The Jordan Syatt Podcast

HUGE Red Flags to Look Out For in Fitness and Nutrition

Check out Marek Health ⁠HERE⁠ at ⁠https://marekhealth.com/syatt⁠ and get 10% OFF your first order using code: SYATT

In this episode of The Jordan Syatt Mini-Podcast, I shoot the breeze with my podcast producer, Tony, and answer a question from a listener about what red flags to watch out for in diet and fitness media.

We discuss:

- Why trying to accomplish your health and fitness goals as fast as possible is a BIG mistake

- Why you should be wary of advice from people that focus on tearing other people down for content

- Insulin spiking and weight loss

- Survivorship bias

- Why unpasteurized milk is DANGEROUS

- Why I stopped making certain videos even though they were popular

- And more...

Watch my controversial round back deadlift video HERE: https://www.youtube.com/watch?v=vZjc7cFj-dk

Check out the NIH Study on raw milk HERE: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9241341/

Do you have any questions you want us to discuss on the podcast? Give Tony a follow and shoot him a DM on Instagram HERE: https://www.instagram.com/tone_reverie/

I hope you enjoy this episode and, if you do, please leave a review on iTunes (huge thank you to everyone who has written one so far).

Finally, if you've been thinking about joining The Inner Circle but haven't yet... we have hundreds of home and bodyweight workouts for you and you can get them all HERE: https://www.sfinnercircle.com/

Broadcast on:: 14 Oct 2024
Audio Format:: other

Before we dive into this episode, I have a very big announcement and if you've been following for a while, listening for a while, you know I'm super picky about who I would do a partnership with. I would only do a partnership with someone that I fully trust, fully believe in, and someone that I've actually spent time getting to know. I have that partnership right now. And one of the things that I've been talking about for years now is not just about fat loss, but also about health and longevity. And especially since I had my daughters, it has never become more important to me than figuring out how to optimize my health, how I can try and live longer and healthier, not just for me, but for my kids. And that is why I have recently partnered with Merrick Health. Now before I decided to partner with them, I actually went through their system and I'll tell you all about it in a second. But I want to let you know I've been going through their system and I have been blown away with what they offer to the point that it's just it's absolutely incredible. Now, what I love about Merrick Health, or one of the main reasons that I think you should care about it as much as I do, is because I've tried for years in the medical system to get blood work taken via my doctors, to have comprehensive blood panels taken, and they have given me so many issues. It's been such a struggle to the point where I was eventually having to pay out of pocket to get my own blood work done. But then I would bring it to the doctor and they wouldn't even analyze it for me. And what Merrick Health does is they make this unbelievably easy. They take care of all the blood work for you. So they order the blood panels for you. You get a complete comprehensive blood work panel taken so you can actually see what is going on with your health. And what I've found with many doctors and how our medical system works now is you go in, they check your ranges, and as long as you're not at like a critical mass, as long as you're not dying in this moment, they're like, yeah, you're good. And I think that's unbelievably dangerous. Whereas Merrick, Merrick Health, what they've been doing is they will take your blood panels, they'll get a comprehensive review, and they will sit down and they will go with you step by step to show what's wrong, if anything is wrong, and what you can do to fix it. Now, another concern I had was that many of these optimization platforms are they're known for pushing supplements on people. They're known for pushing things on you that you don't need. And when I first sat down with my consultation, they didn't push anything. They didn't push anything at all. It was actually remarkable. Now, from there, I was asking about supplements, and I started taking some supplements, which I am more than happy to go into detail on in later podcast and discuss with you. I'm not taking testosterone or anything like that, but just other supplements to try and optimize my health to take me to a much higher level to a higher degree of health to hopefully help me live longer. And when I tell you that this service has been absolutely incredible, I say that with every ounce of my being. And I've spoken about many different services and products here on my podcast on my YouTube before. If I don't like something, number one, I'm not going to partner with them. And number two is I'm not going to say that it's great. Everything about this service has been unbelievable. And if you are concerned like I am with your health, and you want to get an actual look at your health, not just look at your weight, not just look at how your body looks from the outside, but actually look at what's going on in your blood work from the inside out. I cannot recommend Merrick Health enough. I am very excited for this partnership with them. And to continue working with them myself, it's something that I've been doing now for a little bit. And I've just been blown away. And I will keep you updated with my health markers and my blood work as it goes on. But if you want to try working with Merrick, you can get 10% off. I'll put the link in the show notes of this episode. You go to merrickhealth.com/siet. If you use my last name, Siet, then you'll get 10% off your first order. Now, what I would recommend or what I've been doing is it's called the optimization package. And you can see on the website, merrickhealth.com, what that entails, you'll get 10% off if you do this. I couldn't recommend it enough. Everyone I've worked with, all the health professionals, all of the consults that I've had, they've been overwhelmingly communicative. And I've learned more about my health and my time working with them than I have prior. I've actually been blown away. So this is a new partnership I have. I hope if you follow me for a while, you know how important my brand and my reputation is. And I wouldn't be doing this if I didn't fully believe in it. And I want you to actually get a full picture and understanding of your health and how you can improve it and how you can optimize it and hopefully live longer for you and your family. So if you want to get 10% off with an optimization package or whatever else they offer, you can use my last name code Siet. And it's going to get you 10% off working with Merrick. And again, they have my highest recommendation and I have been absolutely blown away with everything they've offered. Word of the day Antonio, what do we got? Oh, shit. I actually thought about this one. Good. Do you want me to start? You want me to start? I got one. Okay. Okay. Choclo. Choclo. I'm assuming it's not chocolate. That would be too easy. No, I try not to do like the super obvious cognates just because, you know, I like that. It's too easy, man. Choclo is corn, but it's like a specific kind of corn. When you think of corn, a kernel of corn, like how big do you think that is? Like in a like centimeters type? Like, I mean, like it's like the size of like a kid's tooth, right? Like it's a little yeah, it's like a small thing. Yeah. Yeah. Yeah. Choclo is a corn that we have in Peru and it's about like the size of a penny or a nickel. It's just like this big fleshy kernel of corn and usually have it with like Ceviche. Yeah. And so, yeah, it's kind of unique to that region. Like in Mexico, you would say, Mais, which sounds like maize, right? My American word for corn, but Choclo is like that specific kind of corn. And I only really encounter it in Peruvian cuisine. Mm. You know what makes me think of? If you've ever had corn nuts, bro, number one, super underrated. Those are really good. Like I love salty, crunchy. That's my, that's my like jam. And those kernels look much bigger than like a traditional corn kernel, but I think it's even what you're talking about. I'm imagining is like way even bigger than that. Like it's big. Yeah. I think so. And I wonder if corn nuts like expand when they're cooked, kind of like, you know, popcorn explodes. Yeah. Yeah. Yeah. Yeah. Gets bigger. But yeah, it's like even bigger than that. And like, I've literally seen my uncle like take like a fork and a knife and just kind of start eating it like steak, like cutting off the big fleshy kernel is just like eating it with a fork and yeah. Man, you're getting me hungry at 9 a.m. Right? I love that. Man, one day you're going to have to take me to Peru and then we'll make it a business trip and we can get, we can get choclo and I can, how do you say help again? Um, well, oxyleo is like, absolutely excellent. Yeah. Yeah. Are you guys like more or just like help? Yeah. But the word you said was, I was, yeah. Yeah. Nice. Man, you know, you, you come in with some really great words and we were just on the walk and my wife was like, what were you going to do today with Tony? And I had just just picked up my dog's poop like seconds before and I was like, I should probably teach him the word poop. You probably do that. Yeah. People need to know. Everyone. Yeah. I mean, it's actually, it's sort of funny. It's cocky. Cocky. That is funny. That's like a little funny. And like once you hear it, you're like, oh, that's, that's definitely poop. Like even if I didn't, you would have known that well. So, so in Spanish, they say, caca. Oh, really? Yeah. Interesting, interesting. This is more info than most people wanted to know. It's just funny. Like you come in and you got like this, like real meaning to it. And you take, you could take something as simple as big corn and really paint it to be something just beautiful and like a wonderful part of the culture. And then here, I am being like, poop. It's cocky. Oh, this is why we're a good team, man. This is, yeah, it's like a good, it's a good little this and that. What else is going on? You had a busy week? Man, super busy week. So I was filling in at this concert venue, both of the regular engineers were on vacation. So I was there just like every night, which is awesome. It's fun to like go to the same place over and over again. And like each night, like the mix gets better. And I learned, I learned the room a little better and, you know, it's kind of fun to have that consistency when, you know, usually, I mean, I am freelance. So like I'll go to a different room, you know, every time and it'll be kind of what's a good analogy for this. It's like driving a different car every time, but you have to race it. So it's like the steering wheel, there's an engine, there's this shifts gear shifter and like a brake pedal and accelerator. And it's like, it's all the same shit sort of, but how do you take the turn? Like, where's that fucking button for that one thing? So, you know, just being in one place, a few nights in a row, it's like, you kind of really get to know the car. You can really drive it better. That's a good analogy. It's, I mean, you could take two different cars and like, the steering feels completely different. Like it's, it's pretty wild how drastic it is car to car. So that's a really good analogy. I like that. Nice man. So it was a good week, but a busy week. Yeah. So, so doing that, and then we got kittens a week ago. So also like getting to know them and taking care of them and like how many do you get them out to to it was so hard not to take more. But we were like, before we went and we were like, we cannot walk away with more than two. We cannot. They're all so cute. How are they doing? They're doing great. They're adorable. Yeah. It kind of feels like we've had them forever. No, they're a little bigger. Now they're they're 10 weeks now. We got them at nine weeks. Okay, but yeah, they grow so fast, man. It's crazy. Yes, they do. Yes, they do. What kind of cats do you get? I don't really know like the varieties so well. One, I guess they've heard described as like a torty cat. Like it's got like a bunch of different patches of different colors. Okay. And then one looks more like a Russian blue, like it's a gray. Oh, I like that cat and it's interesting. Like they're their body shape. Their body type is different. They're like fur is different. Their eyes are different, but they're from the same letter. Oh, and what I've what I've learned is when a cat is in heat, they can take on multiple mates. So more than one male cat can and disseminate the female cat in a letter. So like you might have five dads in a litter of five cats or you might have two dads or you might have one dad in the same. I never expected to be talking about this ever, but that's crazy. Never in my life that I expect you to talk about a male cat and disseminating a female cat on this fitness podcast. No, no, dude, I love it. I love it. But that is actually crazy. So they look really different, but they're siblings, they're sisters. They could be like half sisters though, right? Whereas like different dads, same mom, even though same pregnancy. It's pretty crazy. They're like twins, but with different dads. That's really crazy. Yeah. Imagine if humans did that, it'd be really messed up. It would be like different. Everyone would have to be doing like everyone would be getting paternity tests. You'd be like, I don't know. Like I, like, it would just be very common to like. Or nobody would. It wouldn't be as important. That's true or go the other way. I just be like, yeah, it doesn't really matter interesting. Yeah. So that's, that's my second. I mean, are they fun? Are you sleeping well with them or? So that's a thing. Like we have like a little guest room and then the regular bedroom and like we'll kind of switch off because especially like this first week, we're trying to make sure that they're like, you know, okay, and not choking on anything or, I don't know, just like making sure they're good. So like one of us will be in there and the other one will be like, I'm going to sleep in the other room tonight because they go crazy. Like they're, there's a like an anime, an epic anime battle going on. Oh, really? Are they like on the foot of the bed like at three in the morning when we're trying to sleep? Like they are going at it. Oh, and they're on the bed. Like they don't have their own little spot. No, they'll like run around and run up and down the hall, but then they'll like jump on the bed. They'll start attacking my feet under the covers and stuff. So like, yeah, yeah. So one of you will sleep in the guest room with them and the other one will sleep in the regular room and you alternate nights. Yeah. And I think like that's just for this, like I think that soon we'll be able to just leave them be, but you know, we're just being in an abundance of caution. We just kind of want to be around. Yeah, of course, everything's good. We're like, haven't had cats since we were both kids. So, you know, like figuring out what like, dude, like a lily flower can kill them. Like if you have lilies in the house and like they eat it, like specifically lily. Yeah, it could kill them. And like other plants can be like kind of poisonous and like, yeah, there's just a bunch of stuff. I mean, yeah, if I get her flowers and like they're in the bouquet, like how often are you getting their flowers? Usually like once a month, I don't know. Okay, maybe you just don't do lilies for a little bit. Yeah, no, but I got to figure that out. But like, I didn't know that, you know. And so, all of a sudden I have kittens and I'm like, holy shit, what else can kill them? Yeah, yeah. I don't know. Googling. Yeah. Yeah. It's crazy. It's scary. Yeah. So between that and the podcast and the sleep and, you know, I've just been, just been busy. Bro, you've had a busy week. You're about to get very busy though. Like for real, for real. Like I shouldn't even, I shouldn't even put my name out there. It's not a competition. It's not a competition. It's all relative. Yeah. I mean, hopefully, hopefully everything goes well with the delivery. My wife, like she says, she can feel it's different in terms of she can tell that she'll be born sooner than my first. Like she can, like she can just feel it, which is pretty crazy. Yeah. Yeah. I think women never mind like she's just actually like carrying the baby so she can feel the difference and how it felt. But like I think they tend to be more in touch with like how they actually feel than men do, which is, it's really incredible. Like she can just, she can feel. She's like, nope, she's going to come early. I can just tell. So we'll see. We'll see. Yeah. What's the, what are the two main emotions you have going into this like, oh my God, she's going to have my daughter soon, my second daughter. So the way that my brain works is she's not here until she's here type of a thing, which is like, it might just be, I've heard too many horror stories of deliveries and things. So I try not to be like, she's going to be here and everything is going to be okay. Right now it's like as soon as her water breaks, I want to make sure I'm getting her to the hospital as quickly as possible. When we were living in downtown, it was like a seven minute drive and I had it mapped out and it was an easy no problem. Now we've got like an hour drive to the hospital. And so, yeah, so the doctor was like, as soon as that breaks, like you got to go because it can take four hours, but sometimes it can take one hour and I don't want to have her giving birth in the car. So, um, so it's really like she's not here until she's here. Literally, it's just logistics, man. It logistics. Yeah, that's it. It's just like, what am I doing? I'm always on call. Dude, I barely leave the house. I'm like, no, I'm, I'm here. Like something, we're gone. Like anything I can order to the house, we're ordering it to the house, but it's like, it's really just, I'm very excited, but also just, I feel like I'm on a mission all the time and like, just waiting for the surprise attack. You know what I mean? Like, when is it happening? When is it happening? That's just, that's how my brain is working right now. Like, yeah. So, yeah, on high alert. Yeah. Yeah. High alert. That's the best way to put it. I'm on high alert. Yeah. All right. And every, like, and my wife gasps all the time for no reason. Just constantly gasps. Like, I think a lot, it was last week that I told you how she stepped in in his poop and she gasps and I thought her water broke. She gasps all the time. Could be a fly, could be something fell, could be, she just had one, I don't know. So I'm always just like, is it now? Is it now? Is it now? That's hilarious. Yeah. Yeah. It's, it's craziness, but we're, we're very excited and yeah. That's pretty much it. Yeah. All right. Holding pattern. Holding pattern. Yeah. Well, what do we got for today? Yeah. Let's take your, take your mind off of that for a second. I got a great question from a listener and I thought it would make for a great episode. Wow. One question for a whole episode. This must be a very good question. Well, it's an episode idea. Okay. This is from, I'm such a like a bloomer with my phone. You have an iPhone, right? Yeah. So this is rose specter. All the boomers are me pissed that you just said that by the way. Tony is just like bludging right now. He's like, no offense. You can't cut that out either. With the greatest respect. You're not allowed. So rose specter says, Oh, Rose. Do you know Rose? Do I know Rose? Tell me about Rose. Rose has been in the inner circle since like 2017. Rose is awesome. Rose is amazing. And she's come like so far. She's, yeah, she's amazing. She's really, really an incredible woman. She lives in Florida. She's fantastic. She's, she's been in your circle for, yeah, since 2017 is when she joined. She's on almost every single live Q and A that I do. She's been to, she's been to the inner circle retreats. She's, she's the, she's the greatest. I love Rose. She's absolutely phenomenal. Well, Rose, thank you so much. Um, I didn't know that. I didn't know that. She's messaged me on a, on a couple things she's engaged with, which has been great. But this question is, Hey, I'm listening to you and Jordan. It's great as usual. And just thought of a topic that might be good for a future podcast. My idea read flags to look for when looking at nutrition slash fitness, social media and books, how to know whether the information is good or not. Just take care. That's a great idea. It's a great idea, right? It's a great idea. It's like literally as, as you're reading, I was like, Oh man, this can make so many great Instagram posts and YouTube videos and podcast content. Like this is, yeah, Rose, she's the best. That's awesome. I love that. Thank you, Rose. Where do you want to take this, Tony? Well, I was just gonna start with, what's the first thing that comes to mind when you're, so she said red flags for, she said, right? Social media in fitness and, and I kind of feel like, just in diet information, fitness information, health information, you know, in, in the world that you're navigating as a coach, like what do you see as, as a red flag that you wish people knew as a red flag? Like, and it's probably going to be, you know, we can go into different topics and one thing. Yeah, this is amazing. This is, there's so much, I'm going to take this in a very different way than I think most people think I'm going to take it. I'm going to, so I think most people think I'm going to start talking about when other coaches are saying this or when someone is doing that, this is something I want to talk about. And I will discuss that eventually. The first thing I want to talk about is your own red flag. You have to be aware of a red flag internally, objectively with you. This is, I think, I think it's the most important one because you're the only one that you can control. And when you're unaware of your own thought process and when you're unaware of your own behaviors, which we all are in some capacity, it sets you up to fall for other things and to do stupid shit. And so I think the number one red flag that, and this is in everything in life, but especially with fitness, nutrition, strength training, all of that is you have to look at your own desire for what you're doing. And if, if you're looking at something and saying, I want to achieve X, Y or Z as quickly as possible, that's an immediate red flag. If your goal is to achieve X, Y or Z as quickly as possible, I think it's the number one reason why most people will fail in any endeavor, because they have this idea or this goal of it must be achieved today, tomorrow, this week, this month. It's so funny. People have this. I want to get fit. And if they're not at a goal within 30 days, it's a failure. It's the number of people who actually stick to a program for 30 days, like the percentage of people, even in the fitness space, never mind like the fitness space is a very small space. If we really think about it, especially the science based fitness space, if you're listening to this podcast regularly and following other people, like my colleagues and everything, you're in a very small world of fitness. The much larger fitness world is looking at what Kim Kardashian is doing. They're looking at what Gwyneth Paltrow is doing. They're looking at like what these big, big, big names are doing and trying to follow these cleanses and detoxes and all that stuff. If you're here, you're part of a very small world. It might be a big world to you because you're involved in it, but the vast majority of people are not in this world. Where I was going with that is the percentage of people who actually follow a legitimate plan for 30 days is minuscule. It's just tiny. And that's one of the reasons why when people join the inner circle, we're very clear, like, hey, start with this program and make sure you do this program at this entire program. Usually because if someone makes their way through an entire program of at least 36 to 90 days, they're so much more likely to start succeeding because they will start making progress and they'll get more attached and devoted to the process as opposed to the end result. And when everything is just about the end result as quickly as possible, you're almost essentially doomed to fail. And so you have to be very aware of regardless of whatever the goal is. I mean, we could use my splits as an example. I think my splits is a really good example of as of late. So as of recording this, it's July 25th, 2024. I started going for my splits in December of 2023. So it's been about eight months or so. And I know many, many, many people have DM'd me saying, like, dude, holy shit, like, I remember when you first started this journey. And I'm number, they can't believe I got the splits, which by the way, I can't either. So your front split? Yeah, it's my front split. And that picture looks amazing. Isn't that crazy? Yeah, that's badass, dude. Like even me looking at the picture, like it's, it's almost like it's playing tricks on my mind. Like it's, it's weird to see that should be your new, like, profile picture. No, no, it's got to be something with my daughter. I just can't. It's just, I just won't make a profile picture without my daughter at this point. But either way, that's eight months, that's eight months to get that split. And the number of people who have been shocked and who have been actually, you know what? I'll say this, the number of people who have messaged me and said, Oh, great. I'm going to start stretching every day. That's a huge red flag to say, I'm going to start stretching every day. Because anyone, if you said, Hey, I'm going to start strength training every day, hold on. Why are you doing that? Why are you strength training every day? People have this, the reason they say they're going to start doing it every day is because they want to achieve it as quickly as possible. And they're unaware of their own internal red flag. And so I'll get on and I'll send them a voice memo. Like, don't don't stretch every day. I was like, I do my front splits once a week. Like, I have a single front split training session. And I do that training session once a week. That's it. Like, you shouldn't be doing it every day. Because like real is, come on, are you going to stretch every single day? Like, very few things you do every single day. Never mind stretching. If it's if it's something you don't really like, bringing us back to the point of if your goal is to achieve something as quickly as possible. That's a huge red flag. It should not be about achieving as quickly as possible. You really need to try and adjust the goal from achieving as quickly as possible to enjoy the process of achieving it as much as you can. Yeah. And that's been such a wonderful and that's been a really wonderful aspect for me with the splits for jujitsu, for building a business for literally everything. It's funny. When people would ask me in terms of building a business, like, what's your what's your five year goal or five year plan? What's your 10 year plan for my entire career from 2011 is when I started online until today. I've never had a plan. I've never had like, Hey, this is the only thing I say is I just want to help as many people as possible, which is a very like process oriented goal of regardless of the day, regardless of the year, regardless of how well or regardless of how terribly I'm doing, the goal is to help as many people as I can every single day. And so extrapolating that to splits, the goal is to do as best as I can today and to learn as much as I can and to enjoy the process as much as I can. This is, I know it's much easier said than done, but in terms of a red flag, I think this is the greatest red flag. And it's something that you can address and you can fix. I think we all want to focus on other people's red flags and what other people are doing wrong, but you can't control what other people are doing. You can control what you're doing. Again, I think the biggest most dangerous red flag is the one that comes out of you, which is I want to achieve X, Y, or Z as quickly as possible because it's going to make you do stupid shit. Yeah. Yeah. And I like this because it applies to strength training, it applies to flexibility training, it applies to diet, to cutting to both. Yeah, anything really literally everything, literally anything. It could even it could apply applies to relationships as well. Oh, like, I want to get married. I want to get married really soon. Okay, well, this is a really bad idea, because if your goal is to get married as quickly as possible, then you will likely overlook huge red flags in the other person to achieve your own goal of getting married as quickly as possible. So then you'll settle for things that should not be settled. You'll agree to things that should not be agreed upon. And you'll legally wed yourself to someone who you should not have done that simply because you wanted to get married as quickly as possible. And the person I'm thinking about is my mom. And we talk about this all the time. She wanted to get married when she was really when I think she was like 30 when she met my dad and they were engaged within six months and married within a year. And like, I'm not saying it's always bad. Like there are cultures that have arranged marriages that can work really well. And there are some people who meet and they have amazing marriages. But generally speaking, when the goal is to get married as quickly as possible, it's, I've seen it personally with my own family and friends and just I've heard many stories. It's not a good idea that you will overlook bad things that you should not be overlooking. And that's why that's the ultimate red flag. It's like, when you want to achieve X, Y, or Z, regardless of what it is, even something stupid, like I need to get to the grocery store as quickly as possible. And then you end up driving too fast and you get in a car accident. There's never been a time where trying to accomplish something as quickly as possible has worked out well. I shouldn't say never been a time. That's a real statement to make. I retract that statement. I retract it. That was really over the top. But on a habitual level, and on a behavioral level, chronically doing that is setting you up for failure. It just is. It just is. Yeah. Unsustainable behaviors, doing things that could potentially cause more harm than good. Yeah. And I'm thinking, I'm always thinking about it like back in terms of fitness, like when you said overlooking red flags and someone else, when you want to do something as fast as possible, you might overlook some red flags in that new fitness trend, or that new diet trend, where it's like, is this wise to just drink juice and cayenne pepper for a week? Like, yes. You know what I mean? Like, is that actually going to be sustainable or healthy or good for me? But I want to lose the way as fast as possible. Yes. So exactly right. It's enticing, you know. You'll believe someone else's red, you'll believe what they're saying, even when you know it's red flag because your own red flag is blinding you. And so it's like, that's why that the first, the first mask you've got to take off, the first blindfold you've got to take off as your own blindfold and it's fucking red. It's a bigger red flag blinding you. And you've got to take that off. And everyone wants to stay blindfolded by their own red flag and look at everyone else's and blame everyone else's. And listen, I'm not justifying what other people are doing. Other people can do really bad stuff. But like, so can you, right? It's like, so you've got to be really aware of your own bullshit, which we all have. And anyone who denies that is lying to themselves and lying to everyone else. So I'm literally perfect and have no red flags on my own. And if I am that person and I go on social media and I'm looking for good sound fitness advice or good sound health advice, where do you see people, you know, get led down these wrong turns? Like, what are what are some external red flags that we can identify? Or, or if you don't want a specific example, what's the sign? Yeah, I have no problem. I have no problem. Here's what I'll say. And this is another one that's probably going to go against what people might expect me to say right off the bat. Because I'm sort of number one, I don't want to be predictable. But I also, these are things that I think are really important to discuss. And I'll start by saying, I've done this, but I don't make a habit out of it. And I think it's really important. I, and this is my personal opinion. And it's not nearly as important as taking off your own red flag from your, that's blinding you. But I don't think, I think a huge red flag is coaches who the majority of their content is tearing down other coaches. I think it's a huge red flag. And I will say, like, I have many colleagues who do this, where the vast majority of their content is using other creators content and bashing it. Even if that content is not good, I don't. There's something about it. And it doesn't necessarily mean they're not a good coach. They might be a very good coach. There's something about the consistent act of tearing someone else down that makes me concerned about that individual and their motive. And they might have amazing fitness information. All of what they're saying could actually be correct in terms of the coaches doing this and bashing the other coach. Maybe what they're saying is accurate. And maybe they are a great coach. I'm thinking beyond this world of fitness and beyond this world of just nutrition and strength training. And I'm thinking, like, what is going on that is making this person constantly bash other people? Why not the majority of the time without having to use someone else's face and their name? Why not just the majority of time discuss the topics that are being discussed and educate that way without having to tear someone down? And again, I'll keep saying it. They might be an amazing coach and their information might be completely accurate. There's something that doesn't sit right with me when the vast majority of what they're posting is bashing someone else. It just doesn't sit right with me. And I can't necessarily even, like, fully articulate it. It's just a gut feeling. I don't know. What do you think about that? Yeah. I'll take a stab at it. I mean, one is just negativity. If you're following negativity and inviting negativity constantly, I think that that's potentially unhealthy. Just in general, like, I think negativity breeds bad outcomes. So I think that that could be maybe what you're getting at. I think another thing that occurs to me is just focusing on someone else, focusing on external factors. So when it comes to health and fitness and a lot of things and personal success and happiness, I feel that the focus should really be on yourself. And that's not to say not on your friends and family and on your community in terms of what you do and care for them, but in terms of what you need to do to be the best version of yourself, I think that should be an inward looking lens completely. And it doesn't have to just be bashing. It can also be comparison. Like, oh, man, I can't lift four times my body weight like Jordan can, like, what am I doing? That's not helpful for me. So maybe that's part of what you're feeling instinctually about that. I think, so I'm really trying to break down my own like, what's in my mind? Like, why do I have this gut feeling? And what are my biases and all of that? And so one thing that stands out, like, I, I really don't like reality TV. Generally speaking, I think reality TV often brings out the worst in people. I have friends who've been on reality TV. And they've told me about how scripted it is and how they are told to do things just to get more views, how the editing and anyone with who's done any even slight editing on social media can see how easily edited. Like, for example, we were talking about how love is blind, how they have their the cups that you can't see through the cups so that they can edit it to make it without you realizing that one conversation came before another part of their conversation, they can they deliberately will have a cup that you can't see through so that they can edit it without you knowing that they're editing it. So I think when it comes to reality TV, they're doing things solely for the for drama to try to get you engaged more, to get you angry, to get you upset, to cause certain feelings of hatred towards someone that you don't know, to to stir up drama so that you continue watching and which gives them money. It's all about money. What keeps your eyes on the screen? But outside of that, in the in the intermediary between you watching and then getting money, there's drama, there's anger, there's hatred, there's excitement, there's passion, there's all this stuff and it's all specifically and deliberately designed to get you really involved so that they can make more money off you. So with that in mind, I see people loving the drama on social media, even in this science-based crowd, which is probably the crowd you wouldn't really expect but we're humans. And I mean, I always, this is where like my love of history always comes in. I mean, you think about the Roman Colosseum, you have slaves fighting to the death among Roman gladiators and like watching people get eaten alive by lions and get killed and slaughtered and the crowds, thousands and thousands and thousands of people cheering and screaming, watching as people's lives are ending. I think social media is the modern Roman day Colosseum, where you're excited to watch someone's downfall. You're excited to watch someone else tear someone else down because you agree or disagree with what they're saying. And there's something about that to me that quite frankly, like makes me feel sick. And that's why I see it as a red flag when someone else is being the centerpiece of let me tear this person down. Listen, there are people that I've done it to where I've tried to take their pieces of content and rather than bash them as an individual, I try and discuss what they're saying. But even then, I've only done it a handful of times and I thought it was really, really important. The main thing is when I see people doing it day in and day out, taking other people and bashing and bashing and bashing. It's a red flag as a from a humanity perspective, not even a fitness and nutrition perspective. It's like, what are you exposing yourself to? What are you supporting? Because it's like clickbait headlines and all this stuff. The more you click these things and the more you watch these things, you're giving the company exactly what they want. When I see a really clickbait headline about a celebrity or whatever, I'll notice my heart and soul and the devil inside of me wanting to click it and I have to consciously say I'm not clicking it. Because if I click it, I'm giving them what they want. Not to mention the stories, usually some cockamamie story anyway, but yeah, there's usually nothing there. There's nothing in it. It's just to get your click, which will give them money. And I have to fight the urge not to watch it and not to read it and not to click it because I know it's contributing to it will only make them want to do it more. It's my own mini boycott, which I don't know if they're actually doing anything. But it's my own mini boi collars vote with your clients. Yes, exactly. So it's a red flag that I know Rose probably wasn't speaking about, but I do think it's important just to be aware of if you don't like negativity on social media, but you continue to watch and like and support and interact with content that is smashing and tearing down other people, then you are contributing to negativity on social media. And I'm not saying I don't do that. Like I absolutely contribute to it. And that's worth being aware of. And yeah, that is one that I just think is worth discussing that people probably weren't expecting, but it is for the betterment of humanity and society as a whole and try to make social media a better place for all of us. I would rather coaches discuss the ideas they disagree with than drag the person into it and try and bring them down. That's just my thoughts. Yeah. I'm 100% with you. The one thing that comes to mind and then we can kind of keep on keeping on on this one, but it's incentivized, right? Like these creators, they're looking for engagement, like they're getting rewarded for engagement. And so I could see how easy it would be to be like, Oh, that one video where I talked about this did really well. And my other stuff is only doing okay. Maybe I should do more of that. Those are more likely to go viral. Those are more likely because inherently what you're doing is you take someone else's video and you're looking at it and you're like, Hey, I'm gonna break this down. You're going to give your opinion on that person. There's an inherent level of drama to it already. There's already drama just by seeing, Oh, this person's going to comment on what this person said. And then add hominem attacks or whatever it is. There's a level of drama that isn't there when it's just you. And never mind like the not sitting on a high horse of this is easy content to make. It's just it contributes to negativity. And it's as a consumer, it's worthwhile understanding. It's a really good point. It's why are they making this content? Why are they doing this? Yeah, they're doing this because they know it's more likely to go viral because they know people are more likely to want to watch it because there's an inherent level of drama attached to it. They're doing the exact same thing that the big reality TV shows do. They've gotten data. The data shows them that people watch more if there's drama. So they're creating drama. It's the exact same thing. It's the exact so as a consumer, it's worth you being aware what you're watching. And if you don't want this negativity, scroll right by the algorithm tracks that. The algorithm tracks like, all right, well, what are you watching? What are you not watching? If you have a creator you want to support, and you see their posts come up, watch the whole video. The algorithm tracks that. If you want to support someone, watch the whole video, like it, comment on it. Because that's what if you like them, but you double tap it, and then you just keep scrolling, you don't watch it, the algorithm knows that. So it will be like, okay, well, clear that was boring. Maybe they like them as an individual, but no one's going to watch that video. So it's how you interact with the people that you follow, will dictate what other creators are going to start doing. And it really is a community effort, right? The creators will create something and how you interact with what they create will decide whether or not it's shown or not. It's really extraordinary. This is why I think the title of the show Black Mirror is so great, because it's like a reflection of our own worst tendencies. Like tactics are sort of accelerating that, right? But what about some hard and fast diet and fitness? Yeah. So bread and butter here. So even here's what I'll say. I'm going to say a red flag, and then I'm going to go back on it. Okay, I like this game. I think the greatest red flag is when someone makes a black and white dogmatic statement, this is the only way to do something. And I'm immediately going to go back on it, because I say the only way to lose fat is to be in a calorie deficit. This is the only way to do something. Now I'm going to try and pick this apart and make it a little bit more digestible and understandable. It's one thing to say, there's one thing to do something. It's another thing to say, listen, scientifically, this is the only, this is the principle of what needs to be followed, but there are many different methods you can follow to achieve it. So when I say calorie deficit is the only way to lose fat, I'm not saying you have to do intermittent fasting. I'm saying, you can use intermittent fasting to achieve this calorie deficit. You can use a plant-based lifestyle, you can track whatever you want, you can track your calories, you cannot track your calories, whatever you want. All you have to do is just make sure that the energy in is less than the energy out. But to be fair, it's still a dogmatic statement, just like to be blunt, like it is dogmatic, like the only way to lose fat is to be an calorie deficit period. Like that is a very dogmatic statement. What I'm trying to say is how can you achieve it? And so if someone is saying the only way to achieve fat loss is by doing sprints, the only way to achieve fat loss is by removing all carbohydrates. That's the only thing you can do. Now I think that what you really have to look at is the methods that they're promoting. If the methods they're promoting are inherently unsustainable and inherently black and white, and there's no wiggle room, that's a big problem. So it's almost, I just sort of worked my way into this. It's not about the dogmatic statement as much as it is about the methods, which I think might be an important distinction to make, understanding the difference between the principle of what they're saying and the methods of what they're saying. So we could even use a different example of a common one is that carbs are bad, right? And well, let's look at the principle of this. Their principle in saying that carbs are bad is that insulin is a fat is a storage hormone, it stores fat. And so this is like two of the main competing hypotheses is one is calories and the other one is the insulin hypothesis of obesity, which is proven incorrect time and time again through not only studies, but I deliberately spike my blood sugar every day for a month and I lost 12 pounds, right? Like never mind all that, but those are the two of the major competing ones. The insulin people say calories don't matter, the calorie people say insulin doesn't matter. Either way, when we're looking at calories, the people who understand it say you can follow whatever method you want. Just make sure that your energies and check the insulin people don't say that. They say insulin is bad, you don't want to spike your insulin. So you can't have carbs. You cannot have carbs. It's inherently starting to be very restrictive. And then when you start actually breaking down the science, you're like, okay, so they're saying insulin is bad. Well, let's look at this. A good Google search would be what foods spike insulin, right? And then you're going to find, oh, protein spikes insulin too. But the insulin people are also saying that protein should be a huge part of your diet. But hold on. So protein spikes insulin and insulin is bad, then shouldn't I not eat protein either? You can start to break down the issues with what they're saying. So it's getting into the weeds a little bit, but I think black and white statements is an initial red flag. And then from there, look at the methods that they're prescribing. If the methods have no wiggle room, and there is no room for individuality, and there's no room for for things that you enjoy, and there's no room for balance. That's when you got to go the other way, because there hasn't been a single thing I've encountered in my life, in which there wasn't a way to individualize it and to make it easier and more sustainable in anything, business, fitness, nutrition, and strength, like, there's always a way to individualize it. And anytime, by the way, I should also say there are people in the calorie counting world who are major red flags, because they're like, they do that like, you have to count your calories, you have to. Okay, that's a fucking red flag. You don't have to count your calories, even though they're correct that calories are most important for fat loss. When they're saying you need to count your calories, if you're not counting your calories, you're fucking up, you're not going to make progress, red flag, leave them. Even if they're right from the principal perspective, their method perspective is a red flag. So it goes both ways. I'm trying to think of the term for this. Is it survivor bias? But basically, the idea that something was successful for someone, and therefore, they think it's going to be successful for everyone else, survivorship bias, is that it? Survivorship bias, yep. That occurs when individual mistakes, a visible successful subgroup as the entire group. Survivorship bias occurs when an individual only considers the surviving observation without considering those data points that didn't survive in the event. Yeah. Yeah, so if you did it, and it worked for you, then it must work for everybody else. But yeah, I think we're individuals. Different methods could work for different people for all sorts of reasons, physiology, psychology, time that they have an energy to put into something. I mean, different methods can work. So I'm just agreeing with you. Bro, it's funny, like, I don't know if you were looking at my facial expression being like, "What's he thinking?" Yeah. But I was thinking of a very, of a big example of survivorship bias right now in the fitness industry that has nothing to do with red flags. Oh, yeah, go for it. This is a major red flag. Right now, there's a huge, there's a large group of people talking about how you should be drinking unpasteurized milk, and how pasteurization is bad for you. And one of the things they're saying is like, "Well, I've done it. I drink unpasteurized milk, and I'm fine." It's like, "Okay, well, I'm glad that you're okay. I know people that have drank out of a river or a body of water near them, and they haven't gotten sick, but that doesn't mean you should fucking do that." Yeah. There are real parasites and infectious disease issues. But one of the things that they say is like, "Well, if you look at the data around hospitalizations from people who drank pasteurized first unpasteurized milk, I believe it was like 2008 to 2019 or something." I forget the exact years. But if you look at the data, the number of people who have been in the hospital for drinking pasteurized milk is actually very similar to the number of people who've been in the hospital for drinking unpasteurized milk. And when you first hear that, you're like, "Oh, so it's about the same little difference." No difference. But when you look at the number, the population size of people who are drinking pasteurized first unpasteurized, it's a teeny, tiny percentage of the population that's drinking unpasteurized milk. So if they have a weight, I think it's like, let me Google this before I just say something, what percentage of people drink unpasteurized milk? I think it's like 2%. Let's see what it says. Okay, so in 2017, this is, by the way, this is courtesy of, let me see if I can get something better. That was from Vox, and I don't think that's a good source to quote. All right, this is actually from the NIH, which is much better. Okay, this is better. Results show that this is from 2019. This is, we can put the link to this. And this is, this is on PubMed, it's from the National Library of Medicine. This is a much better source. We can put this in the show notes if you want, Tony. I'll copy and send it to you. But it says that results show that 4.4% of US adults reported consuming raw milk at least once in the past year, with 1.6% reporting frequent consumption of raw milk once per month or more often, and 1% reporting consumption once per week. Okay, so that's 1% of the population having it on a regular basis once per week or more, 1%. So if 1% of the population is drinking unpasteurized milk, and the rest of the population is drinking pasteurized, and they have about the same total number of hospitalizations. Oh, it's total. It's not total. No, it's not. Yeah. I assume a number of hospitalizations. Yeah. No, total. Yeah. It's so all it's like, oh, so it's 100 times more likely, essentially. Yes, it's way more likely to get sick from unpasteurized and pasteurized, not to like pasteurized milk. And all of these things have done wonders for our health and longevity. I mean, lifespan has essentially doubled before when infectious disease was one of the main causes of death. And now we have so many things that prevent that. Anyway, this was an example of survivorship bias. You have one person drinking unpasteurized milk saying, I drink it and I'm fine. It's like, yeah, you are, but a lot of other people haven't been. And if we look at the data, it's very clear that it's not as safe, which I know this is a we could call that another red flag. If someone is telling you to drink only raw unpasteurized milk, that is probably a big fucking red flag. Yeah. Wasn't it a Blinken's wife or mother that died from drinking spoiled milk? Oh, that's a good question. I don't. I just remember thinking, like, when I learned that, like, oh, wow, that was like a risk factor that we don't really have to think about anymore. Dying. Oh, wow. Nancy Lincoln died on October 5th, 1818 at the age of 34. It is believed that she died of milk sickness, a poisoning that affects individuals who ingest milk, other dairy products were meat from a cow that has fed on white snaker root plant. Wow. Oh, that was his mother. Nancy, it was his mother. Nancy Lincoln. Yeah. At 34, dude. Yeah. But I mean, pasteurization would have fixed that. So, yeah. All right. What else do you got? What else do you got? That makes me think about the cats too, right? The cats have a lily and they get sick. This looks like the cow fed on a plant, which can then kill the person who drinks the milk. It's fucking wild. Yeah. Pasteurization is a full of fun facts. Isn't that cool? Yeah. The internet's amazing. What else? Can you think of anything in terms of, like, strength training in particular? Oh, man. Boy, can I? You know what? I'll say this. So, I have a series of videos that I regret that is pretty recent. Oh, wow. Talking about that. I did a series and it's funny. People really liked this series. And I think people, maybe you're being too hard on yourself. I made an exercise video series. I think it was 2021. And the entire series was stupid exercises you shouldn't be doing. And there was burpees and mountain climbers, which, by the way, I still think basically fucking stupid exercises. I do. My issue is I don't want people to have fear around a certain exercise. Or even more than a certain exercise around a certain movement. This is like good food and bad food, right? Yes, that's exactly right. Yep. And I regret making that series. Even though I think people understood what I was saying, they weren't saying don't ever do this exercise. And they were funny. They were funny videos. They're very funny. And people, I'm pretty sure I saw those, actually. I still get people asking me to make those videos more. And I don't, because of this, and I don't want people to have fear around doing a movement, one example would be rounding your back. Now, I never said that was bad ever. In fact, I made a video in 2012. Let me see. Jordan Syed it. Roundback deadlift YouTube. I made this video. Oh, man. It's such a bad video that it doesn't even come up. Oh, wait. Exercise video the week. Oh, here it is. Dude, here it is. Exercise video the week. It's got 509 views 10 years ago, 10 years ago, August 1st, 2013. Wow, August 1st, 2013. Almost exactly the anniversary of this video. The video has five likes on YouTube. Came to zero calling too. I'll send you this link right now. Five likes and 509 views. Roundback deadlift. In this video, I spoke about how there's a time and a place for rounding your back when you deadlift. And I actually, I posted on my website, I used to do exercise videos of the week, blah, blah, blah. I got people really mad at me for this, for saying that it's okay to round your back. So I've never been like, you should absolutely never round your back. I've never really been a fan of that. But there are many people who say you should never round your back, round your back when your strength training is bad for you. It's just terrible, terrible, terrible, terrible. That's a red flag. And actually creating that fear around these very natural movements and movement patterns is probably, and I say probably I should probably is definitively worse for you than actually doing the movement. Now, there has to be caution and intelligence here. You shouldn't round your back with a max effort lift, especially if you've never done it before. But there's a time and a place for learning. Your spine is designed to move. It's like, it's what it's designed to do. It's designed to move. It's designed to bend, to twist, to rotate, to extend like all of this. So there are many people who will say you should never be rounding your back. It should never be moving, especially when you're lifting weights. It's not the case. I think it's a major red flag. Keep in mind, I have many friends and colleagues, some of them who have been on this podcast and said that and said like, no, you should not be rounding your back, which I disagree with. But I think that's a red flag. And I think that anyone who tells you you should not do something that your body is designed to do needs to be questioned. It's like your body is designed to move. So we should move it. But yeah, that's that's something that I regret is making that series because I think there were some people who despite my intent, there were some people who took that to me and that exercise is inherently bad. I shouldn't do it. It's dangerous. I should never do that. And I regret that. And I'm trying to correct it now. And again, I think the vast majority of people, they just thought they were funny and they understood the premise of it. But as a someone who's very hard on myself and trying to always get better, that is a series that I will not repeat and that I would rather focus on educating people in a different way. Yeah. Do you think your flexibility training has sort of opened your eyes to some things that you might have not considered good movement before that you're like, Oh, this actually wasn't? Yeah. So it wouldn't say it's open my eyes to things that were bad movement or not okay, but it's opened my eyes up to new ways to improve how I do things. For example, is a the hip flexor stretch. So for a long time, and this is just based on what I was taught and how I how I was taught anatomy and physiology and how I was taught about this stuff. This is all based on what I was taught, which is one of the reasons why I love hiring new coaches, because they were taught something different and I can learn something. And sometimes there are times when I've had a coach who I loved who would do things. I'm like, this was really fucking stupid. And like, I just I will discard it. There are other times when I hire a coach and that same coach and they'll do something and be like, Oh, that was amazing. I learned a lot from that. So you take what you like to leave what you what you don't. One of the things I've really liked is the hip flexor stretch. So much of what I've done in terms of hip flexors throughout my entire career has been knee stacked below the hip. And you don't need to push your hip forward in front of the knee. You can actually get plenty of a hip flexor stretch without that, which for whatever it's worth, there's a difference between sufficient hip flexor mobility and optimizing it, I would say, for higher levels. And I do think that the way that I've done at my whole career is sufficient for the vast majority of people for their health, their performance, whatever. But if you're trying to reach a higher level of mobility, it actually does make a lot of sense to have that hip go in front of the knee, bro, I can't begin to tell you I felt my hip flexor in ways I've never felt it before from this level of stretching. And I mean, your hip flexor goes like up basically like in towards your stomach. And I've been so sore like in my lower abs from my hip flexor, getting strengthened and stretched properly, or more intensely, I would say. Because the way that I've done it, it's still a very effective way. But I wouldn't say that it's optimal for someone who's trying to achieve a very high level of flexibility. It's more what I've done is more than enough for the average individual. As we can see, I mean, I achieved the front splits relatively fucking fast, which because I had kept my mobility way better than average, and because just from doing what I was doing before, which was just enough, I think, to maintain a sufficient level. But when I wanted to go from sufficient to elite, that's when you need to change your training methodologies. And so the hip flexor stretch has been one that has been very eye opening for me. It's required me to change my preconceived beliefs and my preconceived notions around what's necessary for hip flexor. Now, how I program it in the inner circle hasn't changed much. The only change that I'll make is occasionally incorporating this new style of hip flexor stretch. I shouldn't say new this different style. It's not a new one at all. Occasionally incorporating this different style of hip flexor stretch, which might get a little bit deeper. But I still program the way I did before with just this one slight change, maybe once every two to three months. But for myself, and for anyone who's trying to achieve an elite, high level of mobility flexibility, that's a big change that I would make for sure. Yeah. And I think it speaks to the kind of greater truth that the goal matters, right? If you hear people saying, "Oh, you're supposed to squat like this. No, you're supposed to squat like that." Or, "Oh, you're supposed to do deadlifts this way. You're supposed to only do deadlifts this way." It's like, "Well, what's the goal? What are you trying to achieve here?" Maybe that would change your perspective on why you're holding the bar and your body in a certain way. Yes. It's all context dependent. It depends on the person what their goal is, what their current level is, how much time they have to devote to things. It's so context dependent, which brings us back to social media. When you're seeing advice on social media, not everything, I would say the vast majority of things are not for you specifically. Very few things you're going to see are going to fit you perfectly. You have to hear what the person is saying, myself included. You have to hear what I'm saying. Say, "Okay," so he's saying this, which is why, for example, whenever I talk about sleep, I will always just put it, I'll put in the rest and piece, new parents. I'll put that in there because it's a quick way of me nodding my head to new parents to say, "Hey, I'm really saying sleep is really important, but also I know that you can't be getting it." I can't do that for every single situation. For every single situation, the reason I do it with new parents, one is because I'm going through it, but also because it's very easy just to say, rest and piece, new parents. It's funny, it's quick, but if I have to fit into Instagram's 90-second reel, I can't do that with every single fucking problem or individual situation that people have. You have to be very aware of, for me and for probably any creator, we're trying to give as much helpful information as we can in the time that we're allotted, and with that in mind, we're not going to be able to individualize it to each individual watching it. You have to take what we're saying, and then if you want the more individualized, then you join my inner circle and we'll actually make sure you get what you need, link in the show notes, or you get higher one-on-one coach. If you're just relying on content from social media, it's not for you. It's for very general principles and ideas. I'm thinking about those pharmaceutical commercials where it's all a happy scene, like a kid in the swing at the park or something, and serene music, and then they have the fine print, and the guy reads it super fast. I'm not going to be doing that with every social media post trying to provide the context. It's funny. It's true. I made a post yesterday where I said sleep, and I said rest in peace, new parents. It's just a quick nod. It took me a long time to figure out, oh, I can slip that one in there. People will find it funny. It's just impossible to, you would never actually have content. You'd just be like, well, this isn't for this person, and for this person, and for this person, and for this person, and for this person, and by the time you finish that, it's like no one's watching, and you can't even help them anyway, so it's a struggle. Yeah. Red flags in health and fitness media. We could probably talk about this again at some point. It's a great question. I definitely am probably going to want to talk about this on Instagram and YouTube, and here on the podcast again, maybe at some point go back to it, and maybe text me one day and be like, hey, I want you to think of some more red flags, and so I can come in a little bit more prepared, but I do like where today went, because I think that it was especially the taking your own red flag off as a blindfold. I think it's just the most important one by far. So I want to say thank you to everyone for listening. I wanted to say thank you to everyone who has left a review on iTunes or Spotify, wherever you're leaving them, especially the written five-star reviews. They help so much. They are really like the lifeblood of this podcast. They help promote it. They get more people to listen to it. They help show more people the podcast on their screen. So if you have not left a review yet, please do. Please leave a written five-star review. If you like the podcast, please share it on your Instagram story. Tag me, tag Tony. That helps a lot as well. Encourage other people to listen to it, but thank you. I sincerely appreciate you. Have a wonderful week, and I'll talk to you soon. [music] [BLANK_AUDIO]