought. And so — Yeah. All right. Coach Brian Parana (33:16.556) that's it. Yep. Yep. So many guys that come in and they're like, I was ready to do battle and just starve, and you kept asking me to eat more food and I just was confused in the beginning and now I get it. Now that I am learned nutrition and all that stuff. All right, off we go. Thanks so much. Thanks everyone listening. Bye bye.