50 lb weight loss: protein, weight lifting, and more

In today's episode, we're covering everything else I did for my health after quitting drinking -from eating more protein, to strength training, to getting enough sleep, and more! I managed to lose 50lbs after quitting drinking, with minimal effort becasue this was a full lifestyle makeover :) And I'm excited to share everything with you.

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Transcript

SPEAKER_00 0:00

Hello, hello, welcome back to the sober scoop. In today's episode, I want to talk about all the things that came after sobriety for me because it was like first I quit drinking and then I started doing all these other things. It was almost like I wanted to have another mission. Like we've never we never master sobriety, but I started to feel pretty comfortable in my sobriety, and so I wanted to add things on top of that. And I think a big reason that I've been successful so far in my sobriety is that I didn't try to pile on everything at once. I first got sober, then I added something else, then I added something else, then I added something else. It was one thing after the other, and I'm so glad I did it that way because that is how we build a long-term healthy lifestyle, like actual habits that we can maintain into old age to where it doesn't feel like we're trying to achieve anything, but it's just part of our lives. The same as sobriety. Like in the beginning, it feels that you are trying to quit drinking, it feels like a mission, and then eventually it just becomes your lifestyle. And that's the same for all these other things that we're going to talk about in today's episode. The nutrition, the fitness. As you may or may not know, I have lost 50 pounds and have kept the weight off. The 50-pound weight loss happened within about a year, but it's kind of hard to say because it's like it started slow and then it really started to kick into high gear when I added these other things on top of my sobriety. But anyway, the sobriety is the foundation for my weight loss and my total body transformation. I mean, I'm talking hair, skin, nails, my coloring, um, you know, just everything physically. Sobriety was the foundation for that. And without sobriety, I don't think any of that other stuff would have happened, including the weight loss and the muscle growth and all that stuff. I don't think any of it would have happened without the foundational base of sobriety. But I did do several other things beyond that, and so I get asked all the time to talk about um what I do as far as my food. I eat high protein for the most part, and so people ask about that a lot. People ask about my fitness, weight lifting, what I do beyond that for cardio and everything else. So today we're gonna dive into all of that. If you don't follow my main Instagram page, it's called India Gance. That's my full name. And that is where I post a lot more of this like full picture stuff. Sobriety is a part of that page, but it's more about fitness, nutrition, my transformation, and just how to build healthy habits for um a long healthy lifestyle. So feel free to follow along on that page for more on this topic. If you came from my main page, then hello. I hope you enjoy this episode. And if you're here for the sobriety stuff, this is going to be just kind of a fun uh side mission. It's your next mission if you want to. You know, sobriety for me had nothing to do with with aesthetics. It did not have to do with my physique at all. I mean, I really didn't like the way I looked, but for me it was more like I was worried that I was gonna die of liver disease or something like that. Um, I was worried I was gonna end up in jail. I was worried I was gonna end up in the hospital. I was worried I was going to do something stupid that is irreversible. Those are the reasons that I really needed needed to get sober. I also didn't like that I was lying and hiding all the time. I could go on and on, but I have those reasons for getting sober. And the physical glow-up was kind of just an accident. It was never my intention. Um, but as I started to feel comfortable in my sobriety, I liked the way my body was reacting, not just how I looked in the mirror, but how I felt and what I was able to do with my body. I I loved that, and I loved that I was building a body that can get off the couch when I'm 80, that can jog again after an ACL tear, that can, you know, pick myself up when I fall in old age. I I'm building this body for longevity, and it's still not about aesthetics, it's about health. But, you know, objectively, I have had a physical glow-up as well. And so, long story short, yep, yep, yep, of an intro, but I'm gonna get into all the nitty-gritty details of what I have done beyond just sobriety for my transformation. So let's get right into it. So once I quit drinking alcohol, I would say about three months went by and I kind of felt like I was ready for something else. I was just on the internet and I was learning about weightlifting, I was learning about protein, and I'm like, all of this sounds interesting. I loved that with my sobriety, I was getting healthier, and it inspired me to get healthy in other ways as well. I think that happens for a lot of sober people is they see that they are just changing their body from the inside out, and they kind of want to like enhance that with building muscle in the gym or eating better ingredients and preventing cancer and diseases and all that stuff with a good diet. So anyway, I kind of forget where I was going with that, but I I was about three months sober, and then I was kind of like ready to take something else on. I do not recommend quitting drinking and eating more protein and weightlifting and walking 10,000 steps a day. It's too much, okay? I did one thing, then once I felt comfortable, I did another thing, then once I felt comfortable, I did another thing. It was not an all-in-all-at-on situation. So, anyway, the first thing I did after about three months of sobriety was I started eating more protein. And protein is such a buzzword right now, it actually annoys me. I don't think it's good that there are so many protein products in the stores, like protein water, what the heck? Protein soda, protein popcorn, protein chips, protein candy. There is protein everything. It's insane, especially at Target. I was like, whoa, this is nuts. Um, because like I said, longevity is a focus of mine, and so having all these crazy ingredients on the ingredient label just to get some protein in is wild to me. Like, and and some of them they don't even actually calculate to a high protein snack because the ratio's not right, like protein to calories type of thing, but because there is protein in it, it counts as a protein product. Anyway, I could go on and on about that. But protein, the the good way, the healthy way from meat and eggs and Greek yogurt and all that good stuff, um, that's fantastic. And it changed my life, to be honest, focusing on protein. Because if you tell me to not do something, I'm gonna wanna do it and more. I always talk about that with sobriety. Like if somebody told me you drink too much, like you should probably watch how much you're drinking, I would be so offended and I would go complete 180 the other direction. Like I would go even harder into drinking. And if someone tells me to not eat sugar, not eat carbs, like if I even try to restrict myself of all those things, I'm I'm gonna be thinking about those things all the time. Sobriety is a little bit of a different category than all these other things because sobriety for me is a 100% no. Like I'm 100% saying no to alcohol always. Um, but in other aspects of life, like with carbs, with sugar, if you tell me not to eat those things, or if I set those boundaries for myself, it's all I'm gonna think about. I'm gonna obsess over it. And like, even if I wouldn't normally be thinking about those things, because I've established that I'm not allowed to have them, I would obsessively think about them constantly. And I would go without eating them and then I would binge and it would it would just be bad. So what I'm saying is the cool thing about focusing on eating more protein is that you're not taking away anything. You're not saying no sugar, no carbs, no calories, you know, only a certain amount of calories. There's no restriction happening. You're actually saying to eat more of something, it's eat more protein. And that mindset right there was, like I said, life-changing. It gave me such a better relationship with food. I was eating more protein to fuel my body and build muscle. And it wasn't this restrictive calorie counting and tracking all my food and only this much sugar, only this much carbs, keto diet, caveman diet. It just there's so many unhealthy diets in uh the weight loss world, I guess. And maybe they're healthy, like they do good for your body, but I mean mentally unhealthy. I would go crazy on any one of those diets that I just mentioned. But eating more protein was really good for me mentally because focusing on eating more of something was just easier and something I could like get excited about instead of feeling this like fear and shame and just negative energy around food. So eating more protein is what I focused on, and it's pretty cool because I wasn't counting calories, I wasn't restricting myself. But the cool thing about protein is that it makes you feel fuller for longer. I always say if you're craving some dessert, like have a handful of chicken and see if you still want that dessert afterwards. Now that's also a little bit of an unhealthy way of thinking, but I'm just saying that protein curbs a lot of cravings. It makes you think about the sweet treats or the carbs or whatever a lot less. You feel more satiated when you have a protein in your meal. Eating more protein is also good for your metabolism. It helps you break things down faster or something. Sorry if that's incorrect, but I know that it is good for your metabolism. I feel like I have the metabolism of a 12-year-old boy now after years of sobriety and the protein thing and weightlifting and walking, which we'll get into all that, but I feel like I've healed my metabolism and I do believe that protein was a big part of that. And then, of course, protein is good for building muscle, which pairs really nicely with what we're gonna talk about next, which is weightlifting. I actually think I screwed up the order, unfortunately, because I believe it was sobriety, then weightlifting, then protein. Because I started doing the weightlifting and I was like, oh, to build muscle, I need to eat more protein. So, anyways, got the order wrong. But after three months of sobriety, I started working out in the gym. And then after three months of working out in the gym, I started focusing on eating more protein. So it's all a process, it's a slow process, one thing added after the after the next. But with weightlifting. So, what I did when I had no idea what the heck was going on in the gym, I would go around to the machines at the gym, and well, first of all, I would pick upper body or lower body. That's all I did. Upper body or lower body, and then I would have one day that was cardio and abs. Um, I do this differently now, by the way, but this is just my beginner-beginner guide. So let's say I picked upper body. I would literally walk around to the machines and they have little pictures on them of what body part the machine works out, and I would just pick an arm one and I would do that. I would put it at a weight that's pretty difficult to get 10 reps. You want to be in that 8 to 12 reps range, so that's how I would decide what weight to put it on. But I would just do the exercises that had a picture of an arm on it. And then when I had leg day or lower body day, I would walk around to the machines and I would see which ones have a leg on the little picture, and I would just do those ones. That is how I got started in the gym. But eventually, I I mean, I still like going to the gym, but there were a lot of things I didn't like going. There are a lot of things I didn't like about going to the gym. Certain people would be there, or it would be so busy that I couldn't even get on a machine. The the gym became frustrating for me, and so I started doing a lot of dumbbell workouts because I could just grab the dumbbells in the gym, or I could do a dumbbell workout at home. So by that point, I had also familiarized myself with what kind of movements I can do with my upper body, movements I can do with my lower body, and I was able to translate those to dumbbell workouts for myself. And subtle plug here, I actually created a whole dumbbell workout program for beginners. I mean, anybody can do it actually. It's not just for beginners, but it's beginner-friendly. And I created this because I literally wish that I had it when I first started. Because you can be a busy mom who has 30 minutes while your kid is napping, or you know, self-conscious at the gym, and you can just grab your dumbbells and go to the your little comfort corner in the gym and do this workout. All you need is dumbbells. And the guide is designed, or the program I should say, is designed to have three sets of dumbbells: one light, one medium, and one heavy set of dumbbells. But I mean, that's how it's designed. Once you're in the program, you can work with what you've got. You know, you can do more reps if you need to with a lighter weight, or if you only have a heavier weight, you can do less reps. Um, you could use kettlebells. You can use what you have, but it's designed for three sets of dumbbells: one light, one medium, and one heavy. And it's a full six-week program to whip your body into shape. It does lower body workouts, upper body workouts, core workouts. It's great, honestly. And it's stuff that I actually did myself during my journey. And I I put a lot of effort into making this program because so many people were asking me for for my workouts, and I would post these little videos on Instagram, and people were like, what about a leg workout? What about a glute workout? What about an ab workout? So I just put it all into one program. And if you want, I'll I'll leave the link in the description of this episode in case you want to get started with weightlifting yourself in a super easy way with just dumbbells, no equipment needed outside of dumbbells. Um, yeah, I'll leave it in the description and you can join. It is a paid program. It's $29.99 for like almost $30 for six weeks of workouts. So for six weeks, six weeks of workouts, which you will have access to for a lifetime, so you can repeat it as many times as you want, you can pay less than one Pilates class. That's how I love to think about it, is like, oh my god, that's kind of expensive. $30. You're getting six weeks of workouts, and you can do it again and again and again and again with more weight as you grow and get stronger and everything for $30. Whereas people are paying $40 for a yoga class or $40 for a Pilates class. It's crazy. So, yes, it is a paid program, but I look at that as your entry fee to like commit. I think we commit a lot more when we actually pay for something. I mean, think about it, when you pay $40 for that Pilates class, you're gonna show up to that Pilates class, right? So by paying the $29.99 for my workout program, you're locking in. Like that's your commitment to the program when you pay that fee at the beginning. And there's a um community tab so you can talk with other people who are doing the program, you can post before and after photos, look at other people's. It's it's a cool thing. So, anyways, that'll be in the description of this episode. But in the fitness category, outside of weightlifting, something that I did was walking, and I walked a lot. Um, this started as something that I did for my mental health. In fact, it still is something I do for my mental health. Um, but it started nothing to do with fitness or weight loss or zone two cardio or whatever. It was literally just to stay sane. In the beginning of sobriety, as we all know, like sometimes you can be very fidgety, you can be antsy and like not know what to do with yourself. And every time I felt like that, I just would go out for a walk. I would just leave the house and start walking with no destination. I'd listen to audiobooks, podcasts, and I would just walk my little heart out. A walk can cure so much. Like it just it's like my medication walking. Even now, when I'm having a rough time, when my brain is going at a million miles an hour, when I feel lonely, when I start getting in my head about how I don't have like a romantic partner or something like that, and I'm just sitting by myself here in my apartment doing doing the same things. I I I get in my head about all sorts of things, and a walk can cure so much. So it started as something for mental health, and it still is for mental health, but it also has some amazing benefits physically. Walking, I don't know the exact stat, but it is directly linked to longevity. So is quad strength, by the way. So just an extra emphasis on the weight training as well. Um, but the more you walk, the longer you live. It's like linear. And your joints will thank you, your muscles will thank you, your mind will thank you. Um, it's good to get sunlight into your eyes. There's just so much good to come from going on a walk. And I walk every single day. Period, no excuses. Let me tell you why. I do not, or let me tell you how that is possible. I don't put any sort of expectation behind it. I don't say, I'm gonna walk three miles, I'm gonna walk four miles. No, no, no. Some days I'm only gonna be in the mood to walk, you know, around the block just to get my morning started or something, and I have such a busy day, or walk to the coffee shop and back. Like some days I just don't have it in me, but I still go on a walk no matter what, whether I have ten minutes or three hours. And yeah, sometimes if I have a lot of time on the weekend with no plans and I just feel like wasting the day away with a good podcast or an audiobook and a long, long walk, I'll walk seven or eight miles and really just truly enjoy it until my feet are aching and blistering and time to go home. I just I love a walk. I'm passionate about walking. I think it's why I like golf too, and why I hate taking a golf cart. I just like walking, it brings me so much joy. I'm sure there's something chemically going on in our brains with the endorphins or something. I feel really, really good when I'm walking and afterwards and all that stuff. So walking has always been a part of my journey. So let's revisit the order of all of this. I quit drinking alcohol. Then I started going to the gym. I didn't know what my goal was there, but I was looking up weightlifting online, I was following the machines, I started doing dumbbells. After about three months of consistently going to the gym, I started focusing on protein. And that is the one thing I did as far as nutrition. I wasn't like also trying to get in my fiber and get in my fruits and vegetables and do all that stuff. But slowly over time, I started implementing that. It was after like four or five months of eating high protein where I was like, oh my god, fiber is actually really important too, to break down that protein and like make you not bloat and make you regular and all that good stuff. Fiber actually is linked with so or it can help prevent so many different health issues. Like I didn't even realize it, but a high fiber intake like prevents heart disease and cancer and colon issues, colon cancers and stuff like that. It's actually crazy. And I know that fiber is already on the rise, but it is going to be. The next protein craze where everything is fiber something. It is just going to be the thing. So I started focusing on fiber at some point. At another point, I started like really closely reading ingredient labels and trying, you know, I I still have the odd bag of MMs or Skittles, and I still might get a slushy at the movie theater. Like, I'm not I fully believe that life is meant to be lived. And like I said, I try not to restrict myself. The only restriction I'm doing is with alcohol. Um, but I live life and I I have whatever I want, especially when I'm out of the house. But it's all about that like 80-20 lifestyle. And 80% of the time I am reading the ingredient labels closely. I'm seeing what's in the products I buy, and I'm trying to eat clean as best I can. There's no strict rules. I don't say I'm never gonna have red 40. I don't say I'm never gonna have xanthem gums and stuff like that. I I allow myself to live life. But when I can, I try to buy good products. For example, um the almond milk that I used to always buy, like it's it was just I bought the generic ones from the store, like the cheap ones, you know, silk or um Khalifa Farms, which I thought was a good one, but anyways, you read the labels of these almond milks, and there's like 17 things on there. And you're thinking, wait a minute, almond milk is almonds and water, and maybe a little pinch of salt. What's with the 17 ingredient list? And I looked at it a little closer the other day, and some of them say vitamin B12, vitamin A, vitamin E, whatever. But then there's all these gums. There's this gum, that gum, that gum, and maybe that's to help make it shelf stable. I don't know. But I was like, why is all that stuff in the almond milk? And the thing for me is since other options exist, like healthier options do exist, I'm just gonna go for those ones. People splurge on all sorts of things in life, and I hate that we have to pay extra for the thing without all the gums and additives. It's so weird, but it's worth it. You are investing in your health. So that's one example of like something that I've swapped. I usually buy malk, M-A-L-K, if I'm gonna do almond milk, um, because it's super clean ingredients. It is just almonds, water, salt. It's awesome. So um, like that's something that I started focusing on. I try to eat more whole foods, and if you don't know, I'm not talking about the grocery store. Whole foods are one ingredient foods. So you're talking eggs, you're talking avocados, you're talking chicken, it's tomato, one ingredient foods. So I tried to focus more on that, and all this stuff just slowly happened over time. I would be so overwhelmed if I tried to learn all this at once. It would be way too much. And so I'm so glad that I just slowly developed this knowledge over time and added things to my lifestyle very slowly because it's made it something that is manageable. It's something that I'm excited about and it's made it so that every little thing that comes into my life, all of these systems and practices become habits. If you try to do too much at once, some things are gonna fall by the wayside. But if you slowly add, slowly add, sprinkle in a little of this, you're just developing this overall healthy lifestyle that you can maintain for the long, long term. So I lost 50 pounds, my body looks totally different. I thought I had a box waist my whole life, and I'm not saying I'm snatched in the waist, I definitely am a little bit more boxy, but I can actually see a little shape now, okay? I have some muscle definition, my jeans fit a little better. It's nice. I've had this transformation, and this is how I did it. Um, no gatekeeping whatsoever. It was sobriety, it was weightlifting, it was walking, it was protein, and eventually trying to prioritize good ingredients. And oh my gosh, I almost forgot the last thing I wanted to talk about. Um which is something that kind of comes naturally with sobriety, I think. We all find an interest in this type of stuff when we quit drinking. And I'm gonna call it overall health, okay? It's all these little things, it's sleep, it's lowering your stress levels, it's getting sunlight in your eyes, it's all that type of stuff. And I really do think that we all just kind of fall into this when we quit drinking because when we were drinking, I don't know about you guys, but for me, I woke up every single night without fail between the hours of like 2 and 4 a.m. Every night. There was not a single night during my drinking days that I slept all the way through the night. It got to the point where I would tell like my boyfriend who I'm getting to know better and stuff, or deeper into our relationship, um, and we're gonna be sharing a bed on occasion. Um, I would say, like, just say no, I get up in the night every night. Um, I just I'll I might be up for a little while in the middle of the night. It was something I had to like warn people about uh because it was so consistent. I also fell asleep to alcohol or whatever, like alcohol put me to sleep. It made me pass out every single night. I didn't even know how to fall asleep. I didn't even know what being tired was because I would just like drink myself to sleep every single night. I wouldn't even get that like window routine. So I became fascinated with sleep. And let me tell you, the first probably month of sobriety was so weird trying to get to sleep. I would stay up really late, I would not get tired because I took away this thing. It was basically like a sleeping pill or something that I just took away. And I was like, how am I gonna fall asleep every night? It was so weird, and it just got me very interested in sleep in general, and I became very passionate about it. Like for almost the entire first year of sobriety after that begin beginning trial phase that was a bit rough. Um, after that, for the first year or so, I got like nine hours of sleep every night. Sleep became so important to me. My brain probably just needed to heal or something, because like I I would just I would knock out and I would sleep all through the night, and I felt so amazing. I remember I would go to bed every night, so excited to wake up in the morning because I was just loving life again after getting sober, and I would have the best night's sleep. I would sleep all the way through the night, no tossing and turning and waking up. I mean, occasionally I would wake up to use the bathroom or something and go immediately right back to sleep. But sobriety healed my sleep. And so it's something that I became really passionate about, and it's still to this day something that I really try to prioritize. Like, I don't think it's a flex to be like, oh my god, I I work so hard, I'm I'm such a hustler, like I only get five hours of sleep. Even this one guy that I love following on social media, he talks about how he doesn't really sleep. And I'm like, that's just not good for you. Your sleep is when, I mean, talk about weight loss. You actually do a lot of your weight loss in your sleep. I think it's like three hours into your sleep. Um, you start really burning fat. And sorry if that's not 100% correct, but there's a period of time during your slumber where you really start to burn, you lose weight in your sleep. Um, it's also great recovery for your body, uh, your muscles if you're gonna be doing that weightlifting. It's resetting your brain, like it literally is healing your brain and getting those full REM cycles instead of being in that like half-asleep zone from being passed out from alcohol, like it's such a better, healthier sleep, and I'm very passionate about that. Also, piggybacking off of that with the cortisol levels, that basically is like your stress hormone. And I know that some people live more stressful lives than others, and sometimes there's nothing you can do to control that. But if you can try to lower the amount of stress in your life, I would say that is ideal. Stress is a killer, it really truly is, and I believe that with my heart and soul. Um, I know that like staying active is really important, not drinking, not smoking cigarettes, like that's all really important to live a long life. But I I believe that stress affects our life expectancy way more than we realize. That's just my hot take. I know it's it's known that living a stressful life is not good for you, but I think it is like a key contributor to early death, and that is not good. We do not want that. So for me personally, and I know this isn't possible for everyone, people have spouses, kids, family relying on them, job stability, all that stuff. But for me, I well, I I got laid off from two jobs, so I didn't really have a choice in that. Um, but I'm clearly unemployable. That's a nice realization I've had. Um, but anyway, I said I'm sick of this, and I basically became my own boss, and I'm now self-employed, and that has brought me so much peace. I've I've talked to you guys about how I struggle with some ADHD stuff, and it's been so much better for like listening to how I'm feeling and what I'm capable of that day. Is it gonna be a really creative day, or is it gonna be a really analytical like computer day? Um, do I need to take a random Tuesday off and then work hard on a Saturday night or whatever? It works for me, and that significantly lowered my stress levels. I was so stressed working an eight to five and being on constant meetings and getting like 1,500 emails a day. I mean, it was crazy. Um, I've literally never experienced anything like that. It was probably even more than that. It was like thousands of emails a day. It was shocking because you're just copied on everything. Anyway, complain, complain. Um, I clearly couldn't keep up because they fired me. I got canned. So being self-employed lowered the stress levels a lot. As you guys probably know by now, after I got sober, I also broke up with my boyfriend. I sold everything that I owned and I packed up my little sedan with a few items and drove to my hometown of Seattle to restart my life at 28 years old. And LA was stressing me out. Various boyfriends, I had three serious boyfriends, they all stressed me out in different ways. Some good or some, sorry, some were good boyfriends, some were bad boyfriends, but still like I knew I wasn't with my person, and just they were bringing me down. The weight of that relationship was stressing me out, relationship drama in general was stressing me out. So I moved back to my hometown where I'm so comfortable. I'm surrounded by people I love, I have that community aspect. I'm single, so I don't have the stress of a relationship. I'm not even dating, so there's no stress there. I feel so free and at ease. The doctor asked me the other day what my stress levels are like. They were like, do you live a pretty high stress lifestyle? And I was like, honestly, no. Because I feel like everybody answers that question, yes, because everybody's stressed. We're all stressed in this life, and I still have stressors, but but not many. And I have designed it as such. And like I said, I know that's not possible for everybody. I totally understand that uh, you know, I'm blessed to be in the situation that I am, but there are other things that we can do. We can make sure that we have 30 minutes of me time before we go clock on to work for somebody else. We can take a walk at our lunch break. We can take um your weekly phone call that you have to do with so-and-so out on a walk in the sunshine. You can schedule um a monthly massage or something to relieve some of that stress. You can get takeout once a week to relieve yourself of having to do meals and instead like work on a passion that you love, maybe some art project or something like that. There are a lot of things that we can do to reduce our stress. I am a semi-hater of meditation. I just can't do it. I I feel like it's a little woo-woo for my liking. Um, but if you want to get into meditation or listening to some mantra that just keeps you sane, maybe it's working out. People who are stressed need to work out and release some of that physically. So there are lots of things you can do while still keeping your same life and not literally throwing everything away like I did. I understand that that's not always achievable and it's not always the healthiest option. Sometimes you want to work with what you've got, improve your marriage, improve your motherhood, improve your fitness, your nutrition, whatever, like improving your life is a great option, of course. That's like you should always try to do that. But if you want to completely restart your life like I did, that's always an option too. So all I'm saying is reducing stress levels, it's good for you. Trust me, it is. And and yeah, so that was a lot of things. But health and wellness in general is like my passion nowadays. And sobriety literally gave me that passion. Isn't that crazy? Like you never really know what's gonna happen when you quit drinking alcohol, you don't know what life it's going to lead you to, but you deserve to meet that person, like whoever you're gonna become because of sobriety. You deserve to meet them. And here I am. This is something that I'm really passionate about. It's something that I care about. I love the idea of longevity and building a long, healthy life for myself where I don't just live to be old, but I live well into old age, and I can still be mobile and hang out with my grandkids or great-grandkids or whatever. I'm getting kind of old to have great-grandkids myself. Um, but you never know. And those are all the things that I have done beyond just sobriety. And I'm excited to see what happens next. I always think about that. I'm like, I had no idea what was gonna happen when I quit drinking alcohol, and one thing has just led to the next. Like I said, I slowly added things on one after another. I'm like, what's gonna be my next passion? What's gonna be my next move? I don't know, but I'm excited for it. So if you have any questions, always feel free to DM me at India Gance or The Sober Scoop or email me hello at the Sober Scoop. All the info is in the description, along with that weightlifting program in case you want to join in for the low price of $29.99. Cheaper than a Pilates class, baby. I will see you in the program, and I'll see you in the next episode. Bye guys.