2 – Injury Prevention with Dr. Jeremiah Williams – Macro Meals Podcast – Tulsa Meal Deliverymptadmin
We’re rolling. Hi Guys. Welcome to another edition of the macro meals Tulsa meal delivery podcast. I’m your host, Douglas Green. And as always on the right is jocks, right? If it’s not Josh rise, you’re wrong. Politically nonpolitical die. So on today’s show, what we’re talking about is a 2019 and injury prevention. And you might be that, you know, the Guido out, they don’t get hurt when I go to the gym. Uh, I don’t need to go stretching before doing these things. Uh, we have a special guest here today and we had a, there were offsite if you could tell. I mean, we, we went to travel to a land far, far away. It’s really far away from backrow bills, location. Uh, but we’re here with the one, the only doctor, Jeremiah Williams, everybody, gentleman, he is the number one, uh, chiropractor in the Bartlesville area. If you guys haven’t seen him come, seemed uh, that’s false.
That’s bold. It’s bold. Yeah. Well, it’s a personal statement because I have options in this town. Do you have officers? Uh, people have options. You have options. I don’t choose any other place, but here because I know if I have an injury, which everybody knows, you know, Captain Klutz over here and had multiple surgeries. Yeah. About to have another surgery. Like I live on this Tulsa meal delivery stuff. Wasn’t rock tape somewhere right here. Anyways, uh, so we’re super pumped to have you here Jeremiah. And uh, if you get a chance to go check out a, what’s a website they can see you or how do they get ahold of you or,
uh, go call me my office websites, pure health bartlesville.com and uh, the gym’s website is purely performance dot. I do both. I do. Um, what’s the number here? Got Hands and a nine (918) 213-0550 loan. Have like national calls come,
the national call center, that doesn’t macro middles podcasts, video on the blog. We are, we’re international. Actually you might have some call Brazil zero zero one. This does take the call and Skype them. Tell them, crack them over the sky. Anyway, so let’s talk, let’s deep dive here a little bit and how we can help people. In 2019 avoid some pitfalls that yours truly has gone down multiple times. Uh, injuries. Say you’re starting a new program, went to a lot of you are, I know it’s, it’s a great time of the year to get started and we highly encourage that not only with proper diet, which we promote at macro mills, uh, but exercise and one thing you really need, some things you really need to void a when you’re starting a new program. And, uh, so Josh and I could talk about this, but we, neither one of us have really any tangible, uh, gifts or talents or anything like that. So we’ve run it in the expert, uh, Jeremiah. So anyways, here, Maya. So let’s get, let’s get the listening audience something that they could take home. And what would you know be, uh, something that Jeremiah would recommend before starting an extra exercise program?
Where’s our new science program? Um, well, before starting an exercise program, what I tend to recommend people do is to, number one, go slow. And number two, get a trainer if you’ve never done it before. I send a lot of my guys, um, rights way over at the Koloff in the center. Um, my, Jim does more of a crossfit style thing and people tend to be intimidated by that initially, which isn’t necessarily the greatest thing in the world, but it’s just the way it is. Um, people think, seem to think they need to get in shape before they actually do crossfit. I like, no, that’s not the case, but because of the intimidation factor, I’m like, go, go to go the gym, pay for a gym and pay for a trainer your first three months. Who knows what they’re doing and they can at least give you an outline as to where you should go.
Um, first three months, this statistics, and I remember reading is 70% of people drop out within the first three months of training. And S I got to pull the numbers out. It was like 50 or 60% of those were due to injury and that’s terrible. Um, I tell people all the time, injuring yourself when you’re doing fitness is the worst thing you can do. And sometimes it’s inevitable, but it’s the exact opposite of fitness. Your point of fitness is getting more fit, more mortal injury like fitness. We came off injuries opposite. Um, so not that’s not the greatest thing in the world, but start slow. Get a trainer if you’ve never done it before and if you have, and getting back into shape and haven’t been in shape can be one of the hardest Tulsa meal delivery things to do because your brain doesn’t age with your body.
You’re, you take off three months because you’re hurt. You take out three months cause you had a kid, you take off three months cause it God knows what and you get back into the game and you were doing your p nine dx for 45 minutes or you get it, you know, four minute Fran or got whatever, whatever you’re trying to do when your brain says, oh we can still do that. I was, you know, when I left I was clean and jerk and you know, to 25 comfortably. I haven’t touched a barbell in three months, but I’m just going to hop back and jump right back. What could go wrong? Can you go on? So step one, Jeremiah, you said for the first three months lists, let’s get a trainer, guys give trainers all starts first. Your first three months of getting into the gym or getting back into the gym is a just a conditioning.
Get some blood flowing, get the muscles warm. And I mean you’re doing some work, but as a whole you’re just, you’re just, you’re just getting the body use to get uncomfortable underneath weight. Getting the buddy used to get uncomfortable running low, go back, go way back, revert back to where you started or again, if you haven’t started before. And that’s why I always recommend getting a trainer. You can walk around the machines and do the stuff, but a lot of those myths, a lot of the machines are going to be utilizing art super useful in the first place. So getting a trainer to help you do aerobic work with weightlifting or Rubik worthwhile with something else. We’ll just be, we’ll see a ton more benefit to it. And you’ll also realize the plan, um, people’s getting plan go into this stuff without a plan. That’s itself for us too. Cause like, you know, let’s think Sarah says line without a plan, you’re planning to fail, fail to plan, plan to, and we get, we get people who come in to the gym and I mean I as a doctor, I get people to come to my office and I’ll, here’s the plan to get better and in a gym setting, here’s your, what is your plan? And we’ve had,
it’s a six week plan, they want to get done in two weeks and we’ve had people who’ve worked out for years and we’re like, what’s your plan? And they’re like, what do you mean what the hell are you doing? I think people in general, they don’t, they don’t stay, they don’t, they go through life without any plans, any goals. So they’re just kind of, I won’t say wasting away, but it’s truly is, I mean the day is running them. They’re not running the day. Yeah. Yeah.
And have a short term plan, long term plan. Here’s, here’s what I’m planning on doing over the next three months, but I plan on the next three months is to just get back into shape.
And that could also just do maintenance. You gotta be, I just want to maintain my current, you know, ability to get Bob Dad Bod and maintenance is a legitimate yeah, that’s, yeah. Perkins. He, I’ll tell you what, you actually have to plan for maintenance and a vast majority of fitness people. That is a plan I’m going to maintain, don’t want to lose. I want to slow down the loss as much as far I’m at,
I’m not going to go to competitions. I’m not going to try and dead lift. I’m not going to get the, you know, the magical go 500 dead lift, 400 squat, 300 bench because I want to do that. I don’t want to, you know, go to a fizzy contest. I don’t want to die it strictly looking to succeed. I feel like you’re being passive aggressive. They might know somebody who knows somebody, who knows. So, um, so that’s a legitimate plan. Maintenance. And it’s something that you’ve got to, you’ve got to plan for. So that’s not, that’s not, again, a majority of Jim Jim going, people are going to be, it’s not an insult, it’s a soccer mom. It’s your guy who wants to play basketball on the weekend. It’s this person who wants to just live life, but you want to live it and you want to, you want to be able to pick up your grandkids when you’re 50 years old, 60 years old and to not be tear on your body.
Well it’s down to me. Um, while it’s down to like a quality of life in the long haul versus you know, the short term on rip the summer, but they don’t have any long term goals. Like obviously I know I’m highly injured and my, my longterm goal is to be, honestly, I’ll just be honest, I’d be transplant with you guys. Like it’s honestly that so I can kick my kids his ass, you know, no matter what agent, right. That keeps me in check. Right? Look at the bigger and older guys would get rough when you start getting 70. But now I’ve got to keep it up for Jane harder. So. So explain to me like, so we got a trainer for the first three months and take it slow. [inaudible] second step was just go slow. So get a trainer, go slow. How can we incorporate Chiropractic, uh, needs, um, or even once into say a a successful plant. So we’ve got our plan develop, we’ve, we’re gone slow and I’m still having this nagging injuries there. Something obviously at nine you’d probably need more specifics, but is there a general term that they could come see you and how that would benefit them?
There is the general and it’s, see I’m an, I’m going to bag on your Tulsa meal delivery profession. There
we go. Close your ears. Yeah. Got It. No, I’m not. I’m ready. I know what you meant to say. Shoot. Personal trainers
are not doctors, not doctors. If you are, if you have to roll out for 15 minutes on your shoulder every time before you work out, you have a bigger problem is you don’t know what I mean. You’re putting a bandaid on something continuously over and over and you think that that’s a good idea. That’s not a good idea. That’s setting yourself up for failure. 10 years down the road, you’re going to have a shoulder full shoulder replacement. You’re going to be like, I don’t know what happened. I rolled it out. So you’re saying, listen to your injuries, nothing. They’ll just cut this paints. If you, if you have a nagging thing that’s been giving you trouble for more than two weeks in a row and you’re, you’re babying it and you’re trying to do things to work around it, then tell me to go see someone.
Go See, go see your doctor. Go see a chiropractor. He goes, he goes, he goes, you someone who’s trained to say, no, this isn’t a big deal. Or Yes, this is a big deal and here’s what you need to do to modify. Um, no, the difference between good and bad pain, um, people who’ve never exercised before. You got to understand the concept that you’re going to wake up sore, you’re going to wake up achy. You’re going to wake up with some of these little things going on, it’s not a big deal. Um, and it should go away with soreness, will go away weekly. Yeah. Especially if you haven’t done it, but if you haven’t lifted, you haven’t done anything before and you’re just starting, um, get ready for two to three weeks of pain. That’s just the life, the life of, or 10 years I’ve been, I’ve been sore for 10 years or yet.
And I, I mean I tell people that all my, my clinic and my gym all the time who were like, well, I always hurt, but it’s okay because I know the pain that I’m in right now is not something that’s dramatic. It’s a, it’s a pain that I inflict upon myself to make my body better and to sharp pain reaction. I those. Yeah. So sharp means smoke. The mobility you should have, like if you can’t reach for something or you can’t bend down and grab something that is not soreness, pain, especially if it’s more than four days. So listen, listen to your body and understand the difference between the good stuff and the bad stuff and some, some people who haven’t done. And we, again, we get people at the gym, people by clinic that want to start along this process. They’ve never, you know, the 35 years old and they’ve never worked out in their life.
They’ve never done any of this stuff. And I’m sure you get people like that and they’ll um, they go to it and they love it. They get excited about it because exercise is fun. And if you’re doing it with people and you’re doing it around people that are good, and exercise is one of the greatest things you can do as far as seeing immediate. If you’re doing exercise, race, immediate results. And that’s what’s so great brain and the body. Yeah, everything feels good and you’re excited about it. And then all of a sudden, you know, pain rears up and it’s like, oh my God, how is this fight or flight kind of. Yeah. Right. It’s relentless. Yup. Figure out what’s going on. And again, if you’re, if you’re constantly having to treat the same thing over and over, you’ve, you’ve probably got a bigger problem going on.
You got to eat a little of the way it changed the movement or go see. That’s one of the something and one of the problems has been brought up, especially in modern modern crossfit stuff, is just roll it out every time or just a rapid move. Losses do this and this and this, and that’s all right. If you’re doing that every time before you work out, there’s, there’s an issue there. You shouldn’t, you shouldn’t have to do that, man. I’m 40 I’m 41 years old. I don’t, I don’t have to do that here. Like, oh no, 37 so you’re slowing down your eating general. You shouldn’t have to be doing right. You shouldn’t have to be doing that stuff to keep yourself moving. That’s when you know there’s a structural problem. Pay attention to what your body’s telling you and don’t panic if you’ve never, never experienced this stuff before.
Talk to someone and that’s it. Talk to your personal trainer. Tell him, this is the type of pain you’re experiencing, especially if you’ve never done it before. And if they’re like not a big deal, we can push through this and this, especially if you’ve never done it before, okay with that. But if that progresses for longer than the two or three weeks, you just got scared about the whole thing and B, B be perfectly culpable and talking to people about what’s going on. People. People got an office in the valley, like, I can’t explain this. And I’m like, just use your words right words today. If you, if you fumble, if you do something, I don’t care. You’re the longer in this business, the more you realize those key words that people tell you, they, they put alarm bells off in your head and say, well, okay, this is probably where we’re going. And then you, you know where to go from there.
So I had a question. Um, that’s like begging here is so kinesiology. Let’s talk about it a little bit. Like kinesiologists who you see a lot of crossfit competitions. You see a lot of people in gyms now, um, they’re shoulders are all taped up, their elbows there got, you know, the cross rock tape on their face and they don’t have that. But anyway, uh, I got the shoulders taped up. You see that? And I’m sure there’s people out there listening that have these questions. What does it for, you know, do I need to do that? Because everybody else is doing that? Are you know what he got from the, I’ve got some keys. I’ll let you take more rock tape. I guess we’re
rock types. Would I use trademark? Yeah, I’m licensed to Terry. He said it sounded good. Um, can we, yeah, can you see? I’ll just take it as a whole. Good. Oh Wow. You’re going to debate to road Atlanta. Kick Patching yourself up is a good thing. If you’re, if you’re competing and you, and you have a short term goal that you want to hit, um, triaging someone who has a goal of I just want to be more fit and I want to be able to do grease tomorrow and my shoulder hurts real bad. And they put the tape on it to bill Spain, um, set them up for failure. And why, why are you, why do you need to do grace tomorrow? Grace’s 30, clean and jerks for time, right at 135 for guy’s name, fiber girl. So I talked my crossfit terms, fun workout. I do it.
I gotta do grace five, six times a year. I love this stuff. Um, yesterday, um, I’m prepping for a competition here in February. Um, I was going to do grace my, I tweaked my elbow a little weird I was doing, they released one of the workouts in his hand, standing, walking, and I have enhanced and walked in a bid. So I jammed my elbow. So straightening my oboe and putting, putting pressure on it is, I’m feel super good. It’s not a major injury, but I can feel it. It’s there. This is one of those pains and says, Hey, pay attention to what’s going on. So your general concept and your average person, we’re going to hit that cause we got to get better for this competition. Well, no, I’m already as good as I’m likely going to get for that competition. That’s a month away.
There’s not a whole lot I’m going to do for myself to get better. Between now and then, I’m maintaining something. I’m doing a little workouts and I’m playing around with different things. But I, I, I attempted about five clean and jerks at moderate weight and worked up to the one 35 yesterday, hit the one 35 on my, on my third rep, press it out and I was like, doesn’t feel right. It didn’t do, it just finishes. I could have taken myself book. I get it done and I could have rolled it out, you know, hey, Brian and I, and I could have still done that, but likely I would’ve paid for it today. And so I just didn’t do it. I did it. I did another Tulsa meal delivery and workout. I modified what I had. Um, and I’m, I’m capable of doing that because I owned my own gym.
But you have to be smart in those situations. Um, the tape, the tape is just, I mean, kinesiology tape when it came out many moons ago by a guy named Kenzo Casey. Um, did it means doing it for, um, sumo wrestlers over in Asian culture of the original colors of kinesio tape or based on acupuncture. Um, but just really cool stuff, really, really cool stuff. I started studying that coming out, coming out of chiropractic school and I thought it’s just colorful tape. It’s kind of neat. Yeah. Um, but I use it all the time and clinical practice and I’ve worked at tons, tons of people who have been seen chiropractors and physical therapists who’ve done all this stuff, chronic low back pain, chronic, whatever. Um, and I, I tape them up and they’re like, you know, kind of constantly be getting physical therapy. Don’t get to see my chiropractor over two weeks.
I tape them up there like, I’m good for two months and I can’t explain that. I don’t know how it works. Um, there’s some science behind it. There’s of clever concepts, but I don’t know, but it works really well. It just getting people in general better. But, um, if you’re, if you’re taping yourself to get through a day to day workout, bad idea, this is just a terrible idea. Now you’re just, you’re just, I mean, that’s, uh, I, I, and I deal with this. I’d say it’s more, more recovery when I did it is for like getting through something or like if I’m going to a competition. Yeah. Three, eight film additions, competitions that come to a totally different game. If you, if you’re gearing up and you play, because likely if you’re going to a competition of any sort, whether it’s powerlifting, bodybuilding, crossfit, whatever it is, you’ve been planning for this for months out.
So you’ve got time invested, you’ve got, I mean, you’ve got a ton of stuff invested in whatever you’re going to. So at this point, unless you’re, you know, unless your shoulders falling off slaps the table, he now has got to keep in mind, even if you’re going to hurt for five or six days later and you’re all good with that, but to did you competition and you’re good. But this also comes back to communicating with your doctor. Seeing I get people who see me, who will see me and they’ll every time it comes before a competition, I know I’m going to get a certain amount of people who come in here and they want to get taped and they want to get this and I’m like, and they’re like, well I’ve been hurting for like three weeks now. And I’m like, what the, what the hell are you thinking? Right?
Yeah, we’ll get to deadlift 300 more pounds because his knee was taped up because he was doing 300 pounds or working out at the gym and some guy challenged me to, you know, a bench press contest or whatever and my shoulder hurt real bad but I wasn’t going to let him be. I haven’t fished in a while. So it’s a great idea. But no, when a great idea you, I mean again, you exercise your short term goals with your longterm goals. If you’re hurting constantly and all you’re doing is going from a state of hurt to another state of her to another state of hurt and you’re just using, you know, rolling or taping or something to cops get constantly get over when these injuries, you’re trained them wrong. If you got 60,
I think a lot of people in, and I’ve been down this road, I’ve had neck surgery and a lot of, um, I think the natural response to any injury is to just stay seated or not do anything because it feels good for the moment. But one thing that I’m grateful for Josh and Tor Jeremiah among other people, is just to keep moving. Say you’re, you’re, you are, you do have a knee injury or something nagging, you know, I wasn’t, uh, you know, the week before my surgery are they, a couple of days before, I was simply just walking around the neighborhoods. So if you are injured, don’t go home and just freeze up. It’s the absolute, and this is me talking about it. There’s probably science behind this, but uh, don’t go home and just sit like it’ll, it’ll make things a hundred times worse than they think they really are.
They’re very, yeah, that’s, it’s all movement is risk, but lack of movement is a guaranteed death sentence. There’s um, and that’s another, as a sports guy, I see people who have gone to other doctors and the doctor was like, you’ve just got to stop exercising. Nope. Wrong, wrong answer. That’s when I lose my, I tend to be super professional in my field and not bad. Talk to other doctors and other things the wrong way. I lose that one. I lose it big time on that one because human human beings inherently are sharks were meant to move. We’re mental function at high level and that is shown in not only the highest level athletes, but also the lowest level athletes. When you see someone carting around Walmart or two is 500 pounds overweight and they’re still alive. That is a testament to how amazing the human body is. That. That in and of itself is just as amazing as the guy who has a 2,600 power lift. Realizing that someone is able to survive having four or 500 I mean when you, when you watch TV shows where people are so big they can’t even get out of their house and they’re still a lot.
That’s amazing. That’s amazing that that isn’t, I mean that, that in my mind is it just as amazing as you know, like these elite level athletes doing their things because the human body is so good at, you know what I think is really, but as we’re meant to move on from the amazing still that guys can still squeeze into skinny jeans, human feats. I don’t know. I’m too old for that. Now I’m going, I know the trends that I just don’t get. Anyway, so lastly here, so I’m going to hit before we get, I get off onto maintenance. Not these yet cause they don’t, I’d get, Oh yeah. Before we close here, I wanted to talk about the importance and just so you’re not hearing it from a culinary guy or Josh cause you guys to hear from us all the time and explain to them from a doctors, from a professional as a and as an athlete, how much the Diet plays into starting a new program. You don’t have to hear from me Jeremiah. No pressure. He can’t say that to a chiropractor, right? You can’t say no pressure,
no diets. And that’s this. I’m going to, uh, my background is exercise science. I got an Undergrad in psych and then did three years masters in exercise physiology. So exercise. I love exercise. Um, now again, started my clinic and my initial write up when I started chiropractic school, they asked us to write out what your dream dream clinic was and it was connected to a gym. I’m a movement. I love exercise. But if someone were to put a gun to my head now and say I’m going to exercise or going to eat right, which one is it? I would say eat Rakhi. Right. Um, uh, it’s, it’s, uh, it’s, it’s we you say 80, 20, 70, 30, 70, 30 is where they’re at now and that’s probably moving down the, the more recent studies on exercise or showing that exercise is this part. I mean it’s, it’s, it’s, it’s a clever balance but even, even at the point of where it’s at, if you eat healthy with the Tulsa meal delivery, you can’t preach.
You can’t out exercise a bad diet. If you eat healthy, that is what in the grand scheme will keep your body lean and having a lean must, having a lean mass is what’s shown to have longevity and decrease caloric intake is what’s been shown for longevity. Um, I, I tend to tell people eat healthy and you’ll live longer. Exercise in the last 10 to 15 years of your life will be better. Um, actually though I think the whole existence will be better if you exercise as a whole, you just function, you will, your body will just function better and exercise, eating, eating healthy is just, it’s an eye. Again, I have to grit my teeth when I say that because I exercise of course.
If your exercise guy, the truth is, if you’re going to exercise, you might as well have the best fuel in you. Yes. Why be a, you know, at 16 jet with, you know, diesel fuel.
And there’s a reason why these elite level athletes now are all on precision nutrition that started this when he was playing with the chiefs. He had a dietician and that, that dude played forever and he wouldn’t get hurt. Um, and when they started, I mean, Tom Brady’s diet is notorious now with, there’s not a ton of science behind it, but the bottom line is that guy is eating super healthy and he has incredible longevity. Drew Brees is kind of under that, sees these athletes who, who tend to go a long period. I mean, trail Owens never put anything in his that I, it, it’s ripped to shreds. I kinda Kinda crazy on the field, but do as a monster. He was, he was ripped. He was, I mean, he didn’t put anything in his body that goes hand in hand. It really does. Um, and if you’re, I mean if you’re, if you’re only going to do one, I tell eat right, but don’t just do one, doing both, no option I like and tragically the fit, the eating one tends to be harder because it’s just we’re such our customer. So blessed with all these wonderful caloric dense foods you can just throw, throw in your mouth. That’s how the brain is wired to give that you just love that stuff and exercise. You actually have to go out and you’ve got to go out and do something specific
on a side of the exercise helps you regulate your appetite and once designed the most, the brain desire better foods. If you don’t exercise, your brain starts to desire the, the, you know, more sugary, more sodium in dense foods. And if you exercise actually asked for, you know, the cleaner and more proteins and a complex carbohydrates instead of the refined carbohydrates. I think it’s a lot of, uh, there is a lot of science behind be I teach on my team this, this, uh, this week is neurons that fire wire, like the human body or the human brain is, is uh, negative biased. So I was, I was talking about positivity and stuff. So the human brain’s negative bias and you know, if you work and you go home and your, your wife asks you, how was your day? Tell me about your day. The first thing you always talk about is negativity.
So I think it’s the same thing with food and exercise. I think once you like I’ll teach them, my team will celebrate the small wins. Let’s celebrate the good food, or let’s celebrate these things, these exercise or uh, your flexibility, whatever it is. Let’s exercise a small things. So you’re the, is it the big deal? The, the little almond thing, if that makes your whole body of everything, uh, it gets excited. Let’s get that thing fired in the right way in 2019, I think is what the, what, the whole purpose of this. The more you exercise, the more you feel good. You know, I tell people to stop and stop and Lisa’s wonderful things. I said, if you, if your body never looks different, your brain is different, 100% from exercise. And I say the biggest hurdle I think for people is this unrealistic body image expectation.
When they walk into the gym, they think they’re going to have a six pack in two weeks and they think they’re going to be, you know, I also like someone just watching you and flicks documentary on crossfit and they come in, they think they’re going gonna do they think to go to the games? Know they I want to do muscle ups. I haven’t seen you do a pull up. Yeah. So [inaudible] getting expectations out of your head about this unrealistic thing and just go in and start the, the simple pleasure of the having activity and that will snowball. The other one will let you down every time a body image, you’ll never look the way you want to look. And performance wise, that’s a little bit of a crazy too. I’ve been doing this for 10 years and there’s still stuff on just, you know, I want to try this, I want to, there’s always something to learn there. But the community of it, Annie, the fun of doing it, uh, you know, four to five, sometimes six times a week. That keeps me in way more than any expectations. I let them know,
have your, have your own goals, other people’s goals. I think that’s the, see someone out there and be like, I want that. You have to realize who you are as a person in which your capabilities on. If you’re really, if you’re starting this stuff, as you know, if you’re starting exercise, you’ve never done it as a 30 year old. You’ve got to have reasonable expectations from that. Unless you’re, unless you’re, unless God, the figure in the genetic gifting of God, men not getting happen in 30, you’re not gonna make it to that. Yeah, but,
and that’s the beauty of crossfit though, is like, it’s, it’s about improving the intercell here. You’re competing with yourself. If I absolutely, the greatest thing to come from crossfit is body image as a father of three daughters, humbleness, humbleness, kind of crossfit or when I contact some. Anyways, guys, we’re gonna wrap this up. Appreciating anybody listen here and I wanna thank Jeremiah from coming on are the knucklehead show. I mean the macro mill show. Um, Jeremiah, check him out. Uh, you can go to pure health, chiropractic.com Bartlesville Bartlesville and the number again, so the audience knows it’s nine one eight two one three zero five, five zero because I set that up a lot. Bag. That was, no, I’m not going to go do it anyway. Anyways, guys, go checkouts, Dr Jeremiah. Um, and it do yourself a favor. If you’re listening to this, taking a break from your day, uh, go out to Google and search macro meals and go find out why we’re Tulsa’s number one meal delivery service, www.macromillsonline.com where your first two meals are only $2 and 22 cents, $2 22 cents. With that, uh, thank you for listening and booze.