Hello, everyone. This is your host, Susan Rosin. I have a return guest today, Alicia Jones, who I think it's been almost a year since she's been here, so she can update us on all the new and exciting things that she's doing. And welcome, Alicia. It's so good to have you back. Thank you for having me again. I'm so happy to be here. I can't believe it's been almost a year since you had me last time. Time It flies when you're having fun. And as I always say, and even when you're not. It's true.
Although sometimes it doesn't feel that way all the time, but yes. Yeah. Anyway, For anyone who wasn't able to watch our first Zoom or listen to the first Zoom, I want to say this is our first Zoom podcast. We do both. Yeah, I post both. Okay, well, I'll just let everyone know who I am. I'm Alicia Jones from Alicia Jones Healthy Living. Since 2006, I've helped women over 50 transform their health and their lives through fitness and weight loss, wellness strategies.
If you want to learn a little bit more, I have a free master class actually right now. So you can go. I'll give you the link to that free master class, and it talks about the three-phase food and fitness formula. Every woman over 50 needs to know if they to melt away the midlife midsection, increase their strength, or achieve their best health in your 50s and beyond. So I'll give you that link, too.
And I'm really excited to just talk about all the fun tips when it comes to fitness and health and nutrition. Yeah. No, absolutely. And the thing is, I think, too, that it's... I'm getting lopsided here. That all of the information is constantly being updated. Just the world, right? And having somebody that you can rely on to know, Oh, yeah, They keep up on it. I don't have to do that. Yes. It's a passion of mine. I know, me too.
Almost every day, I'm reading new studies that have come out, new information. It is such the fitness and weight loss. I think over the last couple of decades, we really wanted to start taking care of our health and our well-being. And so there is so much more research, and there's a lot more longitudinal research because you need at least 20 It takes 20 years to really back up certain science research that comes out.
You need a long period of time to ensure that that piece of research is really valid. And so now new things are coming out that have been studied for over two decades. And especially for us women, there's been a lot more light on postmenopause, menopause, and menopause, because it was considered to be more of like, Oh, you're just getting older. Oh, you're tired, but that's okay. You're supposed to be tired because you're getting older.
To have all of that research, it's really empowering to know that we are validated in our health, in our thoughts, in our feelings. Yes, absolutely. I think the other thing, too, is that people, overall, men and women, are living so much longer. Consequently, it's... This letter is driving me crazy. All of a sudden, it's like, Oh, it's only going to be another 10 years before you're dead. What was that a thing? Well, yeah.
And the thing is, you know you're going to live longer, but just because you live longer doesn't mean it's going to be a good quality of life. That's right. So now there's like, Okay, I'm going to be around longer. I don't want to suffer. I want to feel good. I want to be able to do things and be involved in the world instead of just sitting on the couch and decaying. You want to live, right? So that's the thing. It's like, okay, you're going to live longer.
You want to live longer, healthier, and a better quality of life so that you get to live the most out of it. Yes, exactly. And the fun part is that, at least for women, once you get to a certain age and you do go through menopause and you get to the other side of that, which is the fun part, I hate to put it this way, but it's so nice not to have to worry about having a period, not have to worry about having cramps, not to have bad moods. I mean, it's like, whoa, I get to be a real person now.
Yeah. Everything is much more, at least from a hormone stance, because I get a lot of women... I work with a lot of women going through paramenopause and the menopause transition. And for many, that's still a time of... It's like a second puberty. You're going through some major changes. And so to be able to get to the other side where you are, once again, you're like, Oh, okay, I am more... I feel better. I feel more energized again.
There are other issues that come along, like you've got to work on your bone density, a lot more heart disease, even inflammation, because as estrogen levels decline, that protective anti-inflammatory isn't there. So you really have to work on it. And your brain as well. That's it. Your brain, yes. And the energy, you have to work at creating more energy within the brain. So it's not like you're not working on anything.
It's just that it shifted a little bit and you've got more evenness once again. Yeah, exactly. Although when we're young, there isn't a hell of a lot evenness either because it's like, okay, you are getting your period, you go back down, and you're not, and then you're tired, and then you're... Yes, exactly. The first time where you could be more even Keel might be in postmenopause for sure. Yes, absolutely.
Yeah. And the funny thing is that we women have always been talking about it like it's just us. Now All of a sudden, the last 5, 10 years, they've been talking about Anthropaus and how men are actually going through something similar just differently. Yeah, it isn't as extreme. They still go through the hormone shifts, but it isn't as extreme to the same degree, but they definitely go through shifts in mood, in libido, in strength, in testosterone levels.
There's a lot of shifts that occur as well. Some men really feel that, and some men... I think it's... You know what? It's really like women as well. Some women have a horrible time going through the menopause transition, and some women seem to Coast. For example, did you Coast, would you say, or did you find it difficult to transition into postmenopause? Well, if my brain was better and my memory was better, I would be able to tell you. Menopause was not a happy time.
I mean, I was okay, but it just was tired and all that stuff. And But after getting past menopause, everything's evened out and stuff. And so that's been a while. I mean, I just turned 69, so it's been a while. Yeah, I'm in the perimenopause transition. Oh, boy. The early stages. If my nutrition, my exercise, my sleep, sleep is a big one. If sleep is working really well, then I'm still pretty good.
But you start to notice, and I'm sure you felt this way, too, you start to notice those shifts where it's not like you can just have a glass of wine and then feel it's okay, you'll bounce back quickly. No. If I were to have a glass of wine, I'd have night sweats. So that's off the table. It shifts the way that you eat and the way that you exercise quite a bit. And you've got to really match your hormones for where they are for sure. Yeah. No, absolutely.
And the other thing, too, at least for me, is that these days, I try not to drink a lot of water within 2 hours of when I'm going to bed, because otherwise, I got to get up in the middle of the night. And if I get up in the middle of the night, then I can't get back to sleep. It's like this Yes. And then that really disrupts the deep sleep because the deep sleep cycle- That's right. Exactly. Yeah. You need to be... That's the one thing about sleep that we never get.
In order to get into deep sleep, you have to go through the cycles again. So you fall asleep. It's light sleep. You can go back into deep sleep. But let's say you're in light sleep, you're about to go into deep sleep, and then you have to go to the bathroom. You wake up, you go to the bathroom, your body resets. So you have to get to that point again as if it was never there. Yeah. Right. Exactly. And then by that time, it's time to get up. Exactly. Yeah. And that shifts.
It shifts the way you work out. It shifts how your cravings for carbohydrates and sugar goes up a lot more. Interesting. Yeah, it's brain fog. You were talking about brain and energy, right? That's a big one as well. Yeah, for sure. Yeah, exactly. I think the other thing, too, as you get older, Is that there are just things that are, I don't want to say difficult. For me, I started tripping, walking, which has not been pleasant. Oh, not good at all.
Do you move your arms when you walk or are they- I try. I try and do this because I know for women, it's better to have your arms bent. And for men, it's better to have their arms straight. Oh, interesting. See, I've never... So your cognition or your brain function is highly linked to how you walk because basically, we work in a cross-crawl. So right arm moves forward. It's like, think of a soldier's march, right? So your right arm would come up and your left leg moves.
And then as you swing your left arm and your right leg. But what they found is there's actually a correlation between how you walk and your brain function. So it's a very early sign of dementia or Alzheimer's. If you're starting to not use your arms when you walk or if you start shuffling, which is why I was asking you about the Not to create dread or anything else like that. There's something you can do to actually strengthen your mind to muscle connection, to strengthen your brain.
It's not like if you're about to get dementia, you can't just say, Oh, I'm not. But it can stay wave off dementia is if you start to do cross-crawl activities. So if you do activities where you're pretending you're a soldier and you march with your right arm up and left leg comes up, and then your left leg comes up, or you take your hand and You put it on your left knee. You take your right-hand and place it on your left knee and then your left hand on your right knee.
While you're walking? Well, no. I mean, you would just do 10 to 12. I have enough trouble as it is. Well, the The first thing is just to walk. And then this is going to be hard because now you know this, you're really going to be swinging your arms and moving your legs at the same time. But even if you know, like your loved ones, your husband, for example, don't tell him. Just take a look at how he's walking.
Is he walking with his arms, swinging and opposite arm to leg, or is he walking with- Okay. We walk quite a bit. I don't know, the last week, I was looking on my little app, and it said I had average two miles a day. Okay. I mean, we go out almost every day unless it's raining or something. Yeah, and walk. Yeah, it's interesting because with picking up my feet, one of my brothers has the same problem. My mother had the same problem.
My father ended up having the same problem, but he had Parkinson's, and he had a reason. Yeah, that makes sense. Yeah. Three, 10 kids, four of them had Parkinson's. Oh, my goodness. When they got older, which is really strange because I had never heard that Parkinson's was actually that disease. You know what I mean? Family-related. It's heredity, yeah. Yeah. Anyways, Interesting. Yeah, that was not a good time. Oh, gosh. One other reason to really try and take care of your brain.
Yes. Yeah. Yeah. No, exactly. Yeah. The other thing, too, is that there's so many little things that people don't don't know about as they get older. For instance, my father also had pagets. I don't know if you're familiar with Paget's. It has to do with the hip, I think it is. If you ever see people who are walking and they swing, their leg goes, I can't do this. It goes out and around. Instead of walking this way, their leg goes this way. Yes. Okay. Most of the time it's Paget's.
It has to do with the hip and the hip... I don't know if it deteriorates. I think that's Probably some of it. And I'm looking at my leg and I'm going, damn, my leg is starting to do that. I better go talk to the doctor. Yeah. And get some strengthening and mobility exercise is going for that as well. Yeah. I actually went back to the gym a while ago. My husband and I had gone. I'm not good with just doing it all on my own.
Not that I want group classes or that stuff, but I need more somebody telling me, This is what you should do, and this is the weight, and all that stuff. And then in the meantime, I fell. Oh, shoot. So then all of the strength went gone. I'm back with three-pound weights. You lose it very quickly if you don't use it. Your lean mass declines very quickly, especially with age, because with every decade, you start to lose the next percentage of lean mass.
It doesn't just happen every 10 years, but over each decade, you slowly- It goes this way. Yeah, so you have a choice. You can use it or lose it. When you lose it at an older age, it You lose it much more quickly than when you're younger. So you've really got to make sure your protein levels are good, that you're doing weight-bearing, weight training exercises. Cardio is great, too, but for the impact for bone density and Of course, for heart health.
But when we're talking specifically about muscle, it's all about weight bearing, weight training. Yeah, exactly. I know. I need to find another gym because this one, it's great for my husband because he knows exactly what he wants to do. He doesn't want anybody helping him or telling him or anything else. So he's got his little routine he's been doing for probably 50 years. So he's okay, but I don't have that... I need- Yeah, and that's another thing. It might just be not gyms.
I don't work with anybody in a gym. All of my programs are people at home. That's right. They are either busy and they don't want to... When you go to a gym, it's half an hour or 15 minutes or 10 minutes or whatever the case may be to drive there, get there, park, go in, do what you are planning on doing, then get out, get home, everything else. You can save a lot of time by doing it in your house. Again, if you have video, like in my programs, that's what it is.
There are videos that are done and you've got accountability meetings to keep you accountable, then you have layers of accountability. You have the program that you don't need to think about. You can just turn on the video and do it. But at the same time, and you save money, but you get the result. You get to have that. I think it's just everyone needs to figure out what works for them. Is it a gym like your husband? It's like, I like to go to the gym. My husband, he's the same.
He wants to go into a gym. He wants that change of atmosphere because most of the time he works from home. He wants a change of atmosphere. He does like having... He's like, Okay, what are we doing next? What's happening? But he doesn't... As for leaving the house and going to a gym and doing that program, Because that's his thing. For me, I like doing it at home, which is why I created everything at home. That's what I like. I think it's just figuring out what's going to motivate you to do it.
Yeah. Oh, no, absolutely. I think the other thing, probably for some people, I know it is for me because you can't exactly tell, but this is my study, and it's a mess, as is the rest of the house. But that's me. My mother was a neatnik, and I'm the opposite. You're rebelling. Exactly. But anyways, part of the problem is finding space to be able to actually do stuff, right? I mean, you can't just- See, I look at your room. I guess this is why I do what I do. So I look at I have a picture of you.
You don't have a lot of space, but you have a door. So what I do, if I were you, is I'd get bands. You can do the exercise of standing up facing your door. I have some bands. Do they hook up into your door? Well, they could. I guess you just do the not on it and put it on the handle like that? Usually, there's an actual door stop, would you call? Do you see how this is? My bands don't look like they're... My bands actually look like bands. I mean, they're flat.
I got them when I broke my collarbone. That's exactly what I was about to say. I was going to say, those are physio-bands, so usually they're not... They don't have... I mean, they still do have different resistances to them, but- Yes, I do have three different ones, I think. Oh, fabulous. Different colors. So they might have told you how to put them into your door around a banister or something like that. Yeah. You don't need to have anything.
If they're in your door, you could do a row for your back, you could You could hang them on the top of the door, do your triceps. You could do chest exercise. You barely need any room at all, and then you can just unhook them. Or if you don't like cleaning, just leave them there until the next time. You read my mind. See, nice and easy. There you go. You're figured it out by looking behind me that I don't like to clean. Well, you did say it, too. You did say it. No, that's true.
Well, I have I have a reason for that. That's because I'm the only girl after three brothers. My mother was so happy to get a girl, and my mother was totally obsessed with cleaning. Totally obsessed with cleaning. And so she kept getting me. I got nominated as the person helping her to clean. I hate cleaning. I absolutely detest it. And I don't want anybody in my house... Although, no, I take that back. I don't mind if somebody comes in to clean, the person down the hall doesn't like that.
He doesn't like having to... Because then he always thinks he has to clean everything at first. And it's like, no, that's not why you're having somebody else do it. Yeah. No, I totally get that. But anyways, too much about Oh, yeah. I guess we're getting off tangent here. I was going to say, I don't mind somebody coming in bi weekly. Because we have a dog, too. So it gets really- Oh, my God. So it gets really... It gets dirty, like fast with dust and mud. He loves the mud. Oh, good.
For cleaning, that's good. You need a little shower by the back door. Yeah, there you go. I actually started looking at attachments, like hose attachment. Yeah, exactly. Okay. Okay, I guess we should get back talking about... Fitness and health. Yeah, this is just a catch-up discussion here. Yeah, there you go. There you go. Yeah, exactly. Oh, gosh. Anyways, yes. So back on to the weight training. Back to what you are doing. Yeah, okay.
Well, back on to the weight training, I think is the most important. We were talking about losing muscle. You've got to figure out a solution for the weight training and make sure that you're getting your weight training in, especially in postmenopause as well. With andropause too for men because the testosterone is dropping, and when you lift weights, it can help. Yeah, well, he's fine. There you go. He I go to the gym two, three times a week. Perfect.
Now we just need to get you into your weight training program. Yes, that's true. Exactly. Yeah. We'll talk about that after this. Yes. Okay. After we record. Oh, gosh. Yeah, exactly. Okay, so let's talk a little bit more about... Because it's not just weight training, right? And we talked a little bit about diet and how that should change as you go as you get older. Yes. Yeah. And I think we were talking...
So again, back to muscle the degradation or the rate that you lose muscle, how that accelerates a little bit with age as well. And we lose more lean muscle. If you don't use it, you lose it. But you also need to fuel it, which means you've got to have protein because your muscle is basically protein. That's how you help rebuild and repair and replenish your muscle. So protein is one of the areas we have to work on. You have to get higher protein levels with age.
And then if you are active, if you are weight training, for example, The way that weight training works is that it breaks down your muscle to repair it to a new, more, stronger level. And so when you're doing that, it means you need more protein, more than just you would if you were not weight training, because you are breaking down the muscle and you want to repair it. So you've got to ensure that your protein levels are even higher if you're more active.
So you have to take into consideration your age, your activity level, and then what could be potentially going on with you. So for example, if your cortisol, which is your stress hormone, is really high, then doing very high protein and very low carbs, for example, is really going to be detrimental to your cortisol levels. And you could potentially break down your muscle even more because cortisol actually helps to break down lean muscle and use it as energy.
Oh, good. Okay. Yeah. Well, because cortisol is a stress hormone, so it used to be like, bear, run. And you needed that energy to run away. And that's what... So cortisol comes into the body and it releases blood sugar, so you also have a higher potential for insulin resistance, but it also breaks down muscle to help fuel you for more energy so that you can run away from the fake bear that's now just daily life stressors. Yeah, right. The car that's coming down. Exactly. That's it.
The car, the honk, whatever the case may be, almost falling from a trip. Thank you. Yeah. You really need to understand what's going on with you and your health and your hormones in order to really be able to understand how to eat. I talk about that in my master class, too, the food formula, how that shifts with age, the protein levels, the hormones, how they shift, how you eat as well.
Because I think blood sugar, for example, right now is on a hot topic for everybody, but that is one of the hormones. Insulin is one of the hormones that you're more Are you sure? Yeah, it's not affected by insulin resistance or carbohydrate metabolism. It shifts with age. And so you need to understand how or what is going on with your hormones. See, I don't I really love that everyone's talking about blood sugar all over the place because it's not an everyone problem.
It's really different based on each person. I don't know about you, but you might be able to handle raw honey or honey or have a sweet. You might not. I know. I put it on my toast in the morning part of my breakfast. Yeah, there you go. Not a lot. And you're fit and healthy. Whereas some people, they're going to be greatly affected. They're Because their hormone insulin is more effective than others.
So I think it's about understanding what's going on with you in order to understand how that formula, the food formula and the fitness formula, shifts. Okay. No, that makes a lot of sense. Yeah. Actually, I don't remember. I was reading something and there was something that honey was good for, and I can't remember what it was, but I started putting it on my toast. Yeah. Raw honey is Is that one of the best things that you can do. It's antibacterial, it's anti-microbial.
Is it still a sugar source? Yes. If you're taking a look at table sugar or you're taking a look at honey, they both have an effect on your insulin and your blood sugar levels are going to go up when you have a sugar source. And truthfully, while they are anti-microbial and antibacterial and they help reduce inflammation, you have to eat a lot of honey. Then you would probably go into a diabetic shock of some kind. But the thing is that it still has a healthier benefit than table sugar.
If you're having table sugar that does nothing, has zero nutrients. I don't even have table sugar in the house. Yeah. Well, I do raw honey. I love raw honey, and I live near places that has- Local. Yes. Mine is local, honey. That is exactly what I do. I live in a place now that is all farms and that thing. So it's local honey, local honeycomb. I love it. Maple Syrup, local maple Syrup. Oh, my God. Okay. Don't have any of that in the house. I guess that's maybe... Is it more Canadian?
No, I don't think so. I grew up drinking... I'm not drinking. Having maple Syrup, but it was on pancakes and stuff like that. Yeah, okay. Yeah, that makes sense. I use it if I'm making a healthier treat, like protein balls, but with a little bit of maple syrup or dates or something like that. Okay. Really good. Yeah, it sounds good. Might have to get that recipe. Okay. Although cooking is not my thing. I talk about it, but I don't do it. Well, it's a good workout to do.
You use that as your workout, right? Lifting pans, cooking, being on your feet, chopping. I think the chopping is the part that I don't. I'm not a big- Okay. Yeah. Now, that I cook. I just don't do big things, except once in a while, I'll do spaghetti sauce or something like that. Oh, well, enough about me. Okay. If there were Two or three specific things that you would say if you don't do anything else as you get older for women, what should those three things be?
One, weight-bearing exercise. I'm going to say it a million times. Again, we talked about the lean muscle, but remember, as you go into postmenopause, your bone density is at risk because you don't have estrogen as the protective anymore. Continuing with weight-bearing exercises to put that stress on the bone so that you maintain your bone density and stables of osteoporosis and osteopenia. So very, very, very important. Yeah, I have the penia part. Oh, no. Okay. All right.
Well, you got to keep it where it is, right? You start your weight-bearing exercise. Yes, yes, yes. The next one, I'd say, is your fiber and your protein. It's like when we're talking about food. So ensuring that you get in 25-30 grams of fiber every single day from veggies, from whole grains. The more colors and the more diverse your food is, the less likely you are to get food intolerances.
Because if we eat the same food over and over and over and over and over again, and we never switch it up, which I'm guilty of, too, because it's easy. Every day I have my egg and I have my egg. And I like it. Yeah, exactly. But our body does actually start to create a defense with it. It could be over time, you get an intolerance to it, which is why some people are like, I ate the same bread every single day. I never had a wheat or gluten intolerance or anything else like that, and now I do.
What's going on? Well, it's because you've literally given yourself an intolerance to that food by giving it to you all the time, every day, and never switching it up. So try new things. Do not be afraid, be adventurous with it and try new things. I know that's more than one tip because we talked about the weight bearing, we talked about the fiber, trying new things and making sure you've got diverse colors. But I'd also say, try to enhance your protein.
Whether you're vegan, vegetarian, or you're a meat and potatoes type of gal, girl, man, whoever you are, at the same time, you still want to try and increase your protein as much as you can to really make sure that you're feeding your muscle and you are able to stay strong and have a better quality of life. Okay. And Interesting. I think that's something that most people don't even think about. They find something that they like and they just keep eating it. I feel that ease.
And I have to say that's a piece of advice that I work very hard. I'm not hypocritical, but I work very hard on that one because it is easy. It is easy every day to wake up and I have my cereal because I still have it sleep and I know to have it or to have my cottage cheese with some berries on it. And then that's it. I'm not like, Oh, how can I make this diverse today? It's the same thing. And then eggs and this, that, and the other.
People, myself included, get really accustomed to, Hey, this is my go-to. This is what I like. I know how to make it. It's easy to do. I got to get to work. I It's like, for me, I do batch my food. I do. I have a freezer full of food that is ready to go because every time I make a meal, I make a huge amount of it so that I do have meals. But then If you got a whole batch of your spaghetti sauce, then that's the same meal over and over and over again until it's done.
You get used to the ones you like. I do understand that, but maybe just Just one day a week, just look at different recipes. Go on to Pinterest, for example. I love Pinterest because there's pictures. Talk about drooling. I love it. I can see the pictures. I can see what the food looks like, and I can be like, Okay, I'm going to give this a try. Right. How come mine doesn't look like the picture? Or how come they said it was the best dish ever, and then I made it and it tasted horrible?
Yeah. Because everybody has their own taste buds. Exactly. Yeah. But that can also be really good, right? Because you can look for something and be like, I don't know if I'd like that or not. Maybe I should give it a try. And then you end up falling in love with a new food and it's diverse and different. Oh, no, exactly. And I have a lot of food allergies. So something else my mother gave very generously to all four kids. That does limit what you can eat for sure.
You've got to be a lot more careful, and there's a a lot more mindfulness into that. So it can be hard to be more diverse with your eating in that respect. The most I can say with that is try and always find new ways to get protein into your food. What can you do that's a little bit different. Yeah. Protein, for me, is not that big of a problem. I can't do cow's milk, and things from a cow bother me, like beef and stuff like that sometimes will bother me. But protein-wise, it's pretty okay.
It's more some fruits and vegetables. When people say that they're okay with their protein, I ask them to log for one week. No, that's not what I meant. I meant as far as being allergic to protein. Okay. Because I was going to say nine times out of 10 people say, You know what? I eat a good amount of protein. I know I do. For those that are a vegetarian, they still got their dairy. If they do eat dairy in their eggs, and they feel like they've gotten...
The ones that eat meat say to me, I feel like I'm getting my protein because I eat animal proteins and I'm good. I'm like, All right, let's do the challenge. Log for a week and let me see. It is really hard, especially with age, as your protein numbers increase to get That's the level of protein you need. Interesting. I dare you to do the challenge for one week and just see. Because I struggle with it, too.
I'm really focusing in on making sure that with every meal, when you sit down and you look at that meal, it's like, Where is my protein in this meal right now? Yeah, interesting. Interesting. Okay. Yeah. Give it a try. See what happens. Yeah. No, I will. I will for Sure. Yeah. I'm a big fan of protein. I mean, I like protein. My breakfast has... I make a little salmon salad that I have every morning for breakfast, like tuna salad, like tuna, right? But it's with salmon.
So there's salmon, and then there's the cream cheese, the goat cheese on my toast. I think that's all the protein with breakfast. All right. Okay. And then, yeah. You're starting off well. And my avocado and my guacamole and my honey, and Oh, yeah. Sounds like a really good breakfast, actually. You're making- It is. I need to go eat my lunch soon. There you go. We should probably get through it. And gluten-free bread. Do not do wheat. I do not do wheat.
If you're intolerant. You're talking about intolerances, right? If you're- Oh, yeah. I cheat sometimes, but not on a regular basis. I get that because I don't do well with dairy. If it's fermented cheese, I do well. I'm okay with that. But if it's dairy, I don't do very well. Sometimes I will cheat and my stomach says, No. No, don't like that. No. Interesting. I'll be like you. All dairy, I mean, like cow and goat and lamb or sheep's milk? Oh, for me, I can do goat.
I can do like, fermented cheeses as well or like, cheeses that are very old and the good quality of cheese I can do. But whey, for example, or casein or... Yogurt, I don't not at all do well with. How funny. Usually, that's one of the things that most people can. Yeah. It just shows that everybody's different, right? Everybody is different. Yes. Which is I feel sad about that because there's a lot of protein, too, in your yogurt and your... Yeah. No, I get goat yogurt.
Goat yogurt? Yeah, I think it's goat. So I have that. That's my lunch, part of my lunch. Amonds and, I don't even remember what else. Raisins. There's a whole bunch of stuff. Granola. Sounds healthy. Yeah. Excuse me. I try. I try to do that. Anyways, probably a good place to wrap up. So I can eat. Yes. Now, I'm hungry. There you go. Thank you. Well, good. There you go. That's good. Thank you so much for having me. Yes, it's been my pleasure. It's definitely been my pleasure.
I will end this as I usually do, which is that neither of us are doctors, and this is not medical advice. If you're having issues, please go and see a doctor and get it taken care of. Don't try and do self-care that way if you don't know what it is you're caring for. I will be seeing everybody else next week.