 The next question is from Marissa Lane. We're often told to cut sugar from our diet, but considering sugar seems to be in almost everything and is often hidden, where do you even begin? You know what's interesting about sugar is that it definitely has negative health effects in the context of a calorie surplus, a high calorie diet. So if you're eating more calories and you're burning and your diet is high in sugar, you get like this real double whammy. Yeah, you're eating too much, plus you got the sugar on top of it, and then you start to see a lot of problems. A low calorie diet that's high in sugar, over time still there's some evidence that that's not good for you, but a lot of negative effects are way, way less. It's quite negated because the calories are low. So it is, yes, cut sugar, but as a strategy to also cut calories. It's not just like eat whatever you want. If it's low sugar, it's not a big deal. Well, a simple tactic that I've used for clients is just to avoid the process sugar. Oh, easy. I mean, because here's what happens. Because sugar gets such a bad rap, people sort of freak out about fruit. If I have a client who all of their sugar comes from fruit, I'm not tripping. Of course. I'm not worried at all. So and that doesn't mean that those calories don't count, you know, and you can't overdo fruit. Absolutely, you can do those things. But I think the first big step in addressing too much sugar in the diet is to eliminate all the packaged process bullshit that you're getting, the drinks that you're probably getting it in, the snacks that you're getting it in. Get it out of that. And, you know, and what's nice about that. And I've talked about this before, fruit tastes like candy again. When you get rid of all the super, and this includes like your artificial sweeteners too, because what is artificial sweeteners? What are they five or seven times sweeter than? They're way more potent than. Yeah, it's five or seven. It's like a crazy number. Yeah, I think even more than that maybe. Yeah, it's a lot. Like there are a lot sweeter than even real sugar. So even though it doesn't come with calories, and there's an example of that, right, like doesn't come with calories. So we think it's okay to consume a ton of it, but it also changes your palette. Like then when you bite into an apple or have some grapes, they taste bland. So just by getting rid of all the processed sugar and still allowing yourself to introduce fruits, I think that's a great strategy. Then the next strategy with fruit for me is I tell clients to target berries first. The bananas, the apples, the pears, the grapes, they tend to have higher amounts of sugar and less nutrient dense as things like berries. So berries higher in fiber, higher in micronutrients and lower in calorie. And lower in sugar. So target berries as your main source. Doing those things, if you're just as long as you're not over consuming on the fruits, you're probably going to be okay. Yeah, I've found too, like with sugar, you got to look at like the behaviors of when I eat sugar. And for me, it was like late at night or, you know, when I'm when I'm done with dinner and everything, there's this period of a couple hours beforehand where I'm just hanging out with my wife and we're watching TV. And it's get these cravings that sort of come out of nowhere. And it's one of those things. I know it's a common thing that people like struggle with because it's it's your body, like if, especially if you're eating a decent amount of carbs in your diet, like your body's just like tends to, you know, gravitate in that direction. If you have a sweet tooth, you have a salty tooth, whatever, you know, the, you know, your propensity lies in terms of like snacky foods. But so I tried to up my fats a bit and up my satiating foods, you know, especially around dinner time to help kind of carry me through that. Yeah. Yeah. A big one is just what you drink. Uh, I know when they look at sugar consumption, a huge part of that has to do with sodas and fruit juices. Um, I've done that with clients. Just don't drink any, any flavored drinks. Just drink water and their calories drop considerably considerably. And their sugar drops quite a bit as well. That's the, I would say that's the first place to start. And then the processed foods would be the second place. If you do that, you're fine. You're, you're probably going to be. It's like when people ask me about sodium, what about sodium? If you're not having any processed foods, salt the shit out of your food, you're going to be okay.