Nutrition Basics

DLL: So, summer's coming up, winter's gone, it's now spring if you're in Australia. Summer's just around the corner, and it's right about this time of year that everybody starts to look in the mirror and be like, here comes another summer, and I haven't held myself accountable through winter, and I've put weight on. I now need to go on a crazy diet. I think I'm gonna become a runner, might start to a high rocks. Think I'm gonna get back into CrossFit. Whatever it is, it's always this time of year that everybody starts signing back up for the memberships, buying a new pair of sneakers and wanting to start running, hiring a nutrition coach or di downloading a new app or whatever it is. So it's inevitable, which is always a tough time to stay on your accountability. So here I just wanna break down pretty much all my twenty years of nutrition knowledge as quickly as I can. So personally I have studied nutrition and dietetics at university and I have competed at the top level of CrossFit, the CrossFit games. I am an asthmatic as well, so that does play into a nutrition a little bit. And I've tried Throughout my journey of obtaining knowledge, and as you all know, nutrition seems to change all the time. My the way I've eaten has changed as I've learned and experimented just personally for me. I mean I've I went from knowing pretty much nothing back in the day and just eating lots as a teenager. And it was just all about everything in moderation to now I eat mainly meat and fruit. A little bit of like fermented dairy or yogurt or have milk in my coffees. Like I'm not super, super I'm not super strict by my standards. By a lot of people's standards, they think I'm less like an extremist. Because I I mean all all you have to do to be extreme is pretty much eat the same. couple of things on repeat and anyone would be like, How can you live like that? But there's always the analogy that I give to people when we're talking about nutrition is all these morons come out and they say, There's no perfect human diet. These people eat like this, and these people eat like this and they have it thousands of years and blah blah blah. And our teeth aren't pointy like a lion, so we're not carnivores and our teeth aren't like This animal, so we're not this. Okay. Every single creature on planet Earth has a diet, which if they stray from, they get sick and they die earlier than they would if they didn't eat that way. And the clearest example, and the one that reigns true the most, because I think it's the most easiest to grasp, is I say to people. If you went to your friend's house and they had a dog and you looked outside and they were feeding their dog, and in doing so, they filled the dog's food bowl up with fruit loops and milk, and the dog's water bowl up with Coca-Cola, zero or not, I don't care, you would be like. That dog's gotta come home with me because you're gonna kill that dog. And if that person said, I ever I only feed it this way like three times a week, just like cheat meal, you'd be like, You're a moron and you shouldn't have a dog. If we took a fish out of the water and tried to make it eat cornflakes, it's not gonna do too well. Ha there's lots of examples if we go we go through every animal. So to say that doesn't apply to us who are of planet Earth unless you think we were like put here by aliens or something genetically modified. We do have a diet that works for us. And to say that we don't is just you're either trying to sell something or you're just an idiot trying to push an idea or a coaching program or something. Now there are nuances in within this, but here's some of the things people will say, I don't react well to this or that or etc. Or There was a a time a while ago where people were getting blood tests done to see what foods they were r like allergic to or reactive to. So they would go and eat certain foods, get a blood test, and it would like, it's spiking this and that. And I say, you're allergic to red meat, sweet potato, et cetera. Now that that has all been picked apart because If you are already in a state of dysbiosis and inflammation, so you've been eating shit, not necessarily even eating shit on purpose, but you've been eating a bunch of stuff that your body doesn't like and you are inflamed, you can pretty much go and eat anything and you're gonna get an and then get a test, and you're gonna s and the test is gonna say you're inflamed. Yeah? So they're not very accurate in that regard. You need to get yourself into like a good state before you can experiment with what you can and can't tolerate. There are some general rules. Fasting is good for you. fasting twelve hours is not fasting. It's still a good thing to do. Eating for a smaller amount of time in terms of a 24 hour window than a larger amount of time is good. Eating earlier in the day versus later at night is good. stopping eating a minimum of four to six hours before you try and go to sleep is good. A extended fast every now and again is good. Crucially, when it comes down to high fat, high protein, high carb diets. What you need to do first is get yourself fat adapted and have the ability to switch between both energy systems, no matter what you're eating. And the way that you do that is by fasting, going through periods of following a low-carb diet and building up the robustness of your fat-burning system or your your ketogenic system through the Krebs cycle and being able to utilize that. ATP and A ketones very effectively. So there are times if you're going down this road and you have been eating, say, like a low-fat, high carb or more high carb diet for a long time, and you don't have the ability to switch into fat burning and ketosis. And the easiest way to identify if you don't have this ability is if you eat. And then you don't go, and then you go a couple of hours without eating, and you get low blood sugar, which can be easily identified by when you get hungry, do you feel lightheaded? Do you get irritable? If you keep going, do you get jittery? do you get a headache? And you feel like you're gonna pass out. That's all signs that your body is running out of glucose and blood blood sugar. And it's not switching to running on ketones. How it should work is even if like me personally, if I I wake up and eat high carbohydrate, low fat, low protein breakfast, say I go out for pancakes or something, I will feel hungrier than if I ate a high-fat meal, right? Because you s one, you It's a faster absorbing and digesting meal. That's first. Two, it's gonna spike my insulin and pull me out of any form of ketosis that I may have been in. So I spike my blood sugar, insulin spikes, and then I get pulled into a negative blood sugar situation. And that's when people start to experience this, these issues, right? But because I've done so much work on being fat adapted and really pushing myself physically in faster states, in ketone states, in terms of like training and and all that sort of stuff. I'll just feel hungry and then if I just continue to go on and not eat, I will just come back to baseline. In half an hour later, an hour later I'll be fine again. I won't continue to go downhill and be like, I need to eat. Don't fucking talk to me. Like until I get some food, start snapping at people and stuff like that. Won't get shaky and not be able think. You need to develop that because not being not developing that means that you need to have a constant supply of glucose, and more than likely what that leads to is binge eating. It's not necessarily a bad thing to be having eating carbohydrates throughout your day. Now the the the choice the ramifications of the incorrect choices, yes, but Having carbohydrates in your diet throughout the day and maintaining blood sugar levels isn't inherently a bad thing. But when you start to do this, because you don't have the ability to switch, so your hunger cravings, like your hunger, which is a pre signal that your blood sugar's going too low, right? It's like a signal in your brain saying like, We're getting low, you need to eat some food before this happens. And if you don't, then you keep going, you start to get all of these other symptoms. w if you don't have the ability to switch and b like plane out and you crash, usually what happens here is bad decisions. So you don't get to hear and you're like irritable, can't think, I'm gonna pass out, have a headache. You're not thinking like, my god, I need to go home and weigh out my sweet potato, my meat, and cook some chicken and avocado and weigh it and cook it all. You're like Get me a fucking snack, right? This cumulated over time, whether you're tracking it or not, leads to decreased mitochondrial health, increased likelihood of becoming pre-diabetic and insulin sensitive, and just in general a bad relationship with food and diet. So you start to associate Not eating with this starvation state, right? Not eating for a couple of hours. So then you, when you think about doing a diet to get to change your the way you look, say for example, leading up to summer, you automatically associate a more restrictive diet with these really bad times that you had. And this is gonna be Twelve weeks of hell, I'm gonna feel like shit, I'm gonna have no energy. Whereas in actual fact, if you look at anyone who's done excuse me, extended fasting, energy increases when you fast. Hunger goes away when you fast. Or it comes and goes, but it gets less. Because your body goes further and further into ketosis, right? So the the way that our physiology is designed and why we store fat as this blubbery adipose tissue, which we all hate, is that it literally takes any excess energy that we eat and stores it. Right? So then when we're hungry and we're now eating less calories, less energy, we're putting less in than what we're putting out, it starts to pull that. It's like having a reserved petrol tank on your car or a jerry can load on the back of your car. Fill the fuel tank up. When you're using more than what you need, it either pulls from the long range fuel tank or you fill it up from the jerry can without going to the petrol station. That's the same way that our body works, right? We just do it a different way. So When you're pulling from those stores, that energy is literally just as good, if not better, than the energy that we put in by eating. There's no difference, it's energy, right? So your body should be able to pull from that and you should feel the same. Now you will still get signals that you need to go and eat because your body is designed. This way that when you are starting to draw from your stores of fat, your body calculates, okay, we're now drawing from our reserves. We can d do this, that's fine, but we're gonna need to replace this because there there's only a certain amount of time we can do this for. Right? But whilst you're going through that process, you shouldn't be f feeling like death. Now Maybe definitely, if you're still training hard, your performance may come down because you're not putting in a surplus, so you're not recovering as fast. But when we're in a deficit, we're not trying to set new PBs, we're not pushing our performance. And to be expected the the leaner that you get. the more this intensifies these feelings of hunger because your body starts to alarm you. It's just like when your petrol gauge is going down and it's like starts beeping and then it's like low fuel and then it's like very low fuel and then your car turns off. Same thing with your body fat. If you're really overweight, like there's there's a being a guy who didn't eat for a year straight and was morbidly obese, went down to normal. And he he did that by fasting, right? And they just replaced his vitamins and I mean, vitamins and electrolytes and stuff like that. And really healthy. But the further you get into it, the leaner you get, the more those signals are going to increase. That's normal. But you still won't have a decline in cognition, in energy, until all your body fat's gone. And also if you are really fat adapted, you won't have a whole heap of muscle loss. If you're still going into the gym And lifting heavy weights and stimulating those muscles, you may be in a calorie deficit on my fitness bell, right? Because you need 2500 calories a day, you're only eating two thousand. On on the paper, on digital app, you're in five hundred calorie deficit. my god, I'm gonna lose all my muscle. You have like however many thousands of calories stored on you. So all your body does is okay, we need 2,500, you've eaten 2,000, I'm gonna take 500 to make the difference. Right? And then you lose weight. You take 500, you lose a bit of weight. You take 500, you lose a bit of weight. Take 500, you lose a bit of weight. You go more extreme, you lose weight faster. So if you don't eat any food for days on end, you will lose a lot of weight very fast. Now, if you combine that with still training, very like after a few days, you will start to lose strength and muscle because you are requiring too much demand from what your body can assist you with, right? But if you were in a calorie deficit of, say, 500 calories a day, still eating your protein goals, like say if you want 150, 180 grams of protein a day, you can still easily do that on a low. calorie diet and then you are just adjusting the other two macronutrients to hit your deficit, you are still getting enough protein to maintain your muscle mass. Your performance may come down a little bit, but because you are still pulling from your stores, you still essentially have the same amount of energy that your body requires. You are now just pulling from your reserves rather than replacing by eating that deficit so your weight doesn't change. You're now pulling from your reserves, so your weight will go down, but you shouldn't lose a whole lot of muscle mass. The reason why people lose a whole lot of muscle mass, one you go you can go extreme, and when you're trying to get like single digit body fat and all that sort of stuff, yes. That's different to just getting in shape, having abs or whatever. You don't need to be six percent body fat to have abs or whatever. You can be like twelve percent body fat, which is extremely healthy body fat. And to get down to that you you won't lose any muscle mass. especially if you are switching into a fat adaptive state. So there are a few myths and what people need to understand around dieting. First of all, you need to develop the ability to do that. I can I can go into a ketogenic diet or a fasted state and still maintain like 80% of my performance output and still have a hundred percent, if not elevated, cognitive function and mental clarity and all that sort of stuff. Because your body's designed to do that. Now do you want to do it long term? No, because it's a good thing designed that way for a short period of time. Or I mean if you are really overweight, go longer and longer and longer, that's fine. But I'm not all that overweight. I'm I'm not overweight. I'm quite lean, so I don't need to do that. So my drop off is going to come a lot sooner. But still I could fast for weeks and I'd be fine. second to that, once you've developed this ability to switch between fat adaptation and and not being fat adapted or the ket using ketones for energy, using glucose for energy. you can set a baseline of what foods work well for you. Like for me, right? There is some carbohydrates that I can eat and not eat. I can eat them all, and I don't necessarily get sore stomach or anything like that. But again, because I am asthmatic, my airways are like hypersensitive to the things that my body doesn't like. So, for example, if I drink many types of alcohol, like all alcohol with preservatives in it, sulfites. wheat dero like wheat fermented alcohols like beer, whiskey, stuff like that, my nose will get blocked within twenty minutes. My sinus so and my nose is getting blocked, not because I have like snot in my nose, it's like airway information, like when you have hay fever, right? You don't necessarily have congestion like when you have the flu and your nose is constantly running. It's just the airways are actually inflamed, like the tissue. And it's the same thing happening in my airways, like down to my lungs. So I know that I will get asthma. Way more sensitive, way more easily triggered asthma. I might have to take ventilin even though I'm not exercising. Whereas when I'm in a good state, I don't need to t touch ventilin unless I'm going to train. Back in the day I would have to take a preventer like serotide plus ventilin. And it was because I was eating all these still healthy stuff, but I was eating lots of oats and all these other types of carbohydrates which were causing inflammation in my airways, which I didn't identify at the time. So I can eat like homemade sourdough seems to be okay, like with a long fermenter fermentation process with a good flour. I can have like I can have white rice a little bit. other than that I'll like use use them sometimes. I can't have a lot of dairy, dairy flares, yeah, like yogurt. Can't have a lot of. I'll still have a little bit that I can tolerate, but I have like a lot, like not a lot, not have not a lot of that. My staples are essentially fruit. Any fruit's fine. honey is fine. And pretty much any meat. I haven't found that I'm responsive to any meat in a negative way. So and I have gone extended times of just doing like only meat and I know what my baseline symptoms are with my joint pain, energy, mental clarity, like if I have any brain fog, my asthma is always my biggest one because I've been trying to eliminate that for a long time. So I know if I'm either fasting completely, I know what that feels like in terms of how my airways feel. how my mentality feels. If I introduce red meat, no no difference, right? The only difference is you eat a big meal, you get a bit tired after. That's normal. Introduce fruit, same thing, no decreased or increased sensitivity for my airways, no like tendonitis, joint pain sort of stuff coming up, no mood changes, no brain fog, anything like that. Introduce oats. No good. I can eat oats like say if I have oats and then that n like for breakfast, by that lunchtime my airways are inflamed, I'll have a bad s like my sleep. I've worked a lot on my sleep 'cause I've never really been someone who slept throughout the whole night without waking up. I always wake up twice a night or something that. And a lot of that was due to me not breathing through my nose. when I sleep, I'd breathe through my mouth. And I didn't really it didn't click for me until I read James Nestor's book, Breathe, where he talks about breathing through your nose versus breathing through your mouth. And they do experiments on sleep and blocking the nose and the urge to have to wake up, go to the toilet, all that sort of stuff. So I that clicked for me when I read it. If you haven't read that book, you should read that book. now when I'm eating well I'll sleep throughout the night. Maybe I'll wake up once. Again, depending on how much water I drink, like some of the times I'll train and then sauna like late at night and then I'll drink sometimes I feel real thirsty, I'll drink a lot in the sauna and then I'll wake up during the night. But on average now, especially the last like I've been real strict on my diet again. in terms of just sticking to my staples, I'll wake up maximum once a night and really for the first time ever in I'll sleep for the night, won't wake up. Which is crazy for me, right? Like I'll sleep seven, eight hours, not wake up. And my sleep scores have been like I do trap my sleep sometimes, like night in the n high nineties, ninety seven, ninety eight. with very few disturbances. And then so for example, I was eating just meat, fruit, meat, fruit, meat fruit. And my I was not waking up during the night or maybe once during the night. Sleep scores are really good, even though I've been like pushing myself in terms of like only sleeping like seven, six, seven hours. Getting up early, being busy all day trying to like push and grow. my sleep source has still been really good. Then I was like, I'm gonna try for like the the tenth time, reintroduce some oats. Ate oats in the morning, so I had like oats with my frozen berries and my little bit of yogurt, and then I had I think I had the same thing at at night time, right? Still the same amount of calories and carbs in the day. I just replaced a lot of those carbohydrates from that I'd get from fruit with oats. Still the exact same calories, still the same eating times. And that night I woke up like three times. My sleep score was sixty seven. Slept like crap, woke up feeling tired. No motivation the next day and I was like, okay, well, for the tenth time I've proved that my body does not respond well to oats. And in saying that, like when I eat oats, I don't get upset stomach, I don't get no symptoms of something like that I would be having an adverse reaction to these oats. So in a way, my hypersensitivity with my asthma is like a blessing when I'm doing this stuff for myself with nutrition because it's like a instant feedback for me, like I'm getting flared up. And even if you're not asthmatic, I think a lot of people have these symptoms. They just don't register that these are the symptoms. Like If you are inflamed from eating certain foods, you will be more likely to get hay fever, you will be more likely to get eczema, you'll be more likely to get dandruff, you'll be more likely to be reactive to your pet's fur, like if you get irritated by pet's fur. All these things, because you're already your body's gone from like say a zero to a eight, and you're not I feel fine. You're already at eight. So all any of these external factors then overload you and you get these symptoms like you're reactive, you get hay fever, you need to go take antihistamine or something that. Mine, I just get it instant feedback with my airway. So you need to figure out what works for you. And it's not necessarily about we all know that eating this garbage food, you know, most stuff that comes in boxes and whatever, is crap. We all know like you should be eating the staple foods that come. Fruits, vegetables, meat, fats, dairy. In that range of all the stuff that we already know is what we should be eating, that's where the individual process happens of picking out what is and isn't right for you and your current situation. And the reason why I keep retesting, because the further that I get into this, I started doing like keto diet. I think maybe the first time I tried keto diet was probably like on purpose tried keto diet. I'd done low carb in before I knew what I was doing. a long time ago. But first time I tried to do keto diet properly was probably like 2019, 2018. And first time I tried carnivore diet was twenty twenty. It was COVID times. So you go forward from there, the further I get into it, there's also a process as you let your body get to a baseline and heal itself where you can introduce back in other foods and you may be able to tolerate them now because you don't have this underlying inflammation and these underlying issues in your digestive system. That are going on, which is making you bot your body react to everything you put in. So it is good to get your baseline and then as you go along, introduce stuff. Like I know I can have red wine or white wine, like a a good organic red wine with no sulfites. I can drink and I'm pretty much fine, like my nose doesn't get blocked up. So I know that in the wine, if it's a good quality wine, it's the sulfites that I'm reacting to a lot of the time. Again, if I drink lots of it, not good. But I can have a glass or two of wine and be fine. If I drink a different type of wine with the sulfites, like the majority of what you find, instant bad. If I drink beer, I get bloated and I feel like shit. Pretty common knowledge, right? whiskey. Same thing. I'll get blocked nose. Sometimes I just I know it's gonna happen. I'll take like an antihistamine if I want to go and drink whiskey or something like that. brandy because it's or like cognac because it's from a grape rather than from wheat. A good cognac is I'm better tolerated than like a whiskey. I can now have like a bit of milk, a bit of cream, a bit of yogurt. And because my baseline's here, adding that on won't flare me up too much. I could have a bit of sourdough, a bit of rice, if I want to add them in, that's fine. If I stack all of this stuff together, disaster. And that's what most people do, is that they're having this one night, this another night, this another night, and they're having this big variety, and it's literally impossible to for them to figure out. What is the cause? Because it changes every single day. Firstly, they've got this, their their baseline is eight, they have eczema, they sore joints, they have brain fog, they're waking up tired, they wake up multiple times a night, they're snoring. So they've got all these signs that they're inflamed, their airways are inflamed. And they've got this systematic inflammation through their body, right? But they can't identify what it is. So they try this, they try that, they try that, they try keto, they try low carb, they try vegetarian, they they do whatever, and nothing works because they haven't taken the time to get to baseline. Carnival diet is great for that because pretty much no one's reactive to red meat. We are designed to get the bulk nutrients of our diet from red meat or from from meat, right? If you're a vegetarian or whatever, you you don't want to hear that, I'm sorry, but it's the truth. You can ethically choose to be a vegetarian if you like, that's your choice. If you believe that we are vegans or vegetarian by design, you're wrong. We're designed to get the surplus of our calories from animal-based fats and proteins. Simple. It is why you could go and eat a cut of steak with lots of fat or even just mints, right? A a 20, 80, or 30, 70 cut of mints. You could eat that every day you die to you every day until you die. And you would probably be healthier than 90% of the of the population. Do you have to be that restrictive? No, you don't. Is there benefit of adding fruits? For performance, yes. if you're doing a lot of exercise that's high intensity and carbohydrate, like glycolytically driven, yes, having carbohydrates in your diet is beneficial. Again, anyone that preaches extremes on both sides, they're in their lane and they're make they're doing what they're doing. That that's fine. I've For me, I've tested extensively, like being at the CrossFit Games level, doing a carnivore diet over a long 12 months, right? And then watching my performance, then adding in carbohydrates from multiple sources over time, from energy gels to like carb powders, rice, honey, like I used to just do honey in the water bottle, shake it up. Oats, reintroduction, fruit, and you will notice an an improvement in performance at the top end. You can't for me I I c you can't deny that. So That that that's just the way it is. More sugar that your body needs when you're doing those high output exercises. If you have that, you're gonna perform easier. Even if it's just like as little as I've noticed, my perceived rate of exertion is reduced if I add in carbohydrates versus not. So I could be fat adapted and eating no carbohydrates and say run a 10k at four minutes per K, which is fast for me. And if I'm having no carbohydrates, it feels like a 10 out of 10 effort. If I have a s a bolus of carbohydrates, it feels like a 7 out of 10 effort, which means that my muscles are have more energy to utilize more efficiently, right? So if I'm having No negative health consequences from that, and my performance is increased. That for me is a win. Now, if I'm trying to live to 300 years old, is there some long-term negative effect of having the carbohydrates? I don't know. Maybe. But also quality of life. I don't want to just eat meat every day of my life. I want to be able to if we if my wife makes a homemade sourdough, I want to be able to have some. If I want to go out and have a glass of wine, I wanna do that. If I want to do all this stuff. I want to be able to eat with my family and not and a lot of the times like I we're having dinner and the we have tacos or whatever and I'll be sat there just eating a big bowl of mince and I'm fine with that. But sometimes I wanna go out and have this for dinner or I wanna make a meal and eat the same thing as the rest of the family and that's fine. So we d I think we need to avoid just like the extremes on both sides and within that range of first getting yourself to be able to be fat adapted, use both energy systems, figuring out what works for you, and then building your lifestyle and structure around that. That is the key to nutrition. And then, like I said at the start, a lot of people look at the way that I eat and think that I'm extreme because I eat the same thing every day 95% of the time. Like I'll eat eggs and fruit in the morning. I eat meat for my next two meals. Sometimes with my meat, I'll have some rice or a piece of sourdough. Sometimes I have fruit or some fruit juice. That's how I eat. Every single day on repeat. I usually eat mince meat because it's easy to cook, very versatile, can use it for the whole family with whatever dishes they're having. I just enjoy it. Takes five minutes to cook. It's cheap. And that's it. Most people look at that and say that I'm crazy and extreme. And the big part of that is that the nutrition industry has sold that lie to us that anyone dieting, which really came from bodybuilding, doing a cut for 12 weeks is like this hellish experience. I have to weigh and measure my food every day and eat the same meals on repeat for 12 weeks, and by the end of it, I'm about to lose my mind. And it's like Grow up Like seriously it's not hard y your view on food is wrong. You're creating your own problems here. Food is not a thing that every single day needs to be a party. It's like saying that if I don't get to go out and do tequila shots every night of the week with all my friends and have a good time It's like hell for me. No, you wouldn't say that. Like if if someone said that to you, be like, you dude, you're an alcoholic. Like, grow up. You do that sometimes. Same thing with food. Like, I want to be able to eat whatever I want every day. Like, you don't need to be eating like a king with all this variety every day of the week. And because you are eating like you're supposed to eat, like every animal on this planet eats the same couple of things every single day. For the 95% of your life, that's no extreme, that's normal. And you've been brainwashed to see it the wrong way and see food as a reward and see food as an event and all of these things. And that's just wrong. So you need you need to change your perspective, or dieting will seem like hell for you. If you can let go of that emotional connection to your food and Viewing eating the same things that you are designed to eat as normal, then you're gonna struggle with it. There's no sugarcoating it, and you can choose to do that if you want to do that. Just don't complain about it and don't try and tell other people that it's hard and that it's this big event, like I'm doing a 12-week whatever. It's not a big thing. It's just normal. And if you ate normal, you would stay in shape all year round. You wouldn't get overweight and then have to cut. Unless you purposefully force fed yourself large amounts of meat and fruit every day, like a bear going into hibernation. You can still gain weight doing it, but you have to make a conscious decision to do it. And eating the normal amount to maintain a healthy body fat depending on your genetics, like ten percent to fifteen percent body fat, or twelve to eighteen or whatever for a lady or a bit higher, that's not hard. It should feel easy. The hard part is that you've been brainwashed and connected all these emotions to a event that shouldn't be emotional. And then when you do have these nights, whether it's once or twice a week or whatever it is, and you go out and you have the big dinner, it is more of a thing. And it is a celebratory experience and it is an event. But the majority of your eating shouldn't be an event. It's just eating. Simple.