 Next question is from lassie gootoo. What are your personal opinions on diet breaks? I like them, but I don't like calling them diet breaks. That's the one thing that so what's real important with your nutrition very important a lot of people don't place any value on this but this is actually one of the most important things is your mentality and attitude about what you're doing if you're considering what you're doing with your nutrition a diet then you're already moving in the wrong direction because a diet means that you're at some point going to go off the diet. This is a temporary way of living or a temporary type of solution in which case a break then is well now I'm not within these rigid rules and a break means I can do you know whatever I want and so this tends this attitude tends to lend itself well to the on the wagon off the wagon mentality where they're eating very strict and then they go off it opens a floodgates yes and this is something I've yeah I've paid attention to you still have to be very mindful of what you're consuming this may just mean in terms of using it in a healthy way is like you have a rigid structure that you're trying to you know have a very specific goal you're trying to achieve and you know a certain amount of weight you want to lose you know a certain amount of body fat but then you know to be able to kind of pull back for a bit still making mindful decisions about what you're putting in your body but maybe a little less rigid in terms of like I'm following my calories I'm you know I'm writing everything down every single day you know that's how I see it yeah the way out the way I look at it is like things come up in your life you know once a week you may visit family or you may go out to dinner with your wife or you go out with your friends for lunch if you're doing pretty damn good with your nutrition those occasional things that pop up well there you go now when I go out to friend to dinner with my friends on Saturday night I I don't even think about it as a break I just think I'm gonna go out and enjoy myself with my friends it actually prevents me from going crazy with the diet because if it was a break then it tends to become all about the food and I overeat but rather I'm going out with my friends and I'm just gonna enjoy myself and today's dinner or lunch is about connecting with my friends and enjoying what we're doing that's the way that I like to have flexibility with my nutrition not the scheduled Saturdays my diet break and then it turns into you know 15 pancakes for breakfast to you know all kinds of crazy food you know when I first started my Instagram and was you know tracking my journey and I was a lot of the things I was commenting on this stuff that I was seeing really popular in the space and the things that I didn't like this reminds me of that that reminds me the cheat days right it's it's it's it's such a popular thing in our space to talk about like oh you know what do you guys think about cheat days it's the same idea diet breaks cheat days the idea of of you guys figuring out what you should be eating it should be a lifestyle change the goal is to figure out and that's why I hate even talking about diets it's all made up all these it's all made up to sell books to you sell books to you and and to market to you really the goal should be and and does that mean that you can't use diets to help figure out what what works well for you like you know so if somebody's like attached to how the ketogenic diet made them felt like I'm not anti-ketogenic if you if you follow the concepts around that and you felt way better and you got in good shape and you like eating that way then then attach yourself to that to what what what is the diet consists of not the diet itself and that becomes your lifestyle way of eating and the same thing goes for this person it's like you know don't be looking at it like you're either off the diet or you're on the diet or these break or these cheat days it's like the journey or the goal should always be I'm trying to find a way to eat where I have some flexibility I enjoy what I eat on a regular basis I don't have to be weighing and measuring and restricting all the time that's the goal of all this because if you if you want it to be long-term if you want to get to this desirable body or whatever it is that we're heading towards and you want to maintain that for the rest of your life you've got to find something that's sustainable forever that doesn't require breaks that doesn't require you to oh my god I need a day off or oh my god I need a cheat day on Saturday because this has been terrible for the last five days and then what will inevitably happen is the point that Sal brought up is you know there's going to be a birthday there's going to be these and enjoy yourself and be normal and then but also also be mindful you know did you just do a birthday and then you had a Friday night with your wife and then the night before that you celebrated someone's graduation the night before that was like boys you know I'm saying are trend here yeah exactly I mean you you also got to be self aware enough to know like you know you're on a break or you're not following anything you're really eating whatever the fuck you want like the goal is to eat in this balanced way that feeds your body what it needs and keeps you in shape it keeps you healthy and occasionally when you have things socially that are important to you right so I went just last week my nephew graduating and it was his birthday we went to Topgolf for the day and you know my family was drinking and you know I had a chicken Caesar salad it wasn't and I didn't drink a Diet Coke it just that was not the night for me it was a Wednesday night you know I knew I wasn't gonna party I'm saying I gotta drive all the way home so I had a long drive this ladies night yeah I had a long drive ahead of me after that this is a this is not and by the way everybody else was drinking and having fried food and doing all that but I was like yeah it's I'm not missing to me I wasn't missing much chicken salad was fine for me at that I had a Diet Coke I enjoyed playing and then I went home like you know you make choices like that then you know I'm gonna have something coming up I've got my in two more weeks I've got my cousin who I'm very close to him he has a wedding and we're gonna have a nice dinner and I'll probably have some cake and I'll probably have some champagne with them and I'm gonna enjoy that because he doesn't get married that often right so you know be mindful of the choices that you make as far as around the lifestyle you're creating for yourself and allow those quote-unquote breaks to organically happen when they make the most sense but beware if you're abusing that too so that's what balance looks like right