Dynamic Dialogue with Danny Matranga - 41 - Q&A: Naps, Intuitive Eeting, Refeeds + More!

Episode Date: June 5, 2020

In this Q&A episode, Danny sits down and answers your questions, including:Should you napAre mattress cooling pads worth the moneyHow to move from tracking to intuitive eatingWhere to use refeedsAnd LOTS more!---RESOURCES/COACHING: I am all about education and that is not limited to this podcast! Feel free to grab a FREE guide (Nutrition, Training, Macros, Etc!) HERE! Interested in Working With Coach Danny and His One-On-One Coaching Team? Click HERE! Want To Have YOUR Question Answered On an Upcoming Episode of DYNAMIC DIALOGUE? You Can Submit It HERE!Want to Support The Podcast AND Get in Better Shape? Grab a Program HERE!----SOCIAL LINKS:Follow Coach Danny on INSTAGRAMFollow Coach Danny on TwitterFollow Coach Danny on FacebookGet More In-Depth Articles Written By Yours’ Truly HERE!-----TIMESTAMPS:Support the Show.

Welcome back, everybody, to another episode of the Dynamic Dialogue podcast. Today's episode is a Q&A. I'm going to answer a variety of questions that I've gotten from you guys via email, via Instagram direct message, and via Instagram question box. We're going to chat about things like nutrition, lifestyle, stuff that I think is applicable. But before we get into that, let's talk a little bit about current events, where we're at in the world right now. Things have obviously been quite tenuous. My most recent episode was about race and inclusivity and accessibility in the fitness space, which is very on brand for where we are at in the world right now. We are at a potentially pivotal moment

in the history of this nation. We've seen protests in all 50 states, in numerous different cities, in numerous different counties, in almost every area conceivable. People have been speaking out and speaking up against the president, the way he's running the country, against law enforcement. And we are likely due for some change. No matter what side you fall on, things are going to change. And it's very, very interesting. And just take a moment to soak it all up and realize where we are at in history. The last six months encapsulate what may well be, at least in my recent memory, perhaps the most pivotal six months in the human experience.

We've had a massive changing of the guard with public conception around African-Americans and people of color on the back of this coronavirus thing that totally shifted public opinion about a lot of things. So we're in for some changes. In more positive, perhaps, news, at least we're going to be getting sports again soon. The NBA is set to return, which I'm very happy about. If you know me, you know that I love sports. Then I'm quite excited to get back to business with regards to things like the NBA. So they're going to do a 22-team playoff with 13 teams from the Western Conference, nine teams from the Eastern Conference.

It's going to be an eight-game play-in for seeding, and then we'll go from there. That starts July 31st. So that will be very exciting. I also look forward to the fact that I believe sports tend to bring us together. And so I'm really, really excited about this, and I can't wait to see where

it goes. So we've got the return of the NBA. We've got the return of what may look like some form of restaurant touring, if you will. It looks like most restaurants nationwide are opening up, even in California, where here we're only allowing outdoor seating, but we are at least allowing people to come eat and consume food within the proximity of the restaurant. No more delivery only, no more takeout only, which is kind of nice. And of course, if you've been keeping up with the coronavirus and how important it is to maintain social distancing, we may see a second wave of this due to these protests in the proximity of large amounts of people.

Hopefully that's not the case. Hopefully we can move forward. But that's kind of the state of the world as it stands right now. Anyway, without further ado, let's get into the Q&A. So the first question is, I'm stuck on, and this is from at Monica Storvich. She says, I'm stuck on eating bad food on the weekends, and I'm strict during the week, or I'm good during the week. So this isn't so much as a question, it's a statement. And I think it's a statement that encapsulates a lot of people's approach to dieting. And we can talk about the calories, we can talk about consumption, but let's first talk about patterns and behaviors. Most people in this country still work some form of a nine to five Monday through Friday job. That provides a tremendous amount of structure

and a tremendous amount of work to be done for a large portion of the day for a majority of the week. Structure tends to help people better adhere to dieting. Being busy tends to help people not eat so much. A lot of times people go to work and don't even eat throughout their whole shift because they're too busy, or they eat a quick brief lunch. And part of the reason people do well adhering to a diet Monday through Friday is because there is structure baked in, if you will, to that actual routine. There is structure from wake up to work time to lunch break to leave work to commute home. All of that is baked in. And there's not as many opportunities to board a meet

because people tend to be a little busier. Most people also, who are at least somewhat consistent with their fitness, are stretched a little bit thin to get people also, who are at least somewhat consistent with their fitness, are stretched a little bit thin to get to the gym Monday through Friday, but they do it, and that's more time that you're spent being active and more time that you're spending not eating. One of the issues we have when we get to the weekend is most people have exponentially more free time, and they choose to be more social with that time, which I think is helpful and quite fine, but you have to understand that it is in that time, in that social opportunity, that we have a much greater exposure to things like alcohol, hyperpalatable foods, high calorie

options, particularly if we're going out to places like restaurants, bars, clubs, or even just doing things like barbecuing in the backyard, hanging out with friends. All of these things put us in an environment where it is more likely to overeat. And because our time isn't so rigidly scheduled and we have more boredom opportunity, a lot of people slip into boredom eating. And what's unfortunate is most people's total daily energy expenditure, or the amount of calories they burn in a given day, is a modest amount. So let's say it's 2,000. If you're quite busy throughout the day, and your TDEE is 2,000, and you want to eat 1,500 because you want to lose body fat,

it's a lot easier to stick to 1,500 calories when you're busy, busy, busy, going, going, going. There's less time to eat. There's less time to think about the potential hunger. There's less time to be drawn towards foods and social engagements. But on the weekends, all of that is reversed. And people often, from the moment they wake up to the moment they go to bed, enjoy themselves, are quite social, exposed to high calorie foods, which many times they eat. And unfortunately, they'll go above and beyond their total daily energy expenditure into a little bit of a surplus, which is fine in theory, but many people actually have surpluses on weekends that undo a majority, if not all of the deficit they were able to establish Monday through Friday. So a strategy I like for this

is two days of refeeding on the weekends at maintenance. So you do your deficit Monday through Friday, when you're busy, you work with that schedule, you work with those behavioral patterns, you make things easier for yourself by establishing, Hey, this is what I have to do. This is the routine. This is, this is in all likelihood how things are going to go. And when I get to the weekend, I know what my behavior tends to do. So I'm going to work with that. I'm going to enjoy myself, but I'm going to make sure that it's at maintenance or just barely above that way. You don't undo it, but that way you're also respecting the behavior and the human

condition of, hey, I don't want to have a shitty life. I want to enjoy myself. So for people who do that, consider a five day, if fat loss is the goal, consider a five day calorie deficit during your work week and a two day quote unquote refeed period at maintenance calories that should buy you a couple hundred extra calories. And Hey, that could be one or two cocktails that could be an appetizer. It could be something enjoyable, but it's not a license to just blast the calorie button and start eating exponentially more calories on the weekend and all likelihood that will set you back. Uh,

so it's not a license to do that. All right, next question. And I got this question twice. And it's about naps. One is from at always evolving. And then another one is from William J. Lem. And it's essentially asking if taking a nap is okay. And so let's first kind of break down the difference between a nap and a full night's sleep. So a full night's sleep essentially is going to allow you to go through all of your sleep cycles multiple times, clear adenosine from the brain, clear inflammation, clear byproducts from the day's thoughts and the day's metabolism, and really set you up fresh. And essentially, day's metabolism and really set you up fresh. And essentially, it's required for life. Not getting enough sleep will kill you. Now, a nap, on the other hand, is something that we often use midday

as a means to beat grogginess or to kind of accept that, hey, I'm a little tired here. I'm going to rest my eyes and just see what happens. Now, a lot of people nap in a way that actually impacts the quality of their nighttime sleep. So we want to stay away from that. And I'll talk a little bit about how to do that. So as far as setting parameters for napping, yes, napping tends to be okay. What I would recommend is a 20 to 30 minute nap or an hour and a half long nap. A 20 to 30 minute nap will give you enough time to get into some light sleep cycle

and hopefully, you know, do a little bit of a refresh, if you will. A full hour and a half long nap will give you the time to go through a full sleep cycle. So you're waking up in a light sleep cycle. But when you walk that line and you do that like 45, 50 minute nap, a lot of times you wake up and you feel exhausted. You feel drained. You're just angry. It's that, oh, I woke up from a nap feeling where you just want to kill everybody. And that's not uncommon. I think what you need to understand here, though, is you're waking up when you're doing this. You're waking up in a deeper sleep cycle. So you're awaking yourself from a true slumber. And that's probably not how we want to use naps. We also don't want to use them too late in the day.

I would say you need to keep them as far away from your actual sleep window as possible. And a good recommendation for most people is between like 12 and 2 in the afternoon. If you can fit your nap in there, you should be okay. The circadian rhythm has a dip built into it in terms of energy and wakefulness. There is a dip built into all of our days. And many European countries actually acknowledge this and they take what we call a siesta or a break in the day to refresh. They also work less than us and they tend to be a little bit more productive. So there's certainly something there and there is utility for naps and the same way that it can help you recover to sleep overnight. I don't think it's a huge reach to say that a nap might help with recovery in some capacity. I think it would definitely help if you napped for the right duration and at the right time to give you a little boost on the back half of the day. And I think it can be a really good idea for people who wake up super, super early and do catch that circadian dip quite early. I often caught mine when I was waking up at 4 a.m. to do

in-person personal training for like eight years. I would get my dip at like 10 or 11 because my circadian rhythm had shifted so much to accommodate my schedule. So I think that napping has a lot of utility. I think that there's certainly a way to do it and a way to do it right. So I think that napping has a lot of utility. I think that there's certainly a way to do it and a way to do it right. And I think what that's going to look like for most people is you try to take that nap at least six hours before your ideal bedtime or at least five hours before your ideal bedtime. Try to put it in the middle of the day between 12 and say two, put it in the middle of the day between 12 and say two, try to keep it under 30 or over 90 minutes so that you're not in the middle of a sleep cycle when you wake up. That can actually do the exact opposite of the intended purpose of a nap. And I would also say, hey, do I need a nap because I'm not getting enough high quality sleep in the evening? That's usually a big thing. If you're a little bit tired, that's one thing. But if you feel like you need a nap, you need to look at sleep quality in the evening during that designated period you have for sleep and make sure that your quantity and quality are at least at a level that will allow you to function without a nap. All right. So next question

is, I'm only answering this because it's such a great follow-up because it is a little, um, esoteric and it's, it is a little bit out there in terms of like what most people would practically do, but it is about a product that's gaining a little traction. And it's from at Kyle Grangs. And he wants to know about the Chili Pad. And if I believe that it is worth the money. So a little bit of background here. Chili Pad is a company that essentially makes a mattress type liner-esque, topper-esque, bottomer. It goes inside of your bed in various positions, depending on kind of how you want to set it up and what model you get. And it keeps your bed cool. And that can help with sleep. And a lot of people are like, how the hell does that help with sleep? It's like a $1,000 thing that keeps your bed cold like i'll take my chances but we need to

again understand human evolutionary biology when we look at things like sleep so homo sapien sapien are the human species about 200 000 years old to put that in perspective 2 000 years is about everything we've seen since jesus died plus or minus 20, that's 1% of our time on this earth. Okay, so as a species, everything post-Jesus represents 1% of our time. The other 99% were before that. And in that 99%, we did a lot of our construction for our brain and our physiology. And most of that time, it was not safe for Homo sapien to take sleep, naps in an uncovered place. We had yet to establish society. We had yet to establish, you know, easy methods for creating shelters and dwellings to protect us from predators. So

humans often, or Homo sapiens, often found cool secluded places like caves or tree covered areas to rest. That way they could hide from predators. And so our physiology is aligned with a cooler, darker environment. And our circadian rhythm rewards a cooler, darker environment with more easily easing us into sleep. So I do believe that for people, they can use these devices to actually improve their sleep quality. It's been shown in the research. There's no accident that we flip our pillow left, right, and center when we're trying to find some cool contact. So again, this would be behind something like making sure that your room is dark, making sure that you're not drinking caffeine past noon, making sure that you're limiting your exposure to blue light.

But this goes probably right there with things like supplementation from like L-theanine, magnesium, melatonin, in terms of things that can indirectly improve your sleep. So it's on the list. It's certainly worth considering. Most of these devices come at a price point that is unfortunately going to price a lot of people out of the market. If you want to replicate this, I do recommend getting a window fan. You can get these for about $20 to $50 depending on the quality of the fan, placing it in your window prior to going to bed, and running as much cool air as you can from outside to inside so you create a cooler environment for yourself, particularly during the summer.

If your home doesn't have air conditioning, it can be a little bit of a pain in terms of going to bed in a hot bedroom. So getting a window fan and putting it in there and running it the minute the temperature starts to drop can flush warm air out of your dwelling and your living and your sleeping space, most importantly, and make it a little bit easier to ease off to sleep. So there is certainly utility here. Just know these devices tend to be a little bit more on the expensive side, and I wouldn't break the bank until you've done all the things I mentioned before.

Hey guys, just wanted to take a quick second to say thanks so much for listening to the podcast. And if you're finding value, it would mean the world to me if you would share it on your social media. Simply screenshot whatever platform you're listening to and share the episode to your Instagram story or share it to Facebook. But be sure to tag me so I can say thanks and we can chat it up about what you liked and how I can continue to improve. Thanks so much for supporting the podcast and enjoy the rest of the episode. Thanks so much for supporting the podcast and enjoy the rest of the episode. established a baseline definition of what intuitive eating is. And with regards to body composition, I would call intuitive eating being able to identify foods that you can eat that help you hit your macro targets consistently and eliciting the desired body composition changes you want. So seeing something, knowing whether or not to eat it, knowing about how much of it to eat,

while still maintaining your goals towards achieving your body composition. That's intuitive eating with regards to body composition. Macro tracking is, hey, I know exactly how much of each macro I need to eat, and I need to make sure that I track all the foods I eat so that they categorically align with each macro and my calorie goals. And there's a gap there between counting your macros and eating intuitively, but I don't think it's a huge gap. And I think for most people, six months to 12 months of tracking gives them the, what I would call at least a foundation to be able to look at food and know about how much is in what. And you can get some pretty serious body composition

change eating intuitively. However, once you've lost enough weight that it becomes a little bit harder and you need to increase the rigidity and the actual discipline you apply to your diet because things become exponentially more difficult every pound you lose, right? Things aren't easy the entire time. Your body has metabolic adaptations. You start working with a little less wiggle room because as you lose body mass, your NEAT tends to drop. Your actual body mass reduces your total daily energy expenditure. And so as you lose, you need to tighten up, tighten up, tighten up. And for a lot of people, I actually recommend doing this in the opposite order. I say, hey, we're about to start working together. I want you to eat the way you've been eating for a week and we'll see what happens on the scale.

Okay, not a lot happens. All right, this week I want you to cut out XYZ. I want you to eat a little more vegetables and a little more protein. Let's see what happens. Boom, all of a sudden, some weight loss. Do that for a couple weeks, then stop. All right, I want you to do exactly what you're doing. Drink a little bit more water and I want you to cut out all fast food, all processed food. Boom. They lose a lot more weight. Okay. Now we're getting to a point where things are getting tricky. We've cut out some processed foods. We've really focused on protein and veggies. Now we're going to get into that county. Okay. So we've laid a foundation for certain behaviors and certain food choices that might help with

weight loss. Now we're going to bring in the big guns and start tracking. And so then they start tracking and they realize, oh, I have a little more wiggle room here. I have a little less wiggle room here. And that connects the dots in the same, if not a slightly more effective way. You can do it either way. You can go intuitive attempts at weight loss and exercise and nutritional change. And as you go, you slowly incorporate a little bit more rigidity and a little bit more quantification. So things seem a little bit more easy. You start to gather data or you get all your data on the front. You track like crazy and you learn a little bit and then you move into a more intuitive eating space.

One way or the other, if you want to get stupid, stupid, stupid shredded, you need to track. I believe that wholeheartedly. Or you need to starve yourself one way or the other. But you know, for most people, I would say, hey, if you're just gen pop, and you want to drop some body fat, and you've been eating like complete dog shit, if you start lifting three days a week and say, I'm just going to eat as many vegetables as I can see, eat a ton of protein, and then make sure that my carbohydrates come from minimally processed sources, that way I'm not inclined to overeat them, you'll probably be fucking fine. And that's something that a lot of people just plain out don't consider is that most people probably don't

even ever need to get to that macro tracking step to get to a body composition place they're happy with. But for people who are a little bit more on that bodybuilding-esque side, they really want to get stupid, stupid lean, you need to track. And this idea that like, hey, I need to get away from tracking as fast as possible before I become neurotic and obsessive and it ruins and takes over my life. I need to become an intuitive eater. It's like, dude, we've already established that you want to look stupid shredded. That's not, that's already a little bit in the neurotic camp. You can't want to be stupid shredded and stupid lean and not stupid disciplined to your diet, right? So those two things tend not to go hand in hand. And that's why most people generally end up somewhere in a middle ground. Uh, and it tends to be okay. Yeah. So I would say you can do it either way. Next

question from at Lavina 24. She wants to know, how do I structure my workouts? Any rules or tips? So yes, in general, for most people, if you're doing resistance training, which most of you who listen to this podcast are, you're going to do yourself a lot of favors by doing a light, multi-phasic, 10 to 15 minute max warmup. Let's say it's 10 minutes, a couple minutes on a bike, a couple minutes warming up your heart rate somehow. Maybe it's rower, maybe it's treadmill, get the body temp up. If anything's tight, maybe you give that a little stretch or a little foam

roll. If anything's a little bit weak, maybe you warm that up, do a couple of warmup sets of your first exercise. Boom. That's the first rule. Get a little warmup in. The next rule, first exercise, boom, that's the first rule. Get a little warm up in. The next rule, order your exercise based on output and complexity. The more complex and the greater the output, in general, you want to do those things first when you are the most fresh. Why is this important? Well, imagine saving heavy deadlifts for last. And before you do your heavy deadlifts, you do abs and fatigue your core, lying hamstring curls, fatigue your hamstrings, lat pulldowns, fatigue your lats, and then you move into heavy deadlifts. What's going to support your spine? Your fatigued lats, fatigued hamstrings, and fatigued core. That's not a recipe for a very high output deadlift session.

Your body's probably going to be a little bit more worried about you not snapping in half than it is about output. So exercise order is important. And for most situations and for most novice trainees, selecting exercise order based on complexity and output is going to be fine. So you just prioritize those bigger movements first. And you ask yourself, you live by what we call the priority principle. It's a real principle and law, and it exists within this law of adaptation, which is the things you do the most of, you'll get the most adaptation from. The less you do something, the less the adaptation. So there's magnitudes to this too. The more intense, the more volume, the more focus, all that stuff plays a role. But realistically,

if you want to focus on glutes, maybe do your hip thrust first. You want to focus on quads, maybe do your squats first. You want to focus on lats, you do your pull downs first, right? You make it, you set it up in such a way that your priorities go first, where you can commit the greatest amount of focus, energy, and intensity into the movement. And then after you fatigue there, that's where people will tend to move on to movements that are less complex, which would even mean things like, hey, isolated exercises done in a stable environment. So things like machines. So even if your goal is quads, you're still probably going to want to squat before you do leg extensions,

but leg extensions are a really good option after you've already incurred a lot of that systemic fatigue from heavy squatting so you save that for later same thing with arms your goal is to just get huge biceps you might do chin-ups first and chin-ups are great for the biceps but while they might not be as effective as a bicep curl they're're unstable and they're more complex. So they require a bit more energy. We save that bicep curl for later and we can apply that same stimulus. We can still emphasize the priority, but we're minimizing the direct impact that it has on our fatigue, on our joints, and on our body. And that's really, really important when it comes to structuring your routine in a way that allows you to put high

levels of output and high levels of tension across your body while still minimizing risk for energy injury and still making room for that oh so important recovery which just unfortunately people tend to miss now this does bring up the idea of pre-exhaust pre-fatigue where we i we specifically are looking to fatigue a tissue and we will usually do that in an isolated setting with less complex movements and a lot of people will do that first that is a common technique in the bodybuilding space. It's fine. You can do it. But for most people, your exercise order should be warm-up, complex, high-output exercises, moderate exercises next that support the main exercises, followed up with isolated exercises

that hit muscles that maybe aren't as much of a priority or that were in alignment with the movement patterns you've already done for that day or that are in alignment with the movement patterns you need to do for your sport or for your rehab or for your goals, etc. Followed with a nice finisher, which is usually done in a metabolic fashion. But for me, I prefer to focus on finishing exercises that put people in a better place for movement. So a lot of times you'll have clients do mobility at the end or breathing at the end to get to a parasympathetic

state where the nervous system is better aligned with recovery. It's better aligned with digestion and assimilation of nutrients to expedite recovery instead of these massively high output metabolic finishers, which I tend to reserve for my most advanced trainees or people who just truly enjoy finishing with something that's quite difficult. Because the most important thing you can do, and perhaps this is the best tip of all, is understand that your routine has to be set up in such a way that you'll actually want to do it. And so no exercise routine can be perfect. We have principles, but if you genuinely hate it, you won't do it. So in some way, shape or form, make space for things that make your workout enjoyable and make you enthusiastic to do it. All right, you guys. So that about covers it. I like to keep these relatively quick because it does give me time to talk about other things.

So everything we talked about today is related to effectively sleep, body composition, and training. And I think that it's very important that we circle the wagons here and just talk about when it comes to living a healthy lifestyle, performing at the highest level, looking your absolute best, sleep, nutrition, and training all have to be something that you focus on. You cannot slack. Let me put this in a delicate way. Thinking that robbing Peter to pay Paul, which effectively here means focusing more on training so you take away from sleep, focusing more on nutrition so you take away from training, focusing more on sleep so you

take away from nutrition. It doesn't really work out. You need to put a considerable amount of effort into all three of these things. You don't want to rob Peter to pay Paul with these guys. These are things that are really important, and the more you fine-tune all of them, the better. And what I mean by that practically is, don't get four hours of sleep so you can wake up and go beast mode in the gym at 4 a.m. Get your full sleep. Make time in your schedule later to work out at a different time. If you are going out and eating all the time and complaining about how you don't have time to train or meal prep, that's going to be a problem. There's so many practical examples of individuals who are looking for supplements, that next crazy workout routine, who are looking for that next crazy diet.

But they're not even putting like base level effort into their fundamental training strategy, nutrition strategy or sleep hygiene. So do start there, guys. It makes a huge, huge difference. And if you have a question for the podcast, you can go to my website. You can leave me a, actually, if you go to my Instagram, because that's a little bit quicker because you're probably on your phone, you can click the link in my bio and there's actually a box just for questions for the podcast. Sometimes I grab these from the question box on Instagram, which people tend to leave some pretty interesting

questions on there. But again, go to the website. There's a ton of free guides there as well. There's programs there that I've written that are kind of aligned with all these things. They combine elements of all of these things. And stay tuned because we will be having a giveaway with Legion Athletics, my favorite supplement company in the space, a company that makes third-party tested, transparent labeled products that taste good, have no bullshit, no fillers, no fluff, and actually contribute to the space by funding research. And they're run by an awesome friend of mine, Mike Matthews, who is a tremendous fitness writer. And so stay tuned because we will probably be having

that giveaway in the coming weeks. And we're gonna be giving away four of my favorite products. So subscribe to the podcast. Do me a favor. If this resonates, share it. People need to hear this shit. If it improves your life, it'll improve somebody else's. So screenshot it, share it to your Instagram story

and tag me. If you don't tag me, I can't say thanks. If you know me, I always say thanks. So do tag me. It'll help get it out there. And I really appreciate you guys listening. Have a tremendous rest of your day. And again, we circled the wagons on training, but let's circle the wagons on the world. We're in a very transformative place right now as a society, particularly here in America, but also as a planet. COVID-19 and the race issues that we're facing right now are tumultuous. They're difficult. They're not fun. We have been suffering here in America with being stuck inside or facing racial injustice. And now is a moment where we need to pivot. And I'm not going to proselytize and stand on my soapbox,

but maybe this is what we needed to finally turn the corner, to finally make a change. And I'll read you something to close that really hit me this morning in a way that not many things do. It's very poignant. I read this last night.

I posted this this morning, and I think that it's powerful, and it is. 2020 is it canceled. 2020 is the year we've been waiting for. It's a year so painful, so scary, so raw that it's forcing us to grow. A year that screams so loud, it's awakening us from our ignorant slumber. A year we finally accept the need for change, declare change, work for change, become the change. A year we finally accept the need for change, declare change, work for change, become the change. A year we finally band together instead of pushing each other further apart. 2020 is not canceled, but rather the most important year of them all. And that's from Leslie Dwight.

And I thought that was quite powerful. And there's one more quote. I posted this on my Facebook page because, again, incredibly powerful. It's 80 years old. It's from Charlie Chaplin. And it's a practical quote from a monologue he gave in a movie. And it's a monologue about a dictator. What he says, and this is the last stanza,

this is the last paragraph, and take this into your day. Let us all unite. Let us fight for a new world, a decent world that will give men a chance to work, that will give youth a future and old age security. The promise of these things, by the promise of these things, brutes have risen to power, but they lie. They do not fulfill their promises. They never will. Dictators free themselves, but enslave the people. Now let us fight to fulfill that promise. Let us

fight to free the world and do away with barriers. To do away with greed, with hate, and intolerance. Let us fight for a world of reason, a world where science and progress will lead to all men's happiness. Let's do that. Have a good one. you