Dynamic Dialogue with Danny Matranga - 375: training 7 days/week, reverse dieting, energy drinks + more!

Episode Date: July 10, 2024

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Welcome in everybody to another episode of the Dynamic Dialogue podcast. As always, I'm your host, Danny Matrenga. And in this episode, I'm going to be answering a ton of your questions. We have questions about training frequency. Is it better to train seven days a week, or three days a week, depending on the intensity of the training that you're doing? We'll talk about reverse dieting and whether or not I recommend or have strategies for exiting a diet. We'll talk about getting adequate fiber intake for your health, tips and tricks, the use of glucose disposal agents and glucose disposal-like agents in bodybuilding, in strength sports. I'll give my opinion on energy drinks, as well as some of the best protein sources and more. Should be a fun episode. Lots to learn about health, fitness, and nutrition. And this is episode 375. Enjoy, guys. This podcast has some awesome partners. And one of my favorite,

of course, is Legion Athletics. Legion is my go-to supplement manufacturer for what I like to call my big rock supplements. This would be my protein powder, my pre-training formula, my post-training formula and creatine, and my kind of ancillary vitamins and micronutrient protection. So why do I like Legion so much? What sets them apart? It's quite simple. Legion uses all natural ingredients. All the formulas include natural coloring and natural sweeteners. No artificial sweeteners, just stevia. And every single formulation, be it a pre-workout or a vitamin, contains clinically effective dosages of ingredients shown to work in humans in clinical

research supported by robust trials. No filler, just legit ingredients in each and every formulation proven to work. The whey protein isolate is so light. It's fantastic. It mixes in water. It tastes amazing. And I drink it every day, even as somebody who's lactose intolerant. That's just how high quality this whey protein is. And it's sourced from Irish dairy cows that are raised well, eat their natural diet and packaged in climate friendly packaging. I love their plant protein too. For those of you who like something that's a little on the thicker side and you aren't a fan of animal products. Also, I love Legion's pre-workout, but specifically the pre-workout that does not contain caffeine. That would be their stim free pulse. I'm a huge, huge fan of beta alanine and L-citrulline, but I don't like taking in wildly high amounts of caffeine. So if you are somebody who likes

pre-workout with caffeine, you can try pulse. Or if you like it without caffeine, because you maybe want to enjoy your morning coffee or monitor your caffeine consumption, try the pulse stim free. My favorite flavors there for sure are the new grape and the amazing, amazing tropical punch. As for my creatine, I get that from legions recharge five grams each and every day. I take it on the days I train as well as the days I do not because recharge also contains L carnitine, which can help with promoting muscle recovery and decreasing soreness, as well as some ingredients to help with creatine utilization. And of course, my favorite supplements for my ancillary micronutrient health are Legion's multivitamin and Legion's greens powder. Not only do these two products contain a ton of high quality vitamins

and minerals, they also contain unique adaptogens like KSM 66 ashwagandha and reishi mushroom, which I like to take each and every day to promote my health. If you want to cover all your bases with a high quality protein, creatine post-workout or the ancillary micronutrient health stuff like greens powders and multivitamin, I encourage you to go over to legionathletics.com and check out using the promo code DANNY. That'll save you 20% on your first order and you'll rack up points that you can use the same way as cash every time you use the code and you'll also be supporting the show. Okay, so getting into these questions, first and foremost, as I always do on these Q&A episodes, I want to remind you, I pull these questions from over on my Instagram. That's probably the

best platform to find me on, although I'm also on X, TikTok, YouTube, and many of the other social media platforms. However, the best places objectively to consume my content are Instagram and YouTube. Of course, here for the long form stuff, Instagram and YouTube for the more social media stuff, tons of long form videos over on the YouTube. Now I'm talking full workout sessions, full tips and tricks, things for novices. If you love the podcast, you'll love the YouTube. There's tons and tons of crossover there. And I just think it makes for a super, super enjoyable kind of compliment.

Short form, written form on Instagram, long form audio here on the podcast, long form visual over on YouTube. But most of your questions, of course, are coming from Instagram, where I drop a story every week or so with a question box. And I've pulled about 15 questions to go through today. Half of them will be on episode 375, which I'm recording now, and the other half will be on episode 376. And tons of these questions are specific to fitness, nutrition, getting in shape, etc. So should be a great opportunity to learn and expand some knowledge. Also have some great upcoming interviews, including sitting down with Aura Katz, the founder of Seed, my favorite probiotic product on the market, talking about all things microbiome, not just

the GI microbiome, but the vaginal microbiome, the oral microbiome, the various different microbiomes in the body and how we can optimize those for human health. But our first question of the day comes from Healthy Life Mind Body. And the question is, what's better? 15 minutes of training seven days a week or 45 minutes of training three to four days a week? Is one of these better for lifting? So great question. And here's what I'm going to say. I think both of these protocols are actually going to be very good. I might recommend the seven days a week of 15 minutes for somebody who's totally new to exercise, maybe has really bad conditioning

and is mostly just in the habit formation phase of their fitness journey. What I mean when I say this is imagine somebody who is deconditioned, middle or advanced aged, and has little to no physical activity history. Getting them to survive a 45-minute training session three to four times a week, that is asking them to do a total of between 135, okay, and 180 minutes. So if I do three sessions, it's 135 minutes. If I do four sessions, it's 180 minutes. That's a lot of exercise. If I do 15 minutes, seven days consecutively, consecutively, that's only 105 minutes. So even though in one situation, the person is working out every day, which I would almost never recommend, the incidences of these workouts

are short, right? So the actual duration is really short, 15 minutes. Maybe for somebody who's completely deconditioned, that's five minutes of walking on an incline, one compound lift done for like three sets of one minute on, one minute off, one minute on, one minute off, one minute on, finished with five minutes of stretching. And you might be like, that's dumb. That wouldn't do anything. But imagine you don't exercise in any capacity whatsoever. Or imagine a senior who does not currently do any movement whatsoever. Or somebody who's obese or deconditioned. You say, hey, we're going to go for a five minute power walk. We're going to hit three sets of squats for one minute. We'll take a minute in between. And then we're going to do a little stretch and that's it. That might be more

accessible and more enjoyable than, hey, we're going to go to the gym for 45 minutes. It's really hard to survive a 45-minute workout if you're in really poor physical condition. And I think that a lot of us lose sight of that. So I would go so far as to say that this strategy of these micro daily workouts could work very well, even for people who are at the lowest level, especially people who are at the lowest level of fitness. Now, for people who want to get better results and who are more well-trained, I would do the 45 minutes. It gives me way more time to have substantial work done at peak meaningful effort. What I mean when I say this is I'm probably not even close to the peak output I'm capable of in the gym inside the first 15 minutes.

Like, you know, when I train with my brother-in-law, we train in my garage three days a week. I have a really nice garage gym. Um, once a week I usually train, um, at the studio where I train my clients. Um, and once a week I probably train at another gym that I really liked that's close to my house. And so one thing I've noticed, whether I train it, you know, the early, early morning hours or in the afternoon, I've been doing my home sessions in the afternoon with my brother-in-law cause it fits his schedule. Um, you know, I take 10 to 15 minutes to hit my peak effort. And as somebody who's been training for a long time, I need that 45 minutes at least to get enough, you know, intensity in my session

to actually drive growth and to actually drive progress. And that's not a knock on these 15 minute sessions. It's just to say like, look, obviously I can get 135 to 180 minutes a week in this three to four days a week strategy here that healthy life, mind, body wants to know about, I would opt for the 45, three to four times a week for sure. Uh, if I'd been training for a while. Um, and even if I was deconditioned, if I thought I could hack it just because I think that gives you more time to do more intense work. But frankly, both of these approaches will work fine. Um, although the 45 minutes, three to four times a week is undeniably better for more, you know, advanced

lifters. And that's exactly why the two programs I have for like novice, uh, well, the, the program I have for novice home lifters, uh, our app-based programming home heroes, that's four days a week. And those sessions take like 30 to 35 minutes. The program I'm currently doing the way I'm training, uh, right now is forever fit. That's four sessions a week. And so basically I'm currently doing, the way I'm training right now is Forever Fit. That's four sessions a week. And so basically I'm running those in my garage with my brother-in-law once a weekend. And then I do one like fun workout on top of that. So my programming that we have in the app, whether it's Elite Physique, which is the women's bodybuilding Forever Fit, which is how I train, or Home Heroes, which is the

more kind of onboarding low, uh, low equipment requirement home protocol. They're all between four to five sessions. And all of these workouts probably take 45, 35 to an hour and 15. So that's, that's for more of a, that, that would be how I would probably optimize it. But these strategies that you, you recommended weren't terrible. Okay. Cherry underscore wink wants to know tips to get 30 grams of fiber in a day while in a calorie deficit. So this is a great question, but let's first break down fiber into two categories for easier understanding. Let's talk first about the soluble fiber. And that might be in foods like potatoes or maybe certain fruits. And that fiber tends to have more calories in, okay, let me put it this way,

foods that have soluble fiber, maybe it's whole grains or maybe it's potato. These foods have more calories with them than foods that have insoluble fiber. That's things like cellulose. So that's leafy green vegetables. If you're in a calorie deficit and aiming to get to 30 grams of fiber, you're definitely going to need to take advantage of foods that are high in cellulose, foods that are very high in fiber that is typically found in these lower calorie foods. So that's the insoluble fiber, the stuff that really feeds our gut bacteria well. Now, this is a positive feedback loop. Getting fiber helps you stay full. Staying full helps you stay in a deficit. However, staying in a deficit will ultimately create some form

of craving, which you can assuage with fiber. It's not ideal, but foods like apples, foods like leafy greens, foods like sweet potatoes, foods like legumes, foods like whole grains can contribute some of the fuel you need to perform without contributing too many calories that you get kicked out of your deficit. So the key is to have the right blend of foods that are high in cellulose. So loading up on these leafy greens that tend to be low in calories, and then trying to source our additional nutrients from foods that might also have some fiber. And that might be starchy carbs that might also have fiber. Like I said, sweet potatoes is an example. Brown rice could be an example. Oats could be an example.

On the note of carbohydrates, we have a question here from Charlene Cash. And the question is, GDA for high carb days. So assuming you're on a diet structure where you have some days where there's lower carbs and higher carbs, maybe that's determined by your training. So for example, I will intuitively and definitely structurally add more carbs in on days where my programming calls for heavy lower body training or sprint work that I'm adding in. So those things I tend to find really deplete me and having additional carbohydrates helps a lot. Many people on the days that, or diet in a way that they have like set days of high carbs and low carbs, this is often called carbs cycling. And some people just know,

hey, I'm going to indulge today. When I'm recording this now, it's July 6th. So two days ago, we had the 4th of July here in America, and that's a big holiday. People have a lot of carbs. Sometimes when people indulge, they want to have one of these GDAs. And a GDA is a glucose disposal agent. I suppose I should have started with that. You've definitely heard of these, maybe not the supplemental forms, but the pharmaceutical glucose disposal agent most people tend to be familiar with is a compound known as metformin. I believe the met probably alludes to metabolism. Now, metformin helps with the utilization of glucose, the accumulation, the uptake of glucose. GDAs are popular with

bodybuilders because they help with carbohydrate absorption. GDAs are very beneficial when used by type 2 diabetics who are often insulin sensitive and struggle to produce insulin in response to carbohydrate feeding to open the glute floor pathway and get blood sugar out of the blood, right? We don't want to have chronically elevated blood sugar. That is one of the challenges for people who live with type 2 diabetes. They are resistant to insulin in that when carbohydrates present, they simply have a muted response and don't pack it away appropriately. So many of these people are prescribed GDAs. And there are several glucose disposal agent products on the market because GDAs are often used to treat diabetes, many people assume, and they often assume

incorrectly, that, hey, if I take a GDA, it's going to be beneficial for my blood sugar. Now, I took a very popular glucose disposal agent. It's a natural GDA. It's called berberine. That shit gave me headaches like crazy because i'm already very insulin sensitive so for many of you who are lean and muscular adding a gda might not help at all it might just lower your blood sugar too quickly even in natural form like berberine now there's plenty of gda products on the market somebody recently asked me about one called gluovantage. So I looked it up. And really what a lot of these compounds contain

are things like berberine, inositol, chromium, cinnamon. I'm not speaking about Glucovantage specifically, just many GDA products contain things similar to berberine that act in a way like metformin. But for many of you who want to lower your blood sugar, the best way to do it is with caloric restriction and movement. These supplements tend to be expensive and the cost to benefit ratio just doesn't, for me,

pass the sniff test. I'm, I guess you could say a little biased because I have really good blood sugar regulation naturally because of my leanness, my activity, and my neat. Also probably be because of my genetics, but these supplements range upwards of a hundred dollars a bottle. What's going on guys? Coach Danny here, taking a break from the episode to tell you about my coaching company, Core Coaching Method, and more specifically, our one-on-one fully tailored online coaching program. My online coaching program has kind of been the flagship for Core Coaching Method for a while. Of course, we do have PDF programming and we have app-based programming, but if you

want a truly tailored one-on-one experience with a coach like myself or a member of my coaching team, someone who is certified, somebody who has multiple years of experience working with clients in person, online, somebody who is licensed to provide a macro nutrition plan, somebody who is actually good at communicating with clients because they've done it for years, whether that be via phone call, email, text, right? This one-on-one coaching program is really designed to give you all the support you need with custom training designed for you, whether you're training from home, the gym, around your limitations and your goals, nothing cookie cutter here, as well as easy to follow macronutrition programs that are non-restrictive. You'll get customized

support directly from your coach's email, or they'll text you or their whatsapp you will find the communication medium that best supports your goals as well as provides you with accountability in the expertise you need to succeed as well as biofeedback monitoring baked in accountability support and all of the stuff that you need from your coach when you check in we keep our rosters relatively small so that we can make sure you get the best support possible. But you can apply today by going over to corecoachingmethod.com, selecting the online coaching option. And if we have spots available, we'll definitely reach out to you to see if you're a good candidate. And if we don't, we'll put you on a waiting list, but we'll be sure to give you the best shot at the best

coaching in the industry. So head over to corecoachingmethod.com and apply for one-on-one coaching with me and my team today. Now, it just depends on how marketed and how many products are added into the formula versus single products, but I just can't really recommend these for almost anybody. I feel like you'll get so much better response, such a better response from caloric restriction and from a high protein diet than I would, that I would just focus on pretty much nothing but that. That would be by far my first thing. Okay. This one comes from Serena Alex. And the question is what are the best energy drinks that are healthy? So I don't drink energy drinks very often. Um, but I, I will give a plug to an energy drink. I haven't tried only because I follow the people who make it.

And I looked at the formula and I was like, wow, that's actually like pretty solid. Um, and again, I just don't drink energy drinks. I really like black coffee. Um, so I typically have like two to three, uh, espresso shots in the morning and I'll, I'll expand on that in a second. But the canned energy drink that I am the most impressed by on the label is a new one called new tonic that was created by Chris Williamson and James Smith. Um, James Smith of course is a very popular, uh, personal trainer, fitness author. Um, I guess you could say fitness personality, but I feel like that kind of kneecaps what he's accomplished as a writer, uh, and just generally as an educator in the fitness space. And then Chris Williamson, of course, very popular podcaster. Um, he,

he is the host of the show modern wisdom and they are two gentlemen who I believe are both British. Um, you know, I wouldn't be surprised if one of them was like from the United Kingdom, but not England, but I'm pretty sure they both are from England. And so they, they work together to create this energy drink and it's very, very much loaded with nootropics, not just stimulants. And I think when people, uh, you know, look for an energy drink, they look for something that's high in caffeine and there, there are often other things that are stimulating that are added to this. And so people end up in kind of a cycle where they go from like one energy drink a day to two, to more intense ones, you know, and there are, you know, there's nothing necessarily wrong per

se with like monster or Red Bull or these options, other than the fact that they're often high in caffeine and high in sugar. But the option I mentioned, Nutonic has nootropics with it. And I think when we're looking at an energy drink, what we're looking for isn't just energy. We're looking for focus. We're looking to be able to lock in. And I think people realize that when they look for a pre-workout, they like things that have choline. They like ingredients that enhance focus, not just energy. And so what I really like in the morning is to start my day with just espresso shots where, you know, I'm getting 40 to 50 milligrams of caffeine per shot. Three shots of espresso equals about one energy drink, depending on the energy drink. And I can spread those out across the morning so they don't hit me like a bomb, get a little nice bit of focus. I also have things like tea, which are high in

L-theanine. And one thing that's cool about L-theanine is it does give a little bit of a focusing effect. I'm big on that. Now, a lot of the popular energy drink companies, they will definitely say, oh, we have this in there. We have that in there for focus. And I've yet to see any of them with transparent labeling other really than Nutanix. So again, I don't buy it. And I, a lot of them use artificial sweeteners, which doesn't bother me, but I know many of you are concerned about that. So I would say in general, there aren't that many good ones. Um, most pre-workouts probably have better ingredients in terms of focus and energy than any canned, um, energy drink with

the exception of the one I mentioned. And I am a fan of getting my caffeine naturally from like coffee and tea, not because natural is necessarily better than synthetic caffeine, just because I can regulate it more. And I can have smaller servings than the average energy drink. Okay. So book 13 says I'm getting sick of eating chicken and turkey for weight loss. Help. Okay. So chicken and turkey are great proteins for losing body fat, primarily because they are so lean. And what I mean by this is that they just don't have that much fat.

So imagine a ribeye steak for those of you who maybe aren't like super familiar with a ribeye steak. I will ask you to imagine a chicken thigh. So there's very lean cuts of steak. Like for example, the filet mignon is a leaner cut. The ribeye is fattier. The chicken breast is really lean. The chicken thigh is fattier. Fattier meat is much higher in calories and unfortunately for dieters, tends to be much higher in flavor. So because chicken and turkey are leaner in general than beef in their most popularly sold forms and their most affordable forms, which are of course, ground chicken and

ground Turkey. Um, people buy a ton of ground chicken and Turkey, especially when they're dieting. Cause it's easy to cook. And like most ground beef is not that lean, but I would recommend, this is kind of my first pit stop in the answer to your question. Uh, if you're open to it and you're not, you know, morally opposed to eating ruminant meat, everybody's different. I would work in some very lean ground beef. You'll also find that things like pork chops and pork tenderloin can be quite lean. And of course there's a ton of different lean fish, whether it's white fish or even shrimp. The benefit of the chicken and the turkey for weight loss is that they tend to be higher in protein than they are in fat in most of the

commercially available forms. Chicken breast, ground chicken, really high in protein, low in fat. Ground turkey, usually high in protein, low in fat. Beef tends to have a big spectrum. So you would want to select beef that's leaner. Fish has some spectrum. So you would want to select a fish that's leaner because of the calories, not because of the fat being bad. Obviously there's some fish like salmon where the fat, the saturated fat is actually beneficial because it's in an omega-3 structure. Now, that completely disregards the other low-calorie forms of protein. So, some of the other fabulous options you have that if you're not a red meat eater per se would be, of course, dairy, specifically low-fat dairy. would be, of course, dairy, specifically low-fat dairy.

It's important that the dairy is low in fat and low in sugar because typically dairy that's made from full-fat milk is higher in calories and dairy products that are flavored and contain sugar have many added calories. I'll give you an example. My wife bought a full-fat Greek yogurt with a honey flavor from Trader Joe's. It was 230 calories a serving. It only had six grams of protein, had over 10 grams of fat, over 20 grams of carbs. I tend to buy a low fat Greek yogurt from Costco. The Fage one was 0% milk fat. It has a hundred calories per serving with like almost all of the calories coming from protein. So there is a spectrum for

sure with dairy, especially with things like yogurt and cheese. But I would just stick to yogurt and cottage cheese specifically if you're looking for leaner protein sources and you just want to get the heck out of the chicken and turkey for a while. I'd also recommend not turning your back on a good old fashioned protein shake. A high quality source of whey protein can be like really, really rich and important amino acids like leucine. Um, and so getting one of those, uh, and just having some protein powder at home can be huge. Okay. This question comes from baby doll. See, do you have a guide on reverse dieting? question comes from babydollc. Do you have a guide on reverse dieting? So let me break this down for you guys simply. Reverse dieting is the idea that after a period of dieting,

one should reintroduce calories slowly so as to quote unquote rebuild the metabolism and avoid fat gain. And I don't believe that's possible. I think when you start adding calories back in, at some point, you're going to hit a threshold where you're no longer in a deficit. And one of the cheap arguments for reverse dieting is this idea that because my calories are low and they've been low for a while, I've been dieting, right? My energy is restricted and my output is probably constrained. And so I need a reverse diet to either boost my metabolism, quote unquote, or I need a reverse diet to get out of this deficit. And the idea that like, okay, if it's constrained so much, we need to add them in slow.

Like at the end of the day, you'd still eventually cross over into a surplus and gain body fat. I think everybody will gain body fat in a surplus, whether they were dieting or not. And you're probably more likely to gain it fresh after dieting. I still don't see a benefit to slowly crawling up. You can just go back to what you approximate your maintenance is. There will always be fat gain no matter what, no matter what. That's going to happen. If your goal is to get back to maintenance, I would go back there first.

I would not worry about reverse dieting. I actually don't really believe that it can bump up your metabolism, but I do believe if you've experienced metabolic adaptation from dieting, which is understandable, right? Then what you need to do is probably go back to maintenance because it's the time spent at maintenance or even beyond maintenance that allows for those metabolic constraints to relax. and for a lot of these fully adaptable components of our metabolism to just bounce back. But reversing or going up slow would, in my opinion, delay that.

And I would rather not delay that. I'd rather just get back to a place where my metabolism is quote unquote robust again and I'm not in a constrained energy place. So I would always argue for going straight back to a place where my metabolism is quote unquote robust again, and I'm not in a constrained energy place. So I would always argue for going straight back to maintenance. I just have long belief. I used to believe in reverse dieting. And, um, one thing that I noticed, um, I want to say like five years ago is I noticed that a bunch of nutrition coaching authorities and fitness authorities started claiming that, uh, you know, they could educate coaches on how to help people, uh, be more successful with this by teaching them about reverse dieting. And I saw like a huge wave

of coaches, um, start offering reverse dieting and telling people, Oh, you can't lose weight until you do reverse. You got to boost your metabolism, build muscle first. It's just not true. Anybody who's in a calorie deficit is going to lose body fat, even if they don't have muscle, even if they don't reverse diet, the deficit just isn't there. And what I realized is that most coaches suck ass at holding their clients accountable to being in a deficit. So their clients are like, oh, I'm not losing weight on 1200 calories. And it's easier for the trainer to go, oh, well then you need to reverse diet to boost your metabolism because unhealthy metabolism can lose weight at 1200 calories. Dude, they are not eating 1200 calories. That's the lie. Their metabolism is probably not fucked up enough that at 1200,

they're holding body fat. That's fucking like impossible, but it's easier to put them on a more fucked up path of reverse dieting. Be like, Oh, let's boost your metabolism. So people go, Oh shit. All right. I guess, I guess if you want me to, I will. I'll go up to 1600 calories, which is still totally in a deficit for most people. And they're tracking hella intense again because this coach just raised their calories. And then boom, out of nowhere, they lose weight on 1600 calories. How is that possible? Well, cause they actually track, they actually tracked. I've seen so many people that are like, I'm losing weight on more calories. I'm like, no, you're more nutritionally compliant. Nobody's losing weight on more calories.

It's not a, it's not a question of that. It's, it's, it just, I don't think metabolism works that way. I think a lot of people, um, I think a lot of people want to believe that reverse dieting and not eating enough has fucked up their metabolism. But the truth is, I think most people are terrible at accounting for their calorie intake. Um, so I never put clients on reverse diets. I just, and if somebody says, I want to build my metabolism, let's build muscle and eat at maintenance or, um, eat gently in a surplus or eat gently in a deficit. You're, if you're building muscle, if you're training hard, you can build muscle in a surplus efficiently at maintenance. Okay. And in a small deficit slowly,

um, all of those are good for your metabolism. So is moving, uh, extreme deficits are bad for everyone's metabolism, but it's always adaptable. But dink dunking and fuck sticking my way back to the baseline? No, I want to go right back to the baseline if I'm worried about adaptation. And if I'm worried about the negative health effects of being in a deficit, especially for a woman, I'm not slow rolling it at all. Okay. Brooke Cookie Lifts asks, fiber supplements versus getting it naturally? Definitely want to get as much of your fiber from whole food sources as possible because of the nutrient density of foods rich in fiber. So like a fiber supplements school, cause it's getting you five to 10 grams of fiber, let's say. But if I were to eat five to 10 grams of fiber from like two apples and maybe a carrot, I'm getting way more nutrient density that way

than if I eat like take two scoops of Metamucil. So it's just like a protein shake. There is tremendous versatility and flexibility in fiber supplements and protein supplements, but there's a little bit less nutrition than when you get them from whole foods. So you want to get most of your protein and most of your fiber from whole foods, but a protein and fiber supplement to kind of top it off. Not a bad idea. All right, folks, that's going to do it for today's episode. I want to thank you so much for tuning in and remind you to please subscribe to the podcast. Follow me on social, follow me on YouTube, leave me a five-star rating and review on Apple Music, as well as Spotify, and I will catch you on the next episode.