Ep. #1097: Q&A: Excessive Ldl cholesterol in Health, Balancing Cardio and Bulking, Efficient Coaching Splits, & Extra

Good day. Good day. I’m Mike Matthews. Thanks for becoming a member of me right now for one more episode of Muscle for Life, one other q and a episode the place I reply all types of questions that individuals have requested me over on Instagram. Come observe me at Muscle for Life Health if you wish to ask me questions. Each Wednesday, often I publish a narrative with the little.

Questions sticker. I get a bunch of questions. I am going by them and I reply ones which might be topical or that I haven’t answered one million instances earlier than or which might be simply attention-grabbing to me, and I reply them briefly there on Instagram. After which I carry the whole lot over right here to the podcast the place I can reply the questions in additional element and share the knowledge.

With all of my beautiful listeners such as you, and so in right now’s episode, I’m answering questions on my favourite exercise cut up. If I think about excessive ldl cholesterol and excessive LDL ldl cholesterol specifically an issue, or whether it is fully overblown, if you ought to be doing cardio. If you are lean bulking, I reply a query about water ingesting.

What’s one of the best ways to go about it? What’s water ingesting 1 0 1? What does that appear like? Uh, I’ve a query right here about reducing on t r t. Is it considerably completely different than reducing naturally? I reply a query about coaching to failure. How usually do you have to be coaching to failure on what workout routines and why?

I discuss methods to treatment uneven power between the appropriate and the left sides of the physique and extra. Ahmed l Curdy asks ideas on Andrew Tate, the highest G. Nicely, I haven’t paid an excessive amount of consideration to his messages. I’ve seen a few of his stuff pop up on social media, however from what I’ve seen, Andrew has simply been good at saying some clearly true issues in very inflammatory ways in which then generate controversy.

And battle, and that in flip generates lots of consideration and lots of followers. And except for that, Andrew Tate appears to be simply one other flamboyant, degenerate, preying on insecure younger males who want they too may very well be fla flamboyant, degenerates. Callum Moore 93 asks, so long as you do similar units per week, does it matter on hitting physique half a few times?

If you’re new to power coaching, then nobody exercise per week per muscle group goes to work equally effectively as two or extra exercises per week. Per muscle group, as long as the weekly quantity is equated and if you happen to’re new, you actually don’t have to be doing greater than 10 to at most 12 exhausting units per main muscle group per week to maximise muscle and power achieve, at the least for the primary six months, minimally, probably eight, even 12 months, relying on how responsive your physique is to coaching.

And you are able to do all of these units in a single exercise, like with a bro cut up or a physique half cut up, a chest exercise, for instance, that entails 10 exhausting units to your chest, and even 12 exhausting units to your chest. That’s not optimum. It’s most likely greatest if you happen to keep on with eight to 10, at the least not more than eight to 10 exhausting units for a person muscle group in a exercise.

However I wouldn’t say that 12, doing 12 is a mistake now, doing 15, doing 20, doing 25 exhausting units for a person muscle group in a single exercise is a mistake. In order that’s the, the beginner situation. Now, in case you are a extra skilled weightlifter, if in case you have been coaching for at the least let’s say, a few years now, and also you’ve gained fairly a little bit of muscle and power, your muscle tissues are going to reply higher to 2 exercises per week quite than one.

If the amount is above, say, 10 to 12 exhausting units, Per week for no matter muscle teams we’re speaking about. And ultimately it’s important to do this a lot weekly quantity to maintain making progress. And so if you wish to optimize your progress, then it’s important to begin coaching at the least the muscle teams that you simply care essentially the most about, at the least.

Twice per week. Chris Max 1664 asks, you suggest Die with Zero and it was eye-opening. Some other suggestions? Certain. Proper off the highest of my head, essentialism. The one factor, the magic of pondering Large and the struggle of artwork. Deb Jay Yaar asks, I’ve hypertension and was extreme three months again. I need to get again into coaching.

Protected to do effectively. Coaching acutely raises blood stress, however analysis exhibits that it chronically lowers blood stress, so often individuals with hypertension are suggested. Train. Nevertheless, test along with your physician earlier than beginning again up as a result of your circumstances might contradict my suggestion.

Train could also be contraindicated in your circumstances. These are often fringe instances, however once more, test along with your physician first. Dilly dally dance. Asks, I bought a cycle desk and as I’m in lively as a result of work, sensible choice as a substitute of steps to get in day by day motion. Sure, completely. That’s a good way to make reducing simpler or sustaining simpler as a result of you possibly can simply burn an additional three to 500 energy per day with a cycle desk just a little.

Cycle gadget that you simply sit on whilst you work, and that simply means that you’re going to be capable of eat extra meals while you’re reducing, which implies much less starvation means fewer cravings. It means extra sustainability, extra consistency. Equally, extra meals when sustaining is mostly higher. It makes it simpler to keep up your physique, and also you most likely are going to note extra vitality than with much less meals, higher exercises than with much less meals, probably higher preserve.

Features important beneficial properties, as they are saying, that means sluggish and regular, muscle progress, sluggish and regular power achieve. And if you happen to wanna be taught extra about this level specifically, why extra meals often means higher outcomes. If you happen to can eat extra meals when reducing, if you happen to can eat extra meals when sustaining, which implies it’s important to transfer extra.

Is finally what it’s important to do is it’s important to counterbalance the additional meals with additional exercise. But when you are able to do that, it typically means higher outcomes. And to be taught why, head over to legion athletics.com. Seek for vitality flux and browse the article I wrote on vitality flux. Okay, Elias Ali Yusef asks Efficient decrease chest train solutions, flat bench.

Works the decrease chest lots, however then additionally the decline bench is nice for focusing on that portion of the chest. Nevertheless, it does include a diminished vary of movement, so it’s most likely just a little bit much less efficient for total chest coaching in comparison with the flat barbell bench press. Even when you think about the truth that you possibly can carry extra weight on the decline bench press dips are additionally nice for focusing on the decrease chest in addition to low flies.

Fintan Meher asks, treatment for uneven power on proper and left sides, particularly rose biceps curls. So my first tip right here is to start out units of unilateral workout routines along with your weaker facet. So then these units finish when the weaker facet. Is drained or fails and it prevents you from doing extra reps on the stronger facet.

If you happen to begin with the stronger facet, that’s what’s going to occur inevitably, is over time you’re gonna rack up extra reps, extra quantity for that stronger facet, and that’s going to perpetuate the imbalance. However if you happen to begin with the weaker facet, you’re now going to be limiting the amount of your stronger facet to what your weaker facet can deal with.

Okay. My subsequent tip is to do an additional set of unilateral workout routines for the weaker facet. Per exercise or per week, relying on what number of exercises you’re doing, I might not do greater than most likely three additional units per week for the weaker facet. And something from say one to a few additional units for the weaker facet per week is sufficient to assist appropriate that imbalance.

It’s gonna take just a little bit, however. It is going to appropriate if you happen to do additional quantity for the weaker facet, and that’s it. You simply proceed that means till the imbalance is corrected. Fairly easy. Gina das asks, how usually ought to I take units to failure? Now, first we now have to outline failure as a result of typically individuals distinguish between muscular failure and technical failure.

Muscular failure is the place you merely can’t full one other. Rep, even with dangerous kind, you possibly can’t transfer the burden anymore. You possibly can’t transfer the machine, the barbell, the dumbbell, no matter. And technical failure is the purpose the place you possibly can’t full a rep with good approach the place your approach breaks down as a result of the set has gotten that troublesome and you possibly can end.

That rep that you simply now are breaking down your kind on. Perhaps you possibly can get one rep, possibly, possibly two extra, however they’d be sloppy. That will be technical failure. Now, in precise apply, technical failure and muscular failure often occur on the similar time. On the level the place your kind is breaking down, you often can’t full the rep totally.

There are exceptions, possibly on sure workout routines, however on many workout routines. As soon as you possibly can’t keep it up with correct kind, it’s often since you merely can’t transfer the burden anymore. So in my reply, I’m going to be referring to the purpose of muscular failure the place you can’t transfer the burden anymore. And once more, for most individuals, that’s additionally when you possibly can’t full a rep with good kind, you merely need to cease.

Now, some individuals listening may discover that. Muscular failure and technical failure don’t coincide for them. With lots of workout routines, with lots of workout routines, their kind begins to interrupt down. It’s getting ugly, however they will grind by that rep, possibly even grind by one other rep that’s even uglier, and that’s high-quality.

If you happen to’re a type of individuals, you possibly can nonetheless perceive my reply within the context of true muscular failure. So, You have got grinded by one rep, it’s gotten just a little bit sloppy and also you’re grinding by the subsequent rep and it’s even sloppier and also you merely can’t transfer the burden anymore. So how usually do you have to prepare to that time?

Nicely, you don’t need to do it at to get into nice form, however often going to muscular failure on some workout routines can make sure that you’re coaching exhausting sufficient, and it might additionally preserve your notion of proximity to failure. Correct. And that’s essential as a result of as you turn into a extra skilled weightlifter for working units to be maximally efficient, they do have to be near failure.

You don’t need to go to failure, however you might want to be inside a rep or two or max three of failure to supply a a powerful coaching stimulus. If you happen to do an excessive amount of coaching effectively away from failure, let’s say 4 plus reps away from failure. You will get a pump, you possibly can sweat, you possibly can transfer your physique. You possibly can really feel such as you’ve labored out, however you’re virtually actually not going to make any progress in case you are an skilled weightlifter.

If you’re model new to coaching, positive that may work for a bit, however then there’s a degree most likely inside your first six months the place you will have to start out coaching nearer to failure with the identical workout routines. The identical quantity of quantity, the identical programming, however now it’s important to begin coaching a bit extra intensely.

You must push nearer to failure, or you’ll not discover any progress, whilst a beginner. In order a normal rule to maintain your coaching efficient, you need to finish most of your units on most of your workout routines with at the least one good rep left, that means on the finish of the set you possibly can have achieved. Not less than yet one more good rep earlier than you’ll’ve failed.

So let’s say you’re squatting and it’s actually troublesome and also you grind out a rep and also you ask your self, what number of extra good reps may I do? And also you assume, I feel I can get yet one more. If I actually pushed and also you finish the set there, if you happen to had been to check it, you need to be capable of get that one further rep. However then if you happen to tried to get yet one more rep, you’ll fail.

That’s. One rep in reserve, one r a r, and that’s the most depth that I might suggest and that I am going on an train like a squat, and I don’t do that each week essentially. Plenty of my squatting is. In all probability extra with like two good reps left the place I may get two extra reps if I actually pushed for it.

And if I’m doing three or 4 units of squatting in a single exercise, possibly that first or final set, relying on how I’m programming, it is perhaps one rep shy of failure. So I’m pushing actually near failure, however not all units. And never each week, similar factor would go for the deadlift. And to be clear, I by no means pushed to muscular failure on these workout routines anymore.

I did 10 years in the past once I was. Bodily invincible. Now, I don’t assume it’s definitely worth the threat. It’s simply not a sensible technique to prepare. Given my circumstances and my targets, I’m not attempting to turn into a aggressive power athlete, for instance, and so I don’t push to technical failure on these workout routines both as a result of it’s not definitely worth the threat.

I fully disagree with individuals who argue that cheat reps are an efficient device for breaking by plateaus or producing further hypertrophy. With workout routines just like the squat, the deadlift, the overhead press, even the bench press with the biceps curl. Okay, high-quality. In case your kind just isn’t breaking down just a little bit towards the top of a set of biceps curls, you’re most likely not working exhausting sufficient.

That doesn’t imply you ought to be utilizing dangerous kind, however the closing repper to of a biceps curls set shouldn’t appear like the primary repper two. It shouldn’t be as quick, it shouldn’t be as exact as easy the ultimate. Reper two of many isolation workout routines and simply many workout routines typically ought to look just a little bit uglier.

Not dangerous kind per se, not uncontrolled, however simply not as elegant as the primary couple of reps. So anyhow, coming again on matter right here, squat and deadlift don’t go to muscular failure mainly ever. That’s my suggestion. Don’t go to technical failure mainly ever. Bench press, overhead press, you possibly can push to muscular failure or technical failure on occasion.

You probably have a purpose to, like possibly you’re doing a rep max take a look at to find out your new one RMS for programming, like possibly you’re following my Past greater than your stronger program. If you happen to’re on a bench press, I do suggest having a spotter for that. If you happen to don’t need to do this, there’s nothing flawed with that.

You possibly can. And all units of bench urgent and overhead urgent with at the least one good rep left, even if you end up rep max testing, after which you possibly can simply credit score your self with the rep. That’s personally what I do. After which with most isolation workout routines, once more, you don’t need to push two muscular failure or technical failure, however if you happen to do it, let’s say one set per exercise per main muscle group, it’s on an isolation train.

It’s protected. That isn’t going to be dangerous, and it could really assist just a little bit if nothing else. Once more, it could simply make it easier to keep in mind how exhausting it’s important to push to get to failure, what that looks like. It’s not simply when the train begins feeling exhausting, when your muscle tissues begin burning, when the bar or the dumbbell or the machine begins to decelerate.

Now all of these issues have already occurred, and you then nonetheless can get one other rep or two or three. They only get sluggish and troublesome and ugly, and that’s okay. What number of energy do you have to eat to achieve your health targets quicker? What about your macros? What sorts of meals do you have to eat, and what number of meals do you have to eat every single day?

Nicely, I created a free 62nd weight loss program 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 program plan.

Go to Muscle for all times.present/weight loss program quiz Muscle foor life present slash weight loss program quiz now reply the questions and be taught what you might want to do within the kitchen to lose fats, construct muscle, and get wholesome. Holly Conn asks Opinions on barbell pads getting used for again squats. Nicely, it’s high-quality, however it’s pointless. If you happen to simply give your physique an opportunity to get used to the sensation of the barbell in your again, it will be uncomfortable, at the least for the primary few squat periods, possibly even the primary few weeks, after which it simply gained’t be anymore.

You’ll discover that someday. What was uncomfortable is simply comfy swiftly. And the identical factor with entrance squats. By the way in which, it’s very uncomfortable at first, the bar in your collarbone, in your shoulders, up in opposition to your throat, after which a month later it’s completely comfy. No ache, no issues.

I gone eye asks, ought to I progressively overload whereas reducing, or ought to I preserve R P E? Hello. And simply so what R p E is, that stands for rated Perceived exertion, which is only a means of measuring the depth of your coaching with power coaching, it’s how near failure are you coming in your units?

I want reps in reserve, r a r, simply because I feel it’s just a little bit extra intuitive and it’s simpler. For me to assume with what number of good reps left do I’ve? Somewhat than on a scale of 1 to let’s say 10, how troublesome was that set? And so my reply right here is, while you’re reducing, at all times preserve pushing for development as a result of what you’ll most likely discover is that you would be able to preserve making progress for at the least.

The primary few weeks, two weeks, three, possibly even 4 weeks of a minimize, otherwise you may be capable of make progress all through the whole lot of your minimize in case you are new, however if you happen to’re not new, and you can also make even small quantities of progress in your first few weeks. That’s nice since you are actually not dropping muscle in case you are getting stronger or having the ability to do extra reps with a given weight or following no matter development mannequin.

If you happen to’re making progress, you aren’t dropping muscle. And naturally that is without doubt one of the targets once we’re reducing, is to protect the muscle that we now have. Not that it’s straightforward to lose massive quantities of muscle while you’re reducing as a result of it’s not, you actually need to do lots of issues flawed, virtually attempt to lose lots of muscle.

But it surely nonetheless is smart to take easy actions that can protect the muscle that we now have. And coaching exhausting is one in all them. So push for progress while you’re reducing. JK Schneider 44 asks, reducing will on t R T in deficit. Any completely different than simply reducing usually? Nicely, if it’s true, t r t, which implies a smaller dose that retains your testosterone within the regular vary, even when it’s the excessive finish of regular, then no, it’s.

Probably not gonna be a lot completely different than reducing with regular T ranges which might be pure as a result of they’re most likely going to be related, even when, let’s say naturally any individual is in the midst of regular, possibly they’re skewed just a little bit towards the low facet of regular, and you then carry them from low facet of regular or center to excessive, possibly the low to excessive is gonna discover just a little bit extra vitality.

Of their exercises, possibly they’re gonna discover barely higher pumps, however it’s not going to be very important. And the one who goes from center to excessive goes to expertise even much less important advantages. They could not discover something in any respect. That mentioned, if it’s extra like steroids, which is what lots of people on social media are doing once they say t r t, so they’re utilizing massive doses that push their whole testosterone effectively past the highest finish of.

What is of course attainable? One thing round a thousand nanograms per deciliter, a thousand nanograms of testosterone per deciliter of blood. If you happen to’re at 2000 for instance, then sure, that’s going to make a distinction. Fats loss goes to be quicker and it’s mainly unattainable to lose Muscle and exercises are going to be considerably higher, higher efficiency, higher vitality ranges.

And energy will be even decrease whereas sustaining larger vitality ranges and sustaining muscle, sustaining exercise efficiency with even quicker fats loss. And in order that isn’t me saying that you need to do this, by the way in which, that isn’t a good suggestion. If you happen to wanna be taught extra. About my positions on T R T, who I feel it is smart for who it doesn’t make sense for.

What sorts of protocols make sense, what sorts of protocols don’t make sense? Head over to legion athletics.com and seek for t r t and also you’ll discover an article I wrote on it. Kayla Della Hunt asks any proof to the legs up on the wall, rest being raved about itemizing many advantages. Nicely, I, I’m positive many individuals are overselling this as a result of hype will get consideration and that will get shares and so forth, however it’s a great way to enhance circulation, and many individuals do say that it helps them calm down.

So if you happen to prefer it, preserve doing it. Melanie SLO asks, hydration, do you’ve got a rule or algorithm, resembling does seltzer rely what number of milliliters per kilogram? So ingesting water is fairly easy. Right here’s the crash course. You drink just a little little bit of water while you’re thirsty. You drink just a little little bit of water if you end up hungry as a result of it’d simply be thirst.

You drink just a little bit extra water while you sweat rather a lot and also you drink just a little bit extra water when your pee is a darker shade of yellow. And that’s it. No have to overcomplicate it. Mopar asks, do you cease strolling slash cardio when clear bulking? No. The truth is, I might suggest that you simply make your self do at the least an hour or two of cardio per week if you end up lean, bulking for just a few causes.

One is it’s good to your well being, it’s good to your wellbeing. Two is it could enhance power coaching by bettering your interset restoration. So what you’ll see is if you happen to enhance your cardiovascular health, you recuperate quicker in between your units, in your power coaching, and that may imply higher efficiency in these units, particularly with greater.

Compound workout routines. After which the third purpose is it’s gonna make the next minimize simpler. If you’re achieved lean bulking since you’re already within the behavior of doing cardio. Stella asks, do you think about larger ldl cholesterol a problem in case you are in any other case bodily in form? Sure, as a result of a considerable amount of scientific proof exhibits that top L D L raises the chance of coronary heart illness.

You must care about this. I imply, that is the overwhelming weight of the proof and a big physique of proof. Due to this fact, I do suggest that you simply care about maintaining your L LDL ranges between 100 and 130. And in case your LDL is larger than that, I like to recommend you’re taking actions to carry it down. And often that simply means consuming much less saturated fats.

And if you happen to wanna be taught extra about that, head over to legion athletics.com. Seek for saturated fats and take a look at an article I wrote known as Is Saturated Fats Dangerous for Your Well being? All proper. The Devoted Jacked asks your favourite exercise cut up. Nicely, for throughout balanced coaching, I like push pull legs base with additional work for shoulders and arms.

That’s been mainly greater lean or stronger and thinner, lean or stronger from the start, and I nonetheless actually take pleasure in that setup for specialization routines. If you need to blast a person muscle group, possibly two muscle teams, after which present the whole lot else with at the least sufficient quantity to only preserve your muscle and power.

Normally the simplest technique to do it’s to take a physique half cut up, which is often obligatory to start out with as a result of it’s important to get lots of weekly quantity into your goal muscle group or teams, after which form of mash that up with some higher decrease days that present your upkeep quantity for the non-target.

Muscle teams. So for instance, if you happen to wished to actually focus in your arms for a coaching block, your biceps and your triceps specifically, then in case you are an skilled weightlifter, which you most likely are, or at the least you ought to be, in case you are doing a specialization routine to your arms, you’re most likely going to need to do upward of 20 exhausting units per week to your biceps and your triceps.

And if you happen to’re specializing. In your arms in that coaching block? If it had been me setting it up, I might, particularly for myself, realizing my physique, and for most individuals, you’d need these to be direct units, not, okay. I did a set of barbell rows. I’m gonna rely that as a set of biceps as effectively, after all. It does stimulate the biceps, however not in the identical means and as successfully as a set of biceps curls.

Now, you may rely your barbell row as a half of a set towards your biceps, however once more, if it had been me and I used to be placing collectively a specialization routine for biceps and triceps, I might minimally be doing 15 exhausting units, direct units for biceps and triceps. Then possibly 5 extra units. For every, that are form of the spillover quantity from my pushing and pulling that I’d be doing to keep up my push and pull muscle tissues, my chest, my shoulders, my again muscle tissues.

And so if we glance, then what that may require programming smart, we have to do 15 exhausting units for biceps and triceps each week. We’re going to cut up that up into two or three exercise periods if we’re doing two periods at seven or eight units for every per session. That takes fairly a little bit of time. Even in case you are tremendous setting, even in case you are doing a set of biceps, resting about 60 seconds after which doing a set of triceps, which you are able to do successfully, that’s an efficient technique to superset that may be a, a helpful technique to superset quite than tremendous setting units of the identical muscle group.

Biceps and triceps carry out reverse actions and. Pairing these collectively can work effectively in case you are attempting to save lots of time. And if you happen to wanna be taught extra about that technique of tremendous setting and methods to do it appropriately and the way to not tremendous set. Head over to legion athletics.com. Seek for superset. Learn the article I wrote on it.

And so even with the tremendous setting of the biceps and the triceps, the 15 or so exhausting units that it’s important to do in that one exercise is 30 to most likely 45 minutes of labor, at the least half-hour of labor. And. You’ve solely educated your biceps and triceps, and it’s important to do this once more too. So two days outta your week with that setup are primarily arms days.

Now, you possibly can take the 15 exhausting units for biceps and triceps that it’s important to do each week, and you possibly can flip these into three exercises. You might do 5 units for biceps, 5 units for triceps, and you are able to do that 3 times per week, and that may take much less time, particularly if you happen to tremendous setted. Them, however it nonetheless takes a little bit of time.

That’s nonetheless 10 units that it’s important to just do to get your arm coaching achieved. And so my level with saying all that’s with out having these primarily simply arms, days, physique elements cut up, it is rather troublesome to program in sufficient quantity in case you are forcing your self to attempt to do full physique exercises or an higher decrease cut up or some other cut up than at the least beginning with a physique half.

Base the place you’re coaching your goal physique half or physique elements two or 3 times per week. After which taking a look at what number of further days per week are you able to prepare, and the way a lot quantity do you might want to present to your different main muscle teams to at the least preserve your muscle and power there whilst you focus lots of your time and vitality in your goal muscle teams.

Now, there are exceptions, after all, like if you happen to wanna focus in your decrease physique, and which means your quads, your hamstrings, your glutes, possibly your calves, versus simply a type of issues, you simply need all your decrease physique to develop quicker. That’s your precedence. Then you possibly can take an higher decrease cut up and begin with three decrease physique exercises, at the least two.

However you most likely are gonna wanna do th. Three decrease physique exercises per week simply to attenuate soreness and to make the exercises just a little bit extra fulfilling. So you’ve got your base of minimally two, I might suggest most likely three decrease physique exercises per week, after which you’ve got at the least one higher physique exercise if you happen to’re keen to.

Do a fourth exercise and ideally, if you happen to had been a complicated weightlifter and also you had been actually severe about these things, you’ll most likely do two higher physique exercises along with these decrease physique exercises to just remember to are hitting all your main muscle teams in your higher physique sufficient to keep up muscle and power.

Nicely, I hope you appreciated this episode. I hope you discovered it useful, and if you happen to 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 just a little bit, which after all then makes it just a little bit extra simply discovered by different individuals.

Who might prefer it simply as a lot as you. And if you happen to didn’t like one thing about this episode or concerning the present typically, or if in case you have, uh, concepts or solutions or simply suggestions to share, shoot me an e-mail, [email protected], muscle f o r life.com and let me know what I may do. Higher or simply, uh, what your ideas are about possibly what you’d prefer to see me do sooner or later.

I learn the whole lot 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.