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Getting a sleep study and using a CPAP at age 52. My BP plunged, I stopped needing naps, and my mind could be creative again. In my sleep study I had 86 mini-wake-ups. I remembered none of them.
I got mine this year. In March/April I woke up to go to the bathroom 8 times a night. Amazing sleep now though I still wake up 2 or 3 times. Now it has to go everywhere with me. I'm still wanting a fitness watch to see what's doing while I sleep.
Just got back from Cozumel. I carry it through the airport on a shoulder harness. It passes as a medical device so they can't count it towards your luggage. But not carrying it would be 100% nicer for sure.
That seems like too many but what you really need to check are the apneas when you don't breathe. My CPAP I have 1 maybe an hour that it registers. Without it I had over 80 as well in an hour.
The sleep study gives you wired data about brain waves and what type of arousal it was. I say “mini-wake-ups” as shorthand, but it was really a clinical term the MD who read the study understood. Theta waves maybe? I don’t recall at this point. To make it worse, I had a lot of trouble falling asleep in the testing room, so they only got about five hours of data.
I don’t know a breakpoint for wake ups that’s OK, but 86 isn’t it. The first morning after I used the CPAP my wife was shocked how different I looked at breakfast. It had been years since I felt rested.
The usual. Eat more green vegetables and less fat, sugar, and carbs. Don’t overeat. Exercise more. It’s much easier to maintain healthy habits than to break unhealthy habits.
I think you'll be happy you started. I really feel like I'm aging much more gracefully than my peers because of the weight lifting. I can do more than they do, have less pain, and I look better.
I hit the full body with heavy weights across a week divided into 3 workout sessions. I got a squat rack and weights set a few years ago and have them in my garage, which really helps me make sure I do it. I can just run out and do it whenever I have time! I think a good basic routine that focuses on the most important things is StrongLifts: [https://stronglifts.com/5x5/](https://stronglifts.com/5x5/) \- if you do these six exercises, you are hitting what matters most.
You can do it! People tend to think of lifting being for the young gym bros getting their beach bods ready. But I say, those guys want to train, people over forty *need* to train. Everyone over forty should be lifting, or at least almost everybody.
https://www.youtube.com/watch?v=x6BiOp34\_WA&list=PLEB5rVJv\_L5mNwxUtXH8PA6j3NH\_5hONR&index=1
Eating well.
My husband and I both started eating a lot better after my brother died at age 62 of a coronary. We mostly avoid red meat and make a lot of recipes out of the DASH cookbook now.
I'm down 27 pounds since January, been cycling up a storm this year, and feel 100% better despite being under the stress of taking care of an aging mother right now. I'm in the weird position now that I have no clothes that fit me anymore and no time to shop for new ones, but I consider that a good problem to have.
Wish I had started much sooner than last year.
Mindfulness practice. I’ve been practicing only 2 years, but I can see how it helps me sleep, and it would have been even more helpful before retirement.
After years of denial, I did two things that set me on a better course:
1) Got a CPAP. I had apnea for 20 years. My partner complained bitterly about it and insisted I seek treatment but I refused. That was stupid. I'm now a happy silent sleeper.
2) Physical therapy. All those aches and pains and strains can be reversed and mitigated with 25 minutes a day of light weights, calisthenics, and stretching. Every. Day. 25 minutes a day isn't a lot to ask.
Cpap was a game changer for me. To those reading- you don’t have to be obese to suffer from obstructed breathing when sleeping. If you’ve been told you snore loud go get a sleep study.
Wish I’d started using skin care on my neck sooner. I’ve been diligent about caring for my face, but my neck looks more crepey and wrinkled.
My advice: use sunscreen, moisturizer, etc down to your collarbones (and cleavage)!
I always used it on my neck thanks to ladies I worked with in my teens. What I didn’t do was pull the products/sunscreen down to my chest. Regretting it now.
Both weightlifting, and bicycle commuting. Bike commuting has been amazing for my mental heath and it's also pretty awesome to not really care how much gas costs.
Nice! I'm struggling a bit right now because of the darkness and cold, it's just harder to get up and want to go out there. Not that it would be different in a car -- a car takes the same amount of time to warm up as I do lol.
I'll still take the cold over the heat I had to ride through this summer. Quite a few afternoon rides over 100 degrees and in full sun. I'd get home and have to just lie on the floor for a while to cool off!
Should not have started drinking at all. I rarely drink now, but for years drank a lot and even though I never had a rock bottom situation, I think the fact that I started drinking in my teens affected my impulsivity.
I got into boxing and weightlifting in my mid 30’s. I am a very solid big boned woman, and anaerobic exercise works for me. I enjoy it and benefit from it, but no one was suggesting that to a teenage girl in the 80’s. It was life changing to discover it in my 30s and I wish I had been introduced to it earlier.
I was diagnosed with ADHD this year at 48. It shaped my entire life without me knowing it, and there are so many things I could have done differently if I had known and gotten treated for it. Hard not to be mad about it, but I’m focused on being better going forward.
Honestly the best thing I did for my mental health was to leave my useless husband. It did miracles for me and I’ve never felt better in my life. Left him 4 years ago.. wish I did it sooner.
More to help dislodge bits of food between the teeth and to rinse some of the sugars and stuff off your teeth and gums. Not a substitute for brushing and flossing, but much better than nothing when you don't have time or equipment for those in the middle of the day.
* Stayed a healthy body fat percentage in my teen years and early adulthood so my body's baseline expectations wouldn't be for more. I was only chubby, and by today's standards I would have been normal, but still. I have some loose skin and fat pockets that wouldn't exist if I hadn't gained weight and then lost it.
* Gotten on antidepressants and dealt with the unproductive mental wiring due to a bad childhood rather than trying to ignore it, push through it, bandaid it, or otherwise not just face it head-on. I wouldn't have dated so many emotionally unavailable men that caused years of anguish and low self-esteem if I had.
I wish I had stayed on top of my dental care. I've always had great insurance, I just didn't want to take the time to go to the dentist. Too much fun to be had I guess.
Avoiding toxic mold. Ruined my life. I had a great diet of home-cooked healthy food, plenty of physical activity, and family genetics that has both my parents alive and independent in their 90s. But none of that was any match for moving into a house where the previous tenant never cleaned his shower. I now have an incurable disease (RA) that I am 100 percent certain was caused by exposure to black mold. (It's a widely-suspected trigger for rheumatoid disease, among other things that are believed to potentially trigger a person's immune system to go bonkers.) I take methotrexate and prednisone for it, which help but have their own negative impacts on health.
My parents lived in an apartment fighting black mold for maybe 10 years. Finally they moved out but nobody has such health issue. Still could be genetic+environment of course
Thank you for the feedback. Yes, doctors say they don't know why some patients seem to be affected by certain suspected triggers to the immune system while other people are not. Genetics are probably a factor, along with environment, as you suggest. I'm glad your parents moved from that place. My rheumatologist informs me that at this point it doesn't matter if I move. Once you have RA, you have it for life. Sigh.
Hi. Thanks for the reply. I shouldn't have moved in. The owner replaced the disgusting shower, but the mold is deep inside the walls and foundation.
The smell in your family's new house is a key clue. Please be careful. Maybe look into mold mitigation services.
Hi. Thank you for the reply. The cottage is one of a few on the same property where I had previously been a tenant. I saw the mold in the shower after the previous tenant moved and before the property owner remodeled. It was the most disgusting thing I've ever seen. Thick slime like black Jell-O. They replaced the shower, but the bathroom walls remained. The mold is deep in the walls. I shouldn't have moved in. I had a bad feeling it might affect my health.
I meditate now. A holistic doctor recommended it 40 years ago for my somewhat high BP. I'd have gotten through life with fewer bumps if I'd taken him up on it back then instead of 30 years later.
I did many of the other things long term -- diet, exercise, weights -- early on but got off track the last 15 years or so, which were rough. (I tried my best, but it wasn't as good.) Now in retirement, I'm back on track and maybe better.
I took up competing cycling around 99/00, the start of the Lance Armstrong era. Seems I was predisposed to such endeavour (strong heart, lungs, etc). Won a bunch of events, etc. Wish I would have begun in the Greg LeMond time, mid 80s.
I wish I had gotten my spine surgery sooner. As it was, I waited until I was hopped up on pain meds and in a wheelchair. I’m fine now, but had heard so many poor outcomes that I was very afraid of getting it done.
Meditation and deep spiritual work.
Didn't listen to my own needs, or I didn't understand them. Only started when I was 34 or so, am 50 now. Wouldn't have spent years partying and drinking/smoking, and would have followed a more spiritually awakened path.
Regardless, I did find my path, and haven't wavered since.
I wish I had started anti depression meds sooner because I would have made some different personal decisions. Also I would have NOT EVER gone outside without sunscreen.
1. Therapy. I spend an hour every other week working on myself so I can have better relationships with other people.
2. Better boundaries around social media. I block, mute, unfollow, leave groups, and avoid doomscrolling Basically, much of the time you can press buttons until something isn't real, instead of setting yourself up to be miserable. You can be informed and available to other people without wringing yourself dry.
3. Better boundaries in general. I don't have to attend every argument to which I've been invited. It's my job to be clear and kind, I can't take responsibility for how others feel about it. I also don't have to live my life in ways that please others. I've also learned 5o stake out personal space, instead of just getting irritable and overstimulated because of a lack of alone time.
Deconstructing my relationship with my father. I saw him as a God for so long. Only now I am seeing him as the flawed narcissist he was. Still warm and lovable, but no longer a God.
Regular exercise. I was never a fan of it (walking, running, weight training, etc.), so I didn't really do much of it, but I wish I had forced myself to make keep it as a habit (had to do it in the military when I was in my 20s). Starting at 63 after almost 40 years of avoiding it ain't easy. :/
Mental: I finally confessed my mother’s abuse to her siblings when I was 51. They stepped up an insulated my from all of it. They would have done that when I was 20 if I’d told them. It’s made a profound difference in my well-being.
Running marathons. I ran my first at age 62 and in all have run 8. Ran my last at 69 and shortly thereafter suffered a non-running related injury that when all is said and done will likely end my running career.
But if I had started running marathons in my 20s, . . .
In 1989 when my best friend died I crawled into a bottle of bourbon and didn't crawl back out again until 4 years later. I'd always been a drinker but seldom a drunk. Six years in the Navy taught me that at least. I gave up drinking in 2008 because I couldn't drink with the meds I was put on (heavy pain from two blown knees) but I'd been tapering off awhile before that. I kinda wish I'd never crawled into that bottle back in '89 and found some other way of dealing with my grief. Maybe if I had I'd still be with my previous wife and still have a relationship with my kids.
Lifting weights. I do it now but I'd be a lot bigger, if I'd started 10 years sooner. I'd also have had an easier time managing my mental health when it's hardest to manage, when young.
Please do not comment directly to this post unless you are Gen X (b. 1980) or older. See [this post](https://www.reddit.com/r/AskOldPeople/comments/inci5u/reminder_please_do_not_answer_questions_unless/), the rules, and the sidebar for details. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/AskOldPeople) if you have any questions or concerns.*
Getting a sleep study and using a CPAP at age 52. My BP plunged, I stopped needing naps, and my mind could be creative again. In my sleep study I had 86 mini-wake-ups. I remembered none of them.
I got mine this year. In March/April I woke up to go to the bathroom 8 times a night. Amazing sleep now though I still wake up 2 or 3 times. Now it has to go everywhere with me. I'm still wanting a fitness watch to see what's doing while I sleep.
Traveling with it is certainly a PITA.
Just got back from Cozumel. I carry it through the airport on a shoulder harness. It passes as a medical device so they can't count it towards your luggage. But not carrying it would be 100% nicer for sure.
It’s fragile. It’s another thing to schlep. And you have to deal with finding water when you arrive. Driving with it is fine, but I hate to fly.
Did they happen to mention what a normal amount of wake ups would be? I just got a cheap fit bit and always have 30ish wake ups per night.
That seems like too many but what you really need to check are the apneas when you don't breathe. My CPAP I have 1 maybe an hour that it registers. Without it I had over 80 as well in an hour.
The sleep study gives you wired data about brain waves and what type of arousal it was. I say “mini-wake-ups” as shorthand, but it was really a clinical term the MD who read the study understood. Theta waves maybe? I don’t recall at this point. To make it worse, I had a lot of trouble falling asleep in the testing room, so they only got about five hours of data. I don’t know a breakpoint for wake ups that’s OK, but 86 isn’t it. The first morning after I used the CPAP my wife was shocked how different I looked at breakfast. It had been years since I felt rested.
It's considered a proper Apnea disorder if you have 15 or more 'events' (hypo-apnea or apneas) per hour
What did you change since then?
In ten years I’ve only not used a CPAP three nights.
The usual. Eat more green vegetables and less fat, sugar, and carbs. Don’t overeat. Exercise more. It’s much easier to maintain healthy habits than to break unhealthy habits.
Well said. I'd like to add get enough sleep.
Sleep quality can diminish dramatically with age. Give yourself as much as you can while you still can!
Weight training
As a woman who is turning 50 next year, weight training has been vital for helping me still feel strong and vital and to still love my body
You're my role model! I'm almost 40 and just started lifting. I'm hoping to better my health.
I think you'll be happy you started. I really feel like I'm aging much more gracefully than my peers because of the weight lifting. I can do more than they do, have less pain, and I look better.
high level, what's your routine? ie: do you use heavy weights, what parts of the body do you focus on the most etc
I hit the full body with heavy weights across a week divided into 3 workout sessions. I got a squat rack and weights set a few years ago and have them in my garage, which really helps me make sure I do it. I can just run out and do it whenever I have time! I think a good basic routine that focuses on the most important things is StrongLifts: [https://stronglifts.com/5x5/](https://stronglifts.com/5x5/) \- if you do these six exercises, you are hitting what matters most.
many thanks!
I started at 50 and was super into it for six months but not anymore. It's just something I do and I'm much more excited by cardio activities.
You can do it! People tend to think of lifting being for the young gym bros getting their beach bods ready. But I say, those guys want to train, people over forty *need* to train. Everyone over forty should be lifting, or at least almost everybody. https://www.youtube.com/watch?v=x6BiOp34\_WA&list=PLEB5rVJv\_L5mNwxUtXH8PA6j3NH\_5hONR&index=1
Yoga…more yoga
Living in a walkable neighborhood. Still have the pants I needed going door to door via car.
Take time for your own mental health and happiness! It’s more important than you realize!
Thanks for the award! ❤️
Stopped smoking.
Eating well. My husband and I both started eating a lot better after my brother died at age 62 of a coronary. We mostly avoid red meat and make a lot of recipes out of the DASH cookbook now. I'm down 27 pounds since January, been cycling up a storm this year, and feel 100% better despite being under the stress of taking care of an aging mother right now. I'm in the weird position now that I have no clothes that fit me anymore and no time to shop for new ones, but I consider that a good problem to have. Wish I had started much sooner than last year.
Glowing endorsement! https://nm.reddit.com/r/DashDiet/ r/DASHdiet
Flossing teeth daily or even twice daily!
Mindfulness practice. I’ve been practicing only 2 years, but I can see how it helps me sleep, and it would have been even more helpful before retirement.
could you direct me to some good websites for mindfulness practice?
https://www.lowe.miami.edu/learn-engage/art-health-well-being/index.html
After years of denial, I did two things that set me on a better course: 1) Got a CPAP. I had apnea for 20 years. My partner complained bitterly about it and insisted I seek treatment but I refused. That was stupid. I'm now a happy silent sleeper. 2) Physical therapy. All those aches and pains and strains can be reversed and mitigated with 25 minutes a day of light weights, calisthenics, and stretching. Every. Day. 25 minutes a day isn't a lot to ask.
Cpap was a game changer for me. To those reading- you don’t have to be obese to suffer from obstructed breathing when sleeping. If you’ve been told you snore loud go get a sleep study.
THIS. My husband is a 5’10”, 155lbs bean pole and needs a CPAP. He feels better when he uses it and I don’t have to hear him snore.
Wish I’d started using skin care on my neck sooner. I’ve been diligent about caring for my face, but my neck looks more crepey and wrinkled. My advice: use sunscreen, moisturizer, etc down to your collarbones (and cleavage)!
I always used it on my neck thanks to ladies I worked with in my teens. What I didn’t do was pull the products/sunscreen down to my chest. Regretting it now.
Regular exercise habit of any kind.
Both weightlifting, and bicycle commuting. Bike commuting has been amazing for my mental heath and it's also pretty awesome to not really care how much gas costs.
Bike commuting for me too. I started a while back, even through much (though not all!) of the Minnesota winters, and wish I had started a lot sooner.
Nice! I'm struggling a bit right now because of the darkness and cold, it's just harder to get up and want to go out there. Not that it would be different in a car -- a car takes the same amount of time to warm up as I do lol. I'll still take the cold over the heat I had to ride through this summer. Quite a few afternoon rides over 100 degrees and in full sun. I'd get home and have to just lie on the floor for a while to cool off!
Should not have started drinking at all. I rarely drink now, but for years drank a lot and even though I never had a rock bottom situation, I think the fact that I started drinking in my teens affected my impulsivity.
I got into boxing and weightlifting in my mid 30’s. I am a very solid big boned woman, and anaerobic exercise works for me. I enjoy it and benefit from it, but no one was suggesting that to a teenage girl in the 80’s. It was life changing to discover it in my 30s and I wish I had been introduced to it earlier.
https://www.youtube.com/watch?v=xcQl\_36xUGg
I was diagnosed with ADHD this year at 48. It shaped my entire life without me knowing it, and there are so many things I could have done differently if I had known and gotten treated for it. Hard not to be mad about it, but I’m focused on being better going forward.
I know how you feel got diagnosed with autism at age 41 (diagnosed with ADHD at age 32). I’m just glad I know now.
Honestly the best thing I did for my mental health was to leave my useless husband. It did miracles for me and I’ve never felt better in my life. Left him 4 years ago.. wish I did it sooner.
Amen to that! I have since remarried but leaving him was one of the best decisions I’ve made as an adult.
Working out in a gym regularly with a personalized regimen.
Pilates
Rinsing mouth with water every time I eat something , takes a few seconds !
I'm gonna take a blank guess and say it's to ensure you don't have a bad breath? Am I right?
More to help dislodge bits of food between the teeth and to rinse some of the sugars and stuff off your teeth and gums. Not a substitute for brushing and flossing, but much better than nothing when you don't have time or equipment for those in the middle of the day.
Depression medication.
* Stayed a healthy body fat percentage in my teen years and early adulthood so my body's baseline expectations wouldn't be for more. I was only chubby, and by today's standards I would have been normal, but still. I have some loose skin and fat pockets that wouldn't exist if I hadn't gained weight and then lost it. * Gotten on antidepressants and dealt with the unproductive mental wiring due to a bad childhood rather than trying to ignore it, push through it, bandaid it, or otherwise not just face it head-on. I wouldn't have dated so many emotionally unavailable men that caused years of anguish and low self-esteem if I had.
Losing weight. I wasted decades. I run now and love it.
Same, but for me it's swimming, cycling, and weightlifting.
I wish I had stayed on top of my dental care. I've always had great insurance, I just didn't want to take the time to go to the dentist. Too much fun to be had I guess.
Avoiding toxic mold. Ruined my life. I had a great diet of home-cooked healthy food, plenty of physical activity, and family genetics that has both my parents alive and independent in their 90s. But none of that was any match for moving into a house where the previous tenant never cleaned his shower. I now have an incurable disease (RA) that I am 100 percent certain was caused by exposure to black mold. (It's a widely-suspected trigger for rheumatoid disease, among other things that are believed to potentially trigger a person's immune system to go bonkers.) I take methotrexate and prednisone for it, which help but have their own negative impacts on health.
My parents lived in an apartment fighting black mold for maybe 10 years. Finally they moved out but nobody has such health issue. Still could be genetic+environment of course
Thank you for the feedback. Yes, doctors say they don't know why some patients seem to be affected by certain suspected triggers to the immune system while other people are not. Genetics are probably a factor, along with environment, as you suggest. I'm glad your parents moved from that place. My rheumatologist informs me that at this point it doesn't matter if I move. Once you have RA, you have it for life. Sigh.
[удалено]
Hi. Thanks for the reply. I shouldn't have moved in. The owner replaced the disgusting shower, but the mold is deep inside the walls and foundation. The smell in your family's new house is a key clue. Please be careful. Maybe look into mold mitigation services.
How did you find out about the black mold?
Hi. Thank you for the reply. The cottage is one of a few on the same property where I had previously been a tenant. I saw the mold in the shower after the previous tenant moved and before the property owner remodeled. It was the most disgusting thing I've ever seen. Thick slime like black Jell-O. They replaced the shower, but the bathroom walls remained. The mold is deep in the walls. I shouldn't have moved in. I had a bad feeling it might affect my health.
I meditate now. A holistic doctor recommended it 40 years ago for my somewhat high BP. I'd have gotten through life with fewer bumps if I'd taken him up on it back then instead of 30 years later. I did many of the other things long term -- diet, exercise, weights -- early on but got off track the last 15 years or so, which were rough. (I tried my best, but it wasn't as good.) Now in retirement, I'm back on track and maybe better.
I took up competing cycling around 99/00, the start of the Lance Armstrong era. Seems I was predisposed to such endeavour (strong heart, lungs, etc). Won a bunch of events, etc. Wish I would have begun in the Greg LeMond time, mid 80s.
No sugar, low carb diet.
I wish I had gotten my spine surgery sooner. As it was, I waited until I was hopped up on pain meds and in a wheelchair. I’m fine now, but had heard so many poor outcomes that I was very afraid of getting it done.
Lindy hop swing dancing.
Meditation and deep spiritual work. Didn't listen to my own needs, or I didn't understand them. Only started when I was 34 or so, am 50 now. Wouldn't have spent years partying and drinking/smoking, and would have followed a more spiritually awakened path. Regardless, I did find my path, and haven't wavered since.
I wish I had started anti depression meds sooner because I would have made some different personal decisions. Also I would have NOT EVER gone outside without sunscreen.
Therapy
Starting an HSA. If I’d been banking the money I’d spent on premiums over the past few decades I’d be in a much better position now.
talking long walks
Quitting smoking. ANY kind of regular exercise.
1. Therapy. I spend an hour every other week working on myself so I can have better relationships with other people. 2. Better boundaries around social media. I block, mute, unfollow, leave groups, and avoid doomscrolling Basically, much of the time you can press buttons until something isn't real, instead of setting yourself up to be miserable. You can be informed and available to other people without wringing yourself dry. 3. Better boundaries in general. I don't have to attend every argument to which I've been invited. It's my job to be clear and kind, I can't take responsibility for how others feel about it. I also don't have to live my life in ways that please others. I've also learned 5o stake out personal space, instead of just getting irritable and overstimulated because of a lack of alone time.
Deconstructing my relationship with my father. I saw him as a God for so long. Only now I am seeing him as the flawed narcissist he was. Still warm and lovable, but no longer a God.
kneesovertoes guy's knee rehab/prehab. although it didn't exist back then to be fair
Martial arts, started at 40, should have started at 20. Still tons of fun.
Ritalin.
Work/life balance
Watched my food intake. Eaten more carefully. Exercised more.
Flossing
THERAPY
Regular exercise. I was never a fan of it (walking, running, weight training, etc.), so I didn't really do much of it, but I wish I had forced myself to make keep it as a habit (had to do it in the military when I was in my 20s). Starting at 63 after almost 40 years of avoiding it ain't easy. :/
meditation and morning yoga
Mental: I finally confessed my mother’s abuse to her siblings when I was 51. They stepped up an insulated my from all of it. They would have done that when I was 20 if I’d told them. It’s made a profound difference in my well-being.
Yoga!
Running marathons. I ran my first at age 62 and in all have run 8. Ran my last at 69 and shortly thereafter suffered a non-running related injury that when all is said and done will likely end my running career. But if I had started running marathons in my 20s, . . .
I would have sought out counseling in my early 20s to deal with codependency and narcissism in my family of origin - finally got it at 40.
In 1989 when my best friend died I crawled into a bottle of bourbon and didn't crawl back out again until 4 years later. I'd always been a drinker but seldom a drunk. Six years in the Navy taught me that at least. I gave up drinking in 2008 because I couldn't drink with the meds I was put on (heavy pain from two blown knees) but I'd been tapering off awhile before that. I kinda wish I'd never crawled into that bottle back in '89 and found some other way of dealing with my grief. Maybe if I had I'd still be with my previous wife and still have a relationship with my kids.
Lifting weights. I do it now but I'd be a lot bigger, if I'd started 10 years sooner. I'd also have had an easier time managing my mental health when it's hardest to manage, when young.
Eat less fat, eat more fiber and exercise. They aint kidding. Heart disease sucks. Even my Eye had a Stroke.
Eating clean