What Happens When Weight Loss Starts With Your Why

We sit down with Brian’s brother David to unpack how he dropped about 35 pounds after years of yo-yo dieting by shifting from ego goals to a long-term mission of strength, health, and family leadership. He shares the training and nutrition habits that finally feel sustainable, plus the mindset tools that help him handle plateaus, cravings, and fear of regaining.

• losing roughly 35 pounds over about seven months and why the first weeks feel toughest 
• using family and aging well as the real motivation to stay consistent 
• running as a mental health tool while prioritizing strength training after 45 
• building workouts around progressive overload and adjusting intensity to recovery and sleep 
• tracking macros daily to understand calories, protein, carbs, fats, and fiber 
• increasing protein and fiber to stay full and reduce nighttime snacking 
• handling plateaus with small tweaks instead of drastic resets 
• separating hunger from cravings and reducing sugar without going cold turkey 
• finding a personal why and taking small steps daily to keep weight off

One quick shameless plug, starting this week it’s our three-year business anniversary, and we are giving away six months of our proprietary fat loss coaching system. All you need to do is go to our Instagram page and click on the link in our bio, and you can simply apply. 
You can always find us on all socials at timeundertentionpt.com. 

We’re a father-son coaching team behind Time Under Tension PT, and this podcast is built for men 30+ who used to be in great shape but now struggle with low energy, weight gain, and inconsistent habits due to work and life demands.

Resources:

Book a call // Book a call for more info about our 1-on-1 fat loss coaching.

4-Step Fat Loss Starter Guide // A simple starter guide.

Transcript

Welcome And Guest Introduction

Brian 0:00

Hey everyone, you're listening to Tut Radio. I'm your host, Brian, here alongside my co-host and business partner Vincent, and we are a father-son fitness and nutrition coaching team. And if you have dieted in the past and hated it so much that you just gave up, then you're in the right place. We teach our listeners how to eat bake, stay full, lose weight, and keep it off. Welcome to the show. All right, today we have a special guest, someone I've known since I was two years old. He is a professional DJ, an avid runner, and fitness enthusiast. He is here today to share his health and weight loss journey with us. My brother David.

David 0:35

Politically correct, it's a it's an honor and a pleasure to be here with both of you guys. Obviously, uh, Brian, my brother, Vincent, my nephew, you guys are doing some amazing things. Love the podcast. I love what you're doing, and it certainly is an honor and pleasure to be here for sure. Thanks for having me.

Brian 0:50

Yeah, man. Absolutely.

The 35-Pound Loss Timeline

Brian 0:52

So let's let's kind of frame this a little bit for people who are listening today. So let me ask you then, Dan, how much weight have you actually lost and how long did it take you, this this go-around?

David 1:02

So I've lost approximately 30, about 35 pounds. And it's taken me trying to think when I started probably about seven months now. I it's it's weird because it doesn't seem like that long because the days go by so fast each day. But if I think back, definitely at least seven months for sure.

Brian 1:27

Okay. Cool. I'm assuming this is not the first time that you've lost weight.

David 1:32

No, I would consider myself the yo-yo dieter throughout all of my adult life. I was up and down. There were times where I was super fit, super lean. Then there are times where I was fat as hell. And it was, you know, the journey from when I started in my mid-30s, actually trying to get myself together and get a little more get the weight off. Because that's really when I was about 34, 35 years old, is when I really was my at my at my heaviest. And I just felt like garbage. So it it took me some time to really get my bearings together to say, hey, you know, it's time to really get my my ass in gear here and start losing some weight. So the the last seven months has, I would say the first two were a struggle for sure. But then after that, it got to be a little bit easier. Cool.

Brian 2:25

So let me ask you this. What was it like that made you decide that this because we always say in life, timing is

The Real Motivation At 57

Brian 2:32

everything? Like that's our like our tagline. So for you, what was it about now this this time in your life that it was like, okay, I I gotta get this right. I gotta get fixed.

David 2:41

Yeah, that's a that's a great question because over time I've always been when I was younger, it was like getting fit because I wanted to look good. I had the ego, you know, in the gym, banging around all the heavyweights. And now as I've gotten older, my body's changed. And I can't do the kind of things that I used to do when I was younger. I have to really manage myself much better than I've done over the past. But my motivating factor, and it's funny that you asked that, Bri, because I was thinking about this a couple of weeks ago, that you know, this time is the final time. And I think I feel that way because at 57, I'm at the pinnacle of when I start turning getting into my mid-60s and 70s, is when stuff's really going to start breaking down because you're you lose body mass, you lose the skeletal muscle starts to disintegrate and you start to get fragile. And I personally don't want to feel that way. And the the biggest motivating factor for me is I want to be strong for my kids because I pretty much lead by example, and it's funny because Corey, my younger son, as you know, he's been on this journey for about two or three months now, and he gets really pumped up and excited because he watches me do it, and I never asked him to do it. I never said, Hey, you know what, you need to lose weight. We used to, I used to bust his balls, like, come on, fat so go do something. Like, you come on, you're getting heavy. But for him, it's and he said this to me in a text message. He actually thanked me because you know, it got him to get motivated, watching me put the diet together, track my macros, you know, and I would send him stuff, you know, from the gym or from one of my runs or workouts. I'd send him one of my, you know, long runs, and that got him motivated. So it's really about staying strong and healthy for my kids. That's the biggest motivating factor for me.

Brian 4:32

That's awesome. Wait, Vin and I talk about that all the time, is that we hope that we can be an example for a lot of families out there that they just for whatever the reason, you know, don't have the relationship that they want with their kids. And so, you know, then they see a father-son doing this podcast thing or, you know, everything we do on Instagram, and maybe that's some sort of an inspiration too. And if it centers around fat loss and exercise, well, great. Whatever the vehicle is, it doesn't really make a difference. Of course.

David 4:56

And I'm sure Vin, you go through this too. Like Brian, as a parent, you know, it's like you want the best for your kids. And it's for me, it's like I can tell them all day long what to do, and that's wonderful. But most oftentimes, if you show them and you lead by example, then they can make their own decision whether they want to do it or not. And I think that's a better way than to say, hey, you should do this or you should do that, or why don't you get on the diet? Like, no, I'm just gonna do what I do because I want to be healthy and I want to be strong. And if you want to follow my lead, that's wonderful.

Vincent 5:26

Yeah, I think it it's it's almost counterintuitive to a point when you're when you're telling somebody or like highly advising that somebody follows through with something that you're doing, rather than to your point, just just do what you're doing and and and get the results that you are, and all of a sudden all these people are going to take notice, and whether it be somebody as close to you as your son, then that's a perfect, you know what I mean? So that's I think yeah, you just lead by example and then it you just go from there. So I think that makes a lot of sense.

From Hating Running To Loving It

Vincent 5:54

You mentioned it, Uncle Dave, that you you mentioned running, and I know that you know we we've ran a 5k with you and it was fun, it was cold in Jersey, you know, but it was no come on, dude. No, no, no, not like Florida, man. It's way too cold up there. But and we're thinking about running one down here, because I think running is one of those things that it's good, it's good for your brain more than necessarily anything else. Obviously, it's great to run, but so was running a big focus of your fat loss approach this go around, or you know, did it did it just was it a a piece of it? Did you take a different approach? Kind of kind of let us know about you know uh you know what you've been doing.

David 6:39

Yeah, it was definitely a piece of it. Back in the day, running was I did more running than lifting. Because when I was in my 30s and 40s, my running, I the the passion around running, and and this is too like when you get older, you get, I guess, wiser and you understand a little bit more in the journey of what you're doing, especially when I started running, it was a nightmare when I first started. And that was really when I when I began in my 30s, it was about the weight loss. Like, I gotta get this weight off. And I was told the quickest way to do that is to go out and run. I'll tell you a really funny story, and I don't even know if you know this, Brian, but when I wrestled in high school, I wrestled all throughout middle school and in high school, so freshman year through senior year, the coach Gilmar, remember Mr. Gilmar, he would have us run a mile before practice outside. I never ran one mile. I hid in the bushes. I God's honest truth. That's how that's how badly I couldn't stand running when I was in high school. I would hide in the bushes and they would come by and then I would jump out at like at the end, like, oh yeah, yeah, I'm tired, I'm huffing to puffing, but I never ran one time. So if you if if I look at that now and I look back, I'm like, I've done 45 half marathons, I've done countless 5K's and 10 milers. Like, I would you would never think that I would ever be a runner because I wouldn't I wouldn't even run a mile when I was in high school. So to go back, I know I digress here for a second, it was more about when I was in my 30s, about losing the weight, and then it took me forever. I mean, I wanted to quit so many times. I would go out there, I'd run for you know, do the five the couch to five K, similar to what you did, Brian. You know, we talked about that, and just I would run 30 feet and I would be like, This sucks. I'm not doing this anymore. And but I don't remember back then why I continued to do it, and then finally I would do a mile, and then one became two, two became three. And I think this would be for anybody that's passionate about running, will tell you the same thing. It once you start getting into four and five miles and six miles, it's like, okay, well, what's next? It's a half marathon, and then it's like, oh, I can do that, check that off my list. And then after the half marathon, well, I did that, so what's next? It's a full marathon. So that that's kind of where it all happened for

Strength Training Takes The Lead

David 9:21

me. But this time around, because my body's different, I was focusing more on the strength training than the running, because running long distances is counterproductive for muscle gains. When you run a longer distance, you're gonna burn muscle a lot quicker. So, and that's not what I want in for the rest of my life. So, running is the is a piece of it, like you said. It's still a decent piece. I mean, I'm still running three to four you know, days a week, but my mileage is I used to run 70, 80 miles a week, now it's down to like 20 or 25. Yeah, uh so, but I was racing a lot too at that time, you know, when I was going those those type of long runs. So now it's my focus is around strength training and progressive overload, lifting heavy. I believe that in any from 45 and up, you need to lift heavy and do that progressive overload and lift to failure. That's just how I've learned over time, and for me, it's working very well. We agree.

Vincent 10:25

Yeah, we we absolutely agree on all fronts of what you just mentioned, actually. Well, it's good that you're still doing the cardio that you are in the form that you like, which is another thing that we would always, you know, recommend people do because it's important, but it uh it's also important to hear you mention that you feel at this stage in your life that strength training plays a more significant role in in your whole approach. So you mentioned it, you you mentioned some of your core beliefs regarding how you train, but what does

Weekly Lifting Split And Recovery

Vincent 10:58

your workout routine look like? A days of the week, type of body parts, kind of walk us through some of that stuff too.

David 11:03

Yeah, so I'm in the gym more than I should be, and I say that because it's like you get to a point, and maybe you can relate to this, is when you start doing something and you start seeing the progression and seeing the gains, you want to do more of it. That's that's just my personal. I'm like an all-in type of guy, I'm all in personality. So I started seeing some results. I'm like, oh, I gotta go more, I gotta go more. And more is not always the best, especially like you. I think you can go and strength train two to three days a week and get exactly what you're looking for. I'm just a little bit of a nut job when it comes to that, and I'm in the gym at least five to six days a week. Now, do I lift super heavy all the time? No, most of the time I'm gonna I lift if I'm doing, you know, my routines are split up, just like most. It's I do chest and buys one day, back and tries another day, and then I do shoulders one day and legs. So that's really what that's five days right there. So I'm doing each body part kind of once a week, and then I take a day off, and then I go back to it again. But it depends really on my routine, is how I feel. So even with running or any type of fitness that I do, I don't go by clock anymore. I go by how my body feels. If I'm feeling good, I go hard. If I'm not feeling so good, I pull back and I scale back, especially with running too. So in the gym, it's kind of similar to that. If I'm having, you know, I let's say I didn't sleep very well. And you know, it's sleep is one of the is the most important thing to get. Sleep is like it's number one on the list, besides diamond, besides what you eat. So if I don't sleep well the night before, I wake up and I'm really tired. I don't want to go to the gym, but I've been doing it for you know, repetition is a mother of skill, right? So you do it over and over, you're gonna create that habit. And I have, so I go, but those days I just take it easy. Today was a prime example. I did shoulders today, and my shoulders were sore. So I still did them, but not as heavy as I would normally do. Yeah, that's kind of my routine.

Vincent 13:16

It's it's a skill I think that you acquire after a certain period of time going to the gym. You you you know, you you can follow all the programming that you want, but if your body is not jiving with it on any particular day, forcing it can just it can be disastrous if you if you do it wrong. So yeah, I mean you gotta listen to your body for sure.

David 13:35

Yeah, I I would say that you know, uh as we know on social media, there's every Tom, Dick, and Harry telling you what you should be doing. And I listen, I understand that there are certain, you know, exercises that you can learn and do differently, but it when it comes to everybody is different, mine's different from yours, Brian, and everybody else. So it's what you find for yourself that works best for you and forget about what everybody else says and do that. That's what I do.

Speaker 2 14:07

Yeah, yeah. Hey,

Macro Tracking For Fat Loss

Speaker 2 14:09

so let's let's uh switch gears and talk about what I think a lot of listeners are waiting for, quite honestly, and that is let's talk about your diet. So you mentioned you lost like 30 pounds, and again uh lots of people would love to do that. I'm assuming at this point this it wasn't Weight Watchers, correct? No, no, okay. So walk us through then, walk us through what it is that you're doing, all right? So go ahead.

David 14:32

All right, so uh it it took it took quite some time to dial in the right. I've been dieting for up and down, like I said, I've been yo-yo dieter forever. So back in the day, most of my diet consisted of a very high amount of carbohydrates because of I was running, like I said, it's 50, 60 miles a week. So I needed that fuel. I think for anyone listening, to understand it's it depends on what you're doing in your fitness journey, or if you want to lose 30 pounds. My the way I did it was trying to find that right combination between protein, carbs, fats, and fiber. So once I started, it took me a little while to kind of to grasp all the foods that are first of all, it's hard because you're like, okay, so I don't know what's how many calories is that, and you know how much fat is in there. So it's a little bit of a trial and error. I use the it's called the cal app. Sure. And I never tracked my macros back in the day. I just didn't feel like it was necessary, but I have been using it now for the last four months. I mean, religiously, every single day. And that app really can set you up if you're someone who really needs to know where your numbers are each day. So the primary target for me to answer your question is protein is the highest for me because of building muscle. Because protein is the building blocks, right? Like amino acids, that's where you're going to build your muscle. So I don't want to lose, I didn't want to lose weight too fast. So I made sure that I was eating enough protein, and then my carbohydrates is next. So those are the two that I really focus on. My carbs were low when I first started, and I've changed that over the last four weeks, and I've increased my carbohydrates because I got to a sticking point where I really wasn't losing really that much weight. Like maybe, you know, at one point, one week I would lose two or three pounds, and then I'd go two weeks and I wouldn't lose an I wouldn't lose one pound. And I wasn't, you know, upset about it. But then it I feel like I've got so dialed in I can tweak. Okay, maybe I should take my fats down a little bit, or maybe my sodium's a little bit too high. So it it's there's kind of like a little bit of a science to it, but for me, it's protein, carbs, and then trying to get as much fiber in as possible because the protein and the fiber keeps me full, so I'm not starving. Because that's the biggest problem, especially when it comes to nighttime, when you're sitting down watching your favorite show on TV, and you're like, Oh, damn, like I can't I got the munchies now, you know. One thing I'm really not good at is drinking water. That's another thing like I need to focus on is drink more water to keep me more full. But I can honestly tell you, when I started increasing my protein and my fiber, I was never, I mean, there were times where I would go four or five hours and I'm like, oh, I gotta eat now. I wasn't even hungry. Yeah, so that's kind of where I try to dial in and it changes, it changes week after week sometimes. So it's like I try to keep my protein at anywhere between 190 to 220, something like that. My fiber is usually 15 to 20 grams. I know I'm getting a little bit technical about it, and if you want to do that, but no, that's fine. That's where for me is is what really works to keep me satiated throughout the day and be able to sustain my energy. I was feeling a little laxed last couple weeks, that's why I increased my carbohydrates because now I do run and I lift on the same day. So I'm burning a lot of calories on that day, so I need more fuel so I can keep that energy level up throughout the day.

Vincent 18:35

Yeah, we've been talking recently that the biggest or one of the biggest things that's stopping somebody from continuing to be on a diet or or be mindful of what they're eating is I think this struggle of trying to not be hungry all the time, trying to be satiated with what you're eating. And so we would always recommend doing all the things that you're currently doing high in fiber, high in protein, because those are the types of foods that are going to keep you full and not wanting to just grab for whatever when when in a pinch, you know. Right. So, with that being said, I know you mentioned that you are an ex-yo-yo dieter. Are

Fear Of Regain And Mindset

Vincent 19:22

you ever afraid that you might fall off the wagon at this point and maybe gain some of the weight back like you have in the past?

David 19:28

Yeah, I mean, I go through that a lot, actually, because I'm very hard on myself when it comes to a lot of things in my life. I'm a grow, I have a growth mindset. That's the kind of person I am. So yeah, I feel like sometimes if I eat a little bit too many carbs and I say, Oh my god, that I eat too many carbs today. It's like I I get in my head for sure, because I'm concerned about what if I start gaining weight again, or what if I my progression stops and it comes to a grinding halt, then what do I do? And I and for the listeners out there, that that the mental part of this is the hard part. It's trying to just relax into it. And if you don't lose a pound, that's okay. If you go through two weeks and you can't get to a sticking point, it's not a bad thing. Listen, you didn't gain any weight, so that's that's a positive thing. So, but you didn't lose anything. So it's like it's almost like you got to get that mental part of your. I always said to myself that you know, the the mental state is the most important part because once you get that down, then you your body can follow that. You have to be in the right mindset to figure out what you're gonna do. So, yeah, I mean, have I uh plenty of times and still to this day feel like, oh, am I gonna go back to that? Now, again, that's when I push back on my motivation. That's when I sit with myself and go, What am I doing this for? What's my purpose? And I go back to the kids and I said, you know what, like that's that's it. Like that little trigger, that little second moves me from from feeling like, uh oh, I'm not gonna be able to do this to yep, I got this.

Brian 21:08

Yeah, that's great. Yeah, cool. Yeah, I think just one thing I did want to mention that you touched on is the tracking piece. Like, you know, you said you never did it, you figured out it wasn't worth it. But and so many people are just like that. They just figure out, well, I don't really need to track it. But as you have demonstrated, it's really super important because it's kind of like you kind of have to know where you're beginning in order to figure out how to get to where you want to go. And if you really don't have an idea any idea, and I think people are they're they misunderstand the fact that like 200 calories can be eaten in a flash without even thinking about it. And then you can and you know, because you're a runner. I mean, you could run if you run a mile, two miles even, you might not burn 200 calories, it'd be less than that. So, you know, I people don't know that they're not eat they're not equal. It's not these even trades. And I think that mentality people go, Well, I'm gonna Go ahead and I'm gonna eat what I want and then I'll just burn it off. Well, yeah, it doesn't kind of work that way.

David 22:06

Dieting is not sexy, it's not, it's but it's also it's not hard, it's just knowing the right type of foods to eat. And I I in the beginning I was like, Oh, I gotta eat chicken. I don't like, but if you and I've seen you guys do it too, like you know, you prepare your meals and I prepare some of my meals. Man, you could really, and I've used Instagram, I've used TikTok, social media. This is there are really great things about social media, and this is the one thing I love about social media like the recipes. I must have 200 recipes saved in my Instagram account because you can actually make really good tasting food if you do the right thing with it, if you put the right type of seasonings in it. It doesn't have to be bland, you don't have to eat chicken and broccoli every day. It's not, you don't have to do that. You could

Hunger Vs Cravings And Sugar

David 22:55

still enjoy some of the wonderful foods that you really love and still be able to keep and maintain your weight and lose it. It's just it's yeah, but it's not it's not easy, it's not it's not something that's you know, like, oh yeah, I'm gonna go do this. It takes commitment. And I also think too, like there are times where you're gonna be hungry and you just need to suck it up.

Brian 23:17

Yeah, hungry's hungry's okay. Yeah, it's not there's nothing wrong with it. Cravings kind of stuck. Cravings like is psychological, I think. Yeah, and and then hunger is physiological. And so if you know the difference between the two, you can say, okay, this is good. My body is signaling to me that I'm gonna burn fat or wherever it is now because I'm hungry, versus walking by a McDonald's or candy or something like that, and then something gets triggered. That's different, that's something totally different. So when people learn that, and that's what we try to teach them, that that makes a huge difference in their maintenance phase.

David 23:50

Yeah. And once you decide to take some of those, you know, those foods that are high in sugar and high in carbs out of your diet, it becomes easier because those are the foods that keep you coming back. Like when you're eating high carb foods, it's like they're uh they must put shit in the food, whatever they do. It's like, you know, all especially sugar. Sugar is like like the killer. Yeah, sugar is like like it's like it's like crack for crying out loud.

Vincent 24:22

It's it's it's bad, it's real bad, really bad for you.

David 24:25

So even if you cut that out, just that alone, you'll lose a couple of pounds, you know what I mean? So that's just a small, like, and I always thought too, like, don't go cold turkey. Like, if you're a drinker, you're a smoker, it's hard to just go, oh, I'm gonna stop completely. Don't like for me, I didn't do that. If you're if if I was drinking three or four Cokes a day, which I wasn't, I would back off and have two, and then have one. It's like it's the wean-off phase, so you're not killing yourself because if you try to go cold turkey, you're gonna quit. And I did it, I've done it so many times, and I've quit so many times.

Vincent 24:58

Yeah, right. I I think the the biggest challenges, and you've mentioned it already, is finding the things that you like to eat, maybe implementing things differently when you make whatever meal that is, so that it's maybe a little bit less calorically dense, or it is higher in protein, or you know, little tweaks that you can make to still, you know, continue to live the life that you want to live. Again, if you're a coke drinker, there are diet solutions for you out there. Yeah, you can drink diet coke, you know what I mean. But is it is it gonna give you the same sort of hit as a full sugar coke would? That's up for debate. But the point is, and it's it's good that you even say it, is that you don't have to go from drinking four Cokes a day to drinking only water for the rest of your life. There is a healthy medium in there where it's like I can have my cake kind of and eat it too while I'm trying to lose some weight here. So yeah, agreed. Yeah, so that's good stuff, you know.

Brian 25:57

Yeah, what Dave, we really I mean, appreciate so much you guys you being here and actually sharing your story with us. Yeah. So the I would like to finish this up with just asking, you know, what advice would you give somebody who wants to lose weight and now keep it off

The Best Advice: Find Your Why

Brian 26:12

for good? I mean, because I think that's really where everybody would love to be. So kind of tell us what you think, you know, what advice would you give?

David 26:21

Purpose. Why? Okay. I mean, that that to me is what are you doing this for? Whether it's for yourself, whether it's for your family, whether it's for your neighbor, whether it's for your higher power, I I don't know what it is for you, but find find that why factor and focus on that. Because if if I I feel like if you don't have a purpose in what you're doing, why bother? Listen, we you know just as well as I do that, especially now as we're getting older, Brian, not you, Vinny, because you're young, you know, you have a small amount of time in this pl on this planet. What are you gonna do with your time? And for me, I've done so many things in my life, and this and that, and I've made mistakes, and there's there's nothing wrong. I don't have any regrets, but it what it boils down to for me is if I could if I could tell anybody, find what it is that you really want to do, what you really what's your your purpose and your why. Why do I why do I want to do this? Like, what is my reason for doing it? And that's where you start. And if you could just think about that on a daily basis and then take very small, small steps one day at a time. Like, you know, this is this is the journey, right? It's not like you if you want to lose 20, 30 pounds, you can't expect to do that in two weeks.

Brian 27:50

Right.

David 27:50

You know, it's gonna take some time. Be patient with yourself. You're gonna make mistakes, you're gonna screw up, you're gonna eat foods. Like, there are times where I'm like on a Friday or Saturday, I'm like, I go and have the burger and pizza. I'm like, whoa, you know, and that's that's the cool thing about when you're when you get to the point where you're dieting and you're you're on track and you're dialed in, that's not gonna kill you. You can still do that, and you can still enjoy the foods that you want and then go back, get back on track the next day, or maybe it's two days later, as long as you don't have too much time in between, because once you start getting into three and four and five days later, then that starts to catch up with you. Like, oh god, now I got I got that feeling of the carbs again. So find your why, find your purpose of why you want to do something, and then just go after it. That's just my mentality has always been like just go for it. I mean, what what's the worst thing that can happen? But what's the best thing that can happen? Right.

Brian 28:45

True, yeah, man. That's awesome.

Vincent 28:48

Good stuff.

Brian 28:48

Yeah, appreciate the advice. So yeah, all right, man. Again, we thank you so much, and I'm sure our listeners appreciated it. And we hope we will you'll join us again someday too and tell us another story about what's going on in your life. Oh, yeah. All right, man. Well, thanks everybody for listening.

Giveaway Details And Final Plugs

Brian 29:05

Again, you could always find us on all socials at timeundertentionpt.com. And one quick streamless plug starting tomorrow, we actually are it's our three-year anniversary, and we are giving away six months of free fat loss coaching, uh system for doing that. So all you need to do is go to our Instagram page and click on the link there, and you can simply apply. And you never know, you might be a winner. Dave, you can apply too if you like. Yeah, you never know. I know you don't really need it, but it's still be simple. And also, you know, another shameless plug before we get out of here, real quick, is I mentioned that my brother was a DJ. And so if you live in the New Jersey area, you can find him at uh eliteentertainment.com. That's his company. So if you got a wedding coming up anytime in the near future, be sure these guys are been doing this for I think what over 20 years? 36. 36 years. And these guys are great, you know. You can see them on Instagram and TikTok. So by all means, you know, give those guys a call. And again, Dave, thanks, appreciate it, and uh, we will talk to you soon. Thanks, guys.