Should I Be Tracking My Macros?

Should you be tracking macros?
Well....(insert our favorite answer here)...it depends!

We dedicated a whole episode to this hot topic because this is one of our most asked questions from clients. We breakdown what macro counting is, the pros and cons, how we see people using it wrong, and how it can be applied as a useful tool to in some situations. 

If you have questions, or topics that you want to hear about, head over to our Instagrams https://www.instagram.com/nucrewnutrition/ or https://www.instagram.com/themomminnutritionist/ and send us a DM!

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Featured Mocktails:
The Roasted Purpose - https://www.instagram.com/theroastedpurpose/
Recess - https://www.instagram.com/takearecess/

Click play, sip back, and be empowered.

Transcript

0:23

Hello, everyone. Welcome back to this week's episode of Mocktail Minutes. This is Bailey. And this is Brianna. This week I am drinking super basic water and a lemon. I already had a roasted purpose this morning, so water and lemon now. I'm having a recess this morning and I'm having it before coffee, which I feel like I'm setting myself up for good things. I don't know. It's a little like magnesium and adaptogen drinks. This one is lime citrus, and again, I think we talked like last week or the week before, I had the lime cure and I'm just not a lime person, but I actually like this one, so it's saying a lot. Oh, okay. this one. This ones one. They had usually, they usually, there's like six or seven different ones. This was like the only one I was like, oh, line. But it's actually decent. Try the um, is it the moment brand? I think they're similar to the recess brand, but they have like mocktails. I think we've talked about them. I still haven't ordered them yet. I went to order them though. Oh no, I'll have to try them. Actually, funny random story about last week. My husband was at the store and I was like, Oh, get me some cure and get me a recess. You know, so that I have a couple of like mocktails lined up and he came home with cure and a Reese's. He was like, I don't know. It was kind of random. He wanted a Reese's, but it's in the pantry. And I was like, no, a recess. And he was like, no, it's had Reese's. And I was like, dyslexia. Maybe you would. Yeah, I was like, okay. I was like, that was like a subconscious thing. He's like, okay, cool. Cure and Reese's. Like, got it. He's like, I was curious why you needed a Reese's for your podcast. I was like, I didn't. We're just switching it up. We're going to start. Reviewing candy now? Mocktails and chocolate, you know, but yeah, I just thought I would add that. He's gonna listen to this and be like dang You just totally threw me a headbutt. Yeah, I'm glad you got your recess and a recess, I guess. Was it at least like an Easter one, like the egg? Yes. We actually watched a really funny TikTok video this morning on the hierarchy of the shapes. And everyone was like, the egg is superior and the egg is superior shape. So, yeah, they are really good. I saw a video on Instagram that was like dairy free Reese's. I'm like, Ooh, I'm going to have to try that. I love this. I think it's like my favorite candy or if the company could just make them dairy free. Yeah, they're pretty good. Actually, I'm actually not a huge chocolate person. I am more of like a Swedish fish peel and pull twizzler person. Like the fruit. Yeah, like this sour kind of gummy. Yeah. We don't like sour I like the fruity. Okay. Yeah, it's like Skittles. Yeah, like Skittles. let's jump back to this week's topic. We're doing a little bit of a macro tracking review. So this is something that we commonly see with People that are coming to work with us, they're either they're macro tracked before or they currently are or they're interested in it. So we're going to give kind of our opinions, pros, cons. Should you do it? Should you not do it? Run down on this. So jumping in, let's just cover what are macros in the first place. I think we should just break it down that way. That way we're on the same page. Yeah. So people know what macros mean. So macros basically means you take the three macro nutrients that you need, carbohydrates, proteins, and fats, and you decide what percentage of calories is going to be from each. A typical macro breakdown is like mostly carbohydrates. Carbohydrates and then. Yeah, a little bit more fat than protein or a little bit more protein than fat, depending on who you're talking to or whatever. Some people get, I guess the traditional macro nutrients is broken down like that, but you will go to macro coaches that break it down differently. Sometimes you're doing really low fat, really low carb, whatever it is. But basically it just means what percentage of your calories is coming from each. So that's why when someone's like, I need to meet my macros, they're basing it off of how many grams they think they need to get that percentage of calories from that food. And I will say, yeah, I will say because it has that breakdown of each macronutrient, I do prefer that over calorie counting because calories, I mean, you could meet your calories in Oreos, but I mean, you're not going to feel so well, or if you're meeting it and getting your protein in your carbs, your fat, that's going to feel different. But your macros are your carbs, which are your primary energy source of energy. I mean, your primary source of energy, carbs, your body's primary source of energy. That's what they are. Words are hard this morning. But they're going to be found in your grains, like what we typically think of carbs, your fruits, vegetables, even your dairy products, your nuts, seeds. So they come in different areas. And each gram of carbohydrates has four calories of energy. Other macros are your protein, so protein is going to be essential for building and repairing the tissues in your body made up of amino acids. They're going to be the backbones of your enzymes, your hormones. It's going to do lots of different functions, especially we love how it affects our muscle mass and protein is the same as carbs. Each gram of protein provides four calories of energy. Fat is a little bit different. So it is another source of energy and it plays a role in various body functions such as your hormone production and nutrients, nutrient absorption with your fat soluble vitamins, vitamin A, D, E, and K. However, where it's a little different is each gram of fat provides nine calories. of energy. So it is the most calorie dense macronutrient. And this is why I do like to play with fat a little bit more when I'm working with people, especially if you're not macro tracking, because it can just add up super quickly. I had one person, she was actually doing the factor meals and getting a lot of the higher fat ones. And like, One of them, she was doing the factory meals plus like a salad. So it was like 70 grams of fat in one meal. It was like, well, that is where it's going to add up and get really high. And like I said, it can be easy to overdo it on that because that is in very different areas. I mean, your dressing, your sauces, your butter, your oils. So it's definitely not a bad thing, but we just, sometimes we need to look at what types of fat we're doing, how much we're doing. And if we can cut it back by a few servings and you feel still, you still feel full and satisfied, you're probably going to go. Oh, yeah. It's easy to overdo fat because of the nine calories per gram. Like it's just, it's provide so much more energy. I will say, I like macro accounting as a tool. Like if I were to look at any of the tools, I would say macro accounting is probably the best because it does take into account like all the macronutrients that you need. It makes sense. You're like really looking at like, okay, nutrients as opposed to just calories. It's a flawed system though, especially if you're not ready for it. And I will say a lot of the macro count coaches that are on the internet, that are like, Oh, I just do macros. That fat is the one area that I really do see a problem with because usually they're trying to make you have a large calorie deficit with your macros. And so the number one thing that's going to go is fat. And so I'll get people like come to me and they're like, yeah, I'm only supposed to have like 30 or 40 grams of fat. And I'm like, well, that's too low, you know? And then, Because of macro counting, they're a little scared of that because that's always like the no, no thing. Like that's the thing that's going to make you go over your macros. So I think it's helpful if you know how to use it. Yes, and you mentioned a good point of using it as a tool where I do agree with you I think it is a great tool to utilize Not as it a tool to use forever. So this is one just going back to our house analogy, this is the one where we're just maybe we just need to use it to build the house and then we can get rid of it type of thing and I think where it can become a problem or overwhelming or it turns into not so much a tool. It turns into more of a crutch where we just, we get really out of tune with our hunger and satiety hormones because we're so focused on this number. And to be quite honest, our body, I mean, you can have different needs on a day to day basis is actually. perfectly normal to feel hungrier one day, not as hungry the next day because your life is not the exact same every day. So it makes sense. And there's lots of factors that go into that. So then if you're trying to meet this exact same number every day, yeah, you're probably going to feel a little bit different. And if you're not super hungry, then I honestly don't think. That you have to just throw food in just so you're meeting these goals. So it can become a crutch Yeah, where you don't really understand what is going on in your body You don't understand what your body is trying to tell you all you're seeing is these numbers and then we get into that black and white thinking and then We just get really out of tune and we're unsure what our body needs the other thing I've seen it do is, and I guess like in theory, I see why people do this, but the whole thing of like, well, does it fit my macros? Like, oh, I can have these foods. Cause it fits my macros, you know? And like, I can like, we find loopholes, you know what I mean? And so we're, we'll make like not great choices with food because they're just like, well, it fits that breakdown. So it's fine. And so maybe. You're not making very good nutrient choices because you're just looking at those numbers. And like you said, like it kind of disconnects you from like, okay, well, what should I have right now? Right. Or like, how do I go out to eat, put together a meal that works best instead of just being like, does it fit? The other thing too, is a lot of times your macros is based off of like a maintenance amount of calories. Which is great. We love that. However, I have seen so many people that cannot start at their maintenance amount of calories because they've been eating in like a thousand calorie deficit, right? So it's like, I'm not going to give you a macro breakdown for 2000 calories when you've been eating 1100, 1200 calories every day. Like it's going to be so much food. You are going to feel very overwhelmed. And then you're going to be doing like those filler foods that you Just to meet macros, you know, like I have heard people doing the craziest things to meet a protein macro. Yes. And I'm like, you know, probably not necessary. Yeah. It's probably not. We have to think about nutrient density because You're exactly right. Protein, I feel like, is one when we look at macros. I, I feel like anyone that has come to me that has macro counted, they feel like they have trouble reaching protein goals. So then it becomes a lot of protein supplementing, which I think protein supplementing is fine, like using a protein powder, utilizing protein bars and need. And we don't want to live off protein supplementing though. But things like we want to get it. High quality protein supplementing. But then if we're just like, we need an extra 20 grams and we're throwing things and like the quest chips or something, I mean, I've never tried them because I have a dairy allergy, so I can't try them, but from what I've been told, I think they can be good in a pinch, but they're not super satisfying, they're not super filling. Like I've had someone who's ate three bags of quest chips for lunch, just to get like 60 grams of protein. And she's like, I'm still hungry. I'm like, Let's try more of a nutrient dense protein option, instead of doing three bags of quest chips, cool. Your macros are reflecting, but you're not getting that satisfaction piece. You're missing out on some other nutrients. So like a piece of chicken that let's like, let's do something like that to get that nutrient density or even carbohydrate. Yes, bioavailable, make sure your body can utilize it really well or when we're thinking of carbohydrates. Carbohydrates usually no one has issues reaching but if we're doing just a bunch of packaged chips or granola bars or whatever it is, you're probably gonna meet your carbs very easily. But again, we want those nutrient dense, high complex carbs, so you're also getting some fiber in there and getting your riboflavin, your B vitamins, all those as well, along with it. We don't want to just be eating honey or sugar all day. Yeah, well, and I think that's the other thing too, like two things that came up, like, Number one, that carb thing. Yes. Everyone is like, Ooh, I can meet my carbs. No big deal. But I think we're counting macros where it really fails to get people to look at is fiber because most of the time people are doing like rice or something like that to meet carbs, which is fine. You can totally have rice, but it becomes this thing where they're like, Oh, good. Just. Just rice with every meal and like I'll meet my carbs, but we're not getting a lot of fiber, you know, and the other thing is macros don't always, they don't always support eating for balanced blood sugar because I'll get people who are like, Okay, I was in a rush, I had a really small breakfast, and then like lunch I got kind of busy, and then for dinner I had to meet all my macros, so I had this like giant meal, and it's like, okay, well, let's see hormonally what's going on when you don't eat a lot all day, and then you have this giant meal, like That's not helping your blood sugar, like, yeah, you met your macros for the day. Now you're bloated. Probably met your calories. Yeah, but now you're bloated, you're uncomfortable, you're having like, you know, you are, we're now requiring a lot of insulin to break down this giant meal because you haven't eaten much all day and you're trying to fit all your macros in at the end of the day and now you're probably going to sleep poorly and it's like, you know, so macros are a great I think it's a great simple tool to really get people to think like, I need protein, I need fat, I need fiber, or no, not fiber. I need protein, I need fat, I need pro carbohydrates. My gosh, his words are hard this morning. I need the three macronutrients, but that's it. Like it's kind of like, We're not going to teach you about your hunger and fullness. We're not going to teach you about your energy needs changing. We're not going to teach you about fiber and we're not going to teach you about blood sugar balance. And so it's not fail proof. Like I'm hearing this on the internet so much, like it is the fail proof way. I'm like, what? It's not. It's a great tool, but you gotta like know all of it. Like you said, the house, like we can use this totally. And we do, I'm sure with clients, we are making sure people are getting a good macronutrient breakdown. Like, it's not like we're not that we're dieticians. We're looking at your macronutrient breakdown, but it's just different than probably what you think it is. Yeah, it's going back to understanding what your body is telling you, what it's feeling like. And we teach you these components in a different way in Metabolism Makeover with showing you how to include the protein, the healthy fats, and the fiber emphasis. Because that's going to help you in the long run with your blood sugar balancing, getting in tune with your body. And we actually just released the spring recipe bundle. So we'll link that and the show notes. So that way you can kind of see like, what do these meals look like? And you get some new spring recipes so we can add that to here as well. But yeah, it goes back to understanding what your body needs, using it as a tool, not the end all be all solution. It's funny you mentioned rice. I feel like rice is such like a meal prep thing. It's like chicken and rice, chicken and rice, chicken and rice. Get some beans in, get some quinoa. Yes. Get something else there. And then it's funny because. People start to see like, Oh, I can't meet my macros unless I have carbs. So I do like it in that way. Like it makes people not so scared of it, but it's just still like, what we're doing is we're trying to find a tool to be like, what, tell me what I need to eat, but nobody is like, let me figure out how to eat me, figure out what my body really needs and how to adjust. And, and I get it, right? Like not everybody goes to school. a dietitian, but I'm always trying to like help clients with that going back because I did have a question about the last, because I, I did a blog post about macros like a while ago and I had someone tell me, like, I gained weight when I started doing macros and I wanted to talk about that again, super quick with the whole like reverse dieting, it's probably because somebody gave you a macro breakdown based off your maintenance calories. There's a lot of times in the beginning when someone is starting to like. Eat up and eat a normal amount of food. I don't think a traditional macro nutrient breakdown is appropriate Like I feel like it's going to be too much food It's probably going to be too little fat too little protein too high carbs and you're probably going to gain some weight Yeah, which is why like you need to work with and that's what I look at like as your dietician if you are coming to me under eating and i'm calculating Because I do my estimations on what I eat Think you need so I have that background. I don't necessarily always tell you. Hey, this is your calorie goal. This is your carbs This is your I think I don't necessarily communicate that to everyone because that's something that I'm watching taking in using my professional Thinking of like, what are you doing? Are we meeting? Yeah, so if you were coming to me A thousand calories, but I know you need 1900. I am not going to give you recommendations based on 1900 calories. I'm going to actually. When I calculate about how much you need at this point, I am dropping it down to maybe like 1200. So it's slightly higher than what you're doing and making this more of a goal breaking down the macros that way But then taking a step further I look at what you're doing and I see Like obviously each section of your macros are going to be lower But I will pick out which one should we start with so protein for example I will do let's just increase it by 10 grams So that way you're not also going from 40 grams of protein in a day to 120 like that's a big jump. So it's making those small changes and it feels silly to be like just 10 more grams. Yes, because we want it to be a slow, steady increase. So when you're like basically to set up your macros, you have to calculate like macro nutrient goals. And that's the other thing. Like if you're doing this on your own, and if you don't know what your macro goals could be like, it's not maybe going to be super accurate. Maybe it's not what your body needs. That's why you hire professionals to make sure what you're doing is actually what you need. So you set up your macro goals and then basically you kind of track what you do. And this is the other part where accuracy has to come in. Because if you are estimating everything you're tracking, well, it's not going to give us that true picture anyways. Like if you coffee creamer, for example, if you're like, well, I do a splash. I'm like, okay. Is that splash a tablespoon or when you measure it out, is it more like a fourth of a cup? Like that's going to be a big difference and it's going to differentiate your macros. Or if you're not logging all the parts, but you're meeting your macros, but we already know you're not logging everything. Then if we're already at higher amount, are you going over? And that's why you're struggling to lose weight. So we have to have the accuracy piece with it. And then from there. I, even like with all of our questions, we still have to adjust based on our, again, professional opinion, what, how your body's reacting, how your body is responding so that we can adjust your macro nutrients and then evaluate, assess again, how well are you responding to those macro targets and adjust again. So it can be still a little bit of trial and error. And I would say it kind of got trendy. I'd say like. 2005 ish, 2010 maybe? I feel like it started to rise and really the idea was for it to be a flexible way to meet your goals. So then, because it just allows you more food choices, it's not like a yes, no list, which is again, is the part that I like about it. And the idea was to include the variety of foods. But then again, when you are tracking, it becomes time consuming. It makes like, even doing a recipe hard because if you're making like a chili or a casserole and you have 10 different ingredients and now you have to sit there and log each ingredient but then you're like, well I made this whole thing and now I have to break it down to what I ate. Then it's like that whole production of a meal and it gets pretty stressful. Well, and that's what I want people to know is because I feel like it's a safety net, right? Like we are like, if we met our macros, we feel good regardless of how we feel, regardless of any of that. Like it's this thing being like, okay, we did well today. And there's a lot of room for error. I see so many people tracking macros wrong. Okay. They're doing it wrong. And I don't know how else to tell them that. They're doing it wrong. I will see somebody out a scoop of protein into their muffin mix to make muffin proteins. And then they think they got 10 grams of protein per muffin when I'm like, well, that's 10 spread out through 12 muffins. So it's not, you know, and so, and it's okay. Right? Like the world goes on, people weigh through wrong. They log them wrong. They get portions wrong. And so what I want people to realize is you can't just. Use this tool and be like, if I'm doing it and it works, it's perfect every day. I must be doing everything right. Cause I think people get really frustrated and like eight times out of 10, I'll have someone break it down for me. And I'm like, well, that's where you're going wrong. You're actually not doing what you think you're doing. And so that's why you need to understand your body. You need to understand how to make food choices based off how you feel. And you need to know what the heck you're eating. And, and what it does for you, you know, because so many people like I tried macros for so long, it did literally nothing and I'm so frustrated. And it's like, yeah, rightfully so. I totally get it. It's hard. And then it's like, well, you did it wrong and that's okay. You didn't, but you know, just, but you were just so like, if it. Is correct on my app. I'm good, you know, or it's like the other way to where I've macro counted before I lost the weight and it was great. And as soon as I stopped macro tracking, then I gained all the weight back. What's that? That tells me is that you didn't understand what your body completely needed. You didn't get the opportunity to learn what it needed to go off track, literally, and to not have to track me. So then. Yeah, like that's where it's a tool to kind of maybe get you set up. And some people, I mean, I've had successes with clients, Metabolism Makeover members that never track anything in their life and it works out great. But if I use a lot, I utilize it more for people who are already tracking when they come to see me because. They're already doing it. So we kind of adjust what they're needing so they can see that. And then we wean them off tracking and then they start to recognize what their body feels like. Like when they're telling me, okay, I had two eggs for lunch and I had some veggies and maybe guacamole and it felt pretty good, but maybe I was hungry a little bit sooner. I'm like, okay, what do you think was off there? Well, my two eggs was only about 12 grams of protein. And then, so they're recognizing where meals are falling behind. So, if you're someone who's like, I've macro counted before it worked, and then I gained the weight back. I just need to get back to macro tracking. Maybe you just need to learn a different way. Maybe we can utilize it to set you up so you understand and can. It can help you maybe connect with your body because you can see the numbers and feel the feelings and then we wean you off of it. And also just macro tracking may not be suitable for everyone, especially if you have a history of disordered eating or are prone to like the obsessive weight loss behaviors. So in that case, I would say you need more flexibility and more education on kind of informed intuitive eating. Yes. Yeah. And that's where we come in as well because we meet people where they're at there. I have had clients where I'm like, there's no way I'm going to let you see the numbers or macronutrient breakdown. There's absolutely no way. I'm not giving you a number. You're turning it off and you're not going to hear it come from me. I'm going to give you some guidelines for meals, but no way I'm going to tell you. And then there's others where I'm like, you can benefit from this. Cause I feel like if you see this data, it's going to click, you know? And so, we utilize that more and one on one coaching versus metabolism makeover because we have the practice better program that allows you to journal your foods. And so, yeah, there are some clients that I turn off the numbers so they can still log it in there, but you can't see anything. And I think like if you're listening to this and you're like, Oh gosh, I don't, I don't want to track anymore, but I'm terrified just to. Not track. This is where we are like your little bumpers, where your safety net, because we're looking at what you're eating. And I'm making comments all the time, like, Hey, try adding this here or Hey, like pair this with that. Or maybe you don't need so much of this here. Maybe, you know, like, and it's nice because then it's like, you know, when a client goes all day and I haven't made comments on anything, they're like, Okay. It was okay. I did it. Oh my God. I did it. I'm fine. Like, oh, you know, and so it can kind of help you if you're someone who's like, I really truly don't want to track anymore, but it like freaks me out. Definitely work with someone one on one because that's like where you build a lot of confidence because I think that's really what people want. They want to feel confident with their food choices and what they're doing and they just don't have that. So. And that's where we can build the confidence where you're still able to journal out long what you're eating, but it doesn't feel so obsessive and it's a really scary process, I think, to go through because. That has been your crutch for so long. And that has been what you have been told to rely on for years. So then for someone like us to come to me, like, but what if we didn't, and you're like, Whoa, red flag type feeling. Well, pump the brakes. Don't be crazy. So I told you, I can't lose. Yes. So it's scary. But it's freeing. And when I hear clients who are like, this is super weird to not be able to see the numbers that tells me you need this even more. Yes. Especially when you start to feel good. That's my favorite. When clients are like, I feel really good. I don't know what I'm eating. I have no idea. I think I know, but like, I'm okay with it. Or I've had some where it's like, you're eating the same meals that you were before when you saw the numbers, and now that you don't see the numbers, now you're like, I'm doing something wrong type of feeling. Just tells me I need to educate. more on how your body is working so that you truly understand. So there's a lot of things that go into macro tracking. I think, like we said, it has its pros. It has its cons. It can be a good tool, but I don't think that needs to be your foundation. Agreed. I don't think you need to, you can absolutely meet your needs and meet your macronutrient balance breakdown without traditional macro counting. It's people do it all the time. So use as a tool, if you would like, you also don't have to, and that's where I ask our opinion on it. Tell us about your experience with it. And we'll kind of give you that honest review because it's going to work for some people. It's not going to work for other people. And I will say like, there are some meals where all kind of like pop into an app just to see, am I missing something here? Or if I noticed like a meal, didn't keep me full as long. Maybe sometimes all the. Pop that into an app and be like, Oh, well, that makes sense. It's a lot lower fat than when I usually do or something like that. Just to like, I thought this had more fiber in it. It doesn't like, okay, cool. Yeah. Cause even something if you're like, I had a bunch of like a tomato or something, like it's a little bit lower in fiber. So maybe that did feel different than broccoli and zucchini. So just seeing those can be helpful in that way. Yeah, a hundred percent. I agree. Anything else you think we need to add about our macro tracking review? I think we covered it all. I think it might be helpful for people to hear like, Oh, okay. You know, there. really all about like not needing to track, but they are also like, I don't know. No, this could be helpful. Like, I feel like that might, because sometimes I get people that come to me like, okay, I know, I know, I know I'm not supposed to track anything. I know. And I'm like, okay, I'm not the police. Exactly. You know, but I think people might be like, Oh, I think with that too. When I talk about metabolism makeover for myself, a lot of times I do talk about like learning about your body, putting meals together without having to track. So it does often get translated as I'm not allowed to track, but the idea when we say that is that more so if you are currently tracking, you can get off tracking or if you aren't tracking, you don't have to track. Yeah. To eat blood sugar, balancing meals. That is the main idea. And like you said, we're not the police. Like if you think tracking is going to be helpful, it's just going to help you see those numbers. And it's going to help you understand these foods better. Then do it and do it for maybe just a free day a few goodness gracious a few days like three and See what you recognize So I've also had some people Kind of just focus on the fat piece of things because like I said that was it's an easy one to overdo and then they're like Oh, okay. I was eating 50 grams of fat at every meal. I didn't necessarily need that. So If you follow us on Instagram and you've seen us talk about it, yeah, you probably have heard us say lose weight without tracking does not mean that you're like a bad person. If you track while you're in metabolism, make over anything. It's a good check in sometimes. I think that's like a good thing to end on. Like the fact that most people are coming into working with us as that is their main tool. And they're just kind of maybe supplementing with like, Trying to figure out how their body works, when your main tool should be understanding how your body works, knowing what it needs, and you can supplement here and there with tracking, because it's totally fine to spot check here and there, make sure you're really, like, actually getting what you think, but it just, it doesn't need to be that thing every single day, where you're just, like, meticulously tracking, and solely using that as your weight loss or health or whatever tool. You know, well, if you guys have any other questions that pop up after listening to this episode, feel free to send us a message and we'll either answer them on Instagram. Or if we have a lot come through, we can also do a follow up Q and a session for macro tracking and discuss more about it. But I hope this gives you good insight. It's not a yes, it's not a no, it's, we'll see what helps you type of thing. It's a, it depends. It's a, it depends. It's a, it depends. Her favorite line, it depends. But it really does, so. Yeah, we should put that on one of our t shirts. It depends. I think we should. We're working on merch for you guys, so. Let us know if you're actually interested in merch too. I want to wear it for a podcast or it'll just be us. I mean, I'll wear it. That's fine. That's fine too. All right, everyone. Well, I hope you have a great rest of your day and we will talk to you next week. Bye.