 First question is from Elena Badina, what are your thoughts on the whole 30? Have you ever put a client on it? I actually, when I think back to all the different diets that are out there, diet books and protocols, I would have to say that as a trainer, you typically are customizing everybody's nutrition plan. But if there was ever something that I just pointed someone in a direction like maybe they weren't, they didn't hire me, they had questions. I have actually pointed more people towards whole 30 than almost any other diet out there. I just think that the principles behind it are really, really solid and probably aligns the most with the philosophy that I would teach my clients. We've talked on this show many times about, you know, I remember having clients and they'd come back and they would be struggling with the diet and I'd be kind of asking them, oh, well, you know, I'm eating good and then I find out they're eating out here or they're eating these things that I think are just really tough to track and they're processed foods and I'm like, oh, they're probably also under reporting. And I'd be like, listen, you can eat, instead of us trying to calculate and count when you're going out to eat whole foods, your own whole foods. It targets the major offender, right? It does, it does. Which is great. And then it focuses you on having to go get food, which is better than eliminate this, eliminate that. Like, I need to be able to get more of these whole foods. How do I do this? I have to actually cook it. Totally. And it's like, it brings it back to that simple thing where if you're in charge of like, you know, chopping everything yourself and putting it together, it's a much more intimate and you know, much more sustainable. I think that, I think you nailed it right on the head right there with the, the part that we learned later on I think as trainers was when you tell clients they have to eat this really restrictive diet. They, they have a hard time with that because it's still, it just feeds into that whole, I can't, I can't have things and or like a punishment thing or it's only because I'm on this diet right now and then I'm going to be off the diet eventually versus, you know, I figured this out later on of like, oh, right away when I would start to adjust someone's diet, I would actually never take away. It would, I would start to infuse things into the diet. So instead of me saying like, oh, no more of that McDonald's or no more of that, what I want you to do is start eating, you know, a two cups of broccoli a day. What I found out and I figure, I figured out was if they ate a certain way and that was, they're very consistent, even if that's bad, you know, bad choices, like eating fast food and stuff, but they never sat down and had, you know, two cups of broccoli in their day. When I asked them to eat two cups of broccoli, it naturally would eliminate something that was bad in the diet or that was, you know, inferior to that as far as nutrient wise, right? So instead of actually telling clients like, oh, you can't have these things, like saying, hey, listen, you know, hold these whole foods, go to town, eat these foods, you know, enjoy them, eat till you're full. Like they don't feel like you're restricting them. You're just kind of putting parameters of like, hey, let's stay away from like all the process box things and eat around these whole foods. And I've had a lot of success. I've had a lot of clients that have had a lot of success with it. I think they notice a big difference. I think they notice the satiety. I think it speaks to the point that Sal always brings up that, you know, processed foods are hijacking your body's natural systems that tell you that you're full. So when you eat whole foods, it's a lot harder to do that, even if you do season up and stuff like that, which does that a little bit, but not to the same extent. Well, what I like about whole 30 is, and I do like it, I would agree with you guys. I think it's, if you had to pick a diet, that would be the one that I would say pick. And here's what I like about them is that they have an elimination diet kind of built into it. And so what I mean by that is they allow, they tell you to remove the common offenders that people tend to have issues with. Things like, you know, like certain grains like gluten, for example, remove those out of your diet for the first 30 days. After 30 days is up, reintroduce some of these common offenders and then see how your body reacts and responds. I like this because it brings a new level of awareness to a person. A lot of people don't realize that they're eating foods that they have digestive issues from, or there's certain foods that cause them to feel a particular way. And so when they eliminate them for 30 days and then reintroduce them 30 days later, they start to pay attention to how they feel and they start to notice like, oh, wait a minute. When I eat lots of bread, I just don't feel good. My body doesn't feel good or my appetite gets out of whack or my mood's kind of whatever. Maybe that's what happens when I eat bread. Let me take it back out and see what happens. Whole 30 does that. And that's the part of Whole 30 I like the most. It has that elimination component kind of built in. Most diets cut things out, leave them out. Whole 30 doesn't necessarily do that. It cuts things out and then it says reintroduce them slowly and see how you feel. So I like it. I like it for that. I think people have had a lot of success as a result. It's not foolproof, of course, but it's good to know how your body feels because the way you digest things is very individual. The way you react to foods can be very individual. There's a psychological component that's very individual. Some foods may be psychologically triggering for you. There's also your metabolism and how your body works with these foods, your microbiome. It's all like a fingerprint. So Adam and I may go and eat a meal and that meal may make him feel different than it makes me feel. And I'm talking about everything from physiological differences. I may get bloated from a meal or I may feel fine from or I may get tired or I may feel bad or I may just have an emotional connection to that food and it triggers me to eat a lot of other foods. That's also something that we have. We have emotional triggers. I like that component. You take things out, reintroduce them, see how you feel. It gives them a little bit more of a sense of awareness than most diets tend to do. I like that it's a strategy at the end of the day. I look at diets as a way to kind of provide a structure if you're unstructured in the way that you're eating and so it helps you to kind of really take that mindful time and experience and pay attention to the signs and symptoms of what your body's telling you through that process. Here's the foods that they cut out in the first 30 days. I brought it up. I just wanted to be 100%. So it's dairy, grains, alcohol, legumes, added sugars, carrageenan, MSG and sulfites, and then junk food. Now those are the most common offenders in terms of making people feel bad or giving them a food intolerance. Dairy is a big one for me. Other people, it could be legumes. Basically, if you're looking at people with their food intolerances, those foods right there probably cover, including the preservatives like MSG and stuff, those probably cover, I don't know, I would estimate 75% to 85% of the most common issues that people have with food. So if you cut those out and then you reintroduce them one at a time after 30 days, like, okay, I'm done with my 30 days. Let me reintroduce dairy real slow because that's what the whole 30 tells you to do. And then you start to notice like, oh, that's where I'm getting the bloat. That's where my bloat was coming from. It's from dairy. Now you know. Now you know what's causing these issues and you can eliminate them or keep them in if you want. So that component is really what makes me enjoy it the most. It's the biggest commercial elimination diet protocol that I've seen. Otherwise, I haven't seen too many that have that kind of commercial viability.