Episode 128. What is better Cardio vs Resistance Training & How do you know if you have food intolerances?
Episode 128. What is better Cardio vs Resistance Training How do you know if you have food intolerances?
In this episode, we begin by exploring which style of exercise is most effective for achieving aesthetic goals. We compare cardio alone to cardio combined with resistance training, and resistance training alone. Then, we delve into the topic of food intolerances, including the causes, common triggers, and personal experiences of recovering from food intolerances. Additionally, we address listener questions, such as whether weight loss can be achieved through diet alone and what is considered the "king" of exercises.
As always thank you for your support and engagement, it means the world to us!
Episode Relevant Links:
Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18-65 years old) who are overfat, or obese; systematic review and meta-analysis: https://pubmed.ncbi.nlm.nih.gov/25973403/
Reach Your Potential: A Guide to Setting and Achieving Your Goals: https://www.in-situcollective.com/collection/p/goal-setting-workbook
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What is up everybody? Welcome back to the Insitu Health and Fitness podcast on the Friday show. We wrapped the week up with interesting facts, teachable moments and listen to questions. We do all this in the hopes that some of this information hits you in the brain just right. So that you go off and use it and live a long and healthy life.
01:18
So last week I teased a study about aesthetic looks or how to get the best look, and the question was what gets your body the best body composition. So looking at the best so low body fat. And higher muscle. And the options were cardio or endurance training only. A mix of cardio and resistance or just resistance? We are going to talk about that last week. It feels like it was a very long time ago. Do you remember what I voted for? Just resistance. No, cardio and resistance. I don't know. Now you said you did say resistance. Training because it does make sense. So if you're looking like. Bodybuilding is the sport of trying to make your body look the best possible way. It gets judged on how it looks, and then you win on how I guess, how good you're looking. To a certain extent, that's true. But obviously I feel like you're gonna tell me that I'm wrong. No, that's so resistance training is right because I wanted to bring this study up because there's a in the fitness influencer world of the world I sort of dabble in. I guess you could say there's a whole thing about going, like debunking. The myth that cardio is bad for your muscle gains. So this study did is was a meta study of. I think about 120 studies and it come up with resistance training only. Is the best way to build muscle and lose body fat or get the best looking body possible? Um, and yes it is.
03:00
And then I'm not saying cardio is bad, but. In the bodybuilding industry for forever, since the Arnie days, it's like cardio. Don't do cardio because it ruined your games. And like I said, there's a big thing going around now by a lot of big influences. That know what they're talking about, saying cardio doesn't ruin your gains to a certain extent. It can actually help you build more muscle to a certain extent, but it's just funny like this time of the year. Everybody just goes for cardio only, yeah, right. And I think people get a lot of mixed, a bit mixed up about what is cardio and what is resistance. Because you got 45 CrossFit, all the boot camp styled. And although they got weights and you're lifting weights and moving weights around and doing pull-ups and gymnastics and all that sort of stuff, it is still cardio. Because you're doing it at high intensity. Yeah, and. It's different for everybody. But say once you get over 30 reps continuously, your body changes over its energy systems and it's technically considered cardio. And again, that's going to be different for everybody. But yeah, if you're doing, it could be 20 reps for some people. So as soon as you sort of get your heart rate up and your heart rate pumping, your body switches the energy systems and you're pretty much doing cardio instead of. Anaerobic for muscle building. So your heart rate up to the extent where it's like hard to catch your breath because your heart rate definitely still gets up when you do resistance training, yeah. Definitely. And I was actually having this conversation for client the other day. She's just started. She's just about to finish her first phase, which is very basic. And she's even saying, so can I do more wraps yet? Oh, really? Yeah. And I'm like, just, just wait, it's coming, so you slowly build up and this is what I'm saying. So if she was to go straight to the last phase, which
05:00
is quite high intensity, so you do super sets of legs. That would be considered cardio for her, but because we're going to build it up over a couple of weeks, a couple of months, sorry. Budds harm. She gets to these supersets and one superset. In her program at the end is. Let's say back squats and then lunges. So you do a set of heavy back squats for 12 reps into 20 walking lunges with dumbbells. So both challenging movements, combine them together. Your heart is going to be pumping, it's going to get your heart rate up. And yes, that is going to borderline on the edge of cardio. Um. But she's built up to it. She's not starting there. And this is where a lot of people get this wrong, especially this time of year. They just jump straight into the high intensity stuff. And wanting to build muscle and change your body composition, build muscle, lose body fat, all that sort of stuff, you need to do the opposite. You need to sort of work up to that, yeah, instead of just going straight to the top tier. And obviously when we're talking about like running or rowing or consistent cardio, that should be in your schedule. In your program, schedule weekly anyway. A lot of people. You know. We walk every single day. Yeah, I'd consider that. Some nice walks would be zone two. Yeah, well, also depends how slow we are as to how hard the walk feels, but I I think that. Like people either want to be in one camp or the other camp, you know what I mean? I think that people struggle a lot to come by, dabble in both, like do a little bit of cardio, a little bit of, yeah, cardio and a little bit of resistance training. But it is so funny to me that. Like you said, everyone immediately thinks that they have to do cardio to get in shape at this time of the year.
07:00
Like we have seen so many people running when we go on our walk, like our daily path. Um. But yeah, even I sometimes still feel like if I feel not satisfied with the progress that I'm making, I'm like, oh, maybe I need to do more cardio. Yeah, when really, I probably don't need anymore damn food, to be honest. Yeah, and that's the thing. People overlook food. And that's the thing about this study. It's studied, obviously. People that train well and most people that train well have their diet diet dialed in like they know what to do with their food. But a lot of newbies coming into it or even intermediates you could say. Focus too much on the exercise and what exercise is best. I need to do more high intensity cardio because that burns more fat, which is completely wrong. But how about we look at all the other things and that's why, yes, this study does say resistance training is best for changing body composition. And yes, it might be, but. Like, what other factors are there? Yeah, so many other factors. And yeah, and also. Like obviously not everybody listening to this podcast is going for aesthetic goals. And I think that often the people that are going for aesthetic goals. Don't use cardio in this, like for the purpose that it is there for, which is to improve your cardiovascular health, right? Yeah, like your general health, like your heart health, like. That's that's what cardio is actually doing. It's improving your heart's ability to pump blood, whereas resistance training is improving your muscles. Ability to move mass through gravity or whatever. Yeah. And when you do both of them right, with the intent of I want to look after myself, I'm doing this to improve my health and Wellness. You get results anyway, yeah, people focus way too much on. I need to do this type of exercise to get this
09:00
type of results. And when image results, yeah. And when you focus on the fact that you want to do it for your health, I think it's a lot more satisfying. One because you're not constantly looking for like, physical change. Like, you'll still be looking for it, but it's not like every day you're jumping on the scales or taking a progress picture looking for the change because you're chasing that aesthetic goal. You're just trying to feel good. And then the byproduct of that is also looking good. So many of my clients that have come to me looking just to improve their health and go into the each workout or. Diving into the nutrition just to improve their health and feel better, have more energy, get crazy results. Yeah, I'm actually blown away sometimes how fast they actually get results because they're just focusing on the health side of things, which is a lot easier to stick to because if you focus on the health side of things, you don't actually. Want to do like the behaviours like drinking alcohol, eating a lot of junk food, over sleeping or under sleeping, not getting enough. You don't want to do that because it's not a part of your end goal, whereas. Ohh, online especially, like, people glorify that you can still do all of that stuff and get an aesthetic goal. Hmm. If that's what you want, you know what I mean? But in the end, like in the long run, then it's really hard to maintain. Yeah, and yeah, you definitely can party and do all that sort of stuff and get goals, but. It's very unhealthy and as soon as you stop, those goals disappear super quick.
10:34
And again, this topic's just done a full 360 go on sort of 180 gone from what exercise makes you look the best to focus on your health. And I just wanted to bring that study up because when I asked the question of what do you think is gets you the best looking body, everybody's like excite, like worrying about exercise. What I'm trying to say and this whole conversation wrapping it up is focus on the things that matter to your health first. And the rest will follow. Because anyway, I'm going to leave it because I could carry on more and we've got more topics to get through.
11:59
Yes, I have a very interesting, I feel like offbeat topic for us to talk about and that is food intolerances. We probably haven't spoken about a topic like this for. Ever. I don't even know if we ever have because it's a little bit out of our realm of expertise because neither of us are a dietitian. But I have a **** load of first hand experience with it. So I put a story up on my Instagram on Wednesday saying like having my first banana in over four years. And everyone's like, what? What do you mean? And so very Long story short, probably four years ago when Jack and I met about their nearly five years. I think. Anyway, I had a lot remember when we met. Do you remember? Yes. No. Anyway, I had a lot of. I would say health issues. Like I had really bad eczema everywhere. Um, I was extremely fatigued all the time. I had gut issues. I was intolerant to like the longest list of foods ever. And. It all came down to in the end, like binge drinking alcohol. That's what caused the whole thing because that ruined completely ruined my gut bacteria. And I would say just stress because that also has a very negative effect on your gut bacteria. So before I. Get into what you can do if you think you have an intolerance, because a lot of people actually ask me. I think I'm intolerant to this. How do I know on Wednesday, so. To clarify the difference between an intolerance and. An elegy? First, I think so. Intolerance is just an adverse reaction to food that does not involve your immune system. It causes symptoms like gas, bloating, abdominal pain, diarrhea, skin rashes, and headaches. Oh man, I just also or I constantly had a headache. Once we had to buy pet, this is
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completely off topic, but once we had to buy panadol. Probably the first time either of us have bought Panadol since we've been together when I injured myself really badly in the gym. And it was just, it was such like a wow. I've come really far moment for me because I would buy panadol like it was a part of my regular weekly shopping list. I would buy it like I would buy chocolate or bananas or whatever it was because I would go through so much panic because I always had a headache because I was eating all these foods and drinking so much alcohol. And it was just so it just was. Yeah. Yeah. I forget how much I've changed sometimes. Anyway, a food allergy on the other hand is an adverse reaction to the food that does involve the immune system. So symptoms of a food allergy generally like hives, swelling, difficulty breathing, abdominal pain and even anaphylaxis. So that's like usually you know, the people or the kids that are allergic to peanuts, shellfish. Milk eggs is pretty common actually, so that's the difference. Intolerance doesn't involve the immune system and I think a lot of people don't realise that food actually affects their immune system. Yeah, it blows my mind that people will get sick, their immunity drops or they're having some sort of. Community reaction and don't realize that it is the food that they're eating, and it's very hard sometimes to convince people that. It could be just a banana. Like you're eating a banana and it's making you feel ****. Yeah. And people. No, no, it's just a banana. Well, yeah, just a banana. But yeah, there's so much that goes into it, so much it goes into it on. Like, on the topic of bananas. Exactly. Who would think that a banana would be something that would you would be intolerant to? I think everyone just always thinks dairy and gluten, you know? So a lot of the time people cut out dairy and gluten, having no idea whether it affects them or not, and then just not eat
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any of those things at all. When actually it could be something like literally a banana or capsicum. So I've got a list of the foods just so people can sort of maybe become aware. Like when you eat these foods, how do they make you feel? Because there is a massive disconnect between food and how it makes us feel and if there was a connection there then. A lot of people wouldn't eat as much processed and junk food as they do, right? So firstly is fermented foods like fish, seafood, fermented dairy products. Cured meat, cured meats, so like salami sausages. Per shuto, is that a cure? Me. Alcohol. In particular? Red wine, beer and champagne, tomatoes, eggplant, spinach, avocados. So they are all high in histamines, which is what is like the most common theme that people are in, but can become intolerant to. Hmm. And then the foods that cause a release of histamine. So these foods aren't necessarily high in histamine, but they can cause your body to release it are strawberries, pineapples, papaya, Kiwi, some nuts and seeds, chocolate food additives. There is a bucket list of the food additives. I'm not even going to read them because it's all just gibberish. Just food additives. OK, everybody and some spices like cinnamon, nutmeg and chili powder. So I'm pretty sure I became intolerant to almost. Every histamine containing food at one point and also dairy so. The list of food that I couldn't eat was enormous. Yeah, well. I used to pop clarentine like you popped pan it on at all. So because I just suffered from hay fever so much and again I did not realise that food.
18:01
Effects. Hay fever. Yeah. Because that all those Food First lists of food that you mentioned do cause or can cause some sort of hay fever reaction. And I'm just, it's just the air today. It's just the wind when it can't be the air in the wind every single day. Yeah. And it turns out because I can't remember like. I have had like, hay fever allergies here and there, but it's only like I can tell that it's the weather rather than food. Yeah, there's a big, actually a big difference. Yeah. When I started cutting out all that sort of stuff and understanding like some of those foods I still eat and I'm fine with, but some of them I know cause hay fever for me. Yeah. And it's funny how, like, how could I not eat all of those foods back then? But I dabble in all of those foods now and. I think I'll give a little bit of a background of where intolerances come from first and then it will help you understand how maybe you can take the same path that I took, right? So generally we develop intolerances when we can't digest a certain food or compound in a food properly. Or like you could just inherit it like because it's a lot to do with um, like the enzymes in your body and your gut that have the ability to break it down. So you could inherit it from your parents. You could alter like your gut bacteria or the enzymes in your gut by like what I said, stress, lack of sleep, binge drinking, processed foods. I think that's all the like the big ones.
19:39
I forgot I forgot what I was saying. Ohh what causes it. But then another thing that I found that causes it is overexposure to all of those foods, which I think is probably the most common. Do you think that that's what? You experience like overexposure. Yeah, 100%. So like if you are having, I don't know, know, 4 milk coffees a day, cheese in your sandwich, creamy pasta for dinner, which is literally what my diet was like. You probably yogurt and something for breakfast, then that is like a lot of dairy. So of course eventually your stomach is going like OK, I don't want this anymore, let's create an adverse reaction to it so that. The human stops eating it which? Often we don't register. Well, you do realize. Or you go to a chemist, or you get a cream to cover it up and you continue eating that stuff. Yeah. Or like in my case, I kept popping current time. Yeah, hay fever tablets. To stop that. So. And how do you like once? I guess it's it's very hard. Like, it's probably one of the hardest things I've ever had to do was completely like 180 my diet. Because all the things I was intolerant to were all the things I was eating every single day. That's why I became intolerant to them, right, because eating them so much, so I literally had to flip my diet upside down and eat the opposite foods, which is very like everyone knows. It's very hard to change your diet because it's a massive part of your life. So I went to like a dietician, a gastrointestinal gastro gut doctor, an allergy doctor. A naturopath, a local doctor. I went to sozo. So many different people had so many tests. Like I had a skin prick test where they put the allergens on your skin and see what flares up. I had blood tests, stool tests. Everything. Everything you can think of. And.
21:39
Like because it wasn't a severe, I guess one, I had to have the food in my system for it to show up in most of the tests. And because I was trying to eliminate it so I didn't get a rash, or my tongue didn't swell up, or I didn't feel sick or need to go to the toilet every time I went for the test. They couldn't find specific things that I was intolerant to. So anyway. In the long run I ended up just doing a basic elimination diet and kept a food journal and they are definitely the two things that helped me. Solve all of my problems. So a food journal, I literally just wrote down everything that I ate, the time that I ate, how I was feeling like, was I stressed? Did I have to rush it? Was I at work and how I felt after I ate? Like did it make me bloat or did it give me gas? Did I get a headache? Did I get a rash two days later, like everything I could possibly write down? And I carried this food general with me everywhere and wrote everything down and then. Eventually, much to my disgust, I just found the foods that were messing me up from the inside out. And then I would pick one and eliminate that for a week. And if my symptoms went away, I would leave it out and then eliminate another one. And then if my symptoms lessened even more, I would leave it out. And then I just kept doing that. For a while, until my diet was pretty much like. Certain vegetables, not many rice and meat. And that's pretty much what our diet is now still. We have a lot of sprouts and. Or vegetables. Yeah, I guess salad, vegetables, fruit. But. And then I slowly started picking one thing and adding it back in. But like, probably not for three years to be honest. Because you can't just expect to eliminate something in two weeks. Later you can start eating it again because it takes a long time for like your gut bacteria to turn over and. Be healthy again, yeah. And like you say, you can introduce it again like. When Mac cut out dairy, she cut out dairy altogether. And yes, she has started eating dairy again. But it's only been little tiny bits at a time. Little bits. And even sometimes, you know, like, you know, you've gone too far and you have to back off. It's
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not that dairy is bad or anything. It's great for you. It's just you need to let your microbiome in your gut adapt back to it and build back up to it. And it's not going to be able to do that if you're like, oh sweet, I'm introducing. There again, I'm going to have a milkshake cheese sandwich. This that part like Creamy Pass, all that sort of stuff. Like just a little bit of a time. Stress that enough, yeah. And even if I have like, a few foods. So like the foods that I was intolerant to were like dairy, capsicum, spinach. Oranges sometimes. Mangoes, bananas. So when I cut all of those out, if I have like a little bit of cheese and then one. One time we were at Jack's sisters birthday and I hadn't had dairy forever. Like I had it occasionally if we went to someone's house for dinner and they had it in their food. But we went to a winery and I had like literally a glass of wine, but I'd had some of the cheese platter as well, and some of the fruit that I don't normally eat. And all three of those things, like my lips started getting tingly. I started getting itchy. I had a really bad headache. And it was just because I was like, oh, just a little bits. OK, just a little bit, it's OK. But the combination of all over my body was like, this is not OK, this is too much, but I think that cutting out alcohol probably helped my ability to eat the other foods, like because I drink. Well, basically nothing. Now I can eat the foods that I was intolerant to more often, whereas if I was still drinking alcohol, I think that I would struggle to, like, process those foods well and I end up with hives and everything again, yeah. We have one client and you will know who we're talking about when he's listening because I know he's going to be listening and every time he has alcohol or a big night or anything like that, a couple of days later he ends up with some sort of reaction and. It's just a cycle that you just need
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to break and go off alcohol for a long time. And because it can take up to six months for you. Even longer, yeah, even longer for your gut bacteria to populate, right. I guess you could say. And alcohol, just every time you add it in, it just you just go on back 10 steps and yeah, it does suck to see sometimes and look again a little bit here and there, it's fine. But when you're having a big night. Once every month. Or two big nights every month. It's just taking you back so many steps. And then, you know, it can be quite disheartening. So then you just give up altogether and just go with just eating and drinking, whatever, yeah. Yeah, I think. I had a really good thought about alcohol and it's just left my mind. Anyway, to sum all of this up, because I feel like I just gave a lot of information. If you think that you have a food intolerance, obviously you can go and see like a dietitian. And get like skin prick tests and blood tests and what was the other one? Stool tests and everything. But you can also do stuff yourself because I will say all of those, all that testing is extremely expensive and I mean why not try and just keep a food journal yourself first? And because a lot of the time if they're testing specifically for a dairy intolerance, that's all they're going to test for is the dairy intolerance. And am I not actually be what you're intolerant to? So just keep a food journal, keep it extremely detailed as possible. And I think a food journal is even powerful not just for intolerances, but just foods that agree with you and don't agree with you in general, like if you're keeping a food journal and. You don't have any like severe adverse reactions, but like you feel sluggish when you have a sandwich for lunch or you get a little bit snotty when you have creamy pasta fitting or whatever. Just wrap that down and
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then you know like the foods that make you feel great and give you energy and the foods that make you feel like crap and. Don't give you energy. I think that's really good to know as well. Anything else you wanted to add to that? No, we could probably do a whole topic on that. Maybe later down the track again. Yeah, there's a lot I could talk about. Actually. Do you think I should share? I've still got the photos of all of my rashes and stuff. Should I share them on social? Because everyone will be like, yeah, maybe. And yeah, again, that's another thing. People just don't realize that skin rashes come from food as well. As soon as I have any kind of. Physical problem. Like as soon as I have a headache or I used to get very bad blisters on my fingers as soon as I see one blister, or like there's, I know so many signs that my body gives me. Now I'm like, oh, I've overdone it somewhere, you know what I mean? Like, and I can pick up on it early and avoid actually making myself physically ill eczema was a big one of mine. How food caused caused me to have eczema and all the sweaty parts of my body very uncomfortable and those people that have had eczema before will know that's very uncomfortable. All I'd say is look at your diet. Hmm. Whoa, OK what have we got? What else you got today? That's it. Ohh questions. Wait, wait, wait, wait. Before we do listening questions. I have a very interesting analogy. It's short, I promise. But I found this week on the Tim Ferriss podcast, and it was if you are walking down the street right, and your dog does not get along with other dogs very well, it's likely that you're going to cross the street, right? To get away from an oncoming dog. That's common, right? We do that every day because the sausages. Savages. But it's funny how we don't do similar behaviours in our own favour. So we would move across the street to prevent our dog from growling or barking
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or feeling uncomfortable around another dog. But we won't not buy chips or not buy chocolate or not go to the part of town where McDonald's is so we can smell it and go through it, you know. Isn't that funny how we don't treat ourselves the same way that like? We treat our dog when it becomes the behaviors, if you, like, can't control yourself around chips. Just don't buy them. Ohh, you could use that analogy. I've seen people treat their cars better than their own body. That's true. Yeah, that's very true. That blows my mind. How many how much money people spend on their car each and every week. But won't spend it on, you know, buying a little bit healthier food or going to the gym. Yeah, just if you can just avoid the like. The negative scenario, yeah, it makes your life a lot easier anyway, OK, now we can move on to listener questions. The first one is, can I lose weight by changing my diet only? Yeah, 100%. Yeah, I'll say. Yes, two pretty simple just. Um, it's hard because I don't know the back story, but yeah, cut out processed foods. Eat Whole Foods. That should change things. And then calorie count from there, yeah. And then I think. Like calorie counting will just teach you so much anyway, like we always say on this. Um. And then obviously when you because like you can only go so far with your diet right? So like once you. Have, like cut out all of the crap you're eating a balanced diet, maybe your calorie count and then you feel like you've plateaued. Definitely exercise. Yeah. Did we talk about that in last week's show that people rely on exercise too much for weight loss when they don't even look at their diet? Yeah, probably. If you're if you want to lose weight, look at your diet before you look at it. Any type of exercise. Yeah, it'll give you the most progress, right? OK, this is a weird one, but I think you'll like it. I put this question into chat, GTP, and I got. Dancer. You
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give your answer 1st and I'll give my. Actually, I can't honor it. I know the answer, but what is the king of all exercises? What do you think the answer is? The king of all exercises. I did a post on exercises on three exercises I think you should do every single day during the week. So. For those listening on Instagram at Jack L Graham, you can find that. But it's not going to be one of those exercises because they're different.
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Deadlift. Yeah, yeah. So obviously chat. GTPP. Got their answer from taking all of the information on the World Wide Web and what is the most popular. So I guess that is the world's opinion of what is the king of exercises. Yeah, so. Agree and disagree. So I did a post like I said early in the week with three exercises. First one was. The first one was. Or toe touch squat. Ohh yeah so where you hold on literally holding onto your toes, come down in the squat and you pull yourself into the squat and then come up into a hamstring curl. And you're doing that and the second was a windmill, which is you have to see it to explain it. And the second was a reverse, third was a bridge. So all those movements move your body in ways that you don't normally move your body. So a deadlift is good, it's great. It's going to work every single muscle in your body. It attacks your nervous system, which is good for overloading and building strength. I said it will get every single muscle in your body, but it is moving in a plane that you move in every day. So a deadlift is literally just picking something up in a controlled form, and you can load it up to a certain weight that challenges your body, but you're constantly bending down in that way every single, basically every time he picks up. So the other three that I mentioned in this social post are three things, three directions that you don't normally move in. Which is really good to do and healthy for your body. Because like I've spoken about in previous podcasts, when you do the same motion like running, if you're running every single day and all you do is run, you'll get really good at running but weak with everything else because you're not moving in different planes of motion. So yes, it's a great exercise, but. With a little asterisks, I think yeah. And I think like maybe it is the king of all exercises but in what context? I guess like why? Like who for? But I don't. I don't think I would rate it. Like I get that it's a compound exercise so it uses multiple muscles, right, multiple joints but I don't avoid them. But I don't love doing deadlifts, especially when I've been sitting down all day because it just that. But that's exactly yeah because. I mean
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that like shape, yeah, you know what I mean? And it just feels like I've been in that shape, relaxed all day. And then to go into the gym and do a deadlift and load it up and load it up is kind of, yeah. Even and I'm even semi experienced lifter and I still sometimes. Just lose the connection and like tweak my back or whatever. So, yeah, circumstantial. Exactly. Cool. That's it. That's it for questions. Yeah. Awesome. Thanks again, everybody. If you do have any questions, as always, you can hit us up on social media. Mackinaw, always putting up question boxes most of the times. So you can put in your questions there and we answer them on the show, or you can just direct messages on social media as well. You'll find me at. Jack Graham and at MAC_in situ hit us up there with your questions. As always, if you got something out of this episode, which I'm sure everybody did. If you look, I rambled on at the start, but Mac brought it home with the food allergies, which was a good save. Obviously everybody's gonna be affected by food allergies, so please share this episode with one other person. Intolerances, intolerances, my bad share with one other person could be a friend, family member, brother, sister, cousin. Next door neighbour. Anybody share this episode with one person? Because it does help us out a lot. We've got some pretty big things coming up which I think we can talk about next week. Fingers crossed and we'll fill you all in then and we'll talk to you in the next episode. Bye.
