The Win On Purpose Podcast
The Win On Purpose Podcast focuses primarily on health and fitness tips and discussions, but we love to celebrate ALL THINGS in regard to being the best you can possibly be in business, relationships, and personal development. Win on purpose means just that, purposefully taking action to become your best self, and following your purpose to develop the passion needed to excel at anything in life!
The Win On Purpose Podcast
When Food Becomes Your Comfort: Strategies for Overcoming Emotional Eating
Emotional eating and food dependency affect many people, often stemming from using food as a coping mechanism for stress, anxiety, and difficult emotions throughout our lives. This dependency on highly processed foods for comfort can create vicious cycles that impact our health and wellbeing over time.
• Distinction between food dependency and food addiction—dependency doesn't typically lead to extreme behaviors but still significantly impacts health
• Food dependency is particularly challenging because processed foods are highly accessible, socially acceptable, and tied to nearly every social event
• Simply removing problem foods without replacing them with better alternatives or coping mechanisms almost always leads to failure
• The key to overcoming emotional eating is replacing negative habits with positive ones that provide similar comfort without harming health
• Understanding personal triggers (stress, schedule disruptions, illness) helps develop proactive strategies to avoid emotional eating
• Transforming your identity from someone "trying to avoid junk food" to someone "who fuels with nutrient-dense foods" creates sustainable change
• The skills learned through your health journey can be applied to overcome challenges in other areas of life
Join us next week for part two of this discussion where we'll explore our emotional connection with food and how to improve it, making eating well and controlling consumption much easier.
https://www.facebook.com/coachadamkelley/
Instagram: @coachadamkelley
www.transformedhealthcoach.com
Welcome back to the Win On Purpose podcast. Today we are discussing a very important topic that affects many, many, many people. So I know there are many people who are gonna relate to this, and we're talking about emotional eating. Okay, one, is it food dependency or is it food addiction? Well, we're gonna cover that, at least a little bit, with my personal opinion and experience and the experience of my clients, and we're gonna talk about some strategies that we can use to overcoming emotional eating and food dependency in a way that we can make food work for us rather than work against us, in a way that we can restructure our mind and our perspective. So we're always heading in the direction we want to go and not self-sabotaging any longer. So if that sounds good for you guys and that sounds like something you want to hear, check out this episode and, as always, we will see you on the other side.
Speaker 2:Welcome to the Win On Purpose podcast From health and fitness, business, personal development, relationships and more. We promise you will find inspiration to help you win on purpose in all areas of your life journey. Now for your host, adam Kelly.
Speaker 1:What's going on everybody? Welcome back to the Win On Purpose podcast. I appreciate you guys for once again tuning in and joining me on this beautiful. It's actually a Wednesday. It is the 16th of April that I'm recording this. Cannot believe that it's already the middle near the end of April. Pretty crazy stuff, guys.
Speaker 1:I don't know about you, but I really feel like this year is flying by. We say that every year like, oh, time gets faster and time's flying. But, man, does it not seem like to you that we were just in January and now springtime is here and it's getting hot outside and, of course, being in the South Midwest, we're dealing with tornado season now. And man, this year is just flying by. Guys, kids are almost out of school, summertime's almost here, so it's exciting times if you like to be outdoors and you like to get fresh air and all that stuff. Although allergies are super high right now, apparently. I saw a news article this morning that tree pollen, at least here in Oklahoma, is like at the highest it's ever been, potentially, and like the third highest in the nation. So if you're dealing with allergies, you're probably suffering right now. I'm thankful. One of the few things I don't deal with is allergies. So we're good there. But, yeah, definitely enjoying this time of year and all that good stuff.
Speaker 1:So we're going to get right into the episode here, guys, after all that. But if you will, please share, like, comment, subscribe, send it to somebody in Facebook Messenger, instagram Messenger or Instagram whatever they call their Messenger version. But, yeah, definitely, guys, it helps to get this podcast out, it helps to get you know it moved up the algorithm where it's, you know, recommended to different groups of people who are looking for fitness topics or nutrition topics or health topics or lifestyle topics. Definitely helps there, guys. So, if you don't mind, you know hitting that share and like button. I would greatly appreciate it. So I'm also kind of playing around with my mic positioning today, so if it sounds a little bit different than other episodes, bear with me trying to just continuously clear up sound with what I have.
Speaker 1:So, anywho, today I'm going to talk about a subject that I think many, many of us deal with. I know I deal with personally, so pretty much everything I'm going to say is based on my own personal opinion, my own personal experience and then also what I've seen with clients over the years. So just know that this is not medical advice in any way. This is not teaching you how to treat anything or solve you know your nutritional eating problems. This is not counseling anything like that, guys. This is just educational information. This is my personal experience and you know, maybe something that you can relate to.
Speaker 1:So if you do struggle in this area and you feel like it's something that you lack control in or you're just not really sure how to get it together, you can work with a health coach like myself or someone else who can kind of lean into some lifestyle habits and try to help you correct things on your own. But sometimes it's a little bit more extensive than that or maybe it needs more of the psychological side of dress, which, therefore, I would seek the proper medical professionals or psychological professionals to help you deal with that, or a registered dietitian. There's lots of different options out there for people that can truly help you dig into this topic more so, like I said, I just want to give you my perspective, my opinion and what I've learned through dealing with this situation and this condition that may be able to help you as you go along your journey. So what I'm going to be talking about today is emotional eating. Okay. So I did a Facebook video If you follow me on Facebook, coach Adam Kelly, I did a video a week or two ago I think it was last week in which I was talking about emotional eating and it's a 20-minute video, something like that, and I literally go through my whole childhood of all the situations and circumstances that led me into being food dependent and having this pretty much unhealthy emotional connection to food, especially junk food, highly processed foods, and you know some of the issues that it's given me over time, how it's led me to, or at least aided in me, going back and forth with my weight.
Speaker 1:You know drastic, extreme highs and lows and you know I also talked about how I'm still dealing with it today, how many people are and how I'm learning to overcome it and to just kind of reframe my perspective I guess you will when it comes to food and what we get from food and what matters when it comes to fueling our bodies. So I wanted to do a podcast follow up episode to talk a little bit more about that, also for the people who don't follow my social media, just to kind of introduce this topic here. So I plan on doing a two-part to this where today I want to talk more about just kind of emotional eating in general, what that means to me, what food dependency means to me, and then I want to do one on just our overall emotional connection to food and how this could be a negative thing but it could also be a positive thing, so should be a couple good episodes, so getting into it. Like I said, in the Facebook video I talked about how I've struggled with emotional eating for a large portion of my life, rather, if that's, you know, depending on quick, highly processed junk food when I'm stressed out or when I'm angry or sad.
Speaker 1:There's a lot of things that happened to me throughout my childhood and adolescence. That kind of you know, didn't me, didn't really put me in the best place mentally, and so food was always an option that I can turn to. You know, especially when you're young and things are happening to you that are out of your control, you don't really know how to voice how you feel about life and circumstances, you kind of look for places that can bring you that at least short term, instant comfort to help just get you through each moment, and many, many times that was food, rather, if it was, like I said, things that happened to me or injuries I went through when I was young that really like messed up my childhood for periods of time. You know just life stressors, things like that. Food was an easy option to fall back on because you know it makes you feel good. You get endorphins rushing, you know you get those dopamine hits and it's very easy to consistently repeat that and to where you become dependent on that experience. You become dependent on those hormones and you become dependent on that object that is helping to release those hormones. So you can just feel good for a little bit of a little bit of time or, like I said, to make it through that situation that you're going through.
Speaker 1:And this can lead to a vicious cycle because we live in a day and age where food is highly accessible, it's everywhere. Nobody judges you for buying junk food. You know you can. Sorry, guys, if you can hear my building creaking. Right now I'm in our headquarters, our private personal training studio, and though it's super windy outside, so the body's, the building is creaking and cracking, but anyways, like I said, food super accessible.
Speaker 1:Nobody judges you for buying junk food or eating junk food, at least not so much anymore. You know. You can get it anywhere, it's cheap, doesn't cost you a lot of upfront investment, and so it's very easy to use that because no one really judges you, whereas, like if you're using drugs or alcohol, you know sometimes you won't get judged but they kind of have a little bit more of a negative light to them, other than you know, in compared to food, where everybody eats food and the majority of our nation eats quite a bit of highly processed food, so it's just normal. Plus, it's everywhere you go. It's tied to every event that we do every holiday, every birthday, everything that we do seems to involve highly processed food, so it's always in our face. It's super easy to hide because no one knows what you're doing. You know in the moment. Until you start to gain body fat, you know excessively. Until you start to, you know just feel worse, your health gets worse, which takes time. Nobody knows that you have this situation going on.
Speaker 1:So, again, it's super easy to hide, and this was something that I fell back a lot on, especially as a youth, when I couldn't find really other ways to work through my emotions and my anxieties and my stresses and my depression and everything that I went through anxieties and my stresses and my depression and everything that I went through, and I know a lot of people can relate to that. So you know, when I say food dependency, notice I'm not saying food addiction. Now, again, this is not my place of expertise. I've done some reading on it, some studying on it and I have my own personal experience. But, like I said, this is not my expertise.
Speaker 1:But, you know, when you look at a lot of the studies on on food behaviors and things like that, what people consider as food addiction, in my opinion and based on what most of the studies show, it sounds more like a dependency. Again, it's something we depend on. And those two, you know, almost sound like they could be interchangeable, like you're addicted to it, you depend on it. It's kind of the same thing happening at the end of the day, where you are involving yourself in whatever the situation is, on a regular basis to get some sort of relief or pleasure or whatever it is, to where you do it more and more and more. You eat more and more. So it sounds sort of like addiction.
Speaker 1:But addiction is different. So that's more of like, you know, like take drug addiction. We rather, if that's stealing or harming people or, you know, blowing their life savings or you know selling off their property, whatever it may be, so they can just continuously get this fix. And you know they can even become violent, where people hurt people in order to get their fix. So that's usually what tends to be more addiction, where dependency again is very similar to addiction, but it's not like you're gonna go out. Most likely I can't speak for everybody, but most likely if you have a dependency on on food, you're not going to go out and rob people or kill people or do crazy things or go sell your home or, you know, try to sell your kids or something crazy like that in order to get your fix. You know one we don't have to again because of accessibility. But also most people can go without eating highly processed foods if they just will themselves to. Again, much different than an addiction, but that's not to lessen the effect and that's not to lessen the damage that can come from having a food dependency, especially when it's on junk food. And you can even take it to the extreme.
Speaker 1:On the other end, where people become super hyper and I can't think of the medical condition, but people become super hyper, focused on eating healthy to where they're super scared and paranoid to eat anything that's on their plan to where they're super scared and paranoid to eat anything that's not on their plan. It has to be completely whole foods, unprocessed, and they get super obsessive over what they're eating, which could be a good thing in the sense of they're choosing better options, but that's still an unhealthy place to be with food, where you're super scared to eat these things because they're so evil and you're super hyper focused on consuming these foods for whatever reason. And that's not a place we want to be either. We really want to be in a healthy middle ground where it's like hey, you know what? I don't need this stuff all the time. I know it doesn't benefit my health. It may not harm my health every time I eat it, but it's not helping my health, so I don't really need it that much. And if I want it every now and then, I don't have to be scared and fearful that something bad is going to happen or I'm going to go off the deep end. I'm going to enjoy it, I'm going to move on with my life and I'm going to go back to my normal standards and my habits that keep me in this good health place.
Speaker 1:That's the place that we want to get to folks, and that is the hardest place to get to, especially if you come from a background like mine where you've had food dependency and you leaned on that for many, many years. And so, with that being said, you know, you see, people who are super food dependent. Maybe they're like morbidly obese, all this, or maybe just really, really overweight and they're just, you know, they have no plans on cutting back on their junk. And then, for whatever reason maybe medical condition diagnosis, or just they're just tired of their current state they decide to change that and they go through the whole process and then, all of a sudden, they maintain this new fit self for years and years and years and they never go back to where they were. And so it's easy to see those people and be like, oh well, they've won, like they've overcome it, they don't have to deal with this anymore, they don't even know what it's like anymore. And I promise you guys, I promise you that is never the case.
Speaker 1:I've never heard of anybody, especially someone that's been obese, especially when we're pushing morbid obesity that they don't still struggle with controlling their appetite with, you know, avoiding certain things, with having diet restraint, you know, with still being somewhat obsessive over food, like most every well, literally everyone I know of, including myself who's been there still struggle with this on a day-to-day basis. We just learn new coping mechanisms that don't involve eating, or at least don't involve eating junk food, and we find new ways to work through our stresses and anxieties that are healthier and that promote health, because really you win in the end. So you know a lot of us. We turn to like exercise and lifting in order to work through those things. We turn to just getting outdoors and doing outdoor hobbies and sports or gardening or reading or, you know, playing with your kids or walking your dog or there's so many different things that we find that we can supplement for that food. That still gives us that feeling of ease and that feeling. You know those, those endorphins releasing and things like that.
Speaker 1:So one of the worst things that I ever see people do and I've been in this cycle many, many times is where we try to get rid of these bad habits, like being dependent on highly processed foods, but we don't change out these bad habits for good habits to replace them. We just think I'm just going to abstain from all these things and that's going to be the end of it. Well, if you're not replacing those foods with better options, you're just going to be hungry all the time and it's going to be super hard and you're not going to be able to do it. Or you know you want to quit smoking cigarettes, or you want to quit drinking, or you want to quit whatever. This habit is, or this action that you do on a regular basis, that you feel is either harming your life and your health or it's at least stopping you from getting further ahead and you want to stop. If you just try to quit cold turkey and you don't have something to replace the time that you spent doing that thing, the experience that it gave you, the feel that it gave you, then it's going to be super hard to maintain that success, especially over the long term.
Speaker 1:So take, for example, someone who smokes cigarettes and they always go outside because they don't smoke inside. Well, they're dealing with multiple factors here. When they quit smoking, they're not just quitting the nicotine and the tobacco and the chemicals, they're also quitting just that smoking action of taking the cigarette from your hand to your lips and back out. That's a habit. That becomes a habit because you do it so many times. Every time that you smoke a cigarette, your body. It becomes a habit because you do it so many times, every time that you smoke a cigarette, your body. It becomes a habit for you and you may not even realize it.
Speaker 1:You have the habit of just going outside. Maybe that's like you know, when you get super stressed you go outside and have a cigarette. Well, that's like a stress relief. It's a negative stress relief, but it's a stress relief in that moment to where it's getting you out of the environment situation. Maybe you're at work and it's super stressful, or you're at home and your kids are driving you crazy and you just need that good little 10, 15 minute break. You get that nicotine in you to kind of calm you down, but also you're getting away from those experiences in that environment and having time to kind of decompress. So those are just a few things that are happening within that time that you're actually smoking that cigarette.
Speaker 1:So if you're not replacing these things to still get that satisfaction minus the cigarettes, then you're really potentially setting yourself up for failure. So in that given instance, it may be well you go for a five or 10 minute walk instead of going out and smoking a cigarette. Or you go outside and you know work on your garden for a few minutes, or you find something that you can replace that time from, where you can still remove yourself from the environment that's causing that anxiety and stress. But you're not removing yourself from that environment to go do something that's going to harm your health. You can do something that's going to benefit your health. You know, working on breathing techniques, there's so many different things that we can implement to help us manage our stress and anxiety. So we don't have to turn to these things that give us short-term, instant gratification but long-term health problems and just everything that we don't want, especially while we're trying to transform our health through our journey, right? So something to kind of keep in mind there.
Speaker 1:You know, as you're going along, make sure that as you're removing poorer habits, or let's say, non-beneficial habits, you're replacing them with beneficial habits, okay. So same thing with food. You know, if you have a super high sweet tooth, the idea of just cutting out all sugar sounds good because, oh yeah, I'll just tough it out and eventually I'll get through it. Almost everybody fails doing that, guys. It's just again like we need to be replacing these things with something that's better. So, if you have a high sweet tooth, start eating more fruit. Start introducing different varieties of fruit Fruit smoothies that you make at home, where you can control you know the ingredients that go in it. Maybe you have protein fruit smoothies one of my favorite things in the world and you can kind of mellow that sweet tooth with better options excuse me, guys, with better options, and so you're. You're creating better habits, but you're also preventing the higher odds of backsliding and going back to what you were doing, so like.
Speaker 1:Also, you see this, let's say, someone's trying to cut out. You know high calorie drinks. You know maybe they drink regular soda or they drink juice or beer or milk or whatever, and it's just adding a lot of unnecessary calories, which is stopping them from being able to improve their health. And so instead they do, you know, zero sugar sodas or diet sodas, or they do diet juices or they do water with flavoring that's zero calorie. These are much better options for your health. They're much more health promoting.
Speaker 1:But you're not just completely getting rid of this thing that brings you enjoyment, because that soda probably brings you some enjoyment. It probably helps release some of these feel good endorphins and hormones. It probably helps relieve some stress in the short term. Or you know that juice or your glass of milk, you know, maybe it's that familiarity because growing up you always got up in the middle of the night and got a glass of milk if you couldn't go back to sleep. So now you just do it, because you've always done it. So you know, by replacing those less productive habits with better habits, you set yourself up for success. But you also still get what you need from those things without utilizing those things, if that makes sense. So, like I said, that's kind of my take on that and, like I said, it's definitely still something that I struggle with on a daily basis. I have better days, I have worse days, I have day.
Speaker 1:You know, it used to be for me that I would, you know, especially if I was sick, if I got injured, if my schedule got thrown off, if you know things weren't going the way that I wanted them to. Whatever, a kid is sick. You know, one of my children are sick and I have to stay home to take care of them and can't go to work. Whatever it may be, when things weren't normal and predictable. My anxiety goes super, super high in those moments and it still does. Again, it's not like we just get over these things, like my anxiety goes through the roof, my stress goes through the roof, even if nothing's actually happening, just because I'm out of my normal routine and structure.
Speaker 1:So in those times I used to always turn to food. Guys, like even as a trainer and a coach, like if I had to cancel my sessions for the day because I'm sick or because a kid is home or whatever it may be I'm going straight to the cupboard and getting junk food, like I'm just going to go eat whatever is accessible because I get that little bit of enjoyment, a little bit of dopamine hit and then I'll get back on track when I get back to my normal schedule. Bit of dopamine hit and then I'll get back on track when I get back to my normal schedule. And this was super self-sabotaging for so, so many years. And you know, over time I've recognized this.
Speaker 1:You know I've identified the problem and trying to get more toward the root of the problem. Because the root of the problem is not the junk food, it's not, you know, the eating necessarily. It's the fact that I'm dependent on this thing in order to bring me peace in that moment, whenever that peace is actually causing me harm in the longterm or even the short term. So I've learned to find better ways to where you know if I get sick, whatever. Now there's still times, you know, I'm human and I'm not perfect by far, trust me. So there's plenty of times where we're not sorry. Guys, I need to use my words correctly.
Speaker 1:There are times here and there where you know the same situation happens I get super sick, whatever, and I'm just like you know what, I'm just going to enjoy what I can eat. You know, I'm just going to enjoy some, some tasty things, and then I'm going to be, I'm going to be fine after that, and I've learned how to reel that in much faster, because it used to. I would do that, and then it would take days and days, if not weeks, for me to finally get back on board, as they say, and get back to my habits and things like that. So by then I've wasted a whole month of progress or a whole month of my journey because of a day throwing off my routine, which sounds completely ridiculous in hindsight, but it's a real thing that many of us deal with. So, like I said, and more recently, I've learned, you know, in the last few years I've learned how to work around this to where I don't go for junk food as soon as things gets thrown off. I try to find ways to work through these anxieties and the stress in different ways, whether if it's like cleaning the house or getting stuff done. Now I have a gym that I own that there's always a thousand things to do, so that's a way I can kind of work through some of that.
Speaker 1:Just keeping myself busy, trying to be productive where I can and that's the biggest thing I've learned is like, because my routine gets thrown off, I feel like, oh well, now that this productivity is gone, who cares about my diet? Who cares about this or that? But instead I find things that I can control. Focus on what you can control, and that's where I put my energy. So I, instead of being productive and the thing I was planning on being productive I can still be productive somewhere. So that kind of eases that anxiety.
Speaker 1:Um, for me a lot of times it's getting on a video and rambling. So most likely if I'm making a post not the podcast that I try to be, you know, scheduled with that. But if I make a video post or something, most likely my anxiety is through the roof and I'm going through it because that kind of helps give me peace and eases me, the thought that I may be able to be productive in helping somebody or teaching someone something or motivating somebody or inspiring somebody. That gives me a sense of peace and a sense of accomplishment outside of myself and that helps curb my tendency to go towards the sensation of eating and replacing that with something else that's productive. So that's a game changer again, guys, replacing those poor habits but also realizing when we're being triggered.
Speaker 1:Because although I would like I said I wouldn't personally consider food addiction a thing you can still be triggered with dependency things. You know it's like. You know you see a child who uses their stuffed animal as a dependency. So whenever their anxiety is high, whenever they're fearful, whenever they're in a situation that's different, they got their little stuffed animal and they're holding, squeezing that thing and that's giving them that sense of peace and that sense of comfort and that sense of control. And that you know, the need for that doesn't change just because we get older. If anything, it becomes more intense and maybe we get better at ignoring it. But you know it doesn't change just because you get older. It just goes from a stuffed animal to a cheeseburger or ice cream or drugs or alcohol or pornography or whatever it may be. That you be, that you're finding that instant gratification from that is not actually helping you at the end of the day. So this idea, what I'm talking about, can really be applied to anything. That's why I brought up smoking and drinking and things like that with examples, because this can be applied to any area of your life. And that's what Transform Health Initiative is all about. That's what the One On Purpose podcast is all about is recognizing that the similarities between our health journey and our life journey, they're synonymous, they're connected. So when we understand that the things that we learn in the gym, the things that we learn through our health journey, we can apply that to so many different areas of our life, to fine tune so many different areas of our life, to fine tune so many other areas of our life.
Speaker 1:You know, maybe you're just, in general, a lazy person. You know, not even insultingly, you just don't really have the desire to do much of anything. Well, if you continuously bat against that by getting in the gym, getting your workouts, in doing cardio, whatever it may be, doing these physical things that you don't want to do, you toughen yourself up and you start to reverse that laziness. So now you know, when you don't feel like doing something at work, you're so used to overriding that mentality in the gym that you just flip that switch and now you're all of a sudden being more productive at work than you used to be because you're starting to. You know, come out of that laziness in all areas of your life based on doing that day in and day out in the gym. It's same thing with discipline, with self-control, with structure, with, you know, accomplishing things, with accomplishing big feats. All these things in our transformation, our health journey, we can apply to the rest of our lives. So always do that with everything you're learning and anything in life. Figure out ways that you can apply it to different things. We can apply what we were, what we learn at work and our relationships to our health journey. It's, like I said, it all just kind of just overlaps each other when it comes to our full life journey, guys. So hopefully this is helpful to give you something to think about.
Speaker 1:Like I said, um, you know, know, if you're in this situation and you tend to depend on food for comfort, I promise you there's a way out. It doesn't seem easy, because it's not, but I promise you, if you keep going, digging to the core, it's going to be uncomfortable. You're going to have to learn a lot about yourself, but the deeper that you dig into who you are and why you do what you do not just addressing the actions, but what leads to those actions that's where you start to find answers and that's where you can start plugging, playing with different habits and different actions to replace those old habits and actions. So now, like I said, you're not only bettering yourself but you're preventing and lowering the odds of going back to where you used to be, because if you just quit eating sugar, you're not changing as a person. So the moment that you don't have the desire to quit eating sugar anymore, you're going to go right back.
Speaker 1:But when you change your health status and your standards, you know what I want to fuel my body with primarily health promoting, nutrient dense foods like whole foods, unprocessed, minimally processed foods. You know this. This is who I am as a person. Now you may have some sugar, here and there you may have some sweets and some processed foods here and there, but it doesn't matter, because that's not who you are, that's not. You're not going to keep repeating that day after day anymore, because now you've rewired the way you think about food, what you think about what is food and what's not food, what, how you value your health and your body and the way you feel and move and think and operate. You know it changes everything.
Speaker 1:So now, if you do, even if you just have like a crazy weekend where you're just eating everything in sight, it's going to be much easier to reel that back in when you realize like okay, that's what I did then, but that's not who I am. This is who I am. I'm just going to pick back up right off where I left off, right with my habits that I've already established, and keep on going with my life. And guess what? That weekend, however long it was, is just a drop in the bucket in your life journey and it's going to have absolutely zero effect on your health goals long term, as long as you take control of the reins and don't allow yourself to go back into those unhealthy, unprofitable cycles. Ok.
Speaker 1:So whatever you guys do with this information. Make sure that you do something good for yourself, something good for your health, something good for those you care about, and, whatever you do, make sure you win on purpose and catch part two of this discussion next week, which we dig a little bit deeper into our emotional connection with food and how we can potentially change that or alter that or improve that. So eating and controlling our food consumption and being restrictive if we need to, becomes that much more easy, guys. So I will catch you in the next episode. Love you all. Have a fantastic rest of your week.