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Okay, question, we got it. So hi. Hi, exclamation point. It says how I'm really looking forward to listening to this podcast, a few subjects that I would like to hear more on. And we can maybe talk about these in future episodes as well, because there's a few here and I didn't read this before...

It says upping carbs for muscle growth, how many? And examples of good options, please and thank you one thing I'll say with that, I mean, there's so many I can answer this question so much detail. And so can you, we can go into like, how many carbs you eating, how to structure carbs that the...

My first kind of inclination is to start, you know, talking about the amount of fluctuations I think what she said, from an evolutionary standpoint, it's an even like, what how I think about kind of like how I go through throughout the year, depending on specific goals. But I think it's...

From what I've seen, in just things that I've done in the past, for myself and with working with, you know, lots of other women, one of the things that really resonated with me was kind of the expectations that you have not matching the actions or behaviors that you are doing. And this is...

I actually did have a lot of programs I still do have programs that are kind of self paced programs, both nutrition more keto related stuff for people who are wanting to get into that then I also have more self like do yourself programs from an exercise standpoint too. But the main programs...

I think there's different ways to look at intensity. And this. Like, there's two different camps here that I'm in, kind of, in the sense of, I have some females and especially like, within the people that I work with, I have some who are, you know, that personality where it's like, I need to...

So I think that is something that for males versus females, there's when it comes to training, there really aren't that many differences, especially if we're just talking about like, Okay, if my goal is to, you know, put on muscle, or get toned or just look look good, if I want to change my...

I think that's something that, especially with women tend to just get, you know, nervous that if they put on muscle, they'll look bulky and bigger. Right. I think it's gotten better over the last years. But it Yeah, but it's something that is a fear, right. And that's something that I mean, I...

Honestly, I would say that I'm the most proud right now of the flex fam. And maybe that's just because it is. It's it's been around since last year, it actually officially started in early February of this past year. But it's definitely over the years of creating programs and working with one...

I think it's just kind of like go. Again, this is so individual, but go like testing out different things, right testing and assessing different periods of time, potentially using a little bit of fasting to your advantage and, and testing things out with that. But yeah, it's, you know, thinking...

I think that's one of the biggest things that I struggle with a lot is like you kind of identify with a diet, especially with keto. And in my experience, like in my, when I was kind of going through it, I actually made a lot of friends in the space, going to these low carb conferences, and...

So I always start with Well, first of all, and I talked about this whole food, carbs, right? So fruits, potatoes, anything that I say has grown from the Earth at some point, you can think about, you know, anything that has grown from the earth, not packaged, not processed, not saying that you...