Well, I suppose the first thing to say is that, you know, everybody is by you individual. And obviously, when we look at these guidelines, these are meant for kind of general public consumption for you know, every single individual but not actually looking into kind of unique nutritional meet needs based on a specific condition or what is going on with somebody. And but I'm a firm believer in this concept of bio individuality, which essentially means that you know, for me, and when I work with clients, there is no one diet for each person CFS I you know, I'd say and just after working with clients, it is entirely unique to each person that sat in front of me, it means that we all have unique nutritional requirements based on our genetic requirements, our hormonal makeup, our nutritional, whether we have deficiencies, for example, our immune tolerance as well and and of course, our relationship with food. But just kind of generally speaking, looking at the I looked at kind of the eat well guide from the NHS, and it places quite a large focus on carbohydrates, and then more of a modest focus on protein. Now, when I'm working with clients, one of the kind of number one staples that I love to work on with us any CFS clients is blood sugar. I'd say that's kind of one of the key foundations here of health. And that's about five Finding a stability and a foundation, which obviously impacts our energy levels day to day. And so in terms of those eat well guides are what I would essentially kind of look to switch is almost kind of making a modest focus on those complex carbohydrates and more of a key focus on protein rich foods, which as we know, can really help to stabilise our blood sugar, and avoid these kind of peaks and troughs on this blood sugar roller coaster. And they also include things like fruits and vegetables, which is almost half of your plate. And although that being said, I would like to see more of a focus on just generally vegetables and, and a modest amount of fruit due to the obviously the fructose content. So you know, for me, I like to say to clients, you're trying to incorporate maybe two portions of fruit a day is the kind of maximum it's about 80 grand portions each, rather than kind of overdoing it on fruit, kind of, because sometimes people think, Oh, if I can try and eat, say five a day, but people eat, say, four, four varieties of fruit, maybe one vegetable, and you know, the best kind of focus is to try and get your fibre intake through the vegetables first. And obviously things like those complex carbohydrates, but really kind of when it comes to building your plate, and the kind of one of the key focuses that I like to kind of recommend clients and this actually can be applied to most CFS clients. And in general is to think about your play as, say, one or two palm sized servings of lean protein. This is obviously if you include animal products in your diet. So an example would be say, a fillets of salmon, or say a filleted chicken breast which you've cooked. And then you compare that with with basically like a think about a fistful of complex carbohydrates. So that's anything from like your starchy veg, like things like sweet potato, or butternut squash, to opting for whole grains, like brown rice, for instance, pulses and lentils, things like chickpeas, for example. And then, really, as we were talking about vegetables earlier, you know, think about two fistfuls of your plates, which is essentially half of your plate of non starchy vegetables. And you know, if you think of as as much colour as possible, and that's kind of what you really want to like focus on and, and the more of these different varieties of colour that we can get into the diet, we basically get more of a wealth of different types of fibres. So we know that fibre fibre is essentially it's actually a type of carbohydrate, but it passes through our digestive system entirely unchanged. So we don't have the enzyme faculty is to break down fibre, but our gut bacteria and our beneficial bacteria within our gut actually has the ability to digest that fibre. And as a result can produce these anti inflammatory byproducts called short chain fatty acids, which have essentially like a nurturing effect on our gut lining. And this can help to modulate inflammation and reduce these inflammatory processes, which can potentially be driving CFS symptoms or long COVID symptoms. So that's why we want to kind of think variety, because you're getting more different types of fibres there in those beds, but also the colours as well represent that too. And then when it comes to facts, you want to be thinking about kind of one to two thumb sized servings of these healthy fats. So that could also be represented by a tablespoon, one or two tablespoons. And you want to be thinking of the unsaturated fat, so things like extra virgin olive oil, avocados, coconut and coconut products, and nuts and seeds, for example, all of these types of things, you know, to help give you basically your brain what it needs to function optimally, and also to help us absorb those fat soluble nutrients such as vitamin A, D, E, and K. But really, you know, obviously, if you're, say, plant based, or if you're vegetarian, switching those kinds of lean proteins, and as I mentioned earlier, for having half of your plate full of vegetarian or vegan proteins, which might be steak, eggs, or a modest amount of dairy if you're vegetarian, or you know, looking for those kinds of pulses, and those grains and those like lagoons, and things like that, to help kind of give that protein if you're a vegan. So really, it's about thinking about variety is thinking about diversity, but trying to go to essentially as much of a whole foods diet as possible, whilst looking to avoid those ultra processed those high sugar, energy dense foods that are just going to be fanning the flames of chronic inflammation. And obviously, if we're dealing with anything chronic and a chronic illness, illness or you know, any kind of chronic disease, we really want to be reducing that inflammatory burden, and just focusing on as much whole foods as possible.