The Livy Method Podcast - From the experts: Perfection is the enemy of consistency.

Episode Date: April 21, 2026

Finish this sentence: "You will never reach your weight loss goal if you..."
Hard to do, especially with what we’ve been told for the last 20 years.In this expert panel episode, Gina Livy is joined by leading health professionals to unpack the real reasons weight loss can feel so complicated, especially when focusing on making it sustainable. The conversation weaves together insights on hormones, mindset, gut health, sleep, and supplementation, highlighting why sustainable weight loss isn’t just about food choices, but about unlearning diet culture, addressing individual identity and history to build habits that actually stick. Gain a deeper understanding of why perfectionism is actually the thing keeping you stuck. Why waiting to feel motivated is a trap. Why the scale has been lying to you about what success even looks like.You can find the full video hosted at:https://www.facebook.com/groups/livymethodspring2026To learn more about The Livy Method, visit livymethod.com.Contact info:Dr. Beverley David:IG - @drdrbeverleywww.yourpsychologycentre.caDr. Olinca Trejo, ND:IG - dr.olincaemail - [e-mail]. Paul Hrkal, ND:IG - @drpaulhrkalwww.paulhrkalnd.com Hosted on Acast. See acast.com/privacy for more information.

I'm going to be honest with you, this podcast is unapologetically a hot mess because that is what midlife feels like sometimes. Why, though? And how do we make it better? Do we all just need facelifts and gLP ones? I mean, let's talk about it. No bullshit, no wellness wangery here because we're trying to make real change and change is hard. But we're in this together. Welcome to the Living Method podcast.

So great to be back with some of our guest experts. The conversation never gets old. Hey, I just, it never gets old. I'm going to dive right in and introduce our guest today for all of our new members. We have Dr. Beverly, David, clinical psychologist, sleep researcher. We talk about your diet history. We talk about all your fucked up issues, all your shit, basically. She's like therapy for all of us.

I'm not even going to get into that because the conversation really runs the gamut, depending on where we're at the program, what's coming up for us. Then we have Dr. Linko-Treyho. I like to call her our hormone queen. I mean, so much more than that. But she truly loves hormones, and she has a way of breaking them down for us. That just makes it a very complicated conversation very simple. Everyone, of course, wants to talk about menopause.

We will discuss that. But, you know, hormones are relevant to everybody. And then we have Dr. Paul. I like to call them. I don't know if people say OG anymore, but if we had one, it would be Dr. Paul. You know, Dr. Paul originally, we started talking about supplements. That conversation has evolved over the years. I want to actually get into that part of it, but hi, welcome.

Nice to say everybody. Good morning. So Dr. Link is coming to us from Spain. She's trying to fool us with a bland background, but it's probably doing it again. Good for you. This is how committed I am to you guys. It's true. wherever I am, I'm coming from anywhere.

Stay rid of me anywhere. Well, we're all committed. You're all committed to obviously what you do. Paul, I'm going to actually start with you because, like, how is the conversation evolved with us? We started talking about supplements. Obviously, that's very important. What do you think is the relevant conversation here, knowing what people are trying to do?

Obviously, reach their weight loss goals, but also trying to be healthier. What the fuck do we do here? How would you explain? How can you help? I think probably the simplest way that maybe all of us can explain is that all of us have seen people going through the program. So we have firsthand experience with the individual struggles that many of you are dealing with. And we're basically just willingly sharing those clinical pearls and experiences with everybody on the program. I think the evolution has been exactly that.

We started the conversation around our areas of expertise. But in reality, if you are really focused on holistic person-centered care, you're going to have to address a whole bunch of other things that maybe is not the thing that's on your bio, which my jam is supplements. I've been in industry for almost 15 years. And so that's how it started. And we break all that down. We come from an evidence-based perspective.

But then we kind of focus in on the person-centered perspective and then have conversations around like why weight is not moving. And that actually, I would say all of us have key insights into that area. We talk about, you know, what is, what are some things outside of the actual number on the scale that we're looking for? We have conversations around gut health. We have conversations around mindset. And yes, even as a naturopath, I know, Alinka, you work on this from a hormonal perspective and this is your jam, Dr. Beverly. But we work on mindset. And I, You and I have had lots of conversations around that. And so, you know, everything in between from how to have a productive GLP-1 experience

to why your weight's not moving. So we tackle all of that. And as a functional medicine, kind of a naturopathetic doctor, that's kind of what we do. Yeah. And here being a member and following along, you have access to this information that you wouldn't normally have access to, right? I mean, I've gone to all the obesity conferences and doctors are just not trained. when it comes to weight loss. This is why they're always like, try this, try that. And of course,

you have your brilliant obesity medicine doctors like Sean Wharton and Sandy Van and whatnot, but that has become very specialized and you really need a team. And if you don't have access to a team or resources to a team, this is kind of like the next best thing because these guests, they understand what you're trying to do and where you're at in the program. So the conversations are very focused. I'm going to go straight to you, Dr. Linka, because I know Dr. Beverly is working on her acronym over there. I saw her writing it out. How do you think the conversation, what is the conversation? And how do you think it's evolved over the years? Yeah, honestly, I think that the movement towards unlearning everything we believe to be true about weight and weight loss

and learning actually what weight loss and sustainable weight loss means, right? Because most of us can lose weight. And most of us have to be true. And most of us have to be able to be weight loss. And most of us have been told to eat less and exercise more. But it's the keeping the weight off and it's actually changing that lifestyle. And it's all of the different components that go into this, right? That you've been to every obesity conference. You know, every obesity customer is like, this is the most small. And we figured it out, right? In a way, in a 91-day program that really, really, this is actually what I love about it being a membership. It's an ongoing process, right? And it's a process of, like growth and healing back a bunch of layers of things that, I guess, hindered your progress,

whether it's mental, physical, or emotional, so you can move forward past a lot of these barriers, right? Because just like there are hormones that get involved and inflammation that gets involved, there is that mindset that Dr. Paul was talking about, right? There is that negative thinking of like, what if I fail? And then you stop trying and that you do fail. And so when we take all of that into consideration and we, legitimately break down the, you guys, like for sure there's a calorie component to this

because nobody here is saying you can eat all of the donuts and drink all the Coke, I wish. You can still lose weight and like maybe. You know, we're trying to give you a lifestyle, not just to lose weight and keep it off, but to feel like your best self for the rest of your days. Yeah, to not lose weight, to not maintain your weight, to just get to a place to live your life. So you can trust when to eat, what to eat, how much to eat, you have the tools and the skills to ebb and flow with life, you know, when shit is hitting the fan and life is hard, you know, that you don't fall back into old habits. Dr. Beverly, I guess, you know, the mindset piece

is so huge, right? And more and more, they're starting to talk about cognitive behavioral therapy as, you know, part of anyone's plan when it comes to reaching their weight loss goals, let alone like any goal in life. Why is that so hard? And what's the converts? Oh, God, I'm going to ask you 15 questions now. But she has an acronym for all 15. Yeah, what do we need to know about where psychology fits into this? Like the mental part of things. It's not, to your point, Dr. Alinka, eat less and exercise more.

The mental part is a huge part of this. I know, Paul, you touched on that too. Well, in a nutshell, what we'll talk a lot about when we bring the psychology component to this, is the combination of what makes us a human being. And that's the thoughts. What do we think? So everybody is probably full of thoughts right now. It's prep week.

What are you thinking? So let yourself start right at this, you know, the starting gate, the starting block, the starting, just think, how am I thinking? What do I think? Am I thinking I can do this? Am I thinking positively? Am I thinking this is it? Am I set in an intention? How am I already noticing my thoughts when I'm about to embark on this new journey, this new opportunity?

Feeling, so we feelings, humans have feelings, our thoughts and our feelings collide all of the time. How are we feeling today about this? Are we feeling anticipation? Are we feeling excited? Are we feeling a bit doomy or dread or do we notice doubt is around? Notice those feelings. our behaviors, this program is going to help you pause looking at all of these, our thoughts, our feelings and our behaviors. Our behaviors are what we do as well as what we don't do.

For those people who have tuned in today, that's a behavior. Okay, you're opting in. If you're tuning in later, you're opting in, you're listening, you're prioritizing. I want to listen to that. I'm going to have a growth mindset and I'm going to listen to this information. So behavior is, you know, preparing, it's planning, it's speaking to our families, it's going for the walk, it's doing the things and it's not doing the things. So notice our behaviors and how they align with our feelings and our thoughts. And then our body. Our body is there all of the time that might feel excited or feel anxiety or feel low or feel like that or lack of motivation. And we're going to, be slowly addressing all of this so that together we can holistically manage the thoughts and feelings and behavior that have probably held you up in this journey because we are so creatures of habit. We are hardwired with our negative thoughts and our negative dialogue that Gina and the team are going to help you start thinking differently. And I wrote it when we were tuning on. I thought

sustainable change isn't willpower. It's wiring. It's wiring. It's rewiring that highway that for many of us, we've been driving this highway for such a long time. And now we're going to start making some side routes. And we're going to, I hope, marvel and be wowed and have the aha moments that Paul and a link with lovely Dina who's not present today

will help us all start thinking differently about ourselves, our body, nutrition, fueling, power, energy, what we look like, what we think we look like. It's such an opportunity. So I hope anybody that is in fear-based today looks at this is an opportunity instead of a, you know. You know, well, I guess we're done. I guess we can come and you can go play tennis, Paul. It's great. Go back.

Sometimes we're ready, isn't it? When you invite us for the prep week, we're ready to. Yes. You know, it's this feeling of, oh, I hope we can help your members come along for this journey to think, let's do it. Let's do it. Yeah. Let's get her done, as my dad used to say.

I love that. You are rewiring how your body has come to function physically and how your brain has been wired as well. The thoughts and the feelings for a lot of people. that's going to be the work, right? When you're frustrated, when you're this, whatever that feeling is, that's the work for you, right? The food plan is that foundation and that routine. I want to get into success because I just went through some of the survey results from the winter program and they're great. You know, even people who didn't reach their weight loss goals are like, I failed, but I learned this

and I learned that. And I was talking to Tony last night and I'm like, maybe we need to redefine what success is because everyone is measuring success by the scale and the scale alone. But before I get into that, and I see you nodding your head, I want to be very upfront. If you can finish this sentence, you will never reach your weight loss goal if you. Let's put it right in people's faces. You will never reach your weight loss goal if. Alenka, you want to go? Sure. Yeah. Um, you, are trying to do it perfectly all you're trying to do all the things perfectly all at the same time yeah because i and i live by this i i really truly think that perfection is the enemy of consistency and when you have and you go into this goal right as with this perfectionistic uh mentality and your

results focus and you think if i do a b and c then the scale should do Y and Z, right? And so then the problem is that that reduces what you're doing to a equation that biologically is impossible, right? It's not a simple math equation. And so to have this expectation that your effort only matters is that the scale goes down at a predictable rate and have this all or nothing mentality really comes from the rush of diaculture, right? And so if you're going into this with, I have to be perfect. if I'm not perfect, I'm going to fail. In a way, I think that we're failing already

because you're missing the point that this is breaking down everything that we've learned through diet culture, right? And this is about success looking different from different people. And I think, you know, I thought about this today too because I'm learning a new sport in my 40s, which zero out of 10 recommend, but like maybe 100% recommend. And it's so interesting because I think that that perfection, mentality, you know, I'm a, I'm trying to rewire my perfectionistic brain. And the,

what I find is that the harder I try to be perfect at the sport that I'm trying, the worse I actually am on the court. And like the more I miss. And the problem with that for me has also become that then I failed to understand the fact that success, if success was, if I wasn't perfect, then I just felt like when I wasn't going to be successful. Right. And I, I think success is very different for different people and people's trajectory are very different. And success for you on a day-to-day basis can look very, very differently. Right? For me, that can be, for you, that day can be, you know what, I don't have the bandwidth to do anything.

Success is just showing up to this conversation because that's all I have. Tomorrow, it might be, I'm doing all the things and it's amazing. And the day after that, it might be, my God, I have like nothing left to give. I'm just going to focus on my water. and the basic meal plan, right? And so this is what I feel, you know, that's a very long sentence ending, but it's a run on sentence.

It's a run on sentence. I am known for that. I am Mexican, you guys, we just do that. But it is the consistency and the consistency and understanding that if you let go with a perfection, the consistency can look like small failures and big successes. and like obstacles and all of the things and it's just part of the journey and part of the dance and

that's how you move forward. I think that that's actually what success is and that's how you get to your goals. It's not through perfection. Perfection doesn't want. Yeah, I have that all or nothing attitude. I'm like, this is either going to be a huge massive success or a complete fucking disaster. And Tony looks at me all the time. He's like, a little bit of the ground. I love that. I guess, you know, let's combine that then, Dr. Paul. Like, you know, you're never going to be. You're never going to be successful if and then you know let's let's see the other side of that of what you think someone someone could define success as yeah i i think just i was thinking about that that query that question you'll never be successful you'll never reach your like weight loss goal was the

original question i actually want to challenge that and i like i actually want people to think about you will not reach your health and weight loss goal if you don't challenge yourself And that challenge yourself, I want people to think about in a couple ways. We think of challenging ourselves as doing something hard, usually something physical, like I need to lift more weight at the gym. I mean, that's just basic. Everyone understands that if I want to get fitter, I'm going to have to exercise. And the whole principle of exercise is that you have to challenge yourself.

You have to do something hard and your body adapts. But we can apply that to this journey. And in fact, I want people to challenge first and foremost starting today their preconceived notions about what they think a weight loss program is. Coming into this, especially if this is the first time that you've been part of the Libby ecosystem, you're going to realize that this is different in a lot of ways. You're actually patients come in and say, you know, Dr. Paul, I'm actually eating more than I've ever had on a program that I've stand to be for weight loss. but I'm eating at the right time. So in that sense, I need you to, I like for you to challenge what you think you should be doing. And when you challenge yourself, when you challenge your thoughts about all the years and maybe

even decades and maybe dozens of weight loss programs that you've gone through, you are then preparing your body to make a change. So you have to challenge your thoughts. You have to challenge your preconceived notions. and then there's the straight up, you have to just challenge yourself to show up every single day. Kind of just like a link that said, you know,

it's about the consistency. And that's honestly, that's hard at times. And there'll be some weeks where you're going to be like, this is easy, I'm breezing through it, I'm feeling good, the scale's moving.

And then there's other weeks that you might experience what you'll learn is detox symptoms. And you'll experience possible setbacks. So many. people that are going through the first program, they have such great success because they're so committed and it's things fresh and they're exciting. So if you've gone through this program multiple times, then I'm challenging you to refresh your attitude, refresh your approach and look at, okay, you know what, what are ways, what are the few things that I, you know,

that's just, it's been too hard. I want to leave that. You know, every time I eat that croissant that I'm gotten in the habit of eating, you know, every Thursday and Friday and Saturday. I don't want to give that up. Well, maybe this is the time that you're going to challenge yourself to do that. So again, don't have to be perfect, but I think you have to show up and be consistent. So my message to you is challenge yourself and maybe just sit with that and write down four or five ways that what that means to you. Yeah, I love that so much.

I had someone reach out this morning and been like, oh, I just, I just failed yesterday. I just, I don't think I can do this. And I was like, I honestly didn't know whether to write this person a two-page response or just let it go because I don't know if I can help you if that's your mentality on the first day. So obviously I want to help everybody. And it's so normal, though, to think, oh, I've already fucked this up. So it's not going to work for me. When I think that's the theme I want to get across to people. I had an opportunity on the weekend to meet some of our members.

And there's always a story there. Oh, I did this program. It was great. Then this happened. Then this program. I'm like, what do we forget about the program? Tell me what happened in your life during that program.

It happened in your life during this program. What happened in your life? What's going on in your life right now? And it's that ebb and flow. We're taught that diets are like one and done to starve yourself, lose the weight. That's it. We know that never works, right?

We know that never works. You know, process and someone's like there's a lot of P words here right and and yeah so without using P word did you do a whole acronym with P's Dr. Beverly but without I could do I could I say pause a lot don't pause process progress perfection. Oh we're all about the P's around here um what do you what do you say dr. Mowley what like so the finish the sentence exercise okay so you will never reach your weight goal if you wait to feel motivated before you begin. So we talk about this a lot. They get this waiting to feel ready or waiting to feel like everything is just right so that we can start.

And most of the time things are not just right. We've just got to start one step at a time. And that's the same with anything, isn't it? If we're waiting to feel like it, we might be waiting a long time. But when we do it, then the feeling comes. It's like we're a little solar battery that then the energy comes and then the motivation comes and then we've got momentum. So motion is lotion. Do the thing. Do the small bits.

And, you know, we, to the point of every day and sometimes it can be difficult, I also wrote down, we don't need to feel it. We need to practice it. So when you don't feel like it's working, we still need to do it. Okay, because we're notorious for being poor subjective raters of our own successes. It's hard for us to know, you know, so don't trust ourselves, you know, just because the voice is saying, oh, yeah, this is a bad day. It doesn't mean it is a bad day at all. Yeah.

Because behind the scenes, lots are still happening. Your brain is starting to trust you. Your body is starting to trust you. The wiring has happened. So what's happening. So remember that. We don't need to feel it. We just need to practice it.

So when a link is on the tennis court thinking, I don't feel it. I don't feel it today. Her muscle memory is still learning it, you know. She's turning up. She's doing the thing and her body is listening. And that's what we're all doing. So yes, that's my, that's, I think that I could have, I could, there's so many things we could have finished that sentence with.

but everybody at home listening and tuning in do the same exercise, write it down and think, well, how would you have finished that sentence? Yeah. Oh, yes. Well, they're doing that in the comments and I love that. And you're all going to be back. You're all going to be back. This is an opportunity for our members to kind of get to know you, to hear a little bit from

you, to have a takeaway, right? I would go back. Listen, this conversation is going to be available in our guest expert guide in the group, in the app, also available as a bit. podcast. You can download it on all podcast platforms. Before we go today, we have like one minute left, 30 seconds left. No, 45 seconds. What's one takeaway that someone can do right now today that is going to, I don't want to say set them up for success, but just one takeaway that they could feel good about, maybe that they can repeat. Maybe that is like, I don't know, just say something

before we go. That's brilliant and amazing as you all are. I can start. I think as you're going to listen to all the guests and as you're going to go through the program, you know, one of the sneak peek takeaways is that this is a program based on mindset. And it's not that what you're being asked to do is difficult. It's as already, everyone's already shared. It's about showing up. And It's not like it's a starvation diet. It's not like you're going to be massively chloracrestricting. So there's not a lot of pain, but it's about, and this is actually sometimes more difficult. It's about actually sometimes sitting with the way that you feel about something.

And really the call is to be more mindful about how you eat. So it is in a sense the mindful way of eating and losing weight and optimizing body composition. and having more energy and all the other ends we can add to it. Yeah. So I would really emphasize people to just lean into the mindset and, and being mindful every single day. And ultimately, the world we live in right now, Gina, is actually pulling us in the opposite direction.

It wants us to be mindless. Yeah. Endless scrolling, endless, empty entertainment, the lack of substance, the lack of relationships, isolation. I see it in my practice all the time. And so this program's a breath of fresh air in the opposite direction, asking people to be more mindful and engaged. And you're going to start learning about things that you're experiencing

that maybe you've suppressed for years. And I think that's special and incredible. And so I invite you just to get on that journey and prepare to be kind of amazed by your own process and you really are going to get out of it, what you put into it. This isn't showing up about getting an injection, your butt that's going to burn fat off. That doesn't work,

and you probably all tried it. And now we're looking at trying to do this sustainably. So mindset is the key, and I hope people lead into that. Yeah, it's so true. It's not, it's a great weight loss program, right? It was a great weight loss program. For 30 years, it's been a great weight loss program

before GLP ones as a complement to GLP ones. I love that you said mindless. I'm going to add loneliness because we also have a great community. And what they're trying to do is dampen our appetite for life. Everyone's trying to make their appetite go away when we want you to be in tune with your appetite

and enjoy all the yummy bites of bits that come with life. Wouldn't that be lovely if that was success? Wouldn't that be lovely if somebody said, I am looking forward to having the appetite for life back for having the energy to run around with my grandchildren, of the energy to host something at the house. Like that just made me tingly, Gina. And not be a slave through our feelings,

not be a slave to our emotions. And oh my gosh, I can't resist the cookie. It's sitting there. To me, that's like happiness is that you're not being ruled by your emotions. You're actually living presently and making conscious decisions

rather than just kind of like going through the motions and just kind of like reacting to, you know, the impulse, I mean, so much of everything is trying to go back, you know, all the time. And so we're hoping to kind of get people plugged back in and turn back on. Yay. Ooh, love that. I love that. Turning us on. Right? Turning this on. Yeah, absolutely. We could do so much with that sentence, but we're not. We're going to skip over that. I just let that hang. Just let me hang. Dr. Olika. You know, you know Dr. Barley, that, that, that, that, that clip of you saying turn us on is going to end up on a real summer.

Absolutely. 100%. Before we go, Dr. Lincoln and Beverly, I'm going to give you 30 seconds to share. Okay. Okay. So I was going to say the you'll always get out of it when you put into it 100%. I also think that just the way that we're talking about the, you know, the thought process.

I want people to let go of the I shoulds. I must. I, you know, all of that, that chitter chatter that comes from the restriction mentality. But ultimately, what I want people to remember, honestly, through these 90 days of the program is that so much can change in the next three months and so little can change. And that is 100% up to you. And I think that the thing that always keeps bringing people back to, you know, to their goals and their mindset and their change and why I want to make the change is why are you here today, you know? And like why, like, why do you want to lose weight?

Why do you want to change your lifestyle? And I want you to believe in the version of yourself that showed up today for the next 91 days. That version that decided that you wanted change, you wanted more energy, you wanted to like thrive and not to survive. Like that is a version of you that I want you to remember when things get hard. And when you go to a party and when you eat that croissant. And when you don't want to show up, like, that's the version of you that I want you to come back to so that you remember why you're here and why you decided to sign up today. Yeah.

Love that. Brilliant. Yeah. Because we all feel that version of ourselves inside. We know. Like, we can touch it, feel it. We're like, ah. What is the sport you're learning to, by the way?

I just need to know quickly. Oh, I mean, I'm learning a lot of things. but it's tennis. I literally just picked up tennis like four years ago. Yeah. Okay. Okay. I digress. Dr. Bevin, I'm going to give you the last word. Fast as I can. The acronym Today Team, start. St.A-R-T. And I want people to start every day, every day, every afternoon. You don't just start at the start. You start every day. And not start over. I just want to be not start over. Okay. It's fresh, fresh every day to be thinking, yesterday's happened. Today is my new day. So S, set the intention. Remember what Alinka said, why are we here? Every morning, think, why am I here?

What am I looking forward to? What is my intention? T, think awareness. So think about what Paul is saying, mindfulness, through your day. It's the actions and it's the choices and be involved in your life instead of on autopilot. So being aware, act, act small. These are small things, okay, I don't want people to feel overwhelmed. Small steps, small steps stack up, okay, small changes make big differences. Repeat daily, repeat daily, pick that thing, you know, if it's starting your morning with your water. Repeat it, repeat it. Our brain loves consistency. And then it doesn't become effortful. It becomes easy because it becomes automatic, how we move around the kitchen. And then T, trust the process.

Go back to what I said, you know, we don't need to feel it. We need to practice it. It's happening. Even if you don't see it or notice it yet, it's happening on the inside. So trust the process. And every day I want you to think start. And then bring that to your mind and then move through the day accordingly. So go for it.

You've got this. You're here for a reason. It's time. If this isn't the best conversation, come, come on. This is it, right? Like, it's just when I'd like package this up, like this. This is exactly what I mean by we are going to do everything we can to give you the tools, the resources. We're going to have the conversations.

We're going to share the knowledge that you need to not just fucking lose your weight, but be able to actually maintain it and sustain it. We are here for it. here for it. To support you for it. I love you guys. Dr. Beverly and David, you can find her at your

Psychology Center.ca at Dr. Beverly, Dr. Dr. Beverly on Instagram. Dr. Paul Herkel. You can find him on Instagram at Dr. Paul Herkel. You have a website.

Dr. Paul Herklin. NAPT.com. And then Alinketrejo, Dr. Alika trajo, uh, on Dr. Dr. Dr.

Alinka on Instagram. We're going to put all this information on the podcast. This will be available. Elibosa podcast, you want to listen later. We're going to add all their information. We're going to be also letting you know what they're up to throughout the course of the program as well. Dr. Linka has a new hormone course.

Starting when? I do. Starting May 6th, it's a week and a half. I know. I am so excited. It's hormones, inflammation, gut health. It's all the things. All right.

We are going to cover all things. Okay. Amazing. They're always up to great stuff. So we are going to keep you up to date with our e-mail. when they come on where you'll let you guys know where you can find them what they are doing we can only do so much we try to do everything in here but we can only do so much um have a fantastic thanks to everyone who joined us today live listening after the fact thanks for your comments for your

questions and of course thanks for our credible guests i'm excited ah i'm excited it's going to be a great 90 days uh have a great rest of your day everyone and we'll see you next time bye everybody