Speaker 1: 0:00

I've forgot how many times.

Speaker 1: 0:02

I've heard in the past before I had my IBS mastered and you're probably the same that you should use a food diary, an IBS journal, ibs diary, and you're like, well, what do I put in there? Obviously, food is something I need to put in drink, perhaps, but what else? Is there anything else? Is there anything else? Truth is, there's loads more that needs to go into on, but the crazy part is is, once it's even put in there, how do you even use it? What do you know to look for moving forwards, and why even use one in the first place, a journal, whether it's an IBS journal or any journal?

Speaker 2: 0:48

And then what do we do with it? Moving forwards, this podcast Beyond Bath and Blues is our way to document the lessons we've learned on growing our business Men's IBS Mastery towards helping one million men. Our hope is you use the lessons and wisdom for your own journey and maybe someday soon, partner with us to achieve IBS Mastery and dominate in your personal and professional life. We hope you share and enjoy. Partner with us to achieve IBS mastery and dominate in your personal and professional life.

Speaker 1: 1:06

We hope you share and enjoy. Hi guys, welcome back to Beyond Bathroom Blues podcast. I'm your host today again, glenn, and I want to dive straight into today something that I think a lot of you if you're listening some of you might do this, but I think most guys out there you're listening to this you're not doing this one thing After this podcast. If you're going to put it into practice, it'll transform your life in many other ways. It's not just about IBS, it's in every area of your life. I want to look at and shine a light on today on why and how to use an IBS journal. But we're going to look at journaling as a whole anyway and just talking about a little bit around that. Perhaps you're doing some of it already. You're an entrepreneur, maybe a CEO, a senior manager, and you're taking notes. You've got a diary you're making. But how do we make that more powerful so we can become unstoppable as men, so we can have self-mastery dominate, ibs dominate our life, whether it's wealth, health and happiness, to move things to the next level and beyond. So let's dive straight in. As always, I want to start with a quick story.

Speaker 1: 2:13

When I was a regimental sergeant major, an RSM in the military that's for those that have not been in the military or not understand the rank structure. That's the highest rank that you can go in the British Army as a soldier and at that time I was assistant to commanding officer or, in civilian terms, like a chief executive officer, a CEO of a large organisation which is a battalion of around about six to 700 personnel, men and women, and multi-million dollars, pounds worth of vehicles, weapons, equipment, such and so forth Massive, massive organisation that stays in the UK, that deploys all over the world, whether it's in training, war, fighting this, that the other. So it's a very high profile, responsible job position that I was in. I'm very humbled to do it because as an RSM, you are the senior soldier, soldier you're the top rank as as a soldier, the soldiers in the army there's officers and the commanding officer is the highest officer, as you will, lieutenant colonel, if that makes sense and one of the things that we used to. We had a really good working relationship with the, the commanding officer, as it should be.

Speaker 1: 3:22

As an rsm, I had a really good working relationship with him, with with Cy, and I used to call him that. Obviously I'd call him Colonel, but Cy was a really, really good guy, like awesome leader. So much respect for him. He was parachute regiment train did. He had an MBE. But more than the awards and everything, he was very well respected in the battalion, across the army and people used to look up to him and work really, really hard for him and I thought there's something there because I mean, I was good. You know, obviously I got to the highest rank, but we can always be better, we can always improve very quickly.

Speaker 1: 3:54

Walking around camp with him, we used to do our walks around the battalion, visiting different organizations, different platoons, different groups, and talk people, you know, see what's going on. And one of the things that I was, I guess, responsible for was to identify any issues, any complaints, any problems that soldiers were having, whether that's with food, downtime, anything, a whole range of stuff you know bullying, racism, all that stuff and I was one of the people that would lean into that and make things, try and make things improvements within the battalion using various organizations. Now, walking around camp, I used to carry a pay stick and even though I had a diary and I had a journal, I've always journaled. For a long time I had my own personal journal that I would write in there. You know, reflections on my fitness, my own personal development, things that I was learning, all that jazz in a journal. But, as you can appreciate, walking around camp with two books and loads of pens wasn't something I did. If I was walking around with a COI, I used to grab my pay stick and walk around with it. Now we do carry a small notebook and pen in your in your pocket. In the military it's one thing that you carry, as well as your id card. So obviously I'd have that, but you don't think you're pulling it out, not always.

Speaker 1: 5:11

And the co was awesome at remembering people's names. Now, bearing in mind, there's six, seven hundred people in this battalion and not one person that we would talk to, as when we stopped he, he wouldn't forget, he would always, always know their name. But more than that, not only would he know their name but he would know something about them. So he would stop a young soldier like the youngest, lowest ranking in that battalion, and he'd be like ah, private Smith or Private Sanders, how's it going? How's your wife? How was the birth? Congratulations, how's the baby getting? Is it little jacob? And I'm like blown away. And the soldier is that this high-ranking officer like the ceo is not only remember his name but his detail about his family. And you know it gets better than that. Because of them small details, the soldiers had so much respect for him because, listen, nobody cares unless you care.

Speaker 1: 6:01

And I was like, ah, hmm, something in this. So I said to the seo and I was good with names, I could remember quite a few names, but clearly you forget some and this I said what, what's the method to you, kind of, what's the trick, what's the secret there? And he said do you know what? He said? When I what I do is I speak to people, and he says I don't do it anymore because I've got the muscle memory, I said, but when I first started doing it, I'd speak to people and I'd quickly get you know out of sight. I'd pull a notebook out and I'd write down who I've spoke to, a little bit about them, a little summary, as you will, and then I'd keep it and then I would look at it and I would formulate a story or something that was memorable around that, so I wouldn't forget. And over time you create the.

Speaker 1: 6:39

It's like a kind of form of journaling about people within the battalion. Ah, okay. So I started doing that and very, very quickly, over six certainly six weeks, I was remembering everybody's name in that battalion, more about them than I used to know, and it just created so much more respect, so much more you know in terms of being a good leader, caring, and it just took things to the next level. So writing things down and recording things is so fundamentally important in so many different areas. Whether you are in senior management, like I was back then, you've got to write things down. It's not just names and what people do, but also you know your health, your wealth, you know you're tracking your finances, your ibs, which we're going to cover in a second. Writing things down and being able to reflect back on them is such a powerful tool. The pen and paper is always powerful. So what do we mean by journaling?

Speaker 1: 7:33

Some of you are listening to this and you're like what I've never journaled before? Don't kick yourself if you've never done it before, because now is a very you know, the best time to start something is today. If you listen to something and you've never done it before, I would I ask you to consider trying it and sticking to it. Don't just try it for a few weeks because, remember, it's the small things that we do daily over time compound and create massive, amazing effects later down the road. So try it and stick with it.

Speaker 1: 7:57

Now there's different types of journaling. I know this is about IBS, but, quickly, one of the things that I did because I want to help you and I want to make you feel better. Maybe you're stressed out, maybe you better. Maybe you're stressed out, maybe you, uh, have had some days, maybe you've had enough. You know, symptoms are getting in the way. I remember dark days, sat on the toilet feeling bloated and just not being able to get off, glued to the toilet with diarrhea and just feeling like I needed to go. Even when everything's emptied and it's not nice you're in a, you can get into a dark place and that can compound as well, can't it it? It can manifest and you can start just feeling miserable.

Speaker 1: 8:33

So one of the things you could do which is what I found really, really helpful. It's helped tons of our clients is a gratitude journal. People just think, oh, wishy-washy, whatever. But hey, listen, this is a really, really, really powerful tool. It's just to get a blank journal. It could be a lined notebook, blank pages, whatever.

Speaker 1: 8:52

And I just something I did when I left the military. I never did it before. Somebody advised me to do it. I think maybe I read it in a, I think I listened to it in an audible with a guy who's passed away now, an American entrepreneur, jim Rohn, and I think he was going on about it and I just did it and at first it didn't see any benefit. I didn't see anything from it. I mean, I was always grateful anyway and I was always thankful for stuff, but this just took things to the net, a whole next level, and I stuck with it for not two weeks, not two months, about two years, maybe I think three years worth of journals in my drawer that have that are full of gratitude journaling.

Speaker 1: 9:30

It's just a complete game changer because you see the smallest, smallest detail to be thankful for and it just makes you happier, it makes you more grounded, it makes you appreciate things more in life Rather than thinking, oh, I wish I had this, I wish I had that, I'll be happy when. So that's as a side note. I know it's about IBS, but that will really really help you as well with not just IBS but your feelings, your emotions, and just help you as a man moving forward in self-mastery. So, hopefully, if you're doing it already, cool, keep going, keep going. But if you've not have that open mind, that growth mindset, and think, do you know what I'm mindset? And think, do you know what? I'm gonna start that? I'm gonna give that a whirl. Maybe do it first thing in the morning, last thing at night. Right, let's pull it back to ibs, ibs journaling. Now, going back to very quickly, before we move on to that, the, the story when I was rsm.

Speaker 1: 10:20

That was the names and remembering people. The other thing that I didn't do, which is you've got to. Why do we write things down? We write things down because otherwise we'll forget. Now you might have like is you've got to? Why do we write things down? We write things down because otherwise we'll forget. Now you might have, like me, I've got a photographic memory. I've got one of the. I'm so grateful, I am super grateful. I've got a phenomenal memory, and you might have too. You might be really really good at remembering stuff. You might not be as well you might be. You might struggle and be like oh, I forget everything. So, but either way, doesn't matter If you're really rubbish at it or if you're really, really good at it. Nobody can remember everything. As the saying goes, don't commit to memory. Now, I got caught out once and I learned from it. As the saying goes, if you make one mistake and you rectify it, it's good, but if you keep making the same mistake again and again and again, it's probably a sign of madness or something.

Speaker 1: 11:07

One of the things that the soldiers used to do was, as I said before, they'd tell me any drama, any issues or even any ideas for improvements within the battalion, the workplace Areas that we could improve things and make soldiers' morale better, happier, more enjoyable. Because you get thrashed in the army. You really do. The soldiers are underpaid and overworked, like a lot of people in like the health care system as well and the first response teams, so it really is difficult. So I used to walk around camp and I'd be like right, I've got it. Jason has said such and such, private sanders has said such and such advanced corporal, todd lee has said that and he wants this and this. Cool, I'm gonna write. Get around the corner out there, I'm gonna write that down. Then obviously I'd commit to that.

Speaker 1: 11:50

Before you know it, because I'm rsm, everybody wants to talk to me, because senior soldiers, especially young officers that have just joined, because they feel, oh, it's the rsm there, let's have a quick chat and tell him what we're up to, before you know it they're then distracted. Yeah, you then get back to your office thinking, right, I've got these three things I'm going to write down because you got caught up talking with an officer or somebody. You then get back to your office and you've got five minutes and you're in a meeting, a really important meeting, so you've got to prep for that. For five minutes you have the meeting, you come out of the meeting and then you're having tea and biscuits with all the chain of command and they're talking to you and you get back to your office and you're like what was that thing? What was those points that were discussed when I was walking around camp by them three lads? Oops, I forgot. So the big thing for me is I do it there. And then I even to the point where I used to take my notebook out while they were talking to me and I'd say do you know what? That's really really important. What you're telling me, and I can see it means a lot to you. I'm gonna, I'm gonna write it down, so I'll pull it out. So it's a win-win. They're seeing me write it down, so they know I'm listening and they know I'm gonna act on it. But more than more likely they're gonna have confidence in me acting on it and I don't forget, and that's as an example, as a story there.

Speaker 1: 13:00

So how do we use this? With ibs, you could get any journal. It could be a nice journal you know, a leather one Like I always buy nice, good quality journals because, hey, these are books that are about you. These are books about whether it's about your wealth, your health, your relationships, whether it's philosophy that you're listening to or books that you're reading, and you are writing down things that are meaningful to you, action points that you want to take away and learn and put into practice so you can develop as a man and become a better version of yourself tomorrow by actioning things today. So that is the importance of just journaling anyway.

Speaker 1: 13:37

And failing that, you just forget things all the time. If you read a book and you might go to an event or read something that's really inspiring and you're like, wow, this makes a lot of sense, this is awesome, yes, but you don't write it down, it'll just life gets in the way, doesn't it? We get busy distractions, like when I was walking around camp and that was in the moment. If you don't write things down straight away, you'll forget, let alone if you don't write them down and expect to remember in a week or a month's time. You've got no chance, very, very little chance anyway.

Speaker 1: 14:10

So with an IBS journal and there's one in there I'm going to put a link in the description we have one on Amazon. You don't have to buy it if you don't want, but there is. There is one on there that my wife, charlie Jean, created as a registered dietitian and obviously a men's IBS expert. Now, in that journal you would write things and record things in there day by day, week by week. So from breakfast, from waking up in the morning, all through the day. Obviously, if you're at work, when you get a break, you just quickly pull it out. So it's something small enough A5 or something like a small that you could pull out. It's discreet. It hasn't got IBS written on the front of it, obviously. I like just something that's plain black with journal written on the front and then you can write things down there.

Speaker 1: 14:53

But you need to be writing things down more than just food. So, yes, you need to be putting down when you eat, what you eat, but also it's your fluid intake. What about sleep? Sleep needs to go in there. Did you sleep okay? Did you have a rough night's sleep? Are you consecutively having rough night's sleeps? That would all go in the journal, rather than just getting up in the morning going oh do you know what I'm ball bagged today? I had a really rubbish night's sleep last night. My stomach's been doing backflips and blah, blah, blah, blah, blah.

Speaker 1: 15:23

Get it written down, record it in that journal in the morning at breakfast, as well as what you're eating, what you're having to drink, and then throughout the day, how much water fluid did you have? Did you have two, three liters, or did you not really drink anything? Maybe you had about 16 coffees because you're that tired, true fact, isn't it? So we're dosed up with, you know, fully like dosed up on caffeine. But then is it the caffeine that you're having past a certain time that's keeping you awake at night, as well as your IBS. That's then making your IBS worse. See, it all becomes a cycle.

Speaker 1: 15:53

But not knowing this and not writing it down, you wouldn't, you won't have a clue and not more than that. When you approach a health professional, maybe you work with us, maybe you go elsewhere, maybe you go visit a registered dietitian he or she is highly likely like obviously guaranteed to say to you have you been recording everything? And if you haven't, they'll expect you to go away and do that. But at least if you've done it, you can go there. You can go there armed and dangerous and say, yeah, it's there, this is what I've done. I don't understand anything I've written in there in terms of my symptoms. But guess what? They will, because they're the experts, they know what to do. It's like putting pieces of a jigsaw puzzle together, but you might not know how to put that puzzle together, but they will.

Speaker 1: 16:36

And a quick example, or story, as you will, about that which I've put in the new book that's coming out this year Men's IBS Secrets Again, I mentioned that in the previous podcast. Secrets again, I mentioned that in the previous podcast. So one of the things that I shared in there is I worked with charlie jean, with cj, my wife at the time she was my girlfriend. She helped me with my ibs and within six weeks or so my symptoms are pretty much gone and I'd had this thing for 10 years. You know it's like what 10 years, six weeks. What I did, what she said, I, I was journaling everything. I was recording everything diligently and I was used to it because I've done it in the past with my fitness pal, with weight, when I've been losing fat and putting on muscle mass. So it made sense to me. It's like, okay, I'll do it. I don't know exactly what you're looking for, but I'll do it.

Speaker 1: 17:21

And after the six weeks when I didn't really have any symptoms, I just started messing, messing around again, you know, adding food groups and this, that, the other, just getting basically getting back into the old habits. And guess what? My symptoms came back with a vengeance blowing diarrhea. Here we are, glenn. We haven't gone because no cure for IBS. So it's always lurking in the shadows, so to speak, waiting for you to take your eye off the ball and not follow the blueprint that you've got the tailored plan and then symptoms are going to start creeping back in, which is what happened with me and I started.

Speaker 1: 17:56

I had to cancel a date night with CJ. I was meant to go out for a meal and I couldn't get off the toilet again. I was like, ah, because she was helping me and it had helped me. I was like, look, I'm, I've got, got symptoms. I'm not in a good place. She's like, well, listen, can I come over? Anyway, we're not going out, but can I come over? I said yeah, come over. And she says where's your journal? It's there on the table. And she looked through it and within no time at all she's like, oh, you've been doing this and you've been eating that and you've done this and that. And it was like, all right, I didn't know, I know, know, you didn't know. Right, stop doing this, start doing this. And within a few days later, symptoms gone and a few weeks, months, went by. I was good to go and eventually I changed. I made small tweaks because, remember, small things add up in a big way, the compound effect. Keep saying that. I made small changes, small tweaks, with, obviously, cj holding me accountable and checking over my journal, and I got the outcome. I got men's IBS, what we call men's IBS mastery, and my symptoms now are gone most of the time, not all the time. I do have uh, I do let my guard down sometimes and have the odd meal where I know that symptoms, but it's on my, it's always on my terms. Hopefully that makes sense.

Speaker 1: 19:05

It's kind of like. It's kind of like a road traffic accident where a car has smashed into somebody and maybe knocked a biker off his bike and killed him. It's really, really bad and the police, the ambulances, potentially the fire brigade, they're all on the scene first response doing their job. Bless them. And obviously the police need witness statements because they weren't there at the time of the accident. They might be a camera, they might not be.

Speaker 1: 19:34

So they're then collecting witness statements. They might get 5, 10, 15 witness statements and none of them statements are going to be one. You know, the first statement is not going to be the same or hardly similar to the second, the third and the tenth. They're all going to have differences. Somebody might have seen the first few seconds of the accident and then took their eyes away from it. Somebody might have seen all of it. Another person might have got the back end of it. Do you know what I mean? So you've got all these different versions coming in, but you can you imagine if the police committed to memory and just like committed or to one statement?

Speaker 1: 20:08

They've got to bring all that information in together, just like food, water, sleep, stress, time of day, that you go into bed time. You're waking up all this information and putting it together to see the bigger picture and go right, I can pick out this this is what happened, that's what happened and we can formulate what you know what happened by putting them pieces of the puzzle together. Does the hope of that make sense? And it's the same in where, potentially, you've done like myself in the past, you've had a bit of excess body fat. We all let us guard down from time to time and Christmas is a big one, isn't it and we want to lose that weight. Well, we've got to record everything.

Speaker 1: 20:53

If you don't record everything and wing it, then most people, most men that wing it, just end up getting a few noticeable signs like I'm feeling a bit fitter, I'm feeling a bit slimmer, but I'm a bit oh, it's been months now and didn't really look like in the mirror, I don't look like I'm making any progress bugger it and then, before you know it, they're back to old habits. Old habits die hard and they end up putting more weight on and they they could have lost, whereas if we get that tape measure out and just whack it around as waste first thing in the morning and write down the date and the measurements in centimeters or inches and have a goal of what we want to get to. If it might be a 32 inch waste so we're making a note of that we might be at a 37 at this stage. So there's a five inch difference. And as but as the weeks go by, there might not be any change. And that's what happened with me. My, my waist was 96 centimeters week on, week for ages. But the good news with that is I want adding fat on, do you see? So if it'd be 96, then 97, 98. I'm putting fat on stills, but without writing that down and recording it, I wouldn't have known. And then, obviously, as the weeks or maybe a month goes by, it's sat at 96 and I've measured, maybe, my arm, my, you know, my bicep circumference and my upper leg circumference and neck. I've got all these measurements, not really bothered about weight, because I'm putting, I want to put weight on, I want to build muscle as well as lose fat. So I'm like looking at these measurements and thinking right, I can look at what's going on, right, I could tweak it and I can say what do I need to do. Well, you either need to do one of two things up the calories by training harder or going out for more walks and runs and stuff, or we start dropping the calories because I was eating healthy, I was eating clean, or was there any areas where I'm having sneaky blooming biscuits and chocolate and pizza? Maybe cut that bit out for a bit over a period of time. So there's little things we can adjust. We can test and adjust moving forward, but without writing it down.

Speaker 1: 22:35

All successful men, whether it's an athlete, somebody you know the Olympics, whether they're, whether you're a coach, a mentor, whether you're an entrepreneur, senior management, somebody that's serious, if you are serious about your self-development, as you should be, about being a resilient, robust and strong man with mastery, you have to write things down. You've got to do it. You've got to be journaling and writing stuff down, and that doesn't stop with wealth, health and all that. You've got to get into the IBS, into the weeds of this, and you might not listen, you might not know what to do at first, as in, you might not have a clue. You might be like what? This doesn't make sense. Trust the process. Trust the process, like with the IBS diary that we've, that we've produced. I say we, the royal, we that my wife produced CJ.

Speaker 1: 23:21

Everything is in there how to, how to do it each day, how to do each week, what to reflect on. Also, any red flags, things to look out for in your stools. Do you know about that? Because there could be some telltale signs for something else there that we need to get checked cancer, ibd. But yes, we need to have all that look. So we're looking at that each day as well. We're checking our stools, we're looking down the toilet pan. It sounds gross but we're going to do it.

Speaker 1: 23:44

If you care about your health pulling it back to having mastery over your health and looking out for things we need that guide. We need them journals. That's why we've put in our journal red flags to look out for. So you know that, ah, flipping heck, I can see maybe some dark tiring stools or some blood. I need to go to the doctors ASAP so you can catch things now, before it gets too late and before the worst could happen. So we've got to keep an eye on stuff. So it's again. It all pulls back to journaling.

Speaker 1: 24:13

Nobody's teaching this, nobody's saying oh yeah, do an IBS diary. Why do an IBS diary why? It's for your health and it's for your future. It's so you can make recording it and make things on that piece of paper so that people can translate that to find out what's going on, like what happened with me when I fell off the perch and Charlie Jean picked me back up quickly and put me back on tracks by looking at the data, data, data, data. It's the boring stuff, isn't it? But it's the data. The devil is in the detail, as the saying goes. Yeah, it's, the devil is in the detail. And that's where the saying goes yeah, it's, the devil is in the detail. And that's where the answers are.

Speaker 1: 24:50

It's the little things that count, okay, so to kind of wrap that up, then, in terms of your journal, you need to be writing down, obviously, your food. Have a look at what food, what are you eating, what times you're eating, when you know when are you eating, are you stressed out? So your stress levels, your mood, fluid intake these are just a handful of stuff. I'm stuff. I'm reading out of the men's IBS journal that we've produced things that you'd need to put in there. Again, I'll put a link in the description to this one if you did want to have a look at it If not no great shakes either and write it down each day, every day before you go to bed, when you get up in the morning, lunchtime, whenever you can pull it out and make a quick note of stuff in there.

Speaker 1: 25:26

Don't leave it till the end of the day, as in getting up in the morning. Leave it till the end of the day because you forget. I've done it. I've got a really good memory. And if I don't record things properly in my fitness pal food, when I'm weighing my food because I want to get in good shape, and I'm weighing my food and doing the calories and all that, if I'm not putting stuff in there after each meal or while I'm prepping the meal, I forget. I can guess by the end of the day I know what I've eaten. I could probably. I had a chicken breast and some steamed broccoli. I had peas as well. Did I weigh them? Is it 80 grams? Is it 100 grams? You've got to put it in there, okay. So to wrap that up then, guys, I hope I've impressed upon you.

Speaker 1: 26:07

My aim with this, as I said at the beginning, is why and how to use an IBS journal. You might not fully understand it. You might not, you know, appreciate that what's causing your symptoms, but more than likely, you will start to see things trend over the days, the weeks ahead. Maybe it's sleep, maybe you look at it and you've realised that you're not been sleeping too well. Your symptoms are worse. Ha. So you need to dial your sleep in. How can you dial your sleep in so you can then focus and shine a light on each area?

Speaker 1: 26:36

If in doubt, you can give the experts a shout. You can go speak to them. That was a bit cheesy, wasn't it? You can go speak to the experts. Speak to your own, if you, if you signed up to a registered dietitian maybe you've seen one at the moment take it to them and say, right, I've been recording this. To be like blimey, check you out. Yeah, this is what I've not only ever been recording my food, I've been recording sleep, stress, mood, water intake, fluid intake, tea, coffee, all this stuff. And they'd be like blown away and be like wow, this is amazing. Have you been doing it diligently? Yes, I have. Yeah, the devil is in the detail. And remember, if you don't do it properly, you're only letting yourself down. Yeah, you've got to do this properly to get mastery. It gets easier over time. Guys, it's like anything. It all starts with the decision. It just make that decision and start today. You've got that's the.

Speaker 1: 27:25

The first step is to start today. Whether you go on that link in the description and you invest in that journal what we've produced which is a complete game changer, by the way. It's got everything in there, it's all laid out how to do it or you decide to create your own. Either either either's fine, you know, or maybe you buy a different one that's on there. Some of them are a bit pink and girly and they say IBS all over the front. You don't really want to be pulling one of them out at work, whereas ours is a bit more discreet, it's black and it doesn't have IBS on the front. Whatever works for you, just find something that works for you or that you're happy with, and just commit to doing it. Start today, remember, change your mindset. You Remember, change your mindset, you change your life. Hope that helps.

Speaker 1: 28:06

If it's been helpful, please, or my only ask for this is to leave a review on whichever podcast platform that you're listening to this from. Come along and say hi. If you wanna come along and say hi in the Facebook group IBS in Men. I'd love to say hello to you in there and if you've got any questions as well on journaling whether it's normal journaling or pulling it back to ibs anything on the ibs journaling if you buy the one we we've got in amazon as well, if you've got any questions while you're using that, cj is in that facebook group and she will answer you no charge and just say look, if you've got any questions at all, fire away and we can help you take the required steps forward. Small steps remember, but remember small steps each day. They add up in a big way. Compounded over time, you end up getting massive results. Stay safe, take care. I wish you nothing but the best in health, wealth and happiness. Bye-bye.