00:00let's be honest people does that look
00:02like somebody who had to discover
00:04secrets on how to lose weight really
00:11in coach Dr in today's video doing it on
00:15a girl she's got a video went viral six
00:19weight loss mistakes that kept me fat
00:21and so I said I can't wait to make a
00:23video to help share how she lost all
00:25this weight what was her secret so that
00:28could help more people but then I
00:30started doing a little research you know
00:32coach Greg digging back look at her old
00:34photos turns out she's a professional
00:37bikini competitor not only is she
00:40professional she's won a professional
00:42bikini competition and of course she
00:44states she's 100% natural which maybe
00:47she is points out she has amazing
00:50genetics it's in her genetics and so do
00:53you know how she was able to get that
00:54before photo that she says she's fat
00:57she' just given birth she l literally
01:00had a baby I'm sure she's bloated she's
01:02holding water attention remember she
01:04just had a child and so for her to then
01:06say oh these are the secrets this is why
01:09I was so fat she was never fat in entire
01:1320177 years ago the result of more food
01:17less cardio and more weights and so
01:20she's one of those she's one of those
01:22that says this is how you have to do it
01:24you copy what I'm doing and the secret
01:26is not cardio no the secret is eating
01:29more food and doing less cardio as long
01:32as you lift weights you're going to have
01:34an amazing body and I'm here to tell you
01:36it's not true it's always going to be
01:38calories in calories out and so did she
01:41actually discover these secrets and look
01:42at her body look at the thumbnail I was
01:45intrigued look at how amazing she looks
01:48but it turns out the woman had been
01:49trading for years and next picture look
01:52at how amazing she looks it's incredible
01:55I mean this is top tier genetics let's
01:58be honest people does that look like
02:00somebody who had to discover secrets on
02:02how to lose weight really take it all in
02:05and so shocker she also sells a cookbook
02:08I mean who would have ever thought of
02:10coming up with a cookbook to help you to
02:11lose weight I'm sure without that
02:13cookbook she never would have lost all
02:14that weight of which she never was obese
02:16in the first place let's give her the
02:18benefit of the doubt let's go over this
02:20video 3.7 million views and see does she
02:23in fact give great advice can you learn
02:26something from her hey Juliana I thought
02:27you were trying to lose weight yeah girl
02:29I'm in inuitive eating it's
02:31great and so the intro she's got a big
02:34massive thing of peanut butter and she
02:35says are you trying to lose weight and
02:37the girl says yeah I'm intuitively
02:38eating and so step one don't intuitively
02:42eat if you intuitively eat you're going
02:44to get fat think about it if every time
02:46you obeyed your hunger cues and you just
02:48ate peanut butter you really think
02:50you're going to lose weight you really
02:52think it's as simple as just obey your
02:53hunger cues eat whatever you want I
02:55intuitively love ice cream I'm eating an
02:58entire hog and dog container it doesn't
03:00work like that people six weight loss
03:02Mist I'm someone that has made every
03:04single one of these mistakes I've
03:06probably made more than these mistakes
03:07but for the interest of time we're going
03:09to talk about these six and by the way
03:11it's not medical advice I'm not a doctor
03:13never break the law don't use
03:14performance enhancing drugs don't do
03:16anything oh and did I mention that we've
03:19sold out of Turk builder in 6 hours wait
03:22till the resty comes out it might in
03:23fact sell out faster than last time but
03:25of course we still have all of our other
03:27amazing supplements like uild and geax
03:30protein powder creatines and so on click
03:32the link in the description more
03:34recently as someone who was pregnant
03:36during the pandemic and gained a bunch
03:38of weight how many people out there
03:39raise your hand expect that a woman
03:41within a month of giving birth is going
03:43to be as lean as before she got pregnant
03:45I mean really you were pregnant for 9
03:48months the majority of people will not
03:50even look nearly as good as you did in
03:52your before photo and that's after
03:54they've been trading for 9 months then
03:56in 2015 I got pretty shredded for my
03:58wedding I went on to earn my Pro card in
04:00two natural bodybuilding federations as
04:02a bikini competitor and win my Pro debut
04:04in 2016 and so in 2015 she decided to
04:08get shredded for a wedding did you see
04:10how she looked at her wedding and then
04:12Pro cards winning Champion clearly
04:15amazing genetics and I've maintained a
04:17relatively lean physique since so
04:19mistake number one I thought for the
04:21longest time that exercise was the key
04:24to fat loss and so mistake number one
04:27she thought that exercise was a key
04:32loss it is it is important are you going
04:36to sit there with your amazing genetics
04:38better than 99.9% of the population and
04:41say the reason that you're fat is
04:43because you're exercising too much you
04:44know if you only just stopped working
04:46out stopped exercising you know the
04:48secret is in not moving around so much
04:51all you got to do is take 8 to 10,000
04:54steps a day which is essentially the
04:56minimum that everyone should do and
04:58you're clearly going to look amazing
04:59perhaps a bikini model
05:02Champion it's not going to happen the
05:05majority of people who walk only 8 to
05:0710,000 steps a day not going to look
05:09anything like you not even close get on
05:11a cardio machine I'd screw around with
05:13some weights and then I'd go home and I
05:15would just eat like I normally did but I
05:17would also overcompensate because I was
05:19hungry from all that cardio the research
05:22actually says this you're going to
05:23refeed approximately 50% of the calories
05:26that you burn off think of it it's a
05:28survival mechanism let's say you go to
05:30the gym you do an hour cardio and an
05:31hour weights you're an animal you burn
05:33off a th000 calories you're in there for
05:352 hours you really think you're not
05:37going to get any hungrier you just burn
05:39off 1,000 extra calories yesterday in my
05:42bike race I burned off almost 1,200
05:44calories of course I eat more but will
05:47you refeed all those 1,000 calories the
05:50research says probably not unless you're
05:52already very lean unless you're already
05:54at the bottom of your set point and so
05:56if you're overweight and or obese and
05:58you burn off 1,000 C in 2 hours you're
06:00probably going to eat back 500 and so
06:02let's say you're eating 2,000 calories a
06:04day right now you're 35% body fat you're
06:08not happy with yourself you're
06:09overweight you want to lose some you
06:11burn off 1,000 calories you're probably
06:13now going to eat 2500 calories you
06:16didn't even reduce your calorie intake
06:17you went from 2,000 to 2500 a 500
06:21calorie increase but you know what you
06:23did you burned off a th000 and so
06:26because of that you're now in a 500
06:28calorie deficit think of it you were
06:29here you burned off a th000 but you ate
06:32back 500 you're still 500 in the hole
06:36this is why now my main source of cardio
06:38is just walking 8,000 to 10,000 steps a
06:41day because it doesn't make me very
06:43hungry do you know why it's not making
06:44you as hungry because if you just go for
06:46a walk you're not burning off as many
06:48calories if you go to the gym for two
06:49hours do cardio and lift weights course
06:52it's not going to make you as hungry oh
06:53you know what I was in the tour to
06:55France and I was riding my bike for 5
06:57hours and I was rabit the entire day I
07:00mean I burned off 4,000 calories all I
07:02did was want I eat and so my secret to
07:04losing weight was quitting the tour to
07:06France and just going for walks I found
07:09hungry of course you aren't also when
07:12I'm just getting into a new weight loss
07:14phase I prioritize getting my calorie
07:16deficit down first in the first two
07:19weeks I prioritize getting my calorie
07:25first okay and so how do we do that well
07:28you can be a calorie deficit by eating
07:30less or doing more cardio and so what do
07:32you even mean I I mean I don't
07:35understand what you're suggesting you
07:36can get a calorie deficit from doing
07:38cardio you can get a calor defic from
07:39lifting weights you can do it from
07:41walking you can do it from dancing you
07:43can do it from whatever the reality is
07:46you don't even need exercise to lose fat
07:48just eat in a calorie deficit you know
07:50that coach Greg guy that says you should
07:52do year round cardio 150 minutes of Zone
07:552 cardio week why would you do that if
07:57you're not doing any cardio right now
07:59now and you're obese all you need to do
08:01is eat fewer calories well what about if
08:03the person is saying hey I'm only eating
08:041,500 calories a day I'm always starving
08:08I'm eating all healthy foods and lots of
08:09grapes and lettuce but I can't seem to
08:12lose weight so are you telling that
08:13person she should reduce her calorie
08:14intake even more would it not make more
08:16sense for them to start doing cardio hey
08:18keep your diet exactly the same you're
08:20already eating healthy you're already on
08:22a pretty low calor diet you're only
08:23eating 1500 and so here's the secret do
08:27cardio you ever thought of that you know
08:29coach gregy thinks of everything but
08:30after all I do have a master's degree in
08:32kinesiology coaching people for decades
08:35thousands of competitors and so I think
08:38that could be a very intelligent option
08:41and so just because you have amazing
08:44genetics and look incredible and you
08:46don't need to do cardio to lose weight
08:48doesn't mean the rest of us don't have
08:51anyone noticed how lean I am the last
08:53four or five years despite the fact I
08:55stopped abusing performance enhancing
08:56drugs do you know what I've done
08:58differently Now versus what when I abuse
08:59performance enhancing drugs I do more
09:01cardio I literally stopped abusing drugs
09:04and added in cardio and yet I'm much
09:06leader now than when I was abusing
09:08steroids I'm so lean I could compete in
09:10an IBB Pro stage in a month but yet the
09:13difference is I do cardio and so my
09:15opinion cardio is the secret it's in
09:17fact the exact opposite what you're
09:18saying you're saying cardio doesn't
09:20matter all that much I'm saying it is
09:21the biggest factor and so if you want to
09:24lose weight to lower your set point to
09:26be able to eat the foods that you enjoy
09:29is the key cardio activity is just a
09:32tool to make it go faster and strength
09:34training is what gives your body shape
09:36so you don't get skinny fat doing cardio
09:38Burns far more calories than lifting
09:40weights you might be thinking yeah but
09:42if you lift weights and you build muscle
09:44you have a much faster metabolism for
09:46every pound of muscle you burn an
09:47additional eight calories for each pound
09:49of fat you gain it's two calories so the
09:51difference about six and so if you lift
09:54weights especially as a woman you might
09:56gain 10 pounds of muscle let's call it
09:5820 20 lbs of muscle if you put on 20 lbs
10:01of muscle as a woman you're going to
10:02look like a body bilder but let's go
10:03with 20 the difference between adding 20
10:05lbs of muscle and 20 lbs of fat 120
10:08calories and so it's not a massive
10:10difference now granted you're going to
10:12burn more than 120 calories throughout
10:13the day because that would be on your
10:15basil metabolic rate you're also going
10:17to be burning more calories because when
10:18you have all that muscle you're lifting
10:20heavier weights you perhaps are riding a
10:21bike faster you're running faster and so
10:23if you add it all up it's probably
10:25closer to 400 calories but did you know
10:27that in an hour I burn off a th000
10:29calories and so if I were to put on 20
10:32extra pounds of muscle right now I'd
10:33have a much faster metabolism yes but if
10:35I did that at the expense of stopping
10:37that hour of cardio I would go from
10:39burning off 1,000 calories to now
10:41burning off 400 calories that means I
10:43would burn off 600 calories less and so
10:45I'd have to eat 600 fewer calories to
10:47maintain my body fat and so do you see
10:50cardio is better at keeping you shredded
10:53than lifting weights mistake number two
10:55I believed intuitive eating would work
10:57for me also by other social social media
10:59influencers would have amazing genetics
11:02anyone that has genetics for being lean
11:03can eat whatever they want think of it
11:05you all have friends that can eat
11:06whatever they want they never seem to
11:08gain weight oh the secret is intuitively
11:10eating I just eat whatever I
11:11want it works for you because you have
11:14amazing genetics many Fitness
11:16influencers to this day talk about
11:18intuitive eating as a good approach to
11:20weight loss for example one of the first
11:22Fitness influencers I ever followed was
11:24buff bunny better genetics than 99.9% of
11:27the population and so my advice stop
11:29coping and listening to people with
11:31Elite level genetics if they just said
11:33this worked for me see what I did it
11:36might not work for you so that's the
11:37thing is like every intuitive eater is
11:39different the way that I do it I'm an
11:40intuitive eater I eat when I'm hungry
11:42and stop when I'm full imagine just I
11:43eat when I'm hungry and I stop when I
11:45full I eat whatever I want as long as I
11:46eat when I'm hungry and I stop when I'm
11:48full I'm perfect the vast majority of
11:51people is not going to work because you
11:52eat when you're hungry right now and you
11:53stop when you're full right now most
11:55people eat when they're hungry problem
11:57is they're always hungry on the flip
11:58side side there's also nutrition
12:00influencers like Abby shark who very
12:02clearly say intuitive eating is not for
12:05fat loss and you know a group of people
12:07intuitive eaters works for those who are
12:09doing a [Â __Â ] ton of cardio those who are
12:11already lean and so unless you're one of
12:13those people it's probably not going to
12:15work for you if you're already lean
12:16doing a lot of cardio eat when you want
12:19to eat stop eating when you don't want
12:20to you're doing two and three hours of
12:22cardio day you're training for the tour
12:23to France marathon runner you need to
12:25eat when you're hungry and you need eat
12:27till you're full if not you're probably
12:29going to be underweight you're not going
12:29to recover effectively at the height of
12:31my 2 a.m. waterburger addiction I was
12:33working like 80 to 90 hours a week
12:36across four jobs and just struggling to
12:38pay rent I would cave and I would eat
12:40the jar of peanut butter sitting in my
12:41apartment and you know when she did all
12:43these things when she was ding for a
12:45bikini competition have you seen her
12:47photos have you seen how incredible she
12:49looks do you really think you can look
12:51like that year round and not suffer
12:54anyone that's carrying singled digigit
12:56body fat or for women perhaps body fat
12:58in the lower 14 level you're not going
13:01to be satisfied it's not realistic for
13:0499.9% of the population to look like a
13:07bikini model year round you're thinking
13:09I clicked on that thumbnail because the
13:10after photo it's just incredible I want
13:12to look like that that is a temporary
13:14State she can maintain for one day
13:16probably for a couple of weeks at best
13:18and so if you do try to die to the
13:20extent stay shredded year round
13:21eventually your willpower it's going to
13:23go down grin it's through the roof it's
13:26going to make you hungry and not only
13:27that when you're starving your body fat
13:29levels go that low your testosterone
13:31levels they go down not just for men but
13:33also for women and so if this is in fact
13:35happening aside from of course eating
13:37more consider G test click the link in
13:40the description and how do I get arms
13:41like you oh I just eat lots of chicken
13:43and broccoli so I went home and I
13:45started eating lots of chicken and
13:47broccoli and I actually gained weight
13:50does anyone believe this I mean I went
13:52home and I changed my diet to chicken
13:54and broccoli you know from before I was
13:56eating a box of crackers I was intu the
13:57eating I was eating of peanut butter and
13:59I gained weight well maybe if you went
14:01from eating tilapia and lettuce and
14:03doing an hour of cardio a day and you
14:05said oh the secret is just eating
14:07chicken breast and broccoli and you
14:09suddenly stop doing all that exercise
14:11and you eat tons of chicken broccoli
14:13mostly the chicken we're not getting fat
14:14on broccoli and very difficult to get
14:16fat on chicken and you somehow eat in a
14:18calorie Surplus then yeah you're going
14:19to gain weight but for the most part
14:21really it's not the chicken and broccoli
14:23do you really think that that's all she
14:24ate do you think the only food she ate
14:27was chicken and broccoli those two items
14:28or do you think she ate chicken broccoli
14:30most of the time then perhaps went out
14:31for dessert perhaps had some of that
14:33peanut butter in the cupboard because I
14:34felt so deprived of the foods I really
14:37loved while trying to eat clean with
14:38this chicken and broccoli Diet I would
14:40binge on Foods I actually craved late at
14:43night I didn't watch this before and so
14:45what happened she ate chicken and
14:46broccoli and then she cheated all the
14:48time the woman the bartender with the
14:50arms she said chicken and broccoli she
14:52didn't say chicken and broccoli all day
14:54long and then before bed pizza garlic
14:56fingers and nachos he didn't say that
14:59even a lot of Fitness influencers say
15:01they'll go from periods of intuitive
15:03eating where they just like listen to
15:04their body a little bit and then when
15:06they start to get a little bit more
15:07fluffy they'll bring it in they'll start
15:09tracking and weighing their food again
15:10and so my advice is you track and weigh
15:12your food so that you understand the
15:14calories that in the foods that you're
15:15eating and then once you understand them
15:17then you decide to eat it or you don't
15:18you might track the calories in cheese
15:20and think wow there's thousand calories
15:22in that little piece this is stupid I'm
15:23never going to eat that or you might be
15:24thinking hey I just did two hours of
15:26cardio I can eat that I need those
15:28calories but once you understand the
15:30various calories that are in the foods
15:31that you're eating you now have more
15:32knowledge and with knowledge comes power
15:34the power to choose what to eat and when
15:36to eat it I know how many calories are
15:38in everything does that mean I never eat
15:40junk food I ate this thing a giant feret
15:43it's bigger than my fist did I care how
15:45many calories are in it of course not I
15:47burn off 1,200 calories in a bike race I
15:50have 7% body faty what I want but guess
15:53what if I were 15% body fat and I wanted
15:56to di it down for a bodybuilding
15:57competition I would ate it I was said wo
15:59there's so many calories I'm going to
16:00perhaps eat something from my cookbook
16:02instead and why wouldn't I do that and
16:04so if you want to lose weight keep it
16:06off for the rest of your life by eating
16:08foods that you love that you enjoy that
16:10are filling so that you're not hungry
16:13coach Greg's cookbooks so many of them
16:15PDF hard copy if you've not heard of
16:18this never looked at it you will not
16:20believe how amazing it is sold nearly a
16:23100,000 copies millions of people have
16:25benefited and watched from my videos
16:27were closing in on one billion views and
16:30so it's not a gimmick it's not some fat
16:32diet this is a diet you can do for the
16:34rest of your life many of you know
16:36macros are just protein carbs and fats
16:38they serve different purposes to nourish
16:40your body at the end of the day the only
16:42thing that matters is being in a calorie
16:44deficit and so in the end the macros
16:46don't matter all that much one gram of
16:48protein per pound of body weight and be
16:49sure to get in your healthy fats like
16:51your omega-3 fatty acids as in don't cut
16:53out all fats fats from salmon fatty fish
16:56for example trout you want to continue
16:58to eat those but if you're eating a high
17:00carb low fat or higher fat low carb diet
17:04in the end the diet that allows you to
17:06stick to it for the rest of your life
17:07not be hungry that is the diet that
17:09works best for you this diet my circle
17:11diet of Rich I've written a book on it
17:14very easy to understand and you get
17:15through this maybe it'll take you 6
17:17hours you understand more than 99% of
17:20people on YouTube you will be an expert
17:22at Weight Loss read the book it's not
17:24expensive get the cookbook in
17:26combination to two this help you lose
17:29weight and keep it off for the rest of
17:31your life however the key to sustaining
17:34a calorie deficit is just don't get
17:36hungry and so by eating higher protein
17:38diets higher in fiber you're more
17:40satiated you're full for longer it's so
17:42much easier to lose weight I'm telling
17:44you the number one reason that diets
17:46fail is because you're hungry imagine
17:48you're not hungry how hard is it to stay
17:49at a diet imagine if all the time you're
17:51satisfied hey are you hungry no do you
17:54want to eat a bunch of pizza right now
17:56well I could I guess but I'm I'm full so
17:58I'm not going to I'm trying to lose
18:00weight do you know how easy that is
18:01compared to this you want a slice of
18:03pizza no I'm starving I'm so hungry
18:06right now but no I'm not going to eat
18:07that slice of pizza you know how hard
18:09that is and so that is why my diets work
18:12you're not freaking hungry you used to
18:13starve yourself all the time this is a
18:15diet it's the forever diet the diet you
18:17can stick to for the rest of your life
18:1930% of my calorie deficit coming from
18:22protein 30% coming from fats and about
18:2540% coming from carbohydrates and so you
18:28don't need a 30 30 40 diet that was
18:30invented like I don't know 30 years ago
18:32when I was a kid we'd read about this if
18:33she lowered her fast to 20% uper carbs
18:35to 50 or up their protein from 30 to 40%
18:38it's not going to wreck her day come on
18:40it's not going to make that much of a
18:41difference make sure you're getting
18:43enough protein you're getting in plenty
18:45of fiber do your cardio lift weights and
18:47you're golden try to eat lots of low
18:50calorie dense foods fruits and
18:52vegetables they are filling if you're
18:54still hungry try having one of my
18:55anabolic protein ice cream shakes so
18:57many recipes peas in there that are for
18:59big eaters if you're hungry you eat this
19:02it's so low in calories you can eat as
19:03much as you want eat as much as you can
19:05till you're stuffed you're losing weight
19:08why cuz it's low in calories it's that
19:10simple not only that it tastes freaking
19:12amazing and so imagine all the foods
19:14you're eating they're delicious they're
19:16amazing how can you not lose weight I
19:18would try to overcompensate when I had
19:21one of my 711 freakouts and this was
19:24just a recipe for this horrible cycle of
19:27dinging and overex exercising and so
19:29yeah yo-yo dieting it's not the best
19:31method you can't just eat 5,000 calories
19:34one day and think oh I'll just not eat
19:35for the next two days it doesn't work
19:37like that it's so much better to be
19:38consistent to have balance but remember
19:40this if you eat too much at any given
19:42meal that's perfectly fine that's normal
19:45with all of my coaching plans all of
19:47them remember I coach people for a
19:48living all of them have off meal plans
19:51that they can eat every single day for
19:52example if you want to eat a chocolate
19:53bar a KitKat let's say every single day
19:56on your diet you can every sing single
19:58person male and or female slow or fast
20:00metabolism all of you can do that every
20:03plan raise your hand if you bought for
20:04plan for me right now and you don't have
20:06that ability everyone does and not only
20:08that if you want to go to a wedding or
20:10to a buffet take your girlfriend
20:12boyfriend Circle friend out to eat
20:14everyone can do that I have plans for
20:17everything it's about a diet that you
20:19can do for the rest of your life my
20:21diets are extremely simple and easy to
20:24fall with so many options you will not
20:26believe it whatever you think about
20:28dieting right now it will be totally out
20:30of the window if you hire coach Greg or
20:32get my books you will not believe just
20:35how easy it is I wish you could all
20:37understand nutrition the way I do
20:38because if it did the world would no
20:40longer be obese so whatever you do if
20:43you ever have a mess up in your diet
20:45don't ever ever ever try and
20:47overcompensate by doing more cardio or
20:49eating less just eat as if you would
20:51normally eat or if you ate 500 calories
20:53extra let's say you just did and didn't
20:55really like it that much there's nothing
20:56wrong with adding in some more card I'm
20:58not saying you have to be overly
20:59restrictive but let's say you're doing
21:0125 minutes of cardio day and you overate
21:03there's nothing wrong with doing an hour
21:04of cardio that day it's not that big a
21:06deal you say you know I ate a little bit
21:08more I'm going to go for an extra walk
21:10tonight uh I think that I'm going for an
21:12extra long bike ride there's nothing
21:14wrong with that if I were to stack
21:16priorities when it comes to actually
21:18losing fat it would go like this very
21:20foundational sleep get your sleep in
21:22order and so sleep clearly you need to
21:24sleep to recover rest to decrease your
21:26cortisol levels and so I'm down with
21:28that next figure out your proper calorie
21:31deficit you need to be in a calorie
21:32deficit to lose weight if you're not
21:34losing weight it's because you're eating
21:35too much food or you're not burning
21:37enough of them off third she wants you
21:38to strength train because if you have
21:40more muscle it boosts your metabolism
21:41you're not going to be skinny fat and
21:43you can build the muscle where you want
21:44it and then maybe consider adding in
21:47some cardio I don't like how she says
21:49maybe consider she should be saying
21:52absolutely do your cardio cardio is
21:55Paramount and it's not just about
21:57looking aesthetic cardio is important
21:59for your heart health to me cardio is
22:01the number one thing you should be doing
22:02if you're interested in losing weight
22:04and keeping it off for the rest of your
22:06life and so if you want to subscribe
22:07Juliano criso she's also got a cookbook
22:10you can get that from her she's got a
22:12popular YouTube channel you can also
22:13follow her on Instagram check out her
22:15story see if she's still at it is she
22:17still competing bikini go and follow her
22:19and ending it here subscribe click the
22:21Bell button comment to boost the
22:23algorithm like this video If you in fact
22:25liked it you hopefully she's not too mad
22:27at me you know how I am I tell you what
22:29you need to hear not what you want to
22:30hear and I'm calling it the way that I
22:32see it don't forget to watch one of
22:34those tube Loops right there and of
22:36course the cookbooks training books
22:38Circle diet book all the books also the
22:40harder than last time clothing line and
22:42the supplements look at how many there
22:44are there're everywhere interested in
22:46that head over to my website and if
22:48you're interested in a free diet and
22:49training program we also got free stuff
22:52go to the website we have over 300,000
22:54newsletter subscribers and until next
