Hi, I'm Natalie Jill. Let's talk about protein and kidneys and weight training. So, the goal of weight training is to grow muscle, tone muscle, develop it and you need protein to help build that muscle. A lot of people get scared because of the myth of too much protein affecting your kidneys. And I want to point out that that is fully a myth. Your kidneys are designed to process and handle protein, and it would be extremely difficult to damage your kidneys from too much protein. Now that is for a healthy individual. If you do have a disease or something that is in the way of you having healthy kidneys, that's a whole different concern, and for that I would check with your doctor before loading more protein. As far as where to get your protein from. There are protein in all types of food, including kale believe it or not. Kale has protein in it in mega doses you'll get a lot of protein. However, the best sources of protein are typically fish, chicken anything that was an animal. So, cow, any of that is great protein. And then there's protein powders, and there's a difference in protein powders. There's a variety, you can get a protein powder from egg, from casein which is dairy, you can get it from whey which is a high quality dairy byproduct, you can also get it from vegetable protein sources like hemp or bean. The fastest digesting ones are going to be from more a whey protein, and the slower digesting ones will be more from meats, fish and eggs.