Running Lean with Patrick McGilvray
If you want to lose weight and be able to keep it off for good, you have to shift your mindset. I think you probably know this by now since I talk about it all the time. But there’s a reason why …
Continue Reading about 116. The One Big Mindset Shift You Have to Make →
My name is Patrick McGilvray, and I’m an experienced marathoner, ultra runner, Sports Nutritionist, Master Life Coach, and weight loss coach for runners. I’ve dedicated my life to helping runners just like you properly fuel your body and your mind. So you can get leaner, get stronger, run faster and run longer than you ever thought possible. This is Running Lean.
Hey there, and welcome to episode 116 of Running Lean. My name is Patrick McGilvray, the weight loss coach for runners. And today, the one big mindset shift you have to make. If you want to lose weight and be able to keep it off for good, you have to shift your mindset. I think you probably know this by now since I talk about it all the time here on the podcast.
But there’s a reason why I spend so much time on this subject. It’s because it’s one of the most important factors in whether or not you keep the weight off permanently, getting leaner and stronger. It’s mostly an inside job, right? So today I’m going to share with you perhaps the biggest mindset shift you have to make if you want to create healthy new habits that last for life.
But first, I want to give you guys a quick little FYI. So you may have heard a short little podcast episode that I released accidentally. A couple of days ago, this was a message I was sending to my private coaching clients. So I have another private podcast feed that’s just for my private coaching clients.
And I record trainings and I record group coaching calls, and I released those on a private podcast so that my coaching clients can listen to those things after the fact. You know, maybe they weren’t able to make a group coaching call live. And so they can listen to the replays.
Well, the way that I do my podcasts is I have this program that I use that basically has two boxes that are right next to each other and one of them is for this live public podcast that goes out to the whole world. And then right next to it, there’s another box that’s like for just my private coaching clients.
And every time I put out an episode for my private clients, I’m always like, Okay, did I do this right? Am I in the right box? Because I know one of these days, I’m going to make a mistake. And sure enough, I was just in a hurry yesterday, or whatever I did this couple of days ago. And I was like, cool. it’s all good, publish it.
And I started getting these emails from people like, Hey, I hear you’re, you’re going away with this podcast like you’re not going to be doing it anymore. Where’s it going to be? I didn’t get an email. Because in this in this message I send out I’m changing my platform for the private podcast because I don’t want to make these kinds of mistakes in the future, right?
Anyway, I totally screwed up, I put it out in the wrong place. So if you received that podcast where I was like, hey, this is going away, you got to check your email to find out where to get the new podcast. That was all just a mistake, it was intended to just go out to my coaching clients, so you can just disregard it.
Nothing’s changing here on the Running Lean podcast at all. It’s still gonna be right here while you normally listen, you don’t have to do anything differently. Nothing’s changing. And I apologize for any of the confusion. But technology, am I right?
And then I wanted to give you guys a quick heads up that I’ve got a live workshop coming up again next week. So it’s five simple steps to becoming a leaner, stronger runner. And listen, you may have already tried everything to lose weight. But what you’ve already tried probably doesn’t work. And it’s not that you’re a bad person or you lack willpower. You’ve just been given a lot of bad advice, right? So using willpower doesn’t work. Fad diets don’t work. Counting calories doesn’t work.
You’ve heard me talk about all this stuff before, right? Deprivation and starvation don’t work, running more miles doesn’t work. So what does work well? Understanding how habits actually work in the science of making habit change permanent that works.
A personalized approach to support both your weight loss and your running goals – that works. And what you need is a comprehensive plan of action that works on the mental emotional and physical changes required so you can absolutely lose weight and keep it off for good. You just need the right information.
And that’s exactly what you’re going to learn in this free workshop. You’re going to learn how to get leaner become stronger and transform yourself into the healthiest and most badass version of yourself yet. To sign up for this free workshop just go to runningleancoaching.com/workshop.
And I’m going to give you guys a couple more opportunities, I’m doing this three times. So the first one was March 17. And that would be yesterday if you’re listening to this podcast today, the day that it comes out. The next one is going to be Thursday, March 24. And then I’ll do another one the following Thursday. So if you can’t make it, this one time, that’s fine. Look, go for the next one.
And listen, we’re gonna have fun together, okay, it’s live. It’s interactive, you get to ask questions. And we’re going to try to have some fun doing this stuff. This, this topic of like, getting healthier and getting stronger and losing weight. It doesn’t have to be like suffer-fest. We don’t have to take ourselves too seriously. We can have fun doing this. Right? Cool. All right.
So today, the one big mindset shift that you have to make. So let me ask you this question. How is your mindset different? Think about that. Do you ever spend any time thinking about how your mindset is actually determining everything that you get in your life? No. Okay, that’s cool. That’s why I’m talking about this here today.
The truth is, most people do not spend any time thinking about this. Most people just think that the way that they think is like their thoughts, the way they feel their emotional state, all this stuff is just fixed. And it cannot be changed. Like you’ve been programmed like an android, to have certain thoughts, feelings, and beliefs about yourself, and that they are just permanently fixed. And there’s nothing you can do about it. That’s it. This is who you are. This is what you think. These are the things that you believe, good luck with your semi-human existence robot.
You are not a robot, your mindset is not fixed. You can absolutely change your mindset at any time, then this is the first thing I want you to understand here today, that your mindset is not fixed, it is changeable. Now, it may feel like it’s not changeable. Because you’ve been thinking the same thoughts, your whole life, maybe over and over again. For decades, you’ve been believing the same things. For those decades, you’ve been feeling the same way.
And so in a way, I mean, you’ve sort of programmed yourself with this current mindset that you have.
And just a little like sidebar here, like what if we are actually all just androids and we’ve programmed ourselves? Hmm. This is like, eerily close to a Philip K. Dick sci-fi story. And if you’re not familiar with Philip K, Dick and who he is, and his work, check out, Blade Runner, The Man in the High Castle, Total Recall, Minority Report, and so on. Awesome, awesome sci-fi writer right here. He talks a lot about androids.
And whether or not, you know, androids can think, and are they actually humans? Are we actually androids? Hmm? Of course, we’re not androids, right? We’re not robots, but we can get ourselves stuck in a fixed mindset. And I want you to know this, that you have the power to change your mindset, always. It may not feel like it, but you do. We have to understand this thing.
Okay, so first of all got to understand that your mindset, the way you think and feel about yourself is changeable. And listen, the reason I talk so much about mindset here on the podcast is that if you want to make big changes in your life like if you want to lose weight and keep it off for good, it’s all about your mindset, right? I’ve talked about this before, what you do, you know, your diet and exercise and things like that. It’s like 20% of the equation, the other 80% is your mindset.
Losing weight, initially is mostly about what you do, like you’ve got to change your diet, right? Keeping it off for good. That’s almost entirely about your mindset because you’ve already figured out what to do you know what to do. It’s all about mindset. And this word, mindset. It’s a huge, huge word. It means so much.
It’s like, all of your thoughts, all of your feelings, all of the things you believe about yourself in the world. It’s your values. It’s your whole attitude, and outlook on life. It’s really how you feel about yourself, how you feel about other people, and how you feel about society. And like it’s huge, right? It’s a huge, huge topic.
And this is why I talked so much about it here on the podcast because there’s so much to it. And I can’t possibly tell you in one podcast episode like everything you need to know about mindset. Okay, so, you know, it would be a really long podcast episode. Maybe I’ll do it someday. Be fun with you guys like that would be fun.
So today, what I want to do is I want to focus on one specific part of your mindset. And this is one of the most powerful, if not the most powerful parts of your mindset. And it’s the one part of your mindset that basically drives everything else. Okay? And this one part of your mindset, we call this your identity.
So your identity is who you are, at your core. It’s everything you say, after the words, I am. Like, for me, here are some parts of my identity – I am a man, I am a runner, I am a coach. These are all parts of my identity. This is all part of who I am at my core, how I see myself.
When Darth Vader says to Luke, “I am your father.” He’s speaking from his identity, right? This is who he is at his core, Darth Vader is a father. You know, we think of him as just this evil, you know, villain with no feelings at all. But we have to acknowledge this because his identity is driving his behavior.
And later on, right, he defies the emperor, he saves his son, because, at his core, he’s a father, he can’t kill his own son. You know, and we have, like, empathy for him at the end, sorry, if that’s a spoiler alert if you haven’t seen the Star Wars series already, whatever. And I hope you don’t mind my sci-fi references today. I’m just feeling very sci-fi-ey this morning for some reason.
But listen, your identity, it’s like the root of who you are. Okay. But here’s the thing. And this is the part I mean, that you got to understand, like, you can still change it, you can still change it, even though it’s your identity, and you feel like it’s like fixed and unchangeable, you can still change it.
Think about this, if you’re a mother, and you have kids, like being a mother is part of your identity, right? And it’s probably always going to be part of your identity. And you, you probably wouldn’t want to change that you would want to always be a mother. But even this, which seems like something that is completely fixed can be changed.
So there are some women who, you know, have kids and they give them up for adoption, because they don’t want to be mothers, okay, or whatever reason, right? And that’s okay. So this is even this, like deep-seated part of your identity of like, being a mother can be changed, okay. I just want you to understand this, that your identity is very, very powerful, and changeable, you can change it. And if you want things to be different in your life, then you need to step into a new identity to get there.
You need to assume the identity of someone who is leaner, stronger, and faster, if that’s what you want for yourself. You have to let go of the parts of your identity that are holding you back and keeping you overweight and keeping you stuck there.
So here’s a little bit of a story about me and a big shift that I had to make in my identity. So for a long time there for many years, part of my identity was I am a vegan. And nothing could change that for me.
I had programmed myself with this identity. So everything I did was filtered through the lens of I am a vegan I eat a plant-based diet. Like how I fueled you know how I ate, you know, obviously, but how I feel about running, how I felt about eating animals, what I thought of other people who ate me what restaurants I ate at. The people I spent time with books, I read blogs, I read podcasts, I listened to movies I watched where I shop for food, what kinds of food about everything in my life was driven by this huge part of my identity.
You can see how, what a powerful part of my mindset this was, right? This was who I was at my core, I’m a vegan, this is who I was okay. And I held on to this identity for dear life. For like 10 years, I held on to this part of my identity. I did not waver.
Now, even though at that time, I was not super healthy. I was steadily gaining weight. You know, I couldn’t put muscle on no matter how much I was lifting weights. And this identity that I had and I didn’t realize it at the time. I can see it now but I didn’t realize at the time this identity that I was holding onto so tightly was kind of keeping me stuck. It was keeping me from getting healthier and getting stronger.
That identity was not serving me, it was actually detrimental to my health and my athletic performance, but I would not let go of it. Because at my core, I was like, this is who I am.
So you can see how powerful your identity is how it drives your thoughts, it drives your beliefs, it drives your feelings, it drives your behavior. And ultimately, it drives and determines all the results that you get in your life.
So for me, I had to make a big change. I was getting overweight, I gained like 40 pounds during this process, right. But I just held on to this identity with a death grip, I was like not letting go of it.
And at some point a few years ago, I had to let go of that identity, I had to change my identity from I’m a vegan to I’m a meat-eater. And this was not an easy thing for me to do, you can imagine the internal struggle that I had with this decision. And if you want to learn more about this, I did a whole podcast on this. It’s episode number 32. It’s called Why I Changed My Mind About Eating Meat.
And I want to say this, I have to say this because I know that I’m going to get emails from people about this. But there’s nothing wrong with being vegan. There’s nothing wrong with being plant-based.
If this is you, and you identify this way, and this is part of your identity, and it’s working for you, that’s amazing. It did not work for me, my experience was I was eating a ton of sugar, I was eating a ton of refined carbohydrates, I wasn’t getting enough protein, I wasn’t doing it right.
And today, I have a different attitude about all this, I work with a lot of people who are vegan or vegetarian, and they do amazing, they lose weight, they get stronger, they get healthier. So I know how to do this differently now. But I’ve sort of just let go of that identity of being plant-based and being a vegan, right.
But today, I can help people that have this as part of their identity and as part of their beliefs. And as part of like what they feel is right for them. And that’s totally awesome. I love it. Like whatever diet you choose is fine, as long as it’s working for you.
If you’re slowly gaining weight and becoming unhealthy, and you know, you can’t get strong and things like that we got to change some things, we can still do it, you know, plant-based or vegan, vegetarian, whatever you’d like to do, okay, but what I was doing was not working for me. So I had to make that decision to change for myself and I decided to start eating meat again. And I started to change. And it made a big difference for me, and I got off to sugar and the refined carbs and all that other junk, okay.
But I want you to understand the incredible power of this one mindset to shift your identity, it’s driving all of your thoughts, all of your feelings, it’s driving your values and your beliefs. It’s driving, how you think about yourself, how you feel about yourself, and how you think and feel about the world around you.
Your identity is driving your actions, your behaviors, what you do each day is largely determined by who you are at your core. And all the results that you’re getting in your life are not getting determined by your identity. So everything you say after the words “I am” is going to help to determine what you get in your life. The results you’re getting in your life are mostly determined by your identity, we have to understand this.
So I want to challenge you, I want to challenge you to change those parts of your identity that are not serving you. I want to challenge you to take a look at all the different parts of your identity. And ask yourself, Is this really something that I want to hang on to or not?
Look at who you are and all the deep-seated thoughts and beliefs that you have about yourself? Which of these do you want to keep? Which do you think you want to change? So you might have this deeply held belief that you cannot lose weight? No matter what you do?
Your identity might be “I’m hopeless”, and that’s who you see yourself. And that’s who you are at your core. But is that working for you? Is that serving you? Is this helping you or hurting you? Is it helping you to make progress? Or is it keeping you stuck? “I’m hopeless.” This is probably going to just keep you stuck.
Other identities that you have that you might want to change. “I’m a failure. I never stick to a diet. I’m weak. I have no discipline. I’m not a real runner. I’m too old. I’m too slow. I’m too weak.”
What if all of this was just BS? Like what if all the things you’ve always thought about yourself are wrong? Think about this. The truth is you’re deciding what you believe about yourself. Nobody’s programming you from the outside like you’re doing it yourself.
You get to decide who you are. You get to decide what identity you take on for yourself. So your challenge is to get honest with yourself. And really take a hard look at those identities and how they’re affecting every area of your life. And then be willing to change them be willing to make different decisions.
Changing our identity, it’s not easy. It takes courage, takes determination, it takes some time. But mostly it takes you making the decision that you want to change, that you want something more for yourself, that you’re no longer going to be driven by an old identity that’s just keeping you stuck, and miserable. Okay, that’s your challenge. Look at all of this stuff, the core of who you are, and challenge all of it.
Okay, you can do this, you’ve got this, my friends. And remember, if you’re ready to step into your new identity and make healthy habits last for good, then you have to check out my free live workshop. It’s coming up Thursday, March 24.
To sign up just go to runningleancoaching.com/workshop, I would love to see you there. You’re gonna learn a lot. We’re gonna have some fun together. Love you all. Keep on Running Lean. I’ll talk to you soon.
If you’re a runner and you’ve been struggling to lose weight or you keep losing and gaining the same 10 pounds over and over again. Or you’re finally ready to get to your natural weight and stay there for good this time then I have something you will love. I’ve created a powerful new training just for you called running lean for life. You’ll learn exactly how to transform yourself into a lean fat-burning running machine. So you can run without bonking, lose weight without calorie counting and develop the habits required to make it last for life. To get this free training right now go to runningleanpodcast.com/leanforlife and start your transformation today.
On Sunday afternoons, I do live training and coaching sessions over in the Running Lean Community of Facebook. This past week I brought on a special guest - Kelly French - for a fun and informative …
Continue Reading about 89. Fat-Adapted Ultrarunning Success with Kelly French →
My name is Patrick McGilvray, and I’m an experienced marathoner, ultra runner, Sports Nutritionist, Master Life Coach, and weight loss coach for runners. I’ve dedicated my life to helping runners just like you properly fuel your body and your mind. So you can get leaner, get stronger, run faster, and run longer than you ever thought possible. This is Running Lean.
Patrick McGilvray
Hey there, and welcome to episode 89 of Running Lean. My name is Patrick McGilvray, the weight loss coach for runners. And today I’m talking fat-adapted ultra running success with Kelly French. Actually, she’s talking about her fat-adapted ultra running success.
So on Sunday afternoons, over in the Running Lean community on Facebook, I do these live training and coaching sessions. And this past week, I brought on a special guest, Kelly French, and we had a fun and informative conversation all about her experience of becoming a fat-adapted runner.
So Kelly’s an ultra runner, who came to me for help transitioning to the low carb way of life, she wanted to lose a little bit of weight, and she wanted to improve her running performance. So she made it through that tough transition period, I helped her kind of get through the transition period from you know, being primarily a sugar burner to be becoming a super-efficient fat-burning machine.
And since adopting this approach, she’s run two ultra marathons with great success. And she’s going to tell you all about that. She’s also become quite a bit leaner in the process and says she feels the best that she’s felt in years. Kelly and I had a ton of fun working together, she’s done an amazing job of sticking with the program, as you will see. And I just have no doubt you’re gonna enjoy this conversation with Kelly, and you’re gonna get something out of this episode.
But first, if you like this podcast, definitely come check out the Running Lean community on Facebook and the two kind of go hand in hand, the community on Facebook gives you a chance to ask questions and join in the conversation. And you can participate in those Sunday lives that I do. And you can ask questions, and we can have some fun.
And sometimes I interview some of my clients and some other professionals and other people, experts in the field of health and fitness running in nutrition. And we just have a lot of fun over there. So just search for Running Lean community on Facebook and join us.
And here’s another five-star review of the Running Lean podcast. And this one’s from BW45. And BW45 says, “Great information. I started listening as a way to get motivated to train for a half. But I’ve continued to listen because of all the great information Patrick shares each week, I’ve learned so much about health and nutrition, that I’ve started making changes to my diet. And I can’t wait to see how these changes improve my running. This podcast is great for anyone looking to not just improve their running but their whole life.”
Patrick McGilvray
Yes, I love it. And a lot of the principles I talked about here, yes, they apply to more than just running more than just you know, trying to lose weight. mindset. Mindset is huge. It’s the foundation of everything we do. If you want to get success in any area of your life it requires the right mindset.
And if you enjoy this podcast, it would mean a lot to me if you would just take a moment. To leave a quick review, you can do that on Apple podcasts, just go to the podcast, scroll down where it says, rate and review, tap the stars and leave a few words, I would love that.
And then we’re still doing the four weeks to fat-adapted running over in the Running Lean coaching group. So this is my monthly membership program. And each month we have sort of a different topic that we cover in great detail. We have a lot of work around a specific topic this month, September 2021. It’s all about fat-adapted running, becoming a fat-adapted runner.
So we’re talking about how to do it, how to get started, what foods to eat, which you should definitely avoid, the kinds of carbs that are good, the kinds you should stay away from, and how to get through this tough transition period. All that stuff. And we just got started this past week. So you haven’t really missed much.
If you want to still join us you can absolutely do that. And we have replays of all the coaching and training sessions that we do in there. So you won’t miss anything. I promise you just go to runningleanpodcast.com/join and join us it would be super fun to see you in there.
And if you ever want a little bit of help, a little more personalized help. I’m a coach. I do one on one coaching, this is what I specialize in. This is my forte. This is my specialty. If you just want help becoming a fat-adapted runner and you just want to work with me like imagine what you can accomplish working one on one with a coach for like three months at a time, you can just become the most badass version of yourself, I promise you, it’s awesome.
And with one on one coaching, you also get access to the Running Lean coaching group. So it’s kind of like a win-win. If you want to apply for one on one coaching, just go to runningleanpodcast.com/apply. And hopefully, we’ll have a little conversation and see if coaching is a good fit for you. It’s not a great fit for everybody. Some people are like, no, that doesn’t sound like me.
But for a lot of people, it’s exactly what they need. And Kelly was one of those people. So like I said, in the intro, Kelly French is an ultra runner, she decided she wanted to try this like low carb thing, you know, she wanted to lose some weight. But really, she wanted to improve her running performance.
Weight loss wasn’t her like her main goal, she wanted to become a better runner. And she’s done an amazing job of making this work for her. And she’s somebody that has kind of special, special dietary considerations. And so you know, I want you guys to see that you know, you can make this work no matter what your dietary sort of preferences are. Okay.
So she’s had some pretty great success with a couple of recent ultra marathons. So since becoming fat-adapted, she’s run two ultra marathons. And this is only in the last few months. This all happens sort of in the last three months-ish. But I’m going to let her tell you all about it.
So without further ado, here’s my recent conversation with Kelly French, Kelly is an ultra runner, and just an awesome human being, by the way. And she came for me, came to me for some help in getting leaner and getting stronger as an ultra runner.
And so together, we, you know, kind of coached her through the fat-adaptation process through a low carb approach to running and helped her get through that challenging fat-adaptation phase, which I think she’s going to talk to us a little bit about hair today too.
And since then, she’s had some really great results, including two pretty successful ultra marathons that she’s done recently. And so we’re gonna just get into this, I think you guys are gonna have a lot of fun with this. I know, Kelly and I were just talking before we started here that we’re gonna have fun today. Right?
So Kelly, introduce yourself, just tell us who you are. And let’s talk a little bit about what drove you to seek out coaching? Like, what was it that was going on with you where you wanted to get some help?
Kelly French
Yes, um, well, hello, everybody. I guess it was maybe a few months before I decided to do the coaching that I just was almost in a place of just some bad habits and just some lifestyle habits that just was not working, I was going to be completely honest. Like, I’m not gonna hold anything back I was drinking on a regular basis. No matter if I was happy, celebrating, sad, whatever it was, I was using that to cope.
I was doing the same thing I’m doing now – running all the time, I’m still doing trail races, still exercising, but I was also, you know, kind of having the mentality of, I can eat whatever I want. I just ran all these miles, I didn’t have the mindset of what I was putting into my body, you know, maybe wasn’t healthy. I wasn’t getting a lot of the results.
As in, you know, my speed, I wanted to hit certain things. And I and I wasn’t, and it was probably, you know, a couple of weeks before that I was at work, you know, listening on some headphones and was like, you know, I wonder what is out there that I could listen to that maybe there’s some podcasts or self-help, or somebody who’s in the running community.
Because I was just at a little bit of a low point at that time. And it was very interesting because I started listening to a couple of your podcasts. And there were a few things that you said, you know, hey, this is what I went through. This is what my life was like. And now here I am today, doing a to z and I just have all these results and a better person mentally.
So I saw that you were looking for people you could sign up and kind of give your story on if it was a good fit to get some coaching and to get some help. And I said you know what? I listening to you. I felt like I knew you I felt for a reason you could help me so I reached out and I said this is what I’m doing, going through, this is what I’m looking to do and, and then the next day you got back to me and we had a one on one. And it was just the best thing that could have ever happened to me in my life. So yeah, that’s kind of how it started.
Patrick McGilvray
Yeah. So what were a couple of those goals that you are hoping to accomplish? Like, what did you want to get out of coaching? Besides just like getting a little bit faster? Like, talk a little bit about that?
Kelly French
Very interesting. So in the very beginning, I think my goal was to just feel better, feel healthy. And definitely, I wanted to at that time, the goal was to lose 15 pounds to take some of the weight off to kind of have some mental clarity. I just needed, I needed direction.
And before this, I mean, I tried things like cleanses, right? I tried, at one point, Weight Watchers, I tried just things that were very much so quick fixes things that were not going to be long term. And, you know, that’s just kind of how it was in the beginning. So at that point met you, I was like, my goal is just it really was just to lose weight and feel better. I did it like when I first started, there wasn’t anything concrete yet. Yeah. And the fear of getting weight loss surgery. That was it.
Patrick McGilvray
That’s fair. And so tell me a little bit about what running was like for you like before we started working together? How was your running performance? How did you feel running? How do you feel about running? Where were you?
Kelly French
Sure. So I would have to say, I’m still, I can relate at this time. The best part about running for me, in general, is the group of women that I run with, that’s always going to be special to me, I have really close friends that run such an amazing group of athlete women. At that point, I didn’t have concrete goals with running, my goal was to always be able to finish quote, unquote, I guess I was more like, am I back of the pack, I’m okay with that. I’m just here to finish and I was slower.
And even when I ran, you know, I would just carb load before I was like, Oh, my gosh, I have a half marathon, I need to eat a bagel or peanut butter, I got to get up an hour early and just, and I almost I would run and I would feel kind of slow and being kind of like, just I wasn’t feeling good about myself. I love to do it for the fun of it.
But I was more settling with being slow, mediocre, um, just kind of being there and then not feeling good when I was running. Like I just kind of, I would swear I’d have these conversations with girlfriends every day, I would load up on goos. Oh, you’re gonna have these goos you’re gonna feel so great. You know you take the goos, take goos with you, you’re going to feel fantastic. Take salt tablets. I mean, the list goes on. You’re going to be high performance if you eat this before. And you just, I felt like trash really. Um, so I was not feeling good. Like, during the runs. I loved the people I was with. And I love the group. I still love the group of people I run with, um, but I didn’t feel strong at that time. No, I was just there. I was just there.
Patrick McGilvray
So we started working together and you want to kind of get into this fat-adaptation thing you wanted to become a fat-adapted runner. What sort of changes did you make? Like, how was that process for you? What was the hardest thing about that process for you?
Kelly French
Cool. I would say that’s a good question. Um, I would say in the beginning, I would say I’m taking away things that helped me cope better. With alcohol, I stopped drinking the alcohol. So I felt like my advice was kind of gone. I was after long runs. I was used to getting whatever I wanted like pizza was my life at that time.
And I was like, okay, so I wasn’t able to. I made the choice. I’m not gonna say I was unable to I made the choice to not have those foods that I was used to, I was used to alcohol is used to kind of eating whatever I wanted. Although I snapped pretty healthy, I was used to eating throughout the day like snacks, even if they were peanuts, or just fruit or random stuff here and there I would like, because where I worked, I usually ate at my desk.
So I would bring like a ton of snacks. So I had to kind of sit there with no snack, and just kind of in watch, you know, drink water or coffee or something. So I wasn’t used to just having minimal, minimal things. So I had to kind of wait and I wasn’t eating for 16 hours, you know, I was doing the fasting. So that was different for me as well. And then I guess I would say, after you know, three or four weeks, your body just did it adjust to it. Um, but in the beginning, it was not fun not being able to have what I was used to having.
Patrick McGilvray
Especially, so you’re talking about using alcohol and using, you know, food, basically, as you said, like a coping mechanism, or I call that like, how we deal with our emotions, you know, it’s like emotionally eating or drinking. So, right? Was that hard at first for you? Like, did you find that that was pretty challenging to like, you because you made a decision to stop drinking for a little while?
Kelly French
So that was difficult in the sense of. Um, so this is, in grade two exercise was still every day for me to at that time, so I never missed work. But I had a schedule of working out, or going for a run cross-train, whatever it may be, you know, having a glass of wine or two at night, making, you know, pasta, maybe getting a pizza, maybe making too much of, you know, whatever the food may have been. So just I had that routine of unhealthy habits.
So when that was kind of taken away, that was difficult, especially if I had a stressful day at work or you know, people piss me off. And you know, you want something. I mean, we can all relate, right? So, it was hard to deal with certain things like that, or go to an event or a party and other people that your social drinking, you know, and however you want to put it to having you know, water or a diet soda or something when everybody else is having this or that. And they’re like, oh, what are you doing? Like you’re not drinking? You know, things like that. It’s like, well, no, actually, I’m not because I’m, you know, making that choice. But it was difficult to adjust to that in the beginning.
Patrick McGilvray
So did it get easier?
Unknown Speaker
Oh, super easier. It’s for somebody who drank alcohol, whether it was one glass of alcohol, whether it’s going out after a group run, and going to a brewery, you know, and just being after a race and drinking to drinking almost every day or on the weekends with friends after 10 miles or brunch or mimosas to now the last time I had I had half a beer was when I finished the ultramarathon in July. And I couldn’t even taste it because my taste buds are so different now.
So I don’t miss it at all. Wow. And for me, that is huge. Because I was so used to that for so long, where it’s now it’s like it’s just not in my life anymore. It’s not a part of it anymore. And I never would have thought in a million years, I would say that I have gone to barbecues and brought my own stuff and everyone’s drinking, having fun. And I still have a great time. I just choose to, to not I mean, I could if I wanted, I just I don’t have the urge like I used to, which is in a good way.
Patrick McGilvray
That’s beautiful. Because with the urge being there, like when you have this desire for alcohol or for food, whatever it is, and you’re trying not to do it but the desire still there that’s really hard to do. That’s where most people find themselves kind of white-knuckling it and trying to get through it.
But when you get to the point where the urge is gone or the desire is gone, then it’s no big deal. You can just like go to the party and hang out and you’re not craving you’re not thinking you’re you know, missing out on something. You know you’re not craving that thing. So that’s super awesome.
And I want you guys to know that are watching. If you guys have questions for Kelly, go ahead and drop them in the comments. And we’ll get to all the questions at the end. So you got through this place where you were eating a lot, you are drinking you, you change these habits, you know, started to anyway. And then things started to get a little bit easier for you.
So let’s talk about that. Like, when did you know, cause I know that like getting fat-adapted is tough. There’s a transition period, right when you’re running. And there’s a period where running is pretty terrible, right? Like, how hard was it to get through that, and then what’s running like for you now?
Kelly French
So I would say, maybe week five to six is where I started to feel kind of crappy, during the fat adaptive with the longer mileage and with the heat coming. I had done there was a three-hour run and it was kind of the same mile loop every time it was in PA was a trail. And each loop there was this terrible incline uphill. And I was just super mad I couldn’t get up there as fast as I wanted to, I was literally taking two to three breaks, even trying to like, hike up there.
Granted, it was pretty wild the incline, I just felt like trash, but you just keep going anyway, um, I still made it through the three hours, I’m not gonna give up. But I knew going into it, just by the research and just by listening to and getting the knowledge that that that’s what it’s gonna be like because your body is used to all of the things you’re doing to it before and then you know, you’re taking some of that out, it’s almost like your body’s trying to cleanse itself and, and reset.
So I feel like that’s part of like the reset progress or process. So that was difficult. And there was another time where I had like a longer run, and I was just getting aggravated. And I started walking and probably swore a little bit. And I was like, you know what, just do what you gotta do, you know, and then I might have told you about it. And I was like, oh my gosh, like this is I just, I feel like I’m not doing what I need to be doing. You know, it’s I’m slower.
But then it must have been maybe three weeks later. And I felt like a brand new person. So it was probably week six when I felt not great. And maybe a few weeks after that I started to feel different, better. And my body, adjusted the schedule to the food to get rid of things that were not fueling my body, I guess to say.
Patrick McGilvray
Yeah, so you, you know, adapt, embrace this whole low-carb approach to running. You got through the fat-adaptation period, it was a little bit challenging, a little terrible. Trade. Kelly’s always very honest with me about how she’s feeling. So I remember that. And then I remember you telling me about your 50k because you had this 50k planned, and you had a pretty good experience at that. 50k, tell us about that.
Kelly French
Well, I feel like a lot of the races that I do are never the weather is always down for so that was the first thing 24 hours before the run. It was nothing but down for the whole night. So we’re in the hotel room and I’m like, great, great. And you just hear it it’s just heavy. And so we got to the start I think was seven and it started at A and it was just a total down downpour. Granted this was a trail 50k and I knew it was going to be sloppy, I knew it was going to be a mess, but I was with two girls that I always run with just a fantastic group of women and we were going to embrace it anyway. It’s never gonna be perfect running conditions. You just figure it out and you do it.
So we did it. They did have a lot of it all to my do. I brought only the noon tablets that’s what I use. Um, and I did have some coffee before so I was feeling pretty good. And I would say maybe mile 10 or 11. They had some like rest areas and stuff where they had people there so they had electrolytes water, and usually if anyone who does trail they know a lot of this stuff is kind of garbage that they’re going to give you. There’s lot of candy needed, goldfish, cookies, you know. So I ended up doing a couple of pickles shots that they had their mile, I want to say 18-19 is when I started to feel a little bit cranky that I knew I was like, okay, I need something here.
So I ended up having half of a banana, some pickles, and I felt fantastic. And I just had my noon tablets. And I didn’t need anything else. So and then after, which was cool, they, you don’t have food for you. They have stuff for vegetarians, meat-eaters, whatever. So they had bean burgers, which I like and mix it with whatever you want. So and I felt fine. I wasn’t sick. I had no major GI issues during that run.
And the conditions were absolutely out of control. So the same loop twice that we did. There were a lot of people who dropped out who didn’t do it. There were even people who went as far as did the 50 miler, and it just down-poured the whole time. The second loop we did, was barely runnable you had water up to your knees. People were falling. And we just did it.
So it was and I did it with barely anything to eat. So and I felt great. I felt great. So yeah, that was awesome. I felt really good. Which a couple of years ago, if I did something like that, I would have probably felt like I had to eat two meals doing something like that. So but I felt great. And that was the first time where I got done with a run. And just felt fantastic. So, so awesome. Good. It was a really good feeling.
Patrick McGilvray
Yeah, and to be able to do a 50k, which you know, that’s good, that’s a long time you’re out there running, it’s like between, you know, five and eight hours, depending on how long it takes you and especially in those conditions, you’re probably on the higher end of that.
Kelly French
I was gonna have flowers.
Patrick McGilvray
What was it six and a half? Something like that. Yeah. So that’s a long time to be out there running and to just be like, oh, yeah, I have like a half a banana, and some electrolytes. That’s so awesome. Another thing I didn’t mention is that you’re doing this and you’ve been doing this as a vegetarian. And a lot of people say, oh, you know, it’s really hard to do the low carb thing as a vegetarian or if you’re a vegan or something like that. So was that extra hard for you? Because I don’t, I don’t remember that being really that much of a challenge for you.
Kelly French
I have to say I would 100% disagree with somebody who would say that that’s difficult, um, even so, I would say, maybe two years ago, I did incorporate fish into my diet. So I was a vegetarian for many years. I was an overweight vegetarian is what I was. Um, but the last couple of years I did include fish. So even if I didn’t eat fish, I could tell you what I did. There are so many options.
There’s bean burgers, if you don’t want to buy them, you can make your own you could do the beyond sausage. I think they taste incredible. I eat them almost every single day to be quite honest with you. You could do mushrooms you could do all the greens you want. You could do fish. I love salmon. I do salmon at least two to three times a week. If you don’t like fish, all you have to do like I mean tofu – marinated tofu. I put tofu and buffalo sauce. You could do whatever you want to eat. You could grill it you could saute it. There are just so many options.
You know I have that a lot of the time with broccoli. You can put that with the shredded cheese you could do marinated Brussel sprouts with buffalo sauce. I put buffalo sauce on everything so there’s just there are way more options than you think. I was like that in the beginning. I was like huh, so then I had looked before I worked with you and I can tell you I’ve never eaten so many eggs in my life until I started this process.
I love a soup can scramble omelet pickled however you want. I’ve fallen in love with eggs. Eggs are awesome. Avocados do the trick. There are just so many options and you could fill your plate with all these different things and it’s awesome. There’s so much food, so many different things you can have. You just have to, you know, look it up. I did a lot of research on different foods I could have, you have a pamphlet that says foods that you know you recommend. To me, it was not even, it wasn’t even difficult now you were the first second with not eating meat.
Patrick McGilvray
So yeah, one of the things you mentioned was like the beyond product like the Beyond Meat products, which are, are gluten-free. They’re sort of they’re like plant-based burgers and sausages. But they don’t have a lot of carbs in them either. And they don’t use, you know, wheat or anything like that. And so they’re kind of made for people like you who are doing more of a low carb type of thing. And then what a good source of protein. So they’re loaded with good quality protein, like pea protein.
Kelly French
Yogurt, to a lot of the yogurts that I that have very low sugar have like 16 grams of protein. There are just a lot of options at the store that you want to think but I think super easy to do it without being a vegetarian, you could do it being a vegan, all you’re doing is cutting out all the carbs. It’s easier than you think.
Patrick McGilvray
Yeah, for sure. I just said that because I think I think that’s true. I believe that that is true. It is easier than you think. But I think it’s just people have this concept of like, if you’re going to do low carb, then you’ve got to be eating a bunch of meat. And that’s just really not the case. You just take out all the garbage trash. We mistake eating real food, right?
And so okay, so you set out at the beginning, I remember when you and I started out you were talking about losing a little bit of weight, you’re like, I just want to lose maybe 10 or 15 pounds. And then I remember on the very last day that we had our last coaching call, you’re like here’s my weight, and you’d lost how much exactly?
Kelly French
Now it’s 22 pounds. Oh, yeah, so my goal weight. This is, let me see. Eight pounds less than my RIT original goal weight with you. I had a number between this number between that number. And then I even and I didn’t even do it on, I don’t even do it on purpose. That’s the thing. Like this is just I don’t even the best part for me. This is, it’s so easy. You don’t have to track everything.
You don’t have to keep pressing numbers into a phone. I did use that carb adapted those carb app carbs. Yeah. And I tried that. I did that for a month, just so I knew what was in certain foods that I didn’t really know before. I don’t even use that at all. Now, I don’t have to track anything. It’s just my will. It’s just my life. It’s just what I eat, and I don’t pay attention to it anymore. So awesome.
Patrick McGilvray
And that’s sustainable. Because like, I don’t think it’s sustainable to be tracking your food every single day. I really don’t think that’s a good idea. Because then we start to get a little too obsessed with this stuff. You know, I encourage people to understand what their kind of macros look like and what a day looks like, of what they’re eating.
Like, how does this all break down? Like what are the calories look like where the carbs look like what is the protein look like? But at the end of the day, we want to just be like, you know, let’s put all that stuff away. And just make this like a lifestyle like you’ve done Kelly, which is so cool. So you recently did another ultra event. And you did a Ragnar Relay, but you did it in a little bit of a different way. Tell us what you guys did there.
Kelly French
Oh, yeah. So before COVID I was signed up for Ragnar to do in West Virginia. And then COVID happened so it got canceled. So then we just had it with a month ago. Yeah, mid-August. So we did West Virginia. So as I was on, there must have been 35 people total like just from our group, but people came from all over the place. But in our group alone, there were some people that had a team of eight, or a team of seven.
We were the women’s Ultra team. We had four and then there was another women’s team that came with us there was a team of four. Then there are people from all over. They had Ultras or they just had, you know, regular teams. And it was awesome, it was a really, really cool experience. And I would say, so it’s interesting.
So I would say two years ago, I would think that I was going to be not the weakest link on the team, but just maybe, you know, the person who may be the slowest one on the team, which at that time, I’m like, It’s all right, you know, no worries, you don’t really have a lot of goals, you’re just there to, quote-unquote, have fun. So throughout this time, I have just seen so much progress in just my speed, my endurance, my overall health.
So I was like, eff that I’m coming, I’m gonna like, I’m going to see what I can do during this thing. And I’m going to, I’m going to go out and it’s going to be awesome. So when you have an ultra team, you do two loops at a time. And so you’ll have two loops, and then two loops at night. And then two loops in the morning. So this was like 26 hours. And then I had a night run, which was a 10 miler.
And, you know, you have your headlamp, there are bears, there are roots everywhere, there’s bold, it’s technical, you have to climb. It was wild, you know, but it was beautiful. It was cool. The adventure was awesome. And by then, you know, you’re just dead after the night runs, you’re not really paying attention to your times, you’re not paying attention to a lot of stuff. You’re just there, you know, you’re able to see like strong people running, you know, friendships and people having fun laughing such a fun, supportive environment.
So, as we got into the morning, and we’re on, you know, our last loops, someone was like, you know, you guys are on track to get first place and the women’s Ultra, and I’m like, no, really? And I was probably delirious. I mean, I didn’t sleep in I don’t know 30 hours. Yeah. And I was like, that’s pretty sweet.
So I had a friend that she was on our team, she ended up having some GI issues. So I ran her loop at the end. And then another girl ran one of mine, and then I ran the last one. So then we’re finished. And they said, This is the first place women’s Ragnar, so we came in first. So cool, and it was like, and I was telling you that. I mean, that was a cool experience.
But I’m gonna just tell everybody this because I think it’s so important. I have a girl on my team, she has lost over 100 pounds I had to be I just met her within the last month. And I didn’t know her backstory, I haven’t known anything except for I see her at the gym, she does a lot of obstacle course stuff. She loves to do the running. And she finished and she started crying.
And she was like, I never would have thought in my life, I would do anything like this. And she’s like, I’m so happy, I can’t even tell you. And that is what was important to me. It wasn’t about the first place it was about seeing somebody else who reached a goal and who was in a place where they needed help and support. So it wasn’t until a couple of weeks later that she had a before and after picture. And I was floored. I just couldn’t even believe it. It was her and she was on my team. And I just was like, you’re just so amazing. I’m so happy for you, you made this experience even that much better for me.
And then I kind of you know, I got home when it sunk in and like, Oh, we got first place, you know, then it’s like getting all like, this is awesome. I’ve never been in this situation before, you know. So I was looking at the results when it came to my legs. And I was like, I want to just compare them to like the other girls on my team and I want to compare them to maybe some of the other ladies who ran just to see where I was at.
And I’ll tell you, I was like at the same kind of pace or better than a lot of women. I would have never thought that it would be like that and that’s when I knew I am getting so much stronger because I’m at such and not even on purpose. Like it’s just I’m just getting faster and stronger and you know mentally and physically So that experience was awesome. But this is just an icing on the cake to be like, Oh, we got first place, let’s go.
Patrick McGilvray
And I don’t want you to downplay this at all, because you are doing this on purpose. You know what I mean? You are doing this on purpose like this is something you’ve been really focused on, is getting stronger and faster. And then this is one of the reasons why you set out to do this in the first place.
And when you lose 22 pounds, running is going to be easier, you know, and you’re going to be faster, you’re going to be a little more powerful as a runner. And then I remember you telling me and I want you to share this like picture in your mind of like, what it was, like you mentioned, like seeing somebody at that race at that ultra, and all the like, food or goos or whatever that they had, versus, versus what you had.
Kelly French
It’s just really funny, like where I’m at now. So I brought that I brought bananas. Um, I bought in the stores, they have like a Keto granola, like very low sugar, like a trail mix, like a cleaner trail, mostly nuts. Yeah. Correct. And then I brought, um, waters, noon tablets. That was it. But yeah, it’s just all water. Nothing really.
And I knew they were gonna have food trucks there anyway. Because I researched before. So I knew that there was going to be stuff that I could eat, and there were no grills or anything, so I’m not going to bring it.
So we’re with a bunch of different people. And so there’s like just one big tent with a canopy with just food in there. I mean, you name it. There’s like, I couldn’t even believe it there. Doritos, Oreos, sodas, Ginger Ales. Sandwich bread. Granted, there are food trucks there. And I’m just like, Oh, God, if I eat any of that like it’s over. Like, there’s no way I’m going to feel good on the runs. Because, I mean, you’re in the wilderness. There are no restrooms out there, you know?
Patrick McGilvray
So it’s like, I mean, I know what you mean.
Kelly French
One of those things. No, so I didn’t need anything. You know, I had dinner. I knew I wasn’t getting anything until after my first two loops were done. So I had a 3.5 and then a 4.5. And then I was like, Okay, then I’m going to eat dinner. I don’t want to eat really before. So they had like a bean burger, which I knew that they would have. They had eggs there. They had coffee they had and then I had my own stuff.
So I had like the night runs that stuff saved me. Because you’re feeling kind of crappy already. You haven’t been sleeping, you have to do 10 miles in the dark. You don’t know what’s going to be behind some of these boulders. So it’s like, that’s when I was, you know, had my banana. They had coffee. You know, if I wanted the trail mix, it was there. And I was fine. I had no stomach issues. And I was up for many hours. And I felt pretty good. Even on no sleep.
Patrick McGilvray
So yeah, that’s awesome. That’s a good sign of that adaptation right there for sure. Yeah, I remember you describing like, you looked over and saw somebody some guy maybe that you were, you know, one of the runners out there. And he had this bag of like goos and gels and just like so much stuff. And you were thinking to yourself, like how many weeks do you plan on being out here with all that stuff that you brought with you, you know, bars and shoes and all kinds of stuff.
Kelly French
And there’s people drinking like a ton of beers there. Oh, oh, God, like I just can’t I can’t even imagine while you’re doing that. And then okay, go for your 10 Miles have a great time. It’s like no way. But yeah, it was nice to not act like that anymore. You know, you’re already nervous enough about I have to run the next day, and when you don’t and who wants to bring a load of food? I sure did it. So I feel like you’re gonna be just fine.
Patrick McGilvray
Oh, yeah, for sure. You can eat in bring your own if there’s not, not a big deal. So anything else you want to share with us? Kelly, this has been really fun talking with you. But any other thoughts on any of this stuff?
Kelly French
I know I’ve told you many times, but I have to say what I’ve learned the most. And what I’m most happy about. It’s not about weight loss. I think in the beginning people have that mindset of, I just want to lose weight and, you know, be this or be that it has really overall helped me in my life.
You know, I have a new job now I’m, I have mental clarity, I’m physically stronger, faster, I’ve become a better person, you know, I’m volunteering on Tuesdays for Special Olympics, and I do track and field, there are so many things, I’m doing better myself because of this process. And it’s not, you know, just about the food. It’s just about you as a person, and how do you want to spend your life and what do you want from it, and I would say anyone who’s on the fence about working with you or getting the coaching, it is the best investment you could ever do for yourself.
100% It’s worth it, it’s your life, it’s, you know, becoming better, you know, sister, it helps me become a better spouse, friend, employee, just all of those things. Once you get your health under control, everything else just falls into place. And that’s just honesty. So that’s the bigger picture is it’s investing in yourself, you owe it to yourself, and people who are listening, you know, they’re listening for a reason. And they might be thinking, maybe this is something I’d want to do. And but I’m just not sure. But if you’re not sure, do it, just do it, you have nothing to lose everything to gain, and it’s your life, you know, life back.
Patrick McGilvray
So yeah, there’s this well, thank you for saying that, I really appreciate that. But there’s this real ripple effect that happens. And I talk about this a lot. It’s like you, we worry sometimes that we’re being selfish, you know, we worry that sometimes we’re like, oh, I’m, you know, taking care of myself, you know, and getting this coaching and losing the weight and getting healthy. Now, that’s just me being selfish.
It’s like, No, it’s not being selfish at all, your health is the most important thing that you have. And when you become healthy, and when you feel good about yourself, and you feel good mentally, emotionally, and physically, that has a ripple effect. It you know, you’re more fun to be around, you know, and you get more work done, and you’re a better mom, and you’re a better parent, and you’re a better spouse and all those things that you just mentioned.
So I’m glad you said that. Because, you know, it’s one thing to hear me talking about this stuff, but to hear your experience and to hear you actually say that this is what you’ve experienced and how it’s worked for you. This is really cool. So I just want to say thank you, Kelly, for like being here and sharing all this stuff with us. It’s been awesome.
Kelly French
Well, thank you for everything. Like I say you’re one in a million and you are and you help advocate and you know, you give people the knowledge and the tools and you’re supportive, and it’s it can just help you’re there to help people. And when people make the changes for the better.
Like I said, you came into my life at such an interesting time when I really needed it. And if I didn’t start listening to a podcast, like I would have never met you. It’s just like, What are the chances? You know, and then here I am. I’m just, I’m just a better version of myself right now. So it’s, it’s great.
Patrick McGilvray
Oh, my gosh, Kelly is so awesome. Thank you so much, Kelly for the conversation that we had, it was so so fun. And remember September is four weeks to fat-adapted Running month over in the Running Lean coaching group, you will learn exactly how to become a lean fat-burning running machine and become the healthiest version of yourself yet, just go to runningleanpodcast.com/join and join us over there. Well, I hope you all got something out of this episode today. And if you did, please consider sharing it with a friend. I love you all keep on Running Lean, and I’ll talk to you soon.
If you’re a runner and you’ve been struggling to lose weight or you keep losing and gaining the same 10 pounds over and over again. Or you’re finally ready to get to your natural weight and stay there for good this time then I have something you will love. I’ve created a powerful new training just for you called running lean for life. You’ll learn exactly how to transform yourself into a lean fat-burning running machine. So you can run without bonking, lose weight without calorie counting and develop the habits required to make it last for life. To get this free training right now go to runningleanpodcast.com/leanforlife and start your transformation today.
The diet that most of us have been eating for the last 40 years or so is just wrong. It doesn’t work. Instead of getting leaner and healthier, we just keep getting fatter and …
My name is Patrick McGilvray, and I’m an experienced marathoner Ultra runner, Master life coach, and weight loss coach for runners. I’ve learned that running more and eating less does not work for weight loss, and that there’s a better way. Now I help runners like you to get leaner and get stronger, so you can run faster and run longer than you ever thought possible. This is Running Lean.
Hey there, and welcome to episode number 40 of Running Lean, my name is Patrick McGilvray, the weight loss coach for runners 40 episodes. Oh my gosh, this is so awesome. Today, I am talking about eating real food. So the gist of it is this: the diet that most of us have been eating for like the last 40 years or so is just wrong. It doesn’t work.
Instead of getting leaner and healthier, which is what it promised it would do for us, we have been getting fatter, and sicker. Something has to change. In this episode of the podcast, I’m talking about one of the most important principles that you should adopt, if you want to stop struggling with your weight and start living a healthier, happier life.
And that principle is this: eat real food. It’s that simple. I’m gonna explain exactly what I mean when I say eat real food, don’t worry, and why this is such a crucial principle for you to incorporate into your daily life starting right now, especially if you are a runner.
But first, if you liked this podcast, please come check us out on Facebook. We’ve got this growing, thriving community called the Running Lean community. It’s a bunch of energetic positive runners that like to talk about running. And it’s a place where I share more information.
So I share more trainings and interact with you, I help answer questions as much as I can. And we’re all like minded runners sharing goals. You know, we’re trying to lose weight, we’re trying to run better. And it’s a lot of fun. So come check us out.
Here’s a comment from one of our community members, Philip and Philip said, “Patrick, I appreciate you more than you know, you help so many people, including myself, I listened to you every run that I go on. I think I made it to Episode 32 just today.”
That’s a lot of episodes. If you did 32 in one day, but hey, more power to your brother. And he goes on he says, “I have a different mindset since one of your listeners mentioned your podcast and how it changed her life. At that very moment, I was looking for something and I found it when I saw her comment on Facebook. Ever since then I’ve been hooked. I’m in the beginning stages of my life change thanks to all the valuable information you give. Congratulations on your crazy 2020 success, wellness, especially after all your stressors.”
Phillip, thank you so, so much for sharing these comments, it really means a lot when I hear that my message is resonating with you guys. So Phillip, thank you for being a part of the community. Phillip is just one of the many positive, energetic, fun, warm hearted people that we have in the Running Lean community on Facebook.
So come check us out, we always, we also do monthly challenges, we just finished up the September intermittent fasting challenge, which is a lot of fun. A lot of people have been trying intermittent fasting for the first time and having great results. So we do stuff like that, and I got a big challenge coming up for you guys in a few weeks.
We’re not going to start it just yet. It’ll be later maybe next month, you know, maybe in November timeframe, but just know we got a lot of fun stuff going on over there. Also, just in case, you’re the kind of person that wants a little extra help with all this stuff with losing weight with becoming a fat-adapted runner.
With changing habits if you’re the kind of person that just wants someone to walk them through the whole process, step by step and you want somebody that can hold you accountable. If that sounds like something that you want, because listen, making changes like this is hard to do on your own. Wouldn’t it be great if you just had somebody that could kind of hold your hand and walk you through it step by step and help you every step of the way? Yeah, that’s me.
I can do that for you. I do one-on-one coaching with people to help them make these changes last, you know, I can help you figure out the exact nutrition plan that you need. That’s gonna work for you to get you to your goals. I will hold you accountable. I will keep you on track.
I will encourage you to do things that you don’t want to do so that you can be the person that you ultimately want to be And, most importantly, I will help you develop the mindset that you need to make these changes last. If you’re ready to stop screwing around with all this, if you’re ready to stop screwing around with your weight, if you’re ready to make some big changes and ready to start eating real food, then apply for a one on one coaching with me.
Just go to innerfiretribe.com/coaching. That’s one word. Do it now it will change your life, I promise you. Okay, let’s get into talking about eating real food. So several months ago, I gotta give you guys a little backstory, because I’m starting a little series of podcasts episodes that I want you guys to understand what I’m doing with this.
Okay, so here’s kind of the backstory, several months ago, I sat down, and I wrote out something that I’m calling the Running Lean Manifesto. No, this is not like the Unabomber, you know, list of crazy, you know, ideas or whatever. This is a simple list of things that I stand for, that we stand for, as a community. It’s a list of things that are important to me.
And I’ve been wanting to share this with you guys for a while. And the timing just hasn’t been right. And now I’m like, you know what, this is perfect. Let’s start doing this. You know, we’ve got a good opportunity right now, especially with the holidays coming up, that I want to start sharing these principles with you guys and get you on board with this set of principles, this set of guidelines.
So what is a manifesto in the way that I’m talking about it here? So a manifesto is this: it is a list of guiding principles. Okay? A manifesto is a set of values that you can use to live your life by a manifesto. Think of it as your North Star that guides you to where you want to go. Okay? Why? Why would we want to have a list of values? Why do we need a North Star? Why do we want guiding principles?
Here’s why. When you have this set of guiding principles, when you have a manifesto, this provides a simple blueprint that you can live by. For me, it helps keep me on track, it helps keep me moving toward my goals. It’s very easy for me to know exactly where I am with my health and fitness goals with my mindset goals with my, you know, emotional goals with my business goals, all that stuff, it’s very easy to know where I am.
If I have a set of principles that I can use as kind of checkmarks, right, I can just say like, am I living by this principle? Yes or no, it’s very simple. So it’s like, following this set of guiding principles, it helps to give my life purpose, it helps drive me forward, I believe that we should all have some sort of list of guiding principles.
So I’m sharing this with you guys here because this is our collective list of guiding principles. Okay, this is everything that I teach is based on these principles that I’m going to share with you. You are free to adopt these principles as your own and I promise you, if you do adopt these, your life will get better in so many ways. I promise you.
Okay, so let me list out what the Running Lean Manifesto is here. There’s just there’s like eight principles, this isn’t very long. Very short, actually. And so here’s what the eight principles are of the Running Lean Manifesto. Number one, eat real food. Number two, live vibrantly. Number three, thrive in your body. Number four, embrace discomfort. Number five, run because you love it. Number six, love yourself unconditionally. Number seven, think, feel and act with purpose. And number eight, be an example of what’s possible. Over the next several episodes of the podcast, I’m going to take a deep dive into each one of these principles, okay, but I wanted to kind of lay them all out for you.
And today I’m going to be talking about the first one which is to eat real food. So we’ll get into all of these over the next several episodes. Okay? But I’ve already been sharing with you bits and pieces of these principles because these principles as a guide.
Everything that I do from these podcasts or what I teach in my Facebook group, to how I coach my, my one-on-one clients to the programs that I offer, the courses that I’m creating, everything I do in my life is guided by these eight principles.
I’m sharing these with you, because I’m hoping that these will become your guiding principles to the Running Lean community is a vibrant and growing community of passionate runners. And we all share common goals. So this manifesto was really our collective Northstar. Alright, these are the principles that bind our tribe together. Right?
This is what’s going to help propel us forward together. This is a blueprint and we can all use to become the best version of ourselves together. Cool. Cool, awesome. So let’s get into the first principle, which is, in my opinion, the most important one, and that’s why I’m talking about it first. And the principle is this: eat real food. Why is this so important? Well, I believe that your health is the most important aspect of your life. Because without it, what do you have? You have nothing.
The problem though, and this is crazy. Most people, especially in the United States, but most people in the world are not healthy. There’s a stat that I came across recently, and this is crazy, but 88% of Americans are considered metabolically unhealthy. That means they have some sort of illness related to their their diet, which would be they are overweight or obese.
They’re insulin resistant. They have diabetes, heart disease, cancer, Alzheimer’s, all these things. 88% of Americans are considered metabolically unhealthy. That means 12% of us are considered healthy. Wow. I know which 12%, which percentage I want to be in, I want to be in that 12%. Right.
So I work very hard on my health and my fitness. It’s very important to me. The problem though, and the reason why 88% of us are unhealthy is because this diet that we’ve adopted and we’ve been implementing, and we’ve been following since the late 70s, early 80s. It’s just wrong. It does not work.
So you know, the dietary guidelines came out in like 1980, and said, we need to be eating a lot more carbohydrates, a lot less fat. And so we’ve been doing that. We’ve been very compliant with that, we need to also cut our calories and we need to exercise more. We’ve been doing all these things, right.
And you know what? It’s not working. We’re fatter, and we’re sicker than we ever have been. Since 1980, the obesity rates in the United States have more than tripled. And that’s just because we’ve been following those guidelines. You know, we have an epidemic of diseases like diabetes, like cancer.
You know, there are 14, I think 14 types of cancer that have been related to diet. According to the World Health Organization. Those include the number two and three cancers, which is breast cancer and colorectal cancer. So there’s no doubt that diet plays a huge role in disease. Alzheimer’s has been called a type three diabetes, because it’s so clearly related to diet now and to a high carbohydrate diet.
Especially polycystic ovarian syndrome, PCOS, diet related, all of these issues are most mostly caused by this problem of hyperinsulinemia, which is just too much insulin in the blood. How do you get your insulin super high? Well eat a lot of carbohydrates, eat a lot of sugar. This is what’s going to drive up blood glucose levels is what’s going to drive up insulin levels.
And this is what’s going to create a state in your body where all these diseases just happen. And and so, you know, I’ve talked about this a lot, and we all kind of understand that this is a problem. This diet is just wrong. It doesn’t work, okay. It’s making us fat. It’s making us sick.
And the other thing we have to understand is that exercise is not going to fix the problem, you know, cutting calories and running more isn’t going to fix the problem. All right? No amount of exercise can fix this terrible diet. All right.
Couple of examples of this. And there’s many, many examples. I mean, just in our Facebook group alone, there are many, many people that share stories about how they have been running, you know, marathons for years and years and gaining weight, you know, they just cannot seem to lose weight.
But a couple of examples that kind of stand out, Professor Tim Noakes. So this is the guy who wrote the book, The Law Of Running, right, famous book on running, you know, became like the runner’s Bible, so to speak.
And this guy ran like 70 marathons, you know, coaches, people, all this stuff, he ends up getting type two diabetes, because he’s following this high carbohydrate diet that he was actually teaching people. And so getting type two diabetes, and being a long distance runner, he was like, there’s a serious problem going on what is happening here.
So he switched to a low carb diet. He now coaches like world class class athletes on the low carb approach, and they’re having amazing success. And he’s awesome. He actually was doing a book signing sometime after he switched to the low carb diet.
And he actually took that book, The Law Of Running, and he stood up, and he ripped out the chapter on nutrition from that book, and he says, I no longer can tell people to follow this high carb diet. It just, it’s terrible. It does not work. So that’s one example of someone who was following the advice of exercising more, and ended up with type two diabetes, which is just terrible.
Another example, I recently had this conversation with someone who is on this running streak. And this guy, he’s awesome. He’s a cool dude. He’s been running every day. On this running streak. He does an average of around three miles or so three, four miles a day, right? But he’s been doing this running streak since 2007, right?
This guy has been running three, four miles a day on average, for like, almost 5000 straight days. Okay. And in the process, he’s gained like over 50 pounds, right? And if you’re thinking, well, what you need to do is just run a little bit more. Honestly, I don’t I don’t think that is the answer. That is not the answer.
The exercising more thing just does not work. Okay. You can’t outrun a bad diet, we have to change the diet that we are eating. Okay, we have to stop all this high carbohydrate nonsense, it just does not work. So what’s the answer?
The answer is that we just need to eat real food. So what do we mean when we say eat real food? It’s not complicated. It’s this: eat whole food. Food that is as close to nature as possible food that our ancestors used to eat. That’s it. So when I say whole foods as close to nature as possible, what do I mean by that? What I mean by that is, like, no refined food or processed food, food that still looks like food. Okay, not food that’s been ground up into powders, or liquids or smashed into, you know, patties or, or bars or anything like that.
Like not, not things that have been extracted from whole food, and then injected over here, like just the whole food. Okay. So most packaged food that we get is processed food. It’s highly refined and highly processed. So if you kind of stay away from packaged food in general, you’re going to be solving most of the problems.
Now, I’m not anti-packaged food. I mean, I do buy food that comes in packages. That’s not what I mean. I’m not saying you have to eat, just you know, celery and, and turnips, like it’s this is not what I’m talking about at all. But you’ve just got to be careful because most of this packaged food is just highly processed, you can’t eat.
Most processed foods that you buy in the middle parts of the grocery store contain the three worst things you can eat which is sugar, refined grains, and vegetable oil. And I call this the Vile Triumvirate. So these things are in most packaged processed foods, sugar, refined grains, vegetable oil, terrible combination.
So instead what I’m suggesting is that we eat whole foods. Foods that are very close to nature foods that still look like foods, okay? For example, a whole food that are close to nature would be something like bacon and eggs, right?
Bacon, you know, it’s, you know, been, you know, trimmed, it’s got a little bit of curing or whatever, but a really simple thing bacon and eggs very, very simple, very close to nature, whole food, tons of nutritional value, amazing.
A processed food equivalent, not not equivalent at all, but a processed food would be Jimmy Dean’s bacon egg and cheese biscuit with over 60 ingredients. So I did a little research on some foods and I gotta tell you, it’s horrifying what they put in this food.
But here’s the, I’m not going to list all 60 ingredients, but I just want to tell you like the grilled egg patty is one of the sections of the ingredients on this package that I looked at. And here’s what the grilled egg Patty alone has in it. So in my mind, it should be one ingredient right? It should be egg. Okay, but here’s what the grilled egg patty has. It has: egg, nonfat milk, soybean oil, modified corn starch, salt, xanthan gum, natural and artificial butter flavor, which contains soybean oil, butter, lipolyzed butter, oil, natural and artificial flavors. And then also citric acid, soy lecithin as a release agent.
So in my opinion, this is not real food. This is not real food. What is all that stuff? Why are we putting soybean oil and modified corn starch and xanthan gum and lipolyzed butter oil into this thing, right? We don’t need to be eating all this garbage. Okay, so bacon and eggs, whole foods, close to nature.
Jimmy Dean’s bacon egg and cheese biscuit. Processed highly refined garbage. If you liked the Jimmy Dean’s bacon egg and cheese biscuit I apologize right now, but no, I don’t apologize. I stand my ground. Here’s another example.
Whole foods close to nature. Chicken. Right, that’s easy. Chicken. Here’s an example of a processed food, frozen chicken nuggets that are shaped like dinosaurs. Right? You know, I looked up these won’t bore you with all the ingredients. They’re all terrible. But there’s like over 20 ingredients in these things. Right? Not real food.
So what I’m trying to say here is this stick with whole food. Things like meat, fish, eggs, nuts, seeds, veggies, natural fats, like olive oil, butter, avocados, and stay away from all the highly refined, highly processed foods made with a million unpronounceable and unnatural ingredients like that stuff is not real.
The you know, kind of a rule of thumb that I share with people is to shop the perimeter of the grocery store. That’s where you have the meat section, and the dairy section and the produce section. And very limited stuff in the middle. Now I buy some you know salad dressing, I buy some frozen broccoli, you know, there are a few things that I get that have a few ingredients in there.
I’m not saying never buy food with ingredients but just be really mindful of this. Okay, so when we talk about eating real food, whole foods, as close to nature as possible. This is what we’re talking about right food that has not been highly refined and not highly processed. Now, it’s a little more work to eat food this way.
Yeah, it can be, it takes a little bit more work to prepare something than it does to take something out of the freezer like a frozen dinner or whatever and throw it in the microwave. Yeah, it does take a little bit of extra effort to make something but you know, what, is it worth it?
Is it worth it for your health? In your overall well being? 100% yes 100%. I love eating this way. I never have to think to myself like I wonder what’s in this. I’m wondering if this is okay to eat like, I don’t have to do that anymore. I eat a ton of nutrient dense, vibrant healthy food, and I love it.
You know, I eat this big salad every night I call it my kitchen sink salad, because I just throw a bunch of different stuff in there that I have around. But it’s loaded with fresh colorful greens and veggies and, and then I eat a big piece of quality protein like wild caught sockeye salmon or a local grass fed steak. And it’s so satisfying to eat whole foods this way.
That’s like very close to natural. And I feel super healthy. Because I’m just focused on eating real food. And when you first start eating whole foods this way, it is a little bit more work. Yes. But over time, it gets easier, you’ll grow to love it. And you’ll never go back. I promise you, you’ll love it. So that’s kind of what I mean when I say whole food as close to nature as possible.
Now, food our ancestors used to eat. So what do I mean by this? Well, here’s the thing. Two and a half million years, Homo sapiens have been evolving. We’ve evolved for the last two and a half million years as hunter gatherers, right? The most significant period of our human development was during that Paleolithic era.
So two and a half million to something around 10,000 years ago. We evolved, we were doing really well as humans, you know, we became, you know, Homo sapiens, we became these thinking, these amazing people that we are basically now okay. And then a few 1000 years ago, we started shifting more to agriculture, we started processing, growing like cereal grains and processing them.
And we started relying more on farming than we did on hunting and gathering. But here’s the thing, 99.5% of our evolution, we’ve been eating this very low carbohydrate, almost zero carbohydrate, diet, high in fat, high in quality protein, and very low in carbohydrate. And then, for the last .5% of our existence, you know, we’ve been farming and processing our food.
If you think about the entirety of human existence as a football field, 99 and a half yards, you know, we’ve evolved and have been perfecting our health, and evolving and surviving and thriving as hunter gatherers. And then for that last half yard of the football field, just that tiny little slice, we’ve been farming and processing.
So our genetics haven’t changed much. It takes 15,000 years or so for genetics to change significantly, right? And so we are just genetically predisposed to eat this way, this way that we’ve been eating for the last two and a half million years, right, we just are. We’re not genetically disposed to eating the cereal grains and the carbohydrates, we’re just not, we’re not.
And especially the concentrated forms of carbohydrates like sugar, and all the fruit that’s super high in sugar, sugary drinks and desserts, all this stuff. We are not designed to eat that stuff. And if you think about what’s available in the grocery store, every meal is basically dessert.
You know, for breakfast, oh, eat some yogurt and some cereal and some granola, sugar, sugar, sugar, oh, for lunch, have this, you know, sandwich with you know, this white bread, sugar, you know, and for snack, have some pretzels and some of these nuts that are sweetened with you know, sugar, it’s just sugar, sugar, sugar, you know, for dinner, you know, eat all this pasta.
And you know everything just and then dessert. You know, here’s some brownies like whatever. You get the just like we’re just eating sugar at every meal. And it’s not working for us. The more we eat grains, the more we eat the processed foods, the more we eat carbohydrates, the sicker and fatter we become.
And this is not something that is just in the last 50 years or so that this has become a problem. This just started happening a couple of 1000 years ago. So this is really fascinating. They did this study where they looked at like 3000 preserved mummies from ancient Egypt. And they were looking at them and they can do these scans of them and they have their bodies. Which are pretty well intact so they can see a lot of what’s going on in their bodies. And at the time of when they were alive, you know, these people their diet was very rich with grains and bread and cereals and they weren’t eating a lot of fat other than olives, olive oil.
It’s kind of like the modern version of the Mediterranean diet, right? What now a lot of people think of as a very healthy diet, right? Low fat, very high carbohydrate. At the time, the banks of the Nile were fertile, and they would grow a lot of fruit and vegetables. And one of the primary staples that they ate the ancient Egyptians was this like coarse bread that they made from stone ground wheat, right.
So they started like, they were like processing and refining grains. And they weren’t eating much meat at the time, because animals at the time were more beasts of burden, and they were more valued for their work than for their food. So they weren’t eating the animal products. They were eating more of these grains and lots of vegetables, fruit, especially.
And, you know, today, if we were to say, well, this is a really good diet and a lot of nutritionists, and it kind of follows along with the dietary guidelines, you would think these people must have been super healthy, right? The Mediterranean diet. Yeah, man do it. The Egyptians should be super healthy.
But you know what, they were not healthy. They were very pretty they ever like in miserable health. Okay, so they were looking at these mummies they have like, they study like 3000 preserved mummies from the time. And a large percentage of them showed a nightmarish array of dental diseases.
So any dentist will tell you what causes dental diseases, what causes tooth decay, and dental problems is sugar, it’s eating sugar and grains, that causes the tooth problems. They studied them. And they could see that many of them had heart disease, they had high blood pressure, they had diabetes, they had obesity, all of the same disorders that we experienced today in this, you know, quote, unquote, civilized Western world.
Why in God’s name, would anyone recommend this diet today to everyone? These people, clearly, by just looking at them, you can see they’re in miserable health. All right.
In contrast, when you look at the skeletal remains of Paleolithic man, who consumed mostly a meat and fat based diet, very high in fat, very high in protein, very low in carbohydrate, you have to understand that, at the time, like two and a half million years is a long period of time, there was a couple of ice ages in there.
And people on the planet, were not all living in tropical zones, where they had access to fruit and vegetables everywhere. There was a lot of the earth, it was very, the fruit and vegetables were very scarce. Some of the veggies they would eat would be like, tubers that were grown underground, you know, yams, for example. The fruit that they ate was very, very low in sugar. It’s not like the stuff that we have today, and only available very seasonally. And only in certain parts of the world.
They didn’t you know, they couldn’t go to Whole Foods and just grab, you know, bananas and stuff like that. They couldn’t get their banana smoothie from Whole Foods, right? So their diet subsisted on, you know, mostly meat and fat, and some berries and some things that they could forage for. But anyway, they looked at the skeletal remains of Paleolithic man, and they show that they have very strong perfect teeth.
Now they don’t have access to the internal organs and all that other stuff that we could see in the mummies, but they can see that these people had amazing perfect teeth, which means that they were not consuming a lot of carbohydrates, because bad teeth are the hallmark of carbohydrate consumption.
So we can make a pretty good assumption that their health was very good. You know, here’s the thing when it comes to like carbohydrates, because people tend to think, well, we gotta have carbs, you gotta eat some carbs. And you know what, there’s no essential carbs.
Essential nutrients are those things that our body cannot manufacture on its own. They have to be obtained in the diet. There are two essential nutrients that we have to get in our diet. The one is essential fatty acids, and we get that by eating fat. And then we need essential amino acids, and we get that from eating protein, but there are no essential carbohydrates.
In other words, if you eat a zero protein diet, you will eventually die. If you eat a zero fat diet, you will eventually die. If you eat a zero carbohydrate diet, you’re probably going to do just fine and live a very happy, healthy life. You know, your body actually produces the glucose that you need, your liver will produce glucose in this process.
It’s called gluconeogenesis, which just means making new glucose. And your brain needs a certain amount of fuel in the form of glucose and your liver makes everything that you need, you don’t need to eat it. Okay. And then going back to this whole paleolithic diet thing, and people ask me, so what are you talking about here? Is this just the Paleo diet?
And I’m like, not really, I don’t like using labels like that, other than to say, what I’m suggesting is that we go back to eating real food. Yes, it’s low carb. And yes, it’s high fat. And it’s not necessarily Atkins, or paleo or keto or anything like that. Although it can be. It’s whatever works for you. I don’t care what you call it.
Honestly, what I’m focusing on and what I teach people is to eat real food. And the way that I eat is probably pretty close to paleo, because I think it’s the food, pretty close to what we’ve been eating and what our ancestors have been eating for millions of years. And I think it’s probably the best diet for us.
But even go back to our more recent ancestors. So when I talk about eat food our ancestors would have eaten I’m talking about even just a few generations ago, like our grandparents, for example, they didn’t eat all the processed junk we eat today, they didn’t have all the refined foods that we have today.
They ate meat and eggs and butter and full fat dairy and loads of fresh, seasonal vegetables. They didn’t eat a lot of fruit. And it wasn’t the kind of fruit that we have now. It wasn’t super available. It was very seasonal. They didn’t eat a ton of refined carbs, they didn’t eat a ton of sugar. They ate foods that were very close to nature, they ate foods their ancestors ate, right? So that’s what I’m suggesting here. It’s not a radical concept. It really isn’t. It’s just let’s just go back to eating the way we used to eat.
Here’s the thing. When you switch to eating real food, this is freaking awesome. I absolutely love eating this way. My clients love eating this way. It’s very satisfying. It is delicious. It is diverse. And people think, oh, well, it’s so restricting. I can’t eat this, and I can’t eat that. But I think it’s the opposite.
There’s tons of freedom in eating this way. There’s like never ending ideas for what you can eat. If you buy 10 packaged food items, you know, buy 10 packaged frozen food items, take them home, what do you get, you get like 10 meals. Right? That’s it. If you buy 10 whole food ingredients and bring them home, I guarantee you you can find 10s of 1000s of meal options that you could put together with the right set of ingredients.
Just go on any website and find something, I guarantee you’ll find 1000s and 1000s of ideas for those 10 ingredients. And you know, you don’t have to be like a carnivore to do this. You don’t have to eat meat. You know, eating real food doesn’t mean you have to eat animals. It really doesn’t.
You can do this as a vegetarian as a vegan as a pescatarian as a ovo lacto vegetarian or whatever. You can do this eating plant based you can do this as a carnivore. You can do it eating all plants or eating all meat or anything in between and most people fall somewhere in the middle. This is the first principle: eat real food.
This is the first principle of the Running Lean Manifesto for a reason. Because I believe that eating real food is probably the most important thing that you can do for yourself. What is more important than your health, nothing. You know, if you feed your body, a bunch of processed garbage, you become a fat, sick and unhealthy human, then everything else in your life becomes a constant struggle.
But if you’re feeding your body properly, when you eat real food, you become the healthiest human being that you can be. And everything else in your life begins to fall into place beautifully. You lose weight, you feel better, you have more energy, you’re happier running becomes easier. So my suggestion to you is to follow this principle starting now go out there and eat real food.
Alright, so I’ll be diving into All of the other principles I mentioned from the manifesto in upcoming episodes, I am so excited to share all this with you. And then I will be continuing this conversation over in the Running Lean community on Facebook. Join us and start applying these principles to your life. Challenge yourself. Begin, start today like start eating real food, get healthier, lose weight, become a better runner, become the best damn version of yourself yet.
All right, that’s all I got for you today. As always, lots and lots of love to each and every one of you, my friends, keep on Running Lean, and I’ll talk to you soon.
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