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what ive done for years its funny i actually maybe sometime ill put this online ive taken careful notes i have a folder right next to me here where i i essentially have my my nutrition is very been very consistent for 10 or 15 years i would be remiss if i didnt ask about your personal diet before we finish the conversation though because i think a lot of people they hold you in high regard for like optimal practices and kind of like what you deem to be the best modalities of improving like mental clarity sharpness through like actual lifestyle modifications dietary manipulation sleep hygiene etc so like through your trials and tribulations of experimenting with different things some people they use keto to like stay mentally sharp maybe its not sustainable long-term and they intertwine like cyclical carbohydrate cycling or whatever a lot of people intermittent fast like for me personally i find if i eat a carbohydrate dense meal right when i wake up personally my mental clarity