 I've gotta let this thing roll. Okay, here we go. So the most important health tip, I'm actually gonna give a few, but I'm just gonna rattle them off really quick and then talk about each one. So number one, and probably the most important is our mindset, but we're gonna come back to that last. So number one, I would say, or number two would be fasting. Fasting is such a great tool to help people without getting caught behind. And I'm gonna explain how to do that. Number two is movement, moving your body. And number three, I mean, this seems somewhat common sense, right? Number three is ketones, drink your gummy bears, drink your new ketones. And number four, and probably the most important is the mindset side of things of the holiday to stay healthy to the holidays. Now that's complicated and that's not my specialty. So I'm gonna defer to somebody that's smarter than I am when it comes to mindset. I'm pretty good, but that's not my professional. I'm gonna talk fasting, exercise, and I'm gonna talk about drinking ketones. So hey, if you do this, give me a huge wave as you come on, tell me where you're from, where you're live and in from, and happy holidays, Merry Christmas. It was funny, I actually asked the other day, I'm like, what do you say? Happy holidays or Merry Christmas? What's up, Anna? And it's funny, because when people say like, you know, Merry Christmas, that's what you say, I realized they don't have a lot of diversity of friends in different religious, which I do, I have friends all over the world and I'm like, they all have different beliefs. So anyway, appreciate you guys being on, whatever you celebrate, awesome. North Carolina in the house, Mexico, what's up, Liam? Canada, I mean, hey, how many countries can we get on? I know a lot of my countries are sleeping right now, so they're probably not up right now, but we probably get Mexico on, I bet. We got, we got Mexico, we got Canada, Mexico, U.S. I think Singapore, come on, where are you at, Singapore? Australia, where are you at, Australia, come on. So here we go. So let's talk about fasting. Fasting is not new, nothing about fasting is new. Fasting is really as simple as elimination of something, and what we're talking about is elimination of food. So when you stop eating, you're fasting, okay? Now Singapore is in the house. Yes, we did it, we did it. Merry Christmas, Mississippi. This is fun. All right, so what makes fasting so effective? There's so many layers to fasting. People go, can I do this when I fast? Can I do this when I fast? So you have to ask yourself, why are you fasting? So a lot of people gain weight anywhere from two to 15 pounds during the holidays, on average. So gaining extra weight is not a good thing, and I'm gonna talk about that on the movement side of it because that's actually really, really important. But here's the reality is the best thing you can do from now till New Year's, or keep doing it after New Year's to be honest, is intermittent fasting, meaning that instead of eating three times a day, shorten your window. So only eat within an eight hour window, or a five hour window, or a six hour window. It's what I do, it's what I've been doing for a long time. Now I used to do these long fasts, like 12 days, 14 days, 10 days, eight days, six days. I mean, I use that all the time. Three or four times a year, let's say that's all the time. But those sucked so bad. But if you intermittent fasting, meaning that you go to bed at night, you don't eat after 8 p.m. and then you don't eat your first meal before noon. And there's a few things you can eat between that time, but for the most part, you don't eat any food. There's a few things you can eat. What you're doing is you're shortening the window of time that you're consuming food. You're gonna eat all the food in that short amount of time. And what happens, you naturally start to eat less. So that already is gonna set you up for success. Now if you can do it relatively low carb, if you're drinking your gummy, by the way, this is available right now. This is amazing flavor. My kids don't, they can't stop. They just want more, more, more. So the reality is, is you end up eating less, but you start to feel better. Now fasting can kind of be a tricky thing, but if you can combine that with a low carb diet, you'll even feel better, you know, magnified. But it's gonna help you protect you through the holidays just to healthy. Okay, now why is that so important? Now really quick, fasting, and I'm gonna try to keep it kind of short. I do a lot of fasting videos, but number one is why it's so important is it gives your GI tract arrest. Number two, if done appropriately, you can actually create something called autophagy, and your body will actually start to cleanse cellularly. What's up, Deanie? How are you? Southern California in the house? Yes, Melody just said it's a better relationship with food. Food doesn't have to control your life. I true story, I told my wife when I met my wife, 12, 14 years ago, we're having our first or second date. And I literally told my wife, I go, someday I'm gonna starve my kids. I literally said that now, if somebody's gonna hold this against me, I do not starve my kids. I'm gonna repeat, I do not starve my kids. But the point behind it was, I didn't want them to be controlled by food. They, you can throw them out in the woods at 12 years old and they'll be fine. For at least, you know, for four, five, six, 10, 12 days, they're gonna be fine if they keep their shit together, right? Same as you. So fasting is a relationship of food. It's a relationship for energy systems. It helps your metabolism. It helps your body learn how to metabolize fat more effective. So if we can turn our body, trick our body to do this, you get really healthy. I was just talking with a dog trainer the other day. And I go, I go, listen, I go, if you don't feed your dog, does your dog sit down and relax all the time? I want somebody to answer this question. If you don't feed your dog, I had a black lab, beautiful black lab. Her name is Koa, one of the most remarkable dogs in the world. She'd get beer out of the fridge, turn on lights, shut doors, open doors. I mean, you can teach her something from the distance. I could literally teach her something. She was just a brilliant dog. Beautiful dog, 100 pounds, lived to 15. Put her, I put her on a raw diet, mostly keto low carb diet, pretty amazing. But the reality is, is if I didn't feed her, she was going crazy. She wanted food. She would do anything. But if we're always fat and happy, if we're always eating, we then get complacent. We get stationary. It slows us down. So fasting creates motion. And that's why it's so crucial to do that. Now you can start out with intermittent fasting. We can do longer fasting. We have like 24 hour fasts that we like. Our eye fasts is being released up to five days of intermittent fasting. That's not a full fast for five days. But you basically, any given day, you just eat when you're hungry. You're hungry at two, you eat at two. You're hungry at noon, you eat at noon. You're hungry at five, you eat at five. You don't want to eat that day. Skip the day and go the next day. It's pretty cool. And then we have our 60 hour fast, up to 60 hour fast. So we have these different ways to help people fast. Now there's a few things that you can have in your fast. You can drink ketones in your fast. The only thing that I tell people if you're drinking our products is keto cream. During my intermittent fasting, I have keto cream every morning. But if I'm doing these longer sustained fast or really focused fast, I'll save my keto cream to my eating window. I might have it in the afternoon instead of the morning. But that's only five, seven times a month that I have my keto cream at different times. But I always have my ketones. And the reason why is it doesn't break my fast. It actually helps me feel better, more satiated, more powerful, stronger. Just I just feel so much better. So fasting is super, super important and it's easy and anybody can do it. Now, a couple of little tips about fasting you have to be careful of. Black coffee, fine, tea, fine. It's really what you put in it, right? If you put keto friendly sweeteners in it, for the most part, there's a few out there that are a little bit daisy, but alveolose, monk fruits, DVS. Those are all fine, you throw all fine. But if you put honey, kicks you out, right? If you put too much collagen, small amount probably wouldn't be five. If you put too much in, that could be a problem in your coffee. So if you put fat in your coffee, it won't interfere with your metabolic health, but it does not allow your GI tract to rest. That's why I delay my keto cream sometimes. Because it doesn't cause any type of reaction of blood sugar or anything like that because fat doesn't cause that. But that time window of letting your GI tract is really, really a good thing. So I do do that from time to time, but I do have my keto remorse every day. So if you're not fasting, start fasting. Start fasting, and I would do it sooner than later, right? Number two tip, movement. The study that just came out with Dr. Jacob Wilson and Ryan Lowry, they just talked about that. And this was the most mind-blowing study. I should do it just to talk on this only. But they did a study on who gains the most weight during the holidays. And it was really interesting because once they analyzed all the data, it wasn't the person that had a faster metabolism. All that means that the person that burns calories more naturally, meaning the person that burns more calories typically eats more calories, just so you know that, in general. So it wasn't the person that had a higher metabolism or faster metabolism. It wasn't the person that was overweight or underweight. It wasn't the person that worked out or didn't work out. What came down to who gained the most weight was the person that was active when they were inactive. You ever be around me? Have you ever been around me for like a day? I don't stop moving. And this isn't always like a positive thing just so you all know. Like it's just about weight. But this isn't always a positive thing. I have a hard time relaxing. Like I watch a movie, I just fall asleep and I just go to bed, right? Like I want to be moving all the time. So it's the person that moves when they're not moving. Why is that so important? Well, I like to work out, right? So I get to eat more because I work out. And my metabolism stays up. So I have a little bit more wiggle room in my freedom of what I'm gonna do from an eating perspective. But during the holidays, when you eat, let's say 500 more calories on average a day or maybe a week, depends on who you are. The person that moves, like so if I'm sitting here my legs bouncing, my legs bouncing. I know doctor, they did a study at Stanford on this too about the people that bounce their leg. It causes this huge cool thing in their body. But the reality is throughout the day my involuntary movement when I'm not moving is more than a lot of people that gain a little bit more weight than I do. So I don't gain any weight at holidays, I never have. I've kind of been the same weight forever it seems. And so the reason why this is so important is if you're a person that prones to gaining weight easily, okay, people have moved less, yes. But it wasn't, Jeff said Jeff was there when he was, but it wasn't people that moved less. It was people that moved less when they weren't moving. Meaning when you're sitting there and you're just, you're bouncing, your legs bouncing, you're kind of almost a little fidgety, right? Now granted, that same person will need to learn to chill the hell out like I do, right? So I'm working on meditating, right? Cause I have to try to offset my desire to always want to be moving. So, but why is it so important? If you're prones to gaining weight, you need to schedule in more activity times. And so my recommendation is every hour that you're functional hours, let's say that if you're, let's say eight hours a day, if you can take eight times a day or four times a day and schedule in three to five minutes, like I have a three minute workout, go do that for three minutes. Schedule in it. This is more important is to park far away. My kids always ask me, Justin, why do you park papa? Thought they come in papa, they don't come with us sometimes. Why do you, at school, I always park further away. Always, why? I mean, we park literally away from everybody else. Why? Cause my car is really cool and people get to see it when it's away from everybody. True story. But I want my kids walking. They'll walk. My son, I figured by the time he finishes the eighth grade of the school that he's in, I think he ends up walking like eight marathons more for the amount of steps that we take. Or so it's kind of crazy, right? For if it was twice a day and kind of average it all up. But like that's a big deal because he just naturally moving more. It's like adding to his bank account. So this is where you can park further away. So if you're prone to gaining that weight, you have to find ways to create movement in your life. And this is outside of the gym. The gym doesn't, yes, you should all go to the gym. You should all work out. Ironically, the person that moves more typically likes to work out more, right? It's kind of a natural thing. You have to schedule this in. Maybe it's like every, at the end of every hour you do a one minute plank. End of every hour you do 25 lunges. End of every hour you do 12 push-ups. Just, it's a habit. You have to develop the habit. And it only takes times. Habits take time. And they don't take 28 days. They don't take seven days. They take a decision. Habits are decisions that you have to make continuously to eventually become a normal sensation in your life once your body has adapted to what it wants to be and how you enjoy it. That's what it is. Now, substance abuse is a different story. Different kind of habit. But from a habit of lifestyle, it's a decision. It's not a 28 day, all that time window stuff. It's a bunch of crap. Because you have to want to do it. You have to want the desire. You have to have to want the end result. Otherwise you'll find a way to stop it. That's just the way it is. My mentor said this. He goes, the dire of the donut, it's greater than the dire of the backpack abs. The donut will always win. Eventually you'll go back to the donut. That's why you see people that get really fit into the bodybuilding competitions and they all step back into their old ways if the desire isn't there. And that has a mindset and that takes time and practice. That's you creating your life. You're creating your new life. What's up, Steve? All right, last one. So movement, there's so many. I mean, get Richard Simmons out dancing to the oldies. I don't care what it is. It's not the gym if you don't like the gym. It's whatever you're willing to do and keep doing because you enjoy doing it is that's the recipe for long-term success. Should you use the gym? Yes, the gym's a tool to help amplify the things that you love. If you don't love the gym, like I absolutely love the gym. It's like a home away from home for me. Some people like the library. You can't pay me to the library. I fall asleep in the library. Gym, I like, but my mom doesn't. So I'm not trying to, I don't want her to go to the gym to go to the gym. I want her to go to the gym so that she gets better at walking because she likes to walk. So she goes there for a purpose to do what she likes to do better. If that makes any sense. Now the gym's enjoyable because it helps her do what she wants to actually do. Psychology, again. Last one, what was the last one? Oh, all right, where are my keto drinkers at? Where are my keto drinkers at? Okay, all the keto drinkers tell me your favorite flavor and your favorite benefit so far. Now I have people, this is very common where people start and stop and get on and get off and just whatever you do this for me, don't stop. We've been doing this for seven plus years. Everybody that stops drinking ketones regrets it across the board. Now there's only one company, one product that I'm gonna stand behind and that's our Truvitz keto snap. And I always tell people get back, if you invite to follow me and you've invited people to follow me, get back to whoever invited you and get your hands on this. Just don't stop. Stopping black label mental clarity. Oh, she likes the good stuff. That's awesome. Blackberry pineapple and energy. Okay, awesome. Tangerine dragon suppresses appetite. That's good, that's good. What else we got? Maui punch for the, oh, Maui punch! Maui punch was our second flavor we introduced and it was like the greatest thing on the planet when you had one flavor for a year and a half. Wine time in the house, heart tart in the house, better sleep. It's kinda cool watching all the benefits come in, they're all different. Now, most of these people that are, nobody ever talks about the fat they burned off their butt because they always talk about the other benefits. So if you dropped a certain amount of pounds of fat, focus for me, put how many pounds of fat you dropped down, put it in there. I say this because I haven't gained any weight. Seven years in, I'm the same weight as I was when we started proving it. I'm seven years older. I've, we went from one kid to four kids. My brother-in-law moved with us to having seizures, crazy situation. We've moved three times. We've opened an international business, global business, been around the world multiple times. My working out has been minimized considerably. I've had two major shoulder reconstructions. I've had hip replacement. I'm gonna go back and get my other shoulder, my shoulder re-done again. So pretty amazing that I've been able to maintain all that. Interminute fasting, I'd move when I can and how I can. And I drink ketones. Don't stop drinking your ketones. You're all coming back. So I just, I say that because it's a disclaimer. Like if you stop, you're gonna come back later. So just stay. People are like, I wish I would have stopped. I stopped, I wish I would have stopped. No kidding. Okay. 140 pounds, 60 kilograms down. 60 kilograms. That's you multiply 16 times 2.2. And that's how many pounds of fat. Duck's Guerrero. I've kept 150 pounds off for four years now. Boom. That's amazing. Lost two pant sizes. Anna, way to go, way to go. Lime time is a good to go for me. And I feel better. Way to go, Amanda. I love this. I love this. I know Steve's down like 60 pounds or 40 pounds or, you know, an arm and a leg. I'm not even sure. But y'all, this is what makes us exciting. So drink your ketones if you want to stay healthy for the holidays. One of the big things that holidays can be a very stressful time. And I know I said the most important one is mindset. And I'm not your mindset coach, Dr. Mitch Neubin. I know a little bit about it. Holidays were a bad time for me growing up. We were very poor. We were worse than poor growing up. And so I was that kid that never wanted anything for the holidays. Because I knew we couldn't afford it. So I'd rather not got anything. And it's something I've had to work through in my mind because I get really sad. And I don't have a great time in the holidays. But I knew when I had kids that I would want them to have this amazing experience. And I wouldn't want them to feel the way I was. And that wasn't really the motivation to have money. That wasn't my motivation. But I knew that I had to change me if I wanted to. So I've been working on this way before I had kids, by the way. And as having kids, I've had to work on this and change the way I see the holidays. Because I didn't want for me to project on to their life or their holiday experience to be negative. Because I was really negative in this world. I was very stressed and overwhelmed. But the why I say all that is that if you're not using ketones, and Dr. Mitch Neubin, and I talk about this all the time, it's like if you want to work on your mindset and change how you think about yourself, about the world, about life, your brain has to work to do that. And ketones are the most important thing that you can put in your mind. Besides your thoughts. Like from a biochemistry perspective. They're the most important thing you can put in your brain besides your thoughts. And so if you're somebody that's struggling in this time of year, get your hands on some ketones, right? Because the alternative is usually wine or beer or shots or whatever else it is. And hey, I did some champagne bombs today. You know, I'll have fun with y'all. But then today I also want to try to elevate my cognition of my mind so that I can work on me and enjoy that journey. So mindset is complicated and this can be a really challenging time for people. So you may have to double up your ketones at this time of the year for people that carry on a lot of stress. What's up, Connie? Little, how are you? And so I'm going to wrap up. We're going to go feed the kids. But have an awesome holiday. I know it's early. I know people are very distracted. But if you don't have your hands on ketones, get some ketones in your hands. I don't care if it's trial pack through the holidays, but get enough through the entire holidays. Get at least one pack in every day. You might need a couple. That's OK. But remember this is whoever, we have a huge global international business and I really want to support everybody in the team. So if somebody invited you to follow me or tagged you in something that I've said, get back to them. And I'm going to tell you commit to 60 days of this, but at least get your hands on it for now. But commit to 60 days of drinking ketones. And I promise your life will forever change. And there's sizzle, sizzle. And I would never talk about this. I think we talk about this. We can do payment plans. I mean, we have a money bag guarantee. I mean, there's no reason you shouldn't do it. But the reason why I don't talk about all that is as soon as you value what we have, it will be the most important thing you invest in for your health outside of maybe some relationship counseling and some mindset coaching, right? So find that value in there and then find a way to make it or get your product for free with our referral program. There's so many ways to take care of that. But I want people to really want it for the reason they need it. When people go, oh, it's expensive. And then they go buy a Starbucks or they go out to dinner. Or they go, I mean, I took my kids out to lunch. That's expensive. Taking your kids, four kids out to lunch. Well, three. One was just sitting there nursing on food. But not mine. Not mine. But get your hands on that. Of course, if you're following me, hit me up. I'll take care of you and get you all set up. But what's up, Adam? Adam, are you back in the UK yet? Are you hanging out in Florida? Where are you at? Hit me a message, brother. Hope you're well. I hope you're well. I hope you're well, guys. Happy holidays. Stay healthy, y'all. Stay healthy. Start with your mind. But you got to obviously fuel your body. So fasting, movement, and ketones are the secret weapons to getting and staying healthy through the holidays. You're in LA, dude. Dude, come up and visit me. I'm just north of San Francisco about an hour. I met Adam online. He's from the UK. Went to Florida. He works on the ship cruise. He's a performer. I want to see you perform. I mean, this is just cool. I love following his IG. It's awesome. So if you get a chance to go follow Adam's IG, it's absolutely remarkable. So appreciate you all. Have an unbelievable night. We'll be doing lives all week long up to Christmas. If there's ever a topic you want me to talk about, I can do that. I can talk about women with C-sections and hysterectomies. I can talk about ketones for days, fasting in depth, exercise, which I'm going to be talking a lot more about exercise in 2023. But I want to relate to people because in the long time I wasn't very relatable exercise because I was a freak. I used to work out eight-hour days like crazy stuff. But now I've had to put Humpty Dumpty back together again. So exercise in the room is very different. It's I would imagine it's I have the knowledge, but it's like I have to work around a lot of things. I can't do what's normal. My crossfit coach is always like, I'll teach you. You can do crossfit. I'm like, my arm doesn't go that way. I have a wrist fall off in an accident. Like we're not in fall off. But I get completely dislocated. So I don't I can't move my arms, right? So I have to modify things. So if you're somebody that's modifying and trying to adapt to many injuries or I can push you if you're great and you're perfect and you can do everything right. But most people are not that. So Jeff's on here. We need to get on a call and talk about his situation and help find a way to get fit and healthy, but make it fun and capable of. So if you ever have something you want me to talk about, well, Carol, that's a question I can't answer. They'd have to talk to their doctor. So anyways, deal with any medical stuff. Definitely work with your doctors. But I can do lives about a lot of cool things relative to fitness, ketones, fasting, health, wellness, mindset a little bit. A little bit. I have been doing a little Joe to spend some meditating and it's been really good. But I'm kind of learning the secret. One of the biggest secrets of meditating is not when you're meditating. It's what you're doing when you're not meditating. It's all the other hours of the day. And that's been my biggest lesson as I've been getting better at meditating is how I think when I'm not meditating. It's pretty interesting. So I gotta go. Have a good night, y'all. Cheers.