How Strong Do I Have to Be? (And, How the F*ck Do I Get There?) | Strength Training, Muscle Memory, and How Much / How Often Do You Need to Exercise?

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Partial Transcript: Hello, beautiful people. And welcome back to the show. First, I want to give you an offer that I am posting nowhere else. I have sort of gathered all of the nutrition resources from everything I've ever made. Um, which is a lot between the gym and my own nutrition work and everything that I've done with 23 hour health. Um, there's a shit ton of these like cheat sheet, grocery lists, sample meal plan type things. And I put them all on Patrion. So that link will be in the description of the episode. There is a special offer for just you guys. Um, there is only a few of them available. You will see it. It's very obvious. It's the first pricing tier do not pay for the more expensive one. I repeat, do not pay for the more expensive one

there's a cheaper one. Do that one. So today we're talking about strength. We're going to go into what that means. I want to welcome Robert to the show. Hello, Rob. Hello? Hello? Hello. We are going to get right into it. What is strength and what does that mean for most people? . Does being muscular mean being strong. I mean it doesn't. Not mean that, but it doesn't. It does not the same. Right. . How strong does the average person need to be like, and how do they actually compare where they're at? Like, it's probably not safe for everyone to go, just test their one rep max back squat. So how do you know if you're strong enough? What does that mean for the average person who wants to be very functional in their day-to-day life? Oh, there, you have to figure out what is strength, I mean, it's the ability to create force, and force. Is what in lifestyle and every day for the average parent, what is that? .  You need to be stronger than the forces that you experienced in your everyday life. So, I mean, If you trip and fall, you need to be stronger than it takes to stand back up. You should probably be strong enough that lifting the groceries and the big bag of dog food is not something you need a warm up for. She'd be like a relatively low percentage of your strength to get something from the ground to your ways your, from the ground to your shoulder, like. That that's why you would train, strengthened me on top of that.  People experience a lot of pain when they're not strong because they used. Musculature, they use patterns that are not literally not stronger than gravity or not stronger than the object that they're trying to do.  The other thing is just, you know, people living a life that doesn't make them stronger on a long enough time horizon. People get hurt and you get hurt living a regular life because you are, you're not stronger than the stuff you're asking your body to do. The number of people who get hurt shoveling because. How often do you twist and sort of lift? I don't know, like 10 to 40 pounds. Dozens of times you probably only do it. Three times a year. I think. Most people have experience with that. Like at some point or another, you do something stupid and you're like, why did I go shovel for five hours straight? Like my back is killing me for three days after like we've all overdone it. And I think that the whole point is really t

Transcript

Hello, beautiful people. And welcome back to the show. First, I want to give you an offer that I am posting nowhere else. I have sort of gathered all of the nutrition resources from everything I've ever made. Um, which is a lot between the gym and my own nutrition work and everything that I've done with 23 hour health. Um, there's a shit ton of these like cheat sheet, grocery lists, sample meal plan type things. And I put them all on Patrion. So that link will be in the description of the episode. There is a special offer for just you guys. Um, there is only a few of them available. You will see it. It's very obvious. It's the first pricing tier do not pay for the more expensive one. I repeat, do not pay for the more expensive one

there's a cheaper one. Do that one. So today we're talking about strength. We're going to go into what that means. I want to welcome Robert to the show. Hello, Rob. Hello? Hello? Hello. We are going to get right into it. What is strength and what does that mean for most people? . Does being muscular mean being strong. I mean it doesn't. Not mean that, but it doesn't. It does not the same. Right. . How strong does the average person need to be like, and how do they actually compare where they're at? Like, it's probably not safe for everyone to go, just test their one rep max back squat. So how do you know if you're strong enough? What does that mean for the average person who wants to be very functional in their day-to-day life? Oh, there, you have to figure out what is strength, I mean, it's the ability to create force, and force. Is what in lifestyle and every day for the average parent, what is that? .  You need to be stronger than the forces that you experienced in your everyday life. So, I mean, If you trip and fall, you need to be stronger than it takes to stand back up. You should probably be strong enough that lifting the groceries and the big bag of dog food is not something you need a warm up for. She'd be like a relatively low percentage of your strength to get something from the ground to your ways your, from the ground to your shoulder, like. That that's why you would train, strengthened me on top of that.  People experience a lot of pain when they're not strong because they used. Musculature, they use patterns that are not literally not stronger than gravity or not stronger than the object that they're trying to do.  The other thing is just, you know, people living a life that doesn't make them stronger on a long enough time horizon. People get hurt and you get hurt living a regular life because you are, you're not stronger than the stuff you're asking your body to do. The number of people who get hurt shoveling because. How often do you twist and sort of lift? I don't know, like 10 to 40 pounds. Dozens of times you probably only do it. Three times a year. I think. Most people have experience with that. Like at some point or another, you do something stupid and you're like, why did I go shovel for five hours straight? Like my back is killing me for three days after like we've all overdone it. And I think that the whole point is really to make it harder to overdo it. 

You should be able to have a level of preparation that makes it, so those things don't end that way. . How do people assess where they're at? 

I think like anything you want to know what the goal is like, are you trying to be strong enough to go to the grocery store? Are you trying to be strong enough to like, When your exercise class. I think that a lot of people want something in between. Right. Yeah. Most people, I think most people in my audience for the very least. So let's kind of stick there.    So like there's different levels and right in the middle, we want people to be able to do all of the basic patterns with their own body weight. So. You should be able to do a push-up on the ground. You should be able to do sit-ups lunges. Squats, you should be able to do a pull up. I think that's a really good start. If you can move your own body. Especially without much of a warmup, then you're probably going to be fine. And it sounds. I don't know. It sounds demeaning, but it's hard. Like a lot of people don't. Have a pull-up. . People come into assessment and they're like, yeah, like I can do a push up. I can do a pull up, like yeah. And I can jump rope. And how often do you see people be like, I cannot believe that I can not do these things because when was the last time you fucking tried it 25 years ago? 

 It doesn't make any sense that you would still have those skills. And I think we see that all the time and it sucks. That's a shitty moment when you realize those things. Yes, it can be demeaning if you think of those things as not challenging, but. They are challenging. Like they are hard. If they're hard for you, there are therefore hard. Like it's just a baseline level. And that should be motivating because it's not this unbelievable level that you need to obtain. It's, it's very simple, but if you don't have those things, it's very serious. 

And I think, would you agree with most of that? It's also why we call the levels that we have, what we call them, like their baseline and experienced then proficient, like. Not being proficient. Isn't. Uh, problem. It just means you haven't really practiced it yet. Like it's not. Unless there's some underlying condition. It just means you literally aren't doing it with enough frequency or you haven't done it for. In a structured way before that you're not late. It's not a matter of, you're not weak. You're not never going to do a pull up. You've probably just not spent hundreds of hours trying to do pull-ups.  We expect to be good at these things that we never ever practice. And that's the thing too. Just because you also haven't practiced something in a while. Doesn't mean that getting it back is like impossible. I think it kind of goes both ways. People. Yeah. People think not only that, oh, well, I should be able to do it, but then when they can't, they're like, I must be so, so far away from it. And. Most of the time, learning something the second time around or adapting to something the second time around it, who's a lot more smoothly . You're just biologically different. Yeah, so much more. Mitochondrial density. You're a different, like your tissue is actually different . . Explain muscle memory and that concept. Yeah, muscle memory. Is real. 

So your training doesn't go away. It's not a wasted effort. 

Yes, relative. Strength is a thing. If you gain a bunch of weight, you're going to have a harder time doing body weight things. If you didn't train as you gained the weight, but. it's relative, like you still have the strength level that you earned or. Um, in our experience, you maintain 85 90% of the strength that you have worked towards. With any sort of maintenance, like people can work out five times a week for 10 years and then go down to once or twice a week. And maintain. Again, like 85% of the strength they've always had with. On a relative scale, like no effort. 

Kind of going back just a little bit. How does somebody get stronger? And how do they progress if they find they do not. Have that baseline. Level,  talking about those basics again, getting a lunge, a pushup from the ground. I love negatives. I've talked about them before on the show.  I learned that from Rob. So I'd love for you to expand on that.



Yeah, negatives is a good start. I mean, having a set range of motion. So it's all the reps are the same because you get stronger through the range that you train is a huge deal. Like people squat to a chair, or you squat to the couch,  you can do pushups off the wall. Being able to get through a full range of motion. Repeatedly with roughly the same form. And the other thing is if you're purely going for strength, like if you're somebody who is adamant that they don't want to gain a lot of size. Your best bet is to do. Sets of two to five or maybe even like three to eight is pushing it, but that's your it's hard enough. In that rep range that yes, you're probably getting emotionally a strength benefit. And another good way to know if it's actually hard is if you can do it again in like 10 seconds, it wasn't that hard. The strength being a nervous system. Adaptation or protocol, you should be like, you need a minute. And then after two or three minutes, you'd be, oh wait, like I can do this again. That's something, if you almost too, I think it's like feeling hard. Isn't the whole thing, but if you know you're doing it correctly and you're whipping through and you could do 50 unbroken, if I asked you without arrest, like it's not hard enough to make you stronger. And making it hard enough and safe enough is the balance you kind of have to do. And that balancing act is what creates the change. You can't fuck it up bad enough that you get hurt. AKA you're back in pain because of weakness.  I mean, You're right. A lot of the mistakes that people make when they're strength training is they do singles and that should be reserved for people who are really experienced, like to get enough of a strength stimulus by only doing one at a time, it has to be really heavy. And if it's truly, really heavy, the chances that your technique. R excellent every time. And it's actually heavy is pretty low. It's really more of a. An advanced concept.  I mean, Back on that basically ever doing singles. If you're not going to be in a competition, like. It's not probably worth it. It's not enough work for most people and you're probably not doing it the same way you would do a hard set of. Two or three. And if you miss one, you get like you didn't finish any work.  The other thing is template programs. We'll say all the time, like add five pounds a week and that's just not true. Like. Uh, far more accurate. Number would be add one to 3% and where they're getting five pounds is because most of the people who are going to go on Reddit and do a squat program. Are sort of strong. So five pounds falls in that one to 3% on most of their movements. Like it doesn't at all apply to. My mom, right? Like, If you were to add five pounds to pretty much anything.

So you want to get stronger at home, get to the baseline of these movements. How do you know you're getting stronger? And how do you know you're doing the right things? Yeah. If you're training at home and you're doing body weight stuff, it's how many sets are you doing? 

If you're doing 10 sets of five. And when you started, you were doing three sets of five and you didn't just. Make them all look worse. Like if they all look exactly the same and it's all the same range of motion then yeah. You're stronger. Like you have a higher work capacity. Yes. But also. I mean. A lot of step loading protocols or strength protocols that aren't based on adding weight, which are good for body weight, you would just do more sets. Yeah, it really can be that simple, which is nice.  Make sure your form is good. Like film yourself. If you have no other kind of feedback or professional resources. Film yourself and just look at it and look at a movement demo on YouTube. That seems to have a lot of use and not a million negative comments. Like try to compare the two and don't just write yourself off and be like, well, obviously it's not going to look like them. Like it should roughly look like them. Just be. I have people do film first and last because usually, you know, you're fresh. I heard it. And if they look crazy different than something bad happened, and if you're brave, you can just post technique reviews onto the internet. I'm not going to recommend that to my audience because I give a shit about my audience's mental wellbeing. . Oh my God. Some internet comments, dude. Like I run the guy that told me I needed to lose at least 50 pounds. That guy will stick with me for the rest of my life. 

If you're listening to this, fuck you and your entire existence. Uh, Uh,  I love that. Just do more sets. They should feel hard. And basically list, give me a list of five to eight to 10 movements, whatever it is that are the basics that they should aim for, like the real example. So lunge, pushup, what else? I mean it builds, but the baseline. Yeah. The end goal for that target of. Be strong enough to take any random exercise class is. At least one pull up. Um, it's being able to do lunges, right? We. We we ate, like you have to, we'll do four lunges on each side, in a row. And in that one is your need gently touches the ground.  You have to be able to do, sit-ups like probably dozens in a row. I mean, literally take that service value. Like if you can do 24 good set ups in a row. It's probably fine. After that he talked about like doing things with weight.  A few really common standards, like being able to deadlift your own body weight on the bar. Um, again, these are not things you're going to do day one, but it's a goal to have at least me on the bench, or at least being able to download for your body weight. Squat something similar, probably more like 75% added to the bar. And then a bench press is a minimum half, like. For most people. If your body weight, half your body weight. Got it. I would say, like, all of these are minimums. You could probably go up to about double all of those things that I said, but those are again, like a starting point. And once you have that going from that, like minimum viable to like pretty good happens really quickly. I mean, most people do it inside of six months, if you are really dedicated and probably closer to two years, even if by accident.  I know. And that's the nice thing is. I,   sound like a broken record, but I don't care because it's so true.  If you just listened to that and what you took out of it is. Like I'm never going to build to that and deadlift in a gym, and I don't have the stuff at home. That's not the point. Like there is a lot you can do that prepares you in the same. Like it's not those movements. 

Don't take them too to heart. I know that barbell movements can kind of freak people out and it's, again, it's not a day. One thing. It's the option and it's the building of its. The principle, right? Like if you're. If you're stronger than your own weight. What are the odds that your own weight is randomly going to hurt you? Exactly. , like life shouldn't hurt really. Like it really like life should not hurt, um, all the time. And it's very normalized. And what I always say is just because it's normal doesn't mean it's normal. Like it's not because everyone kind of treats their body like shit. 

Like that doesn't mean it's like the best thing. Like that's not what it is. The bars on the floor, the bars on the fucking floor. What percentage of Americans don't work out once a week? Uh, it's like two thirds of Americans don't have any sort of active membership that. Because that's the easiest thing to attract. Okay. Well, so say that some people are working on at home. The point is if you worked out one. Fucking time this week. You're absolutely at the front of the pack. Like that's insane. The Thanksgiving test, like go to Thanksgiving or whatever your biggest gathering is and be like, what percentage of these people work out every week. Since last time. It's low, it's low. It's really low. It's fucking crazy to think about. Let's kind of go into, they're trying they're in the process. What are the mistakes that you see? I guess the most often, I mean, you've seen literally twice the amount of clients I've had, you have like five years on me in the industry. So you've seen this so, so many times taking people from below a baseline to a baseline, to above a baseline.  What are the biggest mistakes people make in that chunk of time? Yeah. I mean, you said a big one is assuming that you can do body weight exercises. This is a big one. Like you might not be able to, and that's fine. It doesn't matter where you are. It just matters where you want to go. And if you're trying to get to that, Baseline. Yeah, don't assume. That you can do pushups. Like most people can't and again, it's about consistency. Like two times a week, three times a week, especially if bodyweight, you might be able to get away with three times when most of these things. Just give him a day in between and you should be there. It won't take very long. I mean, We've seen how many people have done their first pull up with us and how many people were like, I've been exercising for 10 years. Like I'm not a person who does a pull up and it's like, well, If you do pull up two or three times a week, you'll probably have one inside of six months. And like they're drilling. Over and over and over and over. We've gotten so many first pull-ups at the gym that we're literally gonna put stickers on people like the, I voted stickers, but I did my first pull-up because we're cranking them out and it's not hard.  It's not hard to give someone a few things that are going to push them in that direction very, very quickly. And it's like, Like duke gloves. Like do pull ups and do. Like any sort of vertical pulling anything. Where you watch someone else do their first pull-up. Right. He's things are so important. So. Let's take the pull-up example. A lot of people want their first pole up and a lot of people like it haunts them, like you said, like, they'd be like, I've been exercising 10 years. I'll never get a pump. I'm different. Like, why are they not a special snowflake? And what is the bare minimum that they have to do in order to consider themselves a special snowflake and be like, I am different. If you haven't done X. Sure. Blank. Yeah. If you haven't. Worked on pull-ups twice a week for 24 weeks, then. You probably aren't very edible. Cool. What qualifies. What quantity. The quantity of efforts, efforts. So like, You said two to three times a week, two to three times a week working on pull-ups at least 10 minutes, probably. And like, most of that is resting, but I mean, and see, I hope that like, some of you felt like it was going to be a lot more, this is not, this is what I'm saying. It's not a massive ask. 

It's just doing the right things. That's what I was trying to articulate. It's consistency. And it's a full range of motion and it's appropriate loading, like. For the pull-up is probably the hardest one, because how are you going to appropriately load a pull up? If you don't have one. So something I love for homework outs,  is the band like attached to something overhead and seated, like pulling down from either standing or seated, depending on how high it is. But basically if you have a band attached to something, overhead, , something sturdy that isn't going to come crashing down on. 

You please do not attach this to some bullshit in your house. When you can put it against a swing set, like something of that nature, and you can pull downwards and kind of pull your. Elbows from a straight locked out position, overhead to down and bending and finishing by your sides that mimicking of a pull-up movement is enough to get you started. What are some other things they can do at home that are super simple and, and, or super low cost, like a pull-up band on Amazon is like eight bucks. Yeah. I mean, even what you said is really important. 

It doesn't even matter what you do just has to be more than you're used to. So like if you're not used to pulling your elbow down to your side from an extended position, With any resistance. If we had to stronger, like I've had people put books in pillowcases and do bicep curls. Are they, you don't need to buy anything. You just need to keep your elbow and your shoulder to pull. You can do the same bicep curl thing with books and do rose. Can you pull stuff towards you? Just get a 90 pound lab, like. Is it great on a leash? Right?  So something to kind of tie it back together. Each rep has to be hard. You shouldn't be able to pull down, said band example for 400 times in a row and never feel fatigued. I'd be more than like 15 years. Exactly. So it has to actually be challenging each rep. That ties back to strength, not size. If you were going to do 400 and around by that 401, you were pretty fricking done. You're going to be so jacked. It's going to be phenomenal, like great,  if you want to get stronger, which is what you need to do to get closer to a pull-up or a more strength based movement of any kind that we've been talking about. 

That's going to look very different. Each rep should be challenging. Like Rob said, you need rest in between to recover. It's nothing. That's going to be 20, 30, 50 reps in a row. What are the wrap-up points from? I don't even know where I'm starting.  I haven't done this stuff in years and I just want to get to the baselines. You've talked about what are the three biggest takeaways for people? From this episode. Consistency consistency in what. Doing the same movement or pattern. At least. A couple of times a week. Love it. Um, and then progression.  Not only are you doing it, but you're making it slightly harder on a macro scale. So week over week or month over month, it's slightly harder. One to 3% per week harder is probably enough. Oh, it's definitely enough. And it's probably all that most people are going to adapt to anyway. So doing more than that, usually just. It creates a forum. Yeah, well, it's like going on the highway the first time you drive, like what's the best case scenario. You make it. Like you make it until the next time you're on the highway. No you're better off actually ramping into it. No pun intended. But, um, , progression consistency. And then. If I had to say three, it would be. Setting your bar higher. Like a lot of people said their goal too low. I don't know how many people have been, like I want to do I'll pull up and they do one pull up. And then they basically stop working on them and they're like, oh, it's so hard for me to do that. Pull up now. And I'm like, well, yeah, Because you put six weeks of savings in the bank, and then you went on vacation, like it's gone, like you stopped working on it. And that was, uh, basically your one rep max. And then you've lost that 10 to 15%. I talked about earlier from just not training it. And all of a sudden you really can't get one every day.  Like you have to keep up with this stuff. But. When we're talking about this. It's again what he just said. Macro-scale so you are going to gain strength slower than you're going to gain cardio endurance type things in your fitness levels. But you're going to lose strength slower. You will lose cardio faster. But it does still go away. Like you do have to, but the amount that you need to put into it, like workout once a week, you'll maintain. 90% , if you're doing it in any meaningful way. It's enough. There's no excuse to kind of regress though. Like don't just stop working on these things. All right. Any final notes? 

I mean. No, but if you wanted the. The super bonus. Nerdy part of strength. If we could talk about that for two minutes. Yeah. We're going to cut into the nerds. Cut. So you want to stick around nerd out with us? Definitely do. So if not go check out my Patrion. You can be one of the first people in it. I'm literally just posting everything. So go get in it while it's less expensive by the less expensive option. I don't need to say it again. Back to it. Nerds cut. Why is, why is strength needs session? A little frequencies because it's a central nervous system adaptation. Like why is it stick around is because it's. Essentially. A software update. So give us how that looks in training, how you recover and how it feels. Yeah. So in training it's you spend most of the session resting. And then when you're doing effort, it's about like pushing really hard and creating lots of NeuroDRIVE. And where do you feel tension while you're doing it? And. I'm actually trying to move faster or like moving more weight with the same form. Like you're literally creating more force. And the reason that that sticks around and. The reason why. It doesn't put me. There's several, but the strength is the. Is the result of the ability to create more for us. And it's the. Forrest going over a certain cross-sectional area. So that's why big people are strong. They have more area to contract. But it's also why people don't get really weak is because you don't tend to randomly lose. Tons of muscle mass and knock, train. Right. Like, so if your habits stays the same, you're going to stay roughly the same size and strength, even without doing lots of extra work. And you don't lose. Software or hardware just by, you know, Kind of touching it. Right. And it's different than cardio, like you said. You lose cardio in days, like figure out how expensive it is. For your body to be good at dealing with what hard cardio is being able to deal with heat and being able to deal with all the byproducts from every system. Respiration high heart rate. Hydrogen just feeling a certain muscle. Like you have to dump that all the time. Like that's an expensive adaptation to hang on to. If you go from like in season two, watching TV for 12 weeks, like if we're going to hang on to that. And versus, you know, like having tissue that you still use to walk around. So, what does that look like in terms of recovery wise, a different central nervous system. Yeah. I mean, you'll hear Olympic weightlifter. You're just talking about training two or three times a day. Right because their entire sport is forest production or like track and field athletes at the highest level training because you train hard. Three or four hours after you wake up, then you train hard nine or 10 hours after you wake up after you had food and like take a nap. Because the muscles are not that taxed in the cardio, like you said, it is not that tax it's very different. Like it's quite literally more stressful to run up and down the stairs of your apartment for your cardio than it is to do. Two big box jobs.  So people will start strength training, and it's this common thing I get as they'll come in for their next session or whatever. I'm like, yo, I felt like shit. And it's like, yes, like if you're feeling like garbage after every single street, like you're overdoing it like that shouldn't be an all the time thing, but it feels very different than recovering from like a bodybuilding type program days or weeks. Right. So it's a lot harder on your body. And when you feel that sort of like really dense brain fog or like that super downregulation or that hyper fatigue like that, is your body telling you something and the stress bucket I talk about all the time. Strength training fills a lot more of it than a year. Like, you're just going to be pissy all the fucking time.  It's such a different feeling that I think if like somebody told me about it, I think I would have expected better.  It feels like you have a really, really light version of mano. If you overdo it several weeks in a row straight training. Uh, why do you think you shouldn't feel that way? Why do you think. Eating a bag of sour patch, kids and drinking a monster during a string session makes you feel like a superhero. You're dulling that fatigue. Right. And that is not how I personally recommend getting through your day. If it's not your prime objective to compete. Not everything has to be like 400% if you're just like a dude who goes to the gym, if you don't have insane goals and you just want these baseline things, we're talking about. You probably shouldn't be like grading yourself  well, this is health for fitness. So that makes sense. If it was fitness for fitness. That's exactly what I'm saying. Like, it's, it's insane. It's like when people come to me and they're like, I want to do a bikini competition prep, but I don't want to do a competition. I just want to feel the pressure. I'm like, that's a fucking insane thing to do. Like the pressure I'm so certain, like you have no idea. That's probably ha that's happened probably 15 to 20 times. Eat food. And I hate me. That's the thing like I, the thing with body business is not really my original opinion. A lot of people have said this and agreed with us, but like, to my core, I believe that if you are the best at bodybuilding, a K you have your pro card and like you're competing to be the, the best or serious cash prizes. Super super cool to be dialed into that extent, because what it takes to get to that level is absolutely insane. As far as dedication. How haver. 

Most people. In bodybuilding. Do not qualify as the top 1% of bodybuilders and therefore are just basically giving themselves eating disorders for specified amounts of times bingeing out of fucking control in the off season. And their body image is so fucking war by the end of it. It's not even close to word. Like you never even want to show what the fuck are we doing here? 

Like. Like the steroid use, like the, like you're destroying your fertility forever. This is health for fitness at the end of the day. What the F like, don't do that shit. This is not what we do here. Yeah. What is the goal is the goal to look. Crazy for four hours. Well, The goal is to get there and try to maintain it, which is obviously to us sounds insane, but it's yeah, but it sucks because how would they ever know that? Of course it's not a thing, but how would they ever know that they only see the highlight reel of the Instagram, right? Like. Real. So Instagram is so real. Everything you see on there  so. I want to plug up Rob's Twitter. Um, I'm not going to, because it's so many letters. What I'm going to do is I'm going to link it below in the show notes. So you can just literally click. It will be right at the top. His Twitter is hilarious. A lot of good gold nuggets and tips in there. So make sure to give him a follow. Get on Patrion. I will see you in the next one. I do not advertise on the show except for my own shit. So please leave a review. If you get anything out of these, I would really, really appreciate it. I'll see you in the next one, guys. 

 Yeah.

Yeah.