 Next question is from Shai G. If you find yourself having a hard time eating enough food throughout the day due to a busy life, what are some ways to implement more food beside protein powders? Do you use larger, higher-calorie meals or snacks? Well, besides the larger, higher-calorie meals, which you could totally do, that's really easy, high-calorie snacks are an easy way to do this. Nuts are phenomenal for this. They talk about how nuts are healthy, and yes they are, they are healthy, but you have no idea how fast, most people have no idea how fast the calories add up with nuts. Like a serving of almonds is like 12, you know? And if most people end up eating about five servings at a sitting, nuts, for me, one of the best ways to increase calories throughout the day besides protein powders. Protein powders is another one of my favorites. No, a serving size is actually more like 23 or 25, but the point is that it creeps up quick, and I love to do that, Sal. Like I would, at the end of a meal, it's really easy to eat 20 almonds. Totally. And then it's also an easy way to control it. So I used to get those little tiny little sandwich bags. They're like, not a sandwich bag, a sandwich wouldn't fit in them. You've seen them. It's like to have the snack bags. Yeah, they're little snack bags that only fit like a couple ounces, and then I'd weigh out them in a serving like Sal was talking about. For a week back. It looks kind of like that. Yes, it does. That's something that I would do after the meals. The other thing, rice is so easy for me to take down. So I would boost my rice. I'm eating two cups with my meat or my meal that I'm having. Now it's just two cooked, two cups. Yes. Okay. Yeah, which that's a lot of rice. You throw some bone broth in there too sometimes. There you go. Yeah, you could do the bone broth with it. Like we talked about the protein rice. So I mean, that is something that I think is an easy thing. My body digested it quick. Here's what I have found when all these times that I've had to really boost calories. The mistake that I made consistently over and over again was thinking that I need to get this calorie intake and then I would choose these like really high calorie foods all the time, thinking that that was the best approach. And what I would find is it would fill me up and then I'd be like three, four o'clock in the afternoon and my goal was 5,000 calories and I'm only at 2,000. And now I've got like the last three hours of eating. I've got to try and get 3,000 calories. I'm screwed. So I had to, I had to get ahead of the game. I had to do it early and eating foods that were actually not super high in fat, like my oatmeal, oatmeal and fruit and nuts like for breakfast and berries and strawberries like that for breakfast. Man, I was, I was hungry. Those fruit smoothies or like fruit and veggie smoothies. Man, I was, I was hungry a half hour later and ready to eat again. So making sure that I'm eating meals that promote hunger and not fill me all up. Cause sometimes you chase the calories thinking that that's what you, that's the way you need to go. And then that, that calorie dense meal ends up filling you up so much that you don't, you're not hungry again an hour or two hours later where leaner type meals made me keep eating. So then when I hit midday, I had a good, I was already halfway or more than halfway through my calories. And then I had for dinner, I have the ribeye steak. You know, I eat the, the foods that are a little bit higher in calorie or higher that are high, that are also more satiating towards the evening to boost the calories versus doing that early in the day. I got a, I got a calorie hack for rice besides cooking it in bone broth, which adds protein. You ever put butter in your rice? Oh yeah. I said, I never did that. Jessica taught me that. Put it on everything. Exactly. I'm so disappointed in myself. That's an easy way to do it. Nice big, you know, tablespoon of butter in your hot rice, let it melt, mix up, add some salt. Oh yeah. So good. Yeah. Or cheese.