Why “wholesome consuming” can look so many various methods

Betty Rocker (00:15):
What’s up, Rockstars Coach Betty Rocker right here. Thanks a lot for becoming a member of me. It’s nice to spend a while with you at present. I needed to speak to you about consuming. It’s such a private factor, proper? Such a private selection, and it has such a big effect on how we really feel, how we reply to our coaching, how our vitality is, and naturally our general well being. And I, I assume I really feel like one of many greatest challenges we face is being offered with so many diets and consuming kinds which are supposedly the easiest way to eat or to shed pounds, or to get more healthy. And I hear from ladies every single day who’re confused and overwhelmed making an attempt to wade by all of the conflicting recommendation. One factor I believe it actually helps to recollect is that a number of the motive there may be a lot conflicting recommendation is as a result of really various things work for various individuals at totally different occasions.

(01:09)
Some diets are actually efficient for sure individuals at sure occasions of their life. There’s merely simply not one excellent weight-reduction plan for everybody. Keep in mind in our final dialog after we had been speaking about the best way to get well successfully should you’ve been sick or injured, we had been speaking about all of the totally different methods in our our bodies and the way they’ll impression the extent of stress our physique is coping with at any given time, proper? All of us have these distinctive stressors attributable to our life stage, our way of life, our genetics, and so many different elements. So how our physique responds to the meals we eat will differ as properly, as a result of the interaction of those totally different methods in your physique is having a distinct dialog than say the subsequent individual’s. As an illustration, your sister’s excellent weight-reduction plan may not work the identical for you as a result of you may have an intolerance to one of many important meals in it which may be causes an inflammatory response for you however not for her.

(02:12)
And that units off a cascade of different points that forestall you from shedding weight or it really works for you and never for her due to the way in which you utilized the knowledge because it possibly was only a higher match to your way of life. So that you had been in a position to be extra compliant and extra according to the rules within the weight-reduction plan. Or say your husband’s weight-reduction plan doesn’t work the identical for you and you are feeling that there’s some lack in you or that you’re not doing it proper, it’s potential that his weight-reduction plan works significantly properly for a person’s physiology, for a person’s hormone ranges and for the upper quantity of muscle mass a person has in comparison with a girl. Keep in mind, we’re not small males. We’re ladies with hormone ranges and physiology that’s distinctive to us. So not each weight-reduction plan will work the identical for each women and men on a regular basis.

(03:03)
It is likely to be that he responds extra rapidly as a result of he has extra muscle going into the weight-reduction plan than you do. Maybe the weight-reduction plan is even working for you. It simply requires extra time. I don’t really know, however I do know that these are all issues I’ve seen occur through the years, and it’s exhausting to typically pinpoint precisely what it’s that’s working and never working whenever you’re evaluating two fully totally different individuals. One other instance is the weight-reduction plan you adopted at a sure time in your life now 10 years later, doesn’t work. There are numerous the explanation why this could possibly be one instance could possibly be your hormone standing has modified and your physique simply isn’t responding to the way in which you’re consuming the identical method because it used to, or a weight-reduction plan you used previously isn’t working for you now as a result of your exercise stage is method decrease than it was previously.

(03:51)
So there’s a mismatch within the quantity of meals you’re taking in and the quantity of vitality you really need. Or possibly there’s a brand new inside stressor that your physique is utilizing its assets to cope with and it doesn’t have the identical capability for fats loss at present. This is the reason it’s each exhausting to match the way in which you eat to the way in which another person eats and even the way in which you used to eat. And in addition why we merely want to simply do some experimenting as we undergo life to see what works for us now, and actually simply keep open and curious and depend on the response we’re getting from our physique figuring out that meals is simply one of many many inputs that causes it to really feel, look and carry out the way in which it does. I all the time consider consuming and our our bodies like a two-way dialog, proper? Like what we eat is us speaking to our physique and the way we really feel because of this is our physique’s method of speaking again to us.

(04:47)
That’s why I have a tendency to take a look at the meals I eat as like a set of vitamins which are going to help my physique in numerous methods once I know what’s in my meals and what it vitamins it comprises, it makes it only a lot simpler to decide on deliberately how I’m going to help that like inside group of cells and organs and processes taking place for me 24 hours a day, seven days per week, one year a yr once I’m sleeping, once I’m awake, like actually on a regular basis. And I’m all the time picturing the inside panorama of my physique like a universe contained inside me. All these roadway methods like our circulatory pathways, our lymphatic system, and our digestive system operating by all the things our organs like cities with essential roles within the inside world, every with its personal merchandise and duties that helps all the ecosystem. And our hormones and enzymes are chemical messengers.

(05:40)
So I consider them just like the texts and the packages your physique sends throughout the universe that communicates and performs very important jobs that maintain the city provided with what they should perform correctly ourselves are like all the employees who’re working nonstop devoted to supporting our well being. So once I eat or once I practice, or once I take into consideration staying up actually late for the third night time in a row, I take into consideration how what I’m doing goes to help this group or goes to hinder it in taking good care of me and the way I’m a part of the group itself with the alternatives I make about utilizing my vitality, vitality that my physique works very exhausting to supply, even the alternatives I make about the best way to speak to myself. Like if I’m being down on my physique for the way it seems, I’m additionally telling my total system that it’s not ok or it’s not doing a ok job when really it’s doing the perfect that it might probably with the enter I’m giving it.

(06:37)
And that’s actually why these days when issues aren’t working proper, I take into consideration what I must do to help the group. There’s this sense of accountability I really feel to maintain myself. It goes method past how a lot I weigh or how I look on the surface. And typically possibly it’s not one thing I can determine all by myself. Possibly I would like some outdoors help or somebody to look inside my at my blood to get extra data. Then I can simply glean with the signs I’m experiencing. The underside line is admittedly that taking good care of ourselves is a fancy course of and it’s not simple. There isn’t one particular or proper solution to do it, proper? We’ve to experiment and discover the proper method for ourselves, and there are loads of methods that may work and a few that don’t work as properly or work higher at particular occasions in our lives than others.

(07:21)
I all the time take into consideration this podcast I did a pair years in the past with Trisha Nelson who wrote a ebook referred to as Heal Your Starvation about serving to individuals cope with emotional consuming. It’s an important episode should you haven’t listened to it earlier than. She talked a couple of idea referred to as Three Meal Magic, which she makes use of to assist individuals focus and have an anchor level. And I simply love how that sounds and it’s simple to recollect too, and it all the time resonated with me as a result of I’ve all the time taught an analogous strategy with three important meals as anchor factors all through the day. It’s fairly fundamental and quaint, nevertheless it works for a motive. Whereas I deal with three meals a day myself, I do additionally wish to have a smoothie, or I’ll have one thing in between meals on a day when my timing extends previous once I usually eat or I’m exercising exhausting and I’m simply hungrier.

(08:13)
However the anchor level of the three important meals actually helps me get the vitamins my physique wants all through the day, and it simply makes it simpler to plan and never have to consider it very exhausting. I do know that cravings are an actual factor, and I believe after we’re not getting the vitamins we want persistently that the group inside us must do all of its duties. It’s gonna inform our mind that we want vitality, we want one thing to maintain working, and sugar or candy meals are a fast hit of vitality. So we sort of go to them, not supreme essentially, however efficient within the second. That’s why consuming deliberately with our important meals to offer the group what it must do its job is so essential. So we’ve got the constructing blocks that assist us suppose, help our vitality, rebuild our tissue all day lengthy.

(08:58)
You realize, talking of rebuilding, possibly you’ve heard me speak about protein earlier than and why it’s such an essential nutrient to incorporate in every important meal. It’s as a result of protein breaks down into amino acids after we eat it, and people amino acids serve a ton of essential capabilities for us. Now, the breakdown course of can also be serving us really breaking down protein takes extra vitality than breaking down different vitamins. So after we’re consuming sufficient protein day by day, we’re additionally rising our general vitality burn because of the thermic impact of meals, which I talked about in relation to our general use of vitality all through the day. In one other current podcast, that was one the place I additionally talked about strolling and fats loss, should you wanna hearken to that one. So anyway, the protein, it breaks down and the amino acids, it comprises journey by the physique and get to work and our exercises break down our muscle tissue.

(09:51)
So an enormous job that the amino acids have is to restore and restore the muscle tissue, which helps make us stronger and makes it so we will really see the outcomes and the impression of our exercises. These amino acids additionally help our immune system. They activate specialised cells referred to as NK cells or pure killer cells that restrict the unfold of microbial infections and establish and remove dangerous micro organism, which is superior, proper? They’re simply so useful. In addition they assist regulate your response to oxidative stress and power irritation and pace up the speed at which your physique produces one thing referred to as lymphocytes, that are illness preventing cells. These are all some fairly essential capabilities for conserving us wholesome and conserving our immune system robust, proper? And people amino acids, in addition they impression our temper. Consider it or not, with out sufficient protein, your mind can’t produce sufficient neurotransmitters like serotonin and dopamine, and that is important for enhancing our vitality, having psychological readability and making us really feel happier.

(10:53)
Plus doing issues like regulating ache, anxiousness and initiating sleep, that’s an enormous one. The higher the neurotransmitters are fed, the higher they do at delivering essential data, which helps higher reminiscence and psychological alertness. I need all of these issues to be taking place on autopilot in my physique principally. So it’s one more reason I’m all the time ensuring to incorporate protein in my meals, and also you is likely to be sitting there considering, properly, how a lot do I would like? And the reply is, it varies considerably. However should you’re consuming three meals a day, possibly begin with 20 to 30 grams per meal, which is likely to be a little bit low for you, nevertheless it’s an excellent place to begin and also you gotta begin someplace. If that feels okay and also you wanna enhance your quantity, simply strive making the portion of the protein supply you’re together with a little bit bigger in every meal. Or you possibly can add a protein smoothie in in some unspecified time in the future in your day like I do.

(11:44)
And should you’re within the perimenopause or put up menopause stage of life, it’s good to know that our physique doesn’t take in the aminos as readily because it did after we had say, increased ranges of hormones in our biking years. So even should you’re on hormone alternative remedy, you do wanna up your protein and take a bit from the ballpark vary I shared earlier than. So should you had been round 20 to 30 earlier than, you’d wanna go as much as like 30 to 40 grams per meal, and that’s a sliding scale, proper? Similar suggestion right here about the best way to simply increase your protein, like simply rising the portion of protein within the meal you’re making or including a protein smoothie into your day in some unspecified time in the future. However , first, you do sort of want to check out what number of grams of protein are within the meals or meals you’re consuming now, so that you really know.

(12:29)
And that is actually the one nutrient I take note of, particularly figuring out the grams I’m getting of day by day on a median quantity. And actually, when you get an excellent sense of what number of grams of protein are within the varied meals you rotate by, it will get loads simpler to estimate and probably not give it some thought as a lot. And hey, if these numbers don’t give you the results you want, you may also take into consideration percentages like attempt to make 25 to 35% of your plate in your meal be a protein supply. As an illustration. I all the time give a variety since you would possibly fall someplace on both finish of the spectrum, both due to your way of life, your exercise stage, your physique composition objectives, , what have you ever. Just a few experimentation is all the time a good suggestion. And truly one different cool factor about protein is the way it’s extra satisfying than fats or carbs.

(13:18)
So not solely does it use extra vitality to interrupt down rising your resting metabolic price, it additionally makes you’re feeling extra full and happy whenever you embrace it in ample quantities to your wants alongside along with your different meal elements. Which means you’ll be much less more likely to be as hungry as quickly after since you’re supporting the interior group with what it wants. So that you gained’t get these craving alerts or the necessity to snack as a lot since you’ll have an excellent baseline of nutrient density from the protein portion of your meals. And there’s much more that protein does for the group. I imply, the amino acids are the constructing blocks of a few of our hormones, which carry out essential signaling roles in our physique like insulin glucagon, human development hormone, simply to call a number of. And naturally, we want amino acids to assemble our enzymes, which helps pace up chemical reactions in our physique like muscle contraction respiration, that’s sort of essential, proper? ,

(14:13)
Our digestion, our nerve perform protein synthesis, and so many extra issues. So there’s simply loads of worth in constructing protein into your meals day by day with intention. In fact, totally different meals sources comprise totally different amino acids. There’s loads of totally different amino acids, however 9 which are referred to as the important aminos as a result of your physique can’t make them by itself and has to get them from meals. Animal sources of protein comprise all 9 will. Plant sources comprise a combination. So should you don’t eat meat, as an illustration, consuming a various vegetarian weight-reduction plan can nonetheless cowl your bases. In fact, I’ve all the time included each omnivore and vegetarian choices in all of my meal plans and packages. So that you’re all the time coated should you’re utilizing one thing that I created. And naturally, protein isn’t the one factor the interior group must perform. We additionally want these carbs and fat. I do know it’s simple to be confused by carbs, but when you consider them for his or her capacity to help your vitality steadiness and your intestine well being, it’s simply simpler to incorporate them with intention I believe, and make our selections from entire meals sources that comprise extra fiber, that helps that intestine well being.

(15:17)
And our coronary heart well being. Carbs in fact, are damaged down into glucose, which will get used for issues like fast vitality, and it’s your mind’s most well-liked vitality supply as properly. Something that your physique doesn’t want for that on the spot vitality will get shipped off by way of the UPS system in your physique to your muscle tissue or to your liver, and it will get warehoused there as a usable type of vitality that your physique can name on in a while. And it’s referred to as glycogen in that type. Now your physique unpacks the glycogen in between meals, so you may have vitality to maintain doing your entire issues, and it helps to gas your exercises and your restoration as properly. This is the reason I don’t actually advocate low carb or no carb diets for ladies, however , experimentation is all the time essential. It’s part of discovering what works greatest for you as a result of what low carb means to at least one individual is likely to be a reasonable or balanced carb consumption for another person.

(16:14)
So as an illustration, if we’re basing excessive carb on counting on loads of excessive sugar meals, positively a decrease carb weight-reduction plan that comprises issues like entire grains, legumes, fruit, and fibrous greens goes to be a discount within the grams of sugar we’re consuming. And all of these entire meals are actually useful to our well being and comprise loads of minerals and nutritional vitamins and issues like fiber which are so essential for us. And that long-term, , carb deprivation can result in this actual depletion of your physique’s storage glycogen ranges. It will possibly depress your immune system, scale back your train tolerance, lower your metabolic perform, and simply trigger loads of long-term points. I keep in mind when the keto weight-reduction plan first grew to become actually standard, and that’s a really low carb weight-reduction plan. Folks had been lining up as a result of the science confirmed how impactful it was for weight reduction. However the analysis was accomplished on males who’ve very totally different hormone ranges and a better quantity of their physique tissue is muscle as in comparison with us.

(17:13)
We’re not small males like I used to be saying. And you may’t simply blanket apply each examine accomplished on males to ladies’s our bodies and anticipate the identical outcomes. Now, ladies did see weight reduction too from doing that weight-reduction plan, however there have been long-term outcomes that confirmed that whereas it was efficient within the brief time period, it didn’t appear to have an important impression long-term for us and will really enhance our cortisol ranges, which in fact, cortisol is a stress hormone. And when that’s elevated over time, it promotes fats storage. So whereas it’s all the time thrilling to suppose that there’s a shortcut or solution to shed pounds quick, it might probably finish backfiring in the long run. That’s to not say there isn’t worth in it. That’s to not say you could’t use it for a selected timeframe, um, or experiment with it. I completely suppose experimentation is so worthwhile.

(18:01)
However these are simply a number of the outcomes of the long run research and in addition ladies’s particular, proper? I believe that’s actually essential to recollect after we are speaking about how various things work for various individuals and never all the things works the identical for everyone. Anytime we’re going a little bit too low on our fiber consumption, like a weight-reduction plan that’s very, very low carb, particularly as ladies, I do get involved, a very low carb weight-reduction plan would possibly deprive us of a few of these key parts that help us in essential ways in which really can result in long-term sustainable fats loss. If that’s a purpose in the way you’re selecting to eat. Fiber is in fact a part in entire meals carbohydrate meals that slows the discharge of sugar into the blood, which supplies you extra regular vitality, helps your wholesome intestine micro organism and immune system and helps an optimum digestive move.

(18:47)
Fiber is admittedly essential. It’s a very essential a part of our weight-reduction plan at all ages, nevertheless it turns into much more essential to concentrate to as we get into perimenopause and particularly supportive put up menopause as properly, as a result of there’s this space of your intestine referred to as the estrobolome, which particularly helps our physique course of and take away extra estrogen. And within the menopause years, it’s actually essential to concentrate to nutrient dense meals that gas the nice intestine micro organism to each help the range of the microbiome and particularly assist maintain the estrobolome steadiness so it might probably help that elimination of extra estrogen so we don’t find yourself getting the soiled estrogen circulating again into the bloodstream triggering estrogen dominance and the issues that basically exacerbate a few of these uncomfortable menopause signs that so many ladies wrestle with. In fact, we want wholesome fats in our weight-reduction plan too. It actually helps gas our muscle after we’re doing low to reasonable depth actions, which is why I’ve accomplished some current podcasts about how your physique burns vitality and the impression that low impression exercise like strolling has on fats loss.

(19:47)
A number of the nutritional vitamins that your physique actually wants, like a, D, E, and Ok are all fats soluble and so they can’t be absorbed within the absence of dietary fats. Wholesome fats in our meals can also be very satisfying and it might probably assist us really feel full after we embrace it in steadiness with the opposite vitamins in our meals. And it additionally helps to sluggish gastric emptying, which is only a fancy method of claiming it slows down how briskly the meals exits your abdomen. And that is useful as soon as once more in conserving your blood sugar ranges steady, which prevents an insulin spike that may set off fats storage. And having sufficient wholesome fats in your weight-reduction plan offers you with actually lasting vitality in your exercises and your day by day actions together with these glycogen shops we had been speaking about, which is, you understand how the physique shops glucose from our carbs, fats is burned throughout train and in addition low impression actions to spare the very important amino acids from protein in your muscle tissue.

(20:46)
And that’s really an essential level I needed to tie in about protein and why I encourage you to make it some extent to incorporate protein in every meal you eat. We’ve talked about how your physique diligently shops each fats and carbohydrates for later use. You realize, after we want vitality in between meals, however the physique doesn’t actually have the identical mechanism for storing the amino acids from protein. They get used to rebuild our physique tissue although, and that’s what the physique breaks down when it must name on aminos for any of these essential jobs I used to be telling you about earlier, if it might probably’t discover amino acids circulating in your blood, say out of your final meal, it actually breaks down your muscle tissue to entry the saved amino acids there. And should you’re engaged on like a physique composition purpose that features fats loss and muscle tone enchancment, you don’t wanna be shedding muscle tissue simply since you didn’t take note of your protein consumption.

(21:41)
And as we age, this turns into extra essential than ever as a result of we’re not absorbing the aminos as simply, proper? So this is without doubt one of the causes individuals begin to lose their muscle tissue as they age. And the much less muscle you may have, the extra your resting metabolic price goes down, and that’s how effectively burn energy or vitality at relaxation. So the extra muscle tissue we’ve got, the extra vitality we burn. So shedding our muscle tissue means we don’t burn as a lot, and if we maintain consuming the identical quantity, we achieve weight. So should you’re lively and exercising, we will take into consideration the significance of consuming round our exercises, proper? As a result of going into your exercise fueled or fueling up shortly after you practice goes to help your vitality and the muscle variations out of your coaching, which helps you protect the lean mass you may have and helps your physique in restoration and restore.

(22:33)
This doesn’t imply you want like a pre-workout drink or that you must have a protein shake instantly after you train, however in fact you possibly can should you like, that’s completely positive, , it simply, it simply implies that should you go for lengthy intervals with out consuming, then exercise after which don’t eat for some time after that, your physique’s actually not getting the help it wants for that exercise and that vitality expenditure and it doesn’t have the constructing blocks. It wants to enter restore mode and regrowth mode after the coaching session. So your exercises gained’t really be as efficient for strengthening your physique. This is the reason I personally simply sort of focus persistently on getting these quaint three important meals a day. And my exercise often falls someplace between two of these meals. And a few ladies are simply extra comfy understanding very first thing within the morning after which consuming their first meal after they practice, which is okay.

(23:26)
I’d simply advocate that you just eat fairly quickly after you practice should you didn’t eat earlier than your coaching session. One other solution to kind of give your physique extra of a buffer to your coaching session can be so as to add a protein shake within the combine along with your important meals, possibly on coaching days and even on non-training days should you’re only for it. And that is only a nice technique for enhancing your general protein consumption for the day. And it might probably simply be a good way to get some extra nutrient dense fiber from fruit and even greens into your physique. So should you like having a protein shake, you might need it should you simply labored out, nevertheless it’s gonna be a short while earlier than your subsequent meal. Once more, it’s an important buffer. This, this might simply give your system a few of these nutrient constructing blocks it wants after your exercise, particularly protein and carbs, however you possibly can additionally simply eat your subsequent important meal if that was the, the proper time of day for that.

(24:17)
I’d say one other handy method to make use of a protein shake or smoothie could possibly be a short while earlier than your exercise. So right here’s a simple instance of that. Say you ate breakfast and also you’re going to work out in your lunch break at work, you wanna use lunch as your post-workout refuel meal, nevertheless it’s been some time since breakfast and your vitality ranges are dipping a bit. So as an alternative of going into your exercise hungry, you possibly can have a protein shake an hour to half an hour, or in some unspecified time in the future earlier than your exercise, which might provide you with some quick digesting vitality from the carbs and the fruit and a few aminos in your system, proper? This can assist you push tougher in your exercise and get extra out of it that method. Too many various approaches along with your consuming timing can work, and I actually wouldn’t over complicate it.

(25:02)
Simply deal with making your meals encompass these nourishing entire meals and keep away from going lengthy intervals round your coaching with no meals. I, I’d counsel not consuming or coaching too near bedtime both as each can sort of elevate your physique temperature and stop deeper sleep. And I do know it’s very easy to get in our head about meals consumption and we wanna have these excellent numbers and excellent quantities for every nutrient. And don’t get me unsuitable, totally different methods work for us at totally different occasions. And experimentation is a good way to be taught and be taught extra about meals deteriorating and see what works for you or what you want. However one factor I believe that’s essential to remember is that energy on meals are estimates. That’s why they differ between totally different producers. So if you wish to observe a calorie sort of weight-reduction plan, I simply counsel having a spread and even your estimated intakes over the course of the week.

(25:55)
And remember that on-line calculators that inform you what number of energy to eat are additionally estimates. They’ll’t actually know everyday what is precisely best for you. So don’t give them an excessive amount of energy over your selections or , attempt to go to an excellent low calorie weight-reduction plan too quick simply since you actually need weight reduction. Keep in mind, the physique wants its personal time for this to happen in a secure and wholesome sustainable method. In fact, should you eat lower than you expend every day, you’ll shed pounds. However once more, is it sustainable? Are you having fun with your expertise? And we’ve got to ask if weight reduction alone is the purpose, or if we wanna lose physique fats and help muscle power, help our vitality steadiness, our hormone well being, our bone density and extra, which is the strategy that I are inclined to take, which is why it’s not very excessive, proper?

(26:46)
It’s a long-term well being targeted strategy that will get nice outcomes. However I additionally wish to be actual about the truth that I’m not making an attempt to do a crash course in weight-reduction plan right here. Which may not be best for you. You realize, solely you possibly can resolve what’s greatest for you. I’ve simply seen through the years how excessive weight-reduction plan and consuming too little for a very long time could cause critical well being points, actually depress our metabolic price, making it tougher to lose price weight down the highway and go away us poor and very important vitamins that we want, which may trigger loads of different well being issues. And this simply brings me again to this connection that we’ve got with our physique. Despite the fact that we will’t see and possibly recognize what our physique is doing for us every day in any respect hours, it’s taking place beneath our pores and skin always and dealing tirelessly with one purpose to help us.

(27:36)
So what we put in with what we eat, what we breathe, what we drink, and even what we predict impacts the output or the end result and the way we really feel, how we perform, and the way we age. So get in contact with that inside world. When you haven’t thought of it in that method earlier than, I believe it’s in all probability one of many issues that has had the largest impression in all probability by myself selections and, and the way I write my packages and simply take into consideration meals generally. You realize, getting in contact with and caring about taking good care of my physique and the community of methods which are taking good care of me each single day. And when you begin seeing it that method, it’s simply simpler to make selections that help us higher. So anyway, rockstar. I hope this dialog gave you some meals for thought , pun meant. And also you’re impressed to simply take into consideration nourishing your self with this theme of supporting the group inside you.

(28:31)
And keep in mind that various things work for us at totally different occasions, and that there isn’t one excellent method to do that that works for everybody on a regular basis. There are some absolutes like all of us need to eat , however there are loads of totally different choices to fit your tastes and you’ll experiment to see what works for you. You could find the consuming plans and recipe guides that I’ve created on the betty rocker.com web site, and naturally my exercise packages and natural protein powders too. Plenty of nice help to your wholesome physique that I’ve loved creating through the years. And thanks a lot for taking the time to hang around with me at present. I hope to attach with you once more very quickly. And till then, I’m Betty Rocker and you’re so superior, flawsome and wonderful. Bye for now.