Joining me on the show is Dr. Ryan Peebles, a Doctor of Physical Therapy, to talk about a topic that many people have experience with, myself included, and that is lower back pain. You'll learn about the "deep core" and why it's the key to reversing back pain.

We will discuss how age, lifestyle, stress,  and heavy lifting impact our lower backs. We will also discuss the pros and cons of chiropractic adjustments, physical therapy, and MRIs.

Dr. Ryan committed his life to uncovering the root causes of chronic back problems and learning how to reverse them.  Now, he helps thousands of back pain sufferers get back to doing what they love without pain each year. He created a unique movement retraining program called Core Balance Training, which successfully reverses back pain.

__________
Book a FREE 30-minute call with Philip here.
__________

Today you’ll learn all about:

[1:58] Personal experience with back pain and its effect on identity
[4:18] Understanding the "deep core" and its relation to back pain
[6:33] Best practices for recovery from lower back injuries
[8:25] Preventing lower back injuries: the role of strength, activities, posture
[11:07] Impacts of a sedentary lifestyle on back health and mitigation strategies
[14:01] Age and its correlation to lower back pain
[21:45] The effects of modern society's activities on back health
[22:56] What Ryan did after his accident
[25:58] Impact of heavy lifting exercises like back squats and deadlifts on back health
[28:26] Stephanie shares her experience with her one-on-one nutrition coaching with Philip
[29:42] The role of stress and mental health in back pain
[34:39] Pros and cons of chiropractic adjustments for back pain
[38:13] Effectiveness of physical therapy or massage therapy in treating lower back pain
[43:07] When to consider getting an MRI for back pain
[47:57] Possibility of healing herniated or bulging discs without surgery
[49:39] Overview of Core Balance Training and its unique approach to back pain
[51:23] The effect of Core Balance training on pain in other areas
[53:12] Learn more about Ryan and CBT
[54:13] Outro

Episode resources:

• Dr. Ryan's website: www.corebalancetraining.com 
• Youtube: @CoreBalance

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community -  Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Today, for episode 88, titled “Break the Cycle of Body Fat Overshooting for a Stronger, Leaner, and Healthier Physique,” we are diving into body fat overshooting, which is potentially the most important phenomenon to understand when it comes to body composition in the context of manipulating your nutrition. If you’ve tried many diets over the years with little success, feel like your metabolism is slowing down, or struggle to maintain your weight for the long term, this episode is for you.
 
We'll go over the role of hormones, appetite, and muscle, why 95% of people regain weight, and how to be in the 5% who are successful so you can have not only a leaner physique but a long-term, sustainable approach to maintaining your hard-won results.

Now let’s dive into today’s topic: body fat overshooting.

__________
Book a FREE 30-minute call with Philip here.
__________

Today you’ll learn all about:

[2:05] The significance of body fat overshooting
[6:04] What is body fat overshooting
[7:40] What is hyperphagia
[8:36] What is fat cell hyperplasia
[10:20] Why strength training is essential to successful weight loss
[13:59] The value of strength training during weight gain
[14:34] Max thanks Philip for helping him prioritize his health and dropping 45 Lbs
[15:38] Protein intake and its significance for weight loss
[19:42] Sustainable approach to weight loss or diet based on your lifestyle
[26:51] Outro

Episode resources:

• MacroFactor food logging app (or download from your app store and use code WITSANDWEIGHTS to extend free trial)

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community -  Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Today we're diving into the power of leaning into the future, embracing your future self, and becoming an alpha in order to win in life with my guest, Ashton Levarek.

Ashton will reveal the importance of reframing our memories and interpretations, using positive visualization, and how to measure progress toward becoming our ideal selves. We’ll also explore the concept of being an alpha and its impact on our lives.

Ashton is a retired Air Force Special Warfare Pararescue Jumper with over 14 combat deployments and has a bachelor’s degree in Sports, Health, and Science. He is a managing partner for Valkere Investment Group and has over $90 million in real estate under management.  He also hosts The Art of Winning Podcast.

Ashton is passionate about living his best life and helping others do the same, and providing a financial platform that allows people the freedom to pursue their true passions and full potential.
__________
Book a FREE 30-minute call with Philip here.
__________

Today you’ll learn all about:

[2:31] Ashton's past experiences and how they shaped his approach to winning in life
[6:40] The problem of living in the past and how it can hold us back from making progress
[10:25] The value of our past experiences and how they can help us improve and grow
[14:20] Measuring and tracking progress towards becoming our future self and adjusting strategies as needed
[18:55] High performers who identify with their future selves and constantly strive for personal growth
[26:56] Lisa credits Philip's coaching for her 17-lb weight loss and gives him a grateful shout-out
[27:40] Reframing interpretations of memories and their significance to our present selves
[31:20] Principles for  sustainable and long-lasting personal growth
[32:40] Developing mental resilience when faced with failures
[35:01] Utilizing visualization techniques to counteract negative thoughts and envision a better reality
[42:10] Approaches to talking to and engaging with our future selves
[47:17] Identifying and addressing the gaps between our present and future selves
[52:55] Being an alpha and its importance in living a fulfilling life
[55:05] What question did Ashton wish Philip asked
[56:51] Where can we learn more about Ashton
[57:28] Outro

Episode resources:

• Ashton's website: www.valkeregroup.com

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community -  Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Today I have the pleasure of speaking with Steph Gaudreau, sports nutritionist and lifting coach. I learned about Steph through her podcast, Fuel Your Strength, and was immediately drawn in by her practical science-backed advice for women over 40 who want to step into their strength and her philosophy that “lifting weights is a catalyst for a more expansive life.”

In today's episode, Steph Gaudreau will teach you about lifting, performance, and nutrition for athletic women over 40. She will talk about low energy availability, workout nutrition, carbs, and protein, and why you need to be strength training. She will also address gym intimidation and the unique challenges for women over 40.

Steph Gaudreau is a Certified Sports Nutritionist and USA Weightlifting Sports Performance coach. She helps athletic women over 40 fuel themselves better, get stronger, and perform better in the gym. Her best-selling book, The Core 4, shares her Core 4 pillars of health which are detailed in the book. She also has a podcast called Fuel Your Strength which started in 2015 and has over 4 million downloads.
__________
Book a FREE 30-minute call with Philip here.
__________

Today you’ll learn all about:

[2:22] Step's wakeup call 11 years ago
[10:34] Low energy availability - explanation, signs, symptoms, and importance
[13:55] Defining an athlete, specifically women over 40
[20:36] Importance of protein - distribution, quality, and timing
[26:20] Unique challenges for athletes over 40
[28:21] Client mindset and weight loss
[31:04] Benefits of strength training for women over 40
[34:43] Personal experiences with setbacks, injuries, or plateaus
[39:15] Dietary restrictions for conditions like Hashimoto’s
[43:38] Menstrual cycle and menopause considerations for fueling and training
[44:59] Workout nutrition - big picture and specific recommendations
[48:59] Overcoming intimidation towards lifting weights and gym culture
[56:56] Basic strength training programs and principles
[59:30] Personal hobbies outside fitness
[1:00:50] The question Steph wished Philip asked
[1:04:37] Where to find Steph
[1:05:13] Outro

Episode resources:

• Steph's Podcast: Fuel Your Strength
• Instagram:  steph_gaudreau

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community -  Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Today I am chatting with certified personal trainer and mental health advocate Marc Paisant. You’ll learn how Marc turned adversity into a mission to raise mental health awareness, including the essential role of physical fitness in maintaining mental health and the importance of seeking support and maintaining balance. We’ll explore misconceptions about and how we end the stigma surrounding mental health.

Marc Paisant is a Certified Personal Trainer and the creator and host of the 6AMRun.com and Relatively Normal podcasts. In his shows, he shares his experiences with ADHD, anxiety, and depression to show that no one is alone and there is always someone willing to listen and help. He advocates for therapy and counseling and talks about the years of therapy that he has used to manage his mental health.

As a former collegiate athlete, Marc uses physical fitness to help with his mental health and encourages others to end the stigma surrounding mental health and spread awareness.

__________
Book a FREE 30-minute call with Philip here.
__________

Today you’ll learn all about:

[2:20] Marc's personal journey with ADHD, anxiety, and depression
[7:28] The importance of seeking help and support
[13:27] The potential misuse of exercise as an escape from problems
[17:52] The evolution of his relationship with fitness
[22:16] Philosophy on fitness and getting started with training
[29:41] Allan is grateful to Philip for his refreshing approach to nutrition coaching and how it has impacted his fitness
[30:15] Lessons from youth sports and collegiate athleticism
[35:39] Daily routine for maintaining physical and mental health
[40:12] The connection between lifting and running
[45:51] View on psychotherapy and counseling
[50:37] Debunking misconceptions and myths about mental health
[57:36] The question Marc wished Philip had asked
[59:17] Where to learn more about Marc
[1:00:00] Outro

Episode resources:

• Marc's podcasts: Relatively Normal Podcast and 6 AM Run
• Instagram: @paisant_fitness
• LinkedIn: linkedin.com/in/marcpaisant/

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community -  Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Can you supercharge your metabolism and maximize fat loss with LESS exercise? In today's episode, we talk about the four key components of metabolism and debunk the myth that more exercise equals more calories burned. We also dive into the drawbacks of over-exercising and the role muscle tissue plays in boosting metabolism.

We talk about strength and cardio training, underlining the multiple benefits of cardio, from enhancing heart health to boosting lung capacity, while also spotlighting the lesser-known yet equally important gains from walking. Overall, you'll learn how to make your workouts not just rigorous but efficient and sustainable for building muscle, losing fat, and improving your body composition.

Tune in to this episode and tap into the science of getting fit.

__________
Book a FREE 30-minute call with Philip here.
__________

Today you’ll learn all about:

[1:55] Reading of two 5-star reviews
[3:23] Components of metabolism
[4:49] Exercising more to burn calories
[7:16] The importance of strength training and muscle
[8:58] Tony shares what he likes about Philip and the Wits & Weights community
[11:26] Constrained energy model
[13:43] Benefits of working out less
[15:26] Effective amount of cardio 
[19:04] What is a results breakthrough session, and how to get a free call
[20:37] Outro 

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community -  Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

On today’s show, we dive deep into the topic of stress and its connection to emotion, physiology, and physical pain and trauma. We explore the concept of Strauma, and how it affects your well-being. We also discuss the difference between stress management and stress resolution and explore the effectiveness of stress management tools so you can transition from a state of struggle and strife to one of ease and grace.

My guest today is Christopher Lee Maher, an author, inventor, entrepreneur, speaker, coach, and innovator in the fields of health, wellness, and longevity, and he is going to share his perspective on these topics and more as we get into our conversation.

Christopher was a Navy SEAL with 1.8% body fat at 22. He had no idea how stress would impact his physical, mental, energy, and emotional health.

He didn't realize he was sick. Eventually, he had joint pain and impaired vision. Christopher discovered that Strauma, or accumulated stress, becomes trauma and causes serious harm.  In his mission to alleviate his discomfort, Christopher developed True Body Intelligence technology, a comprehensive system of total healing and integration.

With his help, Christopher’s clients have succeeded at the highest levels in sports, entertainment, business, medicine, and international politics.

__________
Book a FREE 30-minute call with Philip here.
__________

Today you’ll learn all about:

[2:59] The pivotal moments that shaped who Christopher is today
[13:01] Using stress as a motivator
[20:16] Voluntary hardship and transition to ease and growth
[28:01] Identifying the psychological root cause based on the physiological symptoms, and the concept of traditional Chinese medicine
[30:44] Carol is grateful to Philip for helping her be consistent with nutrition and understand the importance of taking rest days
[37:59] Body mapping for achieving results
[45:15] How to improve your health and learn "BESTercise"
[51:34] What training does Christopher recommend
[56:31] What he wanted Philip to ask him about
[58:58] Where you can learn more about Christopher
[1:00:27] Outro


Episode resources:

• Christopher’s website: truebodyintelligence.com
• His book: Free for Life: A Navy SEAL's Path to Inner Freedom and Outer Peace

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community -  Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Today I'm honored to sit down with none other than Andy Morgan, the passionate, knowledgeable, and well-muscled force behind RippedBody.com. Originally from the UK but living in Tokyo, Andy has carved out a very clear path in the crowded world of fitness, and I've learned a ton from his books and online content, which is why I had to invite him on the show.

Today you'll learn about Andy's experiences, his no-nonsense approach to fitness communication, and his thoughts on training, muscle-building and fat loss phases, and related topics like body fat percentage, scale weight fluctuations, and challenges during fat loss. Andy will also share his insights on the fitness industry, using data and solid principles to get results.

Andy Morgan is a fitness coach, author, and entrepreneur who has been helping people achieve their physique goals for over a decade. He works with busy working professional men who are recreational, physique-focused trainees, and he uses a simple but data-driven and effective approach with his clients.

In addition to his website RippedBody.com, he co-authored the hugely popular Muscle and Strength Pyramids and wrote The Diet Adjustments Manual to eliminate guesswork during cuts and bulks. What I really appreciate about his content is how he simplifies complex concepts but uses data to back everything up while calling out the nonsense in the fitness industry with a healthy level of skepticism.

__________
Book a FREE 30-minute call with Philip here.
__________

Today you’ll learn all about:

[3:38] How Andy developed his approach to fitness communication
[7:13] How he communicates the science and principles of nutrition and training and their applications
[15:54] Advice to people who want to start lifting
[19:56] How staying longer in the muscle-building phase is beneficial
[33:02] Andy's recommended rate of gain
[39:03] How important are body-fat percentages, and Andy's thoughts on using photos
[49:31] Training during the fat loss phase
[55:44] What is Andy most proud of in his coaching career
[59:46] Where to learn more about Andy
[1:00:56] Outro

Episode resources:

• Andy’s website: rippedbody.com
• Instagram: @andy_rippedbody

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community -  Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

We are talking today with Darlene Marshall about the fascinating interplay between holistic wellness coaching and positive psychology and how it can help unlock your full potential. We'll go into holistic wellness,  upward spiraling, habit priming, neurological flexibility, and more.

I met Darlene through Carl Berryman of Inspired by Impact podcast. I began following her podcast, which explores ancient traditions and modern science. Recent episodes cover topics like the benefits of time outdoors, mindset issues such as analysis paralysis, and the additive approach to nutrition.

Darlene Marshall is a Holistic Wellness Coach and an expert in fitness, wellness, and well-being. She was named America’s Favorite Trainer by BurnAlong in 2021.  Darlene has Masters in Applied Positive Psychology, certifications in Nutrition Coaching, NLP, Alignment Yoga, and training in various areas.

__________
Book a FREE 30-minute call with Philip here.
__________

Today you’ll learn all about:

[3:00] Influence of positive psychology on coaching values and approach
[5:30] Shifting from a trainer to a holistic wellness coach
[7:44] Differences between applied positive psychology and traditional psychology
[11:42] Holistic wellness: definition and concept
[13:36] Emergent actualization and upward spiraling for resilience and performance
[22:46] Habit priming and the role of BDNF in neurological flexibility
[28:36] Helping those with negative mindsets and self-imposed limitations
[32:02] Max thanks Philip for helping him prioritize his health and dropping 45 Lbs
[32:48] Moving clients toward actualization
[35:37] Relationship between agency, empowerment, and co-dependence
[40:23] “Fake it till you make it” phenomenon and confidence-building
[41:05] Perspectives on the term “coach” and its appropriateness in fitness
[43:53] Leveraging emotions as information
[48:40] Balancing ancient traditions and modern science in wellness coaching
[52:50] Current trends, research, or developments in the fitness/wellness space
[56:19] Personal favorite episode or recurring theme in the Better Than Fine podcast
[1:00:38] The question Darlene wished Philip asked
[1:03:02] Where to find Darlene
[1:03:51] Outro

Episode resources:

• Darlene's podcast: Better Than Fine 
• Instagram: @darlene.coach

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community -  Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Today we are diving into flexible dieting and evidence-based fitness with nutrition researcher and educator Alan Aragon. You'll learn about the importance of evidence-based practice for the average person looking to improve their health, rigid vs. flexible dietary control, and the practical side of nutrition, such as protein sources, distribution strategies, and anabolic resistance. He addresses behavior change, food tracking, intermittent fasting, and research gaps in nutrition and fitness.

Alan is a leading advocate for evidence-based information in the fitness industry, with over 30 years of experience. He writes a monthly Research Review, publishing cutting-edge information in popular magazines and scientific literature. Alan co-authored the most-viewed article in JISSN and led the development of the ISSN Position Stand on Diets & Body Composition. He also designs programs for athletes and individuals seeking optimal health.

Alan's book, Flexible Dieting, transformed my perspective on food, coaching, and evidence-based practice. I'm thrilled to have him on the show.

__________
Book a FREE 30-minute call with Philip here.
__________

Today you’ll learn all about:

[2:36] His purpose and journey in evidence-based fitness and flexible dieting
[8:33] Importance of evidence-based practice for the average person
[13:18] Selecting and evaluating studies for the monthly research review
[19:45] Rigid vs. flexible dietary control and sustainable results
[28:05] The spectrum of diet control: Intuitive eating and its impact on goals
[30:11] Addressing behavioral challenges in the context of flexible dieting
[31:32] Stephanie shares her experience with her one-on-one nutrition coaching with Philip
[35:35] Incorporating treats and indulgences sustainably
[40:25] Best protein sources and distribution for muscle building and recovery
[42:42] Muscle anabolic resistance in older adults and its implications
[46:26] Ideal protein source split for overall health
[48:16] Protein/carb distribution and carb cycling during a fat loss phase
[55:12] The question Alan wanted Philip to ask
[1:00:24] How to reach out to Alan
[1:00:57] Outro

Episode resources:

• Alan's website: www.alanaragon.com
• Instagram: @thealanaragon 

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community -  Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏