how we can prime our lives to be the healthiest versions of ourselves and how we can optimise our brains to lose with and to be the healthiest versions of ourselves. And then we're looking at some really practical strategies. So what we have to do is prime. So we have to prime our brains, prime our environments and prime our bodies. And there are ways that we can do that. First thing we do is to modify our food environment. So if you can, you know, food prep on a Sunday and you can squeeze that in and fit the prep into fridge, do it because your future self, that week will thank you for having nice little boxes of chopped up celery in the fridge. And sometimes in the literature, especially in the nutrition and diatetics area, we see that habit, habit links to eating. And so if we habitually eat, like one of the things that one of the triggers for a lot of people is habit. So if you've got into habit or if anyone's got into the habit of just sitting on a night and you might mindlessly, especially if you're that person around the table who can just eat three cookies without realizing you've eaten three cookies, that's obviously going to have an impact on your health and wellness and weight. So if you can prime yourself and if it's just the habit of actually eating rather than the cookies themselves, if you've primed your environment and your food environment is more primed or optimized, then you can just go to the fridge and just really matter what you're eating. So you could theoretically have celery with almond butch runnett and it's just the action, the habit of eating, but you're getting a much more nourishing food. So it's almost like getting better value for your money. You're getting a much more nourishing food and you're getting that to, it still fits that behavior and it's still, you know, if you rely on that habit, you can still keep the habit and keep the behavior, you're just having a more nourishing option. So modify your food environment if you are anything like me and like for example, if you follow me on Instagram, you probably see that I'm doing this Whole Foods reset at the moment. Days one to three, I know myself and I know that I need every single help I can get. So days one to three, like this is how bad, like I am sometimes, all the good stuff, the crisps, the biscuits, the whole lot, bag them up and put them in his boot. Like I have to put them in the boot with his car so that I can't just like tip tore down barefoot and help myself to, you know, kick cut at 11 o'clock at an afternoon, judge me. But yeah, I have to like really, really modify my food environment for at least the first three days. After three days, I'm usually okay, it's almost like going cold turkey for three days. But the point of this little interesting tale is that optimizing your food environment is one of the keys to control and the keys to success. And if we understand our behavioral responses and if we understand how that relationship works with our food environment, we can make some basic changes to prime our environment and to optimize our brains. So planning for our response facilitating healthy swaps, other options, strategy wise for priming our environment, it's all about food prepping, buying healthy foods, planning your recipes and advance, making sure that you build some routines because routines are really key. Our brain defaults to routine. So if we can build a really good food routine that optimises our food environment, our brains will thank us for that. Our brains will default into that. So really what we're trying to do in order to manage our own reading and optimise our health, we need to basically train our brains and make it as easy as possible for our brains. Think about in the moment decision making as well, think about your goals and what you can do is just going to help you in the moment if it won't try a swap. And self-discipline is really the key to self-discipline is automated behaviours and this is routines and habits and training your brain, optimising your environment, building that neural plasticity through repeated action and that creates your automated habits and your automated habits are the key to success. So finishing up with some example strategies, we've talked about gratitude and this helps us to improve our mindset, it helps us do focus, helps to lift our mood. Planning our day is another really good one because a lot of the time we can let our day get away from us. So if we can plan our day in advance then that will really help us to be more focused the next day. Like we know what we're doing, we know what actions we need to do, we know when we need to eat, what we need to eat, who we need to talk to, planning really helps with everything. And planning is also really important because what you can do is plan your plan how you're feeling, you can actually say I want to feel tomorrow in control and focused. Meditation, mindset and exercise, these are all keystone habits and keystone habits are ones that if you nail these then the rest will fall into place a lot more easily. And they all have the same benefits of lowering stress, helping us to stay more focused. Exercise in fact actually builds new brain cells. Brain drive, new atrophic factor is one of the chemicals that we can build in our bodies in order to promote the growth of new brain cells which helps us to build those new neural pathways and it also helps us to be more clear and more focused. Thank you so much, have a lovely evening and please keep in touch.