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

In as a result of it’s simply not related to my circumstances. Proper now, my main funding is Legion. Most of my web price is in that enterprise, and I’m working towards bringing in a strategic associate, which can 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 all the time put up a brand new one each week, however normally each week or two on Wednesday or Thursday, I put up a narrative asking for individuals to provide me questions, after which I am going by the entire questions that get submitted and I choose ones which are being requested typically or which are very topical or which are simply attention-grabbing to me.

And normally I’m on the lookout for questions that I haven’t answered 1,000,000 instances 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 one of the best sort of cardio?

For those who solely have 10 minutes? Is ingesting weight loss program soda? Okay, sparsely. What do I consider the 5 two intermittent fasting weight loss program? Are you able to prepare with heavy weights if you are additionally getting ready for a protracted distance run? And a number of other extra. And once more, if you’d like me to, A minimum of overview your questions. I can’t promise that I’ll reply all or any of them relying on what they’re.

Observe 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 realize it. Charlie o. Mac, Isaac, Charlie Omack. Isaac. Okay. He asks Weight loss program soda. Okay. Moderately, or is it most cancers water, . It’s positively not most cancers water. It’s completely nice. Principally, the entire alarming claims concerning the supposed risks of weight loss program soda and synthetic sweeteners are false or very, very overblown.

That stated, I’d not advocate ingesting a bunch of weight loss program soda or simply having lots of synthetic sweeteners each. Ever, as a result of one declare that’s panning out in analysis is that these chemical substances is probably not nice for our intestine well being. And our intestine well being impacts many facets of our general well being, efficiency and wellbeing.

And so if we need to preserve 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 on daily basis without end. And many individuals within the health world try this as a result of they take dietary supplements. In order that they’re taking, let’s say, three or 4 scoops of protein powder on daily basis that’s artificially sweetened.

After which they’ve some pre-workout, they’ve some post-workout, each of these artificially sweetened. Possibly you toss in a inexperienced complement, possibly BCAs as nicely. That’s much more, let’s now add an power drink on high of that and a weight loss program soda or. You’re now up there that’s many servings of synthetic sweeteners on daily basis, and that in all probability additionally will embrace synthetic meals dyes, which once more, aren’t as problematic as some individuals would have you ever imagine.

However I personally attempt to avoid them. I assume my weight loss program simply doesn’t actually include issues with them, however I personally, let’s put it this fashion, I’d not be okay with, and I’d not personally have the 68 to 10 plus servings of. Synthetic meals dyes on daily basis along with the sweeteners. And people are a few the explanation why I went with 100% pure components 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 is probably not 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 wished to make use of my very own merchandise and I didn’t. Personally really feel comfy having all of these chemical substances on daily basis, and I that I additionally wouldn’t personally really feel comfy promoting these merchandise to different individuals and telling them to do it. And so I made a decision to go all pure, though it prices much more.

To provide you an instance, it prices much more, even at this time 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 have been to make use of synthetic components, I might carry that right 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, you want to embrace post-workout to get there, however let’s simply go along with protein and pre-workout. And if I have been to avoid wasting two or $3 per bottle, that’s value of products financial savings. That implies 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 value to me personally in utilizing pure components, 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 individuals extra carb tolerant than others?

Sure, completely. Some individuals 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 take pleasure in how a lot you take pleasure in your, your weight loss program, which goes to.

Compliance and that may have an effect on your physique comp. And so for instance, some individuals 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 only don’t really feel good. They don’t ever get a pump after they eat a bunch of carbs. Whereas different individuals, and I’m a type of individuals, 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 consistent with my expertise. I can eat a considerable amount of carbs in a single sitting and. Good. I get a bit bit sweaty, even like I get a pump and I get no gassiness. I get no bloating, no lethargy, and I could be consuming 100, 150, even 200 grams of carbs in a single meal.

Once more, different individuals, they might attempt to eat. That a lot carbohydrate and it would put them to sleep. And the identical is true for whole carbohydrate consumption for a day. Some individuals discover, I can consider some individuals 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 sort of drawback, the identical sort 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, they usually’re not seeing that impact of their exercises that it is best to see should 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. Principally 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 scale back Dom’s muscle soreness, postworkout muscle soreness a bit bit, however it appears to be principally a waste of time.

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

So should you have been to press on it, possibly the set off level is in one of many muscular tissues in your again and also you press on it and then you definitely’re now feeling it down into your biceps tendon, for instance. And should you can work these and desensitize them, It will probably typically produce unusually, virtually it looks as if miraculous outcomes.

Like, you realize, 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 they usually work that out, or you realize 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 can assist if you will get to a few of these factors, however. It doesn’t work normally 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, should you don’t know, is I’m coaching them on daily basis. I’m within the health club 4 days per week proper now, and I’m doing 4 units on daily basis. I’m within the health club, so 16 exhausting 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 power in my calves. I’ve been doing that for a few months now. So I’ve gained fairly a little bit of power in my calves.

Like I’m I, I believe I began, if I keep in mind on the standing calf press machine, I imagine I began in all probability two 20, let’s say for 10. I believe that’s roughly right. And now I believe my. Was two 90 for six or seven. So getting up there, getting up there in, in power. And I’ve additionally observed a rise in measurement in fact, and there’s a, a very good little rule of thumb right here if a muscle group of yours just 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 exhausting units per week for that main muscle group. And if you wish to decrease soreness, prepare the muscle group on daily basis. If that doesn’t actually be just right for you, attempt to break these units up into no less than three periods.

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

A double development works very well. For instance, when you hit a high of a rep vary for one, two, or three units, normally is the way it works. You improve weight. And should you try this and should 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 larger 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 a bit bit much less so we are able to get 15 to twenty exhausting units direct. Units for biceps and triceps, for instance.

Really, 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 could have the best return on this continued recession?

Nicely, that is an space that I’m fairly. In as a result of it’s simply not related to my circumstances. Proper now, my main funding is Legion. Most of my web price is in that enterprise, and I’m working towards bringing in a strategic associate, which can 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 title 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 making an attempt to go for easy, regular development, which clearly has been upended, however that’s okay.

And I’ve put a bit cash into some actual property and a few cell dwelling park offers. I don’t know a lot about it. I do know a wealthy man who is aware of lots about it, who’s buddies with one other wealthy man who does it, and so I’m simply form of using their coattails, simply because the primary wealthy man can be a longtime buddy of my dad’s, and I belief him.

The man simply makes cash. That’s what he does. He is aware of the right way to generate income, so it was simply a simple manner for me. Become profitable on one thing that I might solely give a cursory clarification 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 dwelling park?

Yeah, I might provide you with some excessive stage bullet factors, however I couldn’t break down the entire course of. I, I don’t actually realize it that nicely, however I’ve purchased some gold and silver over time. Not that that’s a lot of an funding as simply form of wealth preservation and catastrophe planning. If issues bought so unhealthy, no less than 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 without end 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 realize, I’m trying 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 bought one of the best returns.

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

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

Or you need 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 device. So if you’re struggling to enhance your physique composition, if you’re struggling to lose fats or acquire muscle, the proper meal plan can change every part.

Weight-reduction plan can go from feeling like working within the sand in a sandstorm to using a motorbike on a breezy day down a hill. So once more, if you’d like my free meal planning device, go to purchase legion.com/meal plan b y legion.com/meal plan. Enter your e-mail tackle and you’ll get prompt entry. Subsequent query, CAIB F asks, what’s one of the best various to squats?

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

I just like the pendulum squad lots. Subsequent query is from Mary Anna 22 s. She asks, I’m assuming it’s a lady. She asks, what’s your opinion on biohacking? Uh, it’s principally all bullshit. That’s the unlucky actuality as a result of absolutely the. Greatest biohacks that they aren’t telling you about? Nicely, they’re issues like getting good sleep and consuming lots of nutritious meals and doing power coaching and deloading in your power coaching and never simply working your self beneath the bottom and never ingesting alcohol, and never utilizing leisure medicine, and never taking a look at porn and studying books and managing stress ranges and.

I believe you get the purpose, Megan, nomadic health asks, do you all the time 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 be sure 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 all the time occurs is we, we virtually all the time are consuming greater than we expect we’re. And so I’ll monitor or depend or plan no less than at first after I’m chopping, simply to get every part dialed in to form of calibrate my expectations, uh, portion sizes and so forth. I believe it’s additionally sensible to do this once in a while, even should you’re not chopping.

So should you’ve been consuming intuitively for a while, and let’s say you’ve been noticing. A gradual 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 might be consuming greater than you assume you might be consuming.

It could possibly be that the tablespoon of peanut butter just 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 imagined 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 exhausting to catch that stuff until you sometimes. Your consumption. So for what I do although usually is I eat form of the identical stuff on daily basis.

I eat stuff I like till I now not am wanting ahead to it. That for me is the purpose after I begin to make modifications, 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 wanting 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 on daily basis for a very long time, and I simply make modifications to the components typically, you realize, I just lately began including some goat cheese that was a pleasant addition. Possibly some like little crunched up chips.

That was a pleasant addition. Completely different form 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 numerous modifications 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 principally with all meals.

After which my parts don’t, uh, actually change as a result of my meal templates aren’t altering. It’s simply among the components that go into every meal change. Ms. Cape asks, should you solely have 10 minutes after lifting for cardio two or thrice per 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’d do hit right here as a result of it’ll burn fairly a couple of extra energy in these 10 minutes.

I’d in all probability do like some sprints on the air bike if my health club 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, principally one thing that’s no affect. And if the one possibility have been a treadmill, then I’d 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 after I would exit and I’d run sprints for in all probability 15 to twenty minutes outdoors 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, significantly my hip flexors, they might get so sore that it was really getting in the way in which of my squatting and deadlifting. And it, it additionally sprinting on on concrete places lots of stress in your joints. And though I. Discover something in that manner. Once I was youthful, I in all probability would discover that now I’d discover a bit 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’d keep away from that. And should you don’t actually have a treadmill, which is gonna be much less affect, then you’ll be able to run on grass that’s higher than working on the concrete. You can too. Up a hill, like a grassy hill. Clearly it might probably’t be too steep, however that’s even higher in which you could 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 weight loss program. Optimized for fats loss. Uh, extra protein 5 two is completely nice, which so, you realize, that is principally the place you eat the way in which that you simply usually eat 5 days per week and then you definitely eat lots much less two days per week. Generally it’s pure fasting. I don’t assume these protocols usually advocate 48 hours of fasting, so these two days aren’t again to again.

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

Don’t should again to again as much as you every time, simply two days per 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 lots of protein, possibly a bit of fruit, possibly. Little little bit of greens possibly, however that’s it. Two days per week, that may work fairly nicely, as long as you don’t by chance eat extra on the 5 days to compensate for the 2 days. It is best to know although that that’s an efficient option to slowly shed pounds.

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 likelihood is, until you’re an enormous dude or a really lively lady, 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 realize, 17, 1800 calorie deficit. However which means which you could 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?

Nicely, I’d argue that top fats, low carb. Loses on one and probably two essential factors. The primary is cortisol ranges are usually increased when carbs are high and low. Cortisol makes chopping more durable, makes life more durable, after which two, excessive fats, low carb chopping can lead to poor vitamin relying on meals selections due to how little fruit and greens can match into your weight loss program.

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

Deficiencies, however 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 getting ready for lengthy distance runs? Sure. Sure it’s. However you’re going to should handle your quantity correctly. And by quantity, let’s simply say exhausting units, units taken near muscular failure, power coaching right here.

And the rationale that’s essential is the amount of your exhausting units is actually what drains us. That’s actually what causes systemic fatigue. That’s what makes coaching most tough to get better from. Not the load per se. Many individuals get. Combined up. They assume that it’s the heavy weights which are the toughest to get better 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 realize, one or two good reps left, so fairly near muscular failure. On the again squat, they might say the three units of 5 is more durable to get better 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 more durable. A lot more durable in each manner bodily and psychologically and emotionally than the three units of 5.

Now, the three units of 5 is more durable on the joints. That’s true. So individuals with joint points or who simply need. Scale back joint stress for a interval will scale back the load and they’ll simply improve the reps per set they usually’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 increased with the extra units. Uh, even when it’s. Wait. Okay. Final query comes from Sam j Smith 25, and he asks, who’s one of the best world chief to have lived in historical past? Nicely, uh, that I’ve learn sufficient about to have an opinion on. I’d say. Primary might be Caesar Augustus.

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

Nicely, I hope you preferred this episode. I hope you discovered it useful, and should you did subscribe to the present as a result of it makes certain 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 a bit bit, which in fact then makes it a bit bit extra simply discovered by different individuals who could prefer it simply as a lot as you.

And should you didn’t like one thing about this episode or concerning the present on the whole, or should you. Uh, concepts or recommendations or simply suggestions to share. Shoot me an e-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 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.