Undoctrinate Yourself - #58 - Rua Gilna

Episode Date: May 15, 2026

In light of my recent podcast with Dr. Kruse on the effects magnetic declination and oscillation on human health, Rua and I recorded a podcast to discuss the topic of physiological oscillation/vibration through his lens of PRI and biomechanics.Find Rua at ⁠www.instagram.com/thebiomechanist⁠ and consider applying to join his program ⁠Infinite Athlete https://buafitness.com/infiniteathlete⁠Stay tuned for his upcoming course this summer and book later this year.Click ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to support the podcast by becoming a patron: www.patreon.com.undoctrinateyourselfpodcastFollow the podcast on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠@undoctrinateyourselfpod⁠⁠⁠⁠⁠⁠⁠⁠⁠: www.instagram.com/undoctrinateyourselfpodFollow Dr. Alexis on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠@dralexisjazmyn⁠⁠: www.instagram.com/dralexisjazmynFollow Dr. Alexis on X @dralexisjazmyn: www.x.com/dralexisjazmynJoin ⁠The Incubator⁠ book club and think tank: https://dralexisjazmyn.thinkific.com/courses/theincubator

Hello everyone. Welcome back to Undoctrinate yourself. Today I have an incredible repeat guest for y'all. I think Rua has been on twice before. I think so. Yeah. And we're in person, which is great. For any of you who don't know who Rua is, he's a postural restoration provider, just kind of like an athletic beast. I don't even know how to introduce you, to be honest, because you're kind of a jack of all trades. But everybody in. my kind of sphere knows who he is already. So if you don't know who he is, check out the show notes. You can check out his page and what he's up to and everything like that. He's got some really interesting products and resources coming down the pipeline so you can look forward to that. But I digress. Today we're going to kind of reflect on some of the themes that Dr. Jack Cruz brought up in his podcast with me that we just recorded on the role of oscillation and vibration in human health. With Jack, we were looking at that through the lens of biophysics and like Deuterium biology. But with Rua, I really want to focus on this through the lens of

biomechanics and human movement and athletic performance. And I'm really excited to get into it with you today. So thanks for coming on again. Thank you. I'll be us again. Yeah. Literally any time. and I immediately, when I was recording that with Jack, like so many dots were connecting for me as I was listening to that, even when he brought up like literally voice box residence and I know that PR actually has a chorus called that. Yes, I was like, wow, there's so much here that I want to connect and that I want to get your perspective on.

So maybe we can start at a high level talking about the role of vibration and oscillation and how a system works at a biomechanical level. I mean, it's such a broad topic. And it always seems you talk about the stuff that you're talking almost metaphorically and people sometimes interpret it as such. But I mean it very literally when I say physiological variability, the ability to move and occupy appropriate end ranges either way, having the full range of normative motion available to humans,

that is an expression of oscillation frequency. If you literally, you're going through back and forward, through gate cycle and locomotive function, there is a frequency to that. the way to which your feet are hitting the floor and if you can map that onto things like if you look at I'm kind of going to go on so many different rants you're getting in 10 different direction right but I was like

think of it as something you talk about fractal systems and like I love to actually look from above at how hips moving through space and it reminds me of like a double helix structure actually here to map the hip across the other hip you'd have this kind of rotation around and you know you can look into the you look into like electron structure and like the kind of like the and atomic structures as well, and you'll see similar things happening.

I don't want to get too far to that side of things because get further into your realm, which is not my realm. It's adjacent for sure. But yeah, let's start off for the start, because otherwise the tangents

will become too tangential. So I like to stay from the get-go, physiological variability and psychological variability are completely and utterly interconnected and you cannot invest one from the other. Defining variability. It sometimes get kind of bastardized in the fitness realm, people talk to the variability to look at inter rep variability of a movement.

Let's say they're doing a back squat or bench press. Well, one rep look different to the other one rep look different to the other. I'm like, that's not what I'm talking about in variability. That's variance. It's not the same thing. Variance and variability are different in this context. Variability is I need you to be able to do a move, let's say, a shoulder through the maximum range of flexion and then the maximum range of extension.

Can you get to and occupy both ranges safely without compensation? Do you have all of the available normal ideal? human movement prerequisites. The answer for most people is a resounding no. And let's go into how that's linked directly into your psychological well-being as well. It's going to be a little bit of a journey. So apologies.

Again, as everything I talk about starts with breathing, breathing is like the least sexy thing in the world to talk about and one of the most bastardized. So we talk about diaphragmatic dissension, not rib cage elevation. If you're watching or listen to this, if take a big inhale and everything goes upwards, you breathe like shit, that's a story for a different day. When that happens, it locks us into a position

where we're going to use SCM, circlinomasteroid, upper trapezius, scalyans. No, these muscles are bad muscles either. Sometimes people, they have this way of making everything say like it's a bad muscle. There's no thing as a bad muscle. We don't have superfluous muscles for the most part, but it's when they're doing a function chronically

they should not be doing all the time. There's appropriate time in place, and not a small tangent, And in the fitness realm, very often people talk about, you know, there's 10 ways to skin a cat. Yeah, in some ways are objectively fucking worse than others, which is that simple. People want to say, well, there's different ways. Everyone has different bodies. I mean, regardless of what task it is, we can say objectively some ways to complete tasks are better.

Some are optimal, some are suboptimal, some are worse, and some are just plain terrible. And the problem is that level of conversation is just completely absent from the fitness realm. Everyone's a dismissive of the ambiguity. So going back to this, the relationship with the psychological to the physiological here, And this is directly related to oscillation and variation and vibration. It's the same thing. You can use those phrases all interchangeably. If I cannot have physiological variability in descentive diaphragm,

I cannot stop using these neck muscles. It's just not possible because you know I love that phrase. Your choices are either stop breathing, which is a short-term choice, or find a new way to breathe. This is a new way to breathe and diaphragm doesn't work well. When we use these neck muscles, they're pulling on temporal bones, they're pulling on the osteopush. They're stopping us from creating pressure,

gradients in that skull. The stopping us from swapping over paranasal sinus dominance. Paran nasal sinos is the one that goes the whole way back. That, obviously, you do a lot of work. Jack does a lot of work on circadian rhythm. Your underlying rhythm is your ultraded rhythm, which is

swap over between parasympathetic, which is our rest and digest, I feel good, it's a good time, I'm lazing around being a happy person, and are sympathetic, which is arousal. It's not necessarily, again, it often gets characterized as a bad thing, it's necessary, and we should have a between the two. And obviously you talk a lot about that in the circadian rhythm where we should have

times of stimulation, times excitation, the times of rest. And it should be rhythmic throughout the day. If we only have one part of the rhythm, we have no oscillation. If you map it out, you know, nervous system activity, that is frequency right there. That is oscillation. Again, those two things are, you know, interchangeable in this context. So our physiological lack of variability is giving us a nervous system state of lack of variability as well directly. That is going to give us a state of emotional hyper reactivity. That doesn't mean everyone's going to be a complete asshole flying off the handle all the time. But it means you're probably going to be a little bit crankier, a little bit less happy,

probably hard to learn, hard to attain, hard to have high level cognitive function and reasoning. So that lack of physiological variability is directly going to affect that. You might hear my assistant coach here chiming in. Thank you so much, Bowser. Your input is always valued. but that level of that level of kind of stuckness of only having one strategy

available, we just give us a psychological position where everything just sucks in it. Our perception is going to be skewed. It sounds like it's related to HRV as well. Yeah. I actually sometimes use, they don't make the product anymore but a coarse and finger sensor. I was looking for that actually. I haven't here. Let me get my assistant

coach and bring me. Bowser, come here. They're going to be famous. Come on, bud. you're chasing. He thinks you're chasing it. There we go. All right.

It's the real brains, the operation. That's right. So I actually have the Corsense finger HRV monitor there. And there's some of the dentists I work with actually use a real-time interview, which is a lot higher resolution, a lot higher fidelity as well. But I often see when I work with people,

their interview would come up acutely after doing a couple sets of breathwork. I'm surprising, but it's nice to the confirmation as well. But so often I have people here, and do some breathwork and they cry. They cry or they tell me they feel high. They feel just smoking joint. They feel some release. They feel like, you know,

a significant emotional reaction to this stuff because I was at a BlurdCon recently. You know, a birdcon, like Black Nerdcom. Oh, I'm a bit of a good time. But I remember one of these panels and this lady was saying, we store our trauma in our hips and I can't stand that kind of ambiguous,

hippie-ish characterization or stuff. I'm a big fan of, yes, move, dance. All of these things are good because they give us rhythm, because they give us reasons to vibrate, to pump, to move spinae fluid, to move lymph, to move waist, and to just occupy different spaces. Particularly when we have an external rhythm

and we're in a social environment, we're already going to be usually, if we're comfortable in an environment, more parasynthetic, more relaxed and happy. Trauma's not fucking stored in muscles. Our brain is a phenomenal predictive mechanism. My brain is just, it's always predicting everything. So of course, you can have positionally associated trauma.

Like, that's a real thing. And there's a whole field that goes into that. But muscles don't stall trauma. Muscles don't have predictive mechanisms in and of their own. They're aligned on the brain's input. So I get really annoying. I hear that stuff. Because I think it further, it further kind of allows kind of mysticism and guruism and ambiguity into the space.

When it's really like your brain's perception of a position of muscle can give you sense of threat, but that's very different to saying the traumas in the muscle. Right. Because that means someone can rub out the trauma, which that sounds like a very particular type of spot, you could go to you in certain places, right? We're getting a special muscle rubber, right? It's a suspect, happy ending, whatever, right? But really, what we have to do is we have to change our brain's perception of that space or change your relationship of those joints. So the muscle doesn't predict, or the brain doesn't predict in that space, the risk. So what is the role of fascia in this? Because I feel like people might,

think, oh, maybe it's not in the muscle. It's in the fascia. But also, like, there's people who work on adhesions. And I know this is something we've talked about before where it's like, fine, you can do manual work. But if you don't correct the positions that got the adhesions to even start to begin with, then it's just going to do it again. So it's really funny as well.

When you look at the literature specifically on muscular adhesions, one of the biggest predictors of whether or not we're going to have significant musket adhesions is low available muscular oxygen. So it's like, are we treating the problem or are we treating the symptom? Right. Exactly. We've gone into the mechanics that's several times,

but the TLDR version is, if you have poor respiratory patterns, you likely have low oxygen availability at local level anyway. So most of the time, the manual work can be a good adjunct and particularly if it's severe adhesions or significant issues,

scar tissues, that sort of stuff. But I suspect more than it being a physiological mechanical release, it's usually just, again, lower sensation prediction of threat in that area. Same thing of foam rolling or other stuff. You're not mechanically changing facial tissue, with that level of pressure,

requires a lot more than that. It also ignores the fact that we're essentially walking deep balloons, right? You can't change pressure in one side of a closed system without changing pressure on the other side. It's not to say fascia doesn't have a role,

but fascia is a very significant area of study that we're kind of only getting to grips with now. I think it gets often, it gets kind of blamed because it's very hard to prove or disprove. Yeah, that's fair. When the fact of the matter is, we can, like, you can change the alignment of fascia

over time with repetition, because it can, it's a very intricate structure and it can kind of reform and realline in different areas. But that's going to require, first and foremost, a pressure change in the system first, which is going to be respiratory and positional. And then it's going to help us, once we get good at that,

by practicing these positions and movements, it will likely help us reform that fascia, or remodel that fascia into areas that it's more likely to keep us there. That's why practice is important with those stuff. And it's why when I see someone passing a table test, they do, okay, I did this. And now, you see, I'm not going to name names, but I see somebody's Instagram accounts

and someone's like, look, I did this and the other motions, perfect. That's fucking worthless. I could, you could basically orgasm when you pass most tests because you get parislymathetic,

right? I'm not going to jack off every time I have to throw something. That would be just, that would be time consuming. If nothing else, right? Burn a lot of calories. Strong forearm.

Exactly. The whole point there is like, it's a part of trick at that point. I don't give a shit what we can do with someone acutely. I mean, it's certainly better than nothing, but it's like,

How could we change the system's prediction around that thing so that there's no threat involved. So they have access to appropriate ranges and they can feel good. That's going to facilitate our physiological oscillation, occupation of either end of an end range. And again, if we were to map that onto a frequency, right? That is our oscillation, very literally. So you have some people who are just missing half the frequency. They're going short way, right? And that's going to give us our psychological variability because it's going to allow us to have full.

expression of these things. It's so interlinked. I used to work with a psychologist in New York City and he occasionally sent his big anxiety and depressive clients towards me. I just showed him how to recognize physiological symptoms of poor respiration. And we actually saw a huge difference, a huge drop in the need for antidepressants and anti-anxiety medications and people just regularly the breath. We did nothing else. We would do one or two sessions. That was it. And then occasionally if they wanted to, we'd do some weightless integration. We're really, going deep, deep down the rehab hole, just getting their breathing patterns right or better, not even perfect, not even close to perfect, but significantly better, these human beings were like,

oh. And I'm so grateful for that human being, that psychologist, because he recognized you can't talk your way out of a physiological problem anymore than you can physiologically move yourself in a psychological problem. And the people who are out there who think they have all the answers are egotistical assholes. I, like, nobody has all the answers to everybody. problems. It's just not a thing. 100%. I mean, when we're talking about things as fundamental as breath, which how many, I mean, how many reps a day, thousands of reps

a day. Most people are roughly 23,000 reps a day. Right. If there's anything else wrong that often, it's kind of screwed. Yeah. It's just not going to work with. And especially if that's been going on for years as well, those patterns get locked in. Having said that, it's incredible how quick the shifts happen when you, you know,

know, know the physical breathing to do and you can execute it. This is the thing as well. This sometimes upsets people within the fitness and rehab realm. I love to harp on about how much I don't really like stretching for chronic problems. I think if I have an acute issue, stretching is great. If I have my calves, I try to someone from run yesterday, great. Stretcher out your calves, it's fine.

There can be times when it can be appropriate to inhibit muscle via stretching. Absolutely. But the problem is most people are only carrying hammers for everything looks like a nail. Most time I see someone like, well, you know, I keep having to do this stretch. If you keep having to do it, is it working? The answer is usually no. Take a different approach. And that approach, it's usually not that sexy.

It's usually kind of boring. But almost everyone who goes through it gets significant efficiency. I've been working with one of my jiu-scoachs is actually a super nice guy. He was supposed to have surgery on his spine in November. The most predictable MRI of all time, by the way. He literally texted me results. And then he looked at the text that I'd sent him previously. He said, wait, did I really send you these?

Because it almost verbated my call for his results to be. You're like, this is not surgical. He's now back rolling. He keeps telling me, I feel so strong, it's stronger than before we started doing this work. And we're not even doing any lifting. And the whole point is mechanical efficiency is the best way to increase leverage.

Strength on top of that would be a force multiplier. But the way the fitness realm works, and again, I'm sure anybody has listened to me before or probably sound like a broken record. Fitness industry is based upon bodybuilding and powerlessness. And you feel like Goodhart's law. Charles Goodhart, famous per seigneurist. He said when a metric comes a measure,

it ceases to be a good measure. metric. We look at weightlifting. That is a perfect indictment of how people look at the weightlifting. I did X amount of weight for X amount of reps. That's my metric. It's not a bad metric. I'm so glad if you'll have some metric. But if you're not also looking at the quality of repetitions, you're kind of wasting your time. Because I don't really give a shit. You did 12 sets of 200 on bench press if the last four of them were absolute dog shit with lots of compensation. Because then you didn't. You did six reps and four shit reps that actually pushed you in the wrong direction. That's true. And with powerlifting in particular, not criticizing powerless. It's

fine sport. Wouldn't be my choice for most people who don't want to be power lifters, like don't power lifts. But it's very detrimental to a lot of movement factors on moving qualities. And people have looked at as the gold standard bench press because they do the weight lifted at the gold standard. The gold standard should be applicability to everyday life. Yeah. And this is the coach is on one today. He's a, he's an attention horn. He's a lot of him. Because he's built like a power lifter, he takes that person. That's right. He's offended. So what do you say about my people?

Exactly. You're okay. But it's just one of those things, you know, where there's so many ad poplar and fallacies and people just are so attached these things. It hurts my soul. It's exhausting. And it's unnecessary.

And I feel like it also turns people off of fitness because then they get injured and they're like, I'm not doing this anymore or they can't do it anymore. It hurts when I bench. It's like, well, then bench differently. Yeah. And instead what happens in most fitness realms, again, I've worked in dozens and dozens of gyms. in most fitness rounds, people just avoid the movement.

I can't overhead press because I'm like, no, no, let's address why you can't overhead press. It's simple. And the vast, and people can't even get their arm overhead that's significantly different to ribs. And it's like, well, that's the initial problem is that you actually can't do the prerequisite to do that unloaded. If you can't overhead press, get that arm fully overhead without lifting your rib cage,

then why the fuck would you load? Like, you don't have the basic building blocks to do that movement with zero load. Never mind, something heavy in hands. and when you have this conversation sometimes people say well you're putting up barriers to exercise no it's a barrier to injury yes we need barriers to injury i wouldn't say hey listen you want to go downhill BMXing or you don't know how to ride a bike fuck it full send let's just do it no well like you're putting a barrier to exercise he likes on downhill BMX and I'm cool but is it going to go well for him okay then don't do it yes learn to write a bike first and then maybe see how we go exactly

And certain exercises that I've learned this from you specifically are just kind of unnecessary. Like if you look at the barbell back squat, like this standard barbell back squat is like, do people actually need to be doing this? No. And it just looks kind of cool to be able to squat. It's not like sacrosan to criticize back squat because it's such a basis of fitness, you know? Yeah. Like all the gym bro's, I love the back squats.

Okay. Not saying don't do it. I'm just saying it's probably not the best way to squat for the vast majority of people because of the positions involved. There's a lot of humoral abduction. you have to get their arm behind us pretty well. There's a lot of internal rotation demand. There's a lot of demand

and potentially loves a lot of force going through the lumbar spine as well. It's just not great. That's simple. Again, you know, I love a half field squat. I love hack squats. I love hinge variations. There's a whole split squats.

There are all the squat variations. They're great. It's like, because the power of thing has the big three, the bench squat, the deadlift, everything's, I have to do the big three. There's no fucking exercise that you have to do.

I don't give a shit what anybody in the fitness world says. If you're a fitness professional and you think every person has to do a given exercise, then you're shit at your job. It's just that simple. Like then you're not good enough at your job to adopt your clients. Yeah, they're just giving out the same plan to everybody. Exactly. Yeah.

It's embarrassing. Yeah, it is. It is. And as this relates to like oscillation, I mean, the split squats is a good example, right? Because you can get that rotation as you're moving. the movement. Yep. And we were just talking

with this prior to getting on this on the podcast. It's like a lot of people do things like split squats. They actually stay rigid.

They don't actually express full range of rotational motion. And then you have other people who are trying to rotate for the other body as opposed to

when you're on a loaded leg in regular locomotive function, when I walk, what should happen should, does not always, is as I put my weight

on that leg in an early stance position, the hip should translate backward as the pelvis tucks. my center line, my center of mass, my sphenoid bone, which is the bone right between the temporal bones and the skull, should line up pretty much over my sternum,

over my tailbone, over my foot, and then we should have a center of mass that is vertical. When people talk about balance training, this is very relevant to oscillation. People talk about balance training, they talk about as a scale. It's not a fucking scale. Balance is not a goddamn scale.

Balance is being as lazy as possible using gravity efficiently. Any more than I play in Jenga, the blocks are fucking skilled. The blocks are not scaled. The blocks are utilizing gravity to minimize the amount of effort involved to carry themselves, which is exactly zero in that position.

That's what we should be doing in a mid-stand, or in an early stance position. We should be lined up with the majority of the weight over that leg in a vertical hold, so we don't have to do anything else to live there. But the problem is that has prerequisites. You have to have to talk the pelvis. You have to cross the femur across midline.

You have to be internally rotate at the hip. If you can't do these things, you can't even walk right, never mind, load, run, spit squat, lunge. and then there's this there's this kind of like we talk about again oscillation, vibration frequency.

The fittest world loves to make people rigid. Rigid things don't conduct particularly well in these circumstances. They don't conduct technically, they don't oscillate a steel bar. If you hit it hard, it might oscillate it. But just try oscillating with your bare hands not going to happen, right?

Versus a rope, we can just swing it up and down. So people have this idea that stability and rigidity are ideal. And we can look at the movement spectrum as a spectrum. On one end, we have people who are very, very loose, very kind of lax, people ligaments, laxity.

Gymnists, dancers, contortions, et cetera, I've worked all of them. On the other end, we have bodybuilders, powerlifters, gym bros who, you know, do classic gymbrose stuff. So we have mobility to stability. That is a spectrum that we should be able to oscillate along based on the demands of the exercise and the position. We shouldn't be stuck at the gym bro powerlifter

and rigid, nor should be loosey-goosey, unable to create any stability. It should be relative to the demand of the environment. And that requires variability. Variability requires the ability to oscillate between ranges of motion and ranges of nervous system activity, which again will correlate with psychological and emotional state and variability as well. Yeah, it's all the same thing. It really is. Even talk about oscillation frequencies. When I work with my Parkinson's folks, you'll notice, and you've seen me do it, I'll put on a metronome, usually between 110 and 130 beats for a minute, and you'll actually see their symptoms get better or worse depending on

their individual frequencies. Wow. And when I say individual frequencies, guys, I'm not saying I'm getting a fucking tuning for it and tuned to that human being, but you'll actually see, if you know anybody with Parkinson's, I'm not saying torture your friends of Parkinson's or family members of Parkinson's, please. But I'm saying you'll see a spike and or reduction in their symptoms when they get extrinsic rhythm, because Parkinson's, one of the key features of it, and Huntington's is the inability to swap dopamine,

to create and maintain dopamine asymmetry, to give us an impetus to move one side over the other, which is our intrinsic sense of rhythm, our intrinsic motivation to oscillate, to move one side further, to become asymmetric, to give ourselves potential energy. Does that make sense? And when we give some of the Parkinson's,

Huntington's, extrinsic rhythm, that's playing an instrument, sing to a song, dancing, riding a bike, or watching another individual walk, or sometimes with kinesthetic inputs like Steve, heel plates on their shoes so they can actually feel their own rhythm or a metronome they obviously have an audible rhythm then very often they get a minimisation of their own symptoms immediately and acutely in seconds and you've seen it you've seen it inaction before and i can't stress

enough how our neurological psychological psychological health rely on the ability to oscillate between these states this is not metaphorical this is not fucking ambiguous guruistic bullshit this is very very literal if you cannot vibrate oscillate transmit force from lower body to upper body across body, you're probably not going to be the most athletic happiest version of yourself. Where you live along that spectrum of dysfunction is going to be entirely individual. Some people, they're never going to notice it. They're not going to feel perfect because they don't know what perfect feels like,

so they don't have metric for it. But they're not going to feel as good as they could. But they might have no major issues. Other people are unlucky. They did not win the genetic model. They're going to feel like shit all the time unless they're pretty good. And unfortunately, life's not fair. So I can't change that.

Life is not fair. Sorry, I guess. I'm thinking about all the ways at baseline that like our bodies are prompted to oscillate and vibrate. Like the breath would be one movement in general. Circadian rhythm. Yes. The rhythms. Digestive rhythm. Chewing.

Right. Yes. Chewing. We're oscillating the mandible, left and right forward and backward in three dimensions. It's not just left right up down. It's moving in three dimensions. It's protruding, retruiting. It's lateralizing one side of the earth.

side. It's compressing one side of the cranium, well decompressing the other side. The temporal bones will mirror the ilia, the hip bones, as we walk. They should, in a healthy skull, in a healthy hip, and a healthy individual, you could somewhat map the movement of the hip bone, the iliad isium,

onto the scapula, onto the temporal bone, just in different planes. But the movement is very, very similar. It should be because of fractal systems. They're interrelated meat bubbles, basically, or meat balloons. Skull bone, bones move. Yes. If you're watching this, for my none of them.

If I hear one more physical therapist, and I'm not shooting on physical therapist, but there are people who hear talking about this all the time on social media. Well, skull bones don't move. I learned back in that physical therapy school. I was like, well, welcome to 2026. They do move. They have cancerless, not cancerous, cancerless spongy bone joints. So there's a significant, so obviously not a huge amount,

but a significant amount of movement in those joints that can create pressure differentials in the skull. If you don't believe me, go watch UFC in slow motion, see someone get punched in the face. If you still have any questions, I can demonstrate. straight in person. So when you're a kid, they can move even more, right? Yeah, typically. And then what happens?

Like the sutures get tighter? Pretty much. Yeah. They don't ever fuse fully, though. Never fuse fully, no. Not to my knowledge. Okay. Unless there's some weird dysfunction or something else.

Got it. But yeah. Like, I mean, if skull bones didn't move, what would happen to temperament mandibro joint got hit in the jaw? You just rip your fucking whole temper bone off and you have much more trauma to make a hit in the face.

if there's no way to dissipate that force. Like there's so many different times when we take an impact or an injury to the head that would be catastrophic if there's no way to somewhat dissipate that force. I'm just thinking about all the ways that modern humans are not eating hard, chewy foods, or they're living sedentary lifestyles,

their breath is all messed up. I genuinely think one of the biggest contributors to our respiration being messed up. Yeah. Well, two of the biggest contributors. One of them is going to hurt people's brains a little bit, but school. Yeah.

Like sitting through your best movement years in terms of like modal learning, like through kind of like early pubescence and a childhood, late childhood early puberty essence, you're sitting at a 9 degree angle with your hip flexors for those of you who don't know

the hip flexors, the soas ones directly into the diaphragm. So if you're sitting in a hip flexor short position, you're by definition lengthening your diaphragm. Again, some people are lucky enough they're just hard to break and it doesn't really do a whole lot damage to them. The vast majority is

and if it's some low level or moderate level dysfunction. It is what it is. Now, this is not me being a giant proponent of barefoot training. Do not take this to say that I think ever should be out there wearing their fucking zero drop sneakers. I don't think that. If, however, you were in barefoot from the time of your child walking uneven ground and outside getting peripheral contact on vision because the data is, the literature actually shows that peripheral contact, I seeing something in my periphery

is what precedes abdominal contraction which will allow me to get stance on that side and localize my kind of body over that area what we're talking about finding that balance position being the human jenga sack the peripheral contact precedes that so you have to have that first

to be able to get over there consistently so when we're indoors in environments that cut off our peripheries and they cut off the top of our vision and off the bottom of our vision as well we don't look into the horizon and we're not walking on uneven surfaces and the feet having to do intrinsic muscle strengthening.

And we go through puberty that way. And we're also basically inhibiting our diatron for seven, eight, nine, ten hours a day. Yeah, good luck. The modern environment is completely screwing is bending us over a barrel. Under fluorescent lights and now the kids are on screens all day as well. And that's focusing their eyes,

which activates a sympathetic system, right? And changes the breath, the respiratory rate and oxygen to CO2 ratios. and yeah it's like a perfect storm. Yeah, it really is. And that's, you know, sometimes they talk about this stuff. People are like, so you're saying everybody's messed up? I'm like, yes.

But it's not that everybody's messed up. It's that the modern environment isn't messed up. Exactly. And then I add layers on top of that, the perception, the ad populum fallacies around position of posture, chest up, shoulders back, stand tall. I'm like, great, it's not breathing, right? That's not that important.

That's what it's doing. It's taking all the leverage away from a diaphragm, elongating it. And again, not to do the appeal to nature fallacy. But I love when you watch those nature, documentaries and go see these tribal people of Papua New Guinea who are outside all the time. And though they have the biggest grins, perfect teeth,

wide palette, beautiful mandibles, phenomenal features, a prominent mid-facial development, big old airways. They don't stand chest up, shoulders back. They're kind of slouching, they're chilling. They oscillate, they swing. If you see someone walking through the crowd, the chest is rigid, which is, again, how people cue split squats, lunges, this stuff,

chest up, shoulders back. Remember the kids in high school who ran like that? Yeah, they weren't very athletic, were they? If you're running like a narwhito character, those arms back, chest up or whatever, people are teaching things, this is good for running. And they have the chest up, shoulders back.

I'm like, find me a runner who does that. It's also making me think the chest up, folders back is going to also, that will activate the sympathetic system. Well, yeah. It literally is narrowing your airway. It's straightening the curvature of the cervical spine. It's locking on these SCMs.

Like, there's no way to not. screw yourself up with that way. So I was thinking like I feel like that was really popularized by the military where they directly benefit from having soldiers that are in a threat detection. Oh my God, yes. No, it actually makes so much sense. I think they probably do better long term by having people who are more regulated. Yeah.

Yeah. They have a lot less problems. Yeah. But we're not clear thinking and a lot of other issues. But in wartime, when you're sending about 20-year-olds off to die, yeah, I don't want to care about that because there is no long-term. Yeah. It's get them me and get them gone.

And it also allows us to have a level of homogeneity and kind of like really break you down as an individual by teaching you how to be at all times. Right. But I do think, by the way, that's not me shitting in the military. That is necessary in the combat environment to have people adhere to commands because otherwise you're kind of screwed.

But there certainly are, you know, costs to that. Physiological meant, obviously psychological. Yeah. Yeah. And like, I feel like if you're stuck in more of that state, you're not a baseline going to be, like, able to connect human to human with somebody else very easily. So it's easier to, like, objectify people with humanized people. Yeah, because they're immediately the enemy.

They're a threat. You're not, like, wonder that person is at home. Right. Like, I'm going to kill me. Yeah. Yeah. I've worked through a bunch of veterans, actually. And, like, when you do the breath, work at them, you seem changed entirely different people.

Wow. And for some of them, though, it also becomes a conflict because it stops them being who they think they are, who they identify as. Because of the way the military is typically designed to break people down. and reform their identity. It's like all of a sudden they don't feel like that person anymore and that can create a different issue again. Like a crisis. Yeah.

Yeah, that makes sense. And they often feel emotionally uncomfortable with feeling neurologically comfortable. Wow. Which is, yeah, it's an interesting one. Wow. Not just military people, but I've seen it more often than them. Uh-huh.

Well, that was kind of your experience, too, on stage. Oh. I don't know if you told it on the podcast before, but. Yeah, when I was the first time I used a dental appliance and kind of like got some resolution from the TBI work. I've done months and months and months and months. I want some work for that. And the first time I got a good appliance

that I got some cervical repositioning and some some cranial repositioning work. Oh my God, I just wanted to cry. I can feel my peripheral vision open up. I could feel like, I could feel like emotion coming back as opposed to just like hyper-reactivity. It's supposed to be able to just,

now I'm still crotchy just because it's just who I am. Irish through. Exactly, yeah. It is what it is. It's okay. I think it's a feature not a both. I agree. But it's one of those things where like

most people don't understand how happy and content. And that is a word that I never would have associated with myself before I went through this work, content. I don't need much to be happy. I need an annoying little Frenchie slash assistant coach, who's my bestie. My wife is fantastic. Other than that, I like to train. And that's kind of all I need. I used to be like, I need more.

I need more. I mean, now I don't need. I need less. Now I'm like, yay. I need peace. That's what it was. That's something that I didn't have. I was always looking for in achievement.

It was always looking for in sports. Some people look for at the bottom of a bottle. Some people look for it in drugs. Also, on those notes as well, I think a lot of people, not all, very important and say not all, but a lot of people who like things like alcohol, marijuana to a huge extent and we rely upon them,

they're trying to get themselves parasympathetic and they recognize that those things are nervous system, depressants, and that may be the only way they get down. again very much anecdotal and you know me i always like to clarify when i'm talking fact and when i'm talking opinion this is one of those opinions it's also those type as who love to absolutely blast themselves into oblivion to feel good in the gym yes because they're getting over that higher level oxygenation we've discussed before and bring it down to the level where it's now locally available they're basically using up the excess by exertion to actually regulate themselves

bore effect exactly the bore effect b o hr um so i think all this comes down to as a society, if we did good rest for work, if we weren't sitting in school all day and at jobs all day that requires speed 90 degrees, we would have more of the ability to have psychological and physiological variability. That's not realistic. Right. So what we can do as individuals is we can burn good breathwork. We can get outside as much as physically possible. Obviously, within a reason, if you're burning, don't stay in the fucking sun. Humans are the only, we're the only dumbass animals that we feel yourself burning and go, it's fine. Just spray these chemicals real quick. Yeah, it's like, I was just, just,

joking with just one of my clients because talking to you to get outside get some sunshine please he's like what if i burn i'm like so bowser he's a very intelligent french he's a very good boy got some melanin yep but coach bowser when he gets too hot he goes to the shade imagine are you are you dumber than my frenchie he's like no i was like great then when you get too hot what should you do go to the shade yeah yeah you go easy easy work when i was in antiga um for for our honeymoon right for myself in Natalie's honeymoon. I brought a rash jar with me. I was on the beach all day.

And I was like, great. When it gets too hot, I go under the umbrella and put a rash guard on. I don't want to wear a rash guard. I can go inside. Yeah. And then come back out later. Get some nice linen clothing. Exactly.

Yep. It's not hard to do. But like, no, no, I need to maximize the sun. You recognize that it is helpful, but then you overdo it. Yes. Like anything else, the doses, the poison's in the dose. Yes. Exactly.

exactly but nuance is dead nowadays we like to live in worlds of binary completely everywhere unfortunately completely and also like the part about like the sunlight story this is a tangent but that really pisses me off is there's never any consideration for like racial differences oh my god requirements talk talking about like i remember when covid was saying i was saying i'm going to see a lot more uh apart from the socioeconomic and how people of color are treated in in the errs in the hospitals there is is evidence for that. But apart from that,

just because of the difference in D3 status, we're going to see a lot more black people die from this because they're much more deficient from an immunological standpoint. In North America, absolutely. Yeah, North America.

Not everywhere. Oh, yeah. And we did. Undibrizzlement. Like, I don't know how many of black lines have, like, seriously though, D3. And, of course, plus supplementation is push. And what we know

is that supplementation does not confer the benefits of a naturally high D3. it was thought to be causative, it's actually correlative. Yep. Go get sunshine. There's no replacement. It's a biomarker. Yep.

Totally. The spurties do help. I think for people who have like dark skin who live in a high latitude, like you can use UVV light as like a supplements. Of course. But even then, you're still going through similar mechanisms. Correct. It's not the same thing as pure supplementation from like a pill.

Yes. That doesn't seem for the research I've seen at least to confer almost any benefit. No. I think if maybe supplementing if you have overt rickets up to maybe around 20 nanograms meal, but you're not getting any benefit outside of that. Yep. And that's where most of the benefits for like longevity and disease prevention live. So it's like, yeah, people miss the point.

I want to talk about I want to talk about the voice box resonance course. And because Jacks literally specifically said those words, I'm like, this is crazy because I need to talk through about this. I'd love to learn a little bit about what y'all learned in that course and like how you connected those dots in with like the whole system. So

it's a deep one. That's the problem. well, like to talk with the individual muscles and stuff, it's kind of a waste of time in this context. However, it goes back to what we're talking about you know, respiration first and then the other parts out from there going kind of centrally out. Is if we don't have a hyoid that can properly transmit, it's like having any other piece.

We can look at the head as an appendage. If I don't have appropriate relationships with pelvis and rib cage, I'm not going to have appropriate function hand or an elbow because of the torsion involved and the rotation involved in the preceding joints in the chin. It's pretty much the same thing. When I have these neck, muscles that are locked on, my chance of having a

highoid that can freely vibrate is basically zero. You can hear some, this is going to sound like an absolutely ridiculous thing to say, so I'm aware of that. You can hear some people's dysfunction in their voice. The sort of person who loses their voice very, very easily, this is not a one-for-one test. Cannot stress not enough. Because sometimes this is, so people say, people, you know,

will take a complete of context and say, you said, I'm like, nuance, please. You can hear some people. They cannot phonate properly. They cannot create good vibration, good oscillation of vocal cords. People who lose their voice frequently tend to adduct their false vocal cords.

They can't project past that. They cannot tolerate oscillation. It's super interesting because I've actually worked with a lot of vocalists. I used to work with his own wonderful, if he was looking for a voice teacher, Ruth Hennessy in New York City is genuinely world class. She's wonderful.

And she understands a lot of these ideas as well. It integrates some of their students. but she understood them to the level where she would have me teach PRI-based movement classes and strength classes for her vocalists. Wow. I have a lot of Broadway singers, professional singers.

Nice. And they all found significantly better resonance in their voice afterwards because resonance is the ability to transmit frequency. It's the ability to allow vibration to happen. We're dampening vibration, resonance doesn't happen.

Yeah. That vibration, again, is a transmission of force. That's really what it is. And if you've heard me talk about it, this is where it's all parallel, I always talk about it as my own definition of it, which I haven't heard a better one yet if I do all steer it. It's not the ability to generate force.

It's the ability to generate, preserve and transfer force. Like from a bottom limb to the top limb and vice versa, etc. Across the body back to front, etc. It's the same thing with the voice. Can I create diaphragmatic force and can I translate that through the throat and allow the hyoid? Little tiny bone here to oscillate.

Can I allow the vocal cords to appropriately oscillate, which means they're not under undue, pressure or stress from intrinsic musketure that's actually been used as a posture muscle when it shouldn't. That's a long sentence. That was great. I'm wondering what specifically,

how does that bone working? It's attached. Atomically. Carlin by the cartilage, the larynx is that area. Okay. But a lot of the tongue muscles, for example, will affect the ability of that to vibrate. If we have a head and neck position

that are causing the tongue muscle to be in an inappropriate position, tech neck forward head position or military neck and straight back here we have a compromised airway now first of all we have an aperture

which we're using you know to create a frequency the throat the larynx the throat larynx out of the voice box we have an aperture which is narrow in the first place which will affect the output very significantly

imagine like the bone goes up exactly imagine tapping off the wind instrument you know what I mean or making the aperture small or if you make the stress the pressure needed gets significantly higher as well

so never having to exert you talk to any really good vocalist and I'll tell you shouldn't be trying to see Right. Even, like, you see people who are, like, phenomenal singers, phenomenal vocalists. It doesn't look like they're trying hard. Yeah, it really looks like they're even saying.

Exactly. Like, are they lip-sicking? Correct. No, that's exactly it. Yeah. It's like, sometimes it's mesmerizing because, like, when I try, it's like, oh, you know, it's the whole body's getting into it. I'm like, oh, I'm like, I suck. It's actually funny because the more I do the voice box work and the more I do this work,

I'm like, I'm actually getting, I'm not going to do it. I'm getting significantly better at singing and significantly better at different ranges. Well, I'll get drunk when I can go to karaoke. I'll put it there. I'll depressed everybody because Irish. No, I'm silly. What anybody does say, I listen to the best break of music he's ever heard consistently.

Irish music is all very depressing and it's lovely. Actually, most Irish media is you have a good sad story. But yeah, it's all part of that. And the same thing, you've lived away to me, right? So the same thing, I don't want you creating superfluous tension in anything you do. the more we can reduce the unnecessary, the extraneous,

the more we can have an appropriate function. It's just that simple. And now, it's that simple in principle. In practice, obviously, we have to have a lot of checks before that. Do we have appropriate cervical spine function? Can I get cervical extension? Can I get lateral flexion of the cervical spine? Can I get rotation?

If I don't have these things, the chance to be having an airway that's not compromised. It's very low. And that's where it kind of gets iffy of which one do we go for first. Sometimes case dependent. I'm pretty much always going to go for respiration first and everybody because even if I get nothing else, the literature is very clear that when respiratory patterning is at the dress

and we have appropriate local auction availability, since pain goes down. If sense pain goes down, my chance of changing your predictive nature around a movement or position is much higher because there's less risk associated with it. And the two things, brains love, safety and efficiency. If I can give you more safety, now I can teach you. We can't learn in a psychologically,

physiologically or emotionally unsafe environment. It doesn't matter what we're trying to learn. It just doesn't work. I think people often when it comes to rehab, they think more pain, especially with manual therapy, I think more pain in manual therapy is good. I'm like, pain is a bad teacher. A bad teacher of apologies.

It's a bad teacher of positive inputs. It's a phenomenal teacher of negative input. Yes. But if I have someone digging and digging and digging at a muscle, that may need to get inhibited, it may need to get turned off and lengthens. I don't have a good association with that. It's like, this is not fun.

If you ever have someone really mindedly getting there, or release a cell ass or manipulated diaphragm, yeah, it might be the right thing to do from a structural standpoint, but number one, we're getting no associated mode of learning. So thank you, Bezor.

We're getting no associated mode learning with it. I don't have a negative experience around. Yes. You want to come up, buddy? He's very speaking of vocal. Yeah. He has some things to say. Oh, my goodness.

Most of them are just feed me. I promise he's well-fed and loved. I mean, look at him. Skin and bones, clearly. Thank you, buddy. Yeah, it's all, it's so intrinsically linked. It's very hard to kind of draw. Like, obviously, vocal fold oscillation is literally oscillation.

But so is walking. So is breathing. So is chewing. Like, this is the same thing to me. You know what I mean? This is, like, the expression of vocal fold oscillation just tells me the rest of the system is regulated and can transmit absorb vibration. Frequency. That's it.

Human beings live on frequency. When frequency stagnates, when we're not swinging from one side to the other, whether it's neurologically in ultradian rhythm, in circadian rhythm, we're fucked. We do not perform optimally. It's just that simple. We don't pump. We don't get rid of lymph. We don't move sweeper spinal fluid.

We don't use ground reaction force inputs to drive pressure gradients. If you think humans can be arithmic, you're wrong. not for them to be healthy. Also is making a lot of sense why basically every culture always has like dance and singing at like the core. Yep. Except ours. I've talked with this before as well, like religion.

Religion is can we get ribcage retraction, scapillar protraction, facilitate posterior expansion, exhalation through singing, chanting, o'm, whatever else you want. It's like, and then people feel closer to God. They feel realized. they feel excited and positive and all these things. Like, that's self-regulation by a frequency it puts.

That's literally what that is. It's pretty self in a position to absorb the frequencies. I mean these in very literal, like, very literal sense. You know what I mean? Because sometimes I'm like, well, I'm plucking the frequencies from the air. Okay, cool, you're an antenna. That's, that's cool, I guess. Have you seen these people who speak in sound fucking languages?

Oh, my God, they're so funny. What? Does he be like, I'm speaking in a language of the ancient. It's like, bing, da-dong, ding, ding, ding. Oh, no. And it's like, it's like, once you say the word frequency, it sometimes to me it evokes those people where I'm like, yes.

They live in that like guruistic kind of like, let me just make some shit up and see who it gets out to. Yes. I hate that. I think that too. Also, because I feel like it maybe pulls out some underlying truth and then walks it down and then like exactly sells it to make money, basically. You know, the Einstein quote that I love,

I don't use it before, everything she made as simple as possible, but no simpler. The fitness realm loves to say things like, keep it simple, stupid. I'll keep it simple when it's simple. When it's not simple, I'm not going to keep it simple. I'll try and simplify it. But even in the upcoming course I'm doing in the book as well, one of the first things that I do is apologize

because I'm going to have to oversimplify it to make it accessible. Right. And it means it's not going to be all-encompassing, but it will be encompassing enough things to make it utilitarian. It will be helpful in what it does. It will not be all-encompassing because that will be a never-ending book. That would be a never-ending course. You would never, yeah, you'd never be able to publish it.

Which is kind of like, that's how I ended up being like, okay, let me just do this. Yeah. Because I'm like, I realize if I try to make it exactly how I'd like it to be the most useful, number one, no one will have a reader and do it because it'll be too much. And number two, it will take 30 more years, unfortunately. Can you share a bit about what you're going to be making the course in person?

So the course is going to be, it's not going to be on the pure rehab side of things. What it is going to be integrating principles that I learned to the posture estimation student or their studies. primarily PRI though, but you'll be instituting and kind of like implementing those principles into modern weightlifting

and strength and condition methodologies so that and with a kind of like incremental and progressed plan basically such you're way harder to injure

and you get better at literally every sport it's really fucking annoying honestly when you work whether you're kind of doing anything with somebody who's done this stuff

because they're just good at everything yeah actually it's kind of me as well especially lately but that's the whole point is that we can look at the baseline building blocks of athleticism

and we can talk about what we just said. We need to generate, preserve, and transfer force. If you can do that, especially if you can recognize what each one of the movement components are, that's part of what I'll be teaching in the course is how to be, like I'm trying to teach a man to fish type of thing. How to recognize basic fundamental human movements and be good at everything.

For those of you who don't know, I'm currently a competitive BJ guy, that BJJJ was an extra J. If anyone gets sassy, second degree, Ming Shuan, Kung Fu, Black Belt was the youngest

in the youngest second degree, former competitive gymnast, weightlifter, drug-free body builder, rake dancer. They used to do park horse, snowboarding,

I can throw a fastball in the 90s, and I can drive, well, I'm going to prove that again a couple weeks. I can drive about 400 yards in the Gulf,

although I'm terrible at golf. Cannot stress that enough. I have no skill. I'm not saying this stuff will make you skillful, anything but it will give you the appropriate prerequisites to really well apply force in anything you do the problem for most people on the training is just so focused focused on force output in the gym they don't realize that it doesn't always translate over to sports because the movement

mechanics are being neglected and what we're trying to do is basically redesign strength and conditioning we're going to slaughter the sacred cows this is how you do this exercise no there's a lot of this exercise now to be athletic and how to perform in sports not to be good at the gym I don't give a about being good at the gym. No. Been good at gym, rarely translate to being good

at sports of life, and I want to change that. Mm-hmm. Mm-hmm. That's amazing. Yeah, because I think a lot of people, like we kind of started

the conversation with, get either put off by the gym bro type approach to training or, or they do it, and then they get injured. So this is kind of checking all the boxes to make it more accessible. People don't believe how little a weight lift.

Like, also maintenance is easy. So that's a different way. Maintenance is pretty easy. And as opposed to development, but I waitlifted maybe 45 minutes a week at the moment. Like for last year, that's about what I do. And I was like, it's not possible. I'm like, that's what I do. I don't really lose strength. Like maintenance is very easy. Oh, I have a story for you, but finish first. But the whole point, the whole point of what

we're going to do is to minimize the amount of effort you have to put in the gym, not to say no effort, but to minimize effort, minimize discomfort and maximize output. Anyone who knows me, you'll tell you I'm viciously lazy. Not that I don't want to work hard, but I don't want to work harder than I have to. No. That's the whole point of what I want to. Never should. Yeah. So I, um, I trained for like 10 years. but then maybe let's say seven years before I found you. And then I started changing how I was training and then all my lifts just like exploded and were crazy.

But I hadn't done like for example the Hatfield Squad. I hadn't squatted in like four or five months or something. And then I trained with Amanda on Sunday last week. And I was literally doing 10 reps for like 250 pounds and it felt easy. Yeah. So this is what most people who do this work fine, right? when we really well integrate this stuff. And sometimes people do a great job of doing acute rehab,

but don't necessarily integrate into the sport. Or they go through acute rehab, doing this work, and do a wonderful job, and then go back to doing things in a really shitty way. That's such a strong stimulus. It can push them to the opposite direction. But the converse is also true. If you manage to do stuff well and integrating into your daily movement reflexively,

automatically so that when we're walking, we're using the same muskature and the same patterns that we've developed, the new stuff, it's getting strengthened by everyday activity. Right. I had a lady who worked with, she's in her 60s got gored by a bull and she's She's a Matador?

No, she's a farmer Oh okay Yeah that would be way cool She's awesome But I go by the bull And she's telling me She's like wow I can just Pretty much run up the trails

After a couple of months She's having real problems walking Before she got hit by the bull Wow And she's like I'm so much stronger now It's wild I'm like but I don't even do that much

I guess the point Do the minimum effective dose And people are so obsessed working harder. I'm like, just this work smart. Yes. Especially,

I don't know anybody who has six hours to go to the gym that wants to actually be in a gym for six hours. No. And respectfully, I know a lot of the gym

bro's going to hit me for saying this. As someone's been in training for 23 years, I want to spend a little time in a gym as possible. Yeah. Like, I don't like being in a gym

anymore, particularly a large commercial gym, especially the artificial lighting when outside exists and home exists. I know. Or it could be off hanging out with friends

a couple more hours a week or whatever else. Mm-hmm. Those people in your 20s you're hanging with your friends all the time, yeah, that goes away. That goes away. And let's find some sort of a social activity. Exactly.

Or dance, then you can regain the... But that's why people in the 30s, 40s and beyond start to really dive back in those hobbies because you start to realize, oh, wow, I just work and I'm at home. Right. And your home people can't be your own people. It's not healthy. No, it's not healthy.

Sorry. It's important to get out. See different bases, have social connections. It's great for your neurochemistry and your regulation and everything else. tribal animals. We need a tribe. Absolutely. So the book and the course are going to be aligned on these things we just talked about. The book is going to be significantly later than the course. Yes. It will eventually get done. The course is aimed for end of summer. Great. So I actually have a deadline on that.

Yay, can't wait. What's better about that is also it has to procrastinate further on the book. Of course. That's the best part. I'm like, okay, if I do this now, I can bargain it myself. I'm like, okay, then I can take time on that. But the feedback I get from the course will let me to refine the concepts in the book a little bit for mass adoption as well. Perfect.

Thank you so much. This is wonderful. We need to do it more. Maybe a quarterly podcast is good because we have so many things we can talk about. My God, it could be hours long. Yeah. Yeah.

All right. Thanks for tuning in. Catch you next time. Peace. Bye. Bye.