Ep. 24 - Fasting and Vacation, Business Travel, Work at Home | 72-Hour Fast Momentum, Fasting with Children | Cravings, Metabolism, Diet Plans | Customize Your Fasting Plan

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Hello, I'm Dr. Scott Watier. And I'm Tommy Welling, and you're listening to the Fasting for Life podcast.

This podcast is about using fasting as a tool to regain your health, achieve ultimate wellness and live the life you truly deserve.

Each episode is a short conversation on a single topic with immediate, actionable steps. We cover everything from fat loss and health and wellness to the science of lifestyle design.

We started fasting for life because of how fasting has transformed our lives, and we hope to share the tools that we have learned along the way.

Everyone, welcome to the Fasting for Life podcast. My name is Dr. Scott Watier. I'm here, as always. Am a good friend of colleague Tommy Welling. Good evening, sir. Hey, Scott. How's it going? Good man. Excited about tonight's episode.

We're going to be diving into one of the things that we both feel kind of distinguishes us and sets the fasting for life method apart from a lot of the other methods out there. And, you know, go over three distinct situations that we get a lot of questions about and things that we run into and, you know, putting together these plans for people. And, you know, looking at the three situations, there's a lot of similarities, but there's also some differences. And we want to make sure that we're gonna be focusing on, you know, the actionable things you can do. But most importantly, getting the results that you've been trying to get for the long term. Right. So the things even struggling with.

Yeah. Everybody has different wrenches that get thrown in day to day. You know, everybody's 24 hours a day looks different. And, you know, week to week, it can look different as well.

But there's some patterns that come up and there are some tools that we've developed and some methods to work around those. And we've we found a lot of common ground. You know, working with so many people and we've decided to, you know, kind of systematise that. And we want to go into a few of those details tonight to help you guys, you know, get some tools so you can start adapting to what life's going to inevitably throw at you and still make your way to the finish line.

I think one of the big things that we're kind of uncovering here is that, you know, coming from someone who's done. Everything under the sun in terms of different types of diets. And I'm doing air quotes because it's an audio medium and you can't see that. But. It's it's in trying and doing all the metabolic testing and the weight loss and then working out in the macros and the calorie counting restriction and you name it. Right. One of the things that was missing was that, you know, the plan became the center of my life and the center of most people's lives were like. It's this is what you have to do every single day, regardless of what else is going on. And yeah, I just think there's a better way because that's not real life. If you have kids, you understand that you don't win the days or the weeks for the months.

You in the moments, I think is some wise person with a beard told me once and he might be known by the name of Tommy. But, you know, we want to win the moments. Right. So like having a toddler's crazy, like one minute everything's fine and then the bubble bursts from the bubble machine and there's crying and you're like, wait, what are you. What has happened? That's the point of the bubble. Like you wanted to pop them. Right. So that that that constant change and variability of day to day life is really what reality is.

Yeah, it is. And it's so easy to get derailed, especially when you have longer term goals that you're going for, you know, forget about. If you have two or four weeks worth of goals ahead of you. But you know what? If you have two months or what if you have a year to get to where you really want to be or you're reversing just years of metabolic disease or you're really trying to get your health under control, or maybe there's cancer in your family and you really want to hone in on a top energy on on a regular basis. You know, these are things that are going to take time and practice to get to.

And life's going to throw you some curve balls along the way. So having some tools ready at your disposal to deal with them is just vital to the process.

Yeah, and it's it's I think the word that we should use to categorize it as something that we've kind of honed in on, you know, over the last few months and things that we never realize we're doing. But, you know, as we put together the fasting for life experience, the 28 day experience that we're gonna be doing, it really kind of showed us that the key is in the details. Right. So it's not just and we've done this before. Here's your You workbook. Right. Here's your daily journal. Here's your way in schedule. Here's your foods to eat.

Here's your recipe plan. Here's your supplements. Here's your shakes. Like all of these different weight loss programs that are out there. We're not going to name any, but there's hundreds of them. Right. Go to the. Go to the aisle in a bookstore. Yes. They are still alive and well. Go to Barnes and Noble and go to the Health and Wellness or lifestyle. Right. Diet and lifestyle section. And it's one of the biggest sections in the bookstore. Right. Because there's so many different fasts and diets and, you know, the South Beach. And I said I was going to name any and Atkins', I did it again. But like, they all just, like, put everybody in the same category and everybody is different when it comes to their metabolic profile, meaning the health of your system. Right. The health of the body that you're working with and everybody's day to day is different. Right. So the customization is really what we're finding to be key.

Yeah. As well as what about psychological baggage? You know, what kind of upbringing did you have? What kind of habits did you.

What kind of habits did you develop or were were your family, you know, used to doing? You know, as far as eating goes and eating rituals and things like that, and some people very dessert heavy. Other people, you know, just, you know, savory foods that they wish they could kind of get away from developed cravings over the years. Everybody's day to day is different. So taking all those things into account is part of what we do when we customize a plan.

I mean, I grew up in a household, an Irish, French, Irish, French, Canadian, Irish Catholic household. Right. So we're talking about some interesting food. Right. You get a corned beef and cabbage, but you've got, you know, your your typical like you have you have bread and salad or carb and salad or like, you know, pasta casserole dishes and, you know, just just heavy on heavy on the bread and carbs and multiple servings. And then there was always ice cream in the freezer and there was soda, you know, lined up along the fridge. Different flavors and textures and colors and you name it. Right. So it's like, yeah, we have these we have these familial things. We have these social things. You know, sports for one was big for me in my life where, like, we'd get together and we'd watch college football on Saturdays and get wings and have some some beers on sundaes. And like, you get into these routines. Right. Which as the years go by, you don't realize or just the habits. Right. That that you form. And that's the hardest thing when you kind of move out of those phases or you continue in those phases, like you need to be able to work around the things that you love to do or the things that are ingrained into your family or your, you know, some of the things that are ingrained into your life. And I'm not saying eat wings and drink beer every day. Of course, but, you know.

But if you find yourself in a situation where you've been doing that for a year or five or twenty five, and then now all of a sudden you realize you want to reverse that, you're going to need a powerful method to reverse that.

Otherwise you're not going to get very far. Very fast.

Yeah. You're gonna get the Yo-Yo effect, right? Yeah. So the three things that we talked about tonight in terms of customization is really going to be speaking to the mastery of this for the long term, but also a little bit about the method. Right.

So you've got your mindset. You've got your motivation. Why you want to lose weight. You can't be can't be just to lose weight, as we always say, it has to be anchored to something greater than that long term health not ending up in the same, you know, health profile as your parents. You know, you want to be able to play with the grain, whatever it is, you need to have that mindset, motivation. But really, when you get to the method, the mastery, the mastery of this is learning how to adapt and interpret your body's signals over time. And that comes through staying consistent with the method, which is where the customization comes into play. So the three situations I want to talk about tonight are going to be educations. Right. So if you're going on a cruise, you're going on a 10 day vacation. You know, this is something that a lot of people look forward to throughout the year. You know how to navigate that. Now we're going to talk about the business traveler, right? Someone that might be gone three to four times, three to four days a week, maybe to travel a few times a month for work.

You know, things are a little different right now. But, you know, this will be once again applicable. And then the working from home professional mom, dad, whatever it is, the person that is in the home environment, because I did hear this from from someone that I climbed that I saw last week, he's like, man, I've been home and I'm cooking for the family. And it's hard. I'm like, no, see, for me it's not hard. I enjoy that more than if I'm by myself. I'm cooking for the family. I know eyes are on me and I'm like, nope, not going to do it. I can stay strong. Right. So we'll get to a little bit of that too, though. So let's start with the vacation.

Ok, so good. So, you know, we talk vacation. It's not just about the vacation.

You have to put some thought into it before you actually leave for the trip. It all starts depending on what your goals are. It may start a few days before or it might start a month before. There might be an ability to get to your goal and even get a little bit past that so that you can, you know, enjoy your goal, be there, have your vacation, enjoy it, and have overshot a little bit to where when you come back, you're still exactly where you wanted to be before you left.

See, vacation for me falls into one of those categories of vacations, birthdays, holidays, cookouts, sporting events like one of those life events. Right. Weddings, parties, you know, social gatherings like it falls into one of those where, like, I'm on a great plan and then these things can tend to pop up and, like, mess up my plan. Right. So it's stuck. You know what? I'll start my new plan after X, Y and Z. Right. So I'll start after the vacation. Well, how about we actually go on vacation and have the confidence to walk around in a bathing suit? Yeah. Wouldn't that be nice? Yeah. I mean, dude, you're talking to the guy who like would restrict, restrict, restrict. I'd get on the roller and row for an hour to an hour and a half a day for like 60 days leading up to a vacation just to lose that ten to twelve, maybe fifteen pounds. Right now, with my metabolic profile a little bit, insulin resistance, insulin resistance that I didn't know I had, I'd go on vacation and I would I would indulge, but I wouldn't go crazy. I wouldn't be at the all you can eat buffet 24/7 on the cruise ship. Right. Like, you know, I eat, have some drinks, enjoy. And then I come back and I would it would take me six months to lose it again. Right. Yeah. So these for me fall into the category of those things that, like you can't ever seem to get ahead of.

Yeah, I did the same thing. I was invited to officiate for some really good friends of ours in Hawaii. So I, I remember just doing hours and hours of endless cardio to drop down to somewhere low to hundreds. I think I dropped 15 to 20 pounds. It took me months and months and months to do it. And then I remember being there and then we went on a food tour, which was awesome, just touring all the different kinds of amazing foods and the cultural crossroads of the world over there and just sleeping for what seemed like 16 hours straight because the insulin just hit me so hard.

But like you said, just taking months and months to to get back to that point. I don't even know if if I really did get back to that point, that pre vacation point after I came back, there'll be some people out there in the fitness and weight loss world that I'll be like, well, you're just not doing it right.

I'm like, okay, yeah, I get it. Like making the plan. Your life is possible. Right. Like the long term slow grind of calorie restriction and move more can get you there. Short term. But if you have any of the underlying metabolic issues. Right, it's not going to get you there. So how can we in like one or two things make vacation successful? First of all, what's your goal? You know, if you want to get some weight off the midsection before you go, then you probably want to start, you know, 60, 30, 60, maybe 90 days out if you know, the vacation's coming. So you don't have to, you know, completely go crazy. But the powerful thing with fasting is you can achieve in a week with doing one meal a day what you can usually achieve in like three to four weeks of a slight calorie restriction and high increased exercise or movement. So, yeah, 30, 60 days out. You know, you want to lose 15, 20. Totally obtainable with fasting. So that's one thing you can do in terms of an actionable step to really, you know, be prepared for the vacation. You know, it's coming. You don't plan a vacation two days ago and hop on a plane and go. Right. You know, it's on the calendar. Right. So really, look at that first step in the plan. And tell me, how would you customize it? Know for yourself if you're going on vacation, you want to lose that 15, 20, or maybe, you know, maybe maybe another point that would that would allow people to have success.

Yeah. I mean, what what's really worked well for me is thinking about the momentum.

So if I get the momentum started before I ever leave, that's huge for me. Because if if I take let's just say three days beforehand.

So, you know, if you have some bigger goals you want to hit, take it out a few weeks or a month or two. That's great. But if you just want to get the momentum started or you you planned a vacation, you know, kind of off the cuff. Try a 72 hour fast. You'll be completely glycogen depleted. Your stomach will have enough time to shrink down a little bit. You will. Feel like when you when you are ready to eat and break the fast, you're not going to need to eat as much. So, you know, why don't you just lead up to the vacation with a seventy two hour fast? You'll have the momentum while you're there. You can enjoy some foods. You won't feel guilty about it. But at the same time, you probably won't indulge quite as much as if you had just just gone into the vacation without fasting. And then you'll be ready to continue the momentum when you get home.

And you won't have to worry about, you know, whatever you whatever you undertook while you were on vacation.

It's a really cool way to think about it, too. When you're glycogen depleted, that means like your short term stores are gone. Right. So you're going to be, you know, in a much better state of fat burning going into it, which is going to last for a short period of time.

You're not going to have that, you know, compounding effect because you're be starting almost from a negative position. Right. If you want to think about it on a scale of zero to 10, you're almost in the negative. You're starting in in a much more. That's almost a really weird thing to say. You're starting in a much better position. I almost said positive, which should be a complete, you know.

Yeah, we're not gonna go down there, so. I like that. And then, you know, the second thing I would say or the final thing I would say on this would be, you know, I. Never liked.

I would always know that these dates were coming and I would start working, working, working, working, and if I got derailed like two or three weeks out and I knew I wasn't going to hit my goal, I would just stop. Yeah, yeah. Whole thing off the rails, right? Yeah. And I'd be like, you know what? Screw it, I'm gonna have it. I'm gonna go enjoy a vacation. And I'll be I'll start when I get back with fasting. It allows you to regain that control in just a few days. So and I really do feel better when, you know, I stick to if you're on the vacation, stick to the one meal a day. So if you want to get out joy that meal. Yeah. Go to the beach and you guys are going to go to the if you're on it. If you're at a resort or on a cruise. Right. You know, you get to pick the dinners. You get to go to. Right. So if you're gonna go to the steakhouse that night. No. You're gonna get the double filet with shrimp and a lobster tail and you're gonna have amazing within the sushi rice and the tuna roll and whatever. Right. And the socky and enjoy it. And maybe the next day. Have some drinks. You know, buy out by the pool or enjoy the cruise or travel into the mountains or hike or whatever you gonna do.

But then skip lunch and dinner and then go to breakfast and enjoy the breakfast buffet the following day. So just be a little strategic with it and you're gonna realize that spacing those out, that 18 to 24 hour window is gonna be really impactful.

Yeah, you can you really can partake in all of those fun things. You don't have to cut them all out. But putting some more time in between them is huge. Like, I remember a few vacations where I kind of accidentally fasted a little longer before I had ever actually done any strategic fasting.

And then.

Pounds, you know, and it was just it was just by accident, basically. And it was because I had spanned out. We'd been active like we had gone on a hike. And then, you know, maybe it was we had just had lunch the day before. And so no dinner. And then maybe we skipped breakfast. And then, you know, by later on that afternoon, it was like, wow, I feel like I'm down a few pounds. Well, I was. I was accidentally fasting.

One of the crazy things is like whenever your you know, whenever I travel to, it's always like, ah, if you travel with kids a cigarette, you would get up. We have breakfast. All right. We're going to get lunch before the kids go down for a nap. OK, what are we doing for dinner? And it's like food, food, food, food, food. And I'm like, OK.

Yeah. Great. The kids eat meat, but daddy doesn't eat meat.

I don't need, you know. Just give me some water. I'm going to have a couple of, you know, dinner drinks later. I'm good. Right. But before it was just ingrained that it was like, oh, yeah, we get to go all just have. I'll just have one plate at the breakfast buffet. Just drink some black coffee, you know, take care of the kids, enjoy the moment and just know that you're setting yourself up for success.

So yeah, I just strawbery if you want, but you don't need a plate of bacon and you know, eggs Benedict or whatever else they're serving hollandaise sauce.

Right. Right. Yeah. Peace out. Step short. Stack of pancakes. Mood peace. French toast. Yeah. Yeah. And then a nap afterwards. Every breakfast meat they have. Not that I've ever done.

So the second situation that we want to talk about is similar to to traveling also. But it's more of the business traveler. So someone that's gone three to four times a week, three or four days a week excuse me, travels weekly, travels biweekly. You know, someone that has no business lunches, business dinners, seminars, meet and greets. You know, you're at the hotel bar, you know, during happy hour, and then you guys get together for a breakout session. Those types of situations.

Yeah. Important social gatherings. You know, business deals are going to be, you know, made or broken, you know, over some bread, important relationships formed or strengthened like that. So, you know, you're not wanting to give up these important meals, but at the same time, your week can look very different from the beginning to the end. You know, the first three days you're spending at home with the family or at the office and then, you know, the next three or four days you're you're on flights. And like you said, you have an important meetings and things like that. There's a few important things that you want to keep in mind. So. So. You know, usually it's a little easier to control your situation when you are at home or you're a little more in control of your time and you're not having to abide by a certain schedule or meetings or things like that. So. So plan up to it. If it's if you're traveling later in the week. Well, then dedicate the first part of the week you might want to do an AMA had a one meal a day where, you know, it's dinner with the family, but the rest of the time you're fasting kind of leading up to that travel later on the week. Right.

Yeah, and and so similar to the vacation, you know, you can plan a couple days ahead. And then when you're on the business, travel typically. You know, I traveled a ton back in 2014, 15 and 16. And I always used to be like, all right, when I get to the airport, I go to Starbucks, I'll get breakfast sounds.

I get snacks for the flight when I land to eat lunch. Yeah. And I'm like, OK. So now it's different. It's like, all right, what's my meeting schedule? What's the breakout schedule? OK, great. There's nothing worse than going to the breakfast and then going to a morning breakout session with the speaker. That's not that entertaining, right? Because your blood sugar spikes, it starts to crash in your eyes. Just start to droop. And then you get to lunch and you're like, oh, man, I'm hungry. Right.

Because you've stimulated that process. So then you go to lunch, you have you know, you have the relationship building. You go to lunch. You come back. You get to the afternoon session. And the AC doesn't kick on in the room. It's hot and you're just tired. You already feel like a God. Now I'm hungry. I need a nap. You break out a protein bar. I've never done this. And then, you know, then it's like, all right, the dinner is actually OK. We're gonna meet in the hotel lobby and then we're gonna go out to the dinner.

And then you wake up the next morning and you just feel like like you've been pumped full of, you know, just water, just like. Yeah. Loaded your full and. Everybody's at the breakfast buffet again or everybody's at the continental breakfast or over there catering breakfast, and it's like, oh, here we go again. So, you know, your schedule, pick out one event per day. That's the most important for you and stick to it. And if people ask for like, oh, no, I already already had a protein bar. I already ate before I came down. Right. If you want to have the conversation, you know, that's fine. First rule of fasting is don't talk about fasting, especially people that don't know what you're doing or why you're doing it. So, yeah, just tell them, hey, listen. Yeah. I eat lunch. I'm good on breakfast. I typically don't eat breakfast. Right. Or whatever it is. Just pick those events, stick to the plan. Then when you get back, you get a little bit more freedom.

Yeah. You know, and if you if you really feel like, you know what I think it would be better socially relationship was if I was eating, you know, participating somehow in this meal, make it minimal, you know, get a green salad, get a small portion or it just kind of pick at it. It doesn't have to be a perfect fast to be an effective one. If you're if you're 90 or ninety five percent fasted, well, you've gotten most of the benefits and you could still be there. Looks like you're eating and enjoying everything with everybody else and not kind of looks like the odd man or woman out. Right.

Right, right. Cool. Cool testimonial. Not Chervitz an official testimonial, but it was in a conversation I had with a good friend of mine that that lives in Florida. And he travels a lot for business. And, you know, he's down to the lowest he's been in forever. Right. Like, just just doing one meal a day, doing some longer, fast. And he's like, I can't believe how easy this isn't that I'm going to take this on the road with me. Like, this is going to simplify everything. So we'll get an official testimonial when I see him. But in the meantime, just a little bit more perspective. So anything else to add on the business travel time?

No, I think I think that's a really well run plan. I think it gives them gives everybody some tools that they can use. Practical tips.

Let's go to the working from home. Professional mom slash, dad slash. You're at home, right? You work from home. You stay at home. You're at home. Have you noticed the trend here? Home.

Home is very profitable. Yeah. Comfortable. Right. It's comfortable. It's kind of easy. It's a little lax sometimes. It's quiet during the day, but it's it can also be boring or it can be accessible. Right. We have lots of things. We have pantries in our modern Western culture. Plenty of things in the pantry. Right. Or in the fridge.

Especially if you shop at one of those bulk stores that we will not name where you can get, you know, cases of things for the costs that you can get at at a normal store. But you have the guys or the kids. Right. Yeah. For the kids. Yeah. We get a gotta up for the gift. We're going to get the 60 packs of enties bunnies. No, those are delicious. Yeah, they are. But you know, because it's better than goldfish. But anyway. Yeah. So it's for the kids. But yeah.

Especially if you shop at those stores. And I swear it's worse with kids because it's like you always have to worry about, like, do we have snacks. Right. And we always try to do the healthy root fruit and you know, more live food. Right. More stuff that grows in the ground than stuff that comes out of the box. But there are times that you have to do it. So we we tend to pick the more healthier options. Yeah. So the first thing on target right here is, is I mean, to customize your schedule, like stick to it. Put hard solid yellow line boundaries around your day to day. So if you work from home, you're gonna have the ability to get up, walk 15 steps and make a decision that you're probably not going to think of as being a big deal. But then, you know, six months later, you've done that, you know, 300 times, right?

Yeah, yeah. I mean, so proximity is a big one. So choose your office location wisely. Right. So if you can if you can get it away from the kitchen, away from the pantry, as far as possible, physically separate yourself. I like to work upstairs. I don't there's no food upstairs. I don't see a pantry.

But if I don't keep a fridge in your office. Yeah. Right. Right. Or. Or mini pantry. Don't do that. Mini patch. Yeah. That sounds like a bad idea. Well, if you keep the jar of mixed nuts next to you on your desk. Right. Because a healthy snack and full almonds and full of cash used. Right. But if you keep those next to you like it's gonna be willpower is not infinite. You're eventually just going to, like, not even be thinking and just be like. Oh, yeah. Okay. Here we go.

You know, your hands full handfuls later. Right. You already had more than. Oh, mad. Right. Right. You had a couple of days worth of Omak just from cashews. I've never done that.

So I have so boundaries as you did there. So boundaries. Right. So locations. Key hard boundaries. Solid yellow lines around the time. If you have transition to working from home, which I know a lot of people have, then make sure you stick to a schedule. Right. So get up to your normal routine and then, you know, stay busy in between. If, you know, you have downtime in the dynamics kind of changed, then walk downstairs outside, take the dogs for a walk, you know, put on a podcast. Maybe this one. Go walk around the neighborhood. Right. A little bit. And while you're out. Hello, friend. Yeah. Live is a five star review. You know, I love the fast Arka. Right. Cut the grass. No. You know, whatever it is. But get outside. Take a break. Move a little bit. But stay away from just walking and pacing through the kitchen. Everybody's home. No, man. I don't know if anyone else can relate to this, but if you ever gone to somebody's house for a gathering, where does everybody end up?

Oh, yeah, everybody's circled around. If you have an island in the kitchen, that's usually the place to be. Yep. Yep.

And if you have an alcohol or eating area, cooking area, you're going to end up there, too. You don't end up in the backyard like sitting in the grass. Right. Or upstairs in the guest bedroom or all huddled around the treadmill. Now that's that's drying your laundry. You end up in the kitchen right here on the island. So the last thing I'll say is don't buy your go tos.

So don't put your go to vises. Don't put them on your shopping list. If they're not in the house, you can't have them. Right?

Like, yeah. Luckily, my wife and I are a completely different food.

She likes, like kale chips, and I'm like, no, that's that's for cows or for things that graze on grass. I'm good. If I'm gonna eat a chip, I'm gonna eat a Boulder Canyon chip. It has three ingredients. It's got, you know, coconut oil, sea salt and potato. Like, I'm good with that. I don't need the kale version of it, but don't buy the things that are your go to buying once a week, enjoying once a week. But don't keep them in the house if you are actually working or at home all the time, because eventually you're gonna give in.

Yeah. And to further that point, make it make it a little more interesting to drink things around the house too. So, you know, pick out a new beverage or two. You know, I like Waterloo Water right now. I like the black cherry. That's my favorite.

Grapefruit is is also a popular option. Strawberry. So, you know, get a different kind of coffee, mix it up a little bit and, you know, try an iced coffee if you're if you're sick and just, you know, hot black coffee, but, you know, make it a little more interesting. And and those are things that are going to keep you calorie free, mix things up, give you a chance to walk away from your desk for a minute, go into the kitchen. But you don't have to walk out with something that you just don't want to have. Right.

Right, right, right. So regardless of the vacation, the business travel to working for home professional, stay at home professional, whatever, it is really the underlying theme here is the customization and the plan. So the master of this comes through having a good plan, which is the method. So as long as you can plan out your week and have a framework, the majority of the time your brain is going to work better knowing what's coming next rather than leaving it to the decision in the moment. Right. So you don't have any food at home and you're hungry. What are you going to do? You're going to stop and get something on the way. So really, the customization is the key. And that's what we're most excited about. I should say, I am most excited about about this 28 day fasting for life experiences, that each person is getting that customization. So we're going to make those resources available to everybody in the future. But for now, we're gonna be focused on the group. And Tommy, action step. Land the plane. Tell me what we need to do next.

Action step for everybody is think about, you know, if you fall into one of these three categories, which a lot of a lot of listeners will, or maybe you have your own category, but there's something you can do to further optimize your environment for your day to day, make it to where you can adapt to your your day to day situation to maximize your own goals so that you can set yourself up for success. This next coming week and into the future. So you can you can hit that finish line that you're looking for.

Awesome. Awesome. So take a minute, reflect and think about it. Put together that plan if you need help. Reach out to us. We appreciate each and every one of you. Drop us some questions in the reviews. We like five star reviews. Those are our favorite. So refer a friend. Leave us a review. Drop us a question. We're putting together the next batch of questions to choose from. Q&A is coming up in the next few episodes. And for now, you've you've got to you have exactly what you need to do to get the results. It's right there in front of you. If you've got questions, reach out to us. And once again, as always, Tommy. Thank you so much. And we'll talk soon. Thank you, Scott.

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