Let's Be Healthy Latinas!

96. Stress, Food, & Digestive Issues: Why It Feels Impossible to Trust Your Body, Lose Weight, or Fix Your Hormones

• Naihomy Jerez • Episode 96

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We map the real-life loop between stress, skipped meals, cravings, and gut pain, and show how small, fast routines calm the body without adding more pressure. Simple food anchors, breath, and movement help you rebuild trust, reduce symptoms, and feel steady again.

• morning rush pattern that leads to no breakfast and 3 p.m. crashes
• how stress redirects blood flow and stalls digestion
• cortisol-driven cravings and the willpower myth
• restriction, bingeing, poor sleep, and slowed metabolism
• practical non-food stress tools: breath, micro-movement, bookend routines
• warm hydration and quick high-protein first bites
• building a portable snack stash to prevent “anything-now” hunger
• visual plate cues instead of counting and tracking
• safe-meal rotation during busy seasons
• moving from band-aids to root-cause support and nervous system regulation
• coaching as structured support to personalize strategies

Book a free consultation call with the link below, or send me a DM on Instagram!

Thank you so much for listening!


SPEAKER_00:

Hey friends, welcome back to the podcast. Picture this for a second. Your alarm goes off, you snooze it like three times, you wake up with just enough time to brush your teeth, wash your face, maybe put on some makeup, and maybe you have to take your kids to school or take yourself to work or work from home. The point is you wake up with just barely seconds to get through your morning, and therefore there's actually no time to think about food, let alone eat something. You grab a cup of coffee on the way, maybe, or you have a Breville or an espresso or a Keurig to make yourself a quick cup of coffee at home, and you are out the door, whether you're getting into your car and commuting while driving, whether you're taking the train or the bus in a city like New York, or you're working from home and you have to be at your computer at nine o'clock. The point is that you literally do not have time to do anything else but get to your next commitment, whether that's dropping off kids or getting yourself to work, both on on for most of you, right? So now you haven't had anything to drink but coffee, you've had no breakfast, it's near lunchtime, and you're just gonna have to skip that too because you're too busy. And now it's three o'clock and you are starving, you are hangry, and you just need to get your hands on something, something, the easiest thing that brings you some sort of pleasure and something to eat. Maybe that's chips from the bodega or the bending machine, maybe that's that leftover pizza that somebody left in the common room or the break room or those stale cookies from this morning or those pastries. And by the time you get home, you are a mess. Your stomach hurts, you have a headache, you're bloated, you're uncomfortable. Maybe now you're dealing with diarrhoea or constipation, and you tell yourself that you're going to be better tomorrow. You just have to make a change. This cannot keep going like this. You're gonna be really strict with yourself and you're gonna really put that discipline into place. And then tomorrow comes and the stress is still there. This is as far as you've planned for this change. Just telling yourself that tomorrow you're actually going to eat, that you hate feeling this way, and that you must be more strict and disciplined. And the cycle just continues. Here goes your alarm clock again, here goes you snoozing it again. It is the mad dash rush to be out the door or at your desk. All right, and it keeps on going over and over and over, and then by the weekend, you are exhausted, you don't have the time, the capacity to do anything, and you are just crashing out, trying to think how are you gonna prepare for the next week? Do you have groceries? Maybe you'll take get takeout, you just want to crash, right? And it continues over and over and over again. And why am I mentioning this? Because I was that person at one time, and this is the most common pattern I see in my coaching. Just about every woman that comes into my one-on-one food and hormone health coaching container has some version of this story where the day is just kind of whiplash, all right? And today, what I want to do is what I want to break down why this is happening and what you can actually do about it because I know it sucks, and you are tired, and you probably cannot see a way out. How are you going to get out of this cycle? You barely have time for everything that you have going on, and I'll tell you what, I see you, I feel you, it is stressful, and at the same time, I want to give you some hope that you can change this, you do not need so much time to get this, these kinds of things done for yourself, and you will feel so freaking good in your body, you will feel so proud that you are taking yourself, taking care of yourself, and it's going to feel pretty effortless. A lot of my clients are like, I don't even know how I'm getting results because I don't feel like I'm doing much, and that's exactly what you want it to feel like because the point is to reduce the stress, not to add more stress to what you already have going on in your life. So I really want to break down the science for you and why stress literally changes your digestive system. We are gonna be talking about this triangle of a cycle between stress eating and your digestive system and how it's keeping you in this loop. Stress, eating, digestive system issues, stress eating, digestive system issues that just keep going and going and going. And maybe you're not realizing that they are in this what's it called, menage a toit of a shit situation that is not helping you feel like your best self, and maybe it has you feeling stuck and not realizing that you really can do something about it when you have support. So, a little bit about how stress changes and affects your digestive system, right? A lot of times, depending on the scientific source that you reach out to, some say that your digestive system is like your second brain, because it really does have quite a lot of nerve endings in there. It is where a lot of the serotonin, your happiness hormones get produced. And on top of that, if you are always under stress, your body is consistently under some sort of fight, flight, fawn, freeze mode. And what happens is that a lot of the resources like your blood flow that should go towards your digestive system and towards your muscles to help, you know, run a titleship with your blood sugar and things to get digested, that gets redirected away from your digestive system. And this is why sometimes you eat and you're stressed, and it feels like you have a rock in your stomach or you feel like things are not moving along because your body does not have endless amounts of resources, and it will redirect those resources to your pupils and to your blood flow and to your breathing and store up that energy because it doesn't know if you're going to, it's kind of like reving up the engine, it's kind of like stepping on the gas in your car consistently, and your car is in park and it's not going anywhere, and it's just making a lot of noise, and it's burning right the oil and the gas and the tires, and everything is kind of like crashing out, and you're not going anywhere because you're in park. It's very similar with your digestive system and with your body when it's in fight or flight, where you may not be moving, you're stressed out about your day, you're stressed out about work, you're stressed out about your kids, but essentially most of the time, you're not actually in danger and you're not using up this energy, you're not going anywhere, and your body's stuck there and it's using up all its resources, and your digestive system kind of gets left behind. And along with a lot of other things that are not essential for survival, like your hair and your nails and your beautiful skin, ringing bells here, huh? Ringing bells. So a lot of these resources get taken away from your digestive system, and then you wonder why your digestive, why your digestion is slower, why you have you know stomach pain, why you're bloated, why you can't really use the bathroom, all right? And I've had clients who have experienced this, right? I know I've had some of my clients who could only use the bathroom before leaving to work because, or she waited to use the bathroom before leaving for work because she was so anxious, so anxious that her body always was like, No, we gotta go. And she would be scared and sometimes she would make it to work late because she was so anxious and nervous and stressed that she would just wait around at home because she didn't want to have an accident, like as she was commuting, or she didn't want to use the bathroom in this way at her place of employment. So it can really interfere with your quality of life. I've also had entrepreneurs who, in their busiest seasons, have you know struggled with their IBS symptoms, and they really their focus was also on their digestive system once it started to break down and not work well because it's painful, because it's uncomfortable, because you're scared to eat, you don't know what's happening, and then it takes your focus and attention away from what you actually want to be working on during your workday, which is your work, and there's just this kind of back and forth with what you have to think on. I've had multiple clients whose digestive systems and digestive issues has drastically improved once we started to address what they're stressed about, to increase their toolbox as to how to stress feels in their body, what are proactive things that they can do along the way, and how to rebuild that trust within themselves again, that they can trust the food that they're eating, that they can trust that their digestive system is gonna work well, and and they're not gonna have accidents or feel unsafe in their own body while they're working. So this also leads to stress eating, right? Like you're not eating mindfully throughout the day, right? You're skipping multiple meals, you're grabbing whatever you find along the way, and then it leads to the stress eating piece because the cortisol, which is your stress hormone, literally increases your cravings for sugar and fat. All your body is looking for is for fast energy to keep up with you. So a lot of times this is where we tend to blame ourselves, like, oh, I'm always craving sugar. Oh, I always want like maybe fried food, right? And you really are kind of mad at yourself for the cravings that you're having, but it's just your body responding to the situation, right? Your brain needs quick energy to think quick, your muscles need quick energy to help you move fast. So you're thinking this is a willpower problem, similar to the episode from last week, right? If you haven't listened to last week's episode on willpower, I highly recommend that you do is really a biochemistry problem or a biochemistry response, a physiological response to the input that you're telling your body that is happening or what's happening and what it needs to prepare for, right? So sending your body, communicating with your hormones, knowing how to do that effectively, even if you are under stress, even if you are under a time crunch, is so important. So then what happens? We go into stress eating, we ransack all the snacks at work, at home, your kit that your kids brought at the bodega, like every drive-thru you find to try and help yourself feel better and to try and meet your body's demands of more energy because it feels that you're freaking out, right? And you haven't given it anything substantial throughout the day, no hydration, no real meals with actual nutrition that your body can hang on to. So this leads to this cycle of kind of binge eating afterwards, right? Kind of like your stress eating, and then a lot of people want to make up for eating so much of foods that you maybe did not want to eat the next day. And you're like, all right, I'm just not gonna eat as much. I'm just gonna be eat super clean or I'm going to fast or all these other things, which actually makes it worse for your body, it makes it even more stressful to restrict so much when you're actually not even meeting its needs. And this leads to increased cortisol, which then increases your cravings, which then you know what I mean? You see the cycle that we're going on here. You see the cycle that we're going on here. So when you're already stressed out and you're restricting food, you have zero buffers for any next real stressful situation. You're consistently running on empty and just putting little drops of gas in the car that's not getting it very far. This break go, break go situation or reving up the gas while you're still in park, okay? And you know, some of my clients would do this, they would fast all day at work because they would be scared of what would happen with your their digestive system. And then at nighttime they would be so hungry that they would binge, they would eat and eat and eat, then they would have trouble sleeping, which poor sleep also leads to a stress response and to blood sugar issues and all these things, and then they would feel so bloated and so icky in their body because now their body is overloaded with food and overloaded with things that it needs to process, and it doesn't really find space to do, like for it to do, and for you to rest well, you kind of have to have had to digest your food a little bit, so your whole circadian rhythm now is thrown off. Uh, and there are ones who would try to reset by going and doing a juice cleanse or having really low calorie days only to feel like they didn't have any energy, like they were dragging and all that because they're like, Oh, I had all this cake and all these cookies and all this the day before, and now I need to make up for it. Okay, breaking these patterns requires more eating, like eating more consistently and not less. So you're not going to fix the problem by having all this food and feeling like out of control, and then the next day kind of punishing yourself and eating less because you're trying to make up for all the food that you had the day before, right? More mindful, consistent eating will actually help you feel better. And what happens, anyways, when you're restricting so much, what happens with your digestive system? Your restriction can actually really slow down your metabolism and digestion. And a lot of people like to blame it on age. Oh, I'm getting older, my metabolism has slowed down. No, that is not it. You have caused your metabolism to shift. Okay. Yes, maybe age has something to do with it, but it's not as much as you think. You really can have a lot more control over this than you think. And a lot of times we want to blame or excuse metabolism and digestion issues on age, on you know, you inherited this from your family because all the other women in your family have similar issues. Yes, because they're probably running their lives in a similar manner. All right, not eating regularly and having mindful meals can cause irregularities in how you're pooping. Hello? Like you're probably constipated AF. And I can guarantee you, I always say, if there is an angry person, if there is a person who just cannot stand themselves and anybody else, I bet you they're constipated, girl. Because constipation, it is the biggest mood suck I have ever seen. All right, like I do not feel my best when I am constipated. Or on the other hand, this you know, back and forth and all that, then you have diarrhea. Like you want to have kind of loggish looking things. If you've never looked at the Bristol chart of poop, you should check that out, okay? So the stress of restriction compounds the stress you're already dealing with, right? You're just causing stress on your body from multiple angles in an effort to try and support yourself. But when we don't know these things, is like this you don't know what you don't know. And this is what you might be hearing in society, this is what your friends are doing. You hear this whole concept of calories in, calories out. You assume that because you feel bloated and your digestive system is a mess, then that means that you need a detox and a juice cleanse and a laxative and all these other things. And those are not the long-term solution. You might feel great for a day or two, and then is back to this like cycle of misery because you have not figured out how to adjust your lifestyle so that you don't need the juice cleanses and the laxatives and all that. Your body knows how to detox itself, you just need to give it the space to do so, all right? So let's talk about three immediate stress management techniques that do not evolve food. And trust me, I love having food as part of my toolbox for stress management, but we also need other things in our toolbox so that we can start to manage our stress. The first thing that I love to do is to start to see how stress shows up for me because sometimes I wouldn't even know that I was feeling really stressed out. So if I am picking at my fingernails, if my fists are clenched, if I am starting to sweat, my shoulders are nearly touching my chin and my ears, that was a big one for me. I would hold a lot of tension in my shoulders, right? Ringing a bell here. And what else? I would start to get stomach pain. Um, so when those things would start to happen for me, I knew that my body was starting to feel stressed. So that's the first thing I would recommend. Like, see what the signs are in your body that is highlighting to you that you feel stressed out. So here are a few things that you can do. You can take deep breaths. That is the number one thing. And I know you're probably rolling your eyes right now because you think of meditation and you think of like deep breathing and belly breathing and all this, and it is true, it works. What it is nearly impossible unless you have trained yourself to take really, really exaggerated deep breaths all the way down to the pit of your stomach where it massages your vagus nerve that really kind of activates your parasympathetic nervous system, literally signaling to your body that you're safe. It is nearly impossible to breathe that deep when you when you're not in a safe space because you usually have shallow breathing right in your chest. You usually, this was my thing, I would hold my breath, I would hold my breath. And I thought it was cute that the Apple Watch would be like, Hey, you need a mindful moment, you're not breathing. And I had no idea that that was one of my stress responses, and I should not be holding my breath. Okay. So taking a few deep breaths in a stressful moment, and which is great because you could do this anywhere. You can be in a meeting, you can be commuting, you can be in front of your kids, and you can go ahead and take a deep breath. You can take a deep breath before your meals, you can take deep breaths in stressful moments when you feel cravings coming on, and it can really help relax your body. I intentionally bring my shoulders down, I unclench my fists, I give myself like a little fidget toy, and I take a few deep breaths. Like I just used it this earlier this week where I was so pissed, like so pissed. A story for another day, and I just sat there and took really deep breaths to remind my body that I was in fact so pissed off and I was safe and everything was okay. Right? One of my clients used this right before eating at work, she would not eat at work because she was so scared of having emergency bathroom trips. Okay, and she's in a type of job where she can't just leave and go to the bathroom, which is even more stressful in itself, right? My teachers out here, you know what I'm talking about. If you're in a position where you can't just freely and autonomously go use the bathroom whenever you want, plus you're scared of blowing up the joint, and everybody else, like your co-workers figuring out what's happening, then it can be pretty embarrassing. So we started off really slowly, introducing food during her workday, and also having these mindful moments to remind her body that she was safe. Another thing that you can do that really helps stress is moving your body if you're able to, moving the stress around, completing those stress cycles, right? Letting air out, calming down your breathing. And it doesn't mean that you need to be out here doing a whole workout. It can literally be taking the stairs at your place of work. It can mean doing some squats in the bathroom, it can mean going for a little five-minute walk, or putting your arms up, putting your arms out and stretching your body in your office, in your home, wherever you are. You have, I can guarantee you, there is probably a place where you can safely and confidently move your body. A lot of times for me, that's the bathroom. Okay, whether it's in a stall or a single person bathroom. I love to stretch, I love to do wall push-ups in there, I love to do squats, and that little movement is so helpful for our body. Okay. These little breaks are so insanely helpful. Maybe you go pick up your lunch instead of having it delivered to you, okay? And the last thing I'll say is having a bookend practice in the beginning of your day and at the end of your day. A lot of times we want to be rushing, right? Like the rush, rush, rush. And trust me, that is something I am consistently working on. So I like to have a few moments of just quiet, and that may mean like it's quiet while I'm brushing my teeth in the morning, or I'm reading a fun book on my commute since I take the train most of the days, or I'm listening to something that's pleasurable, right? Indulge one of your senses in a way where it when you can, whether that's your eyes, whether that's a scent, whether that's listening to something, journaling, meditation, sitting with your tea or your coffee, sitting with whatever you're eating, and actually noticing the flavors, not just shoving food in your mouth, okay? And this is in the morning and in the evening after work, right? You want to kind of have that wind down time that creates separation between your stressors in your personal life and your actual self. I had a client who had who finally stopped working up till midnight and actually started implementing an evening routine that really served her and allowed her to just relax, okay, at the end of the day, because that's something that we do as well at the end of the day. We just like stop work or work right up to bedtime, we binge some TV or we like scroll, scroll, scroll on social media. That's trust me, that's one of my not best coping habits. And we actually do not give our brain or our body an intentional break of what's happening. I've recently taken up crocheting again after 10 years. My big bag of full of yarn has come out the closet, and I crochet for a little bit, even if the TV's on, even if there's other things around me, but it gives me like this monotonous activity to do with my hands, and I pick choose colors that I enjoy, and I create stuff with it, and that is very helpful, and it slows down your breathing and so on and so forth. Not so activating, right? Unless you're frustrated because you're trying to learn how to do it, and that's a whole different story. Just give yourself the opportunity to learn. So these techniques, you know, um might help in the moment and they are very useful, but at the end of the day, they don't address the root cause. If your job is so chronically stressful, if you have unprocessed trauma, if your nervous system has been dysregulated for years and years and years, if you do not know how to feed yourself, if you do not know about food, if you really think that you cannot find time to eat nutritious meals and to hydrate yourself, these are all band-aids. These are all band-aids. They're helpful band-aids, and they're band-aids that should definitely be part of your toolbox, but band-aids nonetheless, and they will eventually fall off unless you pair them with other things that are going to be helping you manage your stress and communicating with your hormones, like feeding your body. All right. So, what are some strategies? What can we start doing to start like kind of de-stressing your day and getting you out a little bit of this no-eating binging cycle, beating yourself up? The one thing that I like to start a lot of my clients on is prepping their digestive system for the day. So having something warm to drink, and it can be a variety of things. Some of my clients have broth, like bone broth, others have warm water with lemon, others have ginger tea. These are all really proactive things to start healing your gut and prepping your digestive system for the day. Another thing is having a really high protein breakfast. It is non-negotiable. And by that, I don't mean you're gonna make a hungry man's breakfast and you're gonna have like sausage and eggs and potatoes and bacon and pancakes and all that. No, it can be so freaking simple. I do not have time for a sit-down breakfast in the very beginning of the morning, right? And I often get my clients used to having two breakfasts, but there is usually something so quick that is high protein that you can offer your body in the morning before you rush out for the day that will that will support you so drastically with stabilizing your. Sugar, your blood sugar, with you know, tailoring off that cortisol spike in the morning because yes, it happens, and really reducing cravings in the afternoon and those 3 p.m. crashes crashes and really signifying or signaling to your body that you are safe, okay? And I know a lot of you might be like, Oh, but I'm just not hungry in the morning, I don't have time. Not being hungry in the mornings for a long time is actually a sign of dysregulated cortisol, dysregulated hormones, right? And it's something that you can train your body back to do because then it leads you into this trajectory of you're not eating or drinking anything till 2 p.m. Okay. And again, it's not this idea of having a ginormous breakfast. It does not have to be that. And you don't have time. Trust me, we're gonna find some time. I can guarantee you. And literally, you probably don't even have to slow down your day that much to have something. I can promise you it can take less than five minutes. Okay, holla at your girl. All right. Another thing I love to do with my clients is build a stash, whether it's in your bag or it's at work, in your home. I don't really like leaving things in the car because it does not have no sort of temperature control, so it can really ruin things in there. But building a nice little stash somewhere that you can access and you don't have to necessarily run out and buy or anything like that. This is really proactive thinking and planning that we work on together. Why is this important? Because it prevents this, I'm so hungry, I'll eat anything situation, and then having three bags of chips and a donut. All right, or like four cups of coffee. By the way, coffee is not breakfast. By the way, coffee is not the one telling you that you're not hungry. So please, please, please, please, let's talk about that. Uh, and the last thing is that my clients and I, we're not counting calories, we're not even counting macros when you're already stressed out. Like, yes, these these kinds of tools have a time and a place, but you do not need more counting, tracking, and to-dos to this point at this point in your life. And there are very easy strategies that we go over where you can actually tell and analyze and make amazing decisions without having to track your life away. All right. We work on visually seeing what's on your plate, kind of start to learn what your fullness levels require, what your goals are, and then start aligning things with that because the simpler you make this process, the more you're gonna be able to stick with it. And it feels like my clients say, Oh, it feels so effortless. Yes, great, because y'all are busy. You don't need more things to do, you don't need more things to track, you don't need more of your favorite foods being taken away, and you don't need to be so insanely dysregulated because you're not feeding yourself, okay? And then blaming it on other things. So make sure that you're thinking about these ones. A couple of my clients have found this so sustainable, and detailed tracking was not what we were doing, all right. And then you know what? Have some of your safe meals. I always like to see which three to five meals are your go-to's that you know your body loves, that you know is not gonna make you feel sick, and just having those go-to's and giving yourself permission for them not to look beautiful and have them on rotation for these periods where you're just so stressed out and you do not have the mental capacity because it takes mental capacity and energy to think through meals and to make things look beautiful and to plan something new. This is not the time, boo. It's not the time to make a plate that you can find in a magazine cover. All right. So we plan for all of these things. Now, what is the deeper truth here? Like, what is it that we really need to keep in mind? These strategies help, but they don't fix toxicity in your environment and in your life. So that is something to look for, but it's really hard to think through that when you are so dysregulated from not being able to think well, from having brain fog, from having fatigue, no energy bloating is really hard to think through how are you going to improve other areas of your life. All right. So we really work on regulating your nervous system and your digestive system, right? Mostly through food, right? We do not realize how much feeding ourselves well contributes to feeling grounded, to lowering our anxiety, to helping us feel less depressed for having us feel well in your body. You, I can guarantee you, you remember that moment when you take a really good poo and you're like, Ugh, I feel like I'm on top of the world. I've heard kids say this. I worked at a camp once, and there was this little girl who was the cutest, and she kept telling me how her stomach hurt so bad. And I asked her, I'm like, Are you sure you don't need to use the bathroom? She's like, No. And I gave her some water and I was like, All right, well, let's try. And we moved around and things like that. Girl, she went to the bathroom and she came out of the bathroom and she's like, I feel like a brand new person. And let that be a sign, like, take a good shit and you'll feel like a million bucks. Okay. So working with food, knowing how to feed yourself, working through the stress of your life, finding these moments when you actually really can nourish yourself, when you're detecting that there's stress in your body, can really start to address this menage to stress, food, and digestive system issues that you have going on here. That mix of not eating at all, binge eating, like going, doing, doing the detoxes and the laxatives and all these other things paired with unmanaged stress can lead to so many digestive issues. It starts to eat away at your digestive system and it starts to interrupt it, which can then lead to autoimmune conditions, right? When your gut wall starts to break down. We don't want that. There are proactive things that you can do. And if you are already there, I'm giving you a big hug and I am letting you know that you can work on it to improve it and feel better. And I have had clients with autoimmune conditions, with severe digestive issues, who feel so insanely better and rarely feel their digestive issues at all the way that you used to in the past, unless it's like something obvious that's happening, and then that's a different story. And the best part is that you start to build that trust with yourself again. You start to understand your specific triggers and you why identifying your emotional eating patterns and what actually you need to do to meet yourself where you are, your healing and personalized gut health protocols for yourself and building your capacity to handle stress differently. Like all of these things is stuff that I have worked with my clients on that has drastically changed their life and their quality of life, and severely reducing doctor's visits and more time between doctors' visits and all that, because that is very triggering and traumatizing on its own. All right. So, in one-on-one food and hormone health coaching, this is exactly what we work on. This cycle is very individual and it can feel very complex, and it can feel like there is no way out. For you, not this pre-made meal plan or strategy or whatever. I really despise those because I'm like, well, these things don't fit for me, and I want to find a way for these things to fit for me in a way that does not feel stressful, because that is the point. And this is exactly what we work on in one-on-one food and hormone health coaching together. So if you're ready to kind of break up this situation between food and between stress and digestive issues that you might have going on, I invite you to book a free consultation call with the link in the show notes, or you can go ahead and send me a DM on Instagram or an email, however, you want to get in contact with me, because this has a solution. This has a solution. We don't need to be running this morning cycle on repeat, this day cycle on repeat where you feel like there's no way out and you're exhausted. I am doing the thinking for you. This is why we work together to take some of the load off of you of trying to figure all this out on your own and not even knowing if it's working or not, and getting so exhausted that you continuously go back to your old habits. Let's break that now with support. You will thank yourself over and over and over again for betting on yourself, for believing yourself, for investing yourself, for knowing that you are worthy and deserving of having support in areas where you're sick and tired of trying to figure it out, and you damn well understand how important and life changing this can be for you. Okay. So I cannot wait to talk to you. I cannot wait to see you on Zoom. And I hope that these tips were helpful for you. Okay. I'll see y'all next week. Bye.