Nutrition Solutions https://nutritionsolutions.com/fatlossplan/
Spread Oak Farm To Table https://www.spreadoakfarmtotable.com/pages/about-us
Dr. Alessi Functional Health https://alessifunctionalhealth.com/
(0:00) Introduction by Matt Tack and Dr. Alfred Alessi (2:28) Understanding Different Diets and the Full Fueled Concept (5:05) The Importance of Meal Frequency and Protein Intake (10:25) Dietary Fiber and Cholesterol Misconceptions (13:10) Structuring Lunch and Dinner for Optimal Nutrition (18:56) Cooking Tips and Macro Counting Essentials (21:42) Overview of the Full Fueled Diet Program (23:04) Sponsor: BioEdge Products (24:08) Discussing Meal Timing and Diet Structure (24:42) Sponsor: Nutrition Solutions, Spread Farms, Lesley Functional Health (25:36) Introduction to Full Fueled Metabolic Program (26:23) Podcast and Lifestyle Overview00:00:00
Welcome to the Full Fueled podcast.
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Welcome to the Full Fueled podcast.
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Welcome to the podcast.
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With your host, Matt Tack.
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With your host, Matt Tack.
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Your host, Matt Tack.
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Who are you?
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I'm doctor Alfred Alessi.
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Doctor Alfred Alessi.
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Doctor Alfred Alessi.
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They know by now.
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They know by now.
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I'm gonna set what the new normal looks like in my life.
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You're not limited by your genetics.
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You have our superpower that is left to be brought up.
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I do.
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You will be up.
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Only way we're gonna get the word out is with you.
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Live full fuel.
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Live the own limits, baby.
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Let's go.
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This beautiful day on October 24, 2024, we have the live full fueled podcast with your host,
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Matt Teck and doctor Alfred Alessi.
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What's up, dude?
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How are you doing today?
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I'm doing phenomenal.
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You're looking good.
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You're looking good.
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Thank you.
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I appreciate you.
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We're gonna talk about some diets today.
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You know, I think I'm not, like, super keen on the word, like, diet because I think always
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people think of it's, like, short term.
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But, like, a diet should be something you can commit to long term.
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And then you can make, you know, corrections and adjustments to, like, as necessary.
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Maybe you might be in a seasonality of something.
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But I think there's always, like, kind of the underlying fundamentals that you need to
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maintain consistency with.
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But, we're gonna talk through a few, and then we're gonna give you a surprise.
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So, listen in and get our insight.
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So take it away, doc.
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Yeah, man.
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I'm I'm with you on that that, like, diet is a stupid word.
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Let's just get rid of it.
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Let's not use that anymore.
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How do we, like, fuel?
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Right?
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That's why we came up with the term full fueled, but, like, part of our pillars is fuel.
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Right?
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Like, how am I fueling my body?
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And then that, like, creates in your head the idea of, like, I'm what I'm putting into my
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mouth is actually gonna be used.
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Right?
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Like, or I'm utilizing this.
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There's a purpose behind it.
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Right?
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I'm not just, like, shoveling stuff in my face, which is what 90% of people are doing on a
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daily basis is just, like, mindless eating or, like, snacking.
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Right?
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Foraging.
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Like, just putting things in your mouth because you feel hungry.
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Right?
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You're responding to a signal, and then you're just, like, giving into that.
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It's like, no, man.
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This is, like, stuff that I use to build my body up, stuff that I use for energy to then go
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do, you know, some type of activity or to get through my day.
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Right?
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But it is it's fuel, man.
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So I think, you know, kind of for purposes of this episode, let's talk about, like, kinda
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like the best fuel or, like, what is the best way to fuel your body on a daily basis.
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And, you know, there's different fueling or diets for different things.
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Like, in my practice with functional nutrition and the functional medicine, a lot of what I do
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is is, you know, helping people with, like, autoimmune conditions or gut dysfunction, leaky
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gut, this kind of stuff.
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So the approach there is often elimination, which elimination means eliminating, like,
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offenders, which would be, know, if we ran some kind of a food sensitivity screen, you know
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what foods are triggering their their issues or, you know, gut kind of like irritability.
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So a lot of times it's those processed foods, processed sugars, refined grains.
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It could be like conventional dairy.
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You know, it's such a hyper processed product.
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It's pasteurized and it's really broken down.
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It's not what it is supposed to be.
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So really getting away from those kind of things and eating more of like a paleo ish
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right, type of diet.
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And so I really like carnivore and paleo approaches to that because you're eliminating
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just processed foods.
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And then when you're eating more meat, you're getting that lean, high quality amino acid
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structure, tons of minerals and nutrients that are in those things, you know, typically more
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like red meats.
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And even like getting into more of like the the gamey type of stuff, like venison and bison is
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just such a high nutrient dense protein source that, in my opinion, that is longevity right
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there.
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So, you know, that's kind of what we we structure in the office as far as like when
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we're helping people with actual like issues or conditions.
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But for longevity and just like somebody who's trying to optimize their health.
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You and I both focus on high protein, lean, you know, lean diet with not a lot of processed
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foods.
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And that's kind of the structure behind what we call the full fuel diet.
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So you you are the one who basically created it.
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I was obviously part of that and kind of helped, you know, with that.
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But you're the one who's taking guys through our optimizers program and and really dialing
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in that full fuel diet.
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So should we just I mean, should we just go through that?
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Kind of talk about what it is, maybe a little little free free give here, even though it's
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part of our program that we charge a high dollar for?
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Yeah.
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Yeah.
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We but, I mean, it's a giveaway.
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Right?
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We wanna make sure that
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It's a giveaway.
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Everyone is getting value.
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And if they can do it themselves, they can do it themselves.
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But a lot of people like the accountability and community in terms of what that driver looks
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like.
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So that's what we're here for, within the optimizers is to make sure you have not only
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that, but your programming structured.
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So because that that's where that's what feeds.
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Right?
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What you're putting into your mouth is actually feeding how efficient, your your muscle, is
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going to take away from the programming and the efforts that you put into, you know, working
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out and then cognitively how you're operating throughout the day.
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But, we just the full fueled, diet essentially plan or fuel plan, as we call it, is pretty
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much programmed 2 to 3 meals a day.
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So and I and how it every I'm sorry.
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2 to 3 meals, where you're programming programming those as high dense meals
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throughout the day.
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Now, the reason why we say 2 to 3 meals, is because of the fact that you can, you can have
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a time restricted portion, right, where you can fit it in, during a certain amount of hours
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like doctor Alessi does.
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And so, like, between the hours of basically, like, maybe 10, to 7 PM or 8 PM, that's when
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he's dialing in more of his eating portion.
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Some peep 12 PM to 8 PM and just fitting a shit fitting fitting in with an 8 hour.
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I do mine 7 to 7, so I restrict my eating.
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I stop at 7, pick up at 7 AM, the next day.
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Now what do I eat?
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So, it's made up of high protein early, early in the morning.
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You want super, super high protein.
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Right?
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It is a misnomer, and I'll let doctor Alessi talk into this even a little bit more in terms
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of how Kellogg's has obstructed and nearly obese, majority of our population by conning us
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into thinking that cereal is the first thing that you should eat or a breakfast bar is the
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first thing you should eat.
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You should be maximizing your body with as much protein as physically possible in the morning.
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And so how we do that is, I like the idea of the full field being mush.
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So you want to eat things that are relatively easy to break down.
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Right?
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You don't wanna overcompensate, like, something that where it's a heavy and dense meal, really
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early in the day where you're eating, like, maybe a full chicken breast and all these
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things.
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I like going high protein, and that's through what we call our egg yolk method.
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And so tough.
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That is that is that is that is, getting, eggs in you.
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Right?
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You can eat them in different ways, but we choose, to put those in actually in a protein
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shake raw.
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So we get organic eggs, and we put those in either to a 50 or 75 gram shake.
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We do, typically, we do operate off of the ISO 100 dimatized, the hydrolyzed protein, and this
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is the reason why I like the way of hydrolyzed.
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You don't necessarily need to go with dimatized ISO 100, but hydrolyzed is very efficient in
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breaking down protein.
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So, the hydrolyzed, it's I think, and I'm not gonna say this for sure, but I believe it to be
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more bioavailable.
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I've been using it for the past 10 months, with a high level of success.
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And so I like the bioavailability of hydrolyzed protein.
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I think it the body and the gut can efficiently break that down.
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So I like that aspect.
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The other thing
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is Let me speak on that real quick is Yeah.
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When when you take away protein shake or you take any kind of protein supplement and you
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have gastric distress or you're like, man, I'm gassy.
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I'm farting.
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I'm burping.
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It feels kinda like I feel full.
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That means something's going on in the gut where maybe it's not being used optimally.
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Right?
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I have never once felt that with the protein that we use, the hydrolyzed, Never once.
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And so that means your body's efficiently processing and whether it's absorbing maybe 70%
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of that and the rest is getting, you you know, not utilized regardless.
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It's not causing any kind of distress in the gut.
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It's it's a good protein for sure.
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Keep going.
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Yeah.
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So, protein, I think that's an efficient way to get protein.
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Another way, and this is where we believe in mush early, is getting, like a Greek yogurt
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with high levels of protein.
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Now this is the cadence at which you need to operate on how you measure protein versus
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carbohydrate balance, especially in the mornings.
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So when you're looking at something, specifically with protein, if it's times 3
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towards the carbohydrate.
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So if you let's say you have 7, or 6 or 7, carbohydrates, and you get roughly around 2 and
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a half to 3 multiple in protein versus what you're taking in in carbohydrates in the
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morning, I think that's an efficient use, of what you're eating.
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And so I like to go with a yogurt in the morning.
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The Oikos Pro is a great yogurt.
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They're making some really quality, high protein yogurts today that I think are
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extremely efficient.
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And so when you can do that and then incorporate maybe some level of whole foods
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being like berries or nuts that you can incorporate into that, you're just getting a
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good source of fat from an almond or a cashew, or even a pistachio.
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I'm big believer in getting if you like those nuts.
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And then, and then putting berries.
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Berries are a high source of fibers.
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So you we wanna be aiming towards 40 to 60 grams of fiber of daily intake.
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Right?
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And you can do that through a process supplementation, but always to better to get it
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through Whole Food Source.
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So that's gonna be through, blueberries, strawberries, and raspberries.
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Those are some great fiber sources.
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Mainly strawberries are super high in fibrous activity.
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So getting those early, along with your protein shake and then 2 to 3 raw eggs in that protein
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shake.
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So, you've seen me posted a little bit about it.
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Some people think it's gross, but, you can also fry those up.
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You can, with maybe a little bit of avocado oil, scramble those and eat them, a little bit
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more, where it's, more palatable to you, but we highly recommend eggs are a great source.
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A misnomer that I wanna, doctor Alessi to talk a little bit about too, is a lot of people talk
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about this like, well, I don't wanna eat too many eggs because I already have high
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cholesterol.
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Right?
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And, there's a difference between, like, healthy cholesterol.
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Yes.
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There's, there's the silent death killer.
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But if you really know what lipid proteins do to your body, and you can utilize them as
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tools, they can be hyperefficient.
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And so you wanna make sure that you have a good understanding.
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I would, there's a great, YouTube video on with Peter Attia that talks at length about this.
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But you wanna tap into that a little bit?
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Yeah.
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I'm gonna start by saying dietary cholesterol does not raise cholesterol.
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Right?
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Dietary cholesterol is different.
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It comes in exogenously.
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Your body's processing it and using that.
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What is it using it for?
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It's using it to produce hormones.
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It's using it to, build your body up.
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Right?
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The the phospholipid bilayers of every cell in the body requires cholesterols.
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When you are not eating enough cholesterol, that's when your body produces more.
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And so then people who are, you know, not eating enough dietary cholesterol from things
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like eggs, red meat, these kind of sources, fish, they are their body then responds by
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having to produce more internally.
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Right?
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And so that's when people have high cholesterol.
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That goes back to what you were talking about at the very beginning with Kellogg's and the
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basically trap that they've trapped everyone in that, like, breakfast is the most important
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meal of the day.
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Eat your cereal.
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Yeah.
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Let me just spike my blood sugar really quick with this highly processed grain sugar bomb
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cereal in some pasteurized highly processed milk, and let me call it a morning.
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No wonder everyone feels like crap and is fat.
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Right?
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And so what what you should be doing in the morning is, like, you're talking about high
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protein, some good cholesterol from eggs.
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Right?
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That's the with vitamin d and all the good stuff that's supposed to be utilized by your
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body and watch your cholesterol levels go down.
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Right?
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Get off the the statin drugs and get on the eggs.
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Huge.
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So that's it right there.
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There you have it.
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Reason why.
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So then, then, what we do so that that's more of an early morning shift.
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So whether you're kind of be cadenced a little bit later in the morning or earlier in the
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morning like me, you know, I tend to get a sway towards the 7 AM route.
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7:30 is typically when I'm dialing that in.
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I pretty much stop eating at 8 AM.
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So I get everything in by 8 AM.
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Then, you're gonna go into kind of a lunch pattern, which this is should be your lightest
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meal of the day if you really, really wanna stay optimized.
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It shouldn't be a dense meal.
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So you want, higher protein.
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So you want the allocation to be higher protein.
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But this is where you can get whole food sources, and it depends on kind of where your
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activity lies.
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So if you're gonna be working out, like, you know, in the morning, I would suggest the
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workout to before, before your and then you get you get a you get a quality meal and after, not
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the meal before and then the meal after.
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So you're you definitely want to be a little bit more dense but lighter in nature.
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What we typically go with here is more of a salad based approach.
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So you're getting your greens in play.
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You're getting maybe some spinach as well.
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Spinach is actually high in protein.
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You also want to get your complex carbohydrate source from berries again.
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This is the activity of getting whole food sources through fruits and getting the the
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fibers you need.
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So we are extremely deficient as American society in fibers, and that actually really
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that's a gut test.
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Right?
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So if you look at your poop, you'll I'll tell you if it's if it's a mud pie a fiber.
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So you wanna make sure you're taking a look at that.
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But, the one major thing here is putting berries in play.
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So, I like I always stray towards strawberries.
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Blueberries, those really big gigantic blueberries that doctor Lesse buys are
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fantastic too.
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I started buying those.
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Those are those are quality.
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Raspberries are a good source.
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If you do wanna throw nuts in there again, that's completely fine.
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Something easily digestible, as well as a protein.
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So I tend to stray towards chicken cutlets, and I like putting high protein.
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The aim in every single meal is getting a minimum of 50 grams of protein.
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Now if you are a woman, how you measure this, right, is your ideal body weight.
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So what's your ideal target body weight?
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And so then you would measure it based off of a third of a balance associated to that.
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So if you're a woman that's trying to get to, let's say, a £110, you wanna make sure you
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divide that by 3, and then you have the allocation of protein per meal.
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Right?
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You might get a little bit more in the mornings, and then you can dial that back a
00:15:56
little bit to hit your 110 pound target.
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Now for me, I'm getting an overabundance, because my my strategy is a little bit
00:16:04
different.
00:16:04
But you always wanna go towards your target body weight and protein, and then you divide
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that by the number of meals that you're gonna be having in that day.
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And so we're like I said, we're recommending if you're time restricted eating and you're
00:16:17
getting 2 meals in, those are gonna be way heavier protein balance.
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If you're getting 3 meals in, you can divide that by 3.
00:16:24
But then as always, you're getting your proper, fiber intake, through whole food sources.
00:16:30
So that's gonna be your lighter portion of meal.
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Again, it's gonna be green, something that you can easily break down.
00:16:36
What I always, tend to stray towards, and I've been doing this a lot lately, is, I I'm not
00:16:42
gonna lie to you.
00:16:43
I have a sugar urge, and we don't program that into the full field diet.
00:16:47
And so what I do, to get additional protein in is have a yogurt after every meal.
00:16:53
So I again have another yogurt, that kind of urges my balance and, me wanting, something of
00:17:01
sweeter in nature, but it kinda cuts that edge out and then gives me a satiated appetite or
00:17:06
satiates my appetite, with, with the yogurt.
00:17:09
So that's how I get actually usually being in another yogurt, and that more serves as dessert
00:17:17
of my lunch.
00:17:19
And then for the full fueled, home run meal, I typically go a little bit heavier in the
00:17:26
evenings.
00:17:27
And so what we've, incorporated there is where you're targeting maybe some, some red meat.
00:17:34
So you can have red meat or chicken.
00:17:36
I have a lot of chicken, but this is where I'm gonna incorporate red meats.
00:17:39
I typically don't have red meats in my first two meals, but my 3rd meal, I will.
00:17:44
And so that can incorporate a range of various topics, but how you wanna portion control it is
00:17:49
that it's gonna be heavier on the protein side again.
00:17:52
Right?
00:17:52
And so you wanna make sure that 30 to 40% of that meal is going to be associated to protein.
00:17:59
And so that could be red meat.
00:18:01
But understanding that, like, a 6 ounce chicken breast is roughly anywhere from, like, you at,
00:18:07
like, high end 30 to really, I'm sorry, low end 30 to 35 grams of protein.
00:18:13
So as you go up, if you look at a 6 ounce chicken breast, you wanna make sure you're
00:18:18
evaluating.
00:18:18
Do I need, you know, 1 and a half chicken breast, to get to more of a 50 marker, or do I
00:18:24
need to dial that down?
00:18:25
So that's how you're gonna look at that.
00:18:28
The one other thing that we like incorporating in is just easy ease of use, right, in the in
00:18:34
this approach, but something that is easily broken down.
00:18:37
So we stray towards white rice.
00:18:40
White rice is something that the body is able to manage very easily and be broken down, but
00:18:45
it's a very efficient carbohydrate source.
00:18:48
I would say, that this is even better utilized than even a brown rice.
00:18:54
So you wanna say something?
00:18:56
Real quick.
00:18:57
The here's a a little tip for doing the white rice is cook it the day before, and then let it
00:19:02
cool in the fridge and then reheat it.
00:19:04
And the carbohydrate complex of the rice becomes less of a of a blood sugar spike.
00:19:09
So it becomes more of a resistant starch than like a than like a carbohydrate.
00:19:15
And so it's able to mitigate that blood sugar response.
00:19:18
And you're going to be able to use, you know, not not have to worry about that as much.
00:19:23
So that's just a little tip.
00:19:25
That's huge.
00:19:27
So and then, again, it's incorporating something in beyond that that is green in
00:19:33
nature.
00:19:34
I love brussels sprouts, and so we recommend getting bell peppers, brussels sprouts,
00:19:39
something green in nature, that you can put as an additional carbohydrate source on your
00:19:44
plate, but that's also portioned correctly.
00:19:46
Right?
00:19:47
So you need to you need to make sure you're managing one thing we do in the optimizers
00:19:50
program.
00:19:51
One of the first things we do is teach people how to count macros.
00:19:54
Right?
00:19:54
We set your BMR, which usually your basal metabolic rate.
00:19:57
It's gonna be what your daily, intake needs to be from a maintenance perspective, in
00:20:02
association to how you're targeting your protein, your carbohydrates, and your fats, and
00:20:07
then, portioning your meal size to that.
00:20:11
And so this is where that would come into play where you have anywhere from 40 40 to 50% of
00:20:17
your, dinner plate, being that protein.
00:20:20
And then you're gonna have, like, the other third, or half being your carbohydrate source,
00:20:26
both green in nature and then, and then a, like, a rice based.
00:20:32
So you can, spill over, some, maybe like an avocado oil.
00:20:38
I always like going shout out to Alessi.
00:20:40
They have a great, Vigo and Alessi has a great balsamic, that you can pretty much put on
00:20:46
everything.
00:20:47
So they have hands down, I I love balsamic.
00:20:52
So you can put you marinated chicken.
00:20:53
You can do a bunch of different things, but it's a it's a low, caloric dressing, that you
00:20:58
can put on things, a balsamic vinegar that tastes really good.
00:21:01
It gives a little bit of tang.
00:21:03
I even put it in rice.
00:21:04
I put it on, you know, fruits and vegetables.
00:21:07
So I think it's really good.
00:21:09
And then again, on the backside of that is, like, when you have that sugar urge, always
00:21:15
always defer towards protein.
00:21:17
So I probably have about 2 to 3 yogurts a day, with a high protein balance.
00:21:24
And, again, I wanna go towards the protein because that's the best source.
00:21:27
And how the body operates is that it's gonna be utilizing those amino acids.
00:21:32
It's going to be, utilizing them.
00:21:34
And if it if it doesn't, use all of them, hey.
00:21:37
You're gonna poop it out.
00:21:38
Right?
00:21:39
And so you're not gonna be hanging on to them like you would your carbohydrates.
00:21:42
You're gonna be utilizing those more as energy activity.
00:21:45
So in a nutshell, that's what, that's what the that's what the full fuel diet looks like.
00:21:51
The full fuel fuel program looks like.
00:21:54
You would, in between those time frames, add in another shake, between 5075 grams if you're if
00:22:02
you're gonna be loading and you're trying to get to that 200 marker.
00:22:05
It's rather hard through 2 to 3 meals to get in 200 grams of protein.
00:22:11
So if you're a bigger guy that has a goal weight of 200, maybe you're £250, and you're
00:22:16
trying to get down to 200, 230, trying to get down to 200, it's rather hard, and that's why
00:22:21
we recommend additional protein shakes as a supplementary source to add into that.
00:22:26
And then you'll you'll see the you see the weight come off and the strength gain come
00:22:30
about.
00:22:30
So, that's what we got.
00:22:32
Anything you wanna add to?
00:22:33
That's awesome, man.
00:22:34
I mean, I think the only things I would add are probably well, you already talked about the
00:22:39
protein shake, but we both utilize pre workout supplementation.
00:22:42
I mean, around workouts, pre and we've actually, we did a podcast on this.
00:22:47
So I'll just kind of refer people back to that one, about the intra, the pre, the post, like
00:22:52
kind of how we do around workouts to support this diet.
00:22:55
But, yeah, we both utilize that as well.
00:22:58
And that's that's, you know, just added value.
00:23:00
It's not necessary.
00:23:02
Like, you know yeah.
00:23:04
I would recommend, though.
00:23:06
So I have utilized over the past 3 months a company called BioEdge, our good friends,
00:23:11
Micah, and Diane Lacerte.
00:23:15
They are affiliated with a company called BioEdge.
00:23:18
And, for people that are really looking to lose weight, but then also still have some
00:23:25
incorporated, pre workout, that they have a great bioedge fuel, kind of pre, fat burner,
00:23:32
that I think is a great add on for people that are that are looking.
00:23:36
It has a little bit of beta alanine, not a ton of caffeine in it, but it's a great metabolizer
00:23:41
for to to burn burn fat, while you're in a gym or even just walking around.
00:23:48
Yeah.
00:23:48
And, you know, for sake of this episode, those are just add those are added benefit.
00:23:52
Definitely not part of the full fuel diet or necessary, but that was awesome, man.
00:23:56
Good breakdown of all that.
00:23:58
I think the biggest thing is, like, I I like that you gave different ways to incorporate the
00:24:04
full fuel approach into different eating time time frames.
00:24:08
Right?
00:24:08
Like, you and I follow the same diet, but, like, I eat probably 3 meals a day.
00:24:12
You're eating more.
00:24:13
So, you know, because I'm not eating till 10, 11, maybe even noon some days, and then I'm
00:24:18
done by 7, 8.
00:24:19
So I've got an 8 hour eating window, to get 2, 3 big meals in.
00:24:23
And so, you know, it my structure looks different, but the components are the same.
00:24:27
So Exactly.
00:24:29
Yeah.
00:24:30
Cool.
00:24:30
Cool, man.
00:24:31
So I hope that would that was a value to you, in terms of if you if you have any questions
00:24:36
about it or you want some documentation on it, we'd be happy to send that.
00:24:40
Just, shoot us an email.
00:24:42
You can shoot me an email at matt@alessifunctional@lsefxhealth.com.
00:24:46
I'd be happy to get that over to you.
00:24:49
But as always, we wanna give a shout out to our sponsors, nutrition solutions.
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00:25:22
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00:25:27
optimal life, head on over.
00:25:28
We'll take care of you.
00:25:29
Doctor Alessi and doctor, Rene Noel are the best in the game.
00:25:35
So I'm gonna say
00:25:36
I'm also gonna just say, you know, like, people who are really curious about the diet, the full
00:25:41
field diet, the full field metabolic, I'm sorry, anabolic program that we have.
00:25:47
3 months program, you're gonna learn everything.
00:25:50
Right?
00:25:50
We take you through how to work out, how to build maximum muscle, how to incorporate this
00:25:54
diet for longevity.
00:25:55
Like, we don't just do it for you.
00:25:56
We teach you how to do it.
00:25:58
So then after that 3 months, you go just live your life that way and live an optimal life.
00:26:02
So if you're interested, fitness.fullfuel.com is where that's found at.
00:26:08
And, you know, you can learn all about that and and then work with us, like, personally and
00:26:12
and, you know, obviously, optimize every aspect of your life.
00:26:16
Love it.
00:26:17
That's what we got here.
00:26:18
And as always, live full fuel, baby.
00:26:20
Live beyond limits.
00:26:22
Let's go.
00:26:23
Welcome to the Full Fueled podcast.
00:26:25
I'm gonna set what the new normal looks like in my life.
00:26:28
You're not limited by your genetics.
00:26:29
You have a superpower that is lifting people up.
00:26:33
So, unfortunately, most businesses aren't gonna use the highest quality ingredients.
00:26:37
What's your approach?
00:26:38
Jacked.
00:26:38
I know he's Jacked.
00:26:39
That's why I'm asking
00:26:40
him if he changed.
00:26:40
I don't think he left.
00:26:42
Yeah.
00:26:42
It's consistency in everything that we do that really counts on.
00:26:46
Only way we're gonna get the word out is with you.
00:26:48
Live full fuel.
00:26:49
Live the all limits, baby.
00:26:51
Let's go.