>> And one topic. I want to get onto that. You mentioned it up and you opened the can of worms on this. So I blame you. His blood flow restriction training you called B F R. And Freeman listening chases the well, the most well versed individuals in this area. I was, I learned from him probably weekly on it, and I get studies from him. I used to be daily. Probably. It will lessen consistent now, because he's probably realizing that I can't read that fast. But I'm gonna chase to talk a little bit about some of protocols that you used be a far and harder you can use it for. Not yet. That's like development for individuals who might just be seeking an alternative way to work out whether the older adults, people who travel on the road and what it does physiologically for not only muscle growth, but the tendon thickness, like you said, and some of the other other >> protocols. Such a cellular swelling protocols. >> Yeah, yeah, I think you know, the one thing I would say about our previous of conversation with incense Thing is, I'm not telling people not to take him out like running around saying that that's the devil and all that. So I make sure that I'm not like one of those zealots about that stuff. It's it's just Hey, do you need it? You know, like this, that thought process is critical. Is this necessary? Not let me just problem cause I'm sore today, right? I think that's the caveat I want people to walk away with is that everything is necessary if it's necessary. And if it's not, is there a better alternative, or is it just part of life? Is that part of being a division one athlete or, you know, somebody who's recreational? E fit is you're going to feel a little sore and tired. Is it necessary to take that pill that made negatively? Thank you. So I think that's one thing I want to say, but kind of moving on to the >> You are not a dealer. I will vouch for it. Yeah. Interesting topic to talk about. And I give you credit for being open minded on both ends. Yes, everyone was concerned. >> Yeah, Yeah, I want to throw that out there. But I think with the Bee Afar stuff, it's I'm so ill. I've learned a lot from the man. Dr Headless Sarah. Hey, Works is Smart tools company, which they're just absolutely revolutionising how available and the education that's associative willful restrictions. So I you know, I I'm gonna kind of pass on that credit and say that, uh, they're really pushing the field forward, and I'm not affiliated with the company. I just think what they're doing is is fantastic work, because local restriction obviously has been around for a long time. It's not new, you know, we're not pretending it's new, but you know, it's really the availability of cuffs for sort of affordable prices has made it seem no refreshed and kind of a new life to it started in the late nineties in Japan, really doing a lot of the early research on it. Ah, lot of people started with tine off with different straps and and, ah, bands that they're just wrapping around their arms and looking for, you know, in a partial occlusion and some cases probably dangerously a full ischemia. But I think you saw it. And most recent years, with some of the owns recovery and the Delphi's, which come in a pretty high price tag and as I mentioned, smart tools has come out. They have much more affordable. I think it's, you know, a tenth of the price. And so now you're able tto. But these types of you know it's tool and everybody's hands. And I think it's is changing the landscape as faras, a modality that has multiple uses. And that's one thing when we talk sports science, we talked technology. You know, everything has a time in place. But when I look and evaluate and vet out technology, or whatever we're going to bring on is as a new resource. I always looked forward to have multiple uses, doesn't have a bang for your buck, and I think the blood flow restriction does. It's versatile. It can be used in rehab. You can be used to build muscle confused for strength. It can be used as, ah, activity potentially ater so you can use it. Potentially increase your subsequent performance with an acute time window. You can use it as a recovery tool, so I think the the utilization of it is still we're learning about it. There's still no definitive. Here's how this happens in this sequence but I think that's what Everything right? The human body. We're learning so much about it. But the science that's there has proven that low load with local restriction, where we're including one hundred percent venous return, but partially including arterial inflow. So there is blood flow going into the muscles and the periphery, but there is no blood flow returning, and so it creates a cooling effect. We're essentially you're gonna limit the availability of oxygen. You're going to decrease the pH and more acidic. You're goingto deplete foster creating stores. You're essentially going to run through the size of principle and use up small of slow twitch fibers and skip essentially rights of fast switch fivers with a low load or even a non loaded exercise. So I think when you talk about somebody who's got limitations, maybe they just had surgery. They can't run. They can't have the impulse of the impact that you would need or you would want to see toe. I kind of developed the most cultures. They come back. Little restriction is a great way because takes a low load exercise and you realise, is that restricted bowling and you get a subsequent fast, which adaptation? So you're you're simulating the big boys, the ones that move us, the ones that make us jump and run faster. Ah, and I think you're seeing time Windows of adaptation that air a sixth of the time Faster, you're getting strength. And I purchased three Adaptation in two weeks, whereas in traditional resistance training it was taking eight to twelve. Um, so And when you talk about, I had an athlete rolled her ankle and I want to make sure that they're not having atrophy is they walk around in a boot. I need to make sure that the muscles around the knees and the hamstrings, the name of the elders, critical drivers and sport aren't just wasting away. So we would have athletes obviously in the rehab sitting, doing protocols to develop muscle but also just sitting the act of just sitting with occlusion passively not doing anything has been shown to cut atrophy by fifty percent. So it's fantastic because it's not invasive. You're not doing anything into him. They're just sitting. So, uh, we don't you know, promote them to play on their phones constantly, but they can sit there and have their phone out and, you know, twenty minutes goes by and they just hopefully of, you know, benefited their return to play and a, you know, a faster, more efficient way than just sitting around. So lots of lots of utility for it. >> Interesting. So for those not familiar bloodflow restriction training the way it works, you gotta cuss. Arms hopefully cast. Not just, uh, elastic band, you tying on. But that's how I started originally from Kat to training out in Japan. So it's a cuff. The attach is approximately on the whim, typically by the shoulder or up along the thigh, and it includes the amount of blood so reduces the amount of blood. Don't go into the muscle, which then allows these Siri's of physiological effects that chase alluded to. That is a difference between Venus and arterial occlusion and chase in. Regards to that were Some of the specifics are for people who aren't as familiar with blood flow. You rattle off a bunch of stuff regarding blood flow and from the adaptations of it. But people who aren't familiar with it you measure the occlusion through Doppler. I believe Smart tools uses a remote Doppler. They're attached to you on the distal limb and everyone using this, what percentages do use? How do you know what you too much occlusion that to type that not tight enough. And we're the protocols that you use once you have the right conclusion for that limb to increase some of these hypertrophy, some muscle growing activities or, you know, just sitting there play on your phone activities that reduces hypertrophy for your athletes. >> Yeah. So what you're doing is you're actually going to take an external Doppler or something that's gonna allow you to magnify the sound of the pulse, right? So if you take radio pulse, you know, right here you would replace the Doppler on it. You would actually be able to hear the heartbeat as it from service, >> due stew, stew, sh >> and up top. They're wearing the cuff. You're going to slowly start to inflate it. It gets tighter, tighter, tighter. And you will eventually get to a point where that, uh, false will start to fade of >> this dish dish. >> And it comes to a point where it's non existent. And so that's when you know that there's been full arterial occlusion that's there one hundred percent. There is no blood flow into that arm. There's no blood flow out. It is included. And so research has shown that basically anywhere from thirty percent in ninety percent, you're gonna have the same amount of occlusion. So if I was explained that, ah, a little bit more detail is so I'm going to take that one hundred percent occlusion number. So if you've ever done your blood pressure and the typical one of perfect blood pressure's one twenty of Brady and that's the same device we're going to use I mean its's stigmata. I'm anemometer the tough one to say, um and you're going to get a number up there like, let's just say two fifty. Alright, so that's your hundred percent occlusion. What again research has shown is that in thirty percent of two. Fifty all the way up to ninety percent of two. Fifty, that's the sweet spot or including arterial, that actually doesn't improve occlusion as the higher you go. So we stick to fifty percent. So, you know, fifty per cent of two fifty is one twenty five. And, ah, you're goingto have Justus. Much of you did it at ninety percent. And really, the differences is pain perception. Because if you start getting up one hundred percent inclusion and telling somebody to exercise, they're not going to like it. It's not going to feel good. So it's a nice sweet spot of saying, Hey, we have included Arterial but not fully restricted, but we have researched it, Venus. But we can still move and be act on DSO with that what you're really looking to do. There's a thirty fifteen fifteen fifteen protocol that's seen pretty commonly, but ultimately you just need to fatigue the muscles. Ito have a low load exercise that's done for high volume, typically fifteen plus wraps for multiple sets with a minimal respirations. So what we're trying to do is we're trying Teo, allow for blood to be flung, pumped into the muscle. You're goingto actively, you know, contract. Over time, it's going to stimulate fast twitch fibers. You're going to rest for a very short period. More blood flow is going to go to the area. It's gonna keep getting more acidic. It's going to keep activating Mohr fast twitch, and you're going to just repeat that. And so I mean it really, really magnifies the response of typically a weight or resistance that would be almost no impact on you at all. You would have no performance benefit from using a weight that light. So you can really use it as you know, when I was in a rehab setting with an athlete who has very little capability to handle load. Or you could use it as a finisher in your body builder. And you wantto stimulate ah, muscle group that's lagging, and you really want to build it up. Ah, it's the fantastic thing I think about It is it's a minimally damaging activity. And what I mean by that is that you're gonna have a dramatic reduction and creating stores of CK levels. Lt's myoglobin. You're not going to get the same mechanical breakdown that you see what too difficult resistance training when we start talking about internal load and H R V. If you were to substitute and in season lift with the Afar, you're still going to get strengthened and have virtually adaptation without the potential systemic load. That may be a typical resistance training session. Does the now you start talking about minimizing, uh, internal responses? Bye. Still getting annotation, so it's it's pretty, pretty amazing. >> Yeah, that's that's something. So I've seen personally as well. I use smart tools, smart tools. I'm not feeling it with a big fan of whom, because they made it affordable for individuals like you, of myself actually use them. So we're talking about occlusion. We're talking about reducing amount of arterial occlusion, but not with the amount of Venus inclusions here allowing blood to pool. It's an extent you get large amounts of violation. You increase the amount of capital area is in that area, but you're also not breaking down the muscle in the same way that you would otherwise. So we're lifting a heavy load. You have the fibers himself begin to essentially tear apart. Your body has to rebuild these, but now we're increasing hypertrophy, so growing them also, without having to have this break down response in the muscle itself. But that being said, the loads that you're using are also twenty percent of your one rat max. So a very, very light load you're using to fatigue. How does that affect the tendon itself? Because one thing I've noticed personally, this is I'm not I'm not saying you should do this, Okay, this is what I did and maybe stupid or whatever you wanna call it. I had a really bad Tanaka, the issue of my knee where I couldn't play basket. I couldn't go upstairs well, and I didn't be afar. Traditional trailer at tempo work. But when I started doing be fr low level plyometrics when I started inducing some of the shearing forces on the tendon to increase adaptation that area that otherwise might not be there with a >> low load, >> I started Teo see much better results in my knee compared to some of the tempo work. Do you do anything specifically with B a far that might target attendant outside of the traditional thirty wraps, fifteen wraps, fifteen reps. Fifteen reps with >> a low load. >> Yeah, yeah, absolutely. I think you know some of the ice of measures that we talked about when you were working in Stanford and having that Anil Jessica effect. So having the ability to have the mitigation on acute windows of what, fifteen, forty five minutes, but also the college and proliferation. So you're getting an increase in human growth hormone that there's like one hundred seventy percent times greater after ah workout, which we know. H gh doesn't necessarily build bigger muscles, but it does stimulate collagen growth. So when you're having somebody who is maybe coming back from a ruptured Achilles or another, you know IDA cirrhosis issue, You know, it's a great way to help promote and environment and maybe in a vascular area and the kind of forces, nutrients and a hormonal shift that may promote a more appealing environment. I think you know, we talked about it briefly. The training piece, I think you know, the more that you can start to get people into. I'm not overly dramatic, sport specific person, but I think the more you can get people into activities that are going to be replicated on the field, know whether it's sled pushes and walks or whether it's, you know, having some type of, um, you know, activity. If your picture where you're getting your arm through these range of emotions that are going to be necessary while using the inclusion is actually gonna promote a lot of ongoing benefit. I think toe rehabilitate the area on a functional manner and develop not only the musculature, but also remote the properties around that specific tissue that needs to be healed. So I think there's some really cool things that are just now kind of being played with Just because we can actually die. Elin, the proper collusions. We can actually die. Elin. What we want to see happen with you whether it's, uh, some of the cells, whole protocols that we're doing are these giving preconditions. Bread falls. Where were haven't athletes sit for extended period time passively with their occlusion of set? And then they're gonna reap, refuse. We're in, Allow blood flow back, and we're going to do that repeated intervals prior to activity and see a potential for increased power output. Oxygen. Connectix. The research is pretty amazing with some of the human reconditioning and that they're saying, um, increase time to exhaustion, decrease time trial performances. But they don't really know why. You know, there isn't like a clear mechanisms for performance gains that's been totally identified just yet. There has been stuff where it's shown to attenuate lacked eight levels. So you're obviously no cellular. Respiration is enhanced because you're not getting that amount of hydrogen present in the blood. So you may be potentially more efficient energy user using more, more fat and oxygen, so that's great there. But I think you know, as the research are sketching out, that piece is that's one thing that I'm looking at doing for my research focus for school. Is that potentially a shin piece? If I'm already going to be sitting around before a game, or I'm gonna have time between events like a track and field event are, you know, Cool event. And I know I can sit here passively, not use energy, provide a stimulus to the body that's gonna potentially open up neural pathways or physiological mechanisms to increase contract ability of the muscles. I'm going to, then maybe get that extra tenth of a second. I'm going to throw an extra, you know, a couple feet on the javelin. I'm going to do whatever I need to dio potentially at a higher level. I think that's really as we're pushing towards performance. Why do you take, you know, choose during the game like you want increase performance, you want to run longer, and I think this is going to add one more a little layer to it. That from an investment piece is minimally invasive is minimally changing to their to their schedule. They're not. They don't have to do anything crazy. They feel good. And that's the biggest thing. Is the anecdotal feedback on it is man, I feel great. I feel like I have to I don't have to do a full warm up. I feel like I can just kind of get out there, move around. We still have him do stuff, but they just feel like they've warmed up faster. And I think of that piece is gonna be really cool to see if we can demonstrate some of empirical evidence on it. >> Yeah, that I'm excited to see the research, >> and I know you're working hard on it. >> It's kind of a great stop. Making Brava kind really brings us full circle because you look at be fr it, increases their sit in the area and lacked a production and increases economic nervous system arousal, which has been shown both to increase cognitive abilities. Um, neural plasticity and ability to enhance memory. And so why you're doing this? It's also the only prime main the body for the coming activity. We also prime ing the body is a hole in regards to it's mental capacity and not just the muscular area. And so when you start looking at that, you know, full system, the human body and how we can talk about a little bit here, some dynamical systems where you know the body is really complex. What happens in one area affects another. You can't differentiate between your physical mental side because the physical side of the Afar is now enhancing your mental side. Just like your perception. Ten hands a workout. And so you have feedback up and feedback back down. And that's just a great, you know, highlight You brought up because now it's really inclusive. Were we're so often thinking this isolated manner. Oh, if we've been to this or we run this, this will happen. But we don't think about it in this recursive loop manor where what I did to my muscle, right, our muscle releases these myo times. I go talk to our brain, which then go back and talk to our muscle. And we have the endocrine system working together to orchestrate this all and just the whole idea of be a farm for a game It's not just right the muscles and the scheming Preconditioning, but it's also a fact that you're putting the person in a state That's more conducive. Two performance itself, because so often and this isn't to go on a rant and I apologise. And this is something you buy a top about, right? Avoiding the sympathetic states, All right, we don't want to be sitting there before game doing deep belly breathing because we need to be ready to roll. There's a reason why you get excited in these situations and a really excellent full loop example. How Don't comes together there. >> Yeah, I think one last little piece with that, too, is black. Tate has been shown and exercise of a specific lactate now to have been associated with BDNF, right? So that brain derived neurotrophic factor that exercise stimulates like Miracle Gro for the brain, >> and that if >> you're sitting around watching, you know, lecture for an hour, get up to ten SWATs. Walk around, and all of a sudden you have a renewed focus. And so with that to your point of it's all connected is you have an athlete who essentially is going to get a benefit from that. But we're also, you know, and there they'll never watch this, so I'll say it. I do planting that placebo. My burbage is really, really careful. And hey, just so you know, you wear this attempt ten, fifteen minutes before you do some ISOs, your ankle will feel better. It has an ability to mitigate. Think like him. Planting that sense of this is gonna work because we'll see Bo Effect works. We know it does. So there's a little bit of, you know, mix of art and science and how we imply these technologies and saying they like, Hey, Logan, just say no, you wear this before that game, your ankle will feel better. You're gonna feel looser, going to hell faster and just letting them roll with that and don't need to tell him anything else. And I think that to your point of it's all connected can then maximise whatever intervention you want to, then increase performance. >> Yeah, and I'll avoid a rant here. I'll keep it short, I promise. But what you hit on? Perfect. Especially since that. Look at some of studies regarding attendance, they'll look at it and see that the timid itself is healthy, yet they feel pain, and they've done lost studies where they're saying an external stimulus. So something like a metre gnome in the background going Ping Ping Ping and you're focused on the stimulus instead of the pain. And you now begin to de associate your knee with pain because the stimulus and regards to the tempo that's going on the background, you're doing it. Why didn't exercise So now? Because you're focused on this external stimulus fall during exercise, you begin to disassociate pain with your, you know, near tendon during that movement and just really shows how coupled the system is and how our brain talks your body body. And if we perceive that we're healthy right? You said, Oh, mixing the heart and the science while you're mixing the science of the science, right? Your you understand that perception is reality is not necessarily. We like to call it art because there's no number to put behind it. Really. It's, you know, the science that our body is deeply into connected and how are neurons from the brain talked to our muscles? Are muscles tough back to our brain are all essentially one and how everything from your nutrition, your perception to your stress from school, you're emotional state, whether you got a text message from someone that made you upset all effects, your internal load off the body itself. And regardless of what external only put and no matter how hard you want to work, if your internal system isn't able to handle the stimulus they're going to put on it in terms of the load you're going to give then what we're doing is it? It's really falling short of what we're actually trying to accomplish because we're essentially using external load to infer what's going on. But there's so many things that go on inside the body outside of external load that we're only using one system to monitor the internal system. We're kind of I was a falling short, but not maybe doing all that we can. >> D'oh Yeah, I mean, I think the you know not to rant myself, but that's one of the biggest mistakes that we as a sissy practitioners make, is the assumption with general adaptation Centrum theory that you're getting people and that they're adapting at the rate into the dose that you think is appropriate that we're making that assumption as to where they're at. So when we say, Oh, they're at home, you know, stasis. And we're going to apply to weeks of ah loading scheme, and then we're gonna unload, and then we're gonna push it higher because they're going to super compensate. I think that is a load of crap. I think that we want that to be the case because we want to feel justified and feel good ofwhat we d'oh. But in many cases, you really have to dial in all the factors associated with overreaching all the factors associated with performance and mix them and have checks and balances to see truly, if somebody is where you think they are and if you got them where they are and if not, what was the reason why was there an energy insufficiency? Was there a Micronesian problem? Was there associated stress damaging the functioning, The A access All those things have you know they come in to play, but we are so rigid and and a lot of our thinking me included Holy, guilty. This we work in four to six week block. So yeah, you know, my own load is gonna be a three week three. Well, maybe your own unload should be a week nine. You know, like, how do you know that they're not ready for Maura. Maura, Amore. Um, you know, so that I think that assumption of not necessarily taking into consideration that connectedness between all these systems Ah, can get us into trouble to make us have false positives. I think I think we really congrats pawn the stuff that's not there >> now, that's that's couldn't be said better because we like to make it simple, because we can understand Simple. And when we make it complex, we realize we don't really understand that much. But the more we appreciate as complex, the more we can appreciate how applying something simple, like we think a load ten push ups really isn't as simple as it may be. And that at times, can cause paralysis by analysis. Where you have so many things >> going on at once and to consider I'm not saying that we just sit there and measure every single subsystem. I know you're not either, >> but the idea that we need to appreciate that and see where can we maybe refer. Teo, Turn, Tio. That isn't just in the lane off. How much weight do we lift? How much low do we give someone But what other factors could be involved and that athletes life. That's not getting the results that we think this external load should be leading. Tio, it's a great check engine light, because now we have this external load. Hey, I expected to be here in three months, and you're not there. That's okay. Who knows whose fault it is? No one's. But the idea is that now we can turn different people because we didn't see the expected results. We can dive a little deeper, and that's allowing us to utilize our resource is whether it's a friend. You know, a doctor. You know, another practitioner, you know, to help arm us with the information to be the best that we can be. >> Yeah, I think that's what the external load comes in, right. You gotta know if they're not meeting expectations or the desired outcomes. No. Are they typically matching people in practice? You know that are similar positional demands. Are they typically being asked to do something that isn't looking normal? That would then we can kind of backtrack and see how they were doing it. What the fuck? Jack is associated with an internal load work, and again, we don't. We don't monitor everything. We don't think it's necessary. We try and find what's appropriate for his team and scenario. But I think again, if you're mindful and you know you're athletes and you know the scenario of what you're trying to put them in, you can then kind of use your your coaching, I to say, Okay, what are the things that I think may be influencing? Yeah, providing Malad a patient, you know, orange, the desired stimulus, you know, desired outcome. Now, what are we doing to them that we should be seeing or think we should be saying. And if I know them, what is essentially a confounding variable to that? >> Yeah, No, that's perfect. You don't assess everything. A because you can't and be known as time. But you assess what's pertinent and you're aware of what's apartment and you act out the check engine light and facilitate where you can now, well said, because I think both ends resettle. Let's be so simple and just do this or let's on Lee do this aspect over here. But when you take in consideration, all of it, you allow yourself to be the best you can be in your position that you're in because you're not trying to solve everything. You just try to facilitate where you can. Yeah, perfect for Chase. And I want to hold you up too long, and I really appreciate you being here. I want to wrap it up before finishing up here. I got, I guess, two questions for you. I didn't send them to you ahead of time so that I can if you don't have a quick answer, that's fine. The first one is it's pretty simple. I'm not going. I don't mean Resource is in terms of O go to Pub Med or go to this paper. But are there any individuals out there that you can possibly listen to or find that you have found the very informative and not just in terms of all that's good information, but sometimes change the way you think about how you do your job. >> I'm talking to you right now. It's a lot of my my thoughts and know how I address of, you know, some of the the bio mechanics and physics of what we're doing. You know, it's definitely not an area that I'm strong in, and I think you've done a great job of putting information out there for the public tio toe, you know, be able to digest an easy manner, man, you know, a public resource. You know, this may sound kind of cheesy and maybe a little bit of roast sci fi, but I still re t Nation and Goto like all those you know, you know, Jim Wendler sites and freed all the Westside stuff. And, you know, I think you can't isolate sports science and sail. It's just Dad are, Oh, it's just, you know, pumping out research out of the lab or Oh, it's physiology or urge technology. I think each practitioners gonna have their own flavour and what they like and what they bring to the table. And I think that we need to cater to that. Each person should say, Hey, this is what I'm good at. These are my skills. I want to learn more about tax and if X s o happens to be baseball and throwing and overhead athletes than you're going to find the Mike Ryan holds air crises and really dive into that. And if you want to know about traditional pure ization schemes and force plays, you're gonna look at the stone stuff. You're gonna look at half, you're going to look at people who are early pioneers in it. So I think, you know, I don't have ah, necessarily a one person go follow, but it's more of a question to the question is what do you want to know about? What do you like? What's something that's really really, you know, kind of hits the button for you and then just start Googling stuff start, you know, typing these these keywords in and people will start popping up. And I think that's my development has come has jumped. The greatest, I guess Leaves is when I started diving into these rabbit holes of what I want to learn about right now and just saying for the next two weeks, I'm going all in on, you know, let's see saturation lost muscle from Samo, too. You know, I'm just learn everything I can about my loving and hemoglobin and mad a crit and all that stuff. So it's really more about finding what you want to know at that time and just doing a deep dive and then finding something else, doing a deep that and before you know it, you're times years to that and you have a, you know, a well rounded hopefully, you know, face of knowledge to pull from. >> And my last question for you chase. And this might be a tough one for you to answer the that you are the ghost of social media. Yeah, That the king of the King of trolling my page. You know that you are interested. People are interested in following up on what you're doing. Where can they find more information about yourself? What links or handles either. Twitter, Instagram. Would you advise him to look up into and keep a tab on yourself? >> So the only thing I'm using, as I have on Instagram and at Underscore Chase felt so It's It's simple. It's like toe like to troll you and fight in every now and then. But, ah, that's basically what I got. I got a couple post up there. But maybe maybe if, uh, I get a little help, we'll see how it Ah, how it grows. >> Yeah. I highly advise you guys following him because we continue to push him to post more stuff. I shouldn't be the only one privileged to get his text messages at obscure hours, highlighting some interesting topics I would love for it to be shared publicly. So I'm not being the third party siphoning off his knowledge and posting there. Yeah, well, they could chase. I really appreciate you hanging here and be able to be our first guest again here. The reason why I wanted you on first you quite a bit played a big role in my development and continue, Tio. And we all wish the best for you. Um, it really was great to have you here and thank you. >> All right, man, I appreciate it was a lot of fun. >> All right. Awesome. Well, thank you guys for listening again. My handle here is strong. Sorry. At strong underscore by science. I did that all wrong. It's at strong. Underscored by underscore science. I should know my own handled by now. I use Instagram, I think my Twitter's handles at strong underscore science. Who knows? We'll make a link to it. We'll be sharing this podcast here shortly with different clips as well. For those of you who don't have the attention span to listen to an hour toy mint podcast will die some of this up. So thank you guys for listening. Really appreciate it and take care.