Crash Diets Kill Muscle: 5 Fixes to Keep Metabolism Firing

Crash-diets slash more than fat - they gut your hard-earned muscle and send your metabolism into hibernation. In this punchy opener, Luke tears up the crash-diet rulebook and dishes five evidence-backed fixes that let you drop fat without sacrificing the engine that keeps kilojoules burning round the clock.

What’s inside:

• Why muscle is metabolic gold (and how crash cuts pawn it off)
• Five levers to keep the fire lit - measured deficit, heavy lifts, protein priority, a creatine edge, and proper recovery

Screenshot the episode, tag @ProlificFitness.co, and Luke will DM you advice on getting your calories, macros and pace of weight loss correct so you can set a measured target this week.

At Prolific Fitness we’re on a mission to engineer life-changing body transformations. No fluff, no starvation - just stronger, fitter Kiwis keeping their engines roaring.

Creators and Guests

Host

Luke Eiserman

Founder @ Prolific Fitness

What is The Change Room with Prolific Fitness?

Grab a locker and strap in. The Change Room is Prolific Fitness’ no-BS antidote for anyone who’s sick of yo-yo results and wellness waffle. Host Luke Eiserman and crew dish up irreverent, evidence-based training, nutrition, and mindset tactics that turn “I’ve tried everything” into sustainable, life-changing body transformations. New episodes every week - zero fluff, all progress.

Luke: 00:00

Hit the change room. We're about to level up. Hello, and welcome to the change room. Now here at Prolific Fitness, we are on a mission to help people achieve life changing body transformations. That's who we are.

Luke: 00:16

That's what we're about. And so The Change Room is an extension of that. It's a it's a new podcast and I never thought I would be saying the word podcast. Threw up my mouth a little bit before as I said that. But I think in this case, we've created it as a way to help people get the information that they need because so many people are so confused about this journey and we don't want to gatekeep the information.

Luke: 00:36

You're confused by looking at different TikToks and Instagrams and your mate and your mate's mom and they're all giving you different information about your your weight, how to tackle and how to do this journey properly. And we want to be able to shed some light on it because we see people change their lives every week. And so we want to make sure that we can help get that information into the hands of people who need it. So today, we're kicking off with a topic that I absolutely love. And it's firstly, how do you tackle your weight loss journey?

Luke: 00:59

How do you actually structure the thing so it's actually effective and likely for you to achieve? But also, do you do without tackling your metabolism? Because we see it all the time that people jump into a weight loss thing and they do they drop 10 kilos in in four weeks and whatnot. They lose energy, they lose muscle, they lose metabolism and then they're left with a really weird position where they're lighter than they were. Their body doesn't look how they want it to look, their metabolism is shot and so essentially they put on weight super easy and they're not strong and the energy is not good and we don't want you to get there.

Luke: 01:26

So we want to find a way for you to actually head in the right direction. Now, the first thing, why does people metabolism drop as they lose weight? There's a few factors. The first one is just by the fact that the lighter you get, the the more your energy requirements on a daily basis are going to drop. If there's less of you, there's less energy you need to eat to maintain yourself.

Luke: 01:44

But what I'm more talking about when people talk about metabolism drop, I mean more a long term metabolism drop, mostly from losing muscle. Now, muscle has a lot of benefits, ton of benefits, you know. One of the biggest ones that people don't, aside from just looking good, one of the biggest things that people don't realize muscle actually does for you is it is the thing that supports your metabolism. If you have more muscle, you burn more calories doing nothing at rest. So obviously, this is why it's a weird thing and it's bit of a a mental trip to get your head around, but if you're trying to lose weight, one of the best things that you can focus on is how do we firstly build, and if we can't build, how do we just maintain as much muscle as we humanly can possibly can while we lose weight?

Luke: 02:22

Because the big thing you don't want to do is go through a weight loss journey and it'd be a success and you lose all your muscle. Not only are you not gonna be as strong, your blood sugar regulation is not gonna be as effective, your energy is gonna be a bit lower, but I think the biggest thing too, not only you're not gonna look like you want, but you can't eat as flexibly and as generously as you would otherwise be able to if you did a more measured approach. So let's dive into it, okay? Firstly, we're gonna talk about, in terms of the five levers, let's drive straight into it, that cause people to not be able to get on top of this and some of some of the issues people see. So first one is picking the wrong pace, not having a pace at all.

Luke: 02:57

Okay? If you don't have a pace, you don't even know what you're heading to. I mean, so many people don't even have a desired pace of weight loss. So the the idea is how do you know if you're successful or not in your weight loss journey? How do you know?

Luke: 03:07

You know what I mean? Like, I think the issue is if you don't have anything, there's nothing to judge your progress based on. So the first thing I would say is when you set a pace. Now, what is a good pace of weight loss? It varies person to person, varies based on age and what you can manage and and everything, but a good rule of a rule of thumb is about half a percent of your body weight per week up to about 1% of your body weight per week.

Luke: 03:28

Okay? Which means that if you are a hundred kilo person, we're looking at 500 grams to one kilo lost per week on average. Okay? Now, in this case, when do you choose on the faster end, when you choose on the slower end? When you have a lot of weight to lose, if we're talking about like over thirty forty kilos, pick the faster end, That's otherwise, you're gonna be spending your your life trying to get on top of this and there's nothing wrong.

Luke: 03:49

We are trying to do a long long lifestyle change, you know, in the future. But the other side of it is also you have to make it fast enough that's gonna motivate you. If you're picking on the very slow end and you have to lose 40 kilos, it's gonna not motivate you at all. So pick a weight that's a bit more pacey. Now, in this case, if you're already a bit leaner and there's not that much to lose or for example, you're already like, there's lots of stress in your life, so dropping a lot of calories is gonna be really hard or it's hard to juggle, hard to manage, do something a bit more moderate, know what I mean?

Luke: 04:16

If it's something that you're like, I don't actually have to be in a rush, you will actually keep more muscle if you go slower. Here's a cool a cool thing to remember is that it's never gonna be easier to build muscle than when you're gaining weight. Right? Then it's a little bit harder to gain muscle when you're maintaining weight, but you can it can be so be done if you say the same way. When you're in a slight deficit, slow deficit, it becomes, oh, cool.

Luke: 04:38

It's bit harder to to maintain muscle. Let's really work on it. And if you're in a very fast deficit, it's very hard to maintain muscle. So the faster in a deficit you are, the harder it is to maintain and and build. And the more in a surplus you go, the easier it is to build.

Luke: 04:52

Now I think the reason that that's really important is as if you're trying to lose weight, we actually have to pick a weight that's not gonna be too fast for you. If you need to lose 50 kilos, you'll be fine. I'm not too worried about that. If you have to only lose five kilos, yeah, don't push it too fast because it doesn't matter if you get there in four weeks but you lose a lot of muscle. Let's actually slow the pace down and make sure that you actually maintain a bunch of that muscle.

Luke: 05:10

That's the first thing. Secondly, part of that in terms of the pace is how do you track it? Because I know a lot of people will be tracking their weight once a week, once a fortnight. What's wrong with that? What's wrong with that is that your weight is gonna fluctuate quite dramatically, right?

Luke: 05:22

I mean, depending on the weight of the person, your weight can fluctuate kilos per day. Now, your weight's fluctuating kilos per day, let's use an example, I stand on a scale today, I weigh eighty. I stand on a scale two a week from now, I have a fluctuation up, I'm sitting at eighty two. It looks like I've gained weight. I freak out.

Luke: 05:38

I changed my whole diet, and I could be perfectly sitting at maintenance but I just don't know what's happening week to week. And that's the issue I see when you only track your weight once a week, once a fortnight and you start making decisions based on that, is we just don't know if it's actually making like if you're actually accurate, if it's actually the weight that we are tracking, we don't know. So I think the first thing is I would actually much rather you look at a seven day average and the way we do a seven day average, super easy, jump on the scale more often. I'm talking about three to seven times a week. Some people seven times a week is too intense for them, so pull it back a bit, but three to seven times a week, what I don't care about the fluctuations, it's gonna jump based on stress, sleep, hydration, sodium intake, carb intake, a lot of factors.

Luke: 06:15

So I want you to ignore the daily measurements. What we look at is the weekly measurements and if you are doing this right, you're gonna set a good pace of weight loss. Say for example, you set your pace of weight loss 1% body weight per week, you should be tracking three to seven measurements per week that will give you the weekly average, you look at the weekly average this week versus last week, are we down at that pace? If yes, you don't change anything, that's good. If not, we then need to start adjusting, you can up the amount you're moving, you can pull back the amount you're eating and we just have to find like that.

Luke: 06:42

But if you don't course correct or have a pace like that, you're essentially stabbing in the dark and how do you know if you're making progress? You don't really. So I think the first thing is getting very clear on the pace, how to track it and getting on top of that. If you have any more questions about that, flick us a message on our Instagram prolificfitness.co and we can help you uncover what a good pace weight loss is for you and all of that. Okay?

Luke: 07:03

Second one is strength training. This is a big one because, yes, you can be dropping weight at the right pace, but unless we maintain unless we're strength training, you're not gonna be maintaining that muscle. You absolutely are not going to. So it requires resistance. Now what does that look like?

Luke: 07:16

Something that makes your muscles work. Now I'm talking about not like, I love cardio, great great for your heart, great for your lungs, great for a lot of the bodily systems, but I'm talking about strength training here. How can we push your muscles? Now this is a thing, there's so many ways to do it. I mean, are class options to do.

Luke: 07:31

You can do at home workout, you can go behind us. We've this nice gym set up. You can get into squat racks and barbells and dumbbells and lift some weight, but we need to be doing some strength training. Now, in terms of frequency, how frequent sorry, my my laptop's going off the album. Silence it.

Luke: 07:45

In terms of frequency, how many times per week do we need to be training? Now, depending on the person, but I would say a good rule of thumb is starting at about three times per week. If you're doing three times per week, my recommendation is full body because we wanna be hitting those muscle groups multiple times per week individually. Look, you can absolutely maintain muscle perfectly at like one intense session per week of strength training, but if we're trying to, if we're newer to this or we're trying to maintain muscle while in a calorie deficit and losing weight, I would recommend we're doing a bit more frequent. I'd say three times a week at least.

Luke: 08:16

If you want to do four or five, you can do it and that's when you can get a bit more fancy with muscle group splits, but for now, let's not go make it not get fancy, let's kind of stick to the basics and be strength training. Now in terms of intensity, this is also the other thing, we need to be getting stronger or heavier or pushing a bit more over and over over slowly over time. And I think this is the big thing is that a lot of people kind of hold themselves back. We need you to be pushing. So the intensity needs to be there.

Luke: 08:38

You need to be pushing within a couple of reps of failure. Now, I say couple, when you're starting out, keep it a bit further from failure. Three, four, five reps of failure. Now, I never want you pushing on a lot of movements, some you can, light movements, and and we can might do an episode on this later, but when should you push a failure versus when not. But I don't think you should really, on the big heavy compound movements, often go to failure at all.

Luke: 08:57

If you're doing a big squat or a deadlift, the risk to reward ratio is is not worth it. You know what I mean? So I think in this case, you don't have to push the failure on everything you do, but get within a couple of weeks of failure. Really push yourself. Start to make sure and make sure the form's good.

Luke: 09:09

Now, there we have environments like this where the form, we make sure it's a priority, but in this case, like you can be looking online for form videos, you can, you know, send it to someone you know who's good at form, record yourself, send it to them, ask them. I mean, there's so many ways to go about form coaching these days that I would recommend just get resourceful, find a way to do form coaching. Tell you what, I'm even happy to offer. Flick us an email, an email, a message on our Instagram with a video of you doing form and we can have a quick review of it. I'm okay to do that.

Luke: 09:37

So make sure the form is good, make sure the intensity is it, make sure the frequency is it. In terms of protein, okay, this is another big one out of yes, we gotta make sure that the pace is right and the mac the the the kind of calories are right and everything to support the pace of weight loss we're trying to shoot. But the big one of the big ones is protein. Okay? So say we've got the calories set right and I actually haven't talked about that.

Luke: 09:56

We'll talk about in a second. Protein. We're make sure protein is a big part of that. Okay? Protein is gonna be the thing that allows us to support our muscles regeneration.

Luke: 10:04

Without enough protein in our diet, we just can't replenish the muscle that we are working and breaking down that muscle tissue. So in this case, it's really important. Now, how much do you actually need is a really kind of hotly debated topic because the way that we do it, we do it very technically, like for example, if you're a little bit older, every decade older, you need a bit more protein, you know. We calculate based on lean body mass. So if you have a high fat mass, that's not really being calculated in the equation because we don't think it needs to be.

Luke: 10:28

As well as, for example, if you're in a calorie deficit, you should be having less you should sorry. You're having more protein rather than if you were just maintaining or in a calorie surplus and gaining weight. Right? But as a general rule of thumb, because that's confusing, if you like us to kind of go over that with you, again, message us, we can help you with that. But in this case, in terms of just a general rule of thumb, what you could be looking at, a very commonly touted one is two grams of protein per kilo of body weight.

Luke: 10:54

So that rule works most of the time close enough. Like, example, my weight, I'm what am I? Eighty so kilos up and down a bit, you know, but let's just say I'm roughly around there. That means my my protein requirements are gonna be about 160. Now, I actually shoot for a 180 grams a day, but again, you can imagine if your goal is a 180 and you're getting 160, that's much better than only getting 80 because you don't really know what you should be shooting for.

Luke: 11:20

So I'd use that as a general rule of thumb. If you want a more in-depth one, you can let us know. Protein requirements are really important part there. The other part of the the nutrition side of things is gonna be the right calories. You're gonna have to make sure the calories are correct.

Luke: 11:30

There's a lot of different ways. You could go online and look for total daily energy expenditure calculator. You can work out roughly what that is in terms of how much energy you're roughly, you know, spending on a daily basis. You have calorie calculators you can find online too that can help you figure this number out. It's just an estimate.

Luke: 11:46

So whatever that number spits out is literally going, it seems like you should be having roughly this calculation, but you can then calculate what the change needs to be based on the the change in in weight loss. If you change weight loss, say you're not losing weight fast enough, you can then actually just run that through a calculator, search it up online, calorie change calculator online. We can help you with that if you need as well. But the idea is if your pace of weight loss isn't correct, you just need to change the amount of calories. Now, do you have to track calories?

Luke: 12:14

No, you don't. You can do portion approach, you can do meal suggestion ideas, you can just track protein, you can do flexible options, you can do so many things, but at the end of the day, it doesn't matter what your nutrition approach is, calories are going in, calories are going out, and that calorie balance needs to be correct. If it's not, it's not gonna help you on track. You can use fitness, you can use calorie trackers, there's a myriad of options, but this is just to point you in the right direction in this conversation. Okay?

Luke: 12:39

So next one I'll say, this is one that is a big surprise to a lot of people who aren't in the gym space too often. If you're in the gym space, would have heard this a lot, it's the supplement creatine. Now, this is something that a lot of people freak out when I start talking about supplements. I don't take supplements and this and that. Some people are in the other camp that they go, they go, I'm take I'll take every supplement under the sun, which I also think is most of the time a waste of time.

Luke: 13:02

I'm not big on recommending supplements to everyone in every scenario. Okay? Think there's certain cases where supplements make a lot of sense. Now, I don't recommend really blanket recommendations for supplements across the board except for creatine. The reason being, it's one of the safest supplements that you can take.

Luke: 13:17

It's been researched for decades and decades, and it makes a significant difference in your ability to build muscle size and strength. Also, we found out in the last few years and through studies that have come through, it actually helps with cognition. So gym bros have been taking it for decades to try get jacked and it turns out it helps them get smarter too, so who would have known? But I think that what we've seen, what they've seen in studies is it allows you to build muscle an untrained individual who gets into training versus not taking it. You can build muscle about 20 to up to 20 to 30% faster than if you weren't taking it, which is significant enough that we should look at it as something to consider in this stack of things that we're trying to do to get on the right track.

Luke: 13:55

Because news flash, if we're trying to get like, we're trying to lose weight, the chances are we're fighting against losing muscle. If we're dropping weight, the chances of losing muscle are really high. And so we're gonna go, what can we stack our deck full of in terms of tools in that to make sure that we're not losing muscle, potentially even building muscle in the process. And this is one of those things where I just think there's there's very little negative benefit to something like this where it's actually going to help you build muscle size and strength while we lose weight. Now, the only kind of and consult your doctor, consult a pharmacist or a chemist or anything like that to help you make this decision, especially if you have medications or conditions.

Luke: 14:31

The one thing I will say is that I know that if you have kidney issues like chronic kidney disease or anything like that, as a function of any kind of metabolic waste that your muscle produces, so if you like have lots of protein or you train really hard or have creatine, it's gonna increase the metabolic waste and that might be an issue for your kidneys. So again, if you have kidney issues, please be careful with this. If you have if you're on medication that's significant or anything like that, check for contraindications, but this is one that I pretty much give as the only blanket recommendation across the board for something that that could be looked into to help from a supplement point of view. Okay? Now how much actually, firstly, where do you go to define it?

Luke: 15:05

First, this place I'd recommend, it's kind of all the same. It's different than protein powder. Protein powder, essentially, there's different textures, there's different flavors, they're different all of that that makes it a very different experience. Creatine monohydrate largely is just creatine monohydrate, it's a flavorless, colorless powder, so it's just kind of almost the same thing. Now, needs to be from a reputable source.

Luke: 15:23

I recommend going to a chemist warehouse and just picking the cheapest one on the shelf there because it's reputable enough that you're not gonna have any issues with that, you know what mean? You could go to any like major supplement stores as well across the country like the chains or sprint food or things like that and buy off them. Just don't buy from like a weird dodgy online site or whatever. Just go to a reputable place and get something basic and you'll be fine. Okay?

Luke: 15:43

Because it's pretty much the same thing across the board. Now, how much you should be having? Now, up to now, up to very recently, the the kind of recommendation was three to five grams per day of creatine monohydrate, five if you're a larger person in terms of like just a bit more weight to you, three if you're a smaller person. That recommendation has actually come out in the last year or two in terms of studies that that should actually be a little bit higher. Like we can get it specific again in terms of we got a guide, we've got a creatine guide again, we can send you if you go to Instagram at prolifitness.co, get hold of us, we can send you that creatine guide that gives you kind of dosage recommendations.

Luke: 16:16

But as a general rule of thumb, like super general, you could kind of pick it that every 10 kilos of weight is a gram of creatine you have per day. So for example, I'm an eighty k kg guy, I'd have roughly eight grams of creatine per day. That's actually dead on with where kinda I need to be having of creatine per day. Again, way more than the the the touted three to five that we used to go by in gym bro circles, you know. So in this case, it's something that I think across the board, doesn't matter if you're man, woman, older, younger, I would recommend this as something that's going to be something an extra fuel to your fight to actually help you get this these results.

Luke: 16:52

Okay? Rest and recovery. This one is a massive one and it is everyone talks about rest, everyone talks about recovery, but no one talks about why it actually makes a difference. Why does it matter to rest and recover enough, you know? There's two things we're looking at here, stress and sleep.

Luke: 17:05

Now, we'll start with sleep. I mean, is one of those obvious ones that everyone knows they should be sleeping more, everyone knows this, you know, but in terms of how does it actually affect your ability to lose weight and retain muscle. Now, I think the cool thing is there was a 2010 study done on this one where they were, they had groups in calorie deficits, same calorie deficit between the control group and the under slept group. The under slept group, they only let them sleep five sleep five and a half hours per night and they looked at the difference on their ability to lose weight. News flash, it didn't affect their ability to lose weight at all if they were under slept, which is really interesting.

Luke: 17:35

What it did is it affected their ability to retain muscle and lose fat dramatically. So over a two week period, they actually found that the group who were under slept lost 60% more muscle mass than the control group and they lost 55% less in fat mass. So what that's telling us is if you're under slept on an ongoing, you know, if it's a one night, whatever, life happens, but if it's an ongoing basis, it means that you are losing significantly more muscle and retaining significantly less fat. So if you are chronically under slept and and you get to the end of a fitness journey, you absolutely can have done everything right but just slept horrendously and you can obviously and very easily find that you've actually not looking the way you want to look and you've kept a lot of the fat and you've lost a lot the muscle and your metabolism is lower just purely based on that. So there are a couple of things we can look at here is why are you not sleeping enough if that is the case.

Luke: 18:26

Is it a schedule thing or is it a like an inability to thing? Because those are treated very differently when we work with clients. If it's a schedule thing, then we got to look at cool, what can we reprioritize? Can we put boundaries around things? Can we make more things more efficient?

Luke: 18:40

Can your can your nutrition be faster to make? Your dinner's faster to prep? Can your workouts be shorter? Can you like restructure the way you're doing things in your schedule to make that happen? That's a really big part of it.

Luke: 18:51

If you're not able to sleep, then there's obviously like low hanging fruit, like making in terms of like being able to sleep well, that's are we making sure that the light is low enough, that it's quiet enough, that, you know, we're we're having a wind down routine even, non stimulating activities an hour before bed, you can supplement with magnesium, tart cherry, five HTP, all these things. They do they can help. Now, in this case, if we are not sleep experts, so if there's more significant sleep help that you need, great. But we have actually a checklist. We, again, we've got these guides of everything.

Luke: 19:22

We've got a guide for sleep and essentially, there are the basics that we recommend being checked off, if they're not checked off, then obviously we go, well, it it makes sense why you're not sleeping well because we actually haven't structured sleep as a priority. We would structure nutrition as a priority to make sure protein and creatine and and calories are alright. We need to structure sleep because sleep is as important as the nutrition or the training part of this piece. So don't forget, don't neglect that as part of the equation. Okay?

Luke: 19:47

The other side of it we'll talk about is stress. Stress affects every bodily system you have. Now, the big thing in this case is making sure that if you are overly stressed, again, there are ways your brain your body is in fight or flight. It's in its sympathetic nervous system. It is not getting out of an adrenaline state and that's an issue for decision making.

Luke: 20:04

It's an issue for your body's digestions. It's the ability for your body to to allocate nutrients and resources and blood flow to the correct parts of your body that it needs to because it's just in anxiety mode. So the big thing here is actually just making sure that we're able to find ways in your day or week that allow you to get out of this anxiety fight or flight mode. It's massive, it sounds wooey to people but doing breath or going for a walk, doing saunas, doing workouts, you know, calling your friend, listening to music really loud that you like, any of this stuff, if it helps you take your stress level down to baseline, do it. Do not let yourself sit at a chronically stressed level without paying attention to I feel so stressed right now, my sympathetic nervous system is overdrive, my body's not digesting properly, I'm sweaty, my brain's not thinking properly because I'm physiologically feeling these bodily changes, find a way to bring yourself to baseline multiple times a day.

Luke: 20:59

If you're chronically stressed, it will make a massive difference for decision making, your body's ability to operate and perform, recovery everything. Also from recovery, make sure you're getting enough time off of the gym as well, taking deload weeks and and making sure you have rest days as well because again, if you're not recovering from workout to workout, it might be that you're pushing it too hard. If you're doing seven intense full body sessions per week and not recovering, that might be something to look at as well but that's much more rare in honesty. Okay? Perfect.

Luke: 21:26

So I think in this case, look, in terms of this whole process, if you have any questions, you're more than welcome to reach out to us but it really comes down to these main things. These main things that we talked about. The first one, setting the correct pace and tracking it correctly, making sure you're doing strength training at least three times a week with good intensity, making sure the calories and the protein amount are set correctly and that we're able to find a way to hit those on a daily basis, making sure like something like creatine can provide a really great edge to you retaining muscle while you drop weight, and then obviously making sure that you're, you know, managing your stress and your sleep and your recovery and everything like that because at the end of the day, this thing is we see so many people make a big success of this, but even just one of these things being off can derail the whole thing. If you're doing everything perfectly but not sleeping properly, it can derail the whole thing. Everything perfect but protein's off, it's not gonna work.

Luke: 22:10

Everything perfect but you're not training and just literally doing everything but the training is not intense enough and you cannot get the same results. And I think the biggest thing is we want to make sure anyone that's doing this gets to the end of their fitness journey or their body transformation journey and they are as strong or stronger, ideally though, actually stronger, screw that. Strength you can definitely build during the weight loss journey, the muscle is the one that's hard to retain. But if you can do these things correctly and really dial these in, you absolutely can build muscle and strength while in a fat loss journey at a good pace, that's the right correct one for you, and I yeah, I just wish you all the best on your journey. If you've got any questions, please reach out to us on Instagram.

Luke: 22:49

I'll put plug it one more time at prolificfitness.co, and flick us a DM. If you have questions about any of this or want any of the guys that I mentioned in this episode of this podcast, again, freaks me out to say the word podcast. I hate it. But anyway, whatever. We're here now.

Luke: 23:02

We're here now. So it's okay. But hey, look. Again, we're on a mission to help people create life changing body transformations. That's why we have created the change room.

Luke: 23:11

Hey, stoked to have you along for the whole end for the whole episode. If you got here, you've got to the end. I appreciate you listening. I appreciate your time, and I can't wait to see you soon. All the best.

Luke: 23:20

Hit the change room. We're about to level up.