While Chad's journey has been going on for some time, and Eric has been on this path forever, today the guys want to tackle those first few weeks of the ketogenic lifestyle. AND what you should have in place before even starting. If you are just starting out, or even if you've been doing it a for a while, this episode is packed with helpful hints for having a successful journey!
Success of outcome is contingent on our level of preparation.
Finding your Why and having Real Intent in keto.
How to utilize incremental goals to maintain commitment.
Fixing a lifelong glucose problem does not happen overnight!
Seeking and finding a real accountability partner.
Don't measure your experience on keto by someone else's.
Preparation: Key to avoiding the "I'll start tomorrow" mentality.
Working with your family when starting ketogenics.
What is a Ketovangelist? And how to avoid becoming one!
Chad takes a minute to teach Eric a few things.
Knowledge is power. So where do we find it?
This episode contains everything Chad wished he had done and known before his first day on the keto nutrition plan. These same tools and secrets can be applied to each person's path, no matter how far along they are on it.
If you have any questions on this episode (or any questions in general) don't hesitate to reach out to us at firstname.lastname@example.org.
Chad: 00:00 My wife, um, wasn't going to start on it at first and then she said, okay, I think I want to give this a go because she saw how awesome it was for me and what, how I was feeling and that kind of stuff. She tried it out and then discovered it just was not for her. Um, for whatever reason. And uh, you know, it was really important for us to, at that point, to have a very real conversation and sit down and say, okay, what are we doing for meals? What, you know, how is this going to work for you and how's it going to work for the rest of the family? And we came to some great solutions in that conversation, but just having that conversation was a really important element of my success.
Chad: 00:42 They say a Journey begins in a single step or in my case, one less piece of bread.
Chad: 00:51 My name is Chad and I am your test subject. I have sought out an expert in the field of nutrition and fitness who I hoped would help me feel better. They call him the biohacker, but I call him Eric. I hope you'll join me on a path that leads you and I to optimal fitness as we live our lives in ketosis. This is the life and Ketosis podcast, biohackers guide to optimal body performance.
Chad: 01:23 Hello everyone. My name is Chad and this is episode 27 of my quest to achieving optimal body performance with the man that can get me there, the biohacker himself. Mr Eric Bischof every episode. I'll be sharing my actual results, both successes and failures as Eric teaches me how to apply the principles of ketogenics and functional movement to look and feel fantastic. As a quick reminder, I remind you every episode, but I'm going to do it again. Uh, so bear with me. Our first five episodes of this podcast are foundational episodes. That's where you get your foundational knowledge on the principles that we're talking about here. So if you haven't listened to those, we encourage you to push pause now, go back, listen to those first five episodes and then join us back here. We're going to have some fun today. Um, because today we're talking about getting started on the ketogenetic diet.
Chad: 02:09 And, uh, this is pretty funny because I mean, what were 27 episodes in now and we're now doing one on getting started, but I think it's great because we've had a lot of questions. We've seen a lot of people fail at starting, we've seen a lot of people be successful at starting and I think we have some good topics to talk about today to kind of help people push them towards success. And really, I mean, everything that we approach in life, in my opinion, um, the success of its outcome is contingent on our preparation. And so ultimately this podcast for, for me, and I don't know for you eric, but for me this is very much about a preparation, podcasts. How do we prepare our lifestyles to be on a Ketogenic, to live a ketogenic lifestyle? Um, what types of things help ease the, what some might look at as a burden at first?
Chad: 03:05 Right? And I'm going to talk a little bit about that too, because I think that's the biggest comment that we get on our instagram. Our facebook at biofitcoaching is the handles for all of those. Um, you can go check it out. People comment all the time. I'm thinking about doing this, but it looks hard, you know, and so we really wanted to just break this down into a few steps, not even steps, but just a few ways of preparation, um, and ways to get ready to go. Ketogenic. MMM. Does that sound good? Yeah, sounds good. Good. How are you doing today?
Eric: 03:42 Good. Good. I'm doing pretty good.
Chad: 03:45 Awesome. Awesome. Awesome, good, good. So the first thing we want to talk about is commitment. Now I said, you know, one big determiner of our success in anything is our preparation. I think coupled with that hand in hand is our commitment, right?
Chad: 04:02 Um, if we are committed to something, we will make it happen. And I don't need to tell you that you're somebody who has proven time and time again that you were going to do something that seems hard or seems impossible at times and, and align your commitment and get it done. I keep trying, trying, trying what's. I mean, what I'm interested to know, like what your, as we dive into these subtopics, what's your relationship with commitment? What's. How does it sit in your mind when you make up your mind to do something? What does that look like? I first
Eric: 04:37 the way, just the way I am, I, I put knowledge behind my commitment. Okay. Basically, first you want to discover why. Okay. You know personally what, what is my intention? What's the reason behind me making this commitment? For what purpose? I'm one of those guys that I'm always talking about real intent. I won't go into that, but it's, it really is. It's coming from the heart. It's real intent. Okay. I, you know, I, I've been driven by ego and pride and competitiveness and all sorts of things have driven me to make commitments. Okay. So it's, it's a lot of different things to make you commit, but number one is I, I put knowledge behind my commandment. The more I know about it, which a lot of people don't need the knowledge. They like my wife. She'd rather just say, tell me what to do, but don't tell me why. I'm doing it, I'm not mocking that at all. She trusts me. She says, I'm, I'll go with your knowledge. Why do I need to duplicate what? What's making you make that come in and says, well, if you really know more about it, you're going to get a little deeper commitment. So knowledge is one of the big ones for me.
Chad: 05:44 I love that. That is awesome. I think that's one that I neglected to put on the list for the top, for the discussion today, but I love it.
Eric: 05:52 Yeah, it's on the topic and the intro and I'm like, I would have been nice,
Eric: 05:58 but you say I do better on the fly anywhere. I don't go. So sciency
Chad: 06:03 and we love the science, but also we keep it pretty, pretty surface level and at the same time. So, um, the first thing that I have, another commitment is setting specific goals, clear and specific goals. Just saying that you're just gonna do this thing really is. I couldn't think of a worse way to approach this to just say I'm just going to do this with no intention, no goal. Where do I want to go, how long am I going to do it, and be really specific with your goals. I want to, I want him, I'm going to be ketogenic until I hit this or for this long or you know, I'm going to commit for the commitments that I love and I think I see most success in and I'd be interested in your take as well, but are the ones that say I'm going to be in it for this long, eight weeks, and then I'm going to be open to recommitting.
Chad: 06:58 Yeah. Okay. So I'm going to commit to eight weeks. That's, that's what I'm looking forward to right now. And here's my incremental goals within that. Right? So I have my daily goals, I have my weekly goals and I have my monthly goals and then I have my overall eight week goal. That's what worked for me. What does works for me. So I re up my eight week goal every eight weeks. That's good. And I reevaluate how I work, how I did, you know, what worked, what didn't work, all of that kind of stuff. And then I recommit and I actually put the date on the calendar. This is my next. This is what I'm going. This is my reevaluation period.
Eric: 07:37 Also you have to have a basic idea of what your expectations are going to be at that eight week period. Because I know I have trouble when I'm coaching is eight weeks. I'd want a little more time to undo the 20, 30, 40 years that you've been abusing your body. Everybody loves a quick turnaround, easy fix. But what other program in eight weeks, you know, I've been around a lot of programs and nutrition programs, diet programs, however you want to call it, in eight weeks, you actually, you something so different, you know, because you know you're just calorie counting and crashing your metabolic rate and all. You've been down that path. Everybody has you. You don't feel so good. You know, and you know I can force you as a coach and beat you every day and take you through workouts and make you starve yourself and yell at you.
Eric: 08:30 If he ate a pizza. Just whatever I can get results out to you. In eight weeks I can, but soon as you leave me it, it's all going to come back because you are basically responding to how hard I was hitting you. You had a fear maybe or whatever that got resolved. But if it's not lifestyle, like you said, every week you re evaluate your step and see where you went. But I love more than eight weeks. But you did that with me. He said, I'll see you started feeling chest right off the bat. Some people, it takes a little while longer to get the Kiddo really going.
Chad: 09:07 Yeah. And one thing I'll say about that too is like when I started, uh, within the first six weeks of me starting, my very first eight week, eight week commitment, I'm one of those weeks, a week and two days actually was our big family yearly family vacation, you know. And so, I mean when we do those vacations, it's no holds barred. It's all kinds of food and social. And so it was that commitment and I, and I made that commitment. I knew it was eight weeks that kept me keto through that vacation and I did not regret it at all. It was amazing.
Eric: 09:46 I was worried about you. All right, let's. Can you withstand a lot of people like you did not. What? I thought you were going to say, Hey, I'm going on this big trip ahead of the plan long time ago. Can I scale out? I'm like, I really want you to start your ketosis. Just that first eight week period. It's really critical. I did not want to break it within that exact period to get you gotta. Got To get the beta get your body utilizing. Yeah, absolutely.
Chad: 10:10 So my second point and her commitment is getting an accountability partner. Somebody who can, who will hold you to the carpet, holds you to the rug, right? Not Somebody who's going to give into your same sort of psyches because there's going to be times when you're going to be like, oh, I can just do this one, and some of those, you know, those friends are those partners or whatever that are going to be like, yeah, you could just have one. Just one need to be somebody who's really invested in you and your journey and and is bought into your goals and all of that kind of stuff so that when you do come in a moment of weakness and say, Hey, I want to do this, or I'm thinking about doing this, they will stick up for you. For the, for the person who made the commitment
Eric: 10:52 is like what you didn't want to start coaching you and your wife. Your wife basically just felt the keto wasn't the route you want me to go and hey, that's fine. And I was like, ah. I was really worried that, alright, I lost a team here. You lost support from each other. Accountability. Now I thought, how's that gonna play out? And I was worried, but your wife totally support, you know, not a problem whatsoever. Yeah, she's there. She makes you ice cream and different things. She does. Yes.
Chad: 11:22 Takes on. I mean her, she'd take, took on the primary responsibility of, of providing food for our family. That means grocery shopping and cooking
Eric: 11:29 because you're in a bus 13 hours a day. So that's out of context here. I'm not a bus driver. Yeah, they're building a box while you're making a plan.
Chad: 11:46 No, you're good. Um, so, so that's kind of, she's kind of taken on that role for our family and, and uh, she supports me a ton and she's been a great accountability partner. If she knows I'm serious about it, she will keep me accountable.
Eric: 11:59 What? I have a nice grant. And so we just bounced back, Hey, who's making dinner tonight? Who's doing this? I said, well, I'll make dinner while you like, it's really, we just wholly. There's Times where I've actually scaled out to do a task or our self experiment, my glycogen liver stuff. I have all that stuff and I say, hey, why don't you scale out with me? And because it's like I'm on her. And she's like, no, I'm not going through getting back in. Yeah. And she really doesn't like how she feels about for two days, just, you know, when you go to olive garden and you know, whatever, enjoyed no pee on your own, you're a terrible cocktail bar here. I'm trying to bribe her out of the Eric, the best coach, but it was terrible.
Chad: 12:43 Well, non higher accountability. If I'm not in keto, I'm coaching you out. No, I'm just kidding. Um, and then my final point under this one is to be realistic. And when I talk about being realistic and your commitment and goal setting and all that kind of stuff, it's, it's steering away from unrealistic expectations of weight loss by a certain time. All of us have different bodies. All of us are processing the Baylor differently. We have different experiences going in, all that kind of stuff. So Be Realistic in your, in, in your commitment. I'm only worried about the things you can control, right? Right. Which is your consumption. That is the one thing you can control. You cannot control how your body reacts to it
Eric: 13:29 because we get to the hormones and that's up to me to figure it out for you and the others that I do consumption. That's what you can do.
Chad: 13:38 And that's, that's, that's the only thing you can control in your commitment. And so be realistic. Make sure it's things that are within your control so that you avoid discouragement and failing and just commit. And, and man, when you get to the end of that commitment and it's reevaluation time, it feels so good, you know, to be like, I did that. That was incredible. And I hear the same thing from you and from other people that are make a fasting goals and may, you know, all of these sorts of things. It's like, yes, physically I feel good because I did these things, but mentally I feel incredible because I did something that was challenging at times. I did, you know, I did something that was good for me and uh, and I really feel it. So that's cool. That's cool. I'm very important. So the second, second a point I want to bring out his physical preparation, preparing yourself for the ketogenic diet.
Chad: 14:35 So first one on my list is food. You're going to make some changes. You're going to be buying some things you didn't normally buy. You're going to not be buying some things you used to fly and most likely there's going to be some residue of some those foods in the kitchen or in the house somewhere. Um, my encouragement to you, and I've said it on the podcast before, my encouragement to you is cleanse the kitchen. Um, and the rest of the house, I know my wife has a secret candy drawer next to the bed, so I just stay away from it. But if that's, if that's you, if you have that drawer, cleanse the drawer and get it out of sight. Yeah, just get it out of there.
Eric: 15:16 You know, when you, when you're in Ketosis, those cravings are gone and you, it doesn't bother you. I have grandkids that are, you know, and I still, I'll take them out for a treat. You know, it's just not there. The cravings, powerful Keto, and we've talked about that a lot, but sometimes you trick yourself to think that the temptations there and then you do it and you're like, no, no. It wasn't an emotional attachment. Like, wow, this I used to make me happy, make me happy. It's an emotional addiction. That's a great way of putting it. Yeah, a lot is I coach. They all go through this. This has been comforting me for 20, 30, 40, 50 years. Yeah. The other day he said, I think I already talked about it. How did it at their place of employment? There's a snack shop. That was his go to. Every time he felt that little low, I was his pick me up. That was his date. I'm going to go get my chips and my soda and my sneakers and I'm good together and people look forward to that. Not to make you feel good and replace it with eggs and Bacon.
Chad: 16:27 So prep with your food. The other thing is having good shopping lists, good recipes. I'm just arm yourself with every tool and, and I'm going to get to tools so there's going to be a little bit of overlap as well, but um, just, just arm yourself, prepare your food ahead of time so that you don't get into the second week and, and fail because you realize you didn't, you weren't ready, you know, or you didn't have the shopping list or you didn't have that recipe to mix things up or you know, that sorta thing.
Eric: 16:56 Okay. And there's no stress to that could take you out of your game. I'm still using my leg. What do I eat? What else? Then you just fall back to, ah, I'm just going to eat this. I don't know what else I'm going to eat. I'm hungry and I'm just gonna I'll do it tomorrow.
Chad: 17:11 Oh my fallback fallback snack was always toast with cinnamon and sugar on it. Oh really? I didn't know what to eat, but I was hungry or feeling a little snack here, whatever it was, toast in the toaster. And uh, and, and so I had to really make sure I had a plan, a food plan for when I wanted to just grab that piece of toast. Toast. Yup. Yeah. So I made sure I had celery, olives, pickles, you know, all of that kind of stuff in the fridge so that I could go to those when I thought I was craving the toast. Yeah. In fact, we have the Keto tip coming on. All those
Eric: 17:50 you just named. Yeah, the go to freebies. You need those. Go to freebies. You gotta have them.
Chad: 17:55 Yeah, for sure. Um, my second point under this one is family. I'm prepping with your family, whether you're married, whether you're living in a house with others, if you're not, how do, I mean, what's the healthiest way to work with our family when we're, when we're approaching a ketogenic diet. Um, and so for me, I am, my wife wasn't going to start on it at first and then she said, okay, I think I want to give this a go because she saw how awesome it was for me and why I was feeling and that kind of stuff. She tried it out and then discovered it just was not for her and for whatever reason, and uh, you know, it was really important for us to, at that point to have a very real conversation and sit down and say, okay, what are we doing for meals? How is this gonna work for you and how's it gonna work for the rest of the family? And we came to some great solutions in that conversation, but just having that conversation was a really important element of my success.
Eric: 19:00 Yes. And it's show if you can imagine, I have five kids. All right. And if you can imagine them living with me because here I am always health conscious, working out, pushing exercise, pushing how, pushing food. And it got to the point where in there they're like, ah, you know, just, they just avoided the whole thing is like, no, no, no, no, no, don't ask that. Why don't we don't ask them. They would never take back a question. Then I would have to go into that. And you're like never asked dad why? Just make that the rule. Yeah. So I kind of pushed him away a little bit, but over the years there, you know, I've learned how to communicate better and not in a condescending way or like I know more than you do this or don't do this, you know, why are you being this way? Pay Attention. You know, your kids are eating captain crunch. Yeah. But I've learned to just zip it in and they'll ask me, you know, quieter. I am about it. I have a couple of keto I do. And uh, so that's exciting. And so, you know, you care about something so passionately in a bit so healthy. I'm not saying one size fits all, but obviously I want to share.
Chad: 20:22 Well that's, that's a sub point with this family is communication is so big. I mean the right command, communication and then don't become a Weirdo or a preacher. That's what I would. That's my advice to anybody and everybody don't become a keto preacher.
Eric: 20:39 I've been there and I've been with you. I'm like, my wife says you just talk to the cashier about this because they asked me a question, why am I, why do I have liver? So I was going through the checkout and had my leverage is, oh, you eat that. I just went right into the benefits to liver and I was all excited and she's like, my wife's tapping me like she, because she goes right in front of my children. She's rolling her eyes and she goes, well, it's kind of interesting, but I hate liver so I, I'm learning. Don't engage me.
Chad: 21:19 I think, you know, we talk a lot about functional ketogenic lifestyle. We talk about going to family parties and choosing those opportunities sometimes as your opportunity to scale out just so that you're not that person, that everybody rolls their eyes when you walk into the room because you won't shut up about your kid. Okay, good point. Very good point. And the key of the ketogenic lifestyle is to make your life better. And our lives are better when we have good, solid relationships with our family and our friends and there's nothing more alienating. I'll tell you this right now, there's nothing more alienating and it doesn't feel this way when you're the person in the chair experiencing the benefits, right? Because you just want to tell everybody and you want to shout it from the mountain tops, but everybody else is thinking it and I'm just going to tell you they're wanting you to shut up.
Eric: 22:10 I've been told that I have learned
Chad: 22:13 when they are good and ready and this is, this is the other cool thing that I've experienced when they are good and ready. And you alluded to it that you said when I'm quiet they ask questions. I, I, I've experienced a lot of my friends coming to me sometimes. I mean mostly just recently so it's, it's been over six months since I started on a ketogenic and I've, and I've just let people know that I'm, I'm on it and I feel great and if they have any questions I'm open to them and just now I'm getting an influx of friends who are, who are writing me, even saying, you know, I decided to give it a go. I didn't tell you or anybody else, but I am loving it and it's incredible and here's what I'm experiencing and I'm doing this new texts and texts and texts about what the benefits that they're getting and that kind of stuff. And so, um, I've loved that. And, and, and I really attribute that to my reality to restrain from shouting at them and being the evangelist.
Eric: 23:16 No, my problem, we call it a problem or whatever is when I see the value of something so therapeutic like this. Yeah. And I see, you know, Metabolic Syndrome, type two diabetes and hypertension and really some illnesses. Just the other day I was in the locker room in a gentleman. I was just got done with my swim and a gentleman said, was telling another gentleman says, well, I'm in cancer treatment and he's probably 70 something years old and they're talking about their cancer. And then, then I just standing there getting dressed and next thing you know, they're talking about the treatment and next thing they asked me a question in regard to cancer and then I just went into my mitochondrial metabolic theory versus somatic mutation theory and said avoid glucose. And I didn't it. I caught myself like, oh my gosh, this guy's in chemo already turned that around and be more supportive and not be that the teacher. But I would've loved to talk to them for like an hour and I would have loved to, but it's out there. And I gotTa Watch my passion. Sometimes he goes, I, I overstepped my bounds.
Chad: 24:23 So, so my point in all that is don't be a Weirdo. Learn how to communicate about it. Don't be a preacher. Um, but, but enjoy it, you know, and, and enjoy your life and enjoy the benefits. And, and I don't think there's anything wrong with sharing the benefits with people, but just leave it at that. I mean, I, I'm feeling great today. He goes, awesome.
Eric: 24:42 You're right. Because it's almost when I sometimes come across, I don't want to say you're wrong. I'm right, you're wrong, and then I'd really have to thread that. Sometimes they'll just say, you know, it's got to be careful. All right, so my third one, that's a good one for me. It's a good podcast for me. Good. So my. I'm finally teaching you something. Yeah.
Chad: 25:04 Third one is tools. Make sure you have a good quiver of tools that you can pull from throughout this process. You're going to need them. They are essential, right? And so I feel like everything we've already talked about could actually fall under this category. I struggled a little bit not. So there is that overlap. I definitely think that an accountability partner is a tool. I think the recipe books and, and ingredients and shopping lists are tools, communication and proper communication is a tool. So I get that knowledge and knowledge is absolutely a tool. Um, but there's a few others that I'm gonna talk about underneath this category. So first one testers. Yes. Making sure that you are testing yourself so that you know that you're producing ketones. It at a viable rate that is going to give you the benefits that you're going after. For a ketogenic lifestyle. Right. So, um, so your urine test will work for what the first one to two weeks?
Eric: 26:06 Yeah. No, no, not even that long. Three days. I can get people out seven. I like them to go a week because that's probably the period that it takes for, you know, basically here sheetal Acetate is what you're testing through the urine ketone. You start producing and it will convert to Beta hydroxy butyrate. So it's some people, you know, five to 10 days in that range. And so, so they started getting color, you know, and then then we moved over to the
Chad: 26:34 for Beta, a blood test. Um, keto Mojo is the one that we use. There's a couple out there that are available. I'm also glucose testing. Yes. Big. I'm
Eric: 26:44 a big, as you know, I coached and big fan of that and I teach that. I want to know what your fasting glucose is. And I have a lot of biofitters is that have a a1c, you know, they're pre diabetic or type two diabetic show and it's exciting. The type two diabetics now, they have never been in the nineties with fasting glucose in the morning,120's and above. Okay. And they're so excited when, you know, I haven't tested. They reported to me and they've never been this low before. It's awesome. That's, that's what it's about.
Chad: 27:15 Yeah, for sure. Um, and then my final point under this, the tools is, I think it comes back to ultimately what I was trying to come across get across was your point of knowledge, um, and seeking out knowledge wherever you can. So the ones that I listed out, our facebook groups, there's a lot of fantastic, really supportive knowledge rich or information rich facebook groups out there. Um, and, and not limited to facebook. I mean there's youtube channels, there's um, and then podcasts of course, obviously this one that you're listening to, but there's also some other great ones that have a different approach. Um, and, and all of that knowledge is fantastic. Um, and I know you listen to a lot of podcasts.
Eric: 28:04 I get a different view or different, you know, knowledge base that says, Oh man, you know what they're saying. Sometimes I hear incorrect things and I'm probably sure I've said incorrect, go back over it and there's always slip ups, but sometimes there is, there is some that are teaching a different way and be careful. I mean, like anything you, you got to pay attention to it. Yeah.
Chad: 28:30 I love the, I love your caution there because also some of the resources that we have in the past look to, to be a knowledge base for health is not giving the greatest information about Ketogenic. I mean like the medical field is just barely starting to recognize the benefits they don't want. They don't want to. Um, and you know, and, and the government especially is not going to get there for a while. Um, because of, you know, you have to follow the money, you have to, you have to figure out who are, who's funding the studies, who's funding the campaigns, all of that kind of stuff. And so there aren't those traditional places for you to look for your knowledge base on ketogenics.
Eric: 29:12 Well, you gotta be careful. Most of all media, a media. We'll just take put three sentences and a headline that a ketogenic raises cortisol. Then all of a sudden you're like, I can't do Keto thing. You read through the article and there's nothing behind it, but it's that media with the first two sentence can destroy so many things and just take you down the wrong path. So verify, verify, verify. That's why you find a coach or you, somebody that you, you know, just let them do the verification and all the digging and the study in.
Chad: 29:49 These are the things that I wished I. This is the conversation I wish I had been a part of when I started. Right? It was somebody else talking about their getting started. Some of the things they wish they had or they did have all they started. That made it easier.
Chad: 30:03 I hope it's done the same for everybody else. As we've, as we've talked about it. Is there anything that you wanted to add to the list to, to, to, to encourage people, help them get started, make him feel a little bit more comfortable with this lifestyle.
Eric: 30:16 There's so many people doing it, so right now you basically like a testimony. Do you have a testimony about a lot of people out there doing it, practicing the keto you've heard, you've seen, they've discussed the benefits, their perks, your friends, but morning, anything that scientific knowledge is is backing it up. It's getting the cardiovascular doctors out there. The lipidologists. I've said before, the scientists that some of the most crucial research papers are being done on ketogenics and so not just from everybody spouting it. You can actually get the research is coming behind it.
Eric: 30:54 That's what's exciting about. That's why this train is not going to stop. That train is start and it's going in. The doctors out there, the cholesterol in your blood lipids and stuff, they're going to have to get onboard the diabetic issues out there. They're going to have to get on board, you know, and more and more it's happening. That's why. That's why it's exciting. It's really exciting. Yeah, absolutely. Well, thanks so much for health with us today. I appreciate it and I want to thank you for joining us on this quest for optimal fitness. If you're ready to begin your own journey and live your life in Ketosis, be sure to check out biofitcoaching.com or biofit coaching on facebook. Great conversations going on there. That's a place you can find this information. Um, so specifically to getting started, tips, all of that kind of stuff. There's some really good, good stuff there to help you succeed in your ketogenetic lifestyle. Also, if this podcast has helped you in any way, we want to invite you to go on to itunes and give us a five star rating and a comment telling people why you liked the podcast, how it's helped you so that we can reach more people and, uh, and continue this podcast. Until next time, stay keto!