Howdy, that is muscle for all times and I’m Mike Matthews. Thanks for tuning in at the moment for a brand new episode, a brand new Q and a episode the place I’m going to reply questions that individuals have requested me over on Instagram. What I do is each week or each different week, I put up a narrative asking for questions. I get a bunch of questions.
I reply a bunch of questions there on Instagram, after which I 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 while you see the ask me a query story, submit your questions.
I attempt to overview every thing. Generally I get loads and I can’t even get by all of them. However I do attempt to overview most if not the entire questions after which select ones which might be 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 varieties of cardio What girls ought to do if they’re feeling too cumbersome the quickest methods to naturally enhance testosterone ranges When my power drink goes to be obtainable Properly legions power drink And lots of extra.
Alrighty, let’s begin with TJS 90 who asks sauna, steam room, chilly plunge after weightlifting, good or dangerous. All are wonderful. So do no matter you want essentially the most. Though you must know that I suppose, technically the chilly plunge can be the worst possibility for those who had been making an attempt to maximise muscle development as a result of analysis exhibits that commonly 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 could be 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 ends in muscle development. So for those who 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 at the least three minutes perhaps three to 5 minutes that’s a typical protocol and you’re.
Roughly absolutely immersing your physique within the water, let’s say at the least as much as your neck. That’s going to scale back that submit exercise irritation. And for those who do it right here and there, it’s not going to matter. However for those who do it after each exercise, it’s going to scale back muscle development to some extent over time.
Now, that isn’t to say you may’t acquire muscle for those who do this. However If you’re an skilled weightlifter, it’s already actually exhausting to realize muscle. You need to prepare exhausting. You need to eat plenty of meals. You need to be sure to’re getting loads of sleep, et cetera, et cetera. And you are attempting to get as jacked as you presumably can.
I’d not advocate chilly plunging after your exercises as an everyday exercise. Now if you wish to do it. Exterior 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 wonderful. Anyway, in order for sauna steam room after coaching, once more, both of these are wonderful.
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. Properly, the stair stepper is normally chosen for the decrease physique stimulus, typically for the glutes, and that’s wonderful, but it surely’s in all probability pointless and even unproductive for those who’re simply coaching your decrease physique sufficient, and for those who’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 major draw back and that’s that your muscle endurance goes to restrict how exhausting you may push your cardio. endurance. Whereas with a treadmill or a motorbike, you may higher concentrate on coaching your cardiovascular system. Uh, the, the most important limiting issue goes to be your cardio and never your muscle endurance.
All proper. Hans Mamazni asks 48 12 months outdated feminine constantly lifting, trying slash feeling cumbersome, constructing an excessive amount of muscle. Wish to recomp query mark. Properly, in case you are a muscular girl and you feel cumbersome, the very first thing to do is simply Assess your physique fats degree. So in case you are above 25 p.c physique fats, I’d advocate weight-reduction plan right down to about 20 p.c after which reassessing your physique as a result of chances are high you gained’t really feel cumbersome anymore.
Now perhaps You favor to be at a better physique fats degree. Possibly you like 25 to 30%. You wish to be a little bit bit rounder. You wish to have a much bigger butt. You wish to have larger boobs. And at 25 to 30 p.c due to the quantity of muscle that you’ve, you’re 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 best way that you simply wish to be, however chances are high you gained’t really feel the necessity to, until you’ve got simply been a really excessive responder to coaching and genetically you’re made to be huge and robust and also you’ve gotten Massive 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, for those who’re undecided how a lot physique fats you’ve got, what your physique fats proportion is, what proportion of your weight. Is physique fats and also you’re undecided tips on how 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 the perfect physique fats proportion calculator for women and men.
And also you’ll discover plenty of info in that article. You’ll discover a calculator, however you’ll additionally discover some completely different charts and a few footage which. actually is all most individuals want. In case you have correct footage of various physique fats ranges in people who find themselves slot in individuals who have a bit extra muscle than the common one who clearly prepare, you may simply eyeball the place you’re at.
After which for those who do certainly have to lose muscle, at the least in sure elements of your physique to attain the look that you really want, seek for legionathletics. com after which learn the article, tips on how to lose muscle mass. You don’t. need after which in parentheses make sure muscle tissue smaller. Okay. We have now H feather asks, is there any advantage to timing your dietary supplements comparable to fish oil on a fasted abdomen?
Properly, typically 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. completely different vitamins, however there are exceptions of that. So that you’ll him being, for instance, in case you are utilizing your him being since you are slicing, particularly for those who’re a lean, desirous to get actually lean, it may possibly assist fairly a bit.
It is advisable to take it on a, on an empty abdomen. You need to be in a fasted state as a result of in case your insulin ranges are elevated, it fully negates your him beans, fats burning and fats loss. advantages. After which lastly, there are dietary supplements like completely different amino acids that work equally effectively, whether or not they’re taken with meals or with out meals, like the kind of components that you’d discover in a pre exercise.
So that you’re going to take that for a exercise, clearly, however you don’t have to make sure that you’re fed or fasted in case you are utilizing let’s say my pre exercise which comprises beta alanine, it comprises citrulline, it comprises betaine and some different components 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 folks typically ask about creatine timing. Does it matter when’s the perfect time to take creatine? Properly, it principally doesn’t matter. It’s simply necessary to take it day by day or at the least each different day. So let’s say at the least three to 5 days per week, I’d say ideally day by day.
However for those who 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 constantly, taking sufficient 5 grams a day. If you happen to’re simply going for the physique comp and power advantages, if you wish to presumably get pleasure from among the cognitive advantages which might be popping out in increasingly more analysis, chances are you’ll 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, for those who can take it with a submit exercise, meal which may be the perfect time to take it to get the utmost quantity of physique comp and efficiency advantages out of it. However that isn’t 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. Properly, the primary one is to just be sure you 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 at the least let’s say 14 to 16 energy per pound of physique weight per day.
So let’s be sure to’re not constantly in a calorie deficit is the important thing right here. And also you wish to ensure that most of these energy are coming from a wide range of nutritious and comparatively unprocessed meals. So that you’re getting loads of vitamins that assist your physique’s pure manufacturing of testosterone.
The second level right here is to eat a balanced 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 be sure you 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, hen, 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 isn’t dangerous to your well being. Now, for those who had been to eat nothing however crimson meat for prolonged durations of time.
That may be dangerous to your well being. I don’t advocate that, however I do advocate common reasonable consumption of meat. I additionally advocate 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 you must get there naturally in case you are commonly consuming meat, particularly if it’s leaner and in case you are additionally maintaining a healthy diet fat that do typically include a little bit little bit of saturated fats as effectively. After which there are a number of dietary supplements that you may take into account including to your routine. The fundamentals are vitamin D, zinc and magnesium, and you must in all probability be supplementing with these for different causes.
Uh, anyway, nevertheless, there are a number of different dietary supplements which might be a little bit bit extra speculative or which were proven to extend testosterone in males who’ve low testosterone, however not as a lot. In males with wholesome ranges of testosterone. So, for instance, the aspartic acid ashwagandha fenugreek tonkat Ali boron DHEA.
These are all dietary supplements which will or could not allow you to. You possibly can’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 exhibits that a number of of them could assist. And so they’re not gonna damage. So the worst case state of affairs is they only don’t do something.
And a ultimate and extremely underrated tip for sustaining larger testosterone ranges is attaining difficult targets. Analysis really helps this. Wins which might be produced by vital effort can considerably enhance testosterone ranges. They’ll additionally enhance neural plasticity. They’ll enhance stress resilience, whereas winds that come simple don’t appear to have all these results within the physique.
So these are physiological rewards for attaining tough, difficult targets. Along with the psychological rewards, do you know that research present that sleeping 5 hours as an alternative of eight hours per evening can enhance 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 beneath sleeping additionally makes it simpler to realize 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 towards you, enhancing or injuring nearly each facet of your life.
And that’s why I simply launched a brand new and improved model of my sleep assist complement, Lunar, which yow will discover over at buylegion.com/lunar. That’s B U Y Legion.com/lunar. Now, why must you spring for a bottle or three? Is it since you want dietary supplements to sleep effectively? Or that you may simply take dietary supplements as an alternative of implementing necessary way of life habits for sleeping higher?
No, in fact not, however analysis exhibits that supplementation with the components in Lunar can scale back the time that it takes to go to sleep, can enhance sleep high quality, it may possibly enhance restfulness after sleep. It will probably scale back signs of jet lag, it may possibly enhance reminiscence perform, and extra. That’s, Lunar is supposed to, look forward to it, complement your way of life, and allow you 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, you must know that in case you are not proud of Lunar for no matter motive, You possibly can attain out to us and we gives you a full And immediate refund, no varieties, no mailing merchandise again to us.
We simply provide you with your a reimbursement. Wow, what an idea. Oh, and lastly, along with upgrading Lunar’s formulation, which you’ll study over at bilegion. com slash Lunar, Lunar 2. 0, as I’m calling it, is not a powder that you must combine with water and drink, however as an alternative It’s a tasty, chewable pill that you may suck and snack on.
And the rationale we made that change is it helps you reduce your water consumption earlier than mattress, which may help scale back nighttime wakings. And in case you didn’t know, for those who 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 normally round 11 and I begin my, my sipping protocol in all probability round 8 PM. So after 8 PM, I’m not taking full drinks of something. I’m simply sipping on one thing, normally water or chamomile tea, and simply sufficient to satiate my thirst. And because of that, easy change. I went from waking as much as pee in all probability two or thrice per evening on common down to 1 on common, generally zero, and likewise the occasional two, however nearly by no means three.
Joshua Hageman 8481 asks, timeline in your power drink. Properly, it’s at the moment trying like April or Might. That’s when it must be out. And naturally it’s legions power drink. And for those who’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 available on the market. And as for the formulation, it has caffeine, in fact, 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 regular, I’ve spent as a lot as I presumably can on this product, making it nearly as good as I can presumably 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 tips on how to cease snacking to deal with issues like boredom anxiousness or apathy How about cease shopping for the potato chips and begin shopping for the kale chips as an alternative, you already know, paradoxically That’s not even nice recommendation as a result of the kale chips that I’ve seen and a few of them really had been fairly good Do have fairly a number of energy as effectively due to the oil that’s utilized in making them So my precise tip is to get and keep busy With actually something.
That’s a simple, simple approach to enhance dietary adherence as a result of the idle thoughts is the satan’s workshop in all that. Idle fingers 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 attention-grabbing 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 best approach, who dieted over the course of many months and slowly whittled away his physique fats shops.
And naturally did plenty of weightlifting, plenty 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 possibly can’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. Stage. And naturally, then in case you are a dedicated bodybuilder and you’re pure and it’s going to take 5 – 6 months of weight-reduction plan to get again into stage form, you then principally have to simply begin weight-reduction plan once more.
So that you lastly really feel higher. You lastly really feel regular once more. And now it’s time to repeat the method. Not for me. I’ve one other query right here from Lindensep that I wished to reply. How do you overcome concern? Properly, for me, a number of issues have helped. So one, I attempt to search for logical causes to imagine 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 similar to me who’ve gained in related circumstances to the place I may plausibly ask the query, Hey, if they will do it. Why can’t I and so forth. I additionally wish to search for logical explanation why fears are unwarranted.
So I look to information. I look to possibilities with COVID, for instance, by the tip of 2020, there was sufficient information for me to really feel comfy with the state of affairs so far as my private well being was involved, as a result of it was already clear within the information at that time that the individuals who had been on the highest threat of contracting a critical sickness and presumably dying had been already very unhealthy.
Uh, however as I used to be very wholesome, if I checked out that information, it confirmed that COVID posed principally no threat statistically chatting with me. And so, I wasn’t afraid. I additionally wish to get and keep in motion. I believe that being considerate is nice, but it surely has to assist motion. It has to propel motion, not impede motion.
Motion. And the rationale I believe that’s necessary is we overcome obstacles. We overcome difficulties. We overcome fears by motion, not considering that’s the rule. Possibly you possibly can discover some exceptions, however that’s the rule that’s the best methods to straight face no matter is inflicting concern, anxiousness, and determine how do I resolve this?
What actions can I take to negate or to get rid of this? Luke M81 asks ideas on this pink salt and honey pre exercise development. Clearly it sounds foolish, nevertheless, I’ll give the satan its due. The sodium can provide you a greater pump. The honey can perform simply wonderful as a pre exercise carbohydrate. In truth, it’s perhaps even preferable to different types of carbohydrate which might be extra filling as a result of with Honey, you’re not going to really feel something in your abdomen.
And I desire that after I’m coaching, particularly if it’s a, if it’s a harder coaching session, if I’m deadlifting or squatting, I wish to have as little meals and even liquid in my abdomen as potential. I wish to really feel principally nothing in my abdomen as a result of it tends to come back up, particularly after I’m deadlifting.
And so honey, would work simply wonderful in that regard. Nonetheless, you don’t want the pink salt. You don’t want the Himalayan salt. You don’t want any particular form of honey. The additional minerals within the salt are wonderful, however you’re going to get loads of minerals out of your weight-reduction plan for those who’re consuming effectively, and any honey will work wonderful 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? Properly, my degree of motivation to do the assorted issues that I do ebbs and flows. Generally I’m extra motivated and excited and searching ahead to the issues. Generally I’m much less motivated and fewer excited and never trying ahead to doing the issues.
And so, I don’t place a lot significance on motivation a 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 an alternative, I simply persist with my routine. I do the issues that I have to do after 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 in the future at a time, one motion at a time. And I additionally normally 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 circulation 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 circulation state and I’m not going to search out any enjoyment in many of the issues that I’ve to do.
At all times discover enjoyment in having carried out the factor. So at the least there’s that to sit up for. There’s the satisfaction of getting carried out 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 might be simply inordinately exhausting. Each rep is difficult.
Each set is difficult. And also you simply should form of rub some filth on it and grind your approach by. Even these exercises, although, at all times go away you feeling higher. You at all times really feel higher after you’ve carried out the exercise in comparison with while you began the exercise or while you had been doing the exercise. After which there’s getting sufficient sleep, as a result of for those who’re not getting sufficient sleep commonly, the RPE of life, the speed of perceived exertion, your notion of how exhausting every thing is, goes out.
Approach, approach up. And conversely, for those who’re getting sufficient sleep, the RPE of life goes approach 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 ensure that I’m commonly getting sufficient sleep. Nick v 351 asks, how necessary are barbells in case your principal purpose is hypertrophy?
I’ve seen plenty of conflicting points. Information. Properly, they aren’t terribly necessary per se, however they’re very environment friendly for coaching and for rising muscle as a result of you may prepare a number of muscle teams at a time. Now that mentioned, typically, Barbell coaching is extra useful for hypertrophy in rookies and intermediate weightlifters than superior weightlifters, principally due to the sheer quantity of quantity that’s required for superior weightlifters to develop, particularly in cussed muscle teams.
And all of us have these cussed muscle teams that simply don’t reply effectively to coaching. And hopefully you’ve got, uh, some muscle teams which have responded 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.
In fact, they will, however there’s a level the place it isn’t optimum for hypertrophy to solely work with Barbells and even principally work with barbells. When a complicated weightlifter needs to prioritize hypertrophy, it’s in all probability in very particular muscle teams, their coaching must look far more like a conventional physique constructing routine than a power routine or perhaps a energy constructing routine.
Pocket Adjunct asks, what are the best workouts to construct up lagging or weak biceps? Properly, yow will discover loads of viable biceps workouts on-line, however there are two widespread errors that I see, and I’m going to reply this query this manner. So the primary one is Not coaching shut sufficient to failure and with a small muscle group just like the biceps, principally each set ought to finish with no a couple of good rep left, which means you possibly can not do a couple of extra rep and you may 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. Possibly you’re not going to failure in all of these units, however you continue to can go to failure in plenty of these units. And for those who’re doing, let’s say, 6 to 9 units per week, chances are you’ll 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 may not raise that bar with good type and the bar has not simply slowed down, it has come to a cease.
That’s failure. And you then would finish that set. As long as you’re. being good about it. You possibly can prepare a small muscle group just like the biceps to failure fairly often, far more typically than you’d prepare your quadriceps to failure. You then would squat to failure, for instance. So crucial to coach these biceps intensely.
And you already know that you’re getting near failure when the rep velocity has slowed down. loads. So let’s say you begin out curling at one second to the highest of the curl and you then’re decreasing it. And while 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 major 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. Maintain going Okay, so the second mistake that I typically see just 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 have to do each set in that rep vary or that you ought to be doing each set in that rep vary, nevertheless, I Normally see folks coaching their biceps with a lot lighter weights, 12, 15, 20 plus reps per set, and there’s nothing inherently flawed with that, however a wide range of rep ranges seems to work finest with sure muscle teams specifically, together with the biceps and the calves.
Analysis has proven that. So what I’d advocate is doing a number of units per week and let’s say the rep vary of 4 to 6 reps per set, pushing proper as much as failure. Then a number of units per week. Uh, let’s say someplace between eight and 10 reps per set. After which additionally a number of units per week with, let’s say perhaps round 12 to fifteen reps per set.
Properly, I hope you appreciated this episode. I hope you discovered it useful. And for those who 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 little bit bit, which in fact then makes it a little bit bit extra simply discovered by different individuals who could prefer it simply as a lot as you.
And for those who didn’t like one thing about this episode or in regards to the present normally, or when you’ve got Uh, concepts or solutions or simply suggestions to share, shoot me an electronic mail, Mike at muscleforlife. com muscleforlife. com and let me know what I may 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 thing myself. I’m at all times in search of new concepts and constructive suggestions. So thanks once more for listening to this episode and I hope to listen to from you quickly.
