The best way to lose weight (and it's not cardio)

Hello Facebook people, beautiful people, how are you today? I'm excited because I'm always excited about sharing some information with you all that can help you to grow in your health walk, your health process, lose some weight. I'm dealing with some, some things today that I think is very beneficial to your health and to those who have a major, major problem with burning fat and losing weight. I'm going to help you out. I'm going to help you understand. I'll try to be brief and just get the information out to you. And yeah, we're going to rock and roll. Alright, so as always, I don't want to spend too much time in the introduction levels because I want to make sure that those who are watching the replay can get straight to the information. So hello to all of you all. Thank you guys for joining. As always, I'm excited about sharing some information that I think most people don't understand. And I want to address something also that I often see on my feeds, some of the comments that have been said about fat loss and weight loss, things like that. All right, so let's get— let's jump into this. The last time I talked to you, I told you I would kind of continue to the, the, the topic, um, as I discussed, um, the dangers of restricted calories and not getting enough calories into your, um, diet. And we discussed that a calorie is not a calorie, and a calorie does not, um— every calorie from food items do not affect your body the same way. And so, uh, we need to understand the effects of a particular certain types of foods on the body, and, and it's all different, you know. So, uh, you can't, uh, expect for every food item or every calorie that comes from food to treat your body this the same. As a matter of fact, it affects your metabolism different, it affects your hormones different, and you got to figure all of that out, okay? So you got to understand how foods affect your particular body. Um, fat doesn't make you fat. We address that. That's a huge myth. Uh, your inability to burn fat is what affects your fat loss, um, capabilities. So you have to make sure that you turn your body into burning sugar all the time into burning fat, and there's a specific way we do that. But the problem that we are having is that when it comes to weight loss, the majority of the information out there is this: cut calories, restrict— try to figure out how your body can burn more calories during the day than how many you're consuming. Now, we're not taking into consideration a lot of things when it comes to that strategy. Um, even, uh, we're not even taking it— I mean, we don't— our bodies don't always know how many calories we're losing depending on the type of exercises you do. There's a lot that goes into that, but it has nothing to do with how many calories you consume. It has everything to do with the type of foods you're eating, because you can eat 2 and 3 times more calories, and your body can still burn way more fat than someone who is in a calorie-restricted process. Now, here is the danger, and this is what I want to talk about, because people do not consider hormones, okay, and how food affects your hormones. And there is a particular hormone that is drastically affected when people go on calorie-restricted diets. It's been studied time and time again. And what— right now, the solution that I'm giving you is not a solution where you have a quick fix. And that's what calorie restriction does. It gives you a quick fix so that you can lose a little bit of weight real quick. It's not a lifestyle. It's not something you're going to continue to keep. And this is why people yo-yo up and down. They lose the weight, then over a period of time they gain the weight back. And that's just not a realistic approach to your health walk, okay? So, um, one of the cal— uh, one of the hormones that I want to address, um, that most people don't talk about— we talk about insulin all the time, and I'm a huge insulin fan, I understand this— but we don't talk about this particular hormone, and the name of it is leptin. And I'm going to explain to you what leptin is and why, um, why it's hard for some people to lose weight. Now I will say right now that oftentimes if I do a meal plan, I do keep the calories low because mentally if people see a meal plan with like over 2,000 calories, they feel they're not going to even approach it. Okay, so I do keep the calories low, but I often say I want you to add to these calories. It's easier to add to calories than to put 2,500 calories down and tell people to take away. People just gonna feel threatened immediately because of all the false information that we've gotten over time. But there's a particular hormone called leptin, and here's how leptin works. Um, I, I try my best to know the information and to translate it in a way that you can understand, a very simple way where I'm not being super deep about this particular hormone, because I understand it from a biological aspect and all of that, but I just want to make it very, very simple for you. Okay, so when you have fat in your body, for example, what happens is your fat— the more fat cells you have, they release a particular hormone from the fat cells. And, and it— this happens when you eat. Oh, this is happening when you're eating something, and that particular hormone sends a message to your blood and tells your body after eating Hey, I'm not hungry anymore. I'm satisfied. I'm full. I don't, I don't need to eat anymore. And automatically what that communication does to the body is the communication tells the body, okay, it's time to ramp up the metabolism and burn fat. This body doesn't need any more, um, food anymore, calories. They're good to go. We, you know, we can start burning fat and boosting a metabolism. And, and that, that's how it works. And, and you don't have to eat anymore because you're full. It's a satisfying— there is another hormone that I talked about in the last, um, in the last, uh, Facebook Live, and it was ghrelin. And that's the, that's the, the hormone where you are hungry, where it's saying, hey, you're hungry. And I talked about how some people think if they fast that they're going to continue to be hungry. But again, we have to understand that these are all hormones that are talking to us, telling us when to eat, when to stop. Are you satisfied? Are you hungry? And calorie-restricted diets um, they cause a problem or an interruption, or either eating— I'm gonna tell you how this all happens, what it, you know, what things that we do that mess up the communication. But basically, it's just, it's just a, it's a hormone that says stop eating, you don't need to eat no more, you're full. Now, the more fat cells we have in our body, okay, the more leptin we have in our body. Okay, so what this means actually, and it's good to have enough leptin in your body. Why? Because your body's gonna say you're full, stop eating. Okay, this is a good thing. So the— but the more fat cells, because it's coming from the fat cells that communicate this to your brain, to your cells, basically the communication to the cells. And so honestly, if someone is overweight or have more fat on their body, they should always be full technically because they have more leptin. Because the more fat you have in the body, the more leptin you have in the body. So really, someone who has enough fat in their body, they should not be hungry as much as someone who is small technically. Okay, very interesting. But what happens is there is an issue called leptin resistance. Okay, so this means that the more fat a person has in their body, the more leptin, the more leptin, the more leptin, the more leptin. And now it's so much leptin being thrown around in the body that the communication starts to get a little fuzzy with the receptors. It's not the hormone, but it's the receptors where they're receiving the communication from the leptin to say, hey, I'm full. Stop eating. Those receptors get interrupted because it's so much in the body that a resistance starts to happen because it's overwhelming. It's almost like— and, and the re— and the resistance starts to increase. It's almost like, just think about a person who is like drinking more and more alcohol, drinking more and more, more and more, and it, it takes more and more and more for them to get the feeling or the communication that you're drunk, stop drinking, you're drinking too much. But someone who's an alcoholic or who drinks a lot, they're not getting that communication that I'm drunk, I'm toxic right now. And so they keep drinking and keep— because the— it's the communication is being disturbed, okay? And so what happens is now you have a person who is overweight who is eating and they never get full. Even when they keep eating, they 30 minutes later, they're still hungry. They go to— have you ever— you go to the refrigerator, you looking around, you just, you know, your body is not telling you that you're full. And this is why it's very dangerous when you go out to eat in restaurants for you to start with like a bunch of bread, because technically it's going to mess up your receptors and you're not going to know when you're full. And so statistically, people who eat bread before they actually eat a full meal actually wind up eating more because those receptors, those— the communication is being thrown off. And you don't have usually that communication being thrown off when you're eating real food. So for example, if you eating a steak, broccoli, uh, just real food, you don't— you're not gonna overeat on steak, you're not gonna overeat on real food. But you will drink too much pop, you will eat too much spaghetti, you will go back for seconds for pizza, you will— because the the information is being clogged, okay? So here is the issue. So now you have this person who has leptin resistance, and you are probably that person. Like, if you're somebody who have— it don't matter if you eat a little bit or if you eat, if you go on a diet or if you exercise. Like, I could take somebody with me to eat everything that I eat throughout the day on a healthy, clean eating day, and I go to the exercise and they do the same exercise as me, they eat the same, and they still won't lose weight. Like, why am I not losing weight? Why am I not— because it's a hormone issue and you have to correct it from a hormonal level. And people don't realize that all the time. And I'm gonna show you how to do that and how to fix that and why the leptin resistance sometimes happen. But here's what I do want to say, because I often see Uh, people comment when I talk about the issue of obesity. I don't talk about it from a derogatory way at all. And I noticed that sometimes people say stuff like, people choose to be obese. I have to disagree. And the reason why you don't understand it, this is not always in a will. People don't make the choice to be obese and overweight and not be able to burn fat. Sometimes they're actually in a predicament where their body just cannot burn fat. Because of hormone issues. And it has to be corrected from a hormone issue and not somebody saying, oh, eat less, oh, do this, oh, you know, fast, uh, starve yourself, uh, and then, and they working out and they doing all of this stuff only to find out that they still can't lose weight. And what it is, is let me, let me help you to understand and have a little bit more compassion when it comes to that. It's not about willpower because they have hormones working against them that's making them eat and say I'm hungry. Okay, so this is like, uh, this is like you telling a pregnant woman— because when you get pregnant, you have hormone issues. It's a real thing. It's a biological thing. This is not like, I want to feel like this. But when you get pregnant, your hormones go sky high. You start having certain cravings. You— now, of course, you should— you shouldn't eat for two people. I think people say I'm eating for two people to make themselves feel better about the fact that they're overeating. But we have a hormonal disadvantage when we're pregnant, where as a woman— and I say we because anybody who's ever been pregnant understand what I mean— we might get a little bit more moody, and it just takes a lot more effort. And sometimes we do lose it because it's a hormone issue and you don't get it. So it's like telling a pregnant woman, you got willpower to not have these cravings? I don't think so. Uh, the cravings are the cravings, and they're just gonna be there. Now, can I make some good decisions if I'm If I have the empowered information, absolutely. And so, uh, let's not— you know, I, I just, I just don't like seeing that because— and it's fine, you probably don't get it, but it's not— just because you're thin doesn't mean that somebody wants to be overweight and not be able to lose weight. And just because you see somebody overeating does not mean that they want to overeat. Their body is telling them they're hungry. And so again, we got to understand it from a hormone issue. And so I just wanted to throw that out there to allow a little bit more sensitivity um, with understanding how this thing works. Okay, so, um, uh, your— so your body has these effects and these things are happening, and we have to learn how do we reverse leptin resistance in a body and what, what are the things that we do to allow too much leptin activity to come. And this cannot be fixed by a supplement or like giving somebody more leptin. Like, okay, if, if, you know, I need more leptin in my body to be able to reduce my satiation, the— here's where they went wrong with some of the studies is they started to study rats on this, and they noticed, okay, if the rats didn't have high levels of leptin, okay, so if you don't have high levels of leptin, then that means you're going to stay hungry, you're not going to feel satisfied. And so then they gave the rats more leptin, right? And so if you give the rat more leptin, again, more leptin in the body means I'm full now. But then what they noticed was that when they started to produce this same understanding with people, they started to look at people who were always hungry, and they were like, hmm, this is interesting. They're hungry, but their leptin levels are already sky high. They don't have low leptin levels, they have drastically high leptin levels. But then why are they still hungry? Well, then that's when they understood, yes, the leptin is available, it's in the body, but it's really unavailable to the body, as the body can't use it. And so there's no communication saying that I'm full. And so This isn't an issue of, um, of giving somebody more leptin. And as a matter of fact, there's supplements out there where they say, oh, this is leptin, if you take this you'll be more full. But that can't happen because it's a protein, it's a, it's a hormone, and if you digest it, it doesn't affect the body the same way unless you inject it. But even then, the issue most of the time is not low leptin levels, it's high leptin levels that are in the body that has no communication, and the receptors can't receive what the leptin is trying to communicate to the body, which is that I'm full. Okay, so It just doesn't work like that. We have to reverse the, the leptin, uh, resistance. Okay, now, so the goal is to decrease, obviously, insulin, because if insulin is in the body, then leptin levels will be low, or there will be leptin resistance. And, uh, and we, we have to make sure again that there's enough leptin in the body, but that the leptin is communicating. Okay, so that's the goal. Now How does this occur? And I'm going to tell you a few ways it occurs, and then you can know and identify. First of all, like I said, if you are having a hard time losing weight and it's like everything you do is just— you got to understand your body is hormonally out of place. And when you have this issue of leptin, uh, uh, sensitivity, or a lack of sensitivity with leptin, the resistance of it, then you're probably throwing your thyroid out of place also. And so there's also a connection with that. Which is a huge issue because most of the time your blood work can come back absolutely normal and you still don't understand that you have thyroid conditioning problems. And honestly, most doctors give you lab tests back and you need to read it yourself because they'll say stuff is normal and stuff and it's really not because they don't even always understand how to read a blood test, unfortunately. Okay, so here are some of the things. First of all, num— one of the main things, and this is why I'm telling you, stop restricting your calories. Is one of the main things that causes this is a restrictive caloric diet. A diet where you are thinking that doing 1,000 calories a day or 1,200 calories a day or whatever is going to, um, is going to make you lose weight and stuff. Actually is going to throw your metabolism off. Um, your body's going to slow down and act like it's in starvation mode, preserve the food, store all the food as fat. I mean, it's just— you're just going to throw your body out of whack. And long-term, even those— again, those who have done calorie-restricted diet, they have followed those types of diets. And don't be fooled, they're hidden in some of these diets that are out there. They study people who have, uh, done restricted diets, and like 6 months and even a year later, they struggle often with this issue of leptin resistance. There's drastically high levels of leptin in their body that's not communicating, and so it really throws Statistically, statistically, a restricted caloric diet causes leptin resistance. Let me just say that, okay? So if you want to throw your body into leptin resistance, keep on with the yo-yo diet and up and down restrictive. It's hidden here, there, where you're just not getting enough, um, calories into your diet, okay? Also, bad fats, you know, so there's good fats, there's bad fats, um, uh, bad fats will cause— like triglycerides even, which are actually fats that are stored. When carbs enter the body, they're turned into triglyceride. And so bad fats will cause it. An increase, of course, in sugars and grains will cause it because again, the, the stored carbs are turning it into triglycerides. It's throwing the body off. This will throw your leptin sensitivity, um, off. Now here's one that a lot of people don't know, and let me say this and then I'll tell you how to fix the issue. Very briefly. Here is what people don't realize, that toxins actually cause leptin resistance. And so here is what people don't understand about toxins. This is why I like to do, uh, detoxifications. And it's not that— it's not that there are things out there that detox the body. What happens is there are certain things that when you put in your body, it causes your body um, to be able to have the capabilities to detoxify itself. It's the same as, like, you know, like, I'm just being very specific when I say this. It's not like that foods heal your body, but more so what it does is it puts your body in a predicament to heal itself, because your body has the capabilities to heal itself. And when we put certain foods in it, we can either empower that, right, or strip away that, right? Okay, so when we're talking about detoxification, you can put your body in a position to detoxify itself. That's why I love— I actually just finished working on, and I'll give you the information, um, but I— in a few days. But I just finished working on, um, an entire, um, organ detox, all the vital organs in the body. I'm talking about from the skin to the kidneys and the liver and the colon, just a full body detoxification. Because people don't realize how detox— how toxic their bodies are. If you're wearing bunch of lipstick and makeup every day. And I get that you want to look pretty and stuff, but you got to give your skin a break from them toxins. Those things are highly toxic. Uh, um, certain detergents that you use, um, um, deodorants, um, you know, I use— I do a lot of essential oils now for fragrance and stuff like that. Bath bombs— these bath bombs have carcinogens. And, you know, I'm making sure that your air is clean, changing the filters in your house. I mean It's a lot, you know. So, but this causes leptin resistance. And so, and even the toxins that come from like silver fillings in your mouth, the mercury— I would actually tell you and encourage you, at some point, if you got silver fillings in your teeth, get them removed and get them replaced, because it is extremely toxic. And there are many studies that show the devastation of, of, um, of mercury and silver fillings and stuff like that. And you better watch it if you're getting the flu vaccination and the immunizations and stuff. I'm not going to talk about that. I done did enough on flu vaccinations. I got a video somewhere over a year ago on Facebook Live on my page. Go look for it. I expose every single toxic chemical that is in the flu vaccination. So Yeah, I'm not even gonna go there. I gotta— okay, so because I got to get through this really, really quick because I want to tell you what to do. Okay, so here is what you do. Um, first of all, you have to take action to reduce inflammation. And so inflammation is a huge issue. There was a doctor who did over 5,000 heart surgeries who finally said cholesterol does not cause heart problems. Inflammation is what was causing heart problems. And so you need a good, um, said the dentist swapped out the fillings. Good. So you need an anti-inflammatory, uh, diet. Okay, so inflammation is the issue, and so you need to eat foods that are, um, that reduce inflammation in the body. And a few things, um, that I do, you know, it's basically health, you know, using healthier fats. I do Creole oil and, um, and eggs and grass-fed beef if you eat meat. If you don't eat meat, that's that's perfectly fine. And, uh, you know, olive oil, just make sure you don't heat up olive oil. Olive oil is not to be heated up, okay? So just letting you know, if you heating up something, you got to do real butter or something like that. Um, so, um, wild-caught salmon, you know, I love avocados, I eat them every day, but these are anti-inflammatory type foods, um, that can help to reverse inflammation in the body, okay? And so, um, reducing fructose and consuming fructose is an issue. And about 74— they say about 74% of processed foods have fructose in it. They're hidden. They're hidden in the dressings and, and everything, even the good stuff that you don't think is hidden. But yes, uh, reducing fructose. Now this is what I would say again: if you are not— if you're struggling with weight, I'm, I'm okay with fruit. I like fruit if you're healthy and you're not trying to lose weight and stuff. But if you're having a weight problem, give up fruit. Fruit has fructose in Fruuctose goes straight to the liver and it turns into fat, and it does cause a fatty liver. It makes it hard for people to, um, be able to, um, lose weight, and it affects leptin levels dramatically. And so you have to give up fructose, make, you know, metabolize your body back right, uh, get your hormones back in balance, and then you can come back in moderation to stuff like that. But in the meantime, if you have some issues with losing weight, I would give up the fruit. Now, this can seem overwhelming, but it's not overwhelming. Just listen to it over and over again. Take it one day at a time. It— I'm giving you a few steps, which is reduce your sugar and your grains, like I just said. Eat healthier fats. Now, healthier fats are gonna cause your calories to come up, but again, we're not worried about calories in that way. You know, I'm not saying that you can't go overboard with calories. Um, but, uh, it will— it, you know, this is again not a calorie-restricted diet. It's not about you counting calories. It's about you eating healthy foods. Um, of course detoxifying the body is good, but when you begin to eat properly, you will detoxify the body. Now here's another thing that, um, here's two— a few more just very simple things. Again, this is not, um, this is not overwhelming. Yes, if you eat a lot of fruit, give up the fruit for now. If it's— if it— I'll give up— I will give up most fruit. I mean, the only fruit that maybe I wouldn't give up maybe is cherries and berries. But just be very careful because again, it— but bananas and mangoes and pineapples and the apples, and I would give all of that up because again, they're high in, they're high in sugar. And if you can't lose weight, this is what I'm trying to tell you. If you cannot lose weight, you have a hormonal issue. You have a hormonal issue, and fructose is not going to do anything but add to the problems that you have. You have to reverse this issue of leptin resistance and Yes, it does mean that there's a little bit of extremities that you have to have until you're able to lose the weight, until you're able to get your leptin to be able to communicate properly with your body. And, and it will happen. And once it does happen, you can, you can— I'm— this is not— again, this is just to fix the issue so that you can be— because I don't want you fixing the issue with these quick, you know, like, I need to lose 10, 15 quick pounds to get into the— you know, that's messing your body up. We're talking about long-term stuff. This is not like you drastically losing weight overnight. Like, you know, you talking 1 pound a week because it's a lifetime, you know, it's a lifetime. So, and, and your body is going to get back normal and you're going to be able to lose weight and look good for the first time and feel better. Trust me, okay? There's just some small little steps that you got to take. But I'm telling you, if you have a hard time and you see— I see people who working out at the gym and stuff and I'm like Um, you know, I'm looking at them for the last 2 years and it's like, man, you know, this— something's not right, you know. Um, and you don't want to be doing all of this work to not get the results that you need, okay? And again, if you're always hungry and you're never satisfied and you looking through them, you find yourself psychologically just going to the, the refrigerator to look through and you just standing there like trying to figure out something to eat, you probably got some leptin resistance, okay? A couple of more things real quick and I'll let you— I'll let you go. Um, high-intensity interval training, okay? And I would do it fasted. Um, this is not going to the gym. I just— when I see people now, it's okay. I do endurance training too. I love cycling and things like that. I love going for loop jogs and stuff, you know, for a few miles. That's fine, you know, you're gonna just burn fat right then and there. You're not burning nothing else after that. You can forget about it. And especially if you start off with a 1-mile run, you're not really getting into no fat burning levels. You're just not gonna do it. You got to get some weights in there, got to build some muscle, got to do some high-intensity interval training. What this is is burst training. This is not you cruising on a, uh, one of a bike or something. This is— or elliptical— you— this is quick bursts of energy where you exhaust yourself and then recover. You know, maybe you, you're, you're doing a quick burst for like 20 seconds or, or 25, you know, sometimes 10 seconds if it's all exhaustion. But, you know, 20 seconds and then you're resting, you know, for 90 seconds until you get your energy back up to do another quick burst. And you're doing this, you know, maybe 10 reps or whatever, you know, maybe anywhere between 15-20 minutes. But it's high-intensity interval training, and this kind of exercise helps against leptin resistance, okay? So it helps to, um, give you the leptin that you need for your body to, to be able to be satisfied, but also it doesn't cause that resistance there. And so it helps to again reverse leptin resistance. And we're talking about reversing leptin resistance so your body can become fat. Very simple. Change the way you exercise. If you're the person that's at the gym and you're taking long walks on the treadmill, or you're cycling, you know, for an hour at a nice endurance pace, well, you know, you're getting a good workout. But no, you need that energy burst. You need them sprints. You need, you need to sprint on the, on the, on the, uh, the cycling. You need to, you know, whatever you're doing, it needs to be a quick burst. It could be anything. It could be running up some stairs. Stairs. It just— you need to exhaust yourself, and you need to do that over and over again for about 15 minutes. All right, um, and then the last thing is, uh, the last thing is making sure that you get sleep. I get you on, you know, I'm— I can do 3 hours of sleep and feel good. Well, I'm telling you, it messes with leptin levels statistically. And this is not— this is people who have had leptin levels, and you can get your leptin levels checked also. You can have serum leptin levels checked from your doctor. And anything over 12 o'clock— I mean, 12— anything over 12, um, you are leptin resistant. So it's not good for you, but you can get them checked. But, um, getting adequate amount of sleep, statistically, um, you know, getting small amounts of sleep does cause leptin resistance. And so again, if you're that person that's getting 3 and 4 hours of sleep, you're not getting enough. I, I say 8 hours. I don't care what you say. I have— I did research for Alzheimer's and Parkinson's for over a decade, working under, um, under brain surgeons and doctors, um, so, and a neurologist. So I, I was the person looking at the data and analyzing data, and, and I was the person collecting the data from here to Baltimore. I mean, all over the world, okay? So, um, I understand the effects even of lack of sleep with, uh, sleep, um, uh, or from sleep deprivation with, uh, brain deterioration, Alzheimer's, all of that stuff. And it does cause it. You may not think in that because you think you're young and you think you're good, but what you don't realize is the functioning of your brain and the decay of your brain activity. And, um, and you don't understand it from a hormonal level because you're not waking up taking your hormone levels to see where your leptin levels are, where your insulin levels are, and things like that. You're not doing that, so, um, you don't understand how it's probably affecting your body on a hormonal level. So, uh, make sure that you are— I don't care if you don't get sleep, you better take some melatonin, you better take something and get yourself to relax and go to sleep. An Epsom salt bath, some magnesium at night, uh, maybe a handful of cherries. Sometimes that helps you sleep good. There are things that help. Um, turn the lights off, get off your phone. The lights on your phone causes a trigger to your brain to not go to sleep. Put your phone down, you know, read a book, um, write in your journal, do something relaxing. Turn the TV off, the light is going to keep you up. Do what it takes to get your sleep at night because a lack of sleep causes a lot of— plays a role in a lot of diseases that people don't realize. And so if you're leptin resistance, you need to get some sleep, okay, at night. So you need to start planning to go to bed sooner. If you get up at 6, you need to be in bed by 10, okay? Um, get you some rest, all right? So these are just, again, some simple things that can reverse leptin resistance. There's a lot more I could talk about, like thyroid issues, insulin issues, um, but this one is like a secondary hormone, and that's probably why it's not talked about as much. But I did want to talk about it to help you understand why maybe you're overeating and why you never get, uh, full. And, or if you do get full, you come back, you know, 30 minutes later, you know. Of course, when you're eating desserts, high carb diet, high sugar, corn fructose, all of that stuff is definitely going to trigger you to keep wanting to eat over and over. And it's also so that people can understand why people struggle with obesity. It's more than just willpower. It's more than just a choice. This is— these are biological issues that affecting this person, and the odds are going to be against them because they have to reverse their— the hormonal effects of their body, all right? And, and really, the only solution that most people have had was you got to eat less, starve yourself practically. And that's not fun, and it's not easy, and it's not something that's going to last forever. They may do it a short period of time, then they gonna gain the weight back. Then this— oh, this, this, this cycle is going to deteriorate their bodies even more from being able to burn fat. All right, and so, um, if you want to be able to have your metabolism healthy, burn some fat, you know, have a clear mind, be focused, all of that, then make sure, you know, that you take the steps that I gave you. All right, so, um, I hope that this helped, uh, to give you a little bit of information that maybe you did not understand. Um, losing stomach is, is all about fat-burning foods also. Um, and, um, I always encourage also, uh, muscle building and resistance training. All right, so I am, uh, I'm going to send the replays out to you, don't worry. If anybody got any questions about anything that they have ever purchased from me in the past, I know sometimes people put comments, please visit me at info@healthyandbetter.com. We'll make sure that everything is taken care of for you. Um, other than that, I try to go back and look to make sure nobody, you know, said anything because sometimes they'll come on Facebook Live to say, hey, I didn't receive a link, which I totally understand. But I do want to get the information that I have. Customer service at info@healthyandbetter.com. Thank you so much. Um, be on the lookout. In a couple days, I'm going to be releasing the information on how to join my membership program and my movement called Health Nuts. And it's going to empower you, give you the continual tools to be able to have access to me, to be able to help you on your health journey. In the best way that I can possibly help. I want to serve you. I want people to be empowered. I want us to do it together. I need a community of people, of like-minded people that's going to come together and be able to say, hey, we need to revolutionize our health. It's for everything. It's important. Everything in life filters through it. So be on the lookout for that. I'm going to send my email. If you haven't signed up, make sure you sign up on my email list, and I'll be sending it out on Facebook also. So don't worry, I'll I get the information to you. All right, thank you guys so much again. I will be doing a Q&A this week, so I know I've done some back-to-back Facebook Lives, haven't got a chance to get your questions answered, but in a couple of days, I think around Thursday, I'm gonna do straight Q&A for you, be able to ask any questions off of any of these Facebook Lives. Watch them again, go back and watch the last ones if you have not seen them. They are amazing information for you. All right, love you guys, and you all enjoy the rest of your day. Thank you so much for taking the time out to be with me. I love you guys. Have a beautiful, beautiful day. All right, all right.