 First question is from Sarah Haney, I love following strong female role models like Laurie Christine King who has worked to get her caloric maintenance up to around 2,500 calories while maintaining the lean physique. Is this a realistic number that most active females should be able to consume or are people like her an anomaly? I picked this question first of all shout out to LCK, we love her. She's amazing. She's one of the best ones. She is phenomenal. She puts out incredible content and I picked this because one it was liked by a lot of people so there was a lot of people that had this exact same question and this was kind of a number that it was a generic number it's very generic because there's definitely an individual variance for sure but that was most clients I could get most female clients regardless of their size and so that I could get up above to about 2,500 or above and that would be a good and what I have found for most of my female clients this is a good amount of food right now some people might say that 1,800 or 2,000 is plenty of food for them well this is of course this is where the variance is right or some people have crazy appetites and they want 3,000 calories so that's where here's where the individual variance comes in but I always thought that 2,500 was a pretty good place for me to get most my clients because it gave me plenty of room to yeah because then you go down to 2,000 to cut that's right that's where typically you'll go that's right you know it's a hard question to answer because it's so different from person to person I think it is a decent target but like here's a deal 2,500 calories sounds good it might be too much in the sense that you might be like I don't want to eat this much food also it might not make you feel good it's so different from person to person but I will say this if you're healthy you're sleeping good you have good hormonal health and you're doing proper strength or resistance training where you're building muscle you will burn way more calories than if those things are not there you will have a metabolism that burns more calories well and this is what makes or would make Laurie look kind of like an anomaly because she's strong and she build and she strength train and you know what she builds muscle you know she came from a place where her metabolism was wrecked right it was really slow that's right so you can do the same thing too but if you're if you're comparing yourself where you're currently at and you don't strength train and build muscle like she's built muscle then yeah it's going to be very hard for you to compare your 1,500 to 1,800 calories to her 2,500 and it may take you a while to get there to put on the muscle mass that she has over that part's important by the way is that you got to be patient sometimes yeah I've worked with clients guarantee she didn't get to 2,500 overnight no and I've worked with clients where they did so many rounds of extreme restriction and lots and lots of cardio and they really train their metabolism is to get really slow it took us a year to get the to get them to really make an impact with their metabolic rate so you're going to be patient now why would you want to be patient well what a good place to be right at the end of doing all this now you're in this position where you're eating more than you did before in your leaner right and that's much more sustainable right I mean that's the point really is to to to achieve that to even have that as a goal is a great mindset to be in and I think that that's really why we're trying to promote that more that you can you can achieve that you can achieve a level where you're you feel like you're eating quite a substantial amount but you're still in a really lean place