Q&A on my muscle gain phase - part 2

Today we're answering a bunch of questions submitted by our podcast listeners, all about Ruby's muscle gain phase, as she starts to wrap it up 🏋🏽‍♀️

In part 2, we're answering...

🍒 Do you do scans to measure actual muscle gain?
🤔 As a coach, how do you determine the length of a gain phase for your clients
🫣 Do you plan to do a short maintenance phase after your surplus before your deficit?

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The Eat Like Ruby podcast is not a substitute for professional medical or dietary advice.
The advice given in this episode is general in nature and should not be used to treat any medical conditions, health conditions, illnesses, injuries and/or any nutrition related conditions, deficiencies or similar.
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Transcript

SPEAKER_00 0:10

G'day fam, welcome back to the pod. I am back today doing part two of our QA, all about my muscle gain phase. So in the very last episode, we did part one. I think we answered about five to six questions in that one. And today we're just gonna pick up where we left off and answer the rest of the questions, or most of the rest of the questions. Not all of them, but pulled out some good ones. We've got about four or five here in this episode. So if you're interested in the whole muscle gain combo and you haven't listened to the last one, um, go back and do so if you're interested. If you're not, what are you doing here? But otherwise, I'm gonna get into it. So, the next question we had, this question does kind of set me off. I'm not gonna lie, guys. But please know that this this I get set off by this because I get passionate about it, because I've seen too many people look at this in what I would consider to be the wrong way, just because it has like a shitty impact on their mindset. So what I'm talking about is the question says, Do you do scans to measure your actual muscle gain? So I've done a few rants about scans on the podcast before. And again, please know I don't do those rants to offend people. I do it because, like I said, I've watched so many women just use scans in the shittiest ways over the years. And I just get fired up about it because I'm like, bro, stop using them. Stop using them, especially if you're using them in this way. So I might get a little bit fired up here, but just know, like always, I just do it with love because I don't want to see people deal with shitty mindsets if they don't have to. So first thing I'll say, I've said this before, but I'm gonna say it again. When we look at scans, I personally only ever look at DEXA scans because we just know that any other scan has that level of inaccuracy. So when we think about, actually, I'm not gonna name names because I don't want certain brands to come after me, but the typical scans that we can just see either in gyms or they kind of do the rounds in the gyms, it's like the scanning company's coming this week, get your scan done. Like any of those, we know that they just don't work the same way and therefore don't have the same accuracy as a DEXA. So I just never look at them. And I've said this before and I don't mean any offense, but if people send me a scan that's not a DEXA, is literally in one ear and out the other just because we know it's not accurate. So I want to look at accurate information. And especially if we're looking at something like me and somebody of my size pursuing a goal like muscle gain, if we think about the level of inaccuracy on these scans, when we think about me pursuing muscle gain, I'm not gonna put on 10 kilos of muscle in five months, right? Like we actually just know that that's not possible. So we're looking at small numbers, and the smaller the numbers, the more these scans are shitty to look at because we know that the finer details of them, like they do have that level of inaccuracy. So the finer details aren't correct. So when we're dealing with someone, like I said myself, being around the size that I am, we would be wanting to essentially nitpick smaller numbers. If we know that these scans aren't accurate enough for the smaller numbers to be correct, there's no point looking at them. So that's my first thing. But even if we come over and look at the DEXA, like I said, I'm a big fan of a DEXA. I'm a big fan of DEXA for bone mineral density. Like I think women should definitely get DEXA scans at times to check on bone mineral density and be able to know where that's at and know if you need to work on it, etc. So can't stress enough. Big fan of DEXAs. And then if we think about using them for something like muscle gain or fat loss or like body composition changes, they have a way better level of accuracy. So I actually wouldn't be opposed to looking at them for those things and to monitor progress with those things. But the reason that I say I get really passionate about it and I feel like scans can put people in a bit of a shitty mindset, is almost kind of similar to the scale. I'm not gonna get into the scale rant today. But if we look at the scans, what I think, like where my mind goes, is and stay with me, right? Stay with me, because I think more people need to hear this. If we use me, I'll use myself as an example so that I'm ripping into myself, not other people, right? But if we use what I've been working through as an example, obviously we know that my goal has been to gain muscle over the last five months. If we then reverse from there and go, okay, the goal is to gain muscle, what do we know is required or what do we know optimizes muscle growth? And if we look at that and we work through those things, we know that obviously training, and more so if we look at the specifics, looking at things like mechanical tension, progressive overload, etc. We've obviously spoken a lot about like the point of training and the real nitty-gritty of like how training works. So I'm not gonna get into that today, but obviously those key factors of, like I said, mechanical tension, progressive overload, overall volume, frequency, things like that. Like we know there are certain things that we need to have in place with our training to optimize muscle growth. We also know that muscle growth is optimized when there is at least sufficient, if not a small surplus of energy coming into the body. And again, we've spoken about like the real nitty-gritty of what's going on there. Obviously, the body wants to make sure it has energy when it goes into those training sessions to pull off all the things we just mentioned. We also know that the body then wants to come out the other side of that session, start going through MPS, recovery, and we know that it's going to draw on excess energy to do that. So that comes back to that point of we know that we need to have sufficient energy, if not a bit of a surplus, there, so that the body always has the energy that it needs to optimize that muscle growth process. And then if we think about the other factor that's at play there when the body is going through something like MPS and recovery, et cetera, it's gonna draw on protein. So we've spoken about that before on the podcast as well. When the body's going through that process, we want to make sure there is protein available for it to utilize to optimize that process. And then if we kind of look at that as a really quick summary as a whole, we obviously know that we want those key factors of a training program happening. We want to make sure there's sufficient energy to carry out those factors. We want to make sure there's sufficient energy when we come out of a good quality training session like that for the body to then go through MPS, for the body to go through recovery. We want to actually prioritize recovery, which is prioritized by making sure we've got sufficient energy, making sure we've got sufficient protein, obviously we have sufficient rest. We've spoken about all of these things individually on the podcast over the years, and I've spoken about how they're all factoring into my muscle gain phase over the last few months. So the reason I bring all this up, and I really just want people to think about everything I just said. If I was to go and get a scan to see if I was gaining muscle or not, let's say I got that scan and the scan said to me, No, you are not gaining muscle. I would then come over to those things and go, Am I doing all of those things? Andor what more could I be doing? If I look at those things, let's look at training. I've said a million times in the last five months, I am training very well. I'm very happy with that training. The mechanical tension is there, the technique is there, the progressive overload is there, the frequency is there, the structure is there. Every single thing that we know is required to optimize training for muscle growth. I know I am doing. If we then come to the next thing, I know that I have sufficient energy and I know that I have the surplus of energy. I've gained five kilos in five months. We know by scientific definition there is a surplus of energy coming into my body. My body could not have stored an excess five kilos if it did not have an excess to do so, right? So we can take that one off as well. And then I have eaten sufficient protein every day for the last 15 years. Like I don't hardly track it, I don't count it, I don't anything. I just know every single day I get at least 100, if not closer, to 130, say between 100 and 150 grams of complete quality protein every day. Every day, even when I'm not tracking, even on Christmas Day, even on my birthday, every single day I am so insanely hardwired to just get that protein in. So again, the reason I say all this, stay with me. If I was to get a scan and it was to say to me, you're not gaining muscle, and I was to come over and go, what more could you be doing? Absolutely fing nothing. I am doing every single thing I possibly can to optimize this. So even if a scan said to me, No Ruby, you're not gaining muscle, what would I do differently? Right? And that that right there is so important to ask because my opinion on scans for the most part is that they are a middleman. Ditch the middleman and just ask yourself if I was to go and get that scan and it was to say to me, like, I'm not getting the result that I want, what more could I be doing? And if you can answer that and if you can pinpoint things and go, I could be doing more of this, I could be doing this differently, I could improve this, etc., just do it anyway. Just do it anyway. Don't wait for a scan to tell you that you should do shit better. Just do shit better. And that might sound harsh or funny or whatever. There's probably people cracking it, there's probably people laughing, like, however, you want to take that, take it. But that is genuinely how I feel because we really do just have a few options when we get something like a scan. A scan is either going to tell us, like, yes, you are getting the result you want. No shit show, like I can see it every time I turn on the side, I can feel it in my ass when I can't walk for three days after training. Like, no effing shit. But honestly, if it said to me like, yes, you are getting the result that you want, okay, cool, awesome. I feel like I already know that. And if it said no, you are not, that's the most important thing I would look at is would I do anything differently? No, I wouldn't. I would, if I got a scam right now and it said you haven't gained a single ounce of muscle in the last five months, I wouldn't really care because I would be able to sit here and go, well, I did everything I could. There is no regret. There is nothing that I look at, there is nothing that I'd go, oh my God, if I had known that, I would have done it better. Because from the get-go, I'm like, I will just do everything as well as I possibly can. And so the result will be what it will be. I cannot control that result. What I can control is my choices, my actions, my effort every single day. So every single day I'm gonna say to myself, what is your goal? Rubs, your goal is muscle gain. What do you know is gonna optimize muscle gain? Training, calories, protein, and all of the things required with those three that I just rattled off. So every single day I will say to myself, are you training at the best level you think you can to tick off all of those things that we know are gonna optimize muscle gain? Yes, you are. Happy days. There is nothing more you can do in that sense. You've done the sesh, now you rest, right? Tick that one off. Are you eating in a calorie surplus? Yes, you are. You are pounding 2,900 calories a day and you have put on five kilos in five months. Take that off. Are you eating sufficient protein? Yes, you are, because you've done that every single day of your adult life. Tick that off. So I really just hope people understand that. If you are someone who hangs on the result and the numbers and everything in these scans, first of all, just really think about what I just said there. If that scan were to tell you that you're not getting the result you want, would that prompt you to do something better? If it would, why don't you just do that anyway? If you think you could be doing more or doing better to work towards the goal that you have, don't wait for something external to tell you to ramp it up. Just ramp it up. Do the best you can. Why would you not do the best you can if you have a goal? Is literally my opinion. And then the other bit of beef that I have with those scans, I feel like I've definitely said this in the past on the podcast. It is similar to scale weight, where I have seen people, I've seen people do things like I worked in gyms for a long time and I feel like gyms just gyms use these scans. Like the thing people got to understand is gyms can use these scans in a very savage way. Because let's say you do like an eight-week challenge or something in a gym, get your scan at the start, you get the scan at the end. If you get the scan at the end and the numbers are quote, good, well, the gym can say to you, we did our challenge and you got great results. Happy days. When the next challenge comes around, what are you gonna do? I'm gonna join it because I got great results. If you do your scan at the end and you quote, don't get good results, well shit, when's the next challenge? Because I got to get some results. Well, how convenient for the gym, because either way you're gonna go again. I'm pausing to let people be like, holy shit, I've fallen into that trap for 10 years. And if you have, I'm truly sorry, but this is why I just don't love the way those numbers can be used by so many just gyms and things like that. I don't want to throw all gyms in that category. I'm sure there's some out there that are maybe using them well, so don't just assume the worst, but just be aware of that. Like if you have fallen into that trap of just sort of doing gnarly things. And I mean, this can segue into a whole nother conversation of, you know, friggin' eight-week challenges and all that. I don't feel like I've gone hard on the eight-week challenge convo in a long time. But, you know, little side note, it's like do a scan, do shit that makes you miserable for eight weeks that you can't sustain, you can't keep doing after the eight weeks, get another scan. Yeah, okay, cool, awesome. Maybe the numbers change, but definitely can't keep living that way. So it's not sustainable, it's not realistic. I'm not gonna hold on to it. Therefore, what was the point? That is literally a whole separate conversation. But even like coming back to what I was saying, I saw so many people in gyms over the years that would get a scan and then they might do something like an eight-week challenge and they might put in their best effort, they might feel so good. They're like literally coming in going, I'm so proud of myself. I'm so proud of my effort with my food, my training, my consistency, everything. And then they start to say, I'm feeling good, I can feel it in my clothes, I can see when I look in the mirror. People have started to comment like I'm just genuinely feeling like it's working. And then they get a scan and the numbers again, quote, aren't as good as they thought, and then they're so down and out. Oh my god, the numbers are so shit, it looks like I haven't even hardly changed. Mate, you were bouncing off the walls five seconds ago saying how good you felt. And purely because you have seen numbers, you now suddenly don't feel good. That is so similar to what we talk about with the scale, where it's like people are like, I'm feeling so good, I can feel so much change, but the bloody scale hasn't gone down. The reason you want the scale to go down is so you feel good. You just said you're feeling good. Throw the scale out the window. It is literally an irrelevant middleman so often. And the scan is exactly the same in that scenario where, like I said, people just constantly saying as the weeks go on, I'm feeling so good, I'm feeling so good. Get to the end, see numbers that aren't as good as they thought they would be or hoped they would be or whatever. And then they're like, oh, maybe I didn't do as good as I thought. Who cares what the numbers say? You literally were just telling everyone how good you felt. And then on the flip side, I've seen people do it in reverse where they do the scan at the start, they do the challenge, they half-ass it, they get the scan again at the end, and they're like, oh, the numbers are better than I thought. Yeah, but you're not happy with your effort or your result or the way you're feeling or the way you're looking or anything. Again, who cares what the numbers say? It's like, oh, I was feeling like shit until I saw the numbers. Or I was feeling great until I saw the numbers. Like, that doesn't make any sense to me. And I know that's so off topic, too. The question about me. What was the question? I'm trying to find it. She's gone very far. Um, do you do scans to measure actual muscle gain? No, I don't because I think I said it in that last episode and I've said it over the months. My main goal was to obviously catch my glutes up to the rest of my body. And best case scenario was that I would visually see my glutes growing and catching up to the rest of my body in that sense. But so long as I felt like I had put in effort to really get my glutes and then therefore my overall movement patterns and technique and everything, if I felt like I had put in the best effort I possibly could to get them working better and get them functioning how I want them to be functioning, that is what was would be a successful muscle gain phase to me. And the questions in that last episode were like, was this successful? How do you feel about it, etc.? And I said, like, I feel so stoked because that's what I set out to do and I did it. At no point do I feel like seeing a number on a scan would have made me happier or sadder, or it would have made me change anything. And that really comes back to the initial point that I made here. If I were to get a scan, you know, if I was to get a scan at the halfway point or at the end point, and like I said, I didn't think that the numbers were quote good enough, there is nothing at all that I would look back and go, I should have done more of that, I should have done that differently, I should have done that better. I feel like I have given this 100%. So I don't need to know whether those numbers are quote good or bad, because they wouldn't have changed anything and they wouldn't change how I feel. I hope that made sense and I really hope people can just get like a little bit of something out of that conversation because, like I said, you know, obviously I went kind of hard in there and I never want to make people feel like shit about those things, but I want people to tap in and ask, are you making yourself feel shit about those things? Are you hanging so much of your hopes and your mood and your expectations or whatever it is on those numbers? If you're watching on YouTube, I'm smiling because Natello is sound asleep, like one meter away from me, and he's honestly so cute. Anyway, so off topic, but I couldn't help but smile. Um what was I saying? Yes, just catching weather, you are pegging a bit too much on the numbers and those things, and just realizing like where are they playing a bit of a middleman role? I think if nothing else, being able to kind of see that process of like, I'm taking weight or I'm getting scans or I'm like looking at that type of data because I want them to go down or go up, whatever it is they want, so I can feel good or I can feel better. I think acknowledging that that literally is a middleman, if you pull that out of the equation and you just go, I'm going to do the work, I'm gonna put in the effort, I'm gonna do what's required to move myself in the direction that I want to go so I can feel better, look better, perform better, whatever it is you're working towards. Just asking yourself, do you really need that middleman? And is it actually helping? Or do you actually just have to do the work and then tap into like, am I feeling the way I want to be feeling? Or am I moving towards feeling the way I want to be feeling? Am I moving towards the goals that I have? If you're not asking yourself, like, could I do more? Am I willing to do more, etc.? Again, don't wait for that middleman to tell you. That's just my opinion. I feel like some people might get that. I hope they do. I think some other people will be like, nope, can't wait to get my scan next week. Which, you know, go off. I I wish people nothing but the best with that stuff. But I would also ask, like, are they actually making you feel good? Because I think for a lot of people they don't. And then even when they do make you feel good, it's like, do you want to wait for a scan to make you feel good? Or do you want to be able to tap into that yourself? I could talk about that. I could literally keep talking about that in circles because I just feel like I need to get it across to people. But we're gonna move on. Natella's awake. Hello. Natella's so close to knocking the camera over. So if you're watching and the camera goes, that is his fault. But the next question says actually, side note, guys, if you're like randomly new here and you're like, what is she talking about? Natella is my dog. And he sleeps literally between me and the camera. So it's a bit of a recipe for disaster. But he's so cute. So, anyway, moving on. Next question. As a coach, how do you determine the length of a gain phase for your clients? That's a cool question, but it's also not that deep. Like anytime a client wants to go into any phase, we really just talk about overall goals, overall plans with nutrition and training and things like that, but then also just the rest of your life. And this is why I absolutely, absolutely love consults and calls with people, as opposed to just like, you know, some coaches just get people to fill in forms and then they'll just send you your plan off the back of that form. You gotta just be able to converse with someone. If you guys haven't realized, I love to talk and I love to just like get all the facts out there and really just have the full picture and be like, what exactly are we working with here? So coming back to that question, how do you determine the length of a gain phase for your client? Exactly like I just said, or literally just talk to that person and be like, what are the goals? What are the things you want to work on? What are the things you want to achieve? Do we have other goals and other things we want to work on? Often if someone has a muscle gain phase or like a muscle gain goal, they might also have fat loss goals or they might want to spend time at maintenance at some point. They might have a performance goal or something else going on. So I've got clients at the moment who did, I've got a particular client who did Brizzy Hyrux and the Noosa Marathon, which was April and May. And then she's gonna do some events in like November, December. And right now she came to me and she was like, Rubes, I do want to put on bit of muscle, bitter size for like a couple of months before I go into those other events. So that right there, we're gonna spend just a couple of months doing that for her. And she knows she's not gonna put on like eight kilos or anything, it's just like a little bit, but that just works alongside all the rest of her goals. Some of my other clients, probably more so like the gym girls. That aren't doing performance and events and things like that. They're just getting after it in the gym year round, which is awesome. They might do it a bit longer, but again, we just kind of sit there and go, like, what exactly do you want to do? What else is happening in the rest of your life? Do we have holidays? Do we have, you know, study, changing jobs, moving house? Do we have weddings, birthdays, anything at all? We can just like set plans around all these things. We can reverse engineer from these things. Some people, you know, want to be like, even if we use myself as an example, a lot of my girls come to me with similar things where they're like, roops, by the end of the year, I want to be shredded, but I want to have more muscle when I get there. So I'm gonna do a fat loss phase for the last three months of the year, but I'm gonna do muscle gain right up to then. And we just kind of map out exactly how many months that looks like. So I'm just reading the question again to make sure I'm not going too far away from it. How do you determine the length of a gain phase for your clients? Purely just talk to them about the actual goal of the gaining phase, like particular body parts, particular goals that they might have, whatever sort of is in their mind. Obviously, I want to know that. Do we have other nutrition and training things like events or other phases or other goals that you want to work around? And then lifestyle-wise, do we have anything to think about with that as well? And again, this is why I love to do calls with people because I'm just like brain dumping all the shit. If you've ever done a call with me, you'll see me like typing my little heart out and people will be rattling everything off. And then I'm like, okay, cool, I'm thinking like this for a few months, then into this, into this, into this. What do you think? Have I missed anything? Do we need to factor anything else in? You can just hash it all out right there. And then I always say to my girls, obviously this is the plan, and it's really cool to have a plan, but shit can also change as well. So it's like, yes, we have a loose plan, but we're also flexible on that plan if anything else were to pop up. So I don't know if that answers the question. I think it does. It really is just dependent on the individual and like all the factors that make up them. Next question says, Do you plan to do a short maintenance phase after your surplus before your deficit? No, I don't. Purely just for the reason of like, why would I? If we think about the point of a maintenance phase or like the point of eating at maintenance, it's to maintain. And right now I don't have a goal to maintain. It's either like I want to push the final bit of the gains, and then once I've done that, I want to get in the deficit. I feel like, you know, if I was to spend, let's say, four weeks at maintenance before the deficit in between the two. It's just sort of like, why would I do that? It's kind of like a waste of four weeks, in my opinion. Some people might like to do it. I feel like I used to see this back in the day. I don't feel like I've seen this for a long time, but I feel like some people used to sort of be like, wow, I can't just drop straight into that deficit off the back of really high cows. So it's almost like a bit of a stepping stone. Definitely not a bad thing, definitely not a problem. Like there's nothing wrong with it. But again, when I think about myself, I'm just like, I wouldn't want to waste four weeks like that. Like, I just want to get in and get it done. And I think a lot of my girls would be able to relate to that. I think any of my girls that have been with me for a while and have been through these phases or are getting ready. I've got a lot of clients on high a cows now that are talking about fat loss in the coming months, which is awesome. I think when you are experienced and you understand all of this stuff, and I think as well, not always, but often, when you've done this for a while and you are experienced and you understand it all and you just like you just in the zone, you don't have a problem going from those high cals to those low cals because it's like I say in so many of these episodes, everything is very planned, everything is very intentional. So when I think about all my girls in this position, and like side note, if you're one of my girls and you do want to have a bit of a stepping stone at maintenance before the deficit, like I said, absolutely nothing wrong with that. Just let me know. But just thinking about all of them in my head, I just feel like they want to go all in on goals. So they're like, I'm I'm on the highest cals for my goal, whether it's maintenance, whether it's surplus, like high end of maintenance, whatever it is. Everyone's a little bit different, but like I'm going all in on that. And then when the time comes for the deficit, I'm going all in on that. I'm not spending four weeks at maintenance. I don't want to spend four weeks there. I don't feel like I need to. And that's really what I was getting at. There is I think when everything is very structured, very intentional, you feel very in control, you're making the decisions, you've got big plans, you've got big phases. You are just like, no, right now I'm all in on this one. And as soon as I'm like ready to flip to that deficit, I'm getting into that deficit. I'm not tiptoe, I don't need to tiptoe their ropes. Like, I'm good. When I'm going in, I'm going in. So can't stress enough, guys. Like, if you feel like you need to do that, that's totally fine. There's nothing wrong with that. But also if you feel like similar to what I'm saying, like for me, and again, a lot of my girls are in this position, we spend so much time out of the deficit. So I think when, again, I'm just assuming here, but when people want to have that stepping stone of maintenance into the deficit, it's almost like I need to like brace myself and prepare myself for the locales, right? And again, if you need to go off, like if you can acknowledge that that would help you, that's awesome. But when I think about myself and a lot of my girls, it's like we spend so much time out of that deficit. So when I have made that really intentional decision to go into it, again, I'm going all in. I don't need to like, oh my god, brace myself. Do I really want to do this? It's like, no, mate, I've like if we think about me, I've just spent, I'm trying to quickly do the math in my head, the last 21 months. I would say I spend 21 months out of a deficit and three months in one.

unknown 27:44

Really?

SPEAKER_00 27:45

If we think about like every second year, I pretty much do a fat loss phase from like July to October. And then I spend the rest of the time out of a deficit. So even just kind of thinking about that question of like, do you plan to do a short maintenance phase after your surplus? It's like, no, because I I'm there all the time. I'm on those higher cals all the time. The deficit is so short, sharp, direct, effective for me. So it's like when it's time for that, it's time for that. Let's actually go. I'm gonna talk about that in the coming weeks, like what that's gonna look like and everything. But I just personally feel like if we look at my numbers, you know, my surplus is pretty much up at 3,000. My deficit's gonna be below 2,000. Again, we'll talk about that in the next few weeks. Like, I'm gonna drop over a thousand cows off my day. And so maintenance might be, you know, let's say 2,300, somewhere in between there. If I was to go now from like 3,000 to 2,300 and sit there for four weeks, I feel like I would just have this kind of like itchy feet feeling of like I'm pumped, I'm motivated. Get me in there. Like, don't, it's like, it's like you're like in a waiting area. Like, no, I don't want to hang out in the waiting area, I just want to like get in and go. So that's just how I personally feel. I think a lot of my clients would be the same. But like I said, if that works for other people, I think that's awesome to acknowledge that and just know that you might want to do more of like a gradual ease into each phase. That can work really well as well. So hope that helps. I've actually just realized that the next few questions here are more so about like setting up the deficit. So I'm gonna leave those. I'm gonna leave those until the upcoming episodes. Let me have a quick little look at my calendar while we're all still here. Um, because I think these two episodes are gonna come out 29th of June. And then this episode that we're hearing right now, we should be 1st of July. Then we're gonna go got about three weeks of different apps, a few different um cool apps there. And then I think the week of July 27th, we actually have something cool, something a bit different and a bit cool happening on the podcast starting that week. Um, and that will be where we really talk about like the end result of the muscle gain phase moving into the deficit, etc. Because I'm gonna be in the deficit. That's actually day one of the deficit, Monday, July 27th. So we will um talk about that in the next few weeks. But that is all for me today. Like always, thank you so much for listening. If you got something out of these episodes, chuck them on your Instagram stories. Don't make me tell you twice. That is all from me today.

unknown 30:21

Bye.