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Hiya, that is muscle for all times and I’m Mike Matthews. Thanks for tuning in immediately for a brand new episode, a brand new Q and a episode the place I’m going to reply questions that folks 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 convey every thing 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 once you see the ask me a query story, submit your questions.
I attempt to assessment every thing. Typically I get lots and I can’t even get by means of all of them. However I do attempt to assessment most if not the entire questions after which select ones which are topical or that many different individuals are asking about or that I haven’t already. Answered many many occasions 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 sorts 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 obtainable Nicely 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 positive. So do no matter you want essentially the most. Though it’s best to know that I assume, technically the chilly plunge can be the worst choice in the event you had been attempting to maximise muscle development as a result of analysis reveals that often exposing your self to very Chilly temperatures, chilly water, or it might be chilly air, like within the case of cryotherapy after coaching can blunt muscle development as a result of it reduces entire physique irritation, which is usually a good factor.
However within the case of submit exercise is a nasty factor as a result of the inflammatory response. produced by coaching is a part of the physiological course of that leads to muscle development. So in the event you go straight out of your exercise when irritation ranges are elevated and once more that’s a very good factor into the bathtub of ice chilly water for let’s say not less than three minutes perhaps three to 5 minutes that’s a regular protocol and you’re.
Roughly absolutely immersing your physique within the water, let’s say not less than as much as your neck. That’s going to scale 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’s going to scale back muscle development to a point over time.
Now, that isn’t to say you possibly can’t achieve muscle in the event you try this. However If you’re an skilled weightlifter, it’s already actually onerous to achieve muscle. It’s important to practice onerous. It’s important to eat lots of meals. It’s important to be sure to’re getting loads of sleep, et cetera, et cetera. And you are attempting to get as jacked as you probably can.
I’d not suggest chilly plunging after your exercises as a daily exercise. Now if you wish to do it. Outdoors of, let’s say, the couple hours after your coaching. So perhaps you wish to do it earlier within the day otherwise you wish to do it a lot later within the day. Then that’s completely positive. Anyway, in order for sauna steam room after coaching, once more, both of these are positive.
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 nearly as good for cardio as strolling on a treadmill. Nicely, the stair stepper is often chosen for the decrease physique stimulus, typically for the glutes, and that’s positive, 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 Appropriately, the additional stimulus that you simply’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 big draw back and that’s that your muscle endurance goes to restrict how onerous you possibly can push your cardio. endurance. Whereas with a treadmill or a motorcycle, you possibly can higher concentrate on coaching your cardiovascular system. Uh, the, the main limiting issue goes to be your cardio and never your muscle endurance.
All proper. Hans Mamazni asks 48 12 months previous feminine persistently lifting, wanting slash feeling cumbersome, constructing an excessive amount of muscle. Wish to recomp query mark. Nicely, if you’re a muscular girl and you’re feeling cumbersome, the very first thing to do is simply Assess your physique fats degree. So if you’re above 25 p.c physique fats, I’d suggest weight-reduction plan all the way down to about 20 p.c after which reassessing your physique as a result of likelihood is you received’t really feel cumbersome anymore.
Now perhaps You favor to be at the next physique fats degree. Perhaps you like 25 to 30%. You prefer to be a little bit bit rounder. You prefer to have a much bigger butt. You prefer to have larger boobs. And at 25 to 30 p.c due to the quantity of muscle that you’ve got, you are feeling cumbersome. That’s potential. And if that’s the case, then you possibly can look into strategically.
shedding muscle to get to the place you wish to be to look the way in which that you simply wish to be, however likelihood is you received’t really feel the necessity to, until you might have simply been a really excessive responder to coaching and genetically you’re made to be large and robust and also you’ve gotten Huge and robust. And so even at 20%, though now you look tighter, perhaps a little bit bit extra athletic, you continue to really feel too muscular.
That’s potential, however it isn’t the norm. It’s the exception to the rule. Now, in the event you’re undecided how a lot physique fats you might have, what your physique fats proportion is, what proportion of your weight. Is physique fats and also you’re undecided the right way to precisely assess that head over to legionathletics. com seek for physique fats after which take a look at the article I wrote referred to as one of the best physique fats proportion calculator for women and men.
And also you’ll discover lots of 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. In case you 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 that clearly practice, you possibly can simply eyeball the place you’re at.
After which in the event you do certainly have to lose muscle, not less than in sure elements of your physique to realize the look that you really want, seek for legionathletics. com after which learn the article, the right 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 benefit to timing your dietary supplements akin to fish oil on a fasted abdomen?
Nicely, usually you wish to take dietary supplements with a blended meal as a result of the fats specifically that you’re consuming that’s within the meals that you simply’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, if you’re utilizing your him being since you are slicing, particularly in the event you’re a lean, eager to get actually lean, it may well assist fairly a bit.
It’s essential take it on a, on an empty abdomen. It’s important 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 substances 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 if you’re utilizing let’s say my pre exercise which accommodates beta alanine, it accommodates citrulline, it accommodates betaine and some different substances that once more will work equally effectively whether or not you’re fed or fasted.
And earlier than I transfer on, I ought to in all probability touch upon creatine as a result of individuals typically ask about creatine timing. Does it matter when’s one of the best time to take creatine? Nicely, it largely doesn’t matter. It’s simply essential to take it each day or not less than each different day. So let’s say not less than three to 5 days per week, I’d say ideally each 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 a very powerful level is simply taking it persistently, taking sufficient 5 grams a day. When you’re simply going for the physique comp and power advantages, if you wish to probably get pleasure from among the cognitive advantages which are popping out in an increasing number of analysis, you could have to take extra, uh, as much as 10 grams a day.
However, uh, dosing apart, consistency is, is a very powerful level. And as for timing, in the event you can take it with a submit exercise, meal that could be one of the best 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. Nicely, 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 not less than let’s say 14 to 16 energy per pound of physique weight per day.
So let’s be sure to’re not persistently in a calorie deficit is the important thing right here. And also you wish 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 help your physique’s pure manufacturing of testosterone.
The second level right here is to eat a balanced weight-reduction plan, so get about 30 p.c of these day by day energy from protein, 30 40 p.c from carbs, and 30 40 p.c 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’re 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 had been to eat nothing however pink meat for prolonged durations of time.
That will be unhealthy in your well being. I don’t suggest that, however I do suggest common average consumption of meat. I additionally suggest consuming loads of wholesome fat, avocados, nuts, seeds, olive oil. These are my go tos. You do wish to get some saturated fats in your weight-reduction plan as effectively, however you need it to be in all probability within the vary of 5 to 10 p.c of your whole day by day energy.
And it’s best to get there naturally if you’re often consuming meat, particularly if it’s leaner and if you’re additionally maintaining a healthy diet fat that do typically comprise a little bit little bit of saturated fats as effectively. After which there are just a few dietary supplements that you could think about including to your routine. The fundamentals are vitamin D, zinc and magnesium, and it’s best to in all probability be supplementing with these for different causes.
Uh, anyway, nevertheless, there are a number of different dietary supplements which are a little bit bit extra speculative or which have been 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 that will or might not provide help to. You may’t truthfully declare or or somebody like me couldn’t truthfully declare that these are quote unquote testosterone boosters. However when you’ve got low testosterone ranges, analysis reveals that a number of of them might assist. They usually’re not gonna harm. So the worst case situation is they simply don’t do something.
And a last and extremely underrated tip for sustaining increased testosterone ranges is reaching difficult targets. Analysis truly helps this. Wins which are produced by important effort can considerably improve testosterone ranges. They will additionally improve neural plasticity. They will 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 reaching tough, difficult targets. Along with the psychological rewards, do you know that research present that sleeping 5 hours as a substitute of eight hours per evening can improve muscle loss by as much as 2 hundred and thirty three p.c? 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 achieve fats and even makes you much less bodily enticing? The truth is that this. Your sleep hygiene is like your weight-reduction plan. It’s both working for or in opposition to you, enhancing or injuring nearly each side of your life.
And that’s why I simply launched a brand new and improved model of my sleep support complement, Lunar, which you could find 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 a substitute of implementing essential life-style habits for sleeping higher?
No, after all not, however analysis reveals that supplementation with the substances in Lunar can scale back the time that it takes to go to sleep, can enhance sleep high quality, it may well enhance restfulness after sleep. It will probably scale back signs of jet lag, it may well enhance reminiscence perform, and extra. That’s, Lunar is supposed to, anticipate it, complement your life-style, and provide help to 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’s best to know that if you’re not pleased with Lunar for no matter purpose, You may attain out to us and we offers you a full And immediate refund, no types, no mailing merchandise again to us.
We simply offer you your a refund. Wow, what an idea. Oh, and lastly, along with upgrading Lunar’s formulation, which you’ll find out about over at bilegion. com slash Lunar, Lunar 2. 0, as I’m calling it, is not a powder that it’s important to combine with water and drink, however as a substitute It’s a tasty, chewable pill that you could suck and snack on.
And the explanation we made that change is it helps you reduce your water consumption earlier than mattress, which may also help scale back nighttime wakings. And in case you didn’t know, in the event you do get up at evening to pee, it’s a good suggestion to limit your self to no extra Sipping on no matter you drink at evening, water, tea, no matter, inside a few hours of bedtime.
So I am going to mattress often 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, often water or chamomile tea, and simply sufficient to satiate my thirst. And because of that, easy change. I went from waking as much as pee in all probability two or 3 times per evening on common down to 1 on common, typically zero, and likewise the occasional two, however nearly by no means three.
Joshua Hageman 8481 asks, timeline in your power drink. Nicely, it’s at the moment wanting like April or Might. That’s when it must be out. And naturally it’s legions power drink. And in the event you’re not acquainted with Legion, that’s my sports activities vitamin firm, which you’ll take a look at 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’s going to 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, one in all my favourite adaptogens and cdp choline. And so principally as standard, I’ve spent as a lot as I probably can on this product, making it nearly 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 Might, it must be obtainable over at legionathletics. com and likewise announce it right here on the podcast when it’s prepared. Kale is bullshit asks the right way to cease snacking to deal with issues like boredom nervousness or apathy How about cease shopping for the potato chips and begin shopping for the kale chips as a substitute, you realize, paradoxically That’s not even nice recommendation as a result of the kale chips that I’ve seen and a few of them truly had been fairly good Do have fairly just a few 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 at all times discover their method to the fridge, proper? Linden Sepp asks, Did the considered competing in bodybuilding ever cross your thoughts? No, not likely. It’s simply not fascinating sufficient to me to need.
To pay the worth that you simply bought to pay to compete, particularly to compete naturally. For instance, in a case research that I learn a few years in the past with a pure bodybuilder who knew what he was doing, who went about it the suitable manner, who dieted over the course of many months and slowly whittled away his physique fats shops.
And naturally did lots of weightlifting, lots of 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 weight-reduction 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 had 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 convey his hormones again to a standard, wholesome. Degree. And naturally, then if you’re a dedicated bodybuilder and you’re pure and it’s going to take 5 or 6 months of weight-reduction plan to get again into stage form, then you definately principally 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 needed to reply. How do you overcome concern? Nicely, for me, just a few issues have helped. So one, I attempt to search for logical causes to consider in my capability to win.
I attempt to remind myself of previous successes in related circumstances. I attempt to discover different people who find themselves corresponding 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 prefer 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 snug 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 had been on the highest threat of contracting a critical sickness and probably dying had been already very unhealthy.
Uh, however as I used to be very wholesome, if I checked out that knowledge, it confirmed that COVID posed principally no threat statistically chatting with me. And so, I wasn’t afraid. I additionally prefer to get and keep in motion. I believe that being considerate is sweet, nevertheless it has to help motion. It has to propel motion, not impede motion.
Motion. And the explanation I believe that’s essential is we overcome obstacles. We overcome difficulties. We overcome fears by means of motion, not considering that’s the rule. Perhaps you possibly can discover some exceptions, however that’s the rule that’s the best methods to instantly face no matter is inflicting concern, nervousness, and work out how do I resolve this?
What actions can I take to negate or to remove this? Luke M81 asks ideas on this pink salt and honey pre exercise pattern. 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 positive as a pre exercise carbohydrate. The truth is, it’s perhaps even preferable to different types of carbohydrate which are extra filling as a result of with Honey, you’re not going to really feel something in your abdomen.
And I choose that once I’m coaching, particularly if it’s a, if it’s a harder coaching session, if I’m deadlifting or squatting, I prefer to have as little meals and even liquid in my abdomen as potential. I prefer to really feel principally nothing in my abdomen as a result of it tends to come back up, particularly once I’m deadlifting.
And so honey, would work simply positive in that regard. Nonetheless, you don’t want the pink salt. You don’t want the Himalayan salt. You don’t want any particular type of honey. The additional minerals within the salt are positive, however you’re going to get loads of minerals out of your weight-reduction plan in the event you’re consuming effectively, and any honey will work positive for simply offering glucose.
Matthew 1 0 asks, how do you keep motivated with all of it weight-reduction plan, train, et cetera, day in and time out? Nicely, my degree of motivation to do the assorted issues that I do ebbs and flows. Typically I’m extra motivated and excited and searching ahead to the issues. Typically I’m much less motivated and fewer excited and never wanting ahead to doing the issues.
And so, I don’t place a lot significance on motivation a method 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 a substitute, I simply follow my routine. I do the issues that I have to do once I have to do them. I don’t assume a lot about what I’ve to do within the subsequent one, two or three days that perhaps I actually don’t wish to do.
I simply take it sooner or later at a time, one motion at a time. And I additionally often discover that after I begin one thing perhaps that I actually didn’t wish to do after about 10 minutes or so of doing it. I get into a little bit little bit of a movement state. I get targeted and I discover some enjoyment in doing it. And even when that’s not the case, even when it’s simply not a type of days, I’m not going to be in any movement state and I’m not going to search out any enjoyment in many of the issues that I’ve to do.
All the time discover enjoyment in having performed the factor. So not less than there’s that to look ahead to. There’s the satisfaction of getting performed the factor. So it’s much like coaching. There are at all times exercises that you simply don’t wish to do. There are at all times exercises which are simply inordinately onerous. Each rep is difficult.
Each set is difficult. And also you simply need to type of rub some dust on it and grind your manner by means of. Even these exercises, although, at all times depart you feeling higher. You at all times really feel higher after you’ve performed the exercise in comparison with once you began the exercise or once you had been doing the exercise. After which there’s getting sufficient sleep, as a result of in the event you’re not getting sufficient sleep often, the RPE of life, the speed of perceived exertion, your notion of how onerous every thing is, goes out.
Manner, 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 often getting sufficient sleep. Nick v 351 asks, how essential are barbells in case your primary aim is hypertrophy?
I’ve seen lots of conflicting points. Information. Nicely, they aren’t terribly essential per se, however they’re very environment friendly for coaching and for rising muscle as a result of you possibly can practice a number of muscle teams at a time. Now that stated, usually, Barbell coaching is extra worthwhile for hypertrophy in learners 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 might have, uh, some muscle teams which have responded rather 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 isn’t optimum for hypertrophy to solely 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 standard physique constructing routine than a power routine or perhaps a energy constructing routine.
Pocket Adjunct asks, what are the best workout routines to construct up lagging or weak biceps? Nicely, you could find loads of viable biceps workout routines 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, principally each set ought to finish with no multiple good rep left, which means you possibly can not do multiple extra rep and you’ll simply go to absolute failure.
In principally each set if you wish to as effectively, until perhaps you’re hammering your biceps with like 20 to 25 units per week. Perhaps you’re not going to failure in all of these units, however you continue to can go to failure in lots of these units. And in the event you’re doing, let’s say, 6 to 9 units per week, you could have to do extra to develop your biceps.
But when it’s, let’s say, anyplace 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 possibly can not elevate that bar with good type 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’re. being sensible about it. You may practice a small muscle group just like the biceps to failure fairly often, far more typically than you’d practice your quadriceps to failure. You then would squat to failure, for instance. So essential to coach these biceps intensely.
And you realize that you’re getting near failure when the rep pace has slowed down. lots. So let’s say you begin out curling at one second to the highest of the curl and then you definately’re decreasing it. And once you get near failure, it’s going to be like one and a half seconds, or perhaps even two seconds to, to get the burden up.
And so when you’ve got not seen a big slowdown in your reps you wish to maintain going even when your biceps are burning and It’s painful and also you wish to cease you aren’t there but. Hold going Okay, so the second mistake that I typically see isn’t utilizing heavier weights So I imply, let’s say anyplace from 4 to eight reps per set now It’s to not say that you might want to do each set in that rep vary or that try to be doing each set in that rep vary, nevertheless, I Normally see individuals coaching their biceps with a lot lighter weights, 12, 15, 20 plus reps per set, and there’s nothing inherently incorrect 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’d suggest 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 perhaps round 12 to fifteen reps per set.
Nicely, 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 simply don’t miss new episodes. And it additionally helps me as a result of it will increase the rankings of the present a little bit bit, which after all then makes it a little bit bit extra simply discovered by different individuals who might prefer it simply as a lot as you.
And in the event you didn’t like one thing about this episode or concerning the present on the whole, or when you’ve got Uh, concepts or ideas 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. Perhaps what you’d prefer to see me do sooner or later.
I learn every thing myself. I’m at all times searching for new concepts and constructive suggestions. So thanks once more for listening to this episode and I hope to listen to from you quickly.
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