Phil Escott on the 24 Hour Live: Sleep, Energy, Light, Autoimmunity and More

Phil Escott, Coach Stephen and Thomas and Richard Smith answer questions about sleep, micronutrients, and other health topics. Phil discusses his experiences with fasting, the benefits of low-carb diets, and how his diet has changed over time. They also touch on mental health and the importance of light exposure for sleep. Finally, Richard explains the process of fat metabolism on a cellular level.
They discuss how fat is broken down into its components and metabolized in the body. The process starts with the breakdown of triglycerides into fatty acids and glycerol, which are then transported to the liver. In the liver, long-chain fatty acids are broken down into acetyl-CoA, which enters the citric acid cycle to produce energy. Some of the acetyl-CoA is also used for gluconeogenesis, the production of glucose in reverse. If you're gaining weight on carnivore, it may be because of stress and emotional eating, eating in large portions, or not eating enough fat or the right types of food. It's important to find a balance and experiment with different meal frequencies to see what works best for you. Also, obesity can be an outcome of nutritional deficiencies, so sticking to a carnivore diet that is high in protein and healthy fats can help prevent hunger and improve your overall health.

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Transcript

24 hour Phil Transcript

Summary

Phil Escott, Coach Stephen and Thomas and Richard Smith answer questions about sleep, micronutrients, and other health topics. Phil discusses his experiences with fasting, the benefits of low-carb diets, and how his diet has changed over time. They also touch on mental health and the importance of light exposure for sleep. Finally, Richard explains the process of fat metabolism on a cellular level.

They discuss how fat is broken down into its components and metabolized in the body. The process starts with the breakdown of triglycerides into fatty acids and glycerol, which are then transported to the liver. In the liver, long-chain fatty acids are broken down into acetyl-CoA, which enters the citric acid cycle to produce energy. Some of the acetyl-CoA is also used for gluconeogenesis, the production of glucose in reverse. If you're gaining weight on carnivore, it may be because of stress and emotional eating, eating in large portions, or not eating enough fat or the right types of food. It's important to find a balance and experiment with different meal frequencies to see what works best for you. Also, obesity can be an outcome of nutritional deficiencies, so sticking to a carnivore diet that is high in protein and healthy fats can help prevent hunger and improve your overall health.

 Transcription

 Uh, right. We're going to get Phil on now because he's putting faces there about all this. So just for the audio people, we know how Phil s got hello boys. And Richard's Muted but that's the best way to keep me moved in. How are we doing Phil. I'm doing great. Thank you. Yeah I've been listening to to the live stream for a while and just well done guys. Just great stuff. Yeah. Again thank you very much. Thank you. Thanks for coming. But you could. Guest. Oh, sorry. Naughty. I have the whole back twice today guys from people in the comment section. Ah I promised, I think I promised Richard's I think partner, that I'd be polite to people. So you've been you've been spotted guys, if you're in the comment section making rude comments and showing these guys disrespect. Um, I'll say no more and I'll leave it there and just try and keep it on a good note. But, um, thank you very much for having me on. And, um, it's nice to see Phil. Um, Richard, thank you very much. Um, your things coming through the post soon, and, Stephen, I'll see you soon. All right. Take care. Yes, man. Thanks anyway. See you soon. Yes, sir. Let's go. For those people that don't know you. Uh, give us a little bit about yourself. Um, well, I'm honored, first of all, to be part of, um, the UK GB Carnival, a thing that we do every Tuesday, um, with the boys here and I, I guess I'm best known for the autoimmunity stuff, particularly arthritis and, you know, rheumatoid and psoriatic and whatever. I wrote a book called, um, arthritis. The best thing that ever happened to me about ten years ago now, I can't believe it's ten years ago, um, about my journey. And I hadn't actually found Carnival at that time. I was sort of, you know, pretty meat heavy with a few healthy veg that it wasn't until 2015 or so that I discovered carnivore, and I've been carnivore since then. And, uh, yeah, I help people out on consults with autoimmunity and whatever. And, um, I was running the big fat challenge with with Ben, actually, we still got that up, but we just don't do the calls. I do them via my Substack and whatever. Now, um, and yeah, just loads of, uh, interviews and this and that, and I'm amazed to that. Uh, I get asked on podcasts and stuff, and it's a lot of fun to have got to know all the people in this space because. It's a great one to bear and everybody seems to be extremely sane. You get into other sort of, um, you know, militant dietary cults, and they seem to be a bit barking mad and arguing, but everybody's so chilled in the carnivore space in school. So that's me really. Yeah. And a and a very nice bloke and a good sense of humour and a drummer. There's a lot more going on. And you've also got this ancestral health thing in August. You're keeping your light under the bushel, aren't you. There. Yes. Thank you. You know, and that's why I put the link tree thing up under my name this time, because there's, uh. Excuse me. There's so many things going on and we're down to. Ben told me we're down to one room left on our Spanish conference in Spain in October with, um. Anthony is going to be there. Anthony Chaffee and Natasha Campbell, the bride, Sofia Clements. Ben's going to be speaking there. I'll speak there. Um, and Heather as well. She's great. She's been, uh, Ben's Mrs.. At the moment and, uh, she's absolutely brilliant and all that sort of neurological stuff and, uh, you know, um, sort of head trauma and all that great stuff. Honestly, she, she needs to she needs to come out a bit more and speak more. She's brilliant. But yeah, one room in Spain left, but, uh, loads of places for our August ancestral health festival with, um, these two, these two chap speaking. And, uh, we've got Nikita stuck on natural birth. She's brilliant. And who else have we got? We've got, uh, we've got Sarah Pugh, of course, who is just a proper genius on all the quantum stuff and and become a good friend. She's hilarious. And, uh, Darren Nesbitt and will even be playing with the jazz band. So yeah, there'll be some music and butchery demonstrations and lots of good organic food to Koko, the fire pits and, um, yeah, uh, all kinds of stuff going on. Natural movement stuff. Have a look at the link. It's in my Linktree. You'll find it, but, uh, yeah, looking forward to that one. Anything you want to say, Rich? Not super exciting stuff. I was just about to say. Do you want to post that into the comments, or do you need to find it and post it? Uh, yeah, I can, I can post that in the comments. I can do that. Can I write? Oh, I see, I'm just nowhere near the fountain. Oh, do you see. All right. You're on the. Right. What do we got? We got questions. Now I just want to reiterate or iterate. Use the word properly because I haven't said this before. Or maybe I have, um, that we are trying to do your questions, but there are hundreds, literally hundreds. So I am trying to keep up. I absolutely promise, right. Okay, so Susan is saying Carnival 1.5 years. Best online diet gaining weight. There is some stress and emotional eating, larger portions. Number of foods. What can I do fast? Waiting until there is less stress. Thanks. What do you reckon, Phil? Yeah, it's a it's a common one that we've found in the big fat challenge. You know, emotional eating is huge. It can be, um. It's him. Although large portions. No other foods. That's. That's cool. That's not so bad. You know, if you're if you're just getting a meat in. But, um, it it can be so connected to childhood. The rewards that we were given by our parents, you know, we connect chocolate with love and stuff like that. It's it's it's a crazy one. I mean, I if you're, you're gaining weight, then again, it depends what kind of weight. I guess that if you're gaining fat, um, they probably are. Um, you know, with 1.5 years on, on the line diet, you probably all the, you know, the muscle and bone density has come up already. So I guess it's complaining about about fat, but, um, I don't know, there's, there's several ways around this, aren't there? Because as I, as I always say that women are a lot sort of more complicated hormonally than men. And so they get a more and more of a difficult time with the, with the weight game. But, uh, it could be worth I would say it could be worth trying a leptin reset. Um, you know, Jack Cruz's old method of of taking in 50g of protein and a bunch of fats, if you can, within half an hour of waking up. I don't think it's a good plan long term, because I think we should eat when we're hungry and stop when with full. Simple as that. But I've seen it quite often when women have a weight gain, uh, sort of blip, or they have a plateau in weight loss. In fat loss. That a leptin, a leptin reset can do a lot because, um, it is a sort of pretty much a master hormone that controls a load of the rest of them. So if you are still a bit leptin resistant, maybe that could help. I don't know, what do you think, guys? There's me Muted again. Yeah. You know it is a common one. You know as you say uh we do gain more muscle when we eat more muscle meat. Um bone density also increases. Bone is mineralized. Protein is made from protein and minerals. Um, so I live in the lifestyle we're going to, you know, we can gain weight. What tends to happen when most people is that we lose a lot of weight. We, um, get right to the bottom, and then we sort of bounce back, if you like. Uh, and we gain a couple of pounds, and that's perfectly normal. Um, but there's a lot of context that's missing. Missing here, isn't it? I mean, is it a case of eating too much? Um, if I wanted to gain weight, I'll eat, you know, excessive amounts of fat. Increase in protein never seems to lead to extra weight gain. If it's if it's leaner. Um, it's the it is the fact that leads to that weight gain if we eat it in excess. Uh, but also the opposite is true. If we are not consuming enough fat, this can also lead to weight gain. Um, so, you know, it's a fine balance and it depends on where you are currently. Uh, there are lots of other contributing issues. Coffee can lead to weight gain, even though it's a fat mobiliser. Uh, excessive amounts will lead to an increase in cortisol, which can lead to weight gain. Excessive amounts of training if you are hitting the gym and working out beyond an hour, this will also increase cortisol and lead to weight gain. And if you are excessively fasting, believe it or not, that can also lead to an increase in cortisol. Um, so it seems to be two ends, two opposite ends of the same argument. So it could be eating too much or not eating enough. Um, or maybe not even eating, you know, the right types of, uh, of food. But again, you know, without extra context, it is difficult. So, I mean, depending on where, where you are on your journey there, Susan, I mean, take on board the advice and try to to do the opposite to whichever, whichever you are currently. But um, we need we need fuel. So under eating seems to be a bigger especially with women. Women tend not to do very well on on all mad and excessive fasting. Um, I find personally and you guys may have something to add to this, but women seem to do better on 2 to 3 meals a day. Uh, men seem to thrive better on 1 to 2. Uh, and that's not to say that you can't eat one meal a day. Um, but it's finding that sweet spot, and it's finding what works best for you. Brilliant answer. Yes. Well done guys. Uh, so someone here is commenting. Carnival for future. Obesity is an outcome of a nutritional deficiency creating hunger. And you eat same. Equal more deficiency, more hunger. Falmouth, £637 today £245. Five year carnival. And this is one of the weirdest things. I am an obesity and diabetes specialist practitioner and in the obese I would often say you are malnourished and they'd never understand. And I say you're eating and eating because you're eating the wrong things, and your body is saying you need to eat more because we need more protein, we need more fats. And you're you're stuffing cereal down your neck and you're doing all these things, and you're not satisfying your body's need for protein and fats. So therefore you are obese but malnourished. And, you know, that's basically what that comment is saying. So I do appreciate that. That's that's fabulous. And that's it. Very well done. Absolutely brilliant result there. Yeah. It's brilliant, isn't it? Is it absolutely brilliant? Right. Um, we'll go to the next question then. By the way, people have commented that it's very UK centric. That's because it's a 24 hour live stream and it's the morning here. You know, it's 10:10 in the morning. Uh, it's midnight or 1:00 in the morning. 2:00 in the morning and elsewhere. So. Right. Okay. Amazing. Scotland here in Scotland. All right. Seriously difficult to sleep on carnivore for hours at most. Enjoying the other benefits. But I'm constantly tired. Carnivore almost for years. Yeah, the sleep thing. Well, I think, you know, quite often when people go on carnivore keto, they, they tend to sleep less. I think maybe, um, the repair gets done quicker. That might be a reason for it. And you don't need so much sleep for four hours. Yeah. Could do with boosting that up a bit, I guess. Um, for me, I. The first thing I always look at is light. People's light exposure. Um, even people who come along and say, oh, I put my blue blockers on at night and I'm still not sleeping. It's it's very important to get out in the morning and to get the, the, that initial light that we're supposed to see, you know, around dawn, um, to get that light in, to trigger the, uh, to trigger the melatonin production so that you have some there to release at night when you're hopefully you got blue blockers on or some little red lights on or candles or something like that. Um, our house is, is is beautifully dark in the evenings. We just the only light we have is in our snake cages. We've got, uh, we got three snake cages in the living room vivarium. And they've just got little red LEDs that I turn right down for their sort of sunset, if you like. And that's that's the only light we have. And I've found it so much easier to sleep. Um, and I also actually use one of the, um, uh, bon charge, um, sleep masks even even at night. I haven't been doing this for a while, but I for a long time. But, um, um, Andy Mount sent me one, and I thought, I'll try it out and to get things absolutely pitch black. If you don't have proper blackout blinds, it can. It can make a huge difference, I find, and particularly if you're trying to get a bit of extra sleep or a bit of kip in the day, if you if you need one, if you haven't slept so much a night, which is which is okay to do. But I think for me it's about it's about light. If you if you go on to, um, my channel and have a look at a video I did a while ago, it's just called ten Top Tips About Sleep. But I go into a lot of detail there, and then a link to a blog post where I think there's another like 23 ideas. But I had so many, um, issues when I was really autoimmune and in terrible pain of getting that kind of getting sleep, um, sorted. And I remember the first day I put blue blockers on and I had my first, uh, cold bath as well. And I was shivering and I thought, I'm never going to sleep. And 11 hours later I woke up in the same position. It was just the best sleep I've ever had. My body needed it so much. So, you know, a bit of cold thermogenesis of night seemed to work for me as well. But there are a lot of tips in that one. I would say I'd I'd go into the light. I don't really understand the connection between, um, carnivore and not sleeping. So does anybody have any more ideas about what could be tweaked on the diet for that? Because I it didn't make much difference for me. It was getting the light right that sorted me out. Yeah, it I make no, I'm not just checking. I give a spiel for about 20s earlier, Phil and I was muted, so he was wasted. Um, yeah. Um, I suffered with, uh, trouble sleeping initially when I gravitated. Um, and for me, it was two main issues and some fantastic points there. And those are some points that I need to introduce and implement myself. Um, I don't do enough ground in. I don't get enough morning light. Um, and that's something. So we've all got levers to pull. I regard myself as being a strict carnivore. Um, you know, and we look into these other mechanisms, levers that we can pull when we gravitate into this lifestyle. And these are things that, um, that are levers for me to pull. But the biggest contributing factor to me was, uh, not eating close enough to bed. Now, I know this goes against what everybody else will tell you, but, you know, try it. Um, try a small bolus of protein about an hour or two before. Before bed. Um, even closer if you want to. It could be just an egg. Or it could be, you know, a piece of cheese or something. Um, because hypoglycemia can cause, uh, issues with with lack of sleep. Um, this is why some people report eating carb allows them to sleep. You know, and this is where the confusion comes in that they've they've taken out the carb, and now they're not sleeping. It's not to do with a carb, per se. It's to do with the elicitation of insulin, which we can achieve through the amino acids alanine and leucine. Um, the other is, um, an electrolyte imbalance. Um, you know, we gravitate into this lifestyle we are removing. Uh, lots of important minerals. And then we reintroduce things like sodium because as we gravitate in, sodium is lost for through the four points in the nephrons, in the kidneys. So we replace the sodium the sodium Steve Green in there. That's one of my famous lines. Um, the sodium depletes potassium. Um, so that puts, uh, the potassium out of whack. And then, you know, we maybe even be supplementing with calcium, which depletes magnesium. So it's a whole issue with electrolyte balance. Um, so you could try supplementing with some potassium and some magnesium. Um, you can get that in one supplement or you can do it separately. Uh, potassium citrate is the one I'd recommend because that will also help, as we discussed earlier with uh, um, mono uh, uric crystals and oxalate detox, uh, as well as as replacing the potassium um and magnesium glycine. It is the one that I preference before bed. Uh, but it could be one of those. It could be hypoglycemia or an electrolyte imbalance. Um, implement those and try the advice. The Phil Phil is offered as well. And I'm sure that, um, the things will will begin to improve. It is common to require less sleep. Like, the amount of sleep that I get now is far less than than I needed to, uh, to to get before, but the fact that you're suffering with fatigue, it could be a factor. You're not getting enough fat even. You know, it could be something as simple as this. Um, fat is incredibly important. Um, you know, maybe look at the fat. They should. Maybe the the cuts of the meat that you're eating. Uh, a too lean, uh, you could try implementing lamb. Lamb, I think, is well underestimated. Uh, we were told grass fed beef. And this comes from the States, isn't it? You know, because carnivore sort of is big in the States. Grass fed beef is incredible. Uh, and I eat lots of it. But lamb isn't as readily available in the States, but it is in the UK. And lamb, in my opinion, is better for you in regards to b-vitamins. And it's better in regards to omega threes. There's around ten times more omega threes in lamb than than we get in beef. And omega threes can help with with inflammation. So if it's an inflammatory problem then it will offset those omega sixes and help block inflammation. Plus this fuel for the brain DHEA and EPA. Um so a few items off of pieces of food for thought there. And the brilliant one. One really quick thing that people forget, apart from also getting Iris on the computers and getting that blue light out of your eyes and off your thyroid and whatever. Um, don't think of sleep as a whole, a whole sort of eight hours or whatever. Think of it as cycles of about an hour and a half, and then it stops you panicking. I, I, I generally sleep about three sleep cycles and then wake up and that's like 4.5 hours, isn't it? So, um, mine's a bit less like one hour, 20 my sleep cycles. So think of it as, like, trying to get 4 or 5 sleep cycles a night instead of one continuous lot and then panic. Oh my God, I can't get that sleep. Just get up for a bit, chill out, put some, put some shades on, have the screen on red, watch some crappy film, or listen to a podcast or something. Um, and then when your eyes start to go again, go back to bed. And that's really quite ancestral, that biphasic sleep thing. I think worrying about going back to sleep. There we go. Spot on. Yeah. And for those we did talk about sleep in the first hour. If people want to go and look at the playback, obviously after the 24 hour live stream is finished, because you should all be here for 24 hours watching. Uh, we did talk about sleep there quite considerably. Um, and we're here for a further, uh, 21 hours, 40 minutes. So we've probably come up again for those in the chat that are repeating the comment. You know, we've got lots and lots of comments. We're not ignoring you. And yes, the mental health study that's been shut down that came back as a center, a petition around, please don't keep posting about that because we've got up to kamberi potentially coming on. Um, we don't know when because he's traveling and he's PR there. So we're trying to actually get the guests that we've got on to talk about their particular thing. Uh, and Phil, he's an expert in things like autoimmune and arthritis and all that sort of stuff. So we're making the most of everything on here. And as you can see, he's a thoroughly good chap as well. Uh, and sometimes he can have a very esoteric answer. So I'm going to put this very simple question and see what you reckons. When you burn fat, where does he go? You know, I guess if it goes to energy, doesn't it? And then you can go. I'm going to defer this one seriously to Richard because he understands the biochemistry. You go for that. I'll just waffle on that one and go for it. Gee, thanks. Um, yeah. So it's if we look at a cell within the body, fat is already in the site. Does all of the cell, um, glucose is different. Glucose needs to enter the cell through the glute for transporter. The fat is already there. Um, so it has less to go through in order to end the beta oxidation. So it'll become, um, it'll go through carnitine palmetto transferase one and two, it become uh, uh, carnitine a seal, and then it will end uh, beta oxidation when it comes out to the carnitine shuttle, uh, and it'll become acetyl CoA, um, uh, to which we get energy basically. So it enters B, the beta oxidation and we produce energy. Now, interestingly, if we look at ketone production, uh, acetyl CoA would normally enter the citric acid cycle. And then this is how we create ATP. But, um, acetyl-CoA will build up because of acetate. And you did ask for the scientific answer. So oxalic acid during the citric acid cycle is used for gluconeogenesis. Gluconeogenesis is almost like glycolysis in reverse bar 2 or 3 different factors. Um, so it's very similar to the production of glucose in reverse. Um, pyruvate goes into um, uh oxo acetate. And then um. So on and so forth, but it's reversed in order. But in order to to to do that, the oxo acetate is used up, which means the acetyl-CoA builds up. So acetyl-CoA doubles and then this enters. Um hmm. Okay. So HMG CoA is a pathway that is shared with cholesterol production. Um, but CoA is how we create ketones. Uh, this will end, uh, ketone production. And we will produce, um, three different types of ketones. Uh, beta hydroxybutyrate, acetic acid and acetone. Acetic acid and acetone are literally just wasted. We breathe out. So this is where this is where the fat goes. We breathe it, we breathe the fat out, and we pee it out, or we use it as filler said as energy, uh, as heat, if you like. Um, but when we upregulate beta hydroxybutyrate is the ketone body this preference. So, um, when we waste ketone bodies through the breath and the urine, they're not utilized for energy purposes. They wasted. But another process that happens is an uncoupling process of a compound called uncoupling protein one. Um, this stimulates our white fat to act as brown fat as. And what this means is that the white fat, which stores so white fat in the body, wants to store energy. Brown fat wants to waste or burn energy through this uncoupling process. It tells our stored white fat just to waste the energy. So I'm ketogenic or carnivore, you know, all of us are. We are literally sit in your breathing out fat pad out fat, not quite this sack. And obviously because that would be disturbing. But but we'd also just burn in with burn. We waste in fat through heat. And that's even before we look at energy production. So we have the ability just to burn this body fat quite as literally as Phil just said. We waste it through, through those processes. But when we when we create beta hydroxybutyrate, which is created in the liver, so it leaves the liver through a transporter called the Monica Boxley transporter, um, it goes through a series of enzymes called BDA, Kat and Scott, and then it will enter the target cell. Um, so say the cell within the muscle, for example, in the arm, then it will go back through another Monica boxer transporter. It will go through those series of enzymes again be Descartes and Scott. And I believe it's in that order where that will enter the citric acid cycle and be used for energy. Um, so that's where fat goes. Does that answer this? Answer the question there is there is me thinking it went through a wormhole in the space time continuum. Well done. So yeah, I guess I probably missed the true exit. I've probably missed a few a few steps in there in the excitement, but yeah, yeah, yeah, I was just summarizing the people there that might got lost breakdown of triglycerides into the bloodstream. Converts to acetyl-CoA, then it is, uh, produces carbon dioxide water, and you breathe it out or excrete out, you know? I mean, basically, the word waste is also in there. We all have a waste pipe in in the respect that we sweat and generate heat. We urinate, we do other things. So, you know, it doesn't just disappear. Uh, think of body fat differently. Think of it as, you know, stored food energy or stored nutrients, because it won't necessarily be burnt for energy could be used for something. So for instance, when people come this way to eat and they've, you know, they've got a thyroid that's packed in or then they're quite anxious that fat will be utilised and liberated to make things as well. So lots, lots of lots there from that one very simple question. Uh, so you were going to say that though, why don't you feel that was really what it was on the tip of your tongue? Yeah, it was a word for word I was going to say. Yeah, that's what I feel, right? Here we go. Great answer. Rich. Of course. Right, Tanya. Hi, guys. Can you please explain how low cortisol on. Can you please explain local two? So on the carnivore diet my cortisol is two, eight six. Now while low range is 350. Says who? By the way. Sorry. Anyway, I feel fatigue. I don't fast, don't drink any coffee. I eat dairy and meat. Use magnesium. Thank you. Right. So the first thing is I mean yes, we got Phil here. I just want to say blood and normal ranges. We need to rethink what people tell us the range should be. But anyway, go and feel far away and cold. So I, I think the, the main thing here is, is really what Steven said, that, you know, all these tests can get very confusing and I would, uh, plug, um, Steven's book and say, you know, go and find out what, uh, what what blood results should be like on carnivore and why they're so misinterpreted otherwise. Um, I, I think, you know, you feel fatigue and you've got that level. So you're thinking it's to do with cortisol, and everybody keeps on going on about cortisol. You know, my cortisol trashed this and that. To me it's how you feel. And are you getting enough about how long have you been on it? Are you fat adapted? I would think more about that than, than than explaining the low cortisol because, you know, as Steven says, those, those levels. And what is normal when you're when you're on carnivore, I just really I'm real simple on this. I just go by how I feel. And if I'm feeling fatigued, I'll look at, you know, my sleep patterns. I'll look at if I'm getting enough fat. I look if I'm stressed at something that might be messing my sleep around. I don't really think about cortisol. I just don't, you know, that's my answer. I just keep it real simple. How do you feel? What's going to fix that? I don't look at numbers at all. Well, there's nothing wrong with looking at them if you're interested in understand it. But, you know, don't put it above how you feel. It's like people with thyroid issues. So often the thyroid can go crazy after going carnivore. They're doctors. Freak them out. You know, like, oh, you can't go carnivore. Your thyroid is blowing up. And they'll come to me and they'll say, oh, you know, I've got these awful results. So, well, how do you feel? I feel great. Well, they know your thyroid is doing what it's supposed to do. And I think, you know, levels of of whatever do what they're supposed to do when you're on your ancestral diet, ride it out and, um, you know, look for other reasons. Am I being too simplistic on that? I'd just like to know. Simple. Good. No. Simple ways. Good. We want straight answers. Really? Uh, that's why you're here. Because we'll have, you know, a nice little yin and yang. Did you want to add something, Richard, before we bring Ben in? Or should we bring Ben in? Yeah, bring Burton in. Um, I can jump on this really quickly, but bring. Let's bring burning. Yeah, because we want to see this wonderfully handsome, hunky guy come in, Ben Hunt. Yeah. Hello. How you doing, man? All right. I've been enjoying the show so far. I've been watching from the start, pretty much so. Yeah. Great stuff. Congratulations. I'm impressed. So, Rich has just said the infamous. I can give a quick answer on this. So where are we, mate? Oh, look. Just to echo what everyone else has said. The Rangers don't really mean an awful lot. Um. Feeling fatigued? Uh, what I would say, Tanya, is. are you getting adequate electrolytes in regards to sodium and potassium? Uh, we need sodium. Potassium to to create energy. Um, all minerals are important, but we we seem to miss this when we live carnivore, we seem to restrict, um, specific minerals. Uh, unless we are eating nose to tail, um, eating the cartilage off chicken bones and the connective tissue of muscle, meats and, uh, creatine and making bone broth. We can be we can be devoid in these essential minerals. Um, to just just check those, be sure that you are consuming adequate electrolytes. If not, it's okay to supplement. Uh, I take supplementation of electrolytes daily. Um, as you guys know that, I, you know, I produce them and manufacture them. Um, and this isn't a sales pitch, by the way. But I do this because many of us don't eat the way that we did ancestrally. You know, we don't bash the bones and eat the cartilage from from the bone, and we don't store our meat on rocks and drink spring water. You know, it's it's the diet we live today is far different to, to what it was previously. But electrolytes that's the short answer. Thank you very much. So, uh, Phil, we'll bid you farewell. Yeah. And. Yeah, I just stayed around to say hello to Ben, and, um, we've been chatting a bit this morning anyway, so I know he's coming on, so I still hang around on the, uh, YouTube and, uh, watch this. So. Yes. Thank you so much for having having me on, guys, and just brilliant. I don't know how you do it. I'm glad I got on, uh, early on when you're still quite fresh, but.