 Next question is from Miller's time. Some people claim calories in versus calories out is what determines fat gain. While others say if you eat healthy whole foods, no matter how much you eat, you will not gain fat. What is your take on this? Well, that last part's not true. Yeah, there's a lot to unpack here. Okay, number one, you can't get around this. This is a law of physics, okay? If you are burning, you know, so much energy, if you're burning 2,000 calories, by the way, calories are just a unit that we use to measure energy, okay? So if you're burning 2,000 calories and you're eating 3,000 calories, the extra 1,000 calories doesn't just evaporate into thin air. It gets converted and stored as body fat or maybe converted into muscle or whatever, but energy does not get created and it does not get destroyed. It just gets transferred. This is a law of physics and thermodynamics. So that's number one, okay? But here's number two. Losing weight and gaining weight or just losing fat doesn't guarantee that you're gonna get healthier either. There's a lot of people that lose weight. There's actually in fact, people who are underweight oftentimes have worse health than people who are slightly overweight. So there's also the health component, okay? So you have to consider calories if you wanna burn body fat. That's a must. You are not gonna get around that. I don't care how healthy your diet is. If you eat too many calories, you'll gain body fat. That's just the bottom line. But we also have to understand this. Calories are important so as what makes up those calories in terms of your total health, okay? Now you can get away with more when your calories are low, but it still makes a big difference. So you gotta look at your calories. You gotta look at your macronutrients, especially the essential ones like proteins and fats. You gotta hit the essential numbers on those, otherwise your body can't function. And then what makes up your diet determines how you feel. It determines your appetite. It'll determine other issues or factors that determine your overall health. In fact, studies will show that people who eat a whole food Mediterranean style diet that are slightly overweight will have better health than people who eat a lower calorie diet that's made up of foods that tend to be heavily processed. So health is another factor. So it's not just about weight loss or weight gain. It's also health. So both important, but the last part of that question is false. You'll gain weight if you eat too many calories regardless of how healthy or unhealthy the food is. You can't avoid that part of it. And I think, yeah, the message of health is a big one because, and that's why you see that a lot in these influencers that really are definitely steering people towards whole foods. I think they may be doing it in a way that's not really that wrapped in truth. So a lot of times it's, you can eat all this healthy food, you're not gonna gain any fat. That's not true either. It really is like, you don't wanna be fighting yourself internally while you're trying to make progress. So whatever you're eating needs to benefit you from within and keep everything healthy and working optimally, but also calories are the consideration. If I'm above calories in a surplus, I am going to gain weight. Well, the part of the statement that makes it false is that no matter how much you eat, like you're right. I mean, if you ate ribeye steaks and bananas every day until you hit 6,000 calories. Weird combination. I don't know. I just thought about their high calorie. I thought high calorie and easy to eat, right? I did. Yeah, I feel like. Steak and banana diet. That's a best seller for a whole meal. Yeah, I just think it high calorie. High calorie. I mean, if I was on a mission to eat whole foods and get to a ton of calories, that's what came to mind fruit and steak, right? That's just how I was thinking. So my point though is that you absolutely can get fat just eating whole foods if you really tried. Now, where this comes from, I think, where hopefully whoever said this or was alluding to this is that it's a really hard thing to do. And that I'll get behind, right? So I've done this with many clients and said, listen, okay, I'm not gonna tell you how many calories you can or can't eat. All I want you to do is eat whole. And if you're hungry, eat, but you have to eat from these food groups, these choices, okay? The majority of people can't overeat those foods. Right, exactly. And the only ones that have ever came back and failed this test and they look back at me, I put on five pounds out and what the fuck? And then I go, okay, let's talk about, did you stick to that? 90% of the time, all that, wait a second, 90% of the time, what about the other 10%, well, there was a few times where I had this or I had that. I said, okay, so you got full off the whole foods and then you hijacked your palate and your body's natural signals would tell you that you're full and then you went and had some processed shit. You should become hungry again. Right, exactly. So there's where you messed up. If you really truly stick to just whole foods, it really is hard for most people to over consume consistently. Maybe one day they ate a little bit more. Maybe they had a great training session the day before and so that ramped up their metabolism and their body wanted more food and so they ate a little bit extra. But I'll tell you what, they probably needed it on that day. Consistently, if you eat only whole foods, it is really hard for most people to do that. And I want to add a little bit to that because I've actually had talked to people about this where they'll say, well, it is whole foods and I'm like, it's a pie. But I baked it myself. Like, okay, well, that doesn't count either. So when we say whole foods, we're talking about foods that are not processed but we're also referring to foods with a few ingredients, right? Because I could take- Nutrients in it. Yeah, because I could take whole food ingredients. I remember one time I trained a good friend of mine, Spiro, I love you, Spiro. I was training him and he was just a smart ass and I remember he came in one morning and we were working on his diet and I'm like, what'd you have for breakfast? He goes, oh, you know, Sal, Greek guy, love him. He goes, Sal, I had a, it was good breakfast. He goes, it was good. I had a little bit of eggs. Yeah, I know what he did. I had a little bit of milk. I got a client doing this. And I'm listening to him like, okay. You had fucking cake, bro. I'm like, eggs and milk. He goes, you know, I had a little bit of flour and I'm like, flour. Who the hell eats a little flour? And I'm like, wait a minute, you made cake? You had cake for breakfast? That doesn't count. I got a client doing the same thing before. And he goes, what's the difference? Every ingredient is a whole, like, no, that's a little different. But no, it's true. And this is where we get some of the confusion because somebody will say, but that's not true. I ate as much as I wanted and they were all healthy foods and I lost weight. Well, you tend to not overeat. Studies show that people eat heavily processed foods over consumed by 500 to 600 calories. That's not a little bit. That's a lot. That's a big difference. Here's the other thing that you want to also consider. Remember, it's a energy balance thing. So it's too many calories versus how many calories you burn. So I've also had people tell me, well, that's not true. I increased my calories, but I didn't gain any body fat. And I look at their workout program. Oh, you built muscle. Oh, you've metabolism sped up. So here's the bottom line. If you gain weight, it's because you ate more calories than you burned. If you lost weight, it means you ate less calories than you burned. But there's two sides of that equation. I could either burn more or I could eat more or I could burn less and I could eat less. It's the balance between the two that'll determine the weight. But what makes up your diet has a huge impact on your overall health. And yes, you can be overweight and be healthier than somebody who's underweight, even though they have less body fat than you because their diet is made up of foods that are not as healthy.