What I Stopped Doing to Lose Weight Over 40 (And Keep It Off)

Weight loss for women over 40 doesn't work the way it did in your 30s. Through perimenopause, the same eating and exercise that always got results stop moving the weight, and it's hard to understand why.

For years, I thought eating very little and doing hours of cardio was discipline. I'd weigh myself every morning and let that one number set the tone for my entire day. I was working harder than ever, and my body slowly stopped producing the change it always had.

In my mid-30s, I started to reverse five specific things I'd always believed I had to do to look the way I wanted. That's when the 20 pounds I'd been holding finally came off, and I've kept it off for 10 years straight through perimenopause. I'm a double-certified Nutrition and Fitness Coach, and I still had to learn these the hard way.

In this episode, I walk through the five things I stopped doing after 40, why they backfire at our age, and what I do now instead that makes losing weight and keeping it off SO MUCH easier. If you're over 40, doing what always used to work, and the weight won't come off, this is the conversation I wish someone had with me ten years ago.

Resources Mentioned:

💪🏼 The Strong Core Method: a 4-week, step-by-step core program for women over 40, every level, that includes 12 guided workouts, video demos, and a simple plan to help you build a stronger, more defined midsection in just 20 minutes, 3 times per week.

📝 Grab The FREE Fat Loss Formula Workbook to calculate your exact calorie deficit and maintenance numbers.

🎯 Take the FREE ‘What’s My Metabolism Type’ Quiz that identifies your unique metabolism type and get empowered with a personalized plan to manage your weight confidently.

💌 Stay Connected:
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🎧 Listen Next: Your Best Summer Body After 40 Starts Here

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👋🏻 ABOUT ME:
 I'm Andrea, a NASM-certified nutrition and fitness coach and founder of Behind the Body. For years, I tried every diet imaginable, avoided weights, and stuck to cardio, all in pursuit of being skinny. None of it worked. At 40, I overhauled my approach and started lifting 3–4 times a week. Now at 45, I have the strong, toned body I spent decades chasing, and I've maintained it for 10 years using the same simple approach. I help women over 40 simplify their approach, build real strength, and get results that actually last. Every week, I cover the science, the strategy, and the honest truth about fat loss and maintenance for women over 40.


MEDICAL DISCLAIMER: This podcast is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, exercise, or health routine. Results vary. Andrea is a NASM-certified nutrition and fitness coach, not a doctor or registered dietitian.

Transcript

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If you are dieting and you're trying to lose weight, there's a good chance that you're going about it the entirely wrong way, or at least doing several things that are hurting your efforts and the speed at which the weight comes off. And this is totally normal, by the way, because when we were younger, we were told to lose weight a very specific way. And we did those things that actually worked towards our weight loss. But when you hit 40, your body changes in a way that those things just do not work anymore. For so many years, when I was younger, I did the exact opposite of what I know now works long-term for weight loss. And the whole time I had no idea. I thought I was just being super disciplined and controlling what I had to control. In fact, I prided myself on that level of discipline. I prided myself when I ate so little. I did a ton of cardio. I ran. I was doing the stairmaster for an hour. And I would get on the scale every single morning, bracing myself before I even looked. And if the scale was higher than I expected, I would punish myself even more by eating less that day or doing more cardio. I was motivated to be skinny. And in my 20s and my 30s, I was doing all of these things thinking, well, this is just what you do. You eat a lot less, you work out a lot more, and the end result is skinny. And this would be the rest of my life. That's at least what I thought. But at some point, and I am positive that it hit in my mid-30s when you start to mature, your hormones start to change, you start to see things a different way. Where I thought to myself, there is no way. This yo-yo dieting, this punishment of eating a lot less, working out more, just to be skinny was the way I'm supposed to live the rest of my life. My tolerance for that just went way down. And I thought, I cannot keep just I can't keep doing this. I can't keep living this way. So little by little, I started letting go of those habits one at a time. There are specifically five things that I've always assumed I needed to do in order to look the way that I wanted. And after I reversed course, that's when the 20 pounds of extra weight that I was holding finally came off and stayed off. Now for over a decade, straight through perimenopause, I've been able to maintain that. And while that 20-pound weight loss was a win, it's the ease of keeping them off while feeling amazing that is truly the win. If you've followed me, or even if you don't, I'm a strong believer that the weight loss part is the easiest part of the journey. You are motivated, you have a new plan that you're following, you have the distraction of the new things, the new meals, the meal prepping, the maybe getting some exercise. Like all of this is kind of keeping you going. And if you have a good amount of weight to lose, you're probably seeing some early wins on the scale. And so that all compounds where you're just like feeling good, like, yes, I'm gonna do it this time. But as soon as that novelty wears off, as soon as it just becomes monotonous, as soon as you don't have time to eat healthy, where you really have to find time or force it somehow, or you don't have time to move your body and exercise, that things just start to fall off, right? And this is why maintenance, I believe, is the hardest part of the entire journey. But it is the most rewarding. And once you figure it out, once you really hone in on the habits and the skill of maintenance, it is absolutely so rewarding. So if you're currently on a weight loss journey and you feel like you're doing and sacrificing so much and that doesn't seem feasible to you for the rest of your life, stick with me throughout this episode because the rules have changed. There are a lot of things that I miss being younger than 40, but there are a few things that are really positive. And the good thing about being over 40 is that you don't need to burn yourself out or to starve yourself in order to achieve the body and the health that you want. And that is such a great thing. I'm a double certified coach and I still had to learn this a hard way. So let me save you years of being miserable. I'm giving you all the five things that I stopped doing to make my weight loss and my life so much easier. And I'm excited to share them with you. Okay, let's dive in. Welcome to Behind the Body. I'm Andrea, certified nutrition and fitness coach. In my 30s, I lost 20 pounds and I've maintained it well through my 40s. Every week here, we talk about what's really happening with perimenopause and weight gain, what to do about it, and the brutal but beautiful truth about this stage of life. Whether you're just starting or tired of starting over, you are in the right place and I'm so happy you're here. Let's dive in. The first thing I stopped doing is chronic cardio. Now, I know when we think of weight loss, we think of, okay, I need to get my cardio in, I need to get on the treadmill, I need to get on the stairmaster or whatever your vice is. And I know that letting go of extensive cardio sounds weird because, well, we need to burn calories, right? In order to lose weight, in order to be thin, in order to maintain our weight. And it's true, it does help. But the trouble was a kind of cardio that I was doing, which was long sessions of 45 minutes to an hour, five or six days a week. And it's the kind of cardio that keeps your body constantly fatigued, and which is really important over 40, it's the kind that keeps your cortisol running high all the time. And when your cortisol stays up like that after 40, your body gets a lot more comfortable holding on a fat around your stomach, which is exactly where most of us are trying to lose it. And I know cortisol is something that seems like it's talked about a lot for women over 40, but it is absolutely a player in our game of weird weight gain or storing fat in places that we never thought of before because it has that much of an impact on us after 40. So we have to pay really close attention to things that get our stress up or cortisol up, and chronic cardio is one of those. And I was on the treadmill at least 45 minutes a day, at least for five to seven days a week, completely wiped out, starving, and my body just would not change. And this was in my mid-30s. Before in my 20s and early 30s, I was running amok, no problem, doing a ton of cardio and staying, you know, relatively thin as I was doing it. But in my late 30s, that just was no longer the case. My body was soft. I felt like I was just holding on to a lot of fat despite working so hard for it. And what I didn't understand back then is that all of that cardio was burning calories in the moment while doing nothing to build the one thing that raises how many calories you burn just sitting here, breathing, which is muscle. In fact, doing an excess amount of cardio actually breaks down muscle, which is the opposite of what we want when we're over 40. We want more muscle, not less, and we're already fighting biological muscle loss. We have that working against us. So we don't want to compound excessive cardio on top of that. So I cut the cardio down to two sessions a week and replace the other three with real strength training. This is what I did when I transitioned to strength training in my mid to late 30s. I basically wiped out almost all cardio. And I actually really like cardio. I've always done it my whole life. I like the high intensity. I like getting my heart rate up. It makes me feel like I'm doing something. And so I said no to cardio and I said, I'm gonna focus on muscle building and weightlifting. And that transition changed my entire body and my overall health. And it wasn't anything extreme. It was just getting a little bit stronger each week. And this is the whole game after 40 building a body that burns more calories all day long instead of chasing the burn for one sweaty hour a day or however long you do cardio. And now most of my cardio revolves around walking, maybe I don't know, 30 minutes a day. And once in a while, I'll still get on the Stairmaster for a good sweat. But now every time I do cardio, I'm thinking about the fact that I don't necessarily need it because my diet is pretty healthy and I don't want to break down any of the muscle I'm trying so hard to build and so hard to hold on to. And I still see it all the time with coaches telling their clients to do more cardio, or I see it all over social media. And honestly, telling women our age in our 40s and 50s and even 60s to do more cardio is just some of the worst advice in this whole space. If you're doing cardio five or more days a week and it isn't paying you back in weight loss or in your health or in a body that you love, I recommend dropping that down to two sessions and using the other days to put in 30 minutes of strength training in their place. That is a single biggest leverage that you have if you're not already weightlifting or if you're not weightlifting consistently to make on your fat loss efforts, in your body composition, and in the way that you look and that you feel. And for the record, if anybody follows me on social media or other platforms, I do still train for marathons every now and then, and I probably will again in the future. So that's a whole different animal, but I'm just talking about day-to-day life and how we spend our time exercising. Okay, the second thing that I stopped doing is under-eating. And I know that this one feels completely backwards, right? Because we know that we need to be in a calorie deficit in order to lose weight. But I was undereating substantially. I mean 1200 calories a day for years. And I don't know where that 1200 calorie number came from. It must have been back in the 90s or early 2000s because that is just a number that I've always hung on to. Almost like a thousand and under was unhealthy, but somehow 1200 calories seem like a sweet spot of eating very little, but not below that unhealthy line, which now just sounds stupid and crazy. But I genuinely thought eating 1200 calories a day was just disciplined. And when you eat that little for that long, your body reads it as a shortage and it slows down to protect you. So you're basically eating nothing and your body's like, I'm not gonna burn fat because I don't want us to die. So I'm gonna hold on to everything that we possibly can. And then it's like, if I have to, I will start breaking down your muscles to make sure that we don't have to carry around as much weight. And so you're eating less and the scale might even be going down, but you are losing muscle and holding on to fat, which is a crazy amount of sacrifice to starve yourself like that for such little to no return. And in fact, having an opposite effect on your body and taking your muscle and your health. And since now you're eating so little, your body's breaking down muscle to offload some of the weight, your metabolism slows down substantially and it takes a long time to rehabilitate your metabolism to get it back to a strong state where it's gonna feel comfortable burning calories again. So undereating just has a consequential effect on your entire ability to lose weight and keep it off. And not only that, but when we get older in my 40s, now I'm 45, I wanna look healthy. I wanna look good. I mean, we have age working against us by way of wrinkles and thinning skin and you know, hair loss. I want my hair to be healthy. I want my nails to be strong, I want my skin to be glowing. And none of that happens when you're eating in a substantial calorie deficit. It just can't. Your body doesn't have the nutrients that it needs. So I now, if I want to diet and I am right now in a little cut for the summer, I reduce calories by maybe 150 to 200 calories. It's a modest deficit because I feel that with that modest deficit and with my regular activity of like working out and keeping pretty active during the day, that is enough to give me a healthy weight loss. Now, not everybody needs to follow a couple hundred calorie deficit, right? Everybody's body is unique and everybody's weight and weight loss goals are unique to them. So everybody's gonna be different. And if you want to know what your calorie deficit should be based on your body and your goals, I have a free fat loss formula workbook. It's linked in the description below and it walks you through your maintenance calories, your ideal calorie deficit, your protein target, all of that. It walks you through step by step in about five minutes, and you have numbers tailored specifically for your body. So you can grab that free down in the description below. But that's what you need to know is like what your goals are and what a healthy deficit looks like for you. And there's no need to go below that because if you do and you end up starving yourself, that's gonna have a counter effect and you're gonna be spinning your wills and sacrificing for no results. So, what did I do instead? I literally built my whole day, all of my meals, around protein. And I know protein sounds like a fad because everybody's talking about protein this and high protein that, but it's not a fad over 40. It is a solution for us women over 40 to hold on to as much muscle as we can. My target to aim for is 0.7 to 1 gram of protein for every pound of my goal body weight. Now, I don't have a lot of weight to lose and I weigh about 145 pounds. So my daily target is 145 grams of protein. Now, do I hit that always? No, but I try to get really close. And why I'm at the higher end of the range, because I did say 0.7 to 1 gram of protein for every pound of body weight or goal body weight, I'm at the higher range because I'm trying to build muscle. And if you've seen me on YouTube or on Instagram or social media, you see that I have a lot of muscle probably, but I am trying to build my glutes and I've been trying to do this for many years now. Well, at least five, really working on it intentionally. And I want to eat enough protein in order to give myself the best chance and really support my weightlifting efforts. If you don't want to grow your glutes or you don't want to put on a lot of muscle, still aiming towards the higher end of this range is beneficial for you after 40 because with hormones, with sarcopenia, with just life, it's helpful to be on the higher end of that so you can just hold on to all the muscle that you can. You don't have to be weightlifting. Sarcopenia is a real thing. It's age-related muscle loss. It happens in our 30s, but every decade after our 40s, we begin to lose three to eight percent of muscle per decade. And that doesn't seem like a lot, but it is substantial. It adds up. And it can be the difference between aging really healthily or not and being frail. So that's why I eat on the higher end of that protein target. Now, protein is really hard to get in at that amount. 145 grams for me is not easy. I have to be super intentional about it. And a lot of days I have to supplement with a protein powder. It just is what it is. But I'd rather supplement with a protein powder and be super intentional about it, pack some protein if I need to when I'm on the go to hit that number consistently because it's that important to me. And not to mention for this little tangent, but if it's helpful for you to motivate you to get more protein in, protein is the most thermogenic macronutrient. What does that mean? That means that your body burns more calories digesting protein than any other macronutrient. For example, your body uses about 20 to 30% of protein's calories to digest it. So if you're eating a piece of steak that's 100 calories, let's say, you're gonna actually only digest about 70 to 80 of those 100 calories because 20 to 30 of them are already being used for digestion. Now, consider carbs only has a thermogenic effect of 3 to 8%, and fats only have about 0 to 2%. So basically you're burning calories eating protein. I know that's a little tangent, but you know, for some motivation, I think it works. Okay, let's move on to number three. The third thing that I gave up was weighing myself every morning. Actually, now at 45, I can say I barely weigh myself. And I want to be clear, I'm not telling you to throw away your scale. I know women are attached to their scales, particularly during a weight loss journey. So if that's your jam, that's okay. But I am telling you to stop letting that one number set the tone for your entire day or to even determine whether or not you're making progress. That number you see on the scale for us women is water. It's food still moving through your body, it's hormones, it's inflammation, it is a million different things. And only some of that is actually fat. And perimenopause and menopause, especially, because a totally normal hormone shift can put three to five pounds of water on you in a single week or even in a single day. So if you don't know that's happening, which you likely don't know, your hormones are fluctuating on any given day, then a Tuesday morning weigh-in can feel like a complete disaster when it's really just a Tuesday that your hormones are fluctuating. And I say this from experience because I used to see the scale go up two pounds and let it literally ruin my entire day. I was so emotionally attached to that number that if it said anything different than going down, I was in a spiral. It would literally make me depressed for the entire day. So I just started to scale the scale back to once a week. Every weekend, one weekend day, I would weigh myself. And then as my eating habits became more stable and more healthy and my exercise became more routine, I realized that the way that I was measuring my progress was in the actions that I was doing every day and in the way that I felt, my energy level, the way that I saw myself when I looked in the mirror, the way that my clothes fit. And I realized that the scale was doing more damage than anything because it wasn't really reflecting my true weight loss. And this is particularly true for anybody who's weightlifting at the same time. Because as we're putting on muscle, that scale is not going down. You have to trust that what you're doing are the right things in order to change your body composition, meaning put on more muscle and lose more fat. And that might mean that the scale goes up because you're putting on muscle or because of the inflammation from the weightlifting. And you have to be so mentally strong to be okay with that. So that's why I don't let it into my life as much anymore. And I mentioned that I'm currently doing a mini cut. I started about, I don't know, maybe now three or four weeks ago. I did not weigh myself before this mini cut to see where I started. And I'm not weighing myself throughout because I know that the scale for me does more damage than good. And I know that if I'm doing the right actions every single day and I feel the way that my clothes are fitting and I see the way that I'm looking in the mirror, I know that I'm making progress. So I don't let the scale derail me. So if this is you, if you're somebody who's addicted to the scale, I would suggest finding another way to measure your progress, whether that's taking measurements around your waist or trying on a pair of jeans or shorts that feel tight and see how they progress as you're losing weight. I mean, all of these are such better, more effective benchmarks to measure your fat loss progress than the scale, in my opinion. All right, number four, the fourth thing that I let go of was the all or nothing thinking. Now, this one is something that has derailed me a lot in the past because I am a type A personality. I'm a little bit controlling, I'm a little bit of a perfectionist, I'm a doer. All of that combined is detrimental to sometimes a weight loss journey because that all or nothing mindset could really take you from making incremental progress to basically setting the whole plan on fire. And maybe you know the exact spiral I mean. This is what I used to do. I used to eat so well Monday through Friday, right? All during the day. At nighttime, I'm cooking dinner, and then Friday night would come around and my friends would want to go out for a happy hour and then go out for drinks, and I'd be like, okay, I'm only gonna go out of one drink and I'll come home for dinner. But then you go out and there's a couple drinks, and then there's, you know, some appetizers that you're stacking on, and you're trying to be good. You're trying to white knuckle it, but you have a little bit here and then a little bit there, and then the next morning maybe you go out for brunch and you want to be good, but you eat a little more or differently than you know you should for your weight loss goals. And then it just keeps going. And then by the time Sunday rolls around, you just basically said, you know, F it all, and you're just eating now off plan and you've completely blown your diet. That is a spiral that I used to get into all the time. And it's so disruptive to your weight loss efforts. And it doesn't need to be like that. If you found yourself in the same place, most of the time we have this like guilt spiral where we think we're just not disciplined enough or we're not motivated enough. But that has absolutely nothing to do with it. The problem is that we were following a plan that left no room for actual life. And this is probably the biggest reason for my weight maintenance success over the last 10 years is this number four and what I'm about to say. When you follow a plan that leaves no room for actual life, it's not sustainable. That's why when people are like, I'm going on a low carb or no carb diet, I think to myself, like, well, great, you're gonna lose a bunch of weight probably, and you're gonna gain a bunch of weight back eventually. Because that's not sustainable for real life, for how we eat in our culture, for going to social events and living outside of a controlled environment of your own house. It's really hard to maintain a no-carb diet. And so that's why any plan that you're on for weight loss success to be long-term has to be something that integrates real life eating out, foods you love, quote unquote cheat meals, desserts, like whatever it is. It has to incorporate the foods that you love, or else it's just not sustainable. And I like to think about it like this: when you eat around, let's say 21 meals a week, okay, assuming you're eating three meals a day. I eat more than that, but just for simple math, 21 meals in a week. You don't need all 21 of those to be perfect to keep losing fat. You need about 17 of them to be on track, which is roughly 80%. And that's more than enough to keep your fat loss moving in the right direction. I think about those other four meals, like money I've already set aside to spend. I can go out for dinner, I can have some birthday cake, I can order pizza on a Friday night if I want to. Like they are planned for enjoyment, for you know, those kind of meals that I want to eat off plan and not seen as failures. And that shift in mindset is so much more productive for long term weight loss sustainability. And that has been the mindset that's helped keep this weight off for so many years. And the mindset that Will allow me to maintain this weight loss and my current weight for many years to come. And I always like to say, like a B minus meal will always beat an F because an F isn't just one meal. It's the whole spiral that follows it. And what I mean by that is if I'm gonna go out to dinner, I'm not gonna have an appetizer and a cheeseburger and fries and two cocktails and then dessert. I'm gonna have the burger and the french fries because that's probably what I was craving. And for me, French fries is one of my favorite foods, guilty pleasures, whatever you want to call it. I won't have an appetizer and I won't have a dessert. Or if I love dessert, then I'm probably gonna have a little healthier something for my entree and then enjoy my dessert. Or if I feel like a couple cocktails, then I'll probably have a couple cocktails, maybe French fries with a salad and some protein on it, and then no dessert, right? So it's like you can have the foods you enjoy and you can have that flexibility, but don't make it all or nothing because it absolutely doesn't have to be. And once you can train your mind out of that all or nothing mindset, the diet will feel so much easier, the sacrifice will feel so much less, the discipline will need less reliability, and you can feel like you can actually lose weight and still enjoy your life, which that is a whole purpose, right? Okay, last but not least is number five. The fifth thing that I stop doing is following advice that's built for a 25-year-old. I basically stopped subscribing to all of the advice, all of the social media, all of the people who talk about weight loss, fat loss for a body that I don't have anymore. They're all thinking eat less, move more cardio, and take all these supplements. And all of that was written for a 25-year-old hormones who can literally snap their fingers, maybe skip dinner for a night and lose a bunch of weight. Now, of course, I'm generalizing. That's not everybody in their 20s. But my point is that over 40, I know that my body has significantly changed. I mean, I can see my body holding fat differently, shifting fat to places I never had it before. I see the way that I gain weight when I eat processed foods or eat out at restaurants consistently. Like I see those changes show up on my body now that used to never show up in my early 30s and my 20s. And so I don't listen to that. I listen to women that are my age that talk about their experiences somewhere between 35 and 55, right? Because that's the age where your estrogen starts to drop. And estrogen has a direct say in how your body handles carbs and where it decides to store fat. I mean, the rules genuinely changed after 40. And a lot of us are still playing by the old ones without even realizing it. And that goes back sort of to the beginning of this podcast where I'm saying, you know, we used to do all of these things that worked for us when we were young, that society told us that we need to do, and we carry that into our adult lives and then wonder why our bodies are changing and we don't even recognize them anymore after 40. It's because of this, because we're following advice that doesn't work for women at our age. That is a good thing because quite frankly, I'm happy to eat more to nourish my body. I'm happy to do less cardio and stop stressing my body out. I'm happy to get off the scale and start measuring my progress in the way that my clothes fit and my energy. Like that's all positive. So I'm glad not to follow that advice anymore. And I'll be honest, it really gets to me watching women in their 40s and 50s and even 60s punish themselves just to be smaller, just to be skinnier. When the real issue was never how hard they were working, it was a plan that stopped fitting their body a long time ago. And the women who finally understand this, that this is a hormonal shift and not some personal failure of willpower or failure of discipline are the ones who stop fighting their bodies and start nurturing them. And I've learned what my body needs for this stage of life. That meant more protein, not less food, strength training instead of endless cardio, treating my stress and my sleep as part of my weight loss and weight maintenance plan rather than something that's optional or just nice to have, and measuring my progress by my fat to muscle ratio instead of just one number on the scale. And that's really what this whole podcast is about doing things the right way for us women over our 40s and our 50s. We still have goals. We still want to look good. We still want to look hot. We still want to be our goal weight. We still want to feel really good about ourselves and feel sexy. And we absolutely can. And I just want to use this platform and use my experiences as a testament to that. And not to say that I have it all figured out, but to say that I have tested all of the things and put myself through hell. And for the last 10 years, but especially since I've been 40, I feel like I'm as close as I can be to figuring it out. And I feel really proud of that. And so that's why I want to share my experiences with all of you. I hope you found this helpful. I think it was a little bit long-winded and maybe a few rants here and there, but all in all, I hope this was helpful and I hope it makes you think about your own weight loss journey and maybe approaching things a little bit differently to see what works best for you. And if you're looking for some additional insight or resources, I have a new program called the Strong Core Method. I made this specifically for us women over 40 because at this age, our stomachs are getting softer, they're holding more fat, and we think it's all downhill from here. But coming from a woman who has six-pack abs, who does not come from great genetics, and who does not spend more than an hour a day, five days a week working out, and sometimes it's a lot less than that. I have an amazing program to help you build and strengthen your core after 40 with a four-week workout program, three workouts a week for four weeks. The workouts are 20 minutes or less. You can do it in the comfort of your own home. You don't need any equipment. It's for all levels. There's beginner, intermediate, and advanced tracks. And each exercise has a video tutorial so you don't have to guess. That'll be linked down in the description below. Go check it out if you are interested. And one more thing before you go, if you haven't already, I would love for you to join the behind the body community where every weekend I send you something to your inbox about health, fitness, nutrition, lifestyle, all the things for us women in our 40s, 50s, and 60s. So come on over and join. You can do that for free at behind the body.com forward slash newsletter. Thank you so much for tuning in, my friend. If you have any thoughts or feedback or questions or just want to say hi, click that button at the top of the description that says send us fan mail, and that sends a direct message to me. I would love to hear what you're thinking, and I can respond back to you. And I look forward to chatting with you again next week.