Ep 62: How to Navigate the Holiday Season Without Gaining Weight or falling off Track

The Hormone Helper Podcast Ep 62:
How to Navigate the Holiday Season Without Gaining Weight or falling off Track

Show notes Summary:
In this episode of the Hormone Helper Podcast, Coach Andrew dives into strategies for navigating the challenging holiday season.  As November kicks in, clients bombard him with concerns about weight gain, bloating, and the struggle to maintain healthy habits amidst family gatherings.

Coach Andrew introduces the "Four Rules of Cool" to ensure a stress-free holiday experience. Rule one emphasizes daily balance, employing the 80/20 rule to maintain consistency. Rule two advises eating with the stomach, not the eyes, by tuning into hunger and fullness cues. Rule three focuses on activity, urging listeners never to miss two days of exercise in a row. Finally, rule four addresses the impact of people on choices, encouraging a firm commitment to personal decisions.

Excitingly, Coach Andrew announces a special Black Friday promotion on his group coaching program and Hormone Reboot program. From November 24th to December 3rd, both programs will be available at a 30% discount. There are Huge transformative potential of these programs, helping individuals achieve their health goals without the need for a January 1st restart.

Resources mentioned in this episode:
Black friday Program special: www.fit4allfitness.com/blackfridayfitfam 
Joining now ensures progress by January 1st, avoiding the common pitfalls of holiday weight gain. 

Transcript

0:39

Hey everyone, Coach Andrew here and welcome back to another episode of the Hormone Helper podcast. It's into the second week of November and already I have clients starting to ask questions on how they can navigate the holiday season and how they can navigate family outings that are coming up. I personally love the holidays as it is an opportunity for me to spend time with family as well as eat some great food but I think for most people the weeks of like... November 20th to Jan 1. This can be the time frame where they're going to gain the most weight, where they feel the most bloated, maybe have the hard time getting in their workouts, as well as start to feel the pressure from friends and families to eat and to drink like them. That sucks. That really, really sucks to hear because there's not one single person who doesn't want to fully enjoy and be present in a holiday. Realistically, you can't do that if you're or sitting at a family table pretending to pick up the lettuce when you actually low-key wanted the stuffing and steak that next to dad's side of the table. Okay, I say dad's side of the table because for me that's where all the meat is on the dad's side like my dad has three brothers and they all put all the meat over there and then it like starts to get greener as it goes to the other side of the table. But uh Yeah, the reason why I'm doing this podcast is I'd like to share with you essentially how you can go about navigating the holidays so you can spend the bulk of your time worrying about if people like your gifts instead of thinking about if people are actually judging your food choices. Now, I know that everyone's holiday experience is different, but the way that I tend to approach this with my clients is really to share with them what I like to call the four rules of cool. I call them the rules of cool, not because you get sweet shades while sharing them with people, but because by following them, you're gonna be cool and calm and collected when making choices on holiday foods, maybe doing your workouts and making sure that your habits stay into place during this time of year. What else was that? Oh yeah, before I forget. after the four rules as well. I'm also gonna spend some time to chat about something really special that is coming up for the end of November for you guys because I'm super excited. But for starters, I wanna get into these rules for now. So let's dive right into this. We got rule number one. Here's what rule number one is. Daily balance outweighs weekly balance. So when I'm talking about daily balance, I'm referring to the 80-20 rule. That's 80% of the time. We want to have our schedule to be the exact same, do the exact same things, live the exact same way, and the 20% being the dinner outings, the family gatherings, and things we can't control. This rule really just comes down to calories in and calories out. So what I'd like to explain with this is essentially most people try to basically be as good as they can between like, Monday through Thursday, and then Friday, Saturday, Sunday is where the weekly imbalance comes out, where they're having multiple things. They might have a lunch with a family member, then they go to dinner for someone else's house, and then it's breakfast with another family, lunch at another place, and that entire thing sets off and offset all of the good things that you did Monday through Thursday. So when I'm talking about daily balance, Essentially what I want you to do is basically treat every single day like it is just a regular day that you're going through. So from a food perspective, all of your food habits maintain the same. What I mean by that is if I know I'm going out to dinner at a family or friend's place, I'm going to eat my breakfast, I'm going to eat my lunch, I'm going to have my protein shake in between my lunch and when I would normally have dinner. I treat everything else the same. I'm not trying to save calories before I'm going to dinner. I'm not trying to cut my breakfast out so I can eat more later on, because what happens is if I do that, by the time it gets to dinner, I'm gonna overeat, I'm gonna eat out of control, and then it's gonna result in me imbalancing the entire week. From a workout perspective, I always workout first thing in the morning. Typically it's around 6 a.m., or not 6 a.m., look out. It's either five or it's seven, because I got someone I speak to from a coaching perspective at six. So when I'm working out, I know that those two times during the day are times where I work out, and four times a week is essentially my non-negotiable. So I treat it the same thing. I don't over train or over exercise if I know I'm gonna go out to eat. I just have my set workout days and I eat that way. Because as long as I am doing the training, and as long as I'm eating breakfast, lunch, and I have all my snacks the same, when it comes to the one meal with family and friends, it's not gonna throw off my entire routine. As a matter of fact, I'm gonna show up to that meal, not be super hungry, because I'm never really hungry anyways, because most of the time, again, if you're eating consistent meals, you shouldn't feel hunger. I've already worked out, which means that I burned the calories, so I can actually just show up and enjoy the food that is there. And that's basically what you should do. The reason why this works when you practice this daily balance versus trying to save all of this and then... cram everything into your weekends, is from a weight loss perspective, even an inflammation perspective, let's talk about the weight loss first. Weight loss is really about calories burned versus how much calories you've eaten. So what I mean by that is 3,500 calories equals one pound. 3,500 in surplus means you'll gain a pound. 3,500 in a deficit means you're gonna lose a pound. So. If someone is in a 200 calorie deficit every single day, then at the end of every week, they're gonna be burning about 1400 calories, which is almost half a pound. That means even if you were to have one dinner that was off or go to a friend's house and eat something, or maybe you have a couple of drinks at a bar with a friend or colleague or a family member, it's one out of those seven days, which even if you're up by 200 calories or 400 calories, it hasn't gained a full pound, so you're actually not gonna change in weight. And this is where daily deficit or a daily change in adjustment in your food can really, really help you during the holidays. So by practicing that just daily flex of 200 or 300 calories where you're staying under during these times, you can actually Go out and do the things that you want without having to worry about it affecting your weight. Now, let's add in the inflammation part. Things like bloating, IBS issues, digestive issues, typically come from eating bad food or really high calorie food in condensed amounts of time. So you have breakfast, lunch, and dinner for three days, that's all out and it's all not good quality food or maybe all not food that you're used to, then you're gonna experience a week of digestive issues. if out of the seven days I maybe have three dinners in which I've gone out with family, because I've treated breakfast, lunch the same way, I've done my same routine, I've done my same workouts, I'm doing my same hydration, those three or four meals or family outings that you do actually don't set off a digestive issue, they don't set off inflammation, because for the most part during the week, you are eating, working out, and drinking the same amount of water as you would any other week. It's about normalizing these family outings. It's about normalizing when we do travel. Because I'll tell you something, when I go on vacation, I've never gained weight a single vacation I go on. When I go to family or friends' houses, I'm not worried about my digestion. I'm not worried about the food that I'm eating. because I know that I'm practicing that 80-20 rule. And that's what it is all about, making sure that you've got that daily 200 to 300 calorie flex, you've allotted for it each and every single day, and a couple times a week, you go over that flex, it's not a big deal. Versus now, if we look to the weekend, if we have breakfast, lunch, and dinner that's out, each of them are 1,000 or 1,500 calories each, depending on a breakfast place. whether or not you're gonna have a glass of wine with that, whatever that is, now in just two or three days, you can be at a pound and a half or a two pound gain, now your weight changes. So I tell every single one of our clients, you basically wanna practice, so the rule, and I'll say it again, daily balance. Daily balance outweighs weekly balance. So that is rule number one. Now for our second rule of cool, and this one is based mainly around food. The rule is eat with your stomach and not with your eyes. So this is really based off of hunger and fullness cues. Many people over the holidays overeat, not because they're hungry, but because they see all of this great food and our eyes stimulate our sense of hunger, and we actually eat more than we recognize we're supposed to. Sometimes it can take up to half an hour for our body's hunger and fullness to actually fully register if the stomach is full. And I don't know about you, but I can be pretty fast eater. In half an hour, like half the kitchen table will be, the table, the legs, everything. I'll eat it all, and then I'm like, oh wow, yeah, I'm actually super, super full. Now I'm over full. So a large thing with hunger and fullness is for visually, and I'll talk about the visual aspect first. Visually, you wanna control yourself visually. So the way that you can do this is by plate size. So typically, when we fill up a plate, that indicates visually that we have a state of fullness that is on our plate. We have accepted from a visual perspective, this is my full meal and anything outside of that, I'm probably going to be full. So I always tell people, whenever you go to a friend's or a family, a family member's house, ask them, hey, what is the size plate that we're going for? Or if you see it's a really large plate, ask, hey, can I have a smaller plate? And people always have multiple sizes of plates. I've never had anyone question, why do you want a smaller plate? They'll give you a smaller plate and fill that plate up. Fill the plate up and it's gonna look like it's full, but you're gonna be eating less food because the plate is actually smaller. From a visual perspective, you get the fullness that you're seeking, and that's the big thing. Second thing from a visual perspective is finger foods, small appetizers. Our body wants to get a taste of everything. So visually, whenever we're presented with new food, our body will say, am I hungry? And it will confuse your hunger and fullness signal to encourage you to eat again. So what I tell people is whether it's with finger foods or even if you're doing food with multiple courses, if you're gonna do finger foods, stick 100% to finger foods. Go ahead and peck for the remainder of that evening as opposed to sitting down for a full plate because visually, every time you see something new, your body is going to question your hunger and your fullness cue. That's a big aspect. So now to talk about the eating with your stomach part. Most people cannot recognize their true hunger and fullness cue. And this is something that I work on with a lot of our clients in our group coaching program, is really explaining to them that there is habitual hunger and there's hormonal hunger. Habitual is based off of routine. So if everyone else is eating, should I be eating? If everyone else gets an appetizer in front of them, am I hungry? Or if everyone is eating at the dinner table and I'm sitting down at the dinner table with them, every time I sit down at a table, I experience hunger. So am I hungry? Habitual hunger you want to eliminate with family outings and with vacations. It's really easy to do this. So from a hunger perspective, one of the biggest things is for you to eat, and this connects to rule number one, it's about eating your regular meals through the day. Don't show up to your family event. Don't show up to dinner. Don't show up to the lunch. Super hungry. Don't skip a meal and come with hunger because hunger means that you've been hungry for a while and you're going to overeat to fill yourself. Eat breakfast normal, eat lunch normal, and when it comes to dinner, have a full glass of water before you eat anything that's on your plate. The glass of water is actually going to go into your stomach and if your stomach, fills up with that glass of water, what it means is that your stomach is already full. You're actually not hungry. However, if you drink the water and you still feel the hunger, it means that there is nothing processing or digesting in your stomach, and that is true hunger, and that means that you need to eat something. So it's about understanding that habitual piece. Now for the hormonal piece, it's about never letting yourself go hungry. So just like from a visual perspective, I want you to fill that entire plate and just eat that single plate. By eating the breakfast, lunch, and dinner, by keeping your routine mainly the same with your food, when you show up for that family outing or for that holiday outing, you're not actually going to have this ravenous feeling of hunger that you're gonna have to overeat. This allows you to eat with your stomach and not with... your eyes because when we eye eat, we overeat and that's when we're going to have all the digestive issues, we're going to have all the bloating, we're going to have inflammation, we're going to have swelling which will be edema or putting on water weight like your ring fingers get tight and everything and that's an indicator that hey maybe that's an overheating issue. So that's rule number two. All right rule number three. So rule number three you guys, this one is around activity. I created a rule around activity because activity over the holidays is just as important as watching your food and being balanced. My activity rule, and this really is for your entire life, it actually doesn't have to be regarding the holidays, but it's especially important around the holidays. The rule is never miss two days in a row. A big part of activity is about calorie burn, not just about muscle growth and development. whether it's high intensity interval training, whether it's strength training, essentially after the workout, for up to three hours afterwards, we could be burning calories just to get our heart rate and to get our muscles recovered and shut down properly. You wanna take advantage, especially, especially on days where you know where you're gonna be going out or days where you know you're gonna be eating things out of your control. You wanna keep your activity routine consistent. So if I do my strength training four times a week for example, I could burn an average of 400 to 600 calories just from those four workouts. For about an hour it's about 400 to 600 depending on what style you do. So even if we just say 400 calories, 4 times 4, 8, 12, 1600 calories that we're burning, that's half a pound. Remember the 3500 calories equals one pound. So if I'm burning 1600 calories with my activity, if I go and I have a dinner and I'm a little bit over, maybe I have a dinner and it's 1200 calories, it actually doesn't matter because my activity has accounted for that. And this is where you cannot miss two days in a row. From a habitual standpoint, if we are always ensuring that we're working out essentially every other day, we're still gonna get the calorie burn and the body's gonna keep the activity as a habit because activity as a habit creates dopamine, it helps create hormones in your body and if we lose these hormones over a two day span, it actually makes us significantly more difficult for us to then start back into activity. So I live my entire life never missing two days in a row. so I can always get the best hormones for my body, so I can always feel the dopamine, that feel good hormone, and I can always ensure that I have my steady calorie burn. So, from an activity perspective, this doesn't mean work out every day like a madman. This doesn't mean, oh, I'm going to dinner, so I'm going to do three hours of cardio before. That's not what this is. I don't want you over-exercising, because that also is not good. What I want you to understand though, is that activity has a place in the maintenance of your inflammation and in the maintenance of your metabolism. So you wanna make sure that you have that habit and routine every other day, something with activity, that it's as a part of it. So that rule is very, very simple. Now the key to this, the key to this is to make activity and put it in a place where it can't be avoided. So, You know, I shared with you earlier on this podcast episode that I do my workouts in the morning. I do not do them past five o'clock because if I did them in the evening, I wouldn't do them. Just too much stuff is going on. By 5.30, I finished off my work day and for me, I've checked out. It's significantly harder for me to do that then because I'm mentally drained and I'm physically tired. So I put my activity in a place where I can't avoid it, which is in the morning. It's a part of my routine. My cold tub, my workout, my shower. Or sometimes vice versa, workout, cold tub, shower. It allows me to then get that hit of dopamine, which makes me feel good, and then continue out the rest of the day. Now, because I've been so consistent with my activity, when it comes that one day, and for some reason I can't miss the workout, or maybe I'm listening to my body that day and it feels really fatigued, the second day, hormonally, My body's missing those hormones and I'm itching to do my workout. That's where, you know, if you've ever had people be like, like working out is just something I do, it's a part of my routine, like I can't miss my workout. It's because from the hormone perspective, their body is asking for those hormones. It's asking for that inflammation release. So that's why you can't miss two days in a row. Simple rule, but especially important over the holidays. Now, finally, our fourth rule, okay? For me, for me, this one especially, it was early on for me to build a rule around people. Because let's be real, sometimes there are people in your family or in your friend circle that enable bad eating. Maybe they keep you drinking longer than you should. Or maybe they just have a way of making you do something, even if you feel uncomfortable with it, like, ah, just eat this piece of cake, it's not a big deal, right? I know that this comfortability is something that I used to tend to justify and it's an experience that I have a lot of being in the health industry. What I want you to remember is if you think you're being pushed or you're being judged for your food choices and your drinking choices, you should put yourself in my shoes. Both me and my wife, Lorna, we have always had eyes on us, even outside of holidays. That's because as coaches... People always think and assume that we have to eat the healthiest, that we have to be the best, that we're only drinking water, that we never drink coffee, that we never have sweets. So there can be this lot of unconscious pressure on me to always eat healthy and always eat things for other people. But also too, there's the pressure of friends and family members who might challenge my values because they feel uncomfortable with theirs. and that's really, really important. So here's the rule for this, okay? The rule is if you say yes, make it your yes. And here's what I mean by that. This comes with a personal story. I remember the first year of me being a personal trainer and I went to, I believe it was a Christmas, yeah, I think it was a Christmas. That was at, yeah, it was Christmas. So sitting down at the table and I was like, I want people to like me, I want people to see that I'm the best trainer. So it's Christmas and I've eaten clean this whole day, I'm just going to eat clean. So I packed my own food. And in packing my own food, like I got weird looks, I got all this other thing, but I'm like, I'm going to eat my own food. It's totally fine. People like, you're not going to eat what's on the table. And they were challenging me, oh, how come you don't eat the sweets? And on top of that, my, you know, my family is a Portuguese background. So they... like their sugar, they like their salt, and you know, people are challenging me on the stuff that I'm eating, but it wasn't the challenge that got to me. What got to me was the fact that I was looking at the table of things that I actually wanted to eat, but out of my own ego and out of my own concern, I was like, if I eat this, I'm going to be judged hardcore. They're going to think that I'm not a good coach. They're going to think that I'm being hypocritical because I'm having a slice of cake. or I'm having one of those custard tarts that the Portuguese people eat all the time, the Nautish. I love those. And in leaving that Christmas, I remember telling Lorna, like, you know what? I did not enjoy myself. I ate raw chicken, broccoli, rice, it freaking sucked. There were things there that I should, literally could have eaten. It was literally right there, but not only could I not have eat it there, I couldn't take it with me, because at that point, I would think of myself as hypocritical. And it didn't make any sense because in reality, I was healthier than the majority of the people there. I was exercising every single day, and nothing was gonna change from that one meal. And I recognized about, like I said, those two years in the personal training, that like, you do not have to live a thousand percent each and every time. That's what really made me adopt that 80-20. So from this rule of like, if you say yes, make it your yes, what I mean by that is you should never have anyone push you into saying yes or into doing something that doesn't make you comfortable. So one thing that me and Lorna don't really do is drink. Lorna never drinks. She doesn't like to drink at all, it was never her thing. And me, I stopped drinking, and by stop drinking, I mean like drinking. weekly, I stopped drinking probably about five years ago, because I just found that it was a waste, it made me feel like crap all the time, and it never benefited me. Like I would always just drink, because socially that was the thing to do. And that's where it's like, if you say yes, make it your yes, are you just doing it, because socially it makes you feel more comfortable. So like, do you just eat a bucket ton of food, maybe even things that you know set your stomach off, because you're like, I just... everyone else is eating the cake, so I'm just gonna eat it. Or everyone else is having the fourth glass of wine, so I know I'm gonna have a headache, but let me just have the fourth. Because in the moment, it might feel like, oh, okay, this is fine, but it's always the next day or the next week in which you pay for that choice. So remember, like you saying yes and it not being your yes, you telling someone, okay, I'll have that slice of cake, oh yes, I'll eat the food, like, and you not wanting it. or you not wanting to drink more, you're actually letting yourself down. The higher version of you, you're telling that highest version, I'm not important, I'm not valuable, I'm caving to someone else's decision. And remember, not every family member is gonna do this maliciously to you. They're not gonna pressure you into eating food because they want you to gain weight. They're not gonna pressure you into having a drink. because they want you to be like, oh, I thought you weren't a drinker. Most people do it because we have learned as a society to celebrate things around food and drink. And that's why the holidays can be such a challenge. Because most people think if they're in my house and they're eating and they're drinking my alcohol, they must be so happy. So when someone doesn't eat as much food or they're not drinking while everyone else is drinking, internally, their value system goes they must not be having fun. When the reality is, is it's simply a matter of saying, I'm having fun without the food. And that's the way that I've navigated this. So from a yes perspective, I say yes to things that I want. If I want the piece of cake, I say yes to it. If I don't, I say no thank you, I'm full. If I wanna have one drink with my friends, not a problem. Hey, pour me one drink. But if they go to pour me the second and I don't want it, I say, You know what, actually, I'm just good with this one drink. Why don't you go and grab me a water? I choose the yes, and by making my yes, it actually makes me more confident in making decisions. Now, if you've never said no before, here is your permission to say no. You owe no explanation to anybody about what decision you make with your food over the holidays and what decisions you make with drinks over the holidays. even when you can leave over the holidays. It's about saying no. And now, the way that sometimes there might be a few people in your life that are like, oh, but like how come you don't do this? Or, oh, you never eat this way? It's very simple. I choose to live my life by my own terms. Saying that in a nice way is, if I'm hungry for the piece of cake, I'll get it, but I'm not hungry for it. If I want the drink, then I'll pour it myself. But right now, I don't need it. And here's the key line, because I don't need those things to have fun. That line is so important, because what it does is it shows everyone that your value system is not their value system. By saying, I don't need this to have fun, means I'm having fun right now without the piece of cake. I'm having fun right now without the extra drink. Any good family member, any good friend, any good partner will hear those words and go, awesome, I just wanted to make sure that you were having fun. Or that makes total sense, hey, let me get you more water. So this rule is probably the most pivotal rule because during the holidays, we can all cave to peer pressure. But if you say yes, I wanna make sure that you make it your yes. That's a big thing. Right? Now, like I said before, these rules, they can be used not just over the holidays, they can be used when traveling, they can be used with regular outings, and it's really about practicing a sustainable way to eat, exercise, and to keep your habits on track so you don't have to keep restarting up in Jan one, like most people. Because most people, they completely overdo it over the holidays, and now they're on track basically day one, Jan one. and they're struggling with all these issues wondering how to get out of it. So that's a big thing. Now speaking of Jan one, I wanna share that amazing thing coming up at the end of November that I talked about earlier because as a coach, as a coach who freaking breaks me to see when people have to start Jan one because I truly believe that each and every person can have the time, can have the capacity, the capability, the finances, the mental fortitude. I believe that you can have all those things to begin a journey to transform and to get the body and health that you've always wanted. Now the thing is, sometimes you just need the right opportunity and the right program to hop into to teach you those tools that are needed, all while giving you that support that's along the way to help you feel confident through things like holidays and stuff. So that's why I'm so excited to share with you all that I'm gonna be launching an amazing Black Friday promotion on both our group coaching program along with our hormone reboot program. So for those of you who don't know, my group coaching program, which is also known as our Vantage program, it is a 16 week program that deals with nutrition, it deals with the training, building custom programs and processes for both. We go through habitual eating. We walk through the hormones and we also walk through digestion. And there's the accountability piece with weekly group coaching calls. It's really great for people who are looking to lose that 25 to 30 pounds, for people who struggle with bloating, for people who have a lot of digestive issues and they want to kind of tackle both the weight loss and digestion on track. It really helps with that. Best part about the Vantage program is it is in a group coaching setting. So you're working with people, like-minded individuals, our Little Fit fam that meet up every single week on our group coaching calls and get that ongoing support. It's such a fire program and I absolutely love running it. So it's on our Black Friday promotion. Now our second one is our hormone reboot program and that is our eight week program which is specifically designed to rebalance someone's hormones and reshift their metabolism back into place. So from a hormone perspective, Hormones can get out of whack, especially around the holidays, whether it's with eating inflammatory foods, staying up late at night, maybe you're missing your workouts or you're over-training, and you throw off your hormone system. And that actually slows down your metabolism. So it's a great program, again, run in a group coaching aspect, for you to be able to change up your hormones, balance and stabilize your inflammation, and then get your metabolism back on track. So it really helps from that hormone piece. A big thing with the Hormone Reboot program is it does exactly what it says, which is literally reboot and get that kickstart both in your health and fitness journey, which is really great. So both of these programs are on the Black Friday special and they're going to be running from November 24th to December 3rd. That's when the promotion is and they're going to be available for up to 30% off. And I do this every single November. Every November. because for me, I would rather that someone take the opportunity to join now than to wait those extra months just to make that decision. And one thing I'll say is like, if you've been listening to the podcast for the past year, if you've been back and forth on whether or when the right time is to join or to take a change in your journey, my friend, this is your time right now. It is your time. right now to join the program. Now in terms of where to go to join, you can head on to our website. It is www.fit4allfitness.com. So it's fit4allfitness.com slash blackfridayf-i-t-f-a-m. And of course I'm gonna drop this link in the show notes, but it's fit4allfitness.com slash blackfridayfitfam. All one word. So there you can go and check out the programs. You can learn a little more about them as well. There's more detail as well as sign up for them too. Now, please know that I don't have a million spaces to accept in November. So there are limitations to how many people I can take on for each program. So what does that mean? It means that you should freaking go right now into the show notes and check them out before the spots get taken out. Now, the best part about signing up for the group coaching or the hormone... program now is by Jan 1, you're actually already going to be hitting your goals instead of starting then with a bunch of extra weight or additional IBS challenges to deal with. I would love to have you as a part of our Fit Fam. I would love to have you as a part of this process. I would love to help you and get support over the holidays, but even if the program right now is not for you, utilize these four rules. Utilize them keep them in your back pocket keep them in your lives keep them present and hopefully that will be good for your holiday as well So any questions you got feel free to reach out. Otherwise, that is all for this episode for me today I love you all and we'll catch you on the next episode. Bye