Whats up, that is muscle for all times and I’m Mike Matthews. Thanks for tuning in in the present day for a brand new episode, a brand new Q and a episode the place I’m going to reply questions that individuals have requested me over on Instagram. What I do is each week or each different week, I put up a narrative asking for questions. I get a bunch of questions.
I reply a bunch of questions there on Instagram, after which I carry all the pieces over right here to the podcast and reply the questions in additional element. And so if you wish to ask me your questions, observe me on Instagram at MuscleForLifeFitness, uh, MuscleFORLifeFitness. And watch my tales, benefit from the memes. And whenever you see the ask me a query story, submit your questions.
I attempt to assessment all the pieces. Generally I get so much and I can’t even get via all of them. However I do attempt to assessment most if not the entire questions after which select ones which might be topical or that many different persons are asking about or that I haven’t already. Answered many many instances and so forth and so on this episode I’m going to be answering questions on submit exercise sauna steam room or chilly plunge The stair stepper for cardio versus different varieties of cardio What ladies ought to do if they’re feeling too cumbersome the quickest methods to naturally increase testosterone ranges When my power drink goes to be accessible Effectively legions power drink And plenty of extra.
Alrighty, let’s begin with TJS 90 who asks sauna, steam room, chilly plunge after weightlifting, good or unhealthy. All are advantageous. So do no matter you want probably the most. Though it is best to know that I suppose, technically the chilly plunge can be the worst choice in the event you have been attempting to maximise muscle progress as a result of analysis reveals that commonly exposing your self to very Chilly temperatures, chilly water, or it could possibly be chilly air, like within the case of cryotherapy after coaching can blunt muscle progress as a result of it reduces entire physique irritation, which is usually a good factor.
However within the case of submit exercise is a foul factor as a result of the inflammatory response. produced by coaching is a part of the physiological course of that leads to muscle progress. So in the event you go straight out of your exercise when irritation ranges are elevated and once more that’s factor into the bathtub of ice chilly water for let’s say no less than three minutes possibly three to 5 minutes that’s a normal protocol and you might be.
Kind of absolutely immersing your physique within the water, let’s say no less than as much as your neck. That’s going to cut back that submit exercise irritation. And in the event you do it right here and there, it’s not going to matter. However in the event you do it after each exercise, it will scale back muscle progress to some extent over time.
Now, that isn’t to say you’ll be able to’t acquire muscle in the event you try this. However If you’re an skilled weightlifter, it’s already actually onerous to realize muscle. It’s a must to prepare onerous. It’s a must to eat numerous meals. It’s a must to ensure you’re getting loads of sleep, et cetera, et cetera. And you are attempting to get as jacked as you probably can.
I might not advocate chilly plunging after your exercises as a daily exercise. Now if you wish to do it. Exterior of, let’s say, the couple hours after your coaching. So possibly you need to do it earlier within the day otherwise you need to do it a lot later within the day. Then that’s completely advantageous. Anyway, in order for sauna steam room after coaching, once more, both of these are advantageous.
However as for advantages, I personally would go together with the sauna. All proper, Disorganized asks, I’ve seen some posts saying the stair stepper isn’t pretty much as good for cardio as strolling on a treadmill. Effectively, the stair stepper is normally chosen for the decrease physique stimulus, usually for the glutes, and that’s advantageous, nevertheless it’s in all probability pointless and even unproductive in the event you’re simply coaching your decrease physique sufficient, and in the event you’re coaching it Accurately, the additional stimulus that you just’re getting from the stair stepper shouldn’t be making a distinction within the growth of your decrease physique as a result of that’s going to be pushed by your coaching.
And moreover, the stair stepper has a major draw back and that’s that your muscle endurance goes to restrict how onerous you’ll be able to push your cardio. endurance. Whereas with a treadmill or a motorcycle, you’ll be able to higher give attention to coaching your cardiovascular system. Uh, the, the foremost limiting issue goes to be your cardio and never your muscle endurance.
All proper. Hans Mamazni asks 48 yr outdated feminine constantly lifting, trying slash feeling cumbersome, constructing an excessive amount of muscle. Wish to recomp query mark. Effectively, in case you are a muscular lady and you feel cumbersome, the very first thing to do is simply Assess your physique fats degree. So in case you are above 25 % physique fats, I might advocate weight-reduction plan all the way down to about 20 % after which reassessing your physique as a result of likelihood is you received’t really feel cumbersome anymore.
Now possibly You favor to be at a better physique fats degree. Possibly you favor 25 to 30%. You wish to be somewhat bit rounder. You wish to have an even bigger butt. You wish to have larger boobs. And at 25 to 30 % due to the quantity of muscle that you’ve, you’re feeling cumbersome. That’s attainable. And if that’s the case, then you can look into strategically.
dropping muscle to get to the place you need to be to look the best way that you just need to be, however likelihood is you received’t really feel the necessity to, except you’ve got simply been a really excessive responder to coaching and genetically you might be made to be large and robust and also you’ve gotten Large and robust. And so even at 20%, though now you look tighter, possibly somewhat bit extra athletic, you continue to really feel too muscular.
That’s attainable, however it’s not the norm. It’s the exception to the rule. Now, in the event you’re undecided how a lot physique fats you’ve got, what your physique fats proportion is, what proportion of your weight. Is physique fats and also you’re undecided the way to precisely assess that head over to legionathletics. com seek for physique fats after which try the article I wrote referred to as the perfect physique fats proportion calculator for women and men.
And also you’ll discover numerous data in that article. You’ll discover a calculator, however you’ll additionally discover some totally different charts and a few photos which. actually is all most individuals want. You probably have correct photos of various physique fats ranges in people who find themselves slot in individuals who have a bit extra muscle than the common one who clearly prepare, you’ll be able to simply eyeball the place you’re at.
After which in the event you do certainly must lose muscle, no less than in sure components of your physique to attain the look that you really want, seek for legionathletics. com after which learn the article, the way to lose muscle mass. You don’t. need after which in parentheses make sure muscle mass smaller. Okay. We now have H feather asks, is there any advantage to timing your dietary supplements equivalent to fish oil on a fasted abdomen?
Effectively, typically you need to take dietary supplements with a combined meal as a result of the fats specifically that you’re consuming that’s within the meals that you just’re consuming goes to assist with the absorption of. totally different vitamins, however there are exceptions of that. So that you’ll him being, for instance, in case you are utilizing your him being since you are reducing, particularly in the event you’re a lean, desirous to get actually lean, it will possibly assist fairly a bit.
It’s essential to take it on a, on an empty abdomen. It’s a must to be in a fasted state as a result of in case your insulin ranges are elevated, it utterly negates your him beans, fats burning and fats loss. advantages. After which lastly, there are dietary supplements like totally different amino acids that work equally effectively, whether or not they’re taken with meals or with out meals, like the kind of elements that you’d discover in a pre exercise.
So that you’re going to take that for a exercise, clearly, however you don’t have to make sure that you’re fed or fasted in case you are utilizing let’s say my pre exercise which accommodates beta alanine, it accommodates citrulline, it accommodates betaine and some different elements that once more will work equally effectively whether or not you might be fed or fasted.
And earlier than I transfer on, I ought to in all probability touch upon creatine as a result of folks usually ask about creatine timing. Does it matter when’s the perfect time to take creatine? Effectively, it largely doesn’t matter. It’s simply vital to take it every single day or no less than each different day. So let’s say no less than three to 5 days per week, I might say ideally every single day.
However in the event you miss a day right here and there, it’s not an enormous deal as a result of your physique’s creatine shops will nonetheless be elevated from the common supplementation. In order that’s. That’s an important level is simply taking it constantly, taking sufficient 5 grams a day. In case you’re simply going for the physique comp and energy advantages, if you wish to probably take pleasure in a few of the cognitive advantages which might be popping out in increasingly more analysis, chances are you’ll must take extra, uh, as much as 10 grams a day.
However, uh, dosing apart, consistency is, is an important level. And as for timing, in the event you can take it with a submit exercise, meal that could be the perfect time to take it to get the utmost quantity of physique comp and efficiency advantages out of it. However that’s not very important. And it’s not even clear if it’s true. It might be true.
James Jordan, actual property asks quickest methods to spice up testosterone proper? Free. Effectively, the primary one is to just remember to are consuming sufficient meals for most individuals. Most males specifically who’re going to be asking this query or questioning about this, it’s going to be no less than let’s say 14 to 16 energy per pound of physique weight per day.
So let’s ensure you’re not constantly in a calorie deficit is the important thing right here. And also you need to guarantee that most of these energy are coming from a wide range of nutritious and comparatively unprocessed meals. So that you’re getting loads of vitamins that assist your physique’s pure manufacturing of testosterone.
The second level right here is to eat a balanced food plan, so get about 30 % of these day by day energy from protein, 30 40 % from carbs, and 30 40 % from fats. The third level is to incorporate the next issues in your meal plan, so just remember to are consuming 1 2 servings of cruciferous greens per day.
Broccoli is my favourite. Just be sure you are consuming as a lot beef, fish, rooster, turkey, pork, buffalo, and so forth. And so, quote unquote, Meet as you might be keen to eat. Ideally, it’s it’s a serving or two per day and no, that’s not unhealthy in your well being. Now, in the event you have been to eat nothing however purple meat for prolonged intervals of time.
That might be unhealthy in your well being. I don’t advocate that, however I do advocate common average consumption of meat. I additionally advocate consuming loads of wholesome fat, avocados, nuts, seeds, olive oil. These are my go tos. You do need to get some saturated fats in your food plan as effectively, however you need it to be in all probability within the vary of 5 to 10 % of your complete day by day energy.
And it is best to get there naturally in case you are commonly consuming meat, particularly if it’s leaner and in case you are additionally maintaining a healthy diet fat that do usually include somewhat little bit of saturated fats as effectively. After which there are a number of dietary supplements that you could think about including to your routine. The fundamentals are vitamin D, zinc and magnesium, and it is best to in all probability be supplementing with these for different causes.
Uh, anyway, nevertheless, there are a number of different dietary supplements which might be somewhat bit extra speculative or which were proven to extend testosterone in males who’ve low testosterone, however not as a lot. In males with wholesome ranges of testosterone. So, for instance, the aspartic acid ashwagandha fenugreek tonkat Ali boron DHEA.
These are all dietary supplements which will or might not enable you. You may’t actually declare or or somebody like me couldn’t actually declare that these are quote unquote testosterone boosters. However in case you have low testosterone ranges, analysis reveals that a number of of them might assist. They usually’re not gonna damage. So the worst case state of affairs is they only don’t do something.
And a last and extremely underrated tip for sustaining increased testosterone ranges is attaining difficult targets. Analysis truly helps this. Wins which might be produced by vital effort can considerably enhance testosterone ranges. They’ll additionally enhance neural plasticity. They’ll enhance stress resilience, whereas winds that come simple don’t appear to have a majority of these results within the physique.
So these are physiological rewards for attaining troublesome, difficult targets. Along with the psychological rewards, do you know that research present that sleeping 5 hours as an alternative of eight hours per night time can enhance muscle loss by as much as 2 hundred and thirty three %? And, scale back fats loss by as much as 160%?
And do you know that lowering your sleep from 7 hours to five hours for simply 4 days can scale back your athletic efficiency by nearly 10%? And that underneath sleeping additionally makes it simpler to realize fats and even makes you much less bodily engaging? The truth is that this. Your sleep hygiene is like your food plan. It’s both working for or in opposition to you, enhancing or injuring nearly each facet of your life.
And that’s why I simply launched a brand new and improved model of my sleep support complement, Lunar, which yow will discover over at buylegion.com/lunar. That’s B U Y Legion.com/lunar. Now, why do you have to spring for a bottle or three? Is it since you want dietary supplements to sleep effectively? Or that you could simply take dietary supplements as an alternative of implementing vital life-style habits for sleeping higher?
No, after all not, however analysis reveals that supplementation with the elements in Lunar can scale back the time that it takes to go to sleep, can enhance sleep high quality, it will possibly enhance restfulness after sleep. It may possibly scale back signs of jet lag, it will possibly enhance reminiscence perform, and extra. That’s, Lunar is supposed to, look forward to it, complement your life-style, and enable you sleep higher.
So if you wish to see for your self, head over to buylegion.com/lunar now, place your order, and test it out. Additionally, it is best to know that in case you are not pleased with Lunar for no matter purpose, You may attain out to us and we offers you a full And immediate refund, no varieties, no mailing merchandise again to us.
We simply provide you with your a reimbursement. Wow, what an idea. Oh, and lastly, along with upgrading Lunar’s formulation, which you’ll be able to find out about over at bilegion. com slash Lunar, Lunar 2. 0, as I’m calling it, is now not a powder that you must combine with water and drink, however as an alternative It’s a tasty, chewable pill that you could suck and snack on.
And the rationale we made that change is it helps you decrease your water consumption earlier than mattress, which can assist scale back nighttime wakings. And in case you didn’t know, in the event you do get up at night time to pee, it’s a good suggestion to limit your self to no extra Sipping on no matter you drink at night time, water, tea, no matter, inside a few hours of bedtime.
So I am going to mattress normally round 11 and I begin my, my sipping protocol in all probability round 8 PM. So after 8 PM, I’m not taking full drinks of something. I’m simply sipping on one thing, normally water or chamomile tea, and simply sufficient to satiate my thirst. And on account of that, easy change. I went from waking as much as pee in all probability two or 3 times per night time on common down to 1 on common, typically zero, and in addition the occasional two, however nearly by no means three.
Joshua Hageman 8481 asks, timeline in your power drink. Effectively, it’s at the moment trying like April or Could. That’s when it must be out. And naturally it’s legions power drink. And in the event you’re not accustomed to Legion, that’s my sports activities vitamin firm, which you’ll be able to try at legionathletics.com. And we’ve been engaged on an power drink for fairly some time now.
And I’m excited to, to get it on the market as a result of it will be one of many few. naturally sweetened and naturally flavored power drinks in the marketplace. And as for the formulation, it has caffeine, after all, 150 milligrams per can. It has taurine, clinically efficient dose, two grams. It has a clinically efficient dose of L theanine.
It has B nutritional vitamins, together with B12. In addition to a clinically efficient dose of rhodiola rosea, certainly one of my favourite adaptogens and cdp choline. And so mainly as common, I’ve spent as a lot as I probably can on this product, making it pretty much as good as I can probably make it whereas nonetheless sustaining acceptable margins.
And so yeah, that’s, that’s the plan once more, April or Could, it must be accessible over at legionathletics. com and in addition announce it right here on the podcast when it’s prepared. Kale is bullshit asks the way to cease snacking to deal with issues like boredom anxiousness or apathy How about cease shopping for the potato chips and begin shopping for the kale chips as an alternative, , sarcastically That’s not even nice recommendation as a result of the kale chips that I’ve seen and a few of them truly have been fairly good Do have fairly a number of energy as effectively due to the oil that’s utilized in making them So my precise tip is to get and keep busy With actually something.
That’s a simple, simple manner to enhance dietary adherence as a result of the idle thoughts is the satan’s workshop in all that. Idle palms all the time discover their approach to the fridge, proper? Linden Sepp asks, Did the considered competing in bodybuilding ever cross your thoughts? No, probably not. It’s simply not fascinating sufficient to me to need.
To pay the value that you just obtained to pay to compete, particularly to compete naturally. For instance, in a case examine that I learn a few years in the past with a pure bodybuilder who knew what he was doing, who went about it the appropriate manner, who dieted over the course of many months and slowly whittled away his physique fats shops.
And naturally did numerous weightlifting, numerous resistance coaching and needed to do cardio to get that lean due to course he needed to. However, I wouldn’t say he abused cardio. Oh, ate loads of protein, didn’t crash food plan, blah, blah, blah. It took six months for him to repair his hormones after the present. So when he stepped on stage, his hormones have been obliterated.
His hormone profile was obliterated, which is inevitable. You may’t keep away from that. Testosterone goes to be tremendous low, different issues, and it took six months to carry his hormones again to a traditional, wholesome. Stage. And naturally, then in case you are a dedicated bodybuilder and you might be pure and it’s going to take 5 or 6 months of weight-reduction plan to get again into stage form, then you definately mainly have to only begin weight-reduction plan once more.
So that you lastly really feel higher. You lastly really feel regular once more. And now it’s time to repeat the method. Not for me. I’ve one other query right here from Lindensep that I wished to reply. How do you overcome worry? Effectively, for me, a number of issues have helped. So one, I attempt to search for logical causes to consider in my capacity to win.
I attempt to remind myself of previous successes in related circumstances. I attempt to discover different people who find themselves similar to me who’ve received in related circumstances to the place I might plausibly ask the query, Hey, if they will do it. Why can’t I and so forth. I additionally wish to search for logical explanation why fears are unwarranted.
So I look to knowledge. I look to chances with COVID, for instance, by the top of 2020, there was sufficient knowledge for me to really feel comfy with the state of affairs so far as my private well being was involved, as a result of it was already clear within the knowledge at that time that the individuals who have been on the highest threat of contracting a severe sickness and probably dying have been already very unhealthy.
Uh, however as I used to be very wholesome, if I checked out that knowledge, it confirmed that COVID posed mainly no threat statistically talking to me. And so, I wasn’t afraid. I additionally wish to get and keep in motion. I believe that being considerate is nice, nevertheless it has to assist motion. It has to propel motion, not impede motion.
Motion. And the rationale I believe that’s vital is we overcome obstacles. We overcome difficulties. We overcome fears via motion, not pondering that’s the rule. Possibly you can discover some exceptions, however that’s the rule that’s the best methods to straight face no matter is inflicting worry, anxiousness, and determine how do I resolve this?
What actions can I take to negate or to get rid of this? Luke M81 asks ideas on this pink salt and honey pre exercise development. Clearly it sounds foolish, nevertheless, I’ll give the satan its due. The sodium may give you a greater pump. The honey can perform simply advantageous as a pre exercise carbohydrate. In truth, it’s possibly even preferable to different types of carbohydrate which might be extra filling as a result of with Honey, you’re not going to really feel something in your abdomen.
And I want that once I’m coaching, particularly if it’s a, if it’s a harder coaching session, if I’m deadlifting or squatting, I wish to have as little meals and even liquid in my abdomen as attainable. I wish to really feel mainly nothing in my abdomen as a result of it tends to return up, particularly once I’m deadlifting.
And so honey, would work simply advantageous in that regard. Nevertheless, you don’t want the pink salt. You don’t want the Himalayan salt. You don’t want any particular sort of honey. The additional minerals within the salt are advantageous, however you’re going to get loads of minerals out of your food plan in the event you’re consuming effectively, and any honey will work advantageous for simply offering glucose.
Matthew 1 0 asks, how do you keep motivated with all of it food plan, train, et cetera, day in and time out? Effectively, my degree of motivation to do the assorted issues that I do ebbs and flows. Generally I’m extra motivated and excited and looking out ahead to the issues. Generally I’m much less motivated and fewer excited and never trying ahead to doing the issues.
And so, I don’t place a lot significance on motivation a technique or one other. I don’t seek the advice of my degree of motivation earlier than taking motion or earlier than. Deciding what I’m going to do. As an alternative, I simply follow my routine. I do the issues that I must do once I must do them. I don’t suppose a lot about what I’ve to do within the subsequent one, two or three days that possibly I actually don’t need to do.
I simply take it in the future at a time, one motion at a time. And I additionally normally discover that when I begin one thing possibly that I actually didn’t need to do after about 10 minutes or so of doing it. I get into somewhat little bit of a movement state. I get centered and I discover some enjoyment in doing it. And even when that’s not the case, even when it’s simply not a kind of days, I’m not going to be in any movement state and I’m not going to search out any enjoyment in a lot of the issues that I’ve to do.
All the time discover enjoyment in having executed the factor. So no less than there’s that to look ahead to. There’s the satisfaction of getting executed the factor. So it’s just like coaching. There are all the time exercises that you just don’t need to do. There are all the time exercises which might be simply inordinately onerous. Each rep is difficult.
Each set is difficult. And also you simply must sort of rub some grime on it and grind your manner via. Even these exercises, although, all the time depart you feeling higher. You all the time really feel higher after you’ve executed the exercise in comparison with whenever you began the exercise or whenever you have been doing the exercise. After which there may be getting sufficient sleep, as a result of in the event you’re not getting sufficient sleep commonly, the RPE of life, the speed of perceived exertion, your notion of how onerous all the pieces is, goes out.
Approach, manner up. And conversely, in the event you’re getting sufficient sleep, the RPE of life goes manner down. There’s a direct relationship between the amount and the standard of your sleep and the RPE of life. And so, I attempt to guarantee that I’m commonly getting sufficient sleep. Nick v 351 asks, how vital are barbells in case your predominant aim is hypertrophy?
I’ve seen numerous conflicting points. Data. Effectively, they don’t seem to be terribly vital per se, however they’re very environment friendly for coaching and for rising muscle as a result of you’ll be able to prepare a number of muscle teams at a time. Now that stated, typically, Barbell coaching is extra priceless for hypertrophy in inexperienced persons and intermediate weightlifters than superior weightlifters, largely due to the sheer quantity of quantity that’s required for superior weightlifters to develop, particularly in cussed muscle teams.
And all of us have these cussed muscle teams that simply don’t reply effectively to coaching. And hopefully you’ve got, uh, some muscle teams which have responded very well to coaching as a result of most of us even have that. And that doesn’t imply although that superior weightlifter to coaching shouldn’t be doing barbell work or, uh, can’t productively incorporate barbell work into their coaching.
After all, they will, however there’s a level the place it’s not optimum for hypertrophy to completely work with Barbells and even largely work with barbells. When a complicated weightlifter desires to prioritize hypertrophy, it’s in all probability in very particular muscle teams, their coaching must look far more like a conventional physique constructing routine than a energy routine or perhaps a energy constructing routine.
Pocket Adjunct asks, what are the best workouts to construct up lagging or weak biceps? Effectively, yow will discover loads of viable biceps workouts on-line, however there are two widespread errors that I see, and I’m going to reply this query this manner. So the primary one is Not coaching shut sufficient to failure and with a small muscle group just like the biceps, mainly each set ought to finish with no a couple of good rep left, that means you can not do a couple of extra rep and you’ll simply go to absolute failure.
In mainly each set if you wish to as effectively, except possibly you might be hammering your biceps with like 20 to 25 units per week. Possibly you’re not going to failure in all of these units, however you continue to can go to failure in numerous these units. And in the event you’re doing, let’s say, 6 to 9 units per week, chances are you’ll must do extra to develop your biceps.
But when it’s, let’s say, wherever from 6 to 12 units, you in all probability can simply take each set to failure. Do it intelligently, do it safely. Don’t do, let’s say, barbell curls. and begin violently writhing your physique round to attempt to get in additional reps as soon as you’ll be able to now not carry that bar with good kind and the bar has not simply slowed down, it has come to a cease.
That’s failure. And then you definately would finish that set. As long as you might be. being good about it. You may prepare a small muscle group just like the biceps to failure fairly often, far more usually than you’ll prepare your quadriceps to failure. You then would squat to failure, for instance. So crucial to coach these biceps intensely.
And that you’re getting near failure when the rep velocity has slowed down. so much. So let’s say you begin out curling at one second to the highest of the curl and then you definately’re reducing it. And whenever you get near failure, it’s going to be like one and a half seconds, or possibly even two seconds to, to get the burden up.
And so in case you have not seen a major slowdown in your reps you need to preserve going even when your biceps are burning and It’s painful and also you need to cease you aren’t there but. Hold going Okay, so the second mistake that I usually see is just not utilizing heavier weights So I imply, let’s say wherever from 4 to eight reps per set now It’s to not say that it is advisable do each set in that rep vary or that you need to be doing each set in that rep vary, nevertheless, I Often see folks coaching their biceps with a lot lighter weights, 12, 15, 20 plus reps per set, and there’s nothing inherently improper with that, however a wide range of rep ranges seems to work greatest with sure muscle teams specifically, together with the biceps and the calves.
Analysis has proven that. So what I might advocate is doing a number of units per week and let’s say the rep vary of 4 to 6 reps per set, pushing proper as much as failure. Then a number of units per week. Uh, let’s say someplace between eight and 10 reps per set. After which additionally a number of units per week with, let’s say possibly round 12 to fifteen reps per set.
Effectively, I hope you favored 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 just don’t miss new episodes. And it additionally helps me as a result of it will increase the rankings of the present somewhat bit, which after all then makes it somewhat 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 in regards to the present basically, or in case you have Uh, concepts or options or simply suggestions to share, shoot me an e mail, Mike at muscleforlife. com muscleforlife. 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 all the pieces myself. I’m all the time on the lookout for new concepts and constructive suggestions. So thanks once more for listening to this episode and I hope to listen to from you quickly.