Ep. #1034: Q&A: Weight loss plan Soda, Specialization Routines, Ideas on 5:2 Weight loss plan, Carb Tolerance, and Extra

In as a result of it’s simply not related to my circumstances. Proper now, my major funding is Legion. Most of my internet value is in that enterprise, and I’m working towards bringing in a strategic companion, which is able to permit me to take some cash out of the enterprise, after which I should look extra into investing.

How do I diversify this cash now that I’ve taken it out of the enterprise, however during the last a number of years, I’ve invested in shares, simply easy ETFs. I. So I don’t at all times submit a brand new one each week, however often each week or two on Wednesday or Thursday, I put up a narrative asking for folks to offer me questions, after which I’m going by way of all the questions that get submitted and I decide ones which might be being requested typically or which might be very topical or which might be simply attention-grabbing to me.

And often I’m searching for questions that I haven’t answered one million occasions earlier than, and I reply them briefly there on Instagram after which come over right here on the podcast and provides extra detailed solutions as a result of I can solely put a lot into an Instagram. Story. Alright, so on this episode I’m answering questions like, what’s the most effective kind of cardio?

For those who solely have 10 minutes? Is consuming food regimen soda? Okay, sparsely. What do I consider the 5 two intermittent fasting food regimen? Are you able to prepare with heavy weights when you are additionally making ready for an extended distance run? And a number of other extra. And once more, in order for you me to, No less than evaluate your questions. I can’t promise that I’ll reply all or any of them relying on what they’re.

Comply with me on Instagram at Muscle for Life Health and take note of my tales. Okay. The primary query comes from c a a 1997. Ideas on solely followers, good or unhealthy? Oh, it’s nice. I imply, is there a much bigger hallmark of an enlightened tradition than wicked ladies degrading themselves for cash from porn addicted sims, if there may be one.

I don’t comprehend it. Charlie o. Mac, Isaac, Charlie Omack. Isaac. Okay. He asks Weight loss plan soda. Okay. Moderately, or is it most cancers water, . It’s undoubtedly not most cancers water. It’s completely superb. Mainly, all the alarming claims concerning the supposed risks of food regimen soda and synthetic sweeteners are false or very, very overblown.

That mentioned, I might not advocate consuming a bunch of food regimen soda or simply having numerous synthetic sweeteners each. Ever, as a result of one declare that’s panning out in analysis is that these chemical compounds might not be nice for our intestine well being. And our intestine well being impacts many elements of our total well being, efficiency and wellbeing.

And so if we need to keep an optimally wholesome intestine and we. We in all probability don’t need to be having, name it six, eight, ten plus servings of synthetic sweeteners daily perpetually. And many individuals within the health world try this as a result of they take dietary supplements. So that they’re taking, let’s say, three or 4 scoops of protein powder daily that’s artificially sweetened.

After which they’ve some pre-workout, they’ve some post-workout, each of these artificially sweetened. Perhaps you toss in a inexperienced complement, possibly BCAs as effectively. That’s much more, let’s now add an power drink on prime of that and a food regimen soda or. You’re now up there that’s many servings of synthetic sweeteners daily, and that in all probability additionally will embrace synthetic meals dyes, which once more, usually are not as problematic as some folks would have you ever consider.

However I personally attempt to steer clear of them. I suppose my food regimen simply doesn’t actually include issues with them, however I personally, let’s put it this fashion, I might not be okay with, and I might not personally have the 68 to 10 plus servings of. Synthetic meals dyes daily along with the sweeteners. And people are a few the the explanation why I went with 100% pure substances for my sports activities vitamin firm Legion.

And I began Legion eight years in the past now, and at the moment there was some proof. That synthetic sweeteners might not be good for intestine well being. If I keep in mind accurately although, on the time it was solely in rodents and I made the decision simply because I used to be betting on that analysis panning out in people, and I used to be pondering with my very own well being too.

I imply, I needed to make use of my very own merchandise and I didn’t. Personally really feel snug having all of these chemical compounds daily, and I that I additionally wouldn’t personally really feel snug promoting these merchandise to different folks and telling them to do it. And so I made a decision to go all pure, although it prices much more.

To provide you an instance, it prices much more, even at the moment with Legion, clearly a lot bigger now than it was in its first yr, second yr, or third yr, it nonetheless prices me anyplace from three to $5 a bottle for my powders to make use of 100% pure sweeteners and pure flavoring and. Oil coloring, which is simply derived from like fruits or different meals.

And if I had been to make use of synthetic substances, I might carry that all the way down to in all probability 50 to 75 cents. Actually not more than a greenback. So take into consideration protein powder. Take into consideration pre-workout. So this yr, Legion will promote, oh, I don’t know the quantity proper off the highest of my head. I’m gonna say six or 700,000 bottles.

Let’s simply say 5 to 700,000 bottles of protein. Pre-workout and possibly, uh, it’s essential to embrace post-workout to get there, however let’s simply go along with protein and pre-workout. And if I had been to avoid wasting two or $3 per bottle, that’s price of products financial savings. That signifies that cash goes straight from the highest line to the underside line, and I don’t have any companions in leg.

And in order that’s simply revenue that I’ve to pay taxes on and I might simply take, so there’s an actual price to me personally in utilizing pure substances, however I stand by it. I believe it was the great transfer, the sensible transfer. And I believe now it’s uh, even higher transfer, however. Uh, let’s transfer on. Duke, duke oh seven asks, are some folks extra carb tolerant than others?

Sure, completely. Some folks do reply higher to carbs than others, and that doesn’t imply physique comp, although. There’s little or no proof that one one that quote unquote responds higher to carbs goes to love acquire much less fats from consuming carbs, for instance, however definitely can get pleasure from how a lot you get pleasure from your, your food regimen, which goes to.

Compliance and that may have an effect on your physique comp. And so for instance, some folks discover that in the event that they eat greater than a specific amount of carbohydrate in a single meal, they get bloated and drained. They simply don’t really feel good. They don’t ever get a pump after they eat a bunch of carbs. Whereas different folks, and I’m a type of folks, I’ve a excessive sensitivity to carbohydrate in a great way.

And I do know that from some DNA testing that I did a while in the past, and it’s simply in keeping with my expertise. I can eat a considerable amount of carbs in a single sitting and. Good. I get just a little bit sweaty, even like I get a pump and I get no gassiness. I get no bloating, no lethargy, and I is likely to be consuming 100, 150, even 200 grams of carbs in a single meal.

Once more, different folks, they’d attempt to eat. That a lot carbohydrate and it’d put them to sleep. And the identical is true for whole carbohydrate consumption for a day. Some folks discover, I can consider some folks over time I’ve heard from what they discover is that if they exceed 200, 300, 400 grams of carbs per day, they get the identical kind of downside, the identical kind of reactions to a really excessive carbohydrate meal.

Their digestion will get tousled. They’re bloated on a regular basis. They don’t have as a lot power as they need to have for all of the carbs that they’re consuming. They’re not getting the carbohydrate pumps, and so they’re not seeing that impact of their exercises that it is best to see in the event you’re going from, let’s say 200 grams of carbs per day to 400 grams per day.

And in order that’s simply one thing to pay attention to. There’s a level the place we simply can’t abdomen consuming. Carbs. Ellie Kempt. N B P T asks, do you foam roll? No. Largely as a result of analysis exhibits that the way in which most individuals do it doesn’t in all probability do a lot. It possibly can cut back Dom’s muscle soreness, postworkout muscle soreness just a little bit, nevertheless it appears to be principally a waste of time.

I suppose a caveat to that’s when you’ve got set off factors and you’ve got like a Nobby foam curler or. When you have a flat foam curler and you will get to a set off level and you’ll work on these set off factors, that may assist tremendously. And set off factors are little factors of ache that refer, often it’s like hypersensitivity in an space, and often that ache refers to a different space.

So in the event you had been to press on it, possibly the set off level is in one of many muscle mass in your again and also you press on it and then you definately’re now feeling it down into your biceps tendon, for instance. And in the event you can work these and desensitize them, It might probably typically produce unusually, nearly it looks like miraculous outcomes.

Like, you understand, you’re not in a position to bench press with out some ache in your shoulder. You’ve tried so many issues to handle the shoulder and it simply doesn’t go away. After which there’s a set off level in your again and you’ve got a therapeutic massage therapist and so they work that out, or you understand of it and you’re employed it out with like a lacrosse ball or one thing.

After which you’ll be able to bench press with no ache, and as long as you retain that set off level desensitized, so long as you don’t permit it to develop once more, you merely don’t have the issue anymore. So a foam curler might help if you will get to a few of these factors, however. It doesn’t work often in addition to like a lacrosse ball or a spiky ball.

Okay. Subsequent query. It’s simply beige asks, how is the calf coaching going? Noticing any enchancment. Yeah, completely. So what I’m doing for my calves, in the event you don’t know, is I’m coaching them daily. I’m within the gymnasium 4 days every week proper now, and I’m doing 4 units daily. I’m within the gymnasium, so 16 onerous units per week.

I’m working in quite a lot of rep ranges. I’m doing a few of these units within the 4 to 6 rep vary, a few of them within the six to eight, after which a few of them within the 10 to 12. And I’ve gained fairly a little bit of energy in my calves. I’ve been doing that for a few months now. So I’ve gained fairly a little bit of energy in my calves.

Like I’m I, I believe I began, if I keep in mind on the standing calf press machine, I consider I began in all probability two 20, let’s say for 10. I believe that’s kind of appropriate. And now I believe my. Was two 90 for six or seven. So getting up there, getting up there in, in energy. And I’ve additionally seen a rise in dimension after all, and there’s a, a great little rule of thumb right here if a muscle group of yours isn’t rising, regardless of good programming and good consuming.

Do what I’m doing. Do three to 4 units, 4 to 5 days per week. So do a complete of 15 to twenty onerous units per week for that main muscle group. And if you wish to reduce soreness, prepare the muscle group daily. If that doesn’t actually give you the results you want, attempt to break these units up into a minimum of three classes.

Attempt to not be doing 10 plus onerous units for any particular person. Main muscle group in a single exercise and use double development. So be sure to’re getting stronger. Don’t simply fall into the routine of doing the identical workouts, identical weights, identical reps. As you’re getting stronger, be sure to are including weight.

A double development works rather well. For instance, when you hit a prime of a rep vary for one, two, or three units, often is the way it works. You improve weight. And in the event you try this and in the event you keep affected person, that muscle group will develop. And that’s actually how specialization routines work, which I’m gonna be producing some extra content material on, I ought to be capable of get into it on this subsequent yr, is specialization routines.

So, You want a routine to get greater arms. Okay. Here’s a three month routine or a 4 month routine, particularly specializing in arms. Now, we’re not gonna neglect something, however we’re going to prepare every part else just a little bit much less so we will get 15 to twenty onerous units direct. Units for biceps and triceps, for instance.

Truly, I in all probability wouldn’t do 20 direct. I in all probability would go for like 15 direct coaching for the biceps and triceps, after which the remaining 5 in all probability would come from pushing and pulling. However anyhow. Subsequent query. Jason Remer asks, what investments do you assume can have the best return on this continued recession?

Properly, that is an space that I’m fairly. In as a result of it’s simply not related to my circumstances. Proper now, my major funding is Legion. Most of my internet value is in that enterprise, and I’m working towards bringing in a strategic companion, which is able to permit me to take some cash out of the enterprise, after which I should look extra into investing.

How do I diversify this cash now that I’ve taken it out of the enterprise, however during the last a number of years, I’ve invested in shares, simply easy ETFs. I. The identify of them, V T I and vx, uss have put a good sum of money on these, simply whole US and whole world markets. Simply attempting to go for easy, regular development, which clearly has been upended, however that’s okay.

And I’ve put just a little cash into some actual property and a few cell house park offers. I don’t know a lot about it. I do know a wealthy man who is aware of so much about it, who’s mates with one other wealthy man who does it, and so I’m simply sort of driving their coattails, simply because the primary wealthy man can be a longtime good friend of my dad’s, and I belief him.

The man simply makes cash. That’s what he does. He is aware of how you can earn cash, so it was simply a simple method for me. Make cash on one thing that I might solely give a cursory rationalization of. I, I couldn’t actually get into the mechanics of how that enterprise, like what do you search for if you find yourself wanting to purchase a cell house park?

Yeah, I might offer you some excessive stage bullet factors, however I couldn’t break down the entire course of. I, I don’t actually comprehend it that effectively, however I’ve purchased some gold and silver over time. Not that that’s a lot of an funding as simply sort of wealth preservation and catastrophe planning. If issues acquired so unhealthy, a minimum of I’ve one thing there if I wanted.

Commerce my little junk, silver cash for cash. I’ve purchased some crypto, principally Bitcoin purchased again in 27 or 2018, put some cash into it. And even with, uh, all of the volatility of the final couple of years, I’m nonetheless up on that, however that’s only a long run. I’m simply holding it perpetually to see what occurs. I don’t actually care about even the returns a lot.

I have a look at that as playing personally and within the quick time period, you understand, I’m seeking to simply make investments extra in my companies proper now. That’s the place most of my cash has, has gone during the last 10 years. Again into my companies, my publishing enterprise and my, and my sports activities vitamin enterprise, as a result of that’s the place I acquired the most effective returns.

Uh, no different investments had been gonna produce the returns that I might get in my companies. And I’ve management over my companies. No less than I’ve much more management over my companies than many different kinds of investments. Additionally, how would you want a free meal planning software that figures out your energy, your macros, even your micros, after which lets you create 100% customized meal plans for chopping, lean, gaining, or sustaining?

In below 5 minutes. Properly, all you gotta do is go to purchase legion.com/meal plan b u y legion.com/meal plan and obtain the software. And if I could say, this software actually is incredible. My group and I spent over six months on this factor working with an Excel wizard, and inferior variations of this are sometimes offered for 50, 60, even 100 {dollars}.

Or it’s a must to obtain an app and pay each month or join a weight reduction service and pay each month, 10, 20, 40, 50, even $60 a month for what is actually on this free software. So if you’re struggling to enhance your physique composition, if you’re struggling to lose fats or acquire muscle, the suitable meal plan can change every part.

Weight-reduction plan can go from feeling like operating within the sand in a sandstorm to driving a motorcycle on a breezy day down a hill. So once more, in order for you my free meal planning software, go to purchase legion.com/meal plan b y legion.com/meal plan. Enter your electronic mail tackle and you’re going to get on the spot entry. Subsequent query, CAIB F asks, what’s the most effective different to squats?

I do know they’re the most effective leg train, however I hate doing them. Loads of alternate options. You don’t should squat to have an ideal decrease physique, sturdy muscular. You are able to do lunges, you are able to do the leg press, you are able to do the cut up squat. You are able to do the hack squat machine. You are able to do the pendulum squat machine in case your gymnasium has one that could be a deceptively tough.

I just like the pendulum squad so much. Subsequent query is from Mary Anna 22 s. She asks, I’m assuming it’s a woman. She asks, what’s your opinion on biohacking? Uh, it’s mainly all bullshit. That’s the unlucky actuality as a result of absolutely the. Greatest biohacks that they aren’t telling you about? Properly, they’re issues like getting good sleep and consuming numerous nutritious meals and doing energy coaching and deloading in your energy coaching and never simply operating your self below the bottom and never consuming alcohol, and never utilizing leisure medicine, and never porn and studying books and managing stress ranges and.

I believe you get the purpose, Megan, nomadic health asks, do you at all times monitor macros or do you typically eat extra intuitively? I usually eat extra intuitively. I solely monitor or measure if I’m chopping and I simply wanna ensure that I’m not affected by portion distortion the place my thought of a specific amount of like rice or greens or no matter has simply expanded.

As a result of that’s sadly what at all times occurs is we, we nearly at all times are consuming greater than we predict we’re. And so I’ll monitor or depend or plan a minimum of at first once I’m chopping, simply to get every part dialed in to sort of calibrate my expectations, uh, portion sizes and so forth. I believe it’s additionally sensible to do this on occasion, even in the event you’re not chopping.

So in the event you’ve been consuming intuitively for a while, and let’s say you’ve been noticing. A sluggish and regular fats acquire that, that you simply’re not liking and also you wanna see what’s occurring. Audit your meals consumption by monitoring or planning or counting your energy or macros for a few weeks, and you’ll in all probability discover that once more, you’re consuming greater than you assume you’re consuming.

It might be that the tablespoon of peanut butter isn’t actually a tablespoon as a result of the tablespoon that could be a hundred energy weighs, let’s say 18 grams. I’m unsure that’s correct. Be shut although. And your tablespoon although is like 30 grams. Mm. Okay, in order that explains one thing. After which the oatmeal that you simply’re consuming, you’re pondering it’s a few cup of oatmeal, however that cup of oatmeal is meant to weigh, oh, now I’m unsure what a cup of oatmeal’s alleged to weigh.

Let’s simply say it’s 40 or 50 grams, however your cup is weighing like 70 grams. Oh, okay. Cuz it’s a heaping cup. So these quote unquote hidden energy all add up and it’s onerous to catch that stuff except you often. Your consumption. So for what I do although usually is I eat sort of the identical stuff daily.

I eat stuff I like till I now not am trying ahead to it. That for me is the purpose once I begin to make adjustments, when it’s time to make my salad, I’m gonna do that truly after I’m carried out right here. And I actually am not trying ahead to it. I’m not getting any salivary response, and it’s feeling similar to a chore.

Like I simply should eat this. Then I’ll make a change. And within the case of a salad, I’ve been consuming a salad daily for a very long time, and I simply make adjustments to the substances typically, you understand, I just lately began including some goat cheese that was a pleasant addition. Perhaps some like little crunched up chips.

That was a pleasant addition. Totally different sort of greens you’ll be able to throw in there. Particularly in the event that they’re cooked, that may make it completely different sufficient to prickle the, the pleasure processors. You may make varied adjustments within the dressing. That always is sufficient the place the salad itself doesn’t actually change, however you begin utilizing completely different dressings, making completely different dressings, and so I simply try this mainly with all meals.

After which my parts don’t, uh, actually change as a result of my meal templates usually are not altering. It’s simply among the substances that go into every meal change. Ms. Cape asks, in the event you solely have 10 minutes after lifting for cardio two or thrice every week, would you do hit. Or lis, so hit excessive depth interval coaching or lis, L a s s, low depth, regular state cardio, and I might do hit right here as a result of it’ll burn fairly a couple of extra energy in these 10 minutes.

I might in all probability do like some sprints on the air bike if my gymnasium had one or on an upright bike or ACU bike if it didn’t have an air bike. If that wasn’t an possibility, I’d search for a rowing machine, mainly one thing that’s no affect. And if the one possibility had been a treadmill, then I might in all probability run sprints on the treadmill.

However I’d have to concentrate to my restoration as a result of sprints definitely on concrete, they, and I’m talking, I can keep in mind in my twenties, there was a time once I would exit and I’d run sprints for in all probability 15 to twenty minutes exterior on con. And I used to be in my twenties, so I used to be as bodily invincible as I ever was going to be.

And I needed to cease usually because my hips, notably my hip flexors, they’d get so sore that it was truly getting in the way in which of my squatting and deadlifting. And it, it additionally sprinting on on concrete places numerous stress in your joints. And though I. Discover something in that method. Once I was youthful, I in all probability would discover that now I’d discover just a little bit in my knees.

They might not really feel pretty much as good. Like they’d in all probability be a bit sore in my squatting. And so I might keep away from that. And in the event you don’t also have a treadmill, which is gonna be much less affect, then you’ll be able to run on grass that’s higher than operating on the concrete. You too can. Up a hill, like a grassy hill. Clearly it will possibly’t be too steep, however that’s even higher in that you may get the depth with much less pace, which implies much less pressure, much less affect.

Okay. Sensible self dev asks ideas a few 5 two food regimen. Optimized for fats loss. Uh, extra protein 5 two is completely superb, which so, you understand, that is mainly the place you eat the way in which that you simply usually eat 5 days every week and then you definately eat so much much less two days every week. Typically it’s pure fasting. I don’t assume these protocols usually advocate 48 hours of fasting, so these two days usually are not again to again.

It’d be a 24 hour quick twice every week. Different. Two iterations permit you to eat 600 to 800 energy two days per week, and that’s the one I might select. By the way in which, out of the 2, I might solely eat protein mainly, and that could be a viable method to reduce weight. You eat as you usually do 5 days every week after which two days every week.

Don’t should again to again as much as you each time, simply two days every week. You’re solely consuming, let’s name it 150 ish grams of protein. Clearly there’s gonna be like hint quantities of fats, possibly hint quantities of carbs. For those who wanna throw in some greens. Um, you don’t wanna exceed 800 to a thousand energy.

So numerous protein, possibly a bit of fruit, possibly. Little little bit of greens possibly, however that’s it. Two days every week, that may work fairly effectively, as long as you don’t by chance eat extra on the 5 days to compensate for the 2 days. You must know although that that’s an efficient method to slowly reduce weight.

You’re not gonna lose fats quickly with that strategy simply because the weekly calorie deficit that’s required to lose even a pound of fats per. Is about 3,500, possibly even about 4,000 energy. And chances are high, except you’re an enormous dude or a really lively girl, you aren’t gonna be in a, name it 1500 or 2000 calorie deficit.

On these two days, it’s gonna be, it’s gonna be a smaller deficit. It’s gonna be a thousand, possibly 1500, possibly at most, you understand, 17, 1800 calorie deficit. However meaning that you may lose anyplace from in all probability one third to. Two thirds, possibly a pound of fats per week utilizing that 5 two strategy. So SIB one asks, are there any variations in well being between excessive carb slash fats diets when in a deficit?

Properly, I might argue that prime fats, low carb. Loses on one and presumably two necessary factors. The primary is cortisol ranges are usually larger when carbs are high and low. Cortisol makes chopping tougher, makes life tougher, after which two, excessive fats, low carb chopping can lead to poor vitamin relying on meals decisions due to how little fruit and greens can match into your food regimen.

For those who solely have 50 grams of carbs per day, you’re merely not going to be. Eat a couple of servings of fruit and 4, 5, 6 servings of greens daily. You’re simply not gonna be capable of do it. And when energy are restricted, it’s even simpler to develop dietary insufficiencies. It might take numerous calorie restriction to develop full-blown.

Deficiencies, nevertheless it’s simpler to develop dietary deficiencies when energy are restricted cuz studying much less meals. Cendra 2 46 asks, is it okay to coach heavy weights whereas making ready for lengthy distance runs? Sure. Sure it’s. However you’ll should handle your quantity correctly. And by quantity, let’s simply say onerous units, units taken near muscular failure, energy coaching right here.

And the rationale that’s necessary is the quantity of your onerous units is basically what drains us. That’s actually what causes systemic fatigue. That’s what makes coaching most tough to recuperate from. Not the load per se. Many individuals get. Blended up. They assume that it’s the heavy weights which might be the toughest to recuperate from.

Not the lighter weights, however extra units. So like for instance, many individuals would assume that three units of 5 with let’s say, you understand, one or two good reps left, so fairly near muscular failure. On the again squat, they’d say the three units of 5 is tougher to recuperate from than let’s say 4, 5, 6 units.

Eight or 10 or possibly even 12 reps. Now, inexperienced weightlifter wouldn’t say that as a result of anyone who has carried out that, anyone who has carried out six units of 10 on the barbell squat near failure, is aware of that that’s a lot tougher. A lot tougher in each method bodily and psychologically and emotionally than the three units of 5.

Now, the three units of 5 is tougher on the joints. That’s true. So folks with joint points or who simply need. Scale back joint stress for a interval will cut back the load and they’ll simply improve the reps per set and so they’ll discover that their joints really feel higher, however they’re placing much more stress on their physique as a complete joints excluded.

The quantity of systemic stress is far larger with the extra units. Uh, even when it’s. Wait. Okay. Final query comes from Sam j Smith 25, and he asks, who’s the most effective world chief to have lived in historical past? Properly, uh, that I’ve learn sufficient about to have an opinion on. I might say. Primary might be Caesar Augustus.

Quantity two could be William the Conqueror. Quantity three, Cyrus the nice quantity 4, George Washington, quantity 5, Julius Caesar, and quantity six, Alexander The Nice, although he was a horrible administrator, however his navy exploits are legendary, clearly, and he’s simply considered one of my favourite characters in historical past, so I gotta put him on the.

Properly, I hope you preferred this episode. I hope you discovered it useful, and in the event you did subscribe to the present as a result of it makes positive that you simply don’t miss new episodes. And it additionally helps me as a result of it will increase the rankings of the present just a little bit, which after all then makes it just a little bit extra simply discovered by different individuals who might prefer it simply as a lot as you.

And in the event you didn’t like one thing about this episode or concerning the present normally, or in the event you. Uh, concepts or strategies or simply suggestions to share. Shoot me an electronic mail, mike muscle for all times.com, muscle f o r life.com and let me know what I might do higher or simply, uh, what your ideas are about possibly what you’d wish to see me do sooner or later.

I learn every part myself. I’m at all times searching for new concepts and constructive suggestions. So thanks once more for listening to this episode, and I hope to listen to from you.