The rules of the keto diet are not complicated but I can assure as weird as some of these guidelines sound they will help you.
Step 1: No sugar. No starch. High fat.
The best summary of this diet is “no sugar, no starch, high fat.” Say those words out loud. Again. No sugar. No starch. High fat.
Step 2: Remember the Number 20
It is critical as I will explain later. For now, commit this number to memory:
Step 3: Buy Urine Ketone Strips
I hate even to have to say this, but I recommend you buy something. Yes, as a physician who has been subjected to more multi-level marketing pitches than I care to admit, typing this recommendation makes me uncomfortable. But it is necessary.
To succeed at switching your fuel source from sugar to fat, you need to know if you are producing ketones. Spend some money. Ketone strips typically cost about $15.
(affiliate link): https://amzn.to/2L2HCUo
Buy the smallest quantity you can. I buy bottles of 50 strips. I have put them in every single bathroom at my clinic and my house. I have even been known to leave a bottle at a friend’s house because she always complained that she could not lose weight.
It is super important because the keto diet is measurable! Here is my favorite part.
I have coached patients for decades that come in and say “Doctor, doctor, my diet is just not working for me.” And they’re right. The scale didn’t move.
These changes seem strange to most everyone I advise. Keto strips allow me to measure patients’ compliance. More importantly, the strips allow patients to monitor their progress.
In the first two weeks, I want you peeing ketones as quickly as possible. Burning fat for fuel is the basis of this diet. Getting to the other side has proven to be unique to each patient. You will need the feedback that what you’re doing in YOUR SPECIFIC situation is the right thing for you.
Some patients, usually men, stumble into ketosis. They pee ketones within 24 hours of changing habits. They may not always stay there, but they can pee a ketone mighty quickly. Other patients may take several weeks to burn through their stored sugar and struggle with their body chemistry due to insulin resistance.
Sometimes this is because they don’t know what they’re doing. But more often than not, the bodies were merely locked into using only sugar for fuel for years-if, not decades.
Some have been living with chronically high insulin levels for years. It can take weeks to burn up all the extra stored glucose in the body and finally see their insulin fall back to normal range. Remember, you can’t produce ketones until both your blood sugar and your insulin comes down.
How resistant is your body to insulin? 
There is a blood test you can take to get the answer. I offer this to my patients when I see them in the clinic, but I don’t routinely recommend it. The test is expensive and coupled with the cost of a doctor’s visit. It won’t tell you anything you don’t already know you are addicted to sugar and have been for a long time. You have gained weight and can’t seem to lose it because of your body’s insulin cycle.
You will have a rotten time giving up carbs initially. Most people don’t need a blood test to tell them that. Spend your efforts and money measuring something that does matter: The time it took for you to start producing ketones. Start using those urine sticks! If they turn pink, this means you made ketones. Pat yourself on the back, jot down how long it took you to pee that first ketone-and keep going!
Step 3.5: Buy MCT C8: C10
We will get into how to use this powdered fat supplement later. For now, click on BUY and get it shipped to your home: MCT C8:C10 (Amazon Link)
Step 4: Empty Your Cupboards
It is a challenging step. Empty out your cupboards.
One of the hardest changes you will have to make when adjusting to a high fat, low-carb diet is dealing with temptations. You need to put a lot of distance between yourself and the high carb foods you previously loved to eat. Do yourself a big favor and rid your home entirely of these distractions and temptations. Cleanse the places you control.
When walking addicts through a recovery plan, we start with asking a friend to help them cleanse their environments. It means throwing away all the signals that tempt you to go back to your old habits.
For an alcoholic, this means booze bottles stashed in the silliest places. For a drug addict, it involves needles, spoons, and lighters. For a carb addict, your enemy is processed food. The more food has been prepared, the quicker it ends up in your mouth. Moments later, your system is crammed with glucose molecules ruining your ketosis.
Even when you have cleansed the areas you control, be prepared for temptation. The devil has placed carbohydrates everywhere-from gas stations to coffee shops to your workplace. Protect the sanctuary of your home. Keep carbs out.
How do you know which food items to throw away when rifling through your cupboard?
Look at each item’s label. Any item with a high level of carbohydrates or sugars needs to go. When trying to decide to keep or throw something, another rule-of-thumb centers around processing.
If the food is highly processed, lose it. In our family, we took a box and everything that was made with flour, rice, corn or had sugar in it, we simply put in the box and took to the community food pantry.
This was therapeutic for my household. My kids helped with this. If they considered keeping it, I had them count how many ingredients were in the product. If it had more than 8 ingredients, we tossed it. Keto can be very stressful. Do this with a friend and make sure you don’t quit until it’s done.
Here are just a few things that ended up in the box that we took to the food pantry:
- Hamburger Helper
- Bags of pasta
- Bags of rice
- Flour
- Sugar
- Refried beans
- Cans of corn
- Cans of pears and other fruits (remember, fruit is evil)
- Ketchup
Step 5: PAUSE
After the cupboards are bare, STOP. PAUSE. Do not rush the next steps. Grocery shopping will still be there tomorrow. Just pause long enough to understand these following few steps.
Step 6: Remember That Number?
What was that number you were supposed to remember? Yep: Twenty. 20. To start on your path to ketosis, you are allowed 20 grams of carbohydrates per day. The only thing I want you counting in a day is carbohydrates. Not calories. Not grams of fiber or fat or protein. Not pounds or inches. I only wish you focused on carbohydrate grams.
Forget about net carbs. Forget about dietary fiber. Don’t distract yourself with ‘sugars.’ Just remember 20 and start counting carbohydrates! Restrict yourself to only 20 carbohydrate grams per day.
Transitioning people’s behaviors starts with clear instructions and something measurable.
The clear instructions?
- 20 grams of carbohydrates per day.
The measurable factor?
- Peeing ketones.
Here’s an objection I usually get when I discuss this step with my patients:
“Doc, calories matter. Why aren’t you telling us to count calories?”
For the last four decades, the medical establishment in the US has been preaching that calories matter. The truth? They don’t matter when insulin is ruling your body. We can talk about calorie balance after you’re keto-adapted. But the first thing you need to focus on is reducing your bloodstream insulin level, and that means HIGH FATS, LOW CARBS. Your mission right now is to get rid of those carbohydrates!
Step 7: Eat Enough Fat to Feel Full
It is what sets this diet apart-there is no starvation! There is no want for food. I’m not exaggerating. With this approach, there’s enough fat feeding your body that you don’t feel hunger. Your brain receives a powerful chemical message of fullness from your system. This process begins when you eat fat after cutting out sugar or carbs.
Don’t believe me? You have my permission to begin your day tomorrow by eating a stick of butter. Yep. You read that correctly. After not eating anything for several hours (because you were asleep) you can have a stick of butter for breakfast. Add salt for added taste if you like. Pair it with water or black coffee. Still, the only ‘food’ you should eat is butter. Don’t imagine this story. Do it. Listen carefully to what your body is saying. Notice the sensation your brain sends to your body? Your brain detects the signal that you are full when fat fills your stomach.
No wonder, so many of my patients boast about how sustainable and satisfying the ketogenic diet is.
Step 8: Eat Only When You Are Hungry
Do not sabotage your system’s chemical transition from sugar to fat by snacking unnecessarily.
Your habits may seem so automatic that you hardly become aware that you’re snacking until the bag is empty. Recognize these habits. Bring the habit out of your subconscious by keeping a food log.
My downfall was morning breakfast. For so long I told myself that breakfast was the most important meal of the day, that I did not stop to ask myself if I was starving or just eating breakfast out of habit. After two months of keto eating, I challenged myself: No calories until I felt hungry. When hunger hit, I would take in my favorite foods first: coffee with heavy whipping cream. Before long I stopped eating breakfast, sipped on my favorite coffee with cream until well into the afternoon.
If you’re suffering from anxiety or stress, make sure you only eat when you’re hungry instead of eating for comfort. If you do choose to snack, reach for fat instead of carbs!
Step 9: Restrict Protein
Nearly every person I have coached at some point overate protein. They are confusing boosting fats by loading up on protein. Perfectly understandable. The notion of a high protein diet as a healthy option has been around for a long time. Bodybuilders and health food promoters all have a protein supplement to help you remain healthy. In our minds, it all seems natural that protein is healthy. Those same people think high-fat diets are unnatural. According to this ‘conventional wisdom,’ it is safe to eat lots of protein, and it is unhealthy to load up on fat.
What’s going on here? Lipophobia: the fear of fat. The media won this game. They successfully frightened us from enjoying fat.
I correct this thinking by educating patients that we are solving a human biochemistry puzzle. Our body’s chemistry controls weight loss. The most crucial piece of the puzzle is insulin. Keep insulin down, and weight loss happens.
In the absence of carbohydrates, fat does not spike your insulin. Fat also sends a robust hormonal message to your brain to stop eating. This chemical shift is what makes the keto diet so powerful and effective. Fat does not spike insulin. Carbs spike insulin. Excess protein spikes insulin, too. For me, the most challenging pantry item to throw away was the protein powder.
On a ketogenic diet, how much protein does it take to spike your insulin?
Here’s the formula I teach my patients: write down your ideal body weight-the weight you want to be. I’m 5’3” and would love to be 125 lbs again. Divide 125 (your ideal body weight in pounds) by 2.2. This is the number of protein grams per day that you should eat. In my case that is about 56 grams of protein per day. If I stay under that goal for the day, my insulin does not surge. The first month when I failed and failed and failed to produce my first ketone, I was adding a scoop of protein powder to heavy whipping cream. That one scoop had 50 grams of protein and blocked my insulin from falling. No ketosis.
The number 20 was the only number you need to insist remember-I you stick to that for now. This protein number only surfaces when patients are having trouble. If you are in week 2 and you still haven’t peed ketones, you have a problem. The culprit? You’re probably eating a high protein diet instead of a high-fat one. This is the most common mistake I see.
Eat too many proteins, and your body will start to squirt out insulin. Insulin is the enemy of ketones. For more information on the benefits of a ketogenic diet, check out the book ANYWAY YOU CAN written and recorded by Dr. Bosworth.
Youre so cool! I dont suppose Ive read anything like this before. So nice to find any person with some authentic thoughts on this subject. realy thanks for starting this up. this website is something that is wanted on the web, somebody with a little originality. useful job for bringing something new to the internet!
BEGINNERS— ALL THINGS KETO: http://bit.ly/2yE1Caw
Thanks for the praise! Dr Boz would appreciate if you would spread the word.
This is a playlist that might help get someone you know started.
BEGINNERS— ALL THINGS KETO: http://bit.ly/2yE1Caw
Dr Boz would appreciate it if you would spread the word.
This is a playlist that might help get someone you know started.
Dear Annette, when we calculate best protein has brake, iscthat the amount ( eg fir me 65G) the total weight of the protein rich food ( eg 65 G of steak) or is the amount referring to the amount as protein content if that food ? Eg 65 G protein may translate to a much larger weight of meat. Please help, many thanks
Robyn,
You want to count the grams of protein in the food.
Not the weight of the food it’s self.
Sorry , I meant to write “ best protein amount”, is that amount eg 65 G referring to the weight of the protein rich food ( eg 65 g of meat) , or instead to the amount of pure protein ie 65 g if protein is needed from that food, so the meat eaten would weigh much more than 65 g)
This is just a wonderful Blog, thanks for the great insight and tips. We really appreciate your effort! Keep up the awesome work!
Thanks for the praise. Dr Boz would love it, If you would spread the love. Here is BEGINNERS— ALL THINGS KETO: http://bit.ly/2yE1Caw
A playlist that might help someone you know to get started.
I am in Australia, and just wanted to say how much l LOVE your site, and u tube thanks for making this so easy and understandable. I have struggled all my life with weight finally at 55 had a gastric sleeve and i am now 59 and find my stomach seems to of stretched and l am always hungry again..sigh…so this is my new life….Keto will be my way of life soon
This is day 44 of keto. I am 115 lbs-have much body fat in my middle I would like to lose but staying under 52 g of protein is not easy. I have trouble not eating 3 meals/day.
I, too, have had CLL; I had an adult stem cell transplant in 2010. I received a copy of your book from my sister. I was not looking for a diet but was astounded to read about your journey with your mom and keto. I would not have survived CLL without MD Anderson! I started a keto diet after reading your book to reduce my chances of another cancer. I’m looking forward to the release of your next book. I take one day at a time on keto.I miss the more complex menus with carbs. I appreciate your continual involvement.
Viewed your Sunday Evening lecture and I am HOOKED! Here’s my situation:
I am 80 years old, not on any medication and my doctor says not pre diabetic. Additionally, I do intermittent fasting; generally, Monday/Wednesday/Friday. Each fast lasts approximately 22-24 hrs, depending upon whether I end my fast by 3pm or 4pm. HOWEVER, I am no longer maintaining my weight at 155 lbs. I am 5’6″ and have heavy bones (no kidding – even as a teenager I wore a size 8 (jeans/dress/shoes AND RING). I look and feel wonderful at 155 and look anorexic and gaunt if at a lessor weight.
PROBLEM: I am now weighing 165 and cannot lose the pounds. i am SO addicted to Carbs and Sugar and think that I should use the Keto regimen. I really need (I think) a Keto Diet Meal Plan book. Additionally, at 80 I am sure I should use supplements to continue my good health while ridding myself of stored sugars. Is a diet plan in your book “Anyway You Can”?
Here is a video showing you a meal plan. https://youtu.be/bsHqa4-g3Tw
Yes, “Anyway You Can” tells a story as you read it you will understand the Keto way of eating.
It is a very enjoyable read.
Pingback: Keto Diet Explained! Quick and Easy Rules of the Keto Diet – ketodiet
We are 63, and 65 yo carbo junkies, and love our wine. To make my 55 yo brother happy and feel not so all alone, I committed husband and I to ‘his Keto diet’. Watched a lot of dr Berg the first week. We didn’t cheat. First 8 days John lost 10.5 and I lost 9 lbs. On day 8 I went into AF w rvr to ER 2nd episode in 4 mo. The trigger a mystery. Many tests ok’ed me to good health, unremarkable. I see my cardiologist tomorrow and will share you, and my change in eating habits. I’ve been sharing your videos with my 40, 42, 44 yo children. I must quit…I’m bugging them. We must all make our own commitments. When we see results like this who can stop us! Now I have to find a way to sell off my $2000 stash of Herbalife products.
Thank you so much for your great advice! I’ve learned so much. I have a daughter, 18, who plays D2 VB. Her schedule is nonstop and she’s stuck on a college campus….aka bad food every where. Her dad always pushes high glycemic foods at her to keep her calories high. I need a resource about this type of eating for athletes. Thank you so very much! Btw-I was born & raised in SD. Went to high school in Dell Rapids. Now I live in WV.
https://youtu.be/8XfNs-1M-wA
This video should help you explain to your daughter about burning ketones for fule.
This article was extremely helpful to me. I am eating too much protein and I should change from counting net carbs to total carbs. My weight has been at a standstill for weeks. I am binge watching all your videos. I thank God for you! Thank you for all you do to educate us on the Keto way of life. My daughter encouraged me to do Keto but all the information out there is so overwhelming. You are excellent at teaching in a way I could finally understand what Keto is really all about! I know I am insulin resistant. I was vegan for 4 years and stuffed my body with white rice and potatoes constantly. All that has changed. Thank you Dr Bosworth! I believe I can do this!!
Hi Dr Boz,
My husband has lost 60 lbs because of you and the Keto diet. I have not been successful with the Keto diet.
I am a 55 yr old woman who is very over weight. I am 5’6” and weight 279 lbs. I have mild emphysema(just diagnosed), fibromyalgia, chronic low back pain, restless leg syndrome, asthma, high cholesterol, hypothyroidism, sleep apnea, osteoarthritis both knees, Vitamin D deficiency, Acid reflux, spinal stenosis lower back(surgery in 2007). I am on many medication as you can imagine and I really need to lose weight to improve my breathing problems and also to hopefully improve my pain levels. I tried the Keto diet when my husband did but I didn’t last a week. I am an extreme chocoholic ! I am addicted to M & M’s!!! I have a small dish of M& Ms almost every evening. I was a pack a day cigarette smoker for about 30 years and I had a lot of difficulty quitting but I finally did quit in 2015. Smoking was my relaxation, my quiet time ( I only smoked outside) and I loved it! I still to this day truly miss my smoking. When I quit I replaced the cigarettes with chocolate and now I am having a very hard time giving up the chocolate. I am a stay at home caregiver for my 3-6 yr old grandchildren so it is very difficult for me to give up carbs when I am giving them snacks of course I’m going to have a few crackers or whatever I’m giving them. I tried using your ketones in a can and that didn’t work either. I am very desperate and don’t know what to do!! Please help!!! Thank you, Donna Quinn
Hi, dr Boz!
I would like to ask if its possible staying muscle tone (I do lot of crossfit training to keep fit) while doing keton?
Im 164 cm height and 67 kg. So how much should I eat protein (and lot of fat) without fear loosing my ketone (I m not start yet in ketogis)?
Also I have psoriasis. I’ve read that a lot of psoriasis patient have benefit (even “heal”) for their psoriasis. That is why I want to give it a try on ketone.
BR, Leng An
Leny An,
I hope you were watching last night. If not here is a replay.
I think you will enjoy the answer to your question.
https://youtu.be/osOUMEqGo2s
Thank you Dr Boz! I read your book the first week of March and had started the new year w No sugar or starches on 1/20/20. I read your book in February and once it was confirmed I had Lipoedema instead of Lymphadema, my Dr ok’d this diet for trying to loose the abnormal fat off my calves. I am on day 20 of keto, minus a few partial days of not peeing ketones that I suspect was from too much protein. I have been a high protein girl for decades to avoid hypoglycemia that has likely been lifelong. I finally think I started burning fat for fuel in my brain 3 days ago because of increased energy and motivation to do things. The problem is that my nights are filled w nightmares and stress dreams now. Is this common? Transient or will I have to deal with being aware of these as long as My brain is burning fat? It is REALLY hard for me to eat so few vegis due to their carb content! I can see my ketone level fall to only trace amounts or once nothing if I eat too many. Will I Ever be able to eat vegis more freely? More importantly, will remembering scary stressful dreams continue forever if I am under. stress??? Thank you in advance for your guidance and for writing your fantastic story about you and your Mom’s journey!!
I couldn’t download your free e-book. 🙁
I’ve been tearing my house apart looking for my copy of Any Way You Can so that I could follow the formula to see where I am after taking my glucose/ketone blood test.
92/1.4 respectively. I’m a cancer patient, so it’s esp important for me.
Thanks so much! Kimberlee
Dr. Boz® RATIO: Glucose divided by ketones.
This math was easier for my mom to do … and for my patients.
Dr. Boz® RATIO LESS THAN 80 [ comparable to a GKI of 4:1] = This is the weight loss zone. Some autophagy may be happening.
Dr. Boz® RATIO LESS THAN 40 [ comparable to a GKI of 2:1] = This zone has strong benefits with deep tissue/organ inflammation and auto-immune problems. (Leaky gut, brain fog, Crohn’s, Rheumatoid Arthritis, Hashimoto’s) More autophagy should be happening.
Dr. Boz® RATIO LESS THAN 20 [ comparable to a GKI of 1:1] = This is the zone I use for patients with Cancer &
extreme health issues. This was my mom’s category. This zone is really hard. No playing around. Make sure your doctor is watching you closely. Almost all that reach this zone are likely to have autophagy at this stage.
I would like to to try keto diet but my stomach hurts if I eat leafy greens and vegetables. What would you recommend? How can I start keto?
Start with this video. https://youtu.be/IHYL9L71O2c
Fat is the key. Fat is your friend!
Thank you for writing this book. My heart goes out to you and your mom and wish I could of known about ketosis to possibly save my 79 year old dad from Lymphoma in 2013. In 2018 I read Obesity Code and was able to get into ketosis fairly easy. My daughter is obesely overweight and was seeing a doctor who tried a form of ketosis but focused on eating high levels of protein. We are mostly vegetarian so the high protein didn’t stick and my daughter struggled with making ketones. Your book makes a lot more sense. We then read the book Delay Don’t Deny and my daughter is having success but still eating 60ish carbs. She is also on Metformin ER 100 mg. She tolerates it very well. I am able to eat OMAD but did not lose weight (bc I still ate desserts and basically whatever but definitely was getting better about not gorging myself but was not losing weight). I am wanting to focus on your suggestions. I am 5’ 6” and weigh 160. You talk multiple times about how much protein (ideal weight divided by 2.2) and keeping carbohydrates to 20. How many grams of fat should I aim for and what about my daughter who is 5’ 8” and weighs 250? I have listened to most all of your videos and I haven’t found this answer. Also, wouldn’t your glucose numbers automatically come down if you decrease carbs to 20? I have a ketone machine and strips and am trying to understand why I need a glucose machine. I understand your aiming for below 80 and below 20 if fighting a disease and I definitely praying I get into the autophagy phase…so would measuring your glucose in the morning be necessary if you are limiting carbs to 20? What else would you do if your blood glucose wasn’t coming down and you were limiting carbs to 20? I also purchased your MCT C8C10. I know the instructions say take 3 building up to 6 per day. Is this to help with fat intake so you don’t have to eat so much fat? I read the chapter on the different chain links but don’t quite understand what the mct oil pills are for if not to help with fat intake? Last question, when I did keto before—I would fast and check ketones and it seemed like when I ate I produced more ketones according to the machine than when I fasted. Is this normal? I was eating meat and would get higher ketone readings but according to your book, I should of been eating more fat and should of had the highest readings when I fasted. Thank you for your help and time answering all my questions. God bless you, your mom and the rest of your family!! Thank you for all your hard work and your dedication to helping people!
Btw-I understand that you initially check glucose to check to see if your liver is emptying but aside from deceasing your carbs to 20, and like I said, won’t it eventually decrease?-what else could a person do? Also-I understand and do not use artificial sweeteners. And neither myself or my daughter complain of fatigue. Thanks again!
I just finished your book and loved every single page. I bought it on Audible and then purchased the book to follow along. I am rereading several chapters. I love Grandma Rose. I am about 3 weeks into ketosis. I am getting ready to do the fast track to losing weight. I have been very insulin resistant. I can’t wait. The thought of never eating fruit is my hardest struggle. I have so much diabetes in my family. I also had kids much later, like at 38, 42 and 44. This is my hope that I can live a long healthy life with them. Thank you from the bottom of my heart. This will be myh foundation. I hope my family will follow as I lead by example!
Hi, I loved your book! I’ve read a lot about keto and intermittent fasting but still learned a lot. I just bought the Dr. Boz goMCT Oil Powder with goBHB. I’m doing IF; will it break my fast if I have it before my 18-20 hours of fasting is over? Thanks!
Salt + water are best.
Pocket Salt: http://bit.ly/31ypeen (Promo code: DrBoz)
Salt Sucking Rocks: http://bit.ly/3bkpZMl (Promo code: DrBoz)
Sounds weird but it’s strangely satisfying.
Black coffee – I prefer cold brew coffee.
Fasting tea. My favorite = Pique Tea Instant Crystals: Bergamot Black Tea
https://piquetea.life/drboz_bergamot
Pique Teas have great flavor and the highest antioxidants possible. They freeze dry
their tea into crystals. Pique Tea acts like instant tea … with GREAT TASTE. Not
bitter. Not moldy.
Ketones-In-A-Can is also a nice option during a fast. If you have to have something,
use ketones to strengthen your metabolism during your fast.
Bone broth http://bit.ly/3asMa1G
Hi, I loved your book! I’ve read a lot about keto and intermittent fasting but still learned a lot. I just bought the Dr. Boz goMCT Oil Powder with goBHB. I’m doing IF; will it break my fast if I have it before my 18-20 hours of fasting is over? Thanks!
Salt + water are best.
Pocket Salt: http://bit.ly/31ypeen (Promo code: DrBoz)
Salt Sucking Rocks: http://bit.ly/3bkpZMl (Promo code: DrBoz)
Sounds weird but it’s strangely satisfying.
Black coffee – I prefer cold brew coffee.
Fasting tea. My favorite = Pique Tea Instant Crystals: Bergamot Black Tea
https://piquetea.life/drboz_bergamot
Pique Teas have great flavor and the highest antioxidants possible. They freeze dry
their tea into crystals. Pique Tea acts like instant tea … with GREAT TASTE. Not
bitter. Not moldy.
Ketones-In-A-Can is also a nice option during a fast. If you have to have something,
use ketones to strengthen your metabolism during your fast.
Bone broth http://bit.ly/3asMa1G
Step #2 said to remember the number 2, then when I got to Step #6, it said to remember the number 20, from Step #2. I think it’s supposed to say in Step #2 to remember the number 20.
BTW g – I love listening to your YouTube channel videos. I started watching you back in July 2020, and started the Keto diet right away. I was so drawn to autophagy and the expected results, I was sold. I have lost a total of 30 lbs, and feel wonderful. I probably would have lost more, but the holidays came around and I cut back on my strict eating.
Thank you
That is a WIN! Now is a great time to get at it again.