 Next question is from Shay goes west. What are some of your favorite healthy food swaps for example? I use Greek yogurt as a replacement for sour cream. Oh, this is Adam. This is your wheelhouse because of competition Well, yeah, no, I think that I think that's a Greek yogurt can be used for so many different things cocoa whip Is another really cool one that I use for like dessert cravings God what else it's been a while since I've actually thought in this direction of like different healthy food You know, you can add cinnamon to things And add a little bit of stevia and cinnamon and it just tastes like sugar tastes like it's like a sweet I was trying to lower my my alcohol consumption was definitely mineral water and lime and mint and things like that to kind of dress it up Like garnish it at least so it felt like, you know, I was still hanging out and partying, you know Because I can't have dairy I forget at all about all the great dairy options and one food that it was a staple For bodybuilders competitors forever for for good reason. It's cottage cheese cottage cheese is high in protein You can get low calorie versions of cottage cheese. You can get a higher calorie version You can get full fat cottage cheese You could put that on almost everything or add fruit to it and it's inexpensive And it's a really really it's a really good source of protein and calories that you could dress up with fruit to To make it taste almost like a dessert if this person's already on the Greek yogurt cake I have something for you on Greek yogurt. You take Greek yogurt You strain it over cheesecloth overnight in your refrigerator dump out all the the extra stuff Then you whip like stevia or something in it and then it turns it into like whipped cream And then you dip like fruit into it. So it's a high protein whipped cream Um, another another really good one is uh cauliflower cauliflower is phenomenal for replacing like rices and pastas and crusts and breads Yeah, you can make uh Cauliflower crust so anything that would require like some sort of a crust in it You could use it for that it can anything that you would normally use rice or pasta You can make cauliflower into like rice or pasta bits and it tastes very similar Or potatoes if you would normally do mashed potatoes or something like that use cauliflower instead Yeah, um, so that's another go-to um that I used a lot to replace. Um, have you guys ever had uh used spaghetti squash instead? Yeah, that's another great one. I love it. We just had we just had that the other night We used spaghetti squash all the time has been doing that a lot since we went to the tahoe house with you guys And you guys like cooked that that one night. I think it was an option. Yeah, you did spaghetti squash with uh with sauce It's delicious or you can just do it with butter and a little bit of garlic And then uh adam I know in the past you've used um like low-fat ground turkey to make like Lower calorie taco. Oh, yeah. I mean I actually I use that so much that I prefer that Over beef now just because how greasy that beef can be so I've gotten so used to Making my taco salads my tacos like with ground turkey. I also use Uh lean ground turkey to boost the protein intake into into breakfast breakfast is also a really hard Hard one for people to get an extra, you know, 20 30 grams of protein most breakfast foods are carb centric and so You know taking eggs and then adding like two or three ounces of ground turkey I love we'll we'll make a huge, you know Katrina will cook up, you know, three four plus pounds of You know lean ground turkey and we use it like that in all kinds of different things. We'll use it in Like as taco salad. We'll make tacos one night. That's like a treat night for us Or we'll use it and put it in our eggs that'll boost the protein in it. So Yeah, ground turkey is a definite go to yeah, I've been doing wraps and this is again This is more just like trying to go in the gluten-free side of things like I really do enjoy though uh like the lettuce wrapped like Burgers and you know and then wrapping like Like turkey wraps and things like that like it you get to that crunch So if you do like an iceberg lettuce or something like that, it definitely like gives you that still kind of a good feel when you're eating a burger What are those did I make the rice paper wonton thing for you guys? Okay, so here's another cool one. I know I just I wasn't ready for this question. Um So we we take a uh, you know, what are those like, uh muffin or cupcake pans? You know to where you would make muffins or cupcakes or whatever And you can get, uh Wonton rice paper, which is like nothing right? It's like there. It's oh, I've had this Yeah, and and then you and then you put them in those little Cupcake things so they they fold up like a like a wonton and then you put ground turkey A tiny bit of your favorite cheese tomato salsa or whatever throw it in the oven The cheese kind of melts over and then you have these little You know rice paper ground turkey and cheese and salsa little snacks and it's like extremely local Sounds really good. Yeah. Yeah, it doesn't take you. I mean literally One ounce or less of cheese will do the entire cupcake Pan so that's the like cheese is probably the highest calorie highest fat thing that you're putting on there the lean ground turkey is extremely lean Tomato salsa, that's virtually nothing the rice paper is virtually nothing and it gives you that crunch texture Like you're having chips or something's with it So what's that? What are those tortillas that that are like grain-free? They're made with like cassava flower. Yeah, they're low calorie And you can make all kinds of delicious things with that you can make quesadillas You could make you could make burt in a burritos that are that are low calorie with those and then When I first met you adam you told me about how to make Like I like how to make shredded chicken You would get chicken breasts and you put them in like a crock pot and then you shred it and add it with salsa Yeah, so that was like that's low calories. Yeah, that was a go-to. So the go-to meal. This was actually my staple Uh peak week meal where I would we would boil chicken, which you would think would be terrible But I would boil it either crock pot it or boil a bunch of it and then we would we shred it up real real thin And then I put it over white rice with Salsa and avocado that's and it would taste like a burrito bowl really good and with the green and I use green salsa I like I prefer that for this so green salsa avocado over shredded chicken in a rice bowl And oh it was it was like such a treat and it's lower calorie high in protein It was my favorite like peak meal or a peak week meal that I would have excellent