kind of the staple the tables are and if their strength training creates me because it's the most studied supplement like on the planet umpteen benefits and now it's showing brain health benefits like in clinical trials so you know those foreign relatively inexpensive you know like a hundred bucks probably gives me a 60 day supply of all of those things you know so those are like nutritional staples and I and then protein powder falls in that up to those are all things that I just consider food and bottles yet like it I'm not getting them from my diet and I need to so I'm just using these as tools