For the person that asked about protein source in vegetarian diet- Dhal 1 cup=18gm, 1 cup cooked dried beans ( rajma, chick peas) = 16gm, 1 cup quinoa = 8gm, 1 cup cottage cheese = 25gm, 1 egg= 6gm, 1 ounce chia seeds= 4.7gm., paneer has 14gm protein in 100gm. An average person weighing 70kg need to get around 60gm protein in 1 day. Hope this helps
@@nitra6718 These are healthy carbs and not like the refined carbs. Dr pal never said to restrict healhty carbs, He advises controlled portions of healthy foods in time restricted eating window.
@@binualex3221 Binu when increase these beans to get protein , carb also will increasing. If reduce these portion we will not enough to get protein right.. How manage?
தெய்வமே இதில் பேசிய வார்த்தை எதுவுமே புரியல என என்ன மாதிரி எவ்ளோ பேரு இங்கிலீஷ் தெரியாம இருக்காங்க தமிழ்ல சொல்லி இருந்தா நல்லா இருந்திருக்கும் 🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏
வணக்கம் Dr.PAL என் வயது 34 உயரம் 143 வெயில் 65.300 இருந்தேன் நீங்கள் சொன்ன intermitting fasting FEB5 ஆரம்பித்தேன் FEB 28 வெயிட் செக் பன்னப்போ 62.700 இருந்தேன் உங்களுக்கு கோடாடன கோடி நன்றிகள் Dr.PAL காலை 8 மணிக்கு 10 கருப்பு திராட்சை மட்டும் சாப்பிட்டு தண்ணீர் நிறைய குடித்தேன் 9:30 மணிக்கு சாப்பாடு பின் 4 மணிக்குள் முடித்துவிடுவேன் (40 நிமிடங்கள் 8 Shape walking மட்டும் போகிறேன்) உங்களுக்கு எவ்வளவு நன்றிகள் சொன்னாலும் தகும் (ஆனால் தலைவலி மட்டும் இருக்கு)
Hello sir from Arizona state, happy to hear that you are from Kambarasam paettai village near Trichy. I was 5-6years old when I stayed in that village with my grand parents for a year. I still remember the Single teacher school I attended, my 2nd grade. I enjoyed visiting the River Kauvery during the Aadi perukku festival. During those days the married couples during their marriage used to come in procession along the road of Agraharam. Even now I remunerate-those school days and other events at my age of 80 now. The intermittent fast with a proper diet is a boon to all the sugar patients and for losing the weight. I brought down my sugar A1C level from 6.9 to 5.7. I maintain my weight at 123 from 143. Underline the word Proper diet. No milk products, No sugar, low carb. Ghee is allowed no oil, millet in place of rice and wheat. One day a week the rules can be relaxed.
Ur video motivated lotzz ,Started diet plan for week feeling light and acid problem also got less and finger cross and waiting for long teem result.Ur exceptional DR.because u give good idea and make patient not to come to hospital great aplause. 👏👏
For the question how some people very healthy and live long even they are obese , Your answer is correct adding to that what I observed that Stress is playing main role here , these groups of people don't worry much and also they keep themselves busy always. If you're happy nothing going to happen to your body 🙂🙂🙂
Intresting .. dr pal neengalum Dr Arunkumarum and Dr Aswin Vijay sernthu oru interview video podunga sir.. sema kalakkala informative ah irukkum.. you are all very good influencers to us. Please do..
சார் வணக்கம். நான் கடந்த இரண்டு மாதங்களாக காலை 9 மணி முதல் மாலை 5 வரை மட்டும் உணவு எடுக்கிறேன். சுகரின் அளவு சரியாக உள்ளது உடல் எடை இன்னும் குறைய ஆரம்பிக்க வில்லை. இதனுடன் நடைப்பயிற்சி மூலம் கலோரிகளை குறைக்க முடிவு செய்துள்ளேன். இரண்டு வருடங்களுக்கு முன்பு பேலியோ உணவு முறை மூலமாக சுமார் 25 kg குறைத்து மீண்டும் டயட் விட்டதால் உடல் எடை அதிகரித்துவிட்டது.
Great doctor Well speech I am in London During winter sunset will be 4 pm In this case difficult to follow intermediate feeding your advice please 2. Intermediate fasting should be consistent In that case one day 8 am to 8 pm Next day 7 am to 7 pm can be followed….? Please advise
Excellent dr pal ...i think bmr is the answer for belly fat persisting after certain stage ..good q & a ...interesting as usual comedy speech with scientific information dr
How to increase weight doctor, after pregnancy and feeding my baby for 2 yrs and as I had bloating and acid reflex, I stopped drinking milk and I reduced weight a lot, my weight has to be 50 and now I am 46, I dnt look good my neck bones r seen and not look for my age, seem to be sister for my son, I need to increase weight, in time restricted feeding is increasing weight possible. Now I dnt hv any acid reflux prob but I am lean.
You are watching a lot of movies. Yes want to see saravana Kumar. Thanks for the tips Cannot sustain intermittent fasting fo rmore than 3 months. When combined with Time restricted eating / dieting ?. Able to sustain.
Hello Doctor! I am doing intermittent fasting for 2 years and I could see an amazing results because of that. I have lost good weight and I never had heartburn after that. on seeing me, my daughter who is 13 years old is also following the same. She eats her dinner by 6.30 pm to 7 pm max and her breakfast at 8 or 8.15 am.. Is that good for the teenager to follow intermittent fasting?
Iam taking only millets nowhite rice butbrown rice only Iam 75 kegs. Doing daily morning walking and household works want to reduce five kegs but no result what to do doctor?
Sir I am following intermittent fasting 14:10 ratio. I have thyroid problem sir . Actually fasting time 6.30 pm to 8.30 am. Morning shall I take thyroid tablet?
Hello Dr pal. I have been doing IF for some time and my eating window is 8am to 4 pm.. question i have .. does brushing teeth with toothpaste stimulate the insulin ? As my brushing happens at say 8 pm or 9 pm .. kindly let me know..
Sir I am doing intermittent fasting 16hours fasting and 8 hours window I am drinking jeera and ajwain hot water in fasting Window It's good or bad pls suggest me
Hi Sir.. I'm 53 yrs and I have nerves and bones problems..is it possible for me to build my macils..I'm following this 10 hrs eating from 2 months . thanks
Hi Dr, .. can we mix diet with time restricted feeding. Like keto 2 days , low carb other days.. How much carb is recommended for person with 56kg weight and 155cm height
Don't complicate. Decrease 1 hour from dinner time and follow for 6 weeks. Gradually, you can adjust to ideal eating time 10 am to 6 pm. Take healthy and fiber rich foods with minimum 1200 and maximum 1800 calories Follow my weight loss series for more details
Dr pal, Love your videos.... I would like to point out that only Type 1 DM is an autoimmune disease not Type 2 DM - which is insulin resistance and not autoimmune.
Dr.Sir பெண்களுக்கு பிரசவம் ஆனவுடன் வயிறு உள்ளே போவதில்லை. இதற்கு உங்கள் இண்டர்மிடண்டட் பாஸ்டிங் இருந்தால் தொப்பை விழாமல் இருக்குமா.தயவுசெய்து உடனே பதில் தரவும்..நன்றி.
Sir, after reduction of weights , face looks dull , people do ask me whether I am unwell, not sure it is only with me , do you receive such complaints from TRF followers?
Hello Doctor one year ha nan intermittent fasting follow pandren ‘ morning endhichadhum 4 glasses of water kudicha dhan enakku toilet poga easy ha irukku ;after 2 hours coffee edupen so nan coffee edukkum bodhu 15 hours fasting mudiyum: ennoda doubt enna na nan water kudichdhum fasting break aguma.
I think he clarified this question in one of his videos. Water is not considered as food as it's zero calorie. So taking water in empty stomach should not be counted as breaking your fast. Hope this helps.
சார் ஒரு உதவி சார் என் தங்கை மகன் நாய்கடித்து விட்டது என்று பொய் சொன்னதால் மருத்துவமனையில் அதர்க்கான ஊசி போட்ர்கள் இப்பொழுது கம்பி குத்தியது அடிப்பீர்கள் என்று பொய் சொன்னேன் என்று சொல்கிறான் சார் ஏழ ஊசி போட்டாச்சு சார் பாதிப்பு வருமா 🙏🙏🙏🙏🙏🙏😭
Hellow Dr. Pal, how r u and ur family? When I feel hungry at night, I just start watching ur videos related to fasting. Then my stomach says don't eat anything. Thank you for your videos on diet.
Sir pls reply me.... Na weight loss pannanumunu ninaithale ellarum sollurathu... Unga family le ellam weight tha so nee ninaichalum kuraikka mudiyathunu,,, ninga sollunga sir pls 🙏🙏🙏🙏🙏🙏
Decrease 1 hour from dinner time and follow for 6 weeks. Gradually, you can adjust to ideal eating time 10 am to 6 pm. Take healthy and fiber rich foods with minimum 1200 and maximum 1800 calories Follow my weight loss series for more details ua-cam.com/video/EaWkHQMNNZg/v-deo.html
Satiya varthai .. why we were Helmet? To prevent if we fall down.. not that we will get onto accident.. anything you don’t enjoy is not a lifestyle change!
Hi I'm Anbarasu Just following just 3 day only Neega sonnamathiri nanum gym work out ellam try panneen Anna wait reduce agum but again it will come .....? Anna obisity problem varuthu
Sir we want personal consulting from you I saw all most your video already sir and following me and my husband We love your valuable advice sir Thank you verymuch
Very informative, useful content ! Really appreciate Dr. Pal's service to humankind.
For the person that asked about protein source in vegetarian diet- Dhal 1 cup=18gm, 1 cup cooked dried beans ( rajma, chick peas) = 16gm, 1 cup quinoa = 8gm, 1 cup cottage cheese = 25gm, 1 egg= 6gm, 1 ounce chia seeds= 4.7gm., paneer has 14gm protein in 100gm. An average person weighing 70kg need to get around 60gm protein in 1 day. Hope this helps
Nice to see eggs added in veg diet 😅
But all these proteins source come with high carb also
@@nitra6718 These are healthy carbs and not like the refined carbs. Dr pal never said to restrict healhty carbs, He advises controlled portions of healthy foods in time restricted eating window.
@@samandben97 I know..... right
@@binualex3221 Binu when increase these beans to get protein , carb also will increasing. If reduce these portion we will not enough to get protein right..
How manage?
தெய்வமே இதில் பேசிய வார்த்தை எதுவுமே புரியல என என்ன மாதிரி எவ்ளோ பேரு இங்கிலீஷ் தெரியாம இருக்காங்க தமிழ்ல சொல்லி இருந்தா நல்லா இருந்திருக்கும் 🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏
வணக்கம் Dr.PAL என் வயது 34 உயரம் 143 வெயில் 65.300 இருந்தேன் நீங்கள் சொன்ன intermitting fasting FEB5 ஆரம்பித்தேன் FEB 28 வெயிட் செக் பன்னப்போ 62.700 இருந்தேன் உங்களுக்கு கோடாடன கோடி நன்றிகள் Dr.PAL காலை 8 மணிக்கு 10 கருப்பு திராட்சை மட்டும் சாப்பிட்டு தண்ணீர் நிறைய குடித்தேன் 9:30 மணிக்கு சாப்பாடு பின் 4 மணிக்குள் முடித்துவிடுவேன் (40 நிமிடங்கள் 8 Shape walking மட்டும் போகிறேன்) உங்களுக்கு எவ்வளவு நன்றிகள் சொன்னாலும் தகும் (ஆனால் தலைவலி மட்டும் இருக்கு)
Wow , When i watch your video it is like meditation.. Getting information is bonus... Thank you ❤️❤️❤️
Hello sir from Arizona state, happy to hear that you are from Kambarasam paettai village near Trichy. I was 5-6years old when I stayed in that village with my grand parents for a year. I still remember the Single teacher school I attended, my 2nd grade. I enjoyed visiting the River Kauvery during the Aadi perukku festival. During those days the married couples during their marriage used to come in procession along the road of Agraharam. Even now I remunerate-those school days and other events at my age of 80 now.
The intermittent fast with a proper diet is a boon to all the sugar patients and for losing the weight. I brought down my sugar A1C level from 6.9 to 5.7. I maintain my weight at 123 from 143. Underline the word Proper diet. No milk products, No sugar, low carb. Ghee is allowed no oil, millet in place of rice and wheat. One day a week the rules can be relaxed.
Ur video motivated lotzz ,Started diet plan for week feeling light and acid problem also got less and finger cross and waiting for long teem result.Ur exceptional DR.because u give good idea and make patient not to come to hospital great aplause. 👏👏
Nice discussion. I listened. Good take aways
Thanks to Dr. Pal for making me hear the word Kambarasam paettai
For the question how some people very healthy and live long even they are obese , Your answer is correct adding to that what I observed that Stress is playing main role here , these groups of people don't worry much and also they keep themselves busy always. If you're happy nothing going to happen to your body 🙂🙂🙂
Intresting .. dr pal neengalum Dr Arunkumarum and Dr Aswin Vijay sernthu oru interview video podunga sir.. sema kalakkala informative ah irukkum.. you are all very good influencers to us.
Please do..
சார் வணக்கம். நான் கடந்த இரண்டு மாதங்களாக காலை 9 மணி முதல் மாலை 5 வரை மட்டும் உணவு எடுக்கிறேன். சுகரின் அளவு சரியாக உள்ளது உடல் எடை இன்னும் குறைய ஆரம்பிக்க வில்லை. இதனுடன் நடைப்பயிற்சி மூலம் கலோரிகளை குறைக்க முடிவு செய்துள்ளேன். இரண்டு வருடங்களுக்கு முன்பு பேலியோ உணவு முறை மூலமாக சுமார் 25 kg குறைத்து மீண்டும் டயட் விட்டதால் உடல் எடை அதிகரித்துவிட்டது.
Great doctor
Well speech
I am in London
During winter sunset will be 4 pm
In this case difficult to follow intermediate feeding your advice please
2. Intermediate fasting should be consistent
In that case one day 8 am to 8 pm
Next day 7 am to 7 pm can be followed….? Please advise
super... whoever said chatting is waste of time needs to c ur videos. very informative and helpful 👏👌
Awesome explanation doctor thanks for sharing video
Looks like you have tried everything else.. I’m so happy I can just blindly follow you and look up to you ❤
மிக்க நன்றி, நம்பிக்கையாக இருக்கிறது. ஆனால் Diet Chart போடவும்
Thank u Doctor for enriching us with the knowledge of how our body works with our eating habits.
Bala Sar your super Sachin Hero doctor god bless you doctor thank you so much
Excellent dr pal ...i think bmr is the answer for belly fat persisting after certain stage ..good q & a ...interesting as usual comedy speech with scientific information dr
Neenga sonna maadhiri Intermittent fasting apdeena yedho bayangarama fasting panna pora maadhiri irukku. Whereas Time restricted feeding sounds simple.. ok earlyaa saapadrom apdeenu😄 well said! 👍🏼
Nutrilite has whey protein isolate in pure form & plant based protein too.
Taking thyroid medicine early morning in fasting window considered as first bite?
No, water is zero calorie and hence doesn't count. But anything other than water counts. Hope this helps.
How to increase weight doctor, after pregnancy and feeding my baby for 2 yrs and as I had bloating and acid reflex, I stopped drinking milk and I reduced weight a lot, my weight has to be 50 and now I am 46, I dnt look good my neck bones r seen and not look for my age, seem to be sister for my son, I need to increase weight, in time restricted feeding is increasing weight possible. Now I dnt hv any acid reflux prob but I am lean.
You are watching a lot of movies. Yes want to see saravana Kumar. Thanks for the tips
Cannot sustain intermittent fasting fo rmore than 3 months. When combined with Time restricted eating / dieting ?. Able to sustain.
Hello sir unga videos parthen enaku 5 years ha thyroid eruku last 2 years siddha medicine aduthutu erukan sir nan entha fasting adukalama sir
Super Dr Thank you very much
Sir , release only the audio version of this video in sportify as well
Hello doctor,
Please add a video about apple cider vinegar. Is that really good for weight loss and to increase good bacteria. Thanks
Haahaaa! We Love all your videos Dr. ! amazing! Also pls suggest which is the right time to exercise? Pls advice.
What about childrens.. Childrens ll take this diet...
Sir should we not take tea or coffee with sugar between 10 am -6pm! Shall we eat fruits
Hello Doctor! I am doing intermittent fasting for 2 years and I could see an amazing results because of that. I have lost good weight and I never had heartburn after that. on seeing me, my daughter who is 13 years old is also following the same. She eats her dinner by 6.30 pm to 7 pm max and her breakfast at 8 or 8.15 am.. Is that good for the teenager to follow intermittent fasting?
In the video of Dr pal and Dr Sachin panda ,he told that any one can do from age of 10to 100,see the video mam
Yes
Ok Thank you Mam and Dr.Pal
Well explained 👌
For prediabetes , can i do trf??
Sir evlo try pannalum no result thyroid problm iruku pls thyroid +weight loss advice pls sir
Can u pl put a video on a daily routine diet for vegetarians..wht all can we eat during the day
Sure but it varies according to individual
Sir
Morning breakfast :- 8.30 sathumavu kanji 250ml + dry fruits nuts edupen sir + 1 clock lunch edupen + 5.30 dinner edupen sir ithan en timinng..
Solid food idly, dosa pathila breakfat kku Sathumavu kanji edutha vayaru bloating ahuthu but ithe solid food kind of idly, dosa, chapati edutha bloating ahala.. Breakfast kanji edukarthukku reason protein kidaikum + light breakfast kkuthan sir naan itha follow pannalama naan panra mistake enna sir....
Kanji la sugar or naati sakrai eduperngala
@@anbudhanapal I take sugar..
@@TALKWITHSWATHI May be that is the culprit. Try without it
Iam taking only millets nowhite rice butbrown rice only Iam 75 kegs. Doing daily morning walking and household works want to reduce five kegs but no result what to do doctor?
Doctor na intermittent fasting la irukken 20 days la 3 kgs korachutten
Sir I am following intermittent fasting 14:10 ratio. I have thyroid problem sir . Actually fasting time 6.30 pm to 8.30 am. Morning shall I take thyroid tablet?
Hello Dr pal.
I have been doing IF for some time and my eating window is 8am to 4 pm..
question i have .. does brushing teeth with toothpaste stimulate the insulin ? As my brushing happens at say 8 pm or 9 pm .. kindly let me know..
Helthy kidney tips sir
Sir I am doing intermittent fasting 16hours fasting and 8 hours window
I am drinking jeera and ajwain hot water in fasting Window
It's good or bad pls suggest me
Hello Dr.Pal - I usually wake up at 6 am...in that case can i follow 8 to 4 window of eating time instead of 10 to 6?
why do we get high triglycerides. is it due to rice
Unga smile super anna
Can i use orlistat medicine for fat loss? Make an awareness video about orlistat.
Sir video super
Pal can you please tell me what method of hba1c is best
Hi Sir.. I'm 53 yrs and I have nerves and bones problems..is it possible for me to build my macils..I'm following this 10 hrs eating from 2 months . thanks
Romba azhaga sirikringa doctor
Dr. Please change the thumbnail... Paatthathum bayanthutean
Hi Dr, .. can we mix diet with time restricted feeding. Like keto 2 days , low carb other days..
How much carb is recommended for person with 56kg weight and 155cm height
Don't complicate.
Decrease 1 hour from dinner time and follow for 6 weeks. Gradually, you can adjust to ideal eating time 10 am to 6 pm. Take healthy and fiber rich foods with minimum 1200 and maximum 1800 calories
Follow my weight loss series for more details
@@PriyaPal_Vibes thank you Dr..
10am-6pm இரண்டு முறை உணவு மட்டும் தான் எடுத்துக் கொள்ளணுமா
Dr pal, Love your videos.... I would like to point out that only Type 1 DM is an autoimmune disease not Type 2 DM - which is insulin resistance and not autoimmune.
I am very beautiful always very slim but one year bp 145 by 75 does intermittent fasting help in overcome bp
Intermediate fasting best time sollunga sir
Morning lemon water sugar ilama kudikalama?
Sir intermediate fasting time la amla juice and jeera water kudikalama
Dr, Low Carb diet and intermittent fasting is increasing my LDL. Should I contact Dr?
I am also a crimal lawyer gold medley in collage in collage
Dr.Sir பெண்களுக்கு பிரசவம் ஆனவுடன் வயிறு உள்ளே போவதில்லை. இதற்கு உங்கள் இண்டர்மிடண்டட் பாஸ்டிங் இருந்தால் தொப்பை விழாமல் இருக்குமா.தயவுசெய்து உடனே பதில் தரவும்..நன்றி.
Sir, after reduction of weights , face looks dull , people do ask me whether I am unwell, not sure it is only with me , do you receive such complaints from TRF followers?
Hi. Dr, did you follow any workouts to loose weight
I do some exercise too
Pls reply the comment Dr pal
Sir is whey protein good for weight loss along with workout
Will post soon
Good morning sir, 120kg ,inch152., thyroid tsh 10.30sir obedicity weight loss help u sir
Everyone can follow time restricted feeding for life long. For other causes please check with your local doctor. I'm sure you will be better
Hello Doctor one year ha nan intermittent fasting follow pandren ‘ morning endhichadhum 4 glasses of water kudicha dhan enakku toilet poga easy ha irukku ;after 2 hours coffee edupen so nan coffee edukkum bodhu 15 hours fasting mudiyum: ennoda doubt enna na nan water kudichdhum fasting break aguma.
I think he clarified this question in one of his videos. Water is not considered as food as it's zero calorie. So taking water in empty stomach should not be counted as breaking your fast. Hope this helps.
8 walk pathi solluga doctor
Can eat Biriyani once a month ? Really cannot stop the craving
Once a month is fine
To dr
Sir morning oats sapitalama.
நீங்கள் பேசுவது பாதி தான் புரியது தமிழ் பேசுங்க
Coffee with lemon morning kudikalama
No
Thumbnail parthu bayanthuten sir 😱
சார் ஒரு உதவி சார் என் தங்கை மகன் நாய்கடித்து விட்டது என்று பொய் சொன்னதால் மருத்துவமனையில் அதர்க்கான ஊசி போட்ர்கள் இப்பொழுது கம்பி குத்தியது அடிப்பீர்கள் என்று பொய் சொன்னேன் என்று சொல்கிறான் சார் ஏழ ஊசி போட்டாச்சு சார் பாதிப்பு வருமா 🙏🙏🙏🙏🙏🙏😭
Hey Pal, your wife studied in Velammal school right? I think she was in my batch. It looks like we have quite a few mutual friends
இதில் தமிழ் வார்த்தை குறைவாக உள்ளது
Can a male age 58 having Uric acid level of 7.6 practice 16 8 feeding?
Will fasting increase Uric acid level and make it worse?
Everyone can follow time restricted feeding for life long. For other causes please check with your local doctor. I'm sure you will be better
Please tell hindi people also
Hellow Dr. Pal, how r u and ur family? When I feel hungry at night, I just start watching ur videos related to fasting.
Then my stomach says don't eat anything.
Thank you for your videos on diet.
Valimai update matter is 👍🤣
Sir pls reply me.... Na weight loss pannanumunu ninaithale ellarum sollurathu... Unga family le ellam weight tha so nee ninaichalum kuraikka mudiyathunu,,, ninga sollunga sir pls 🙏🙏🙏🙏🙏🙏
Be positive mam, , நீங்க நினைத்தால் முடியும். நான் 55 வயது. நாள் 9/15 செய்கிறேன ,I got lots of benefits.
@@umadinesh2944 thank you so much 😊🙂🙂
Decrease 1 hour from dinner time and follow for 6 weeks. Gradually, you can adjust to ideal eating time 10 am to 6 pm. Take healthy and fiber rich foods with minimum 1200 and maximum 1800 calories
Follow my weight loss series for more details
ua-cam.com/video/EaWkHQMNNZg/v-deo.html
Is eating one meal a day safe in the long run?
1st like and 1st view
Y didn't you born in Karnataka I can only understand kannada
He also have English channel
Here is my english channel
ua-cam.com/users/DrPal
Satiya varthai .. why we were Helmet? To prevent if we fall down.. not that we will get onto accident.. anything you don’t enjoy is not a lifestyle change!
Hi I'm Anbarasu
Just following just 3 day only
Neega sonnamathiri nanum gym work out ellam try panneen
Anna wait reduce agum but again it will come .....?
Anna obisity problem varuthu
Follow it regularly. It will take time
Doctor neenga englishlaye pesureenga tamil sollunga pls
Sir I follow your diet plan ( sunrise to sunset food diet) pls give email sir I have big question...
Sir we want personal consulting from you
I saw all most your video already sir and following me and my husband
We love your valuable advice sir
Thank you verymuch