1.8.16


So, anyway, we’re going to have a lot of fun. We’re going to go over a lot of great stuff, but got to stay away from medical advice. But, got some awesome questions that people submitted beforehand. So, if you didn’t have a chance to submit a question beforehand, know that you can, as always, submit a question here live. I might not be able to get to all the live questions, but of course, if there’s anything we can’t get to we always, always, always help you out in the support group. So, that is all good stuff. And as we talked about last year we got some great feedback. And so we’re making a few, not changes, but whatever, we’re doing some things this year with these group calls.

 

So, one of the things I said we would commit to trying to keep on doing and we are going to hold to that commitment, is to try to keep these as intimate as possibly can. So, the family is growing and growing and growing, which is beautiful and wonderful and what we need to have happen to change the world. But, we’ve got to keep these calls actionable and personable. And so, we’re going to try to keep them broken down so that we have not so many people on these calls that no one, or not anyone. Let’s just keep it (…) Oh, Goodness sakes! So, what we’re going to do is we’re going to try to have these calls so that they are small enough, so that they are optimally useful, but obviously I only have so much time.

 

So, we’re going to have to get our groups a little bit bigger, but if you ever, ever, ever are not completely delighted with these calls or anything involving the Ignite program let me know, let us know on your dedicated customer support line which is sanelivenow@gmail.com. And as you know, I personally and the entire SANE team will do anything we can to ensure that you are completely delighted. So, we are going to keep these as small and intimate as possible, but they are going to grow. And what we are definitely going to do, because we heard you live and clear last year, is we are going to keep these spontaneous. Thus the explanation for my babbling and stumbling at the beginning of the call. We got some really great feedback last year which was that folks most appreciated these calls when they were like what I had wanted them to be, but some other people didn’t want them to be on the team, which is unstructured calls. Like, you know get the family together, let’s sit around the dinner table, let’s have a conversation, let’s keep it unstructured, let’s keep it spontaneous.

 

So, as you have requested I am not preplanning these. I am not pre-scripting them in any way. So, the first time I see your questions will be live during these sessions. And then another reason that’s cool is you know, we are so honored to have you as a part of the Ignite family. I say this, and I will continue to say it because it is true, it is through your support that I am able to do what I do and the entire SANE team is able to do what we do. So, thank you, we are here for you. So, I want to make sure that these calls are specific and unique to you. And so, this is the plan. This is stuff that is never going to happen again and you’re experience live now and it’s just for you. So, that is really important. So, we’re going to keep on doing that so you (…) hopefully that’s net positive. I’m going to stumble a little bit more than I normally do, but hopefully you enjoy it.

 

All right. So, what else do we have here? Oh, yes, and remember that these calls are recorded. So, just in case you can’t make them you can watch the recording back, and they will also be transcribed. So, because of that, please just, if at all possible, don’t ask any questions or don’t reveal any information that you wouldn’t want shared. So, let’s keep it first names only. Don’t use any personal (…) don’t share your social security number during these calls. And so, that’s all good there. Now, the goals.

 

I think in 2015 I said that there were three goals for these calls. But, I’ve added a fourth. So, the goals –and I did script this part out, or I wrote some notes because I want to make sure to communicate these goals and I want to make sure that you hold me to these goals because you’ve done a lot to be here, and I want to make sure that it is worth your time and the entire SANE team wants to make sure that everything IGNITE related is worth your time. So, again, if you are not completely delighted let us know. So, the goals. I’m going to hold myself too and I want you to hold me too as well during this and all group coaching calls is first and foremost I want you to feel the love and the community and the support during these calls.

 

Right. I am literarily, I get goose bumps for these calls. I am excited during these calls. They are the highlight of my week because truly, this is the inner circle. These are the people, these are your family members that have really taken action and said I’m going to do this, I’m going to make a change, and I’m ready to ignite my life and the lives of those who I love with positivity and SANity. So, I want to make sure you feel that love and that support and that community during these calls.

Second, I want to make sure that you get some specific and cutting-edge and immediately actionable things that you can do. So, cutting-edge stuff you’re not going to hear about anywhere else. Things that you can put in action right now because they’re very specific and I know everyone loves that, but I also want to have a third goal and that third goal is that we’re going to be also focused on macro level education and long-term results. Right, it’s really neat to have quick tips and tricks and things that are actionable that you can do right now today, but as you know from the master class, and as you know from all things SANE related, there is no shortage of quick tips regarding wellness out there. There is no shortage of top 10 lists and there is no shortage of seven day detox cleanse programs. But you know what? If that’s what we needed, right, if we needed more top 10 lists, we’d be all set. But nobody is struggling with their weight, nobody is struggling with diabetes, and nobody is struggling with heart disease because of a shortage of these bio hacky type things. It’s core foundational, proven science that I feel compelled and honored to help show you. And so, while we’re going to get specific, we’re going to get very actionable. We’re going to answer some very specific questions people have asked. I’m going to always try to take those, pop them out, and make them macro.

 

So, you know never to now. So, even if we’re talking about something that doesn’t seem like it applies to you I’m going to take that specific and I’m going to make it broad and general so that you’re going to have the tools and the broad, deep knowledge that you need to be successful for the rest of your life because that’s the big difference here. Right. We’ve all achieved short-term weight loss. Every single—I will bet every single person who’s joined us for this group coaching call today has lost weight before. So, I think we can all agree it’s not weight loss that’s the issue, right. The issue is long-term slimness and health and vibrancy and energy or what I call nutritional serenity which is just like—it’s not like every time you get in your car you’re not like, “Oh, how do I drive? And where do I put my feet? And do O turn this way or that way?” No. It’s just like serenity. You just drive and you can in fact, you can have a conversation while you’re driving. You’re not thinking about driving.

 

I want SANE to show you how you can achieve nutritional serenity. How essentially, like when you’re driving you’re almost on auto-pilot. And we could talk about the neurobiology of that. There’s actually two systems in your brain. And one that is very conscious and deliberate, the other one that kind of takes care of things automatically by the time you’ve gone completely SANE. And as you’ve spent six months, a year, 18 months, 24 months going SANE this is going to become second nature. So, I want to make sure to give you that macro focus, so this is nutritional serenity, you’re good. It’s not a giving fish dynamic. It’s a teaching how to fish dynamic, but sometimes we just need to be handed a little bit of fish to tide us over.

 

So, I’m going to be specific and general. And then, of course, if you’re willing I want to have some fun. These are the highlights of my week. I hope they are the highlights of your week. If they’re not, again, please give me that feedback because I want them to be. So, the four goals I’m going to hold myself to it, I want you to hold me to as well, is that you feel a sense of love and community and support number one. If you’re taking notes, please write that down because I want you to grade me on it. Second is that you do want some specific, some cutting-edge and some immediately actionable things you can do. But, three is that we take all that stuff and we generalize it. So, even if it doesn’t apply to you right now. For example, if we start talking about how to become a better triathlete you better believe that I’m going to quickly going to make that apply to you even if you’re bedridden. And I know you might say, “How could that possibly happen?” Well, stay on the call and you’ll find out. And then fourth is that you laugh and smile at least once every 15 minutes or so. So, if it’s a bit longer than 15 minutes since you’ve smiled go ahead and type something in the chat there.

 

And I got to warn you, sometimes I’m not able to see all the chats. So, I’m sorry if I miss your chat, but I will do my best. All right. So, let’s get started with all that fun. I am going to—let’s see if I can hide this. I cannot. All right. So, let us get started with the questions that were sent in first. All right.

 

So, this first one. I’m not going to read the questions, I’m going to interpret them on the fly, so you got some feedback on that. Well, I don’t want to listen to Jonathan read questions. All right. So, the first is, as you’ve hopefully seen, because I am sending them to you, is we’ve been releasing a bunch of great recipe books and you’ve had literarily hundreds of additional recipes added to your SANE recipe collection by popular demand. Again, you ask I will and the team will provide, we are here for you, I promise. Sometimes people think that I’m saying that, or we’re just saying that. I promise we’re not. So, we got some feedback that people wanted some more recipes. We got some feedback that people wanted some more smoothie recipes, and we got some feedback that people wanted some more SANE dessert recipes. Well, if you haven’t checked out your Ignite recipe collection you’ve got now around 200 smoothie recipes added and a bunch of baked goods. So, not too shabby. That’s really neat. And we got some feedback. And this is a wonderful topic for us to cover. Oh, and by the way, people ask for like a time estimate. These calls generally last about 90 minutes and then I start to get a little batty because it’s just me talking. So, after about 90 minutes I think all of us get a little tired. So, we’ll try to keep these to about 90 minutes.

 

So, the question involving the recipes was that, hey, these recipes are cool. This one was specifically about a recipe we have for SANE double chocolate chunk cookies. And now, a couple of things here. Let’s talk about what—whoa, double chocolate chunk cookies. If you haven’t seen that recipe chances are you might right now be writing down, “Go find the double chocolate chunk cookie recipe.” So, let’s break this down a little bit. So, got some feedback that folks were one, a little bit surprised to see us encouraging the consumption of like a double chocolate chip cookie in general. Now, let’s be very, very clear. These cookies are SANE. They are made with coconut flour, they are made with natural non-caloric sweeteners, which you will remember from the master class are—they are not synthetic. So, things like aspartame and sucralose they do not exist in nature. They are not extracted from anything natural. They are synthesized chemically in the lab and that can be worrisome for sure. So, we usually use something like a Xylitol to sweeten these. And then of course, they’ve got some eggs, you’re going to have some coconut, you’re going to have some cocoa powder, good stuff like that.

 

Now, the question is first and foremost, “Jonathan, why are you encouraging us to eat these?” Okay. So, remember, what’s cool is that all these recipes are SANE certified which means that they are the SANEr alternative to regular double chocolate chunk cookies. Now, that’s very important that the words I chose were very intentional. They are SANEr alternatives to normal double chunk chocolate cookies. They are not an alternative to breakfast for example. Right. So, again, remember, we’re [inaudible 00:16:21] nutritional serenity, we’re about long-term health and happiness. Now, what’s beautiful about those goals and what’s beautiful about the science of SANE eating is that all the tastes are available to us. Right. So, sweet, salty, fatty, bitter, umami, they’re all there. And in fact, not only just there, but we need to enjoy them. We need to eat whole food fats. And it’s in fact we got some feedback, we’ve gotten quite bit a feedback. Some people are saying, “Look, I can’t eat all of the servings of SANE foods that my app and that my program it telling me. Like, I’m full. I can’t eat four servings of whole food fats per day.” And that’s a separate question we’ll get into later, but what’s cool about these double chocolate chunk cookies, what’s good about SANE desserts in general, is that people who’ve had the most success with SANE eating and also, myself and a lot of people that I know, we find these SANE desserts to be how we eat our whole food fats.

 

So, some people you know, they talk about, “Hey, I’m going to put butter in my coffee. I’m going to eat a bunch of bacon. I’m going to cook with a huge amount of coconut oil.” Now, my personal recommendation is not to do those things. I do not think, and the science has not supported that those are the optimal ways to get fat into your body. There are more nutrient dense and delicious and sane ways to get fat into your body. And boom, that’s what the SANE desserts are. So, let me give you a very concrete example. Let’s say you eat an optimally SANE dinner. So, you’ve got some wonderful fish like salmon and you’ve got some delicious vegetables. So, you sauté them with a little bit of coconut oil, you don’t need a lot of coconut oil, or a little bit of a healthy fat. And by the time you’ve done that that’s not even one serving of whole food fats because just a little bit, you maybe have three servings of vegetables and then maybe you’ve got a serving or two of your nutrient dense protein. Okay, cool.

 

But, there’s not whole food fats there. In fact, the beauty of whole food fats is because they’re a whole food, right, because you’re not just kind of piling cheese onto things you kind of have to go out of your way to eat them. So, unless you’re going out of your way to eat avocado or to add avocado into your smoothie, unless you’re going out of your way to eat the healthiest form of nuts like a macadamia nut for example, how else—and we’ve got these questions, how else do I eat whole food fats. I mean, I get it. I can do eggs for breakfast, but how else do I do it? Boom, SANE desserts, right. So, that’s the beautiful thing. So, the SANE desserts are not meant to be eaten, you know breakfast, lunch and dinner.

 

Breakfast is going to be my SANE chocolate chink cookies. Lunch is going to be the SANE double chocolate cake, and dinner is going to be some, I think we’ve got a scone recipe. No, no, no. Those are so you don’t ever have to give up sweets. You don’t need to. You can just enjoy a SANE alternative to it and they are my personally, my preferred source for healthy whole food fats because here is the cool part, coolest part, not only are you getting your whole food fats, but you’re getting your optimal whole food fats. How else are you going to eat coconut flour? Like, it’s not super easy. Like when I say, “Hey, eat more salmon, eat more vegetables.” Most people can say, “All right. I can figure out how to plug that into my breakfast. I’ve done that before. I could just put more vegetables in my omelet. I could just eat a bigger salad at lunch. I could just triple the servings of vegetables I eat with dinner. I get that.” But, like, if I’m not eating any coconut right now. If I’m not eating any macadamia nuts, if I’m not eating any unsweetened, non-Dutch cocoa, if I’m not eating any coconut flour, and if those are the ultimate sources of whole food fats, if those are the most haling and therapeutic fats, how the heck do I eat them?

 

Boom. SANE desserts, right. So, you could literarily have your cake and eat it too. Literarily, right. So, you are getting your optimal sources of fats and you’ve got your sweets. That is the awesome, just like home run knockout of the park component. Now, so, from a SANity perspective this isn’t just marketing, this is real, this is the way to get those optimal fats into your diet and to love your life simultaneously. Here is the other important thing to keep in mind. We’ve got to make sure that our expectations going into these desserts are not—so, they are a kajillion times SANEr and more hormonally healthy, and more fat burning than regular desserts. Okay. So, they are 10 times better than regular desserts in that sense.

 

If it’s the first time you’ve ever eaten them they’re not going to—they’re probably not going to taste as good as regular desserts. So, I mean, I’ve gotten pretty much universal feedback that they are at least good, but this is really important, not so much for the people who are on this call because I think you get that. I mean, I think we understand that in life there’s tradeoffs, so if you could take—let’s stick with double chocolate chunk cookies. If you could make double chocolate chunk cookies at 10/10 in terms of fitting into a healthy SANE lifestyle, great. And if regular double chocolate chunk cookies are a 10/10 in terms of taste, but they’re a 0/10 in terms of letting you live a happy, healthy, wholesome life you’ll trade a 10/10 for taste and a 0/10 in terms of health for a 10/10 in terms of health and like a 8/10 in terms of taste.

 

So, that’s really important. If you go into SANE desserts saying, “Hey, I expect this to taste exactly as good as something that’s packed with gluten and high fructose corn syrup and MSG and a bunch of these hyper palatable, crazy things that addict us.” They won’t. They never will. And actually, they’re not supposed to because when something is that tasty it’s called hyper-palatability that actually messes with your brain and that’s what causes addition to sweets. The taste of sweet in it of itself isn’t addictive or you don’t get addicted to bananas for example. Bananas aren’t particularly SANE, but you know, the point is you’re not just like, “Oh, my gosh. If someone told me I could never eat bananas again I would just start shaking.” Like, it doesn’t happen. Because bananas aren’t hyper-palatable. They’re sweet, but they’re not hyper-palatable.

 

But now when you try to go off certain starches and processed sweets are hyper-palatable, so they condition your brain. So, SANE desserts are not supposed to taste as good as regular desserts. If that makes sense, but here is the cool thing. They’re only an 8/10 when you get started. And two important things to know, one, the longer you eat them the close to a 10/10 they’re going to become. And I am not just saying that. And I bet everyone on this call has experienced that where if you’ve ever switched from let’s say whole milk to skim milk, or if you’ve ever switched from regular soda to diet soda and then you go back to the thing that used to taste better, the thing that used to taste better doesn’t taste better anymore. So, this isn’t just me like, “Oh, everything’s magical and works.” Right. We enjoy eating what we’re used to eating. So, if you are willing to go with an 8/10 in terms of taste for three weeks, maybe four weeks, maybe five weeks, you’re going to be at a 10/10 in terms of taste once you get used to it. And you’re going to be at a 10/10 in terms of health and that’s awesome. Right. So, you just got to give it that two weeks and I know you get that, you’re part of the Ignite family, this stuff is likely making sense to you, but it’s really important to kind of almost beat this into the ground because I know you might have some other people you’re living with, or some other people you interact with who you’ve got to share this information with as well. So, what I don’t want you to do is—and we actually got some stories about some people doing this over the holidays and I totally apologize for not communicating this prior to the holidays, but here is what not to do. For example, do not make SANE double chocolate chink cookies, put them on a platter, take them to a holiday party and like literarily challenge everybody else at the party to say, “Hey, I made these healthy cookies and they are—they’re going to be the best tasting cookies you’ve ever had.”

 

Please, don’t do that. Because even if they were, people would probably try to pick them apart, but if you bring the attitude of kind of a humbleness and humility and excitement where it’s not even—please, don’t ever present something as healthy. I know that sounds kind of crazy, but there’s been a lot of actual clinical and marketing institutions, marketing research institutions actually do quite a bit of psychological studies. And they found that if many people, not everyone, probably not the people on this call, but maybe some people that you live or work with, if you tell them something’s healthy they are automatically like the brain just switches off. Like, that’s healthy food. If you have children you probably know what I’m talking about. You’re like, “Hey, mommy or daddy made a healthy meal tonight.” Everyone’s like, “Oh, man. Common.” So, please, don’t present these to anyone else as, “Oh, my gosh. I made these healthy things and they’re going to taste better to you than anything unhealthy.”

 

If you do serve them to other people I would recommend not making them out to seem like, “These are going to be the greatest things you’ve ever had in your life.” But, more of a, “Hey, I am kind of experimenting with coconut flour. You know, I’m experimenting with trying these different kinds of flours and it’s been really fun. It’s been kind of an adventure because I’m learning and I’m getting better as I go. I haven’t quite perfected these yet, but I’m curious what do you think about them. Because I’m pretty excited about them. I’ve had some problems with my blood sugar and I’ve just heard so much about diabetes and gluten intolerance, but I love baking and I love the taste of sweet and I love the feeling I get after eating these sort of rich, decadent goodies. So, I’m just trying to find a way to do that.”

 

And if you come with that attitude of humility and I’m still learning and will you take this journey with me. Oh, my goodness. I mean, if you have that attitude yourself that’s so helpful and if you start to share that attitude with other people you’re going to get such a different reaction. I mean, contrast that presentation with, “I made these healthy cookies and they’re going to taste better to you than anything else you’ve ever tried.” So, hopefully that’s really, really helpful. I know it’s been helpful for me when I—back used to be in the corporate work environment and I would eat certain ways. It’s all about that presentation, it’s all about the expectation. And then it’s all about giving it the time to have your mind adapt to these sweets and hopefully, that’s helpful. I don’t want to talk—I don’t want to spend the whole time on SANE desserts, but I think we’ve got some really key, wonderful, actionable insights there. We’ve got some macro stuff, the actionable insights, being hey, if you need to get your whole food fats servings up, and if you want to do that in an optimal way the reason I don’t say eat a bunch of bacon with breakfast and the reason I don’t—the reason you see a lot of recipes that are a combination of egg whites which were going to be 90+ percent protein and whole eggs which are only about 34% protein, they’re still great for you, but they’re a whole food fat, not a nutrient dense protein, is because I have found that life is happiest and SANity is most effective when you get quite a few of your whole food fats from SANE desserts. Because they are delicious and they’re optimal. So, instead of eating a bunch of bacon and butter we instead eat cocoa and coconut and SANE chocolate chips and all that sort of delicious wonderful macadamia nutty goodness.

 

So, those are the SANE desserts. Check them out if you haven’t and also, I’m going to tie this into another question that we’ve gotten because what you’re going to find is that, not only in these SANE desserts, but in the SANE lifestyle in general, one of the biggest transitions that you’re going to make and that anyone else who’s going SANE with you, which is hopefully quite a few people. Because the more people you go SANE with, the more people you share your SANity with, the more likely you are to achieve your long-term results because you should never, ever try to do this alone. It’s also why we have these calls is the amount of fiber you’re consuming.

So, if you try to eat regular cookies then no fiber. Right. There is intentionally no fiber in them, but coconut flour is incredibly fiber rich. In fact, if you look at a coconut flour and if you look at raw cocoa powder they are—I mean, especially cocoa. I mean, most people don’t realize this, but non-alkalized, non-Dutch cocoa is one of the—SANE is rich in fiber, water, protein, right. So, of course, these are dry goods. So, they’re not going to be rich in water, but if they’re basically pure fiber and protein. Right. So, coconut flour is going to have some amazing medium chain triglycerides, super healthy fats in it, but then it’s basically fiber and protein. I mean, that’s a heck of a lot of fiber for a flour. And it’s funny too because people talk about whole grains are high in fiber. Calorie for calorie, stack any whole grain up against a coconut flour or cocoa, boom, not even a comparison.

 

So, as you start eating SANE desserts for your whole food fats and as you start eating way more non starchy vegetables please do that gradually. Because it can—it’s a different digestion. I mean, it’s just way different in terms of digestion. So, the two most inefficient sources of calories, we talk about SANE, it’s not a marketing term, it’s an acronym for the four factors that have been proven to determine the quality of a calorie: satiety, aggression, nutrition and efficiency. Efficiency, the E has to do with how readily our body can take a source of calories and turn it into usable energy. And of course, if we have too much usable energy we will store it as fat. So, it’s not that calories don’t exist, it’s that we don’t need to consciously count them if we ate SANE because our brain will regulate our calories in and calories out for us. I’ll talk more about that later. But, fiber and protein are the two least efficient sources of energy on the planet. And inefficiency when it comes to losing body fat is a good thing. Inefficiency when it comes to digestive health is a good thing because it keeps your digestive juices flow. That’s why you’re going to talk about fiber. It helps with the digestive system. But, please, like everything else, with SANity. Whether it’s eccentric exercise, whether it’s the number of videos and audios and articles that you read and SANE step by step lessons that you take, or whether it’s fiber and protein consumption, please, ease your way into it.

 

So, it’s really important to not go from zero servings of green leafy vegetables per day to 10 in one day while simultaneously switching over to eating a bunch of coconut flour. Your body is not—like, literarily your digestive system has not had enough time to adapt to produce the enzymes necessary to digest all of that. So, you will, if you do not ease your way into trading inSANE foods for more protein and fiber rich foods, you will experience bloating and digestive issues. So, please, ease your way into it. I’m talking like add one serving per day. If this is an issue, right. If you can go three more servings per day, if you can go up to six servings do it, but if you experience bloating and digestive issues first thing to say is how gradually am I doing this, and can I go a little bit more gradual. And it’s not like the end of the world. I mean, it’s just like do you add one serving per day, we’re talking it takes 10 days, it’s not a super long time which is great considering that we’re doing this for the next 40, 50, 60 years 10 days is not a long time, right.

 

And then the other things, I wanted to give some very important suggestions when it comes to digestion and bloating. And that is again, we’re going to ease our way into it. We’re going to eat slowly. So, the only thing you want to watch out for with green smoothies. You know I’m a big fan of green smoothies. We talked about green smoothies in detail in the last session. I’m no going to cover it a lot in this session. You could watch the recording of the last session. But, here is what not to do. Okay. Take a green smoothie, it’s got a serving of nutrient dense protein in it. It’s got six servings of vegetables in it. And you drink it just boom, just pound it. Like a person at a fraternity party. Just [inaudible 00:33:47]. That is so much fiber so quickly. Please, don’t do that. So, we’re going to ease our way into the fiber and protein consumption and then we are going to slowly eat. Now, and this is not only good for digestion, this is great for the satiety in general, this is great for health in general, being able to eat more slowly. There is little, if any advantage ever to eating faster. So, eating more slowly, great. It’s going to help with digestion, digestive and bloating issues.

 

The other things to watch out for are you may need to add a little bit of acidity to what you’re eating. And when I say acidity, most of the sources of acidity that I’m talking about actually are very, very alkalizing in the body. There’s some questions about alkalizing diets. Hopefully we’ll have time to get to those. But if you do experience any bloating and digestion 90% of it is gone by, or slowly going into SANity, more slowly going in. And then more slowly consuming the SANE foods. Right. Imagine you’re in Europe, and I know we’ve got some people from Europe on the calls, and you’re taking not two hours, but a longer time to eat dinner than the standard American, eat in your car, and pound it down. Other things you can do to help: un-distilled apple cider vinegar. Couple of teaspoons, up to a table spoon with your meal, that’s going to help with your digestion. There is also some digestive enzymes. You can supplement your diet with digestive enzymes that will help with gas and bloating, but to be very clear, this is a solvable problem. You do not need—here is a great macro point. It cannot be required to—excuse me. A supplement and a pill or a prescription cannot be required for you to feel comfortable eating vegetables and meat and fish. Because that is what people ate for the vast majority of human history.

 

There was no—it is super easy to process Wonder Bread. I mean, it’s super efficient. That’s why it makes us fat and sick. It does not require a lot of digestion, it just goes straight into your bloodstream. It’s super aggressive. But, if we’ve been eating, and we have, because that’s what we’ve been told, if we’ve been eating 60% of our calories from food that’s been predigested and had all the nutrients and fiber taken out of it, which is what processed food is. It’s essentially predigested food that has all the fiber and nutrients taken out we will experience gas and bloating when we transition to a SANE lifestyle if we don’t  do it slowly enough because we literarily don’t have those digestive enzymes anymore. The natural state for human beings is to be able to eat a high fiber diet. If you look at the ancestral record, human beings—you’re like, “How could they know this?” Well, the sort of fecal records and such. Human beings used to eat between two and five pounds of food per day. You’re saying, “How is that possible?” Well, as you know, if you’re eating more vegetables I mean, that it’s mostly water. So, you’re eating way more food in terms of volume, you’re taking way more fiber, you’re taking in a healthy, natural amount of protein, and if you just do that gradually I promise you could handle it and I promise you will not experience bloating and digestive issues if you give it some time. It is going to take some time. And you are—I’m going to be very clear with you, I’m going to be very honest and transparent with you, if you compare a diet of sugar with a diet of high fiber vegetables and nutrient dense protein the high fiber vegetable and nutrient dense protein diet will cause more gas than the sugar diet. It will, it just will if there’s more digestion involved.

 

So, I mean, you may have to pass gas a couple times, right. But you know what? I’ll take—I mean, maybe this is just me, but I’ll take that over having diabetes and all the pain and suffering that comes from that or from not having energy or from feeling lethargic. So, takeaway here is that there is—I’m going to be again, transparent with you and honest with you. If you just say, “Hey, this is all just too good to be true. There’s got to be a catch.” The more fiber and protein you eat, the more gas and bloating you will have. Now, that doesn’t mean you will have a lot. If you ease your way into it, it will not be an issue and it cannot be an issue because that is the way we have eaten as a species historically. But if you tutee two or three times that’s okay. In fact, it’s a sign of healthy digestion. It’s totally natural. It’s okay, it’s totally okay. I mean, we live in a culture, in a society which we’ve got antiperspirants and we’ve got perfume and we got like—you can’t sweat and you can’t use the bathroom. [Inaudible 00:39:08] I mean, we’re people, common. I mean, this is some of the stuff is just natural. So, the top recommendations there. We really—just please, ease your way into it. I know we live in cultures and societies that want results really fast. So, because of that we’re like, “Boom, I’m going to eat my vegetables, I’m going to do it. Woo! Yes.”

 

Absolutely do it, just gradually. So, I think that’s really help with some of the bloating and digestive stuff. And if that isn’t helpful let me know and we will get specific. So, it’s a great example of if you are having a challenge with this and you say, “Okay. I listened to the call. It was great. I’m going to ease my way into it. “And then after like here is the specific step. Start with three servings, if you’re having problems, start with three serving of vegetables and two servings of nutrient dense protein. And then every other day add a serving of protein. Every day add a serving of vegetables. So, if you do that until you reach your goal and you do it gradually like that and you’re still having problems then you post it in the support group we’ll figure out some sort of maybe tweaks that might need to take place. I’m telling you, gradual in both the rate of eating and the speed at which you actually go SANE that will take care of it.

 

All right. Awesome. So, there is another good question here. Lots of good questions here actually. Excuse me. And this is a great observation which actually has to do with some of the SANE desserts we talked about earlier, which is how it seems that anything that is healthier SANE when it becomes popular it gets totally—I can’t think of a better word. I’m sorry if this is a kind of a curse word, but it becomes like bastardized. Perfect example of this is something that’s called Truvia where there’s a lot of these things at your local grocery store. And this is part of the reason we have SANE store online, store at sanesolution.com is because these larger, non-health focused companies will take something like a Stevia and they market a product, call it Truvia and make people think it’s Stevia. But if you look at it it’s just not. It can’t be. Stevia is an herb that is it’s not granulated. Like a cup of Stevia is more Stevia than a human being would probably ever consume in their entire life. So, red flag number one is if something says it’s Stevia and it’s telling you to use it as an ounce for ounce sugar equivalent run in the other direction.

 

So, I mean, when it comes to natural, non-caloric sweeteners that are not damaging. So, there—they are non-insulinogenic. The point this person makes in their questions which is great. I mean, they’re adding things like maltodextrin, just nonsense into these sweeteners. There is the reason the SANE store exists. And yes, of course, it helps to keep our lights on, but it’s also because it is very difficult to find the things we sell there anywhere else because they don’t sell them anywhere else. And so, for example if you want to [inaudible 00:42:20] pure Stevia we actually don’t sell pure Stevia, but I’m going to point you to another resource actually that has some great Stevia things. So, this is actually something that it is on the website, but it is very hard to find and we’re going to try to do a better job at that. Let me see if I could put this in the chat window. Here we go.

 

All right. So, hopefully you can see that in the chat. For people who are not able to see the chat because they’re watching recording, if you just go to the SANE store and you look at the left column there is like things we love on Amazon section. So, that’s what this is a link to. So, there is a bunch of stuff on Amazon. These are things that either I currently use or have used and I’m a big fan of. And so, that’s a great resource to get Stevia. If you’re looking for things like Xylitol, Erythritol or [inaudible 00:43:12] which we do provide on the SANE store. The SANE store is the way to go. And I mean, it’s very simple. How do you know what to use? Look at the ingredients list and if it’s Stevia and the ingredient list says something other than Stevia don’t use it. If you’re looking for Xylitol because you’re trying to make SANE baked goods the ingredients should say Xylitol. That’s it. Nothing else. So, that absolutely, this is a great question. And the person is apologizing for ranting and you know, it’s great to rant. It’s great to get fired up because we need to get fired up about this because it’s time that we took—and let’s (…) I don’t want to defend sort of like big business, I mean, I don’t want to attack big business either, but I do want to make the point that this individual in their question they’re like, “Sorry, I’m getting fired up.” I love, get fired up man. Let’s get fired up because it is only by getting fired up and passionate that we’re going to make change, and we can make change.

 

If we were to start a movement where people just started saying, “Look, I’m not going to buy anything that’s sweetened with anything other than Xylitol, Erythritol, Stevia or [inaudible 00:44:22].” That would happen. Simply because we’re voting with our dollars. So, you’ve seen this with gluten. Gluten—granted gluten is being taken out of products and they’re putting other nonsense back into it, but eventually there’s only so many shenanigans that these various corporations can do, and we are seeing a influx of options at grocery stores and on places like Amazon.com that are SANE, that are—like there are teas and other beverages which is are only sweetened with Erythritol or are only sweetened with Stevia. So, change is happening. And I love it when people get passionate and fired up, so you never, ever need to apologize for that, but yes, let’s look for things that are what they say they are an ignore all the marketing, ignore everything else on the product except the label. Look at the label. It should be one item long. If you’re buying flour, which you never should, but if back in your pre SANE days if you were just buying regular flour and look at the bag what did the ingredients say, it says flour. So, if you’re buying coconut flour it should say coconut flour. If you’re buying whey protein it should say whey protein, not all this other—I mean, when you’re buying chicken, I mean, this is a good takeaway in general, next time you go to the store to buy chicken look at the ingredients. Okay. A lot of the things that are marketed as chicken—call me crazy, but if I’m buying chicken the ingredients should say chicken. Any maybe a preservative, maybe. Just because it’s you know, here is ideal and there is reality. And SANE is all about practically rather than perfection, but if I’m seeing maltodextrin, if I’m seeing, like if I’m seeing a paragraph. I’m buying chicken? I’m saying, “Hey, if chicken needs help tasting like chicken I’m going to buy something else.” So, I don’t want any of that stuff.

 

Our next question here has to do with osteoporosis, and there was a history of osteoporosis in the family, individual is wondering if they should take calcium as they’re milk intolerant, but could find no calcium levels on whey, hemp or beef protein powder isolates that they have. Okay. Great question. So, in general, calcium osteoporosis, here is the good news about this and the transparent news and the unplanned news is one could argue that the greatest bit of marketing that has ever happened, ever is the milk moustache and milk does the body good. Now, this is not to be like throw milk under the bus. Milk is actually, just saying milk does not—is not descriptive enough. There’s coconut milk, there’s almond milk, there’s rice milk, soy milk, hemp milk and there’s dairy milk. Now, the brilliant marketing has to do with dairy milk, but the point is that if you say calcium the first thing someone’s going to think of generally is milk. And usually that is only in the context of dairy milk because things like almond milk or soy milk or rice milk or hemp milk they’re not particularly good sources of calcium. If you look at the label and you’re like, “Hey, this has calcium in it.” Then you look at the ingredients list it’s because they added synthetic calcium into it and synthetic vitamins and minerals are nowhere near as useful or utilized by our body as the ones naturally found in food.

 

So, calcium is important, and the good news is that calcium from dairy milk is absolutely not required and that calcium and dairy milk is actually not SANE, it’s not completely inSANE, but it is closer to the inSANE end of the spectrum. And the only milk that I really recommend is coconut milk. Almond milk is okay. I prefer coconut milk just because it’s harder to eat coconut and the coconut is fabulous for you. But calcium. A SANE lifestyle is super rich in calcium. People don’t realize this, but like why am I so amped about green smoothies and vegetables? Calorie for calorie green vegetables are a way superior source of calcium than diary milk is. Oranges are a great source of calcium and they’re not going to have—I mean, dairy milk is highly inflammatory. So, that’s going to cause problems with the bones whereas the foods I just mentioned are alkalizing. So, not only are they high in calcium, high urine calcium per calorie, but they’re also alkalizing which helps with bone development. And the other thing that’s really important to note is that you’re also going to be eating a lot of phosphorus which is a much lesser known mineral which is also critical for bone development. So, that’s just an awesome part of the SANE lifestyle.

 

And finally, you’re going to be eating protein, nutrient dense protein and you’re going to b doing hopefully eccentric exercise. You want to strength your bones really quick there is this thing in your body called IGF1, or insulin like growth factor one and when we eat a SANE amount of protein, we talk about muscle protein synthesis and we do weight training exercises like eccentric exercises, holy molly, you want to strengthen your bones, eat more protein, eat more vegetables, do weight training. There is no calcium supplement in the world, in the world or there’s amount of milk—I mean, you could like have a cow sitting next to your desk and just IV the milk into your bloodstream. No, not even a comparison. Green, leafy vegetables, citrus fruits, weight barring exercise and holy, molly, healthy SANE sources of protein, calcium, phosphorus, IGF1, bones super dense and awesome. In fact, let’s go back in time to history, we’re talking about fiber and we’re talking about our natural digestive enzymes. Here’s a fun fact. Is that if you look at our ancestral records, if you look at human skeletons prior to the advent of agriculture, is about 10-12,000 years ago is when anthropologists estimate that we started farming, when we started farming is when we started eating more starches and sweets because we could refine these things. I mean, if you’re hunter or gatherer you’re not really processing wheat, you’re eating mostly SANE foods, nuts, seeds, vegetables, fruits, wild game, wild fish, things like that.

 

If you look at the average size in terms of height of people, human beings before 12000 ago are way taller and they had way better dental records, like the dental records we find in their skeletal remains, way better, way stronger, way bigger than when the agricultural revolution started because of the things we’re talking about. IGF1, calcium, phosphorus, it’s just more nutrients for the body to grow. So, and we know that. Right. You look in parts of the world where people are not as fortunate as us so they don’t have the opportunity, all the nutrient dense foods that we do and they’re smaller. People are just smaller. Whereas if you look at a country that’s very affluent and very fortunate to have that affluence certainly, the people are just big, and I don’t mean just in terms of heavier, I mean just taller. So, hopefully that helps with osteoporosis. If you’re lactose intolerant that is fantastic. In fact I would—and I say fantastic intentionally because there is no reason to consume lactose. If you like to use whey protein that’s fine. Whey protein is extremely low in lactose. Lactose is milk sugar. So, while a cup of skim milk for example is going to contain 12 grams of sugar, which most people don’t realize, eight ounces of skim milk contains 12 grams of sugar, only eight grams of protein. You’re like, “Milk, it’s a good source of protein.” It has 50% more sugar than it has protein. Twelve grams of sugar versus eight grams of protein in the glass of skim milk. Not a good source of protein, very high in sugar. What’s that sugar coming from? That’s coming from lactose. So, with things like whey—so, if you enjoy SANE clean whey protein or any of the SANE meal bars or things like that you’re going to see for example that the ratio is way different. It’s something like [inaudible 00:52:38] like 18 grams of protein for one gram of lactose. And most human beings, even people that are lactose intolerant, unless you’re super lactose, like if you’re super lactose intolerant obviously that is the overarching principle, but for example, if a serving of clean whey protein or something else gives you one gram of lactose, that you would have to eat 12 servings of that to equal the amounts of lactose in a single glass of milk.

 

So, it’s usually not going to cause a problem. So, lactose intolerance is a blessing in disguise because it forces you to not eat what it by and large inSANE foods and you can get all the calcium—and let’s not just say calcium because that’s also—let’s go macro here for a second. Focus on individual nutrients. We talked about this in the previous session, but it’s worth touching on again. It’s dangerous, it’s extremely dangerous because the body is the beautiful balancing system. So, it’s not like if some calcium is good more calcium is better. That’s actually not true. If you just take in more calcium without all the other cofactors of other vitamins and minerals that are needed to utilize calcium it can actually cause problems. So, this is why I’m not a huge fan of, and in fact, I don’t sell any like isolated vitamins and minerals, I do not. Because I think it can cause way more harm than good and I think it’s just—there’s no need for it when you’re eating whole foods that provide these nutrients in the packages and in the ratios and in the complementary nature that they were designed for in nature.

 

So, I personally—before you start taking a calcium supplement I would just say can you optimize your SANity. And I know I might sound like a broken record, but let’s focus on the big things first. Let’s focus on the things we know work. And what we know works is natural, whole nutrient dense food. And that will definitely do the trick.

 

All right. So, some more questions about alkalinity and a lot of talk in the new year about alkaline diets and being gut friendly and how does a SANE lifestyle stack up in terms of alkalizing the body and in terms of healing the gut. So, macro point here and then I will answer this specific question. The biggest difference between the SANE lifestyle and like a sort of gut healing protocol or, “I am going to eat this detox diet.”, or, “I am going to eat this low-carbohydrate diet.” or, “I’m going to eat this vegan diet.”, is that the goal of SANE eating is—and this is why I mean, we—if you’ve been going SANE for a while, if you’ve heard me talk at any length, I speak with very high confidence because at the end of the day not only are there thousands of pages pf peer reviewed research that supports what we’re talking about here, but all we’re talking about doing is eating foods that provide us with the most of that which we know is essential for life: vitamins, minerals, amino acids, fatty acids, things like that. And the least of things that are addictive and toxic. That will improve every aspect of your health, it has to.

 

And you know, I mean, it’s like—it’s not as sexy as like, “Yes, seven pounds in seven days by eliminating these seven foods.”, but if someone were to say to you, “I am going to take your stock portfolio and I am going to give you more stocks that give you a high yield and I am going to trade those for stocks that—I’m going to replace stocks in your portfolio that are losing money with stocks that are making money will that improve your financial well-being?” Well, of course it will. Like, it will improve every aspect of your financial life. All we’re doing with a SANE lifestyle is getting rid of this nonsense, getting rid of the confusing nonsense and just saying, “Look, if your goal is to eat more of which contains that which is essential for human life and to eat so much of that that you are too full for things that ate either not essential or worst case, addictive and toxic SANE is the goal.” I mean, SANE, it’s not a ketogenic diet, it’s not a paleo diet, it’s not focused on a gut health diet. It’s all of those. I mean, it’s not—it will do what the human body needs. Does the human body need to be in ketosis? No. Obviously it doesn’t. There are plenty of civilizations that have survived and thrived for thousands of years eating a 90% carbohydrate diet.

 

So, it’s clear that like the human body doesn’t need to be in ketosis. It’s not essential to be in ketosis. What the human body does need—it doesn’t mean ketosis is bad, it doesn’t mean you should never try a ketogenic diet, it doesn’t mean that your doctor has told you to be on a ketogenic diet you should stop. You absolutely should stay. You should absolutely do what your doctor is telling you. But what we are talking about is that so you know, is the SANE diet an alkalizing diet. Of course. Absolutely. It is—if something is good a SANE diet will do that for you not because I said so and not because it’s like I’m like trying to convince you that SANE is right, but if alkalinity is the healthy state of the body, which it is, then the foods that are recommended in the SANE lifestyle, non-starchy vegetables, nutrient dense protein, whole food fats, low fructose fruits will create that. Is it gut friendly? Absolutely. It can’t not be gut friendly. These things which are baseline to human health: keeping an alkaline environment, having a healthy gut, these are the things that a SANE lifestyle is optimized around doing.

 

Now, that doesn’t mean the SANE diet—oh, I said SANE diet, I lose 10 points. That doesn’t mean SANE eating is the perfect way that everyone should eat all the time. Because not everyone—this is going to sound a little crazy, but not everyone’s goal is to optimize the health and well-being of their bodies. You’re going to say, “What are you talking about, Jonathan?” There are plenty of people who—like, if you’re an Olympic athlete, that’s an extreme example, but an Olympic athlete, goal of their diet is to enable them to perform optimally. I think we talked about this in a previous, at their sport, not at life in general. So, like a powerlifter is not focused on eating in a way that’s going to prevent that powerlifter from getting diabetes in 40 years. That powerlifter is focused at eating a way that’s going to allow them to lift the most weight at their next powerlifting event.

 

So, a SANE lifestyle, these things that are baseline: alkalinity, gut friendliness, bone density, keeping your insulin levels at a healthy, natural level. These are the things that a SANE lifestyle has to be exceptional at because they are the most nutrient dense, natural foods in the world. That people like, “Agrh, Jonathan, what about sweet potatoes?” So, if your goal is—if you are thin and you are young and you CrossFit all the time or you’re running marathons and your goal is to be a better marathon runner then you should absolutely eat sweet potatoes because sweet potatoes are great fuel for marathon running, but that’s not the goal of a SANE lifestyle. So, I’m kind of getting on my pedestal here, but what is the point? The point is that the challenge that we have faced for so many years, all of us, it’s like this confusing and conflicting information out there. There’s so much confusing and conflicting information. People are saying I should eat this way so that I alkalize my life, people say that I eat his way so that I could increase bone density, people are saying I should eat this way because it’s gut friendly. Look, there is a common denominator among all of those things and that’s providing your bid that which is essential for human life and avoiding things that are not essential and toxic and addictive. SANE lifestyle does absolutely that, absolutely that. Right. That’s its goal and that’s what it will do. And in terms of alkalinity and gut friendliness, specifically alkalinity, the most alkalizing substances on the planet are green, leafy vegetables and that is I have put the exception of maybe Joel Fuhrman, I have seen maybe nobody out there who recommends non-starchy vegetables, specifically green vegetables as much as the SANE family does.

 

So, that right there boom, super alkaline. Question my come up, protein is an alkalizing—protein is not alkalizing at all. That’s why again, you can’t look at just pieces, you have to look at the whole puzzle because if you were to just consume—if we talk about a gram of protein per pound of body weight in the more of your ideal weight, so if you weighed 400 pounds that doesn’t mean eat 400 grams of protein. But if at your fittest you weighed 170, and 170 is a healthy weight for you, you should probably be eating about a 170 grams of protein. Now, if you just did that, if you just took the standard American diet and took it up to a 170 grams of protein that’d be horribly unhealthy because it would put a net acid load on your body However, if you’re eating a 170 grams of protein and then you took 12 servings of vegetables boop, your net alkaline, super alkaline. And then you take the benefits of all the protein in terms of the IGF1, in terms of muscle protein synthesis, in terms of the satiety. I mean, that’s why it’s this beautiful holistic picture. It’s not just exercise eccentrically, just eat more vegetables, just eat more fat. It’s not. I mean, that’s what you’ve heard everywhere else, but that’s not what you’re going to hear here. It’s a lifestyle. You take all the components, you fit them together. It’s got beautiful symphony. You hit a note on the piano—now, see, now I’m ranting.

 

Excited about his stuff. So, you hit a note on the piano. That’s not a beautiful concerto. That’s not a beautiful symphony. It’s when all the instruments come together in a complimentary fashion and that’s why this isn’t a fly by night thing. That’s why it’s taken over a decade and when you put it together it really works beautifully. So, hopefully that helps with that. And all right. So, we got more questions here. And goodness sakes, I’m getting so amped up I’m not drinking any water. Uh, I like this next question.

 

It says—I am going to read this because it’s very short. It says, “How will I have spontaneous caloric reduction when I am trying to stick to eating enough servings of everything?” So, whoever asked this question you get 10 bonus points because you said spontaneous caloric reduction which means either on a previous call or somewhere in the Ignite program you remembered the term—it’s the formal term is a spontaneous reduction of caloric intake. And that is brilliant. So, good job remembering that. So, it’s—there is a lot going on here. So, how do I achieve a spontaneous reduction in caloric intake if I’m eating enough servings of everything?

 

So, two important points. One, we always have to give the disclaimer of like, “Oh, my goodness. Jonathan just said reduction of caloric intake. That is counter to everything else that—no, I thought I was eating more.” So, let’s be very, very, very clear, very clear. You are when you go SANE you’re eating more food, you’re eating more food. If all you ate was 12 servings of vegetables the volume of food that you would be consuming is greater than the volume of food you used to consume. I will hypothesize, I will hypothesize. So, when you tack on vegetables and you tack on protein and tack on whole food fats you’re eating more food. Now, that food—we talked about we need to eat that which provides us the most of which is essential for life and the least of which is not essential and toxic. Now, calories, and I’m going to answer the specific question, but I want to go general because I want to teach the core principles.

 

Calories are essential. All right. This is the funny thing. It’s not funny, it’s actually heartbreaking, which is these programs like Weight Watchers and bla, bla, bla, calorie counting you made out calories to be evil. The definition of that which is essential is if you don’t eat it you die. That’s why they’re called essential because if you don’t eat them you will get a disease and you will die. By that definition calories are essential. If you don’t eat calories you will die. So, calories could be defined as an essential nutrient figuratively. But water is—you could call water an essential nutrient, it’s an essential substance. Air is an essential substance. Water is an essential substance, calories are an essential substance. Now, spontaneous reduction of caloric intake. If we have excess fat on our bodies by definition we have stored more calories than we burned. So, what we’re doing when we go SANE as we’re retraining our body we’re lowering our set point, what we talked about, and we’re training our body to say, “Look, I need to identify that I already have calories. I’ve got this. I’ve got it. It’s here. I’ve got a 100,000 calories chilling already in my body.” However, I don’t have vitamin C, I don’t have vitamin E, I don’t have calcium, I don’t have phosphorus, I don’t have these kind of things. So, I still need to eat those things and I still need to eat food that has calories in it. However, I can supplement the food that I’m taking in through my lips with the food that I already have stored in my hips. And that’s the beautiful thing, is when we heal our brain, when we heal our hormones and when we heal our guts our body starts doing that. It starts eating the food we already have stored inside of us, but that’s also why we need to make sure that our eating habits are maximally nutrient dense. Because we’re not, like we’re not going to be eating as many calories as we were previously if we’re going SANE in the proper proportions. Meaning, if we’re eating vegetables first in terms of volume then protein, then whole food fats and from optimal sources.

 

It’s impossible, like it is impossible to eat the number of calories the average American consumes when you’re eating those high satiety foods. You cannot do it. It’s uncomfortable. And you don’t need to do it because you have all the energy and nutrients that you need. Now, getting back to the questions at hand. How will I achieve this? So, a couple of things. This question is sort of, I’m reading into it a bit and it’s like, “Hey, on this website SANE program or in one of our ebooks it says you know, 12 servings of vegetables, three to six servings of protein, three to six servings of fats.” And based on 40 years of being trained to just do what you’re told, do what you’re told, follow these directions, follow these tips, an individual might feel like they’re failing. You’re like, “Oh, my Gosh. I didn’t eat six servings of whole food fats today, I’m failing.” So, you’re not at all failing. Like, if you’re full you do not have—like, okay, let’s, let me be very careful here.

 

There are things about a SANE lifestyle that you have to do to maintain your health. You have to eat non-starchy vegetables. So, no matter what to be on the path of SANity and healing and what brought you here we’ve got to have at least six servings of non-starchy vegetables. So, we never want to sort of trade those, or not eat those. We’re going to find a way to get those in. Ideally double digits. At least three servings of protein, nutrient dense protein. Now, that’s essential. Like, you’ve got to be doing that—and why, right? Remember, because those vegetables aren’t providing calories. Those vegetables are—I mean, they are, but not really. It’s mostly fiber. If you’re eating green, leafy vegetables for energy you’re going to have to eat a lot of green, leafy vegetables to get energy. They’re not energy rich, they’re nutrient rich. So, the green, leafy vegetables and then—so, we’re using that for vitamins and minerals which is essential which isn’t stored in out fat. We’re eating the protein. Again, we don’t want to cannibalize muscle tissue. We need protein to regenerate out body. We’re made of protein. So, we need to eat protein, but at the end of the day, if we’re full, and I’ve had this happen. People say, “Look, I’m eating 10 servings of vegetables. I’m eating three servings of protein. I’m not really hungry for the SANE desserts, maybe I’ll have one sometimes. And if I get hungry maybe I’ll eat a little bit of nuts, but is that okay? I’m not hitting the sweet serving’s goal.”

 

That’s fine. The only serving’s goals you have to it are vegetables and at least three servings of protein. And I got to make sure you do the protein as well. Whole food fats are optional. Why? Because if you’re eating nutrient dense—so, they are essential fats, but the essential fats you will get from nutrient dense proteins. So, fats, whole foods fats are an incredibly source of energy, they’re an incredibly good source of happiness and satiety, but if you have a bunch of fat already stored in your body it’s entirely possible that you might not have an appetite for those and you might be fine. You will fine from an essential nutrients perspective. Essential fatty acids, you got those from nutrient dense proteins, especially sea food. Essential amino acids, that’s coming from your nutrient dense protein. Vitamins, minerals, phytochemicals, all the alkalizing agents we talked about, those are from your vegetables. Done.

 

And then, what you’ll see is that as you start to burn off the fat that’s already in your body then you will. If you look at someone who is slim, like they’ve got to eat, they’ve got to get the balance of their calories from fat if they don’t want to get diabetes, which if then they eat a bunch of sugar. You want to get the balance of your calories from fat, but you don’t have a bunch of fat already inside. But if you already have a bunch of fats already inside you will already get your balance of calories when you achieve this spontaneous reduction of caloric intake. So, to answer your question, how will I have a spontaneous reduction of caloric intake when I’m trying to stick with eating enough servings of everything. [Inaudible 01:11:17] I love your question. You don’t have to eat the required—there is no required servings, there is only required for vegetables and protein. Everything else is there optionally. And hopefully that makes sense. So, and the slimmer you get the more you’re going to need to eat calories because you don’t have them on your hips anymore if that makes sense. And that’s why people who like obviously, if you have children and they’re growing, adolescents, people that are athletes, they just take in—say, how do I eat enough calories while going SANE and individuals, especially children. I mean, nowadays we’ve got a lot of children they’re struggling with their weight, but children, we’re adding coconut, we’re adding macadamia nuts, we’re adding avocado, we’re making sure they’ve got those whole food fats. We’re generous with out eggs, things like that.

 

So, great, great question. I love that. All right. This next question is about pre-diabetes. And the question has to do with is there any worry in terms of safe sweeteners, what we call SANE safe sweeteners like Xylitol, Erythritol for pre-diabetics, or are they safe in moderation. So, the short answer is they are absolutely safe in moderation, but of course, I mean, if you eat Erythritol and then you do a blood glucose test and it’s spikes your blood glucose that is like, you are the truth. Right. You are the truth. If someone on this call has the first ever genetic abnormality where green, leafy vegetables cause them to get sick and sugar causes them to get healthy then they should eat sugar and not eat green, leafy vegetables. But until that—I’ve never met anyone with that genetic abnormality, not I’ve ever read anything about that genetic abnormality, but what we do have is you know, most humans, we say, “Oh, I’m lactose intolerant.” We’re all lactose intolerant to some point. We’re all—we say “Oh, this person has celiac disease.” We all are kind of celiac. Nobody is supposed to be eating gluten. Human beings are not supposed to be consuming that. Just like if you try to eat newspaper, it won’t work out very well. I know that sounds silly, but like goat can eat newspaper, it’s fine, their body can digest it, they can make use of it. Cows can eat grass, we can’t. There are things that our digestive system cannot handle.

 

So, you have to look at yourself as the arbiter of what is ultimately true, bit of course, we have to use science as a starting point otherwise we’d all be eating poisonous mushrooms. We have to learn from previous experience, but we do have to use ourselves as the N of 1, the experiment, the sample set of one and make sure that what’s happening works. So, from a what has been proven in the research, what’s been proven for years, what’s been proven for decades is that Erythritol and Xylitol are non-insulinogenic. There has been studies done which show that the taste of sweet in general, like even the thought of sweet—stick with me here, the thought of sweet can raise insulin levels. Which makes sense. Throughout history if a human being tasted sweet that indicated that sugar is in route so the body would then produce insulin to prepare for the sugar intake so that they could then get the sugar shuttled into their cells. Just like if right now if this is like, “This is crazy talk.”

 

We’re doing a little experiment here on the call, which is to imagine for a second, have to calm down, imagine for a second a lemon. Imagine taking a lemon, cutting it into fourths, bumping your microphone while you’re cutting the lemon into fourths, and then taking the lemon and just taking a big old bite of that lemon. And just imagine the citrusy taste, it potentially splattered a little bit on your cheeks, maybe on your blouse or your shirt. Now, notice the saliva levels in your mouth right now. They’ve increased. A deep visualization of lemon will cause your mouth to prepare for the intake of ascorbic acid and of the acidic taste of the lemon. So, it will produce more saliva. The same thing happens—I mean, it’s, in some ways it’s like Jonathan has been stating the obvious for almost 90 minutes now. So, like if you think of those double chocolate chunk cookies I bet your mouth watered. There’s a reason we say, “It makes my mouth water.” Even the thought of it can produce the physiological response.

 

And we know this, right. When you think about public speaking you have the same physiological response as if you’re actually about to go public speak. So, there is scientific backing for saying anything that resembles sugar at all, even the thought of sugar can cause an insulinogenic response. However, nobody, and I will go on record saying this, nobody who has type II diabetes got it from thinking about sugar too much. It might sound a little bit silly, but my point is that you know, if you’re trying to—if you’re already pre-diabetic which the individual in this question is, or if you’re a full on diabetic and you’re trying to reverse that, yes, in that case, in that therapeutic case once you’ve eliminated all caloric junk sweeteners and all starch of all forms and even the fruit levels. Like you’ve taken the fruit down to only the most optimal forms of low-sugar fruits like barriers and citrus, if that doesn’t get you where you need to go then—what’s called sugar alcohols like Xylitol or Erythritol, those are probably the next on the list, but at that point it’s really going to get into diminishing marginal returns. And that’s the key point. I mean, yes, all these little like bio hacks and things we read about on the Internet, are they good? Probably, but I mean, like are they good enough. Like, is that supplement helpful? Well, maybe, but it’s $70 a bottle. That’s a lot of spinach I could’ve bought. You know, like, is it better for me than $70 worth of spinach, absolutely not. Is it better for me than $70 worth of home cooked meals of nutrient dense protein, whole food fats, low sugar fruits and non-starchy vegetables? Absolutely not.

 

So, to be completely candid an honest with you, the Xylitol and Erythritol, if you’ve eliminated all the real sugars and all real starches—because remember, starch is just lots of sugars chained together. After you eat a potato and after you eat a cup of table sugar when they leave your stomach it’s the same thing. That’s just science. And that’s why so many of us are suffering unnecessarily is that it hasn’t been communicated to us. Eleven servings of whole grains per day. But, when it leaves out stomach it’s 11 servings of sugar per day. It is.

 

So, they are absolutely safe in moderation and however, you’ve got to use test your blood sugar. However, if your goal is to minimize blood sugar levels you wouldn’t start by eliminating safe sweeteners you would start by eliminating unsafe sweeteners, starches, even higher sugar fruits. And even things like we talked about earlier, lactose. So, we were like milk, it does the body good. Milk, it’s a great source of sugar. It really is. Skim milk gets most of its calories from sugar. That’s what it is. If you were to classify it as something it is sugar water, just by definition because it gets most of its calories from sugar. So, hopefully that is helpful. So, they’re not the only reason you would essentially be concerned. And while we’re talking about sugar alcohols, sugar alcohols can for some people cause bloating or digestive issues. Now, if that happens that is a great sign that you might be eating too many of them. Because the amount of sugar alcohols that we’re going to use in SANE desserts, and if you’re eating the SANE desserts within the SANE framework where it’s three to six servings of whole food fats per day from optimal sources you will not, it will be impossible to eat enough sugar alcohol to cause digestive distress.

 

The reason why people have digestive distress is because they do things like they eat these nonsense bars that are out there which have 20 grams of Erythritol in it and they eat one of those for breakfast, lunch and dinner. And then that’s 60 grams of sugar alcohol and they wonder why they spend their evening—so, but that’s not what we’re doing. So, that’s okay. So, they definitely fit within the framework and hopefully that answers that question. And we’ve only got a little bit of time left. So, we’ve got a bunch of our questions here. So, I’m going to try to go a little bit faster and [inaudible 01:20:39] I’m getting a little excited about some of these here. So, all right. Let me see what’s going on. Oh, goodness. There is a really good one here, but it’s longer than we can cover here. I’m going to try to do it in short because I think it’s really helpful.

 

So, specifically this has to do with speed of results. And we talk about things like lowering your set point, unclogging your hormones and people are wondering what’s actually happening. Like, you’re telling me Jonathan don’t get on the scale, don’t measure by the scale. So, what am I measuring? What’s actually happening? If the goal isn’t traditional weight loss, but metabolic healing that then lowers my set point and my body will spontaneously balance calories for me, what is actually happening? Tell me what is going on. Because the old model we have is that you eat fewer calories and that causes a caloric deficit which makes your body burn the calories you have stored as fat, and then you lose weight. And as you know that is like 50% true. And the short explanation of that is that yes, if you starve yourself you will have a shortage of calories coming in which means you need to make up for that by burning calories kind of. There is also another way your body could make up for that by slowing down. Like if you have—if you get fired from your job you could liquidate your savings or your could just change your spending habits. And chances are you’re actually going to change your spending habits before you liquidate your savings which is exactly what your body does. So, it’s going to slow down your body, you’re going to be tired, cold, crabby, your brain’s going to be foggy because your body says, “I’m going to shut this down before I shrink these fat cells.” Because you actually can’t burn off fat cells. They’re always there, they just get smaller.

 

So, what’s actually happening? What’s actually happening is when you go SANE there’s two major, major things that are happening. One is that you are taking in way more nutrition that you’ve ever taken in your entire life. It is estimated that somewhere between 60-80% of westerners have some sort of deficiency that they’re not aware of. And in addition to that, are eating foods that they are intolerant of like a lactose intolerance or a gluten intolerance or all of these things. So, you’re in a constant state of I have a nutrient deficiency like scurvy or rickets, like a minor case of that just for illustrative purposes, and I’m like in like a mini  state of anaphylactic shock, which if like you’re really allergic to peanuts you go into anaphylactic shock. Now, if you’re not allergic to peanuts you won’t go into anaphylactic shock, but if you have a slight intolerance for food it’s like you have that mild state of inflammation. So, you’re going through your life deficient in things that are essential for life and you say, “Well, how do I keep living if I’m deficient in things that are essential for life. You’re saying they’re essential for life shouldn’t I die?” Well, I mean, what’s diabetes? What’s heart disease? How many of us have sometimes felt that we’re alive, but not as alive as we could be.

 

So, death doesn’t mean in the ground, it means not living, not being fully alive. So, when we have those essential nutrients. When we have what we need to thrive first of all, our brain turns on. So, we’re making connections in our brains and memories in our brains we’ve never had. We have energy, we have a libido that we’ve never had. We experience life like we’ve never experienced it before. Our hormone levels change, and you can prove this to yourself if you haven’t already gone to the doctor and gotten blood work, please do so. Because in three months it’s going to be totally different, totally better. You’re going to see way better hormone levels, you’re going to see better cholesterol levels, and you’re going to see better sex hormone levels. You’re going to see lower blood sugar levels. These things are changing. Your body is normalizing, it’s healing. It’s much more difficult to measure this, but technically you could if you could get access to an [inaudible 01:24:20] MRI machine, but so, we talked about nutrient levels are changing. Vitamin and mineral deficiencies are changing, pseudo allergic reactions to foods go away, and hormone levels rebalance. Now, FMRI, it’s a scan of the brain, your actual brain changes. So, not only is it going to get stronger because of all those nutrients, because of all the omega-3 fatty acids, but also inflammation which is caused by these toxic addictive substances where it just like if again, this is an extreme example, but it’s illustrative. If someone was addicted to heroin and you scan their brain in an FMRI machine and then you scan a brain of someone who’s not addicted to heroin you will see a very different brain structure. Especially when they’re actually high in heroin.

 

Opiates, heroin, morphine, sugar, and starch just lower dose change the way your brain works, they cause inflammation in your brain. And there is anti-inflammatory—this is why psychiatrists will sometimes prescribe pharmaceutical grade omega-3fatty acids. They change the structure of your brain, specifically your ventromedial hypothalamus that controls your appetite. This controls cravings. We will literarily change the structure of your brains. You can see why I get excited about this. It is the opposite of just restricting calories. Restricting calories says, “I’m going to take a diet that is already deficient in nutrients. I’m going to take a diet which already is causing low levels of inflammation and I’m just going to eat less of that.” That’s like saying, “Whoa! My hand is really hot and burning on the stove. I’m just going to touch it more gently.” Like, that’s not the answer. The answer is to take your hand off the stove. That’s the removal of the inSANE foods. And then tom medicate the hand and to add sort of a healing, an abundance of the healing to the hand, and we’re adding that abundance of healing to your body with the nutrient dense foods. So, more nutrients. We’ve got the less inflammatory response, we’ve got the hormones healing, and we literarily have your brain healing. And then we also have your gut healing. And so, this is a huge amount of research that’s gone into gut health and this is super easy to demonstrate in a clinical setting you take someone who’ chronically struggled with their weight you look at the gut bacteria in their gut and then you look at someone who is not struggling with their weight and hasn’t struggled with their weight. Totally different set of gut bacteria. Just done. I mean, there’s incredible books that are written all about this, but that’s like when you can look at someone who is diabetic and say, “Everyone who’s diabetic has these common characteristics.” Then we could say, “Oh, okay. Well, if those are common characteristics those are the things we need to address.”

 

People who struggle with their weight have common characteristics. They have deficiencies in vitamins and minerals, their body’s in a chronic state of inflammation, their brain is inflamed, their hormones are dysregulated and their gut is dysregulated. When you take all of those things and put them together I abstract that by using a term in elevated set point because when you put those two things together your body says, “Ah, I need to hold on to fat. I’m in a state of emergency.” It’s just a state of dishealth. It’s called metabolic dysregulation. If you go to pubmed.com, just search for PubMed on Google, you’ll see that if you search for metabolic dysregulation you will see lots and lots of academic journal articles that explain things that I talk about in way less accessible terms. And that’s where I spent my last 15 years of my life reading. So, that’s what’s actually happening on the inside of you. You are literarily changing baseline nutrient levels, baseline inflammation levels, baseline digestive enzyme and bacterial levels, you’re changing your baseline hormone levels and you’re changing the physiology of your brain. And that’s why it’s awesome and that’s why it’s permanent because when you make these changes, like your tastes change, what you crave change, you appetite changes.

 

So, while starving yourself gets harder over time, SANity gets easier over time because you get used to it. And your body changes. And that’s also why it takes time. This is not a short-term thing. Like, if you have diabetes and you want to work towards not having it anymore, you know there’s nothing you can do in seven days to make that go away. Just like if you broke your ankle there is no—you can’t like bio hack your ankle into healing itself. It just takes time. It’s nature. If you want to plant seeds, if you want to plant a rose bush there’s no—I mean, you could do things to make it grow faster of course, and that’s what we do with the SANE lifestyle, we want to make this happen as fast as we can, but at the end of the day it’s going to take as long as it takes. And it’s going to take longer for someone who’s 75 and has yo-yo dieted 18 times which is not an exaggeration for someone who’s 75 and has lived in the crazy inSANE culture that we live in than if you’re 13 and you’ve never dieted ever.

 

It’s just going to take longer. Just if you’ve broken your ankle three time and it’s the fourth time you’ve broken it it’s going to take longer to heal the fourth time, but once it’s healed it’s healed. And that’s what we’re doing. We’re healing your body in those fundamental levels and that’s why it takes time and that’s why I want to teach you these fundamental principles. And that’s why I want to provide you with all these resources that you need and go whole foods first because we’re in this for the long haul and we’re not about taking pills for the long haul. We’re about eating a lot of delicious essential food for the long haul.

 

And all right. Sorry, I said I was going to be quick about that one, but it gets me amped up. And we’ve only got like five minutes left. So, what I will do in the last question is we actually got quite a few more, and I’m sorry, again, SANE support group is such a good resource. Jump in there, we’ve got experts in there. Super, super helpful. Get your questions answered, but the one additional question that I want to make sure we cover this week—I’ll keep these queued up for next time, but please just feel free to copy and paste them into anything on your computer and submit them again next time. I just take them in the order I get them is the cost of SANE eating.

 

So, very important. We talked about focusing on the big things, not the little things. It is way more beneficial, way more beneficial to eat conventional SANE foods, and like a lot of them, than to say, “I can’t eat SANE because I can’t buy organic, farm raised, local.” Excuse me, not farm raised, organic, free-range, I can’t buy wild-caught. I get all these sort of super deluxe levels. Like that stuff is great, but it is way more important—let me give you a very concrete example. It would be way better for you and for your family to have a dinner of farm raised salmon and conventional green, leafy vegetables and eat those things in abundance till you’re full than to eat a teeny-tiny portion of wild-caught Alaskan salmon and fresh super deluxe, organic pesticide-free kale and then like three rolls because you’re so hungry because you didn’t really have enough non-starchy vegetables and nutrient dense protein because they’re so expensive. Okay. So, that’s the example.

 

Now, if you have the money it’s great. Please, like absolutely. Throw away all the nonsense, you know throw away the pills and all that other garbage that has failed us and will continue to fail us. Spend it on higher quality food. But, if it comes down to it, if you’re feeding a family of five frozen conventional vegetables, great. You know, conventional beef. Not as great as grass fed beef by any means, but buy it lean, drain the fat out. That’s where the toxins are. So, you know, it’s about progress, not perfection. And it’s about hitting those 12 servings of vegetables, the three to six servings of protein. It’s always better to hit those numbers from conventional sources than it would be to not hit those numbers because you’ve been convinced by marketing that—yes, organics are better for you than non-organics, but the question is, is one serving of organic spinach better for you than six servings of conventional spinach and kale and arugula and chard and maybe some cauliflower? Absolutely not, no.

 

I mean, remember, you need that abundance of nutrients and you’re not going to get that abundance of nutrients from teeny-tiny bit of perfect food. And there is no such thing as perfect food. And this is the last thing because we’re running out of time, but the other thing to keep in mind is this pursuit of perfection is not only impossible, but it is actually not desirable. We’re going to go a little bit over. I hope that’s okay because this is so, so, so important. So, one of the most influential books I’ve ever read in my entire life, which is incredibly dense and it was—I actually listened to it, I didn’t read it, but it was about the tenth time through I listened to it and it gets more and more esoteric as you go, but it’s a book called Antifragile. And the point of the book is the author is describing how essentially a word that we don’t have in the English language, which is the opposite of fragile where we call something fragile, something is fragile if disruption is bad for it.

 

So, if you’re going to put a package in the mail and you write on it fragile what you are really saying is like do not bother this thing. Like any sort of disturbance is bad for this thing. And there’s really no word in our language for the opposite of that. If you ask someone what’s the opposite of fragile most people would say something like strong or robust, but that’s actually not the opposite of fragile. Fragile means disturbances or adversity hurt this thing. Robust just means they don’t hurt it. The opposite of fragile is disturbances and adversity makes something stronger, that’s the opposite. Because if disturbances fragile make it weaker, robust just means it doesn’t do anything neutral, but something that is the opposite of fragile or antigragile gets stronger when it experiences some harm. You’re saying, “Well, of course there’s not a word for that. That doesn’t exist. There’s not such thing as that. That’s the definition of harm. Harm is something to be avoided.” Here why this is mind blowing. That’s actually not true. In fact, it’s not true at all. The way biology works is adversity is what makes us stronger.

 

Think of your muscles. The only way—how do muscles get stronger? Even if you’re brand new to SANE at living you’d know baseline muscle physiology is that the way you make a muscle stronger is by slightly damaging it. You slightly damage it, it gets stronger. And how do you make muscles weaker? By treating them as they were fragile. If you just take a human being, like if you’ve seen the movie Wall-E and you just sit them in a chair and they never have any adversity their muscles atrophy. So, muscles, human tissue is the opposite of fragile. It’s antifragile, meaning if you want to make your body stronger—what is an immunization? An immunization is a low dose of something harmful so that your body super compensates and becomes stronger. Okay. So, obviously we don’t have enough time to dig in to that and it’s awesome. But, what is the point? The point is that not only is it impossible to like avoid anything that could be bad for you, but that’s not even good. Like if you could do that—if forget the name of the, with the movie the Aviator, that Hughes, Howard Hughes, you know someone who’d be like go crazy and they lock themselves away and they will never experience any bacteria or any viruses and their food is perfect, that’s not good.

 

Like the way the body gets stronger is by having low dose adversity. Now, it doesn’t mean that every once in a while we should drink a Pepsi because it will make our body stronger just like there is no advantage to just every once in a while smashing yourself in the face with a frying pan because it makes your face stronger. That’s not what it means. But what it does mean is it should not only give you permission to be okay with not—like, “Oh, my God, I read this article on the Internet and it says that spinach has oxalates in them and then, oh, oh. I’m not perfect. I’m failing.” The body is designed to get stronger when it has the proper level of adversity put against it. So, this is why there is a neurological condition called orthorexia, which is like you know anorexia is the fear of food, orthorexia is like, “I can’t et anything because everything’s wrong in some way.” There’s some problem with everything. The water’s contaminated, the air is contaminated, the beef is this, fish have mercury in it while the soy is GMO and when it comes down to it you really just can’t really leave your house. But even if you leave your house there’s toxic mold in the walls. So, what do we do?

 

Well, what we do is we realize that we’re awesome biological organisms which if were otherwise healthy, little bits of intentional adversity is actually what makes us stronger. So, it’s okay. You’re rocking and rolling, you’re getting stronger, you’re here, and you’re doing better. You’re in this for the long haul and perfection is not only impossible, but it’s actually not desirable. And by way of analogy, imagine a human being who never had any bacteria or virus exposure ever and then stepped into the real world. Not a good idea, right? Because you need to build up that immune system.

 

So, anyway, so, that’s really macro. So, the specific point here is it’s always better to eat abundance of conventional SANE foods than just a little bit of perfect SANE foods, so you’re not full and you have to eat a bunch of other stuff. So, that is—that’s good stuff. This one flew by. I love these questions. Hopefully you guys enjoyed this session as much as I did. And you know, as a start of 2016, hopefully you enjoy this. I mean, it’s—the year’s been great. It’s been buys. I know it’s probably been busy for everyone on this call, but we’re going to have another one very, very soon. And let’s just go with—you know, I got to over the checklist. Every single time we have one of these remember, first of all I want to apologize if I didn’t get to your question. And remember, you’ve got the support group there 24/7, 365 for you and that can provide answers to your questions in addition. The SANE concierge within your Ignite program has been upgraded. So, you can type in all sorts of question in there and you’re going to get instant answers which is actually, it’s pretty amazing what the developers have done with that.

 

But, yes. So, those are there and if you can’t tell already, we’re keeping these calls a little more casual, a little bit less structured so that it’s like a fun dinner conversation. And if I didn’t answer your question, please, feel free to just keep it on hand. You’re going to get a survey very soon, probably if not tomorrow, Monday to schedule the next session. Submit the question there, get it in early. And again, let’s wrap this up with the four goals. And please, if I hit these, if I didn’t hit these let me know either way. I always appreciate the feedback and I want to make sure that you know how grateful I am that you’ve shared your time with me and that you’ve shared your resources with me and the entire SANE team. Again, we’re here because you’re here. So, thank you from the bottom of our heart and if there’s anything that I or anyone else in the SANE team can do to better serve you, please let us know. And similarly, if you’re having you know, great success and you’re loving the way things are going, please, let us know too. We love positive feedback as well. So, hopefully you feel the sense of love and community and support that I always want to represent on these calls and to represent throughout all aspects of SANity because truly, that love is there. I mean, what you’re doing is incredible noble, it’s incredibly courageous and it’s incredibly you know, inspired by Robert Frost, The Road Less Traveled and it will make all the difference. So, thank you for that. And hopefully you got some—reminded of that today. Hopefully you got some specific cutting-edge and immediately actionable steps. You know, check out that Amazon SANE store, it’s got some wonderful products and services which I could never, ever provide because it’s a lot of stuff that we need to live, but it’s got some great resources, things that I use every day and some wonderful things about digestion, eating, servings, SANE desserts, cookbooks, fun stuff. Lots of macro level stuff, which I love, but I know sometimes people like things to be a little more concrete. So, hopefully that was helpful as well.

 

And hopefully you had some fun and some smiles. I know I did. And again, I thank you for the opportunity and I want to close with a quick story that I heard which as soon as I heard it I said, “Share in the next coaching session.” Because I think we all need to remind ourselves of you know, just being on this call is a win. Eating one more serving of vegetables is a win. We need to focus on what we’re doing right. We need to focus on eating more of the right kinds of foods, right. Focus on what’s going well. That will grow. Not so much on the things that are not perfect because again, just we’ve talked about, perfection isn’t really possible, but check out this story. And maybe watch this a couple of times because it’s been really helpful for me and I think it’s going to be helpful for you. So, there was a little boy who was outside and he had a Wiffle ball, and a Wiffle ball bat. And you know, it was a bright, sunny summer day. He takes the Wiffle ball, throws it in the air, swings, and misses the Wiffle ball. [Inaudible 01:42:41]. Gets the Wiffle ball again. Throws it in the air, swings. Misses it again. His mother is watching him out the window. She’s just like, “Oh, no.” And he keeps this up for like 10 minutes. And he throws the ball in the air, swings, miss. The mother’s concerned. She calls the father over and the father’s looking out the window. They’re both like—they’re like, “We’re going to have to have a talk with him when he comes inside. He’s probably going to be very sad.” About 10 minutes of this, the little boy comes inside, the mother and father are standing in the kitchen and they’re getting ready to console the little boy because he must be disappointed, but to their surprise he walks in and he is smiling, grinning from ear to ear. Parents look at him and they’re like, “What’s the deal? I saw you playing baseball outside. How did that go?” And the little boy looks at them and says, “Man, I’m a great pitcher.” Just let that sink in, right. Because you know, everything we do we achieve a result and we can learn from that result, we can perceive that result however we want. And the fact that you’re here, the fact that you’re part of the Ignite family, the fact that you’ve taken the step, you know, we can—not everything’s going to be perfect and we can see ourselves as constantly striking out or maybe we could say, “You know, that’s a really good pitcher.” So, I wanted you to know that if you’re on this call chances are, I’m 99,9% sure that it’s actually you’re a really good pitcher. So, let’s focus on that. Let’s keep going. You’re doing a great job. And again, thank you so much for sharing your time with me today. Feedback is always appreciated. And again, thank you. Sending much love and SANity and I’ll see you again soon. Thank you everybody.