Ep. #1046: The Better of Muscle For Life: Science of Self-Management, Consuming Lower than 1,200 Energy, & Energy of Behavior
Howdy, and welcome to the newest and best episode of Muscle for Life. I’m Mike Matthews and thanks for becoming a member of me right now. Now I’ve recorded a whole bunch of episodes of Muscle for Life, and I’ve talked about an enormous number of issues associated to well being, health, way of life mindsets, starting from the fundamentals of weight loss plan and train, like vitality and macronutrient, steadiness and progressive overload, and coaching frequency and quantity to fads just like the ketogenic and carnivore weight loss plan.
Collagen protein to extra unfamiliar territories like physique weight, set level, and fasted cardio, and a few episodes resonate with my crowd greater than others, however all of them comprise at the least a number of key s that almost anybody can profit. Elise, that’s what I inform myself. That’s what helps me sit down within the chair every single day and do that.
And as cool as that’s, it poses an issue for you, my expensive listener, particularly in case you are new right here, and that’s, ain’t no one received time for that. We’re speaking about most likely a thousand plus hours of content material at this level. And whereas some individuals really do make the time to hearken to most, and even all of my podcasts, My Whizbang Analytics inform me that whereas many listeners tune in frequently, they don’t catch each installment of Muscle for Life.
Thus, they miss out on insights that would assist them get even just a bit bit higher inside and outdoors the gymnasium. As a result of in the event you simply get a bit of bit higher, persistently sufficient, that may add as much as large leads to the lengthy. And other people have additionally been telling me that they want me to do extra shorter multi matter episodes like my q and Ass and says You episodes.
And so I received an thought. How about. A better of collection of podcasts that comprises a number of of essentially the most sensible and compelling concepts, ideas, and moments from my hottest episodes. Going all the way in which again to starting this fashion, people who find themselves new particularly can rapidly decide if that is the droid they’re searching for, if this podcast is for them or not.
After which those that are regulars and revel in what I’m doing, however simply don’t have the time or inclination to hearken to all of my stuff. And I do perceive that I don’t take it personally. , you can even then profit from the discussions and the episodes that you’re not listening to in full. And you can even discover new episodes to hearken to with out having to present an hour of your time to find out whether or not it was price it or not.
So right here we’re with the perfect of Muscle for Life, and on this episode you’ll be listening to handpicked morsels from three episodes. One is an interview I did with Meno Hanselman’s on the Science of Self-Management, and the following one is a monologue from my Saysyou collection of episodes the place I handle issues that folks disagree with me on.
And this one is named Consuming Lower than 1,200 Energy Per Day. So any person challenged me on this that no one, regardless. Their physique dimension, physique composition, exercise degree and so forth ought to eat lower than 1200 energy per day. And that quantity modifications. Some individuals say it ought to by no means be lower than a thousand energy per day, 1500 energy per day, and that episode addresses actually all of these claims, though the precise quantity on this case is 1200.
After which the ultimate episode featured on this episode is a motivational monologue known as The Energy of Behavior. And let’s begin out with primary, Menno Huntsman’s on the science of self-Management two. System principle is an idea that has gained numerous reputation in psychology within the final years. I feel Daniel Kahneman may be attributed rightly because the, uh, the supply for many of this popularization.
And Jonathan hate. I I discussed each within the e-book. Daniel Kahneman says System one, system two, which can be the parlance that’s utilized in numerous psychology fields. Jonathan Ha makes use of the metaphor of system one being type of an elephant, and system two being the author. And I type of mix these. Methods, and I speak in regards to the emotional elephant and the rational rider, and it’s, it sounds a bit of bit, uh, ch infantile virtually, I feel, nevertheless it really makes numerous sense.
When you take a look at how the mind is structured and function. Precisely. You may actually see within the mind that you’ve type of the, what’s known as the reptile mind, which is the mind stem within the extra primitive components, after which on high of that you need to paleo, mammalian, uh, And that’s mainly system one. It’s the place emotional processing takes place and intuitive reasoning.
It’s quick, it’s very environment friendly, nevertheless it doesn’t perceive long-term penalties, funding methods, logic, math. It’s gonna do these issues. After which on high of that, you need to prefrontal cortex, which is system two, the rational half, it’s the rational rider, and it’s actually like a rational rider shitting on high of those emotional elephants.
That is the a part of our mind that has advanced just about. Counterbalance the issues within the extra intuitive system and it’s, it has serial processing, it’s gradual, it’s effortful. That is the a part of our mind that we affiliate with our consciousness with you. When you consider how you might be, you then’re speaking about this a part of your mind.
Large central components of understanding self-control is, for one, the tenant that people are essentially effort a. Mainly, yeah, we’re inherently lazy and evolutionarily talking. That is sensible. Like why would we ever make investments effort in one thing that we are able to do extra simply or do one thing that we don’t strictly have to do?
Like evolutionarily talking, we didn’t evolve to go to the gymnasium. We had been simply energetic as a result of we wanted meals to outlive. So the, we have now these, these drives to do issues, however they had been largely out of necessity, and that makes issues so much simpler. And as of late we reside in a society the place meals is provided to us in abundance with far larger vitality densities than earlier.
And we’re locked up in cubicles attempting to be productive for eight hours a day. And we have now to drive ourselves to go to the gymnasium somewhat than be pressured to hunt, to remain bodily energetic. So, Self-control is rather more necessary as of late than it was, and also you really see that folks which have higher self-control, they persistently, they do higher at school, they get higher careers, they do higher on mainly something.
They’re happier if, when two issues within the mind aren’t completely aligned with one another. Usually, this creates a sensation of unpleasantness. So we additionally see that self-control failure is extra possible once we do troublesome duties as in comparison with easy duties as a result of the, the cognitive battle in our mind is bigger once we strive one thing to course of one thing that’s troublesome.
That’s in reality the essence of one thing being troublesome inflicting cognitive battle. And that’s additionally why we, we chortle at a joke and we expertise a sensation of delight once we get the joke as a result of we, a joke often creates this cognitive battle. After which once we type of get it, this triggers a second of aid.
And that’s, it’s a part of the explanation really we have now humor. Self-control failure is a shift in intentional sources. I feel that’s actually good to, to grasp lots of people, it’s virtually like bored. It’s a shift in attentional useful resource. When the mind is what you’re at present doing, you’re at present performing some half two exercise.
Cuz in the event you’re doing a protracted two exercise, you virtually by no means expertise self-control failure and your mind shifts the eye from the half two exercise. It’s looking for as soon as two actions which lead to larger fast ratification. That’s what occurs and that’s additionally what you all the time see that you simply’re doing one thing that’s.
It’s extra an funding exercise. It’s one thing you need to do or one thing that you simply suppose is sweet for you sooner or later, after which what your mind finally ends up doing, what you find yourself procrastinating on is issues that give extra fast aid, like meals or, uh, intercourse and analysis additionally finds {that a} greenback signal.
Uh, Fb popups, these issues change into very salient as a result of they mainly consequence on this, this prompt excessive stimulation versus, you already know, doing all your taxes or resisting starvation. Actually certainly one of, I feel, the simplest methods when it comes to organizing your day, and that’s to take extra breaks. That is very counterintuitive, however I feel.
A giant a part of the e-book is the central theme that folks have this disciplinary method, such as you don’t sleep, which I feel is, is essentially the most silly recommendation ever for productiveness. You simply work for like eight plus hours a day. You realize, the, the most efficient individuals on the planet are the folks that work.
I, I don’t work 40 hours, I wanna work 60 hours. I work 80 hours. And really, there’s been good analysis on this, particularly in England and, uh, on, on Fort Motor Firm in the course of the, uh, the commercial Revolution the place they’d a hour work. And so they discover persistently that in the event you go from 80 to 60 hours and from 60 to 40, there is a rise in productiveness.
It’s not even the identical. There’s really a rise in productiveness once they work half the hours. You individuals have to work a bit extra intentionally, however they should take way more breaks to keep away from this state of. Ego depletion that you simply’re actually sapped and also you’re pressured to take a really lengthy break. When you don’t get out of that, your productiveness degree simply sinks to virtually nothing.
Like virtually everybody can can attest to this, that sooner or later, you already know, in the event you’re within the workplace or attempting to write down, if in case you have author’s block and also you’re simply pressured your self to take a seat and maintain writing, you’ll be able to spend the remainder of the day writing one web page. What you might do as an alternative is take a break, go see a film, or watch an episode of your, your favourite collection or one thing.
Then get again, possibly do a exercise in between. There are many, within the e-book I focus on a listing of efficient break choices with train scoring very well, just about each criterion. And you then come again and you’ve got one other productive steadiness. And in the event you do this, say, 4 occasions a day, then you’re a actually, actually productive particular person.
How do you wish to construction your day? The, the final template I outlined within the e-book, particularly primarily based on Ericsson’s analysis, doing all your most inventive and most intellectually demanding work within the mornings, you see that in virtually all profitable writers and professors, and that’s additionally according to. The BioRim of cognitive functioning, which mainly sees that, properly, possibly there might some boot up time within the morning, nevertheless it reaches a peak fairly quick within the day.
And after that it’s just about simply downhill except you’re doing energy napping or one thing. And another issues I touched on within the e-book is that auditory presentation stimuli, the ensuing decrease process fatigue. So it’s good to have your interviews and your podcasts, particularly group conferences, which have a social parts as a result of that’s inherently stimulating for people.
Try this later within the day. I can, I can actually see, at the least for myself and primarily based on analysis, that you could at the least maintain productiveness the identical and sometimes improve it once you come from loopy hours. Now, I’d say that we most likely have larger numbers of hours cuz we’re actually passionate at what we do.
You realize, we have now this inner drive and that, on the one hand is a curses within the sense that we’re not naturally inclined to take breaks. However lots of people could also be too inclined to take breaks, however they don’t do it Strateg. And that’s the issue. Like they’re not environment friendly about it. They take their breaks too late they usually’re not taking sufficiently rewarding breaks as a result of going to the espresso machine, having a boring dialog along with your coworker, Hey, how are you Goose, how are you, you already know, oh advantageous climate right now, proper?
That’s not, you already know, create creativity enhancing that doesn’t replenish your willpower. You want to do one thing immersive, one thing enjoyable like a chilly bathe train. Um, video video games are literally actually good at this if they’re time restricted as a result of they’re so immers. Watching an episode of your favourite collection and analysis finds that it really works a lot better in the event you’re watching an entertaining collection, in fact, than in the event you’re watching horror or one thing, since you don’t precisely really feel good after that
So it, it’s actually about being strategic, taking the correct of breaks and simply doing aware work. Yeah, in the event you can take naps, that’s nice. Um, I’d say although that if you end up actually desirous to take numerous naps, you need to contemplate in the event you’re not merely sleep disadvantaged, as a result of the sleep is a type of issues that there’s simply tons of analysis that.
Far past the purpose the place you suppose it impairs productiveness and wellbeing. Sleep deprivation hurts, every little thing like actually, actually badly. One examine that got here out comparatively just lately, properly, about I feel two years in the past now, confirmed that the sleep depth is linearly cumulative, which implies that, and that that is precisely what they studied.
In case you are sleeping one hour much less per day for eight days, the cognitive results are the identical as lacking a whole evening of. So, yeah, I’d say naps are nice. Naps are a tremendous, like a 20 to 30 minute nap. That’s, that’s additionally essential by the way in which, you must take, take an influence nap. Trigger in the event you enter deep sleep phases, you then get up, you already know, feeling such as you’re, you get up in a overseas physique on a overseas planet.
You don’t know who, who you might be, the place you might be, . However in the event you take this sort of energy nap and a latest examine, additionally discover, by the way in which, that’s in the event you rapidly go to sleep, you’ll be able to even take caffeine earlier than the nap, go to sleep, after which the caffeine type of wakes you. after which your additional, additional, additional productive afterwards.
The humorous factor, analysis really finds that taking an imaginary break can be actually efficient. How does that work? Yeah. It’s mainly, it’s like meditation, so an imaginary break. It’s a must to visualize your self or one thing, somebody you actually empathize with. I’d say simply all the time deal with your self doing one thing, actually chill out.
After which it’s virtually like meditation within the impact that it mainly clears your psychological money in. To make use of a pc analogy, it’s in the event you’re actually targeted on one thing that in itself doesn’t evoke a lot emotion and doesn’t take a lot cognitive processing energy, then simply focusing very well on that mainly clears out working reminiscence.
and all the opposite belongings you used to consider and type of resets your psychological state, like clearing a pc’s cache. So that’s very same mechanism of meditation. So in that sense it, it form of is sensible, nevertheless it’s humorous that. , it really works that method cuz you, you intuitively wouldn’t say, you already know, just like the, the aim of a break is to really take a break, however simply imagining a break may be equally efficient as a result of it has the identical psychological results.
Most analysis on meditation, like, and mindfulness like practices finds that the precise technique shouldn’t be so necessary. Uh, simply the, the truth that. You’re going by the identical cognitive processes like meditation and imaginary break, physique scan strategies, listening to actually stress-free music or going by reminiscences like physique scan technique is like simply focusing intensely on all of your physique components.
I’m simply type of shifting them one after the other gently or simply actually specializing in them. Uh, counting sheep is sort of a extra folks folksy form of conventional technique, which, which really is basically meditation. Yep. All of them may have an identical impact. What number of energy do you have to eat to achieve your health objectives sooner?
What about your macros? What kinds of meals do you have to eat, and what number of meals do you have to eat every single day? Properly, I created a free 62nd weight loss plan quiz that’ll reply these questions for you and others, together with how a lot alcohol you need to drink, whether or not you need to eat extra fatty fish to get sufficient omega-3 fatty acids.
What dietary supplements are price taking and why and extra. To take the quiz and get your free customized weight loss plan plan, go to Muscle For all times.present/weight loss plan. Quiz muscle f o r. Dot present slash weight loss plan quiz now reply the questions and study what you must do within the kitchen to lose fats, construct muscle, and get wholesome. Properly, that’s it for my featured snippets from my interview that I did with Meno on the Science of Self-Management.
And if you wish to hearken to that complete episode, it was revealed in October of 2021, so you’ll be able to return and discover it. And now let’s transfer on to the Saysyou episode. Consuming lower than 1200 energy per. And so on this episode, I’m going to be speaking about one thing that I’ve heard many occasions over time, however I spotted I’ve not publicly and particularly addressed, and that’s the declare that you shouldn’t.
Ever eat fewer than a sure variety of energy every single day. 1200 is a quantity that has been thrown round so much. Particularly for girls, generally it’s 1500 for girls and for males, generally it’s a bit of bit larger, 1600, 1800, and even 2000 energy per day. Now, in the event you do eat lower than regardless of the quantity.
The legend goes, many misfortunes can befall you, together with metabolic harm, excessive starvation, malnutrition, hormonal disruptions, muscle loss, temper disturbances, menstrual irregularities, the listing jabbers, on and on. And I usually hear from people who find themselves involved by this principle as a result of some evidence-based components or calculator, often certainly one of my very own is telling them.
Eat what they consider is a dangerously low variety of energy every single day. Now, happily, a real common caloric minimal could be a lot decrease than any of these numbers that I gave you as a result of many individuals simply don’t burn as many energy as they suppose they do. And even when energy are inappropriately low, the purported penalties are sometimes over.
For instance, a 5 foot 5, 130 pound lady who workout routines one to a few hours per week burns about 1700 energy per day. And if she wished to lose about one pound of fats per week, and that may be reasonable, affordable weight reduction, she would wish to eat about. 1200 energy per day. Now if we make her 5, 10, and 160 kilos, her whole day by day vitality expenditure rises to almost 2000 energy per day.
After which if we improve her train to 4 to 6 hours per week, it reaches 2,300 energy per. And eventually, if we now calculate her new caloric goal at 5 10, 1 64 to 6 hours of train per week, and we calculate for one pound of fats loss per week, we get 1800 energy just about. Lean gaining for her smaller and extra sedentary self.
So saying that no one ought to ever eat lower than some arbitrary quantity of energy every single day is like saying that they need to by no means drive slower than 55 miles per hour on the freeway. Properly, what if they’ve engine bother? What if there’s site visitors? What whether it is raining pitchforks outdoors? How low do you have to go once you’re reducing as a result of there’s a caloric threshold that you simply shouldn’t cross, proper?
Properly, sure there may be as a result of in the event you prohibit your energy too closely, you gained’t harm your metabolism. You gained’t. Detonate your hormones. You gained’t disintegrate your muscle. You gained’t in any other case derge your physiology, however you’re not gonna have a superb time. Detrimental unwanted effects, usually related to semi hunger.
Weight-reduction plan, very low calorie weight-reduction plan. Can and sometimes do change into extra pronounced if energy are too low. So primarily based on the findings of analysis, on the consequences of vitality availability on athletic women and men, once you’re reducing, I like to recommend a cutoff of eight to 10 energy per pound of physique weight per day for each males and.
No matter exercise degree, that means don’t eat lower than eight energy per pound of physique weight per day, and that’s most likely most relevant to males in girls. I’d say the cutoff is gonna be a bit of bit larger, round 10. Now, one different matter I need to rapidly touch upon is the dietary part of weight-reduction plan, as a result of some individuals say that by consuming.
Considerably much less meals than standard. By consuming 1200 energy per day, or 14 or 1800 per day, you’ll be able to develop irritating insufficiencies and even debilitating deficiencies, and that’s simply not true. Not in the event you get a lot of the energy that you’re consuming. From comparatively unprocessed and healthful meals like lean protein, fruits, greens, legumes, complete grains, seeds, and the like.
And in the event you actually need to be certain that your physique is satisfactorily nourished if you find yourself reducing, simply embody a top quality multivitamin like legion’s, triumph in your routine. And that’s the spotlight reel from consuming lower than 1200 energy per day. And if you wish to hearken to that episode, the whole factor, you will discover it additionally October, 2021.
And now we have now a motivational episode, or at the least I hope it’s motivational, the facility of behavior. So I need you to consider yesterday once you awakened, what did you do first and in what order? Did you go straight into the bathe? Did you verify your e mail first? Or possibly Fb, after which your e mail.
What about brushing your tooth? The place does that match into your routine? What about tying your footwear? Which shoe did you tie first? Did you tie your proper shoe first? Your left shoe first? What did you say to your loved ones or your boyfriend or girlfriend or roommate earlier than leaving in your technique to work? Which route did you’re taking?
After which when you set to work, what did you do when you sat down at your desk? Did you go straight to your e mail or possibly did you chat to a colleague first? After which what about lunchtime? Did you might have leftovers or a salad or one thing else? Possibly a Hamburg. After which take into consideration once you received dwelling, what did you do once you received dwelling?
Did you go for a motorbike trip or a stroll? Did you pour a drink? Have some dinner. Now, I might go on and on with these questions, however I’ll cease right here and get to the purpose. My level is that we actually are creatures of behavior and all of us have deeply ingrained. Every day patterns of habits. The truth is, in response to a 2006 examine carried out by scientists at Duke College, over 40% of the day by day actions that folks carry out aren’t actually choices.
However are simply, habits are issues they do on automated, and in lots of instances these habits are helpful. They save us psychological vitality. We don’t have to resolve newly each day easy methods to put toothpaste on our toothbrush or easy methods to go about washing our our bodies. However there are different habits which can be rather more complicated and that may emerge with out our permission, so to talk.
And that may be fairly bother. For instance, research have proven that households that eat quick meals frequently didn’t initially intend to eat as a lot quick meals as they do. It began as a month-to-month behavior, after which it grew to become one thing that they did each different week, after which it grew to become a weekly behavior. After which it grew to become one thing they do a pair occasions per week till lastly they’re simply consuming junk meals every single day.
And any of us can fall into this entice in any space of our lives. half-hour of TV per day can change into 60 minutes after which 100 minutes and so forth. Skipping a exercise as soon as per week can result in skipping twice per week, which might lead finally to only quitting altogether. One drink per week can, for some individuals, simply multiply.
In each dimension or frequency or each, and also you see this behavior creep, so to talk, it may be very insidious. The ramifications of those damaging habits may be deceiving. There are the fast and apparent issues such as you fall behind your friends and your work and also you get handed up on the promotion. You acquire weight and really feel torpid.
Your well being deteriorates and so forth. However then there’s. Not so apparent. You begin to lose religion in your capability to place your thoughts to one thing and see it by. You begin to keep away from challenges and alternatives for fearer of failure. You begin to criticize your self. You begin to erode your vanity.
You possibly even begin to change into depressed and so forth. Now, in fact, there’s a optimistic facet to this as a result of habits can lower each methods. Simply 45 minutes of train a number of days per week if completed for lengthy sufficient, can completely rework your physique. half-hour of studying per day over time can flip you into an professional in absolutely anything.
You would possibly wanna study an hour or two of extra work per day. Then your friends may help you outproduce them by a somewhat massive order of magnitude. The truth is considering dim ideas simply doesn’t make issues occur. Our desires might affect what we’re able to, nevertheless it’s our habits that may in the end decide what sort of lives we reside.
Anybody can get energized by tantalizing visions. However only a few individuals can follow the day by day grind lengthy sufficient to really get there. Now, in the event you present me an ideal achiever in any discipline or exercise, I’ll present you a grasp of behavior. Somebody that has mechanically repeated the identical optimistic actions numerous 1000’s of occasions till lastly they’d produced one thing extraordinary, whether or not a talent, fortune, invention, or perhaps a chic relationship with one other particular person.
Controlling our habits may be arduous although as a result of some routines and actions are so ingrained that we discover ourselves virtually slaves to them unable to do something however mindlessly comply. And that leads me to one of many nice unsung advantages of utilizing weight loss plan and train to remain match. You see, it improves your behavior Mastery staying match teaches us behavior mastery.
In different phrases, it teaches us easy methods to management our habits, easy methods to break the dangerous ones and instill and shield the nice ones as a result of you’ll be able to’t overcome dangerous habits with voodoo rituals or exorcisms or self mort. You beat dangerous habits just by creating new habits patterns that overpower and override them.
Issues which can be extra compelling to you than the dangerous issues. So as an alternative of watching that hour of TV each evening unwind, you let off steam with an hour of weightlifting as an alternative. The enjoyment that’s usually offered by that 3:00 PM cookie snack may be changed by an equally pleasant apple with peanut butter.
And curiously sufficient, as soon as you identify a brand new sample of habits, it rapidly begins to really feel simply as automated because the previous one, regardless of how totally different it’s. And that is simply a type of. Psychological quirks, no matter we repeatedly do is what we need to proceed doing. Whether or not it’s consuming ice cream in entrance of the TV or hitting the treadmill for some late evening cardio, and on this method, reaching health objectives is definitely pretty simple.
It’s undoubtedly simple. You simply maintain doing the issues that begin to really feel increasingly more, proper? And you then make gradual and regular progress, and over time these small enhancements add as much as one thing extraordinary, even when the entire course of felt atypical and possibly even mundane. Once you do that although, you not solely present your self that you could change your habits patterns that you’re in management, however you additionally come to comprehend how highly effective your day by day routine actually is, and this then begins to mould different areas of your life.
You change into totally different than different individuals. When you can construct your behavior mastery, and once more, train and weight loss plan is a good way to strengthen that muscle, so to talk. You begin to take a look at all objectives that you’ve a bit of bit in a different way. You begin to notice that new undertakings require new habits and sometimes previous habits are gonna should go.
To make room, and also you additionally come to comprehend that the primary month or two of a brand new behavior is all the time the hardest. But when you will get over that preliminary hump, in the event you can clear that preliminary hurdle, it turns into a lot simpler as time goes on, as a result of it simply turns into increasingly more automated and acquainted and also you change into drawn.
To it naturally increasingly more. So if I’ve impressed you to get extra occupied with harnessing the facility of behavior in your life, I like to recommend you take a look at Charles duh Higg’s e-book, energy of Behavior, as a result of it is among the higher ones that I’ve learn on the topic, and it provides you with an in-depth understanding of how habits work and easy methods to get actually good at creating and sticking to good habits, and avoiding and breaking dangerous ones.
Alrighty. I hope you preferred what I selected for you from the facility of behavior, and in the event you did and also you wanna hearken to the entire thing, it was revealed in Might of 2018, so you’ll be able to go all the way in which again and discover that and test it out. 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 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 of bit, which in fact then makes it a bit of 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 on the whole, or in the event you. Uh, concepts or recommendations or simply suggestions to share.
Shoot me an e mail, mike muscle for all times.com, muscle f 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 little thing myself. I’m all the time searching for new concepts and constructive suggestions. So thanks once more for listening to this episode, and I hope to listen to from you quickly.
