Debunking Diet Myths: Navigating Meal Timing, Protein Obsession, and Smart Nutrition on a Budget

On this week's episode I talk all things food.
I've had a lot of questions about this recently and I've seen even more discussions/statements on social media.

So let's answer some questions and busts some myths.

Does meal timing matter?
Is breakfast really that important for your bloodsugar levels? (Here and here are some studies I mentioned)
Does it matter what you have for breakfast?
Should an office worker eat the same as a farmhand?
Where does the fitness world's protein obsession come from and is it justified?
How much protein should you REALLY be aiming for?
What is the single most important thing you can do for your diet?
Does resistance training boost your BMR (Base Metabolic Rate)?

and much, much more

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Playing us out this week "Made it" by McCall

Transcript

Peter: 0:00

Hey, welcome to the Healthy Postnatal Body Podcast with your postnatal expert, Peter Lap, that, as always, would be me. On today's episode, I'm answering questions about mealtime. What should your biggest meal be? Is there a benefit to having protein for breakfast that type of stuff? What should your protein intake be when you're not exercising? And finally, does adding muscle? Does weightlifting really increase your metabolism by as much as people are telling you? Right, that's all coming up, so, without further ado, here we go. Hey, welcome to the Healthy Postnatal Body Podcast with little old me. This is a podcast for the 31st of March 2023. And that pitter patter you hear in the background, that's Buddy finding his place and Lola and Kitty are already sound asleep.

Peter: 1:12

So what am I talking about today? I hope you're well, by the way. I hope you're doing great. What am I talking about today? Food, food in all its forms. That's pretty much what we're talking about. I'm talking meal timing for for breakfast. I'm talking about composition of breakfast. I'm talking blood sugar levels. I'm talking protein when not exercising. Should you, should you have loads of protein when you're not exercising? What your aim should be? Are you getting enough and you're not getting as much?

Peter: 1:38

Whether adding muscle really increases your metabolism, uh, in the same way that people say it does. You know the whole oh, you need to lift heavy things to boost your metabolism, your base metabolic rate, and all that sort of stuff. Is that actually true? And the reason for bringing this up is I had several emails through over the last couple of weeks and I've had loads of conversations with people over the last couple of weeks, because there's a lot of stuff doing the rounds, as always, to do with food, right, it's always doing the rounds on the internet and it's all over the place. So let's start by saying that I am very much in the camp of whatever works for you is the thing that you should be doing, right. I think a lot of generic this is good for you, this is bad for you. You should be doing X, Y, z is thrown out there.

Peter: 2:33

I think a personalized diet approach, nutrition approach, is the way to go. What works for your lifestyle, what works for your tastes and flavors? What works for your socioeconomic circumstances, what works for your cooking skills, all that sort of stuff. If it works for you, it's all fine. What works for you? Just your dietary habits, right? Whether you're vegan or you're keto, I genuinely don't really care. That's not what I'm talking about. So this is just. I just wanted to get that out of the way. I'm going to talk a lot about what I do because I find it works for me. That doesn't necessarily mean that is the best way to do it.

Peter: 3:19

I will be bringing up two or three things that I've heard from registered dietitians over the last month or so that I don't necessarily 100% agree with, because the science around food and nutrition and lifestyle is so remarkably complex that I think it's very easy to find a study that proves things one way or another. So that's why you find a lot of um dietitians and nutritionists and all that on online and they're not the same thing, right, by the way. But um nutritional specialists, whatever they call, call themselves right Registered dietitian, proper job Nutritional specialist, not a real job. Let me start there first. But even among registered dietitians, especially online, they are looking for views and clicks and sometimes they will say things that go against the grain, but they might have a study to back it up and, as is always the case, like I just said, it's easy to find the study one way or another. So it's easy to find a study that says you should have breakfast. And it can be any kind of breakfast, including like oats and slow-release, low GI, low glycemic index carbs. And I've also seen links to a study that say any sort of carb-heavy breakfast, including oats and all that will mess up your insulin resistance and your blood sugar levels for the entire day.

Peter: 5:09

Really, I think a lot of the time when people start talking, especially online, when they start talking about blood sugar spikes and all that sort of stuff, there's a lot of fear mongering in that. It's completely normal for your blood sugar levels to go up and down throughout the day. Is it nice to keep them stable? Yeah, sure, because it means you don't have like a dip in energy or a ridiculous boost in energy. And you know the highly palatable, highly hyper palatable, highly processed foods that really spike your blood sugar. Yeah, you want to avoid them a little bit. Your diet probably shouldn't consist of most of that, but overall, you know, if you like oats in the morning, you have oats for breakfast. Your blood sugar levels really won't be messed up for the entire day.

Peter: 6:01

That's just not the case. That is just not true. Not, that's just not the case. It's just not true. But again, I can find you a study that says that it is Right. So do everything as it works for you. Now, that is kind of what my starting position is on this particular thing.

Peter: 6:26

Now, having said that, there are a couple of things that I hold, a couple of truths I hold to be self-evident. As you know, I think it says in the constitution Meal timings, for instance, right. You can find a lot of people that will tell you that you need to eat within an hour of getting up. I personally don't, but there are a significant number of people now that say, listen, if you eat within an hour of getting up, this the studies show, the science shows that that you'll, overall, have healthier eating patterns, healthier eating behaviors and, for instance, your risk of type 2 diabetes is lower. A lot of this stuff is linked to type 2 diabetes these days, because that is really, you know, it's the big one that's out there. There's a lot of people are pre-diabetic they don't know about. I saw some stat yesterday that said 25 30 percent of americans are pre-diabetic without being aware of this, something like that. I'm not sure whether it's true or not, but it's a problem.

Peter: 7:31

Type 2 diabetes, um, and again, personally, yes, for the general population that that might well hold right, that that idea that you know, people who eat breakfast within an hour of waking up, with a healthy breakfast within an hour of waking up, tend to have healthier eating habits overall and therefore they're the the within that population compared to people who have really remarkably inflexible or unhealthy eating patterns. The type two diabetes risk is much higher in that second group, much lower in the group that has bigger eating patterns. But for myself, for instance, and for, on the other hand, you'll have the intermittent fasting brigade, because these things are quite often brought up as a debate between intermittent fasting, whether it's good for you, or whether you should have breakfast first thing in the morning. Now, first of all, of course, the word breakfast means breakfast. Right, breakfast is just your first meal of the day, that is all it is. There's nothing spectacularly special about it as a meal. It's just another one of your food.

Peter: 8:39

So, for instance, in my case, I get up and for all of you who know me, you know I don't get up early, right, I get up like half past eight in the morning, quarter to nine, because my first clients tend not to be early, and I walk the dogs I potter about, then I have a decaf coffee and I go my merry way, and most of the time my first meal of the day will be round about lunchtime. Now, that is just what I like to do. Sometimes I'll meet someone for breakfast, um, and that'll also be my, my early right, early rising for the day. And I find that if I eat at half past eight in the morning, I go sleepy for the rest of the day, no matter what I have, whether if I french toast and obviously I get sleepy but even if I have, I don know, bacon and eggs or something like that, so a higher protein type thing, or indeed overnight oats, right, I don't enjoy eating in the morning and I really don't enjoy a heavy meal first thing in the morning. It doesn't work for me, so I don't do it. Right, that personalized choice.

Peter: 9:40

This is not an intermittent fasting thing that I do. I just eat the way it suits me, eat the way that I find works for me. Do I need to eat within an hour of waking up? No, I don't see the need for that at all, because my overall. And does this put me at a higher risk of type 2 diabetes? I don't think so because my overall eating patterns are remarkably, because my overall eating patterns are remarkably stable and regular, I just don't eat within an hour of waking up Most of the time. Like one of the studies and I will link to these studies are associations between the frequency of breakfast consumption and insulin resistance, or the effects of breakfast consumption and composition on metabolic wellness, with a focus on carbohydrate metabolism. So, again, it all links to that whole regular eating patterns and the effect of, and it finds that regular eating habits you have a lower risk of type 2 diabetes. Yeah, that kind of makes sense, but that for me doesn't translate as in for me personally doesn't translate to.

Peter: 10:53

You have to have breakfast, anyways. And then, for breakfast-wise, what should you have for breakfast? Right, there are lots of people coming out saying you should have a protein-rich breakfast because it doesn't cause blood sugar spikes. Now again, we'll go over the blood sugar thing. Blood sugar spikes are not necessarily a bad thing. Blood sugar is supposed to go up and down after a meal. That's kind of what happens. That's kind of what happens. If, however, your diet mainly consists of hyperpalatable, ultra-processed type foods that really make your blood sugar rocket, go up and down like a roller coaster all day, then that is an issue, but if you have overnight oats, then, yeah, that will cause a raise in your blood sugar level. We don't need to listen to a lot of the fear mongers about be scared, be afraid, be very afraid. Your blood sugar will rise. That's kind of what it does. It's supposed to be quite normal. When, then, are you supposed to have your carbohydrates? But have them with a bit of protein Dude. If you want to have your overnight dose with milk and some chia seeds and all that sort of stuff and you know that's going to be completely fine if you're in, it's really a lot of.

Peter: 12:14

This stuff does not take into account the type of lifestyle that you have, and this is very important. We know, for instance with regards to blood sugar level management, that exercise really matters. Right, activity levels let me put it that way really matters. And that matters because if I have porridge, if I work out on on the land, so to speak, if if I go full old school farmer and I'm busy and I'm working all day dragging a plow or whatever it is old school farmers used to do, I can have porridge in the morning because I'm walking around all day exercising, essentially like a beast.

Peter: 12:57

If I sit in an office, that's a different thing altogether. Sit in an office just behind the computer, typey, typey, typey, don't move until it's 12 o'clock or 10 o'clock and then I have, uh coffee at a biscuit and then I sit, type, type, typey, that's uh. That's how office workers work, by the way. And then I have lunch and all this sort of stuff and again hats out behind my desk and there's no movement for eight to ten hour period. And then you add a commute and all that sort of stuff. And then I add some Netflix in the evening, and only maybe if you have time. You have one hour exercise, one hour to spend at the gym, or you're doing like an HPMB program, so you only have 15, 20 minutes of exercise that you squeeze in.

Peter: 13:40

That is a completely different lifestyle right than that of an active person who, I don't know, schleps, lumber about all day. Those are my two examples of active people like old school farmers and lumberjacks. You need to take that into account when you recommend what people have for breakfast so you don't need to have a free egg omelette with some tomatoes or whatever. If you go out to work in the field. You can go to town on a big bowl of oats. The reaction throughout the day will be completely different because you're not as sedentary as someone who just sits behind a desk all day. So don't take anything you see from even from registered dieticians that say you need to have a protein-rich breakfast just at face value and then go there without taking your own lifestyle into account. If you're ridiculously busy say you work, and a lot of moms I know they have several kids and they all walk them to school and all that sort of stuff and then they run all over the place all day not necessarily driving, but actually you know walking places you can go much carb heavier for breakfast than someone who just sits behind, than the middle-aged white guy who's an office worker middle management office worker right, that's a completely different lifestyle. So don't be scared by people that say, oh, you can't have carpe diem breakfast. You can definitely do that.

Peter: 15:22

Does the size of the meal matter? Well, this is an interesting one because for me again and this is purely a personal preference I find I function a lot better if I have my what used to be my dinner, if I have that at lunchtime, so if I have a nice warm lunch, which is a decent meal. And this could well be to do with me not having a lot for breakfast, right, but I function a lot better if I have that rather than having a big dinner, because in the evening I feel better. I obviously I work a bit in the evenings and all that sort of thing. I don't want to walk around being all. I'm tired and just had a big meal in the evening, so I tend to have my biggest meal of the day for lunch. So I tend to have my biggest meal of the day for lunch, and again that meal is just your bog standard bit of protein, loads of vegetables and all that sort of stuff, and obviously you know potatoes or rice or whatever with it. I find I function much better with a hot lunch than I do with a cold one. Even soup will work wonders for me, but that again is not the case for everybody. I know loads of people that can't have a hot lunch because otherwise they'll go sleepy time, so to speak. So that just means you don't.

Peter: 16:41

It really is about figuring out what works for you and hoping that kind of knowing that at the end of the day your macros kind of line up with where you want them to be. Knowing that the vast majority of your foods are whole foods and are fine, and your macro macronutrients or your carb protein fat split is 40, 30, 30 or something along those lines, you'll be fine. If you do that, you don't need to worry too much about this. From a weight management perspective, it doesn't matter whether you do things like intermittent fasting and skip, push your breakfast out to a later time or push your dinner out forwards and all that sort of stuff. Intermittent fasting works because it creates a calorific deficit. That is the only way it works. It doesn't work because it gives your metabolism a break or your intestines a break or anything like that. That is not how it works. Intermittent fasting works because of a drop in calories. Right, and that is the way, no matter what Michael Malsley tells you. That doesn't mean it's not a good idea to not eat as much throughout the day or to give yourself a bit of a break from eating, but for weight loss. That is the reason why it works. If you eat more within that eight-hour timeframe, you eat above your inner calorie surplus. You will still gain weight. That is just the way it is, and that kind of brings us on to protein. It kind of doesn't bring us on to protein. But that's next on my list. So there you go.

Peter: 18:22

I see a lot of people now and I get this question a lot. The 2.2 grams of protein per kilo weight of, of body, of, uh, of goal body weight, um, is something you hear a lot. One gram per pound is old school pound, so that is roughly two to 2.2, depending on which, which pounds you use. So speak, it is two grams of protein per kilogram of ideal body weight. So the ideal body weight thing is an interesting one. That's mainly for weight loss and weight gain and all that sort of stuff, right? So if you're looking to maintain, if you're 80 kilos or 70 kilos and you're looking to maintain, then you just go times two and I need 140, 160 grams of protein per day at that level. You hear that a lot. And is that actually true? And I am not so sure that it is. Let me put it that way I have not, because what we used to say and I kind of still do and most people still do is that is for gaining muscle, right? The 2.2 grams of protein per ideal body weight is when you still do resistance training, do resistance training.

Peter: 19:55

I am not convinced at all that that is what normal people should be eating, and the reason for that is because if you are not doing any resistance training, then why would you go so high on protein? You're completely fine with about 1.2, 1.5 grams of protein per kilogram of body weight. It's for maintenance, for maintaining muscle. You're not going to magically pile on loads of muscle if you don't exercise, if you don't do resistance training, if you don't exercise, if you don't do resistance training. It is one of those things that you want to keep up because you don't want to lose any muscle mass, right? So you don't want to be ridiculously short of protein.

Peter: 20:38

But I've said this before a lot of people, an awful lot of people, already hit their protein macro, get enough protein not necessarily good quality protein, but protein without actually putting the weight training in. I think the focus on protein is massively, massively overrated. I would not start my meal there at all. Not start my meal there at all. Now, that's going to be controversial. I start with fiber every single time. I start with the vegetables, much more than I do with protein. Protein, you're fine, really, if you weigh 70 kilos. Let's say that 70 kilos, you don't need 140 grams of protein unless you're looking to build muscle and and are really doing some resistance training and are very physically active.

Peter: 21:32

If you're a normal air quote, normal type person who doesn't have the goal of adding muscle, adding a ton of muscle, then you can maintain and all of a sudden you're looking at 80, 90, maybe 100 grams of protein at the high end. Well, that's pretty much the easiest, easiest thing in the world to get. 100 grams of muscle is absolutely 100 grams of muscle. 100 grams of protein is absolutely nothing right. If I, for instance, do the chicken breast protein sort of thing per 100 gram, right. So chicken breast, 100 gram of chicken breast gives you 30 grams of protein, right? Um? So you're already a third of the way there with 100 grams, and 100 gram is is is nothing right. A chicken wing is roughly 85 grams and that's 20 grams of protein. So five chicken wings, five little chicken wings a day, will give you. If you're a 70 kilogram person, will give you enough protein for you to maintain. If you're 70, 80 kg, you don't need more than that.

Peter: 22:38

If you don't train, you might want more than that and, like I said, in an ideal world, you focus on the quality of your food a lot more than you do on the protein bit. For me, right, this is you focus on getting your vegetables. That's where your vitamins and your minerals live right Now. Admittedly, meat also contains vitamins and minerals, but that's the stuff people are short of. I always think it's really weird when we start focusing on the health and fitness. Community is really bad for this. They don't translate their stuff to normal people. They think everybody lives in the gym, so they start to say things like oh no, protein is the most important. It's the most important thing that you need to work around, and you know you start your day by measuring out your protein and then you worry about the rest later. No, no, that is not at all how it should work for most people, because most people get a fair amount of protein in, at least for maintenance. Again, not high quality, maybe. That's what you focus on. So you focus on the thing that you're short of. You don't focus on the thing that you already get tons of. Right, so you don't focus on the protein. You focus on the thing that you're short of, and we know most people are short of fiber and we know how important fiber is. And again, also for weight management, fiber is huge. For insulin response, fiber is huge. So instead of focusing on protein for weight management and health and all that, focus on fiber instead. That's your starting point, because that's likely where you're short.

Peter: 24:20

Aim for roughly 30 grams of fiber per day. If you're a guy, for women it's about 25. Roughly 30 grams of fiber per day. If you're a guy, for women it's about 25. And that is, for instance, 100 gram of apple is about two or three grams of fiber a day. So you know it's a fair bit. It's not impossible to hit, by the way, but with the way we tend to eat it is.

Peter: 24:42

But you know, if you go to again, going back to breakfast, if you have like whole wheat sort of breakfast, like toast, or Tesco, for instance, where I buy my bread, sell this high fiber malted loaf and all that sort of stuff, a couple of slices of that, and you're already at seven, eight grams of fiber for the day. So then it's all of a sudden it's really easy to hit that 30 grams, it's not impossible at all. But you, it's really easy to hit that 30 grams. It's not impossible at all, but you do want to keep looking for fiber a bit, and the easiest way to do that is to have your whole meal, uh sort of stuff. So your whole meal, bread, your wheat and bixis and all that sort of stuff. Uh, leave the skin on the potatoes and eat your fruit and veg, right, just throwing it out. Everything is brown, right so, and that adds to your fiber content. So get your fruit and veg and all that sort of stuff. And that is much more important than protein intake is, especially when you're not exercising.

Peter: 25:42

And this kind of comes brings me to the last point that I wanted to bring up, because this comes up a lot Adding muscle to increase your metabolism. You see this a lot. You need to do weightlifting to increase your base metabolic rate, basically the amount of calories you burn just by being alive right Now. The most of the calories you burn just by being alive right Now. The most of the calories you burn just by being alive. You burn just by being alive, whether you're skinny or fat or have loads of muscle or not. That is fundamentally how that works Just by being alive. That's your base metabolic rate and the amount of muscle you have has a minimum impact. Minimal impact on this. It is so ridiculously low it's negligible. It's about six calories per kilogram of muscle. That's a lot, isn't it? A kilo of muscle?

Peter: 26:53

If I have, you put 15 kilos of pure muscle on and you look like the Rock, the skinny version of the Rock. For most of you skinny female version of the Rock, it's kind of like Natalie Portman in Four when she was female Four, if you put that much muscle on, you burn an extra 100 calories a day. Now, admittedly, 100 calories a day adds up to about 3,000 a month and roughly, if you're looking at it from a weight loss perspective, 3,500 calories is roughly a pound. So you burn the equivalent. Where I put 10 kilos on uh, you burn the equivalent of uh, not 10, 15, sorry, so two and a half stone in old money. If you put that much muscle on, you'll burn about a pound's worth of calories a month and it's monstrously difficult to put that much muscle on. You'll burn about a pound's worth of calories a month and it's monstrously difficult to put that much muscle on and you definitely can't do it in a short period of time. Weightlifting and resistance training is vital and you should definitely do it, but the reason your metabolic rate goes up when you're exercising is because you are moving. It is not because you are gaining muscle and all that sort of stuff.

Peter: 28:11

I used to be and this is something again I've changed my mind on, uh, so I should have started. Should have started with this. I also used to believe in the old adage of you know, in the olden days, a long, long time ago, when I were a lad, you say, we thought that that it added a lot more to your base metabolic rate to, to, to put muscle on. But now we know it's about six calories per kilogram of body weight. And even fat even having loads of fat means you burn. Your base metabolic rate goes up. This is why obese people morbidly obese people have a much higher base metabolic rate.

Peter: 28:49

Right when you, if you weigh 120 kilos or, say, 250 pounds and you're trying to lose weight, you can consume I don't know 3 000 calories a day and lose weight when you drop. When you lose weight, your base metabolic rate drops and therefore your calorie intake has to drop with that and this is why you have to keep dropping the calorie levels if you're looking to lose weight to keep up with your now smaller size. I've had clients that would lose weight on 3,200 calories a day because they were that big. And then when they lose all the weight, when they lose quite a bit of weight, they have to keep lowering their calorific intake until they reach a maintenance weight and then you up it again and you maintain it. Right, dieting is not supposed to be forever.

Peter: 29:35

Um, but even fat burns. Between a kilo of fat burns between two and four calories. So the net gain of having the same weight in muscle as it does fat is only like three to four calories per kilo. So it's negligible. That is absolutely nothing. Like I said, you have to do resistance training, you have to get stronger, you have to make sure that your body functions well and all that sort absolutely nothing. Like I said, you have to do resistance training, you have to get stronger, you have to make sure that your body functions well and all that sort of stuff. But exercise for weight loss and exercise for base metabolic rate is just do whatever you prefer. Zumba class has the same effect on your base metabolic rate essentially as an hour long lifting session at the gym does. There is virtually no difference and I have never seen a single study that says differently, because it doesn't make sense.

Peter: 30:39

Put muscle on because it looks good, because you feel strong, because you want to be stronger, because you want to be stronger, because you want to be able to do certain things, especially when, when you're a mom right, you want to be able to hold your baby up, to carry your kids around, to have the travel system when you go on holiday. You want to be able to carry your suitcase, so to speak. If you go old school, I don't do uh wheels. Then again, I don't do holidays. But you know you want to be able to lift stuff. You have to be able to lift stuff and you have to. You have to be strong to function well in life. But exercising for base metabolic rate for your metabolism is ridiculous. Just be 10,000 steps will have to have the same effect on on your metabolism If you just do whatever gets you moving. That is the message there. Exercising for weight loss, exercising for weight management, is ridiculous. It doesn't not work.

Peter: 31:39

If you're looking to lose weight, eat a bit less. If you look at the gain weight, eat a bit more. It is fundamentally from a weight management perspective. It's that simple. And then you look at? What are you personally short of? What do you personally need more of? And when do you like to eat and what do you like to eat?

Peter: 32:00

And, in an ideal world, eat as many whole foods, as whole foods, as possible and your veggies and I don't mean shop at whole foods having real food, I don't mean over processed, hyper palatable type stuff. You know, stay away from the candy bars and all that sort of stuff. Don't eat too much stuff that, in an ideal world, don't eat loads of stuff that has been prepared for you in a factory somewhere, right, and you know if that is the lifestyle you have, that you have to eat that stuff. Then that's grand. Make the best choice you can. Even if you go to Iceland and you live off ready meals and I've had that time in my life where I had no money at all and you go to Iceland and they sell you the one pound ready meals and all that sort of stuff, then like the, the, all the curries and all that sort of thing, and sometimes, dude, that's the food you've got. Then that's the food you've got, right, I'm not judging it. Then that is what you buy, but have some vegetables on the side, not because veggies are good for you, but just from a fiber perspective, even right, that is what you're short of. If you're short of fiber, then that is where you start.

Peter: 33:08

Don't worry about protein, especially when you don't have money. If you don't have money, protein is the most expensive thing that you could possibly have to buy and, like I already said, five chicken wings is enough protein for most people throughout the day to maintain. It is ridiculous to suggest that everybody needs to eat chicken breasts and 2.2 grams of protein per kilogram of body weight and all that sort of stuff. It is just not the case. You're perfectly fine if you weigh 70 kg and I'll come down, I'll stick it to that number. If you weigh 70 kg, you're completely fine with 70, 80, 90 grams of protein. If you don't do weight training, it's completely fine. Don't worry about it. It is nonsense, it's pitiful, it's poppycock. That's all I'm saying.

Peter: 33:53

I've covered a lot, I've waffled a lot, but I hope you got something from that, because I think that covers everything that I was going to address. So I hope it kind of did and I hope it kind of did, and I hope it'd be nice if it was some sort of coherent sort of thing, wouldn't it? Anyways, that's me done for the week. Peter at HealthyPostnatalBodycom Keep the questions coming.

Peter: 34:15

Also still have Healthy Postnatal Body on threads. That's the meta app, the Instagram type Twitter, without all the nastiness, so to speak. You can find me there. You can find me a lot more active there. You can message me on Instagram Sometimes I check right or Facebook it comes around. I've got one of these little apps on my phone that tells me I've got a message, but I don't always check and it doesn't ping up because I don't allow notifications on my phone. But that has been done for the week. I always get back to you, peter at HealthyPostNatalBodycom. If you email me, I always, 100% of the time, get back to you. Anyways, here's a new bit of music. You have a tremendous week and I'll be back next week.

Speaker 2: 35:16

Bye now. rning. Come on, I know I gotta keep going. It's up at five in the morning, come on. I wouldn't say we made it, but we made it through. We just had moves to make and we made them do that. I wouldn't say we made it, but we made it through. We just had moves to make and we made them do that. I wouldn't say we made it, but we made it through. We just had moves to make and we made them do that. I wouldn't say we made it, but we made it through. We just had Moose to make and we made him do that with us. That's how we made it, but we made it through. We just had Moose to make and we made him do that with us. That's how we made it.