Thank you for your comments. The sugar levels are coming down. But today again it was 9.7 in the morning. Will keep trying. thanks again.

I have to agree that the food is interesting. I am just beginning but eating things that taste good helps a lot. Good luck with the rest of your journey!

I’ve felt hot, but it is summer so I hadn’t thought much of it.

Probably a sign of our bodies working faster? (I say that in a hopeful sort of way – bereft of any actual science)

I want to go to the moon! I’m getting a do nut!

What to do Annie (or at least what I did) is just make a meal plan using food you do like, and search for recipes using ingredients you like. Adapt your old favourites to make them BSD friendly – lots of good recipes in the recipe section here and many of us post what we eat in our diaries here if you want to read any of those for inspiration.

I love all those jelly sweets from jelly beans and jelly babies, Haribo Star Mix and wine gums to Colin Caterpillars and Percy Pigs,but its offputting reading the ingredients as they all say containing beef or pork …tho it didnt stop me eating them! Cant see me eating them ever again 🤔 ..or maybe i am being over optimistic 😋
I think theres a veggie Percy option now called Reversy Percy! Good old M n S! X
Ps hi GAVIN so glad youre well n truly back on yr horse,clippety clop! X👏🏽👏🏽👏🏽👏🏽👏🏽

Morning everyone 🙂

What a crap weather today. Up on Dartmoor its been raining all day yesterday and its not much better today, along with some fog for good measure. I hope its better where you are.

Thanks everyone for your messages. Been strictly on the BSD today.

So sorry to hear about your cancer scare. Of course it’s not the right time to start. Good luck with sorting it and hope to hear from you soon.

Goodday all!
LINDA thats wonderful,you must be on top of the world! Only 2 kilos from goal! 👍🏻👍🏻
JANEY,Impressed by your going up the hill! 🏃🏃🏃🏃
LUCKY hope yr heel is ok now and doesnt spoil yr day👣👣
Well done BUTTERLOVER! drink deeply from the pot of hurrah! X⭐️⭐️⭐️

saint janey here she comes baking low carb goodies!!!
i cant stand maltessers but percy pigs a whole other story!!!

It’s hard letting go of Maltesers! I still have a packet of my fave German jelly sweets that I am hiding in the cat food cupboard, away from thieving kids. I have no intention of eating them at the mo but it’s nice to know they’re there!

Yes Tokyo, I am back! And time to knuckle down to our pre holiday BSD saintliness! 😇😇😇

Help, my grandsons and husband are eating my Malteesers, I’ve been saving them for nearly 6 months and they go off in November. How can I stop them. Oh gone on then eat the lot, I don’t care anymore.

Antigone, don’t skip your weigh in – even if you keep the result secret to yourself. I had a hiccup and put on 2lbs, confessed and started again with new enthusiasm, only been 2 days and I have lost 1lb of the creepy 2.

Someone in another thread reached 65 kg and I said that was my final weight goal (plus other health goals) and I suddenly realised that I only have 10 kg to go. At one time 10 kg would be a mountain to climb but on BSD I am confident I will be there soon. Not giving myself a date yet. Finish the 8 weeks in the very next goal, then reassess.

Hey GemGem, talk about nearly giving in on the first day. I had it all planned, shopped, written my menu for the week and was in the right mindset when BOOM things were turned upside down. My daughter was in the process of leaving her husband, selling their house and buying one for herself and the boys. For them it was moving day and the people she was buying from had not signed for completion (or whatever) suddenly she had nowhere to go, nowhere to live. She was on her own with 2 little boys. Within a couple of hours she had to find somewhere to store the furniture, somewhere for them to sleep. She got in the car and drove round to her new house and the people were in the process of moving out so she asked what they were playing at not signing the house over to her. Turned out to be a clerical error and 2 hours later she was heading off with the boys and her furniture to her new house PHEW. As you can imaging I’m here in France and can do nothing to help and had been at the end of my fingernails. Anyway, it turned out fine and she got moved in at around 8 pm that day. SO MY HUSBAND PUTS A BOTTLE OF CHAMPAGNE IN THE FRIDGE. You have to celebrate, he said, you need to calm down and relax and have a drink. I took the champers out of the fridge, put it in the wine rack and poured him a large whiskey. Crisis over, diet still on track and still doing well (almost).

Hope you enjoy your shopping.

janey janey !! you are back !! hope holiday was good and your journey home ok?
now time to settle back into normality!!!!
and back to bsd !!
no news from lucky hope her catering going ok am sure she will keep us up to date when shes back !!
glad to have you back surely timmy and eps will be back soon and the gang will have returned from holidays ready to go again!! and more crazy bad assed posts shall ensue!!!!
maybe we can create a whole new dictionary for a whole new 8 weeks !?

Wow Linda 65 kg, that is the weight I was before I went onto insulin and it is my goal weight for the end of this diet although I have not thought that far ahead yet. Hey just realised that is only 10 kg to go for me. That is like seeing the end in sight. Keep up the good dieting.

Hey Veronika, good work with the diet. Also giving up alcohol. I did it for 2 years after reading Kick the Drink – Easily by Jason Vale (the juicing guy). Now because I am not used to it I can go out and have just one drink with a meal. I was sitting around on a hot summer night (last week) with my brother and daughter and I had one drink to their 7 or 8 which is what I would have done before. Just like this diet it is a bit of a life changer.

P.S. I used to live in Sydney (now in France) firstly in a flat near Randwick Racecourse then we bought a condo at Cammera (can’t remember the name) about 30 miles outside Sydney.

Thanks ruthdownunder, I do like the Delice, it is thick and creamy. I used to have yog and fruit for breakfast before BSD but now there are so many other choices like avocado and poached egg, bircher and shakes I usually have my yog as a salad dressing. You can taste the difference though, ordinary natural yog is bland and watery and I tried the Nestle Greek but went straight back to the Delice.

What news today. I have now lost just over 1 lb, that is since Friday so I am well on track to losing the 2 lbs gain by Tuesday (my weigh in day). Although it is flipping hard with 2 little boys around. Did a full English brunch (grilled bacon, mushrooms, scrambled egg, beans and canned tomatoes) I didn’t have the beans as I prefer toms. One of them left all his egg and the other left his bacon. Now, being a true Yorkshire lass I couldn’t throw it away, so I ate it. Only a tablespoonful of egg and one rasher of bacon but more than I would have had without them here. I will just have to have less of dinner tonight, roasted chicken dinner with cauli mash for me and all the trimmings for the boys and hubby.

Blood glucose 85 (4.7)again. Here in France diabetics are encouraged to test on a regular basis and we get all the kit for free. Normally I would be testing once a day but on this diet I do a morning and an evening test. I will check back in tomorrow. Thanks for the support.

HI Gem Gem
I am 44 and around the same weight and height as you, I started last week and found it good overall, slight sweet cravings in evenings as I usually have wine but did 4 days lost 5lbs and Friday night it all went to pot and had wine, lots of it! Felt really disappointed in myself yesterday but just have to get on with it, old habits are hard to break! Was back on track yesterday and have lost 6lbs so far, many more to go…. look forward to hearing how you get on in your first week.
Kirstie

ruthdownunder, get that bra on and wear it before it gets too big. When I buy new clothes I put them away for a special occasion, even if it is just a tee shirt or underwear. I never feel I am good enough for new stuff but I am trying to get out of that mindset and wear stuff as soon as I buy it. Funny things aren’t we.

Sneak-me, I am in Oz also and knew both words for the little green vegies – courgette is a French word and zucchini ( which we use downunder) is a French word. Neither word is English!
SunnyB is full of good ideas for vegies. I suggest you write down all the ones you like except root and starchy ones and use those for a couple of weeks, and then branch out with one a week.

I am a cookbook junkie so can name anything or measure anything in Aussie, UK English or US English, but I have been around for a long time

Just a suggestion – when you are barbecuing, slice some eggplant//aubergine and put it on the barbie. A little seasalt. Yum, and put some parsley or rocket/roquette/ aragula ( see I am showing off) in your scramble. It makes it extra filling and just as delicious. Helps to fill you up.

I have to watch my fruit ,because I do love it and grow pawpaws and passion fruit and will have mangoes in summer. sunshine-girl is right. Watch your carbs at the beginning as much as you can. I have been a slow loser and I am sure I could have done better if I watched the carbs better

Best of luck

I have been good 🙂

Day 182 Weight 9st 5lbs (Back down again -25lbs) End of Week 26 so I have been on the journey 6 months.
Blood Sugar 8.5

Day 183 Weight 9st 5lbs
Blood Sugar 9.4 (had a lie in until 9.45am not sure if this has had an effect on the result?)
I finish the antibiotics today

Hey c0sie,

Never apologies for writing an ‘essay’ 🙂 It is sooo interesting to read other people’s thoughts and feelings and experiences and for me personally, its great to read someone else’s story who also struggles with emotional overeating.

I would never talk about that with my friends or family so openly, because i feel ashamed and judged, judged a lot actually. So its awesome to meet others here who don’t need to hide what they really think and feel, and instead, inspire each other and support each other when we need that pep talk.

Someone lovely called Antigone gave me some advice just before which is, rather than reach for the food that you know you shouldn’t, reach for this forum instead!! Post here and read other posts and know that You Can Do This.

Doing it perfectly isn’t the point. just Doing it is the point 🙂

GemGem

ps and don’t forget a tiny bit of EVOO on the salad.

c0sie I am glad to see you have decided to up your fat. Your new macro looks better for this low calorie diet. Don’t forget to vary things up a bit. Almonds are great, but macadamias and brazil nuts are also great, and most nuts. Just keep checking the success stories and their daily diets.Frog’s numbers above are pretty good

Best of luck

Hi Lucyjane, yes for sure! Good luck starting tomorrow!!!! I can safely say I survived the first day (its 7.30pm here in Australia), I totally hear you about wine though 🙂 Eye on the prize… eye on the prize…. we can do this!!

Yes Apple I have Already, on day one, discovered that its hungry out of habit – I mean I was hungry but not that bad, and a different kind of hungry. I am a comfort eater so for me, to have smaller portions seems weird. Not hungry, I have discovered, its not that im hungry, im just used to eating more – lots more! So my first meals today just seems… not much food compared to normal. (Which is the whole point, GemGem!! Don’t keep doing what youve done before!!! 🙂 )

I know, the after-meal sweet thing… I am fighting that now, cos I just had dinner (390 cal stir fry of broccoli, beans, peas and tuna with garlic/fresh chilli/ginger/coriander/soy.) I sprinkled half a tablespoon of LSA over it and stirred it through to bulk it up a little… and a dollop of yoghurt on top. BUT…. now its after dinner and I’m talking myself out of a sweet. I made a cup of tea instead which is berry flavoured so it tastes sweet even though no sugar in it. Seems to have worked!

Hey thanks Antigone!!! Good advice I’m sure i’ll need to do that a lot at first.

Total of 790 calories today, and I’m still standing so that’s a relief 🙂 Day one done and dusted…

Have a good start to the week everyone!

welcome c0sie – you will find other vegies here, not me, semi veg, but there are others. I think you have done wonderfully well so far, and you will get to the time you do not miss the pizzas, heck who am I kidding? Of course you will but other things will taste wonderful after a short while. I just had beans and chickpeas and salad for dinner and it was absolutely delicious.

I am sure you will enjoy the forum and get a lot of support from it. On all fronts

All the best
Ruth

You may like to look at the attached site for sone interesting info for nutrient target percentages.

http://keto-calculator.ankerl.com

I didn’t have type2, and needed to lose comparatively little weight – 20 odd pounds – but had success with keeping carbs to 20-30g per day and upping fat percentages as this is what keeps you feeling fuller.

I found the site helpful for maintenance calorie targets too – my base metabolic requirements were under what I thought and it’s easy to see how – especially eating refined carbs and sugars – one can overeat in calorie terms on a daily basis. I certainly was.

Anyway, hope this is helpful – worked for me as I lost more than 15% of my starting body weight in slightly over the 8 weeks, feeling great, and OH now off his Metformin.

c0sie, for mood lifts try Erkhart Tolles Guided meditation on YouTube and Kim Eng’s Shaking Practice on YouTube every day. Also watch funny and silly things, go out, or distract yourself.

I have seen an increase in crankiness too. I have added the meditation and shaking practice to my exercise routine every morning before High Intensity training. And if I get cranky in the afternoon I do it again.

Erkhart Tolles Guided meditation: https://www.youtube.com/watch?v=n5ZYBdvEd_E&list

Kim Eng’s Shaking Practice: https://www.youtube.com/watch?v=_DhwJoylC28

Hey Arty1
You’re off to a great start. Good advice from Butterlover re; scales – mine are rubbish and I need t o get new ones. Mine wobble but I’m hoping the weight loss will be large enough to move it along anyway! Good luck…..I’ll be watching your progress lol!

Welcome to the forum! Lots of great information and support here. I believe you have made a great start by choosing the BSD. It is well researched, flexible and actually addresses blood sugar issues unlike almost any other diet you could name (including the one recomended by the NHS). I am so happy that you have had a good weightloss, it really helps when you can get off to a flying start. Some plan the heck out of it before they start, some just jump in, but how ever you do it, it is that starting that counts. It sounds like you are in this for the long hall, so have a trawl through the forums for inspiration from CaptainLynne, Hashimoto and the other “old timers” (sorry guys ;)) I am sure they will be along to say hello. Check out the recipies too. Feel the low carb love!

For steady weight loss 45-50g a day. For more weight loss 20-35g a day.

I lost 6.3 kilos in 4 weeks on 45-55g carbs a day. However now My hunger pangs and cravings have disappeared, I am reducing my carbs to 25-35g a day. I am excited to see the new hopefully bigger weight-loss results over the next 4 weeks 🙂

BRilliant! Well done you 🙂 Keep posting your progress 🙂 Yay!

Hi All
Tried hard yesterday and did better than I have done all week. Trying to ensure that I get back on track, rereading the book!

Morning Linda, sounds like you’re going great guns 👍🏼. It’s amazing how much easier walking has become, don’t you think? Yes, the little fitness bracelets and apps help by nagging is to get up off our a**es but it must also be down to the removal of horrid sludgy carbs in our systems. I’ve NEVER been able to ‘willingly’ walk this way before. I even volunteered to walk back up the steep hill to fetch the car for the rest of the (flagging) family while we were on holiday last week.. Unheard of!!! 😆

I started the 800 calorie diet using my old weight lifting macros of 40% carbs, 40% protein and 20% fat. That equated to 80g carbs per day, 80g protein per day and 18g fat per day.

For those who may not be aware: 1g carbohydrates is equal to 4 calories, 1g protein is also equal to 4 calories, whereas 1g fat equals 9 calories.

I have stuck to these macros for just under 2 weeks now and feel drained, and pretty crap tbh. Having read through the posts here I am definitely going to up my fat intake whilst restricting my carbs to 50g.

My new macros look something like this: 50g carbs, 60g protein, 40g fat. That works out at a split of 30% protein, 25% carbs, 45% fat.

I love almonds (fat), I love omelettes (fat/protein), I love quark (protein) and I love quinoa (carbs). The rest I can fill with lots of green stuff (salad, veg) and hopefully I’ll notice some mood changes soon!

WEIGHT START POINT: 70.4 kilos
Week 1: 68.4
Week 2: 67.3
Week 3: 65.9
Week 4: 64.1
TOTAL LOSS: 6.3 Kilos

BMI START POINT: 34.4%
Week 1: 33.2
Week 2: 32.9
Week 3: 32.4
Week 4: 31.7
TOTAL LOSS: 2.7%

The BMI results above are from my BMI weighing scales. On the NHS BMI Calculator the results are much lower. My BMI start point is calculated as 29.3 [Overweight]. My current BMI is calculated as 26.7% [Overweight] but the total BMI loss is 2.6%. So at least my scales calculated the loss almost correctly at 2.7% 🙂

If anyone knows if BMI calculating scales are more correct than online calculators let me know.

WAIST START POINT: 37 Inches
Week 1: 35
Week 2: 33.5
Week 3: 33.7
Week 4: 33.4
TOTAL LOSS: 3.6 Inches

BLOOD SUGAR START POINT: Prediabetic 90-107 mg/dL Range
Week 1: 86-103 mg/dL Range
Week 2: 87-103 mg/dL Range
Week 3: 82-90 mg/dL Range
Week 4: 71-90 mg/dL Range [only one 90]

On this diet, being a vegetarian my daily carbs were between the 45-55g range. However when I analysed Dr Mosely’s meals they were in the 25-35g carbs daily range. So I removed the beans and replaced them with low-carb Quorn, Tofu, eggs and dairy from next week. I will let you know if it made a big difference.

Overall I am happy with the results, most especially the blood sugar dropping to the 70’s range which never ever happened before. I look forward to the next 4 weeks left!

Hi all,

I am a 36 year bloke from Cheltenham, always been “podgy” from my teenage years onwards, but over the last few years I’ve struggled with depression that has seen me turn to ordering takeaway pizza, or eating cheese like its going out of fashion, as some sort of pleasure mechanism in my life.

In June 2014 I weighed 28 stone and started a 1500 calorie lifestyle change that saw me down to 19 stone by Christmas that year.

I cycled 7 miles a day to work and back 5 days a week, went to the gym 3 days a week (spin classes/weight lifting in the evenings, and swimming in the mornings), I “learnt” to jog, then started doing Parkruns each Saturday morning and life was great! I even completed a local offroad duathlon, as well as my first ever mud run (still so proud of that).

Then Christmas came along and I wasn’t ready for how much bad food would be put in front of my over that week and I buckled and feel off the wagon big time. I’ve never managed to get the buzz back that I had for all the exercise I used to do, and 2 years later I am typing this out at 24.5 stone.

My Mum bought me the BSD book as a desperate attempt to reignite the passion I used to have for fitness, nutrition and weight loss, and I have been struggling to complete a full week for the last 2 weeks.

I started the 800 calorie diet 2 weeks ago….well….I started if off on the Sunday (7th) but was still eating takeaway pizzas every night until the Thursday morning. I fasted until my Friday evening meal, fasted all day Saturday in a desperate attempt to fool the weighing scales, weighed myself on the Sunday morning and had gone down from 25st 2lb to 24st 6lb! The joys of initial water weight loss 🙂

Today is “partial” week 2. I’ve only had 2 hiccups this week so hopefully can report back a few more pounds down off my current weight.

My depression has only really affected my weight since 2014. I don’t mention it for sympathy, I’m just a very open and honest person. It causes me to eat around my emotions and for that I have been going to a local Overeaters Anonymous meeting for the past 4 weeks to see if I can find ways of dealing with the more emotional side of me and my food.

Next weekend is payday and I will be joining a local gym then. No swimming this time as I’m going to join one of the cheaper gyms, but lots of spin classes, pilates and resistance training 🙂

I am a vegetarian and have been since I was 3. I love Quorn and get my protein from that as well as quark (love that stuff!) and unflavoured protein powder (which helps at the gym too).

When I went though this a few years ago I researched long and hard about nutrition, gym workout science, and intermittent fasting. I am very passionate about proper understanding of nutrition and Michael’s book hit so many happy notes with me. I am also very passionate about intermittent fasting and have followed a 16 hour fasting routine everyday since (eating from 12:30pm till 8:30pm).

Sorry for the essay but it helps me when I type out about my situation, it makes me process it and understand where I am rather than attempting to ignore it blindly.

Thanks 🙂

Good to meet you GemGem – I’ve only just started (week 3) so I’ll be interested to follow your progress! I haven’t been hungry and it is truly amazing how you just lose interest in potatoes and bread etc. If you feel like cheating get on here and read or post – it will help you focus. There are some lovely folks on here 🙂

Hi greenjanet
Sorry for the delayed reply, I can’t seem to keep up with all the activity on this page! Not if I want to get out and do my walking anyway😀

Last Wednesday was weigh in day and the start of week 18 and I hit 65kg, just 2 kilos away from my goal weight. At 5’6″ my BMI is already in the normal range at 23, but I’m just going to push it that bit further so I can fluctuate between 63kg and 65kg and not feel like I’m going over my goal.

I intend to keep added sugar and simple carbs out of my diet forever and simply increase my calories to a level where I can maintain this weight.

I still weigh and record everything every day and I will continue to read the posts as it really helps to keep my head in the right place.

It’s wonderful having all that extra energy isn’t it? I find doing a 2 hour walk no trouble at all now and I’m not at all sore afterwards 😊

How’s your week going?
Cheers
Linda

Recently diagnosed t2, 55 years old and want to lose 9 STONE.
I have been following the diet for 10 days so far and I have lost 10lbs! Absolutely over the moon!

Hi GemGem well done on getting started! I have found that I’m not too hungry in the mornings so I tend to stick to strawberries and raspberries with yogurt for breakfast and then eggs for lunch. I find a cheesy omelette with salad will fill me up for hours but I have to stop myself reaching for something sweet afterwards. Not because I’m really hungry but just that old habit of feeling like I need something sweet at the end of every meal…or snack…I’m glad I started the BSD whilst I have a couple of weeks off work to get in to the swing of it as I know I’ll hit a bump in the road when my son returns to school in 2 weeks and I’m confined to a desk at work for 8hours a day again. I saw lots of positive reviews for the Jawbone Up2 fitness band thingy on some other posts so I ordered one and tested it out yesterday. Good news is I slept well according to the app, bad news is I only managed 2316 steps in a whole day! What a shocker that is…but I will make sure that I do at least 3000 today (easing myself in to it of course!) Also just done ten mins on my exercise bike trying out the HIIT suggested in the book. Good job my other half is at work or I think he’d have been laughing his head off at that sight, although I’m sure my little lad will be telling him that mummy tried to break the bike when he does get home haha!

Lucyjane I too know what you mean about being unable to enjoy the beach. On my last few holidays I refused to put on a swimming costume as I felt so self conscious and then just felt awful when my other half moaned about being on pool duty with my son all day. I’m off on holiday again at the end of October so although I have about 70lbs to lose I’d really like to see about 20lb go before that so I can brave the pool for a change.

I’m really glad to have such a helpful bunch to chat with on these forums to keep me going – we can all do this! 🙂

Hey. Sadly not yet. I’m going through a cancer scare at the moment so will get that sorted before anything else. What a week!!! Hope you’re going well. X

You’re sure to reach your goal Middleage1 – job well done. It’s really useful to see how your weeks have gone.

BUtterlover – Brilliant! and a good new goal too – how many weeks have you done?
Gavin – you’re doing great so get over yourself!
Frog – glad you’ve managed to control yourself around regular folks! I didn’t do so well – meal out with friends on Friday AND Saturday!
Monday is weigh day but I might skip it – wasn’t losing last week (week 3 – lost a half stone in first 2 weeks) and after the weekend it won’t be good. Have to say my scales are a bit rubbish – if I move about I can change the reading by more than a kilo – they were cheap in a sale! Have resolved to be REALLY strict with the calories from now on! Wonder how Lucky will get on with all that lovely food around her?

Verano, it was cheating, such a small amount, but I had a big hiccup as I was nearly there 10 days ago and went UP. So I am pleased

Butterlover, great work. Lainey you will be there soon

GREAT!

Our first poster to reach a mini goal ….. well done ruthdownunder. I know it was only a small goal but it was a goal. Best of luck with the next one.

Butterlover … great to get to your goal. If I had a £ for every pound I’ve lost, regained and lost again I’d be very wealthy!!!! I think that there are many people here who have, at one time or another, been in that same place. Here’s to the next 5.

Hi Lainey …. good luck. Hope it’s down into the 90’s soon.

Hi

Fage yogurt is also known as ‘Total’. It’s very creamy in fact it is almost like ‘cream’, very yummy. I’ve not tried the Aldi one but I will give it a go.

GemGem

WELL DONE!

You’ve taken that first step and it wasn’t really painful! Keep going now one meal at a time and you will get there.

Hi Everyone ,Thanks for all the support. I’m doing happy dances today, I finally cracked 85Kg .Today 84.7kg I think its because I’m using my S Health app to track everything and I took my BGL 4 times a day for a couple of days. I realize that a few nuts for a snack is not 3 handfuls of cashews.I also experimented with control of my afternoon eating, option 1 eat a big meal at 4pm and small dinner. did not work. Option 2 eat a bigger lunch did not work I went over my 800.Currently missing breakfast or eating very little,then a normal lunch. If feeling very hungry I check BGL to discover BGL is OK its a craving .Drink several cups of green tea and eat a few veggie sticks.I have set some new goals. to loose 5Kg by October when my youngest son comes home to visit he lives on the other side of Australia so its a big event. I celebrated by buying a spiralizer gadget and Im going out to buy the cook book .
Gavin, I hope you are feeling better,try to review what you have been doing to see if there is any small things that you can change , it wont take much to get things moving again.
Someone was saying that they love and miss pizza, google PaleoPal, there is a recipe for cauliflour pizza that looks interesting. ‘Im using a few recipes from Paleo cook books by Pete Evans and another by Daniel Green.I tried this diet along with hundreds of others but did not stick to it.
cheers to all