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Speaker 1: Hi, and welcome back to bounce forward with me, Tiff Paul,

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Speaker 1: I'd like to acknowledge the traditional custonians of the land

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Speaker 1: on which I'm recording this podcast, the wire under people

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Speaker 1: of the cooler Nation. I pay my respects to elders,

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Speaker 1: pass and present. Samantha contacted me with such a great question.

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Speaker 1: She said, Hi, Tif, this is always in my head

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Speaker 1: whenever I get macas or eat a tim tam, I

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Speaker 1: think better work it off later. But do you actually

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Speaker 1: need to exercise to burn off fast food treats or desserts? Now,

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Speaker 1: this is an excellent question. You don't need to exercise

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Speaker 1: to burn off the calories you eat. And it's such

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Speaker 1: a freeing thing to know, and it came from me.

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Speaker 1: You can trust me. You don't need to do that.

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Speaker 1: Those who claim that you need to burn off certain

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Speaker 1: items of food or certain items of food equate to

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Speaker 1: this amount of calories. And like if you eat a

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Speaker 1: timtam you have to run for forty minutes, they are

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Speaker 1: not they are not promoting healthy eating. Okay, it's a

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Speaker 1: disordered eating and they're forgetting basic physiology. So one, you

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Speaker 1: need calories to stay alive, and two you constantly burn

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Speaker 1: calories without exercising, which is great. So most of the

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Speaker 1: calories you burn each day occur without exercise, and seventy percent,

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Speaker 1: it's seventy percent of them are just burnt at rest,

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Speaker 1: that's your basal metabolic rate. Fifteen percent of them are

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Speaker 1: burnt off from just fidgeting, light movements, breathing, blinking, all

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Speaker 1: those things, ten percent from digestion, and a pathetic five

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Speaker 1: percent via structured planned exercise. So depressing just five percent

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Speaker 1: from your session this morning in the gym or the

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Speaker 1: run or whatever you did this morning. Right, But the

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Speaker 1: good news is right now listening to this, if you're

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Speaker 1: sitting down, you're burning. You know, you're working towards that

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Speaker 1: seventy percent the basal metabolic rate. It's really great. And

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Speaker 1: the psychological relationship between eating and exercising should never be codependent,

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Speaker 1: all right, It's very dangerous. It can destroy a healthy

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Speaker 1: relationship with food and exercise. You should never have this

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Speaker 1: idea of earning your calories from exercise or punishing yourself

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Speaker 1: after eating. It's just illogical and it's very very dangerous.

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Speaker 1: We need calories to stay alive, and if there's no exercise,

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Speaker 1: we still need that energy. So exercise should be a

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Speaker 1: means of joy, satisfaction, accomplishment, recompositioning the body, but never

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Speaker 1: punishment or your sole tool for weight loss, because you know,

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Speaker 1: weight loss is really I reckon ninety percent what you eat, okay,

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Speaker 1: and eating should be all about nourishing and fulfilling the

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Speaker 1: soul and never about guilt and deprivation. So let's go

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Speaker 1: into the energy you're a little bit more depth. So

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Speaker 1: the human body burns calories throughout the day in various

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Speaker 1: processes and activities. Okay, we all know that. And the

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Speaker 1: calorie expenditure can be categorized into several key parts, and

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Speaker 1: each of these parts contribute to the TDE your total

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Speaker 1: daily energy expenditure your TVEE. Okay, so let's break down

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Speaker 1: how that is. We actually get to the TCEE. So

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Speaker 1: number one, we start with the BMR your basal metabolic rate,

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Speaker 1: which is the amount of energy your body needs to

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Speaker 1: function at rest to mattain vital body functions. You're breathing,

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Speaker 1: your circulation, your cell production, digestion, temperature regulation, all of

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Speaker 1: those things, and it accounts for the largest portion of

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Speaker 1: your daily calorie expenditure. So sixty to seventy five percent

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Speaker 1: totally calories burned in a day. It's crazy. And you

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Speaker 1: know things in bluencing your BMR are your age, your sex,

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Speaker 1: your muscle mass, hormone balance. So you know, more lean

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Speaker 1: muscle mass you have, the higher BMR you have, the

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Speaker 1: more metabolically active you are, and the better it is.

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Speaker 1: So that's why I'm always banging on about the strength

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Speaker 1: training because we want that lean muscle mass to increase

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Speaker 1: the BMR so that throughout the day we're burning not

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Speaker 1: just sixty percent of calories, but we might be burning

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Speaker 1: seventy five percent, which is really really good. Then you've

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Speaker 1: got the TF the thermic effect of food. That refers

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Speaker 1: to the energy it takes to digest food, absorb food,

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Speaker 1: metabolize food, and it's about ten percent of your total

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Speaker 1: energy expenditure. Protein has a high thermic effect compared to

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Speaker 1: fats and carbohydrates, meaning protein takes more calories to break

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Speaker 1: it down and digest it than other macronutrients, which is great.

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Speaker 1: So if you eat lots of protein, it keeps you full,

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Speaker 1: it suppresses appetite. It has a high thermic effect, which

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Speaker 1: means it's burning itself off as you're eating it, and

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Speaker 1: you're building that muscle tissue as well, which is going

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Speaker 1: to increase your BMR. So protein is just the bee's

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Speaker 1: knees and the ants pants. I love it. Then you've

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Speaker 1: got physical activity, so exercise activity thermogenesis EAT. This includes

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Speaker 1: calories burned through your workout, you sport, your exercise, and

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Speaker 1: then you've got your neat. Okay, your non exercise activity thermogenesis,

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Speaker 1: which includes energy where you're just sleeping, eating, typing, you're gardening,

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Speaker 1: I don't know, you're fidgeting, you're doing a podcast. All right,

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Speaker 1: So they've got your eating, your neat, and that's about

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Speaker 1: fifteen to thirty percent of your total daily energy expenditure.

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Speaker 1: Then you've got impacts of lifestyle. Some people have more

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Speaker 1: physically demanding jobs. Like I'm looking out the window there

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Speaker 1: are people across the road building a house. I'm thinking, well,

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Speaker 1: that's a hard day's work. They're putting up the frame,

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Speaker 1: they're carrying wood, like it's incredible opposed to me sitting

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Speaker 1: here doing this podcast right now. So you know, there's

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Speaker 1: different elements that go into the eat and the neat.

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Speaker 1: But after intense exercise is also the energy cost of recovery.

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Speaker 1: So the body continues to burn more calories than normal

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Speaker 1: at its resting state after you've done the exercise, so

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Speaker 1: you've got the post exercise oxygen consumption, the epoch effect.

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Speaker 1: This is the after burn effect where you are burning

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Speaker 1: calories at rest after you've done the exercise and you're

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Speaker 1: just doing nothing. And this is the best payoff I

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Speaker 1: think for doing exercise, and the epoch payoff to the

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Speaker 1: total daily energy expenditure is relatively small, but it enhances

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Speaker 1: your overall metabolic rate following high intensity or prolonged physical activities,

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Speaker 1: So you are increasing your BMR, which is really really

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Speaker 1: really important. So the duration and the intensity of exercise

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Speaker 1: can influence that post exercise oxygen consumption, the epoch the

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Speaker 1: after burn effect, So the more vigorous and the longer

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Speaker 1: duration you go, the more epoch you'll get. So it's

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Speaker 1: a really really good thing. So there's a lot of

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Speaker 1: information there, right, How do you break it down? How

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Speaker 1: do you make sense of it? Well, basically, engaging in

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Speaker 1: strength training to increase your BMR is really important. So

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Speaker 1: increasing your muscle mass that's going to increase the amount

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Speaker 1: of calories that you burn every day. Incorporating protein can

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Speaker 1: increase the thermic effect of food. So they've got the

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Speaker 1: TEF covered there. Then you maximize your neat just your

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Speaker 1: accidental activity throughout the day, whether you're increasing the amount

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Speaker 1: of steps you do on a fitbit or your Apple Watch, whatever,

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Speaker 1: that can really increase your overall daily energy expenditure. And

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Speaker 1: then if you're really leveraging that after burn effect by

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Speaker 1: doing more high intensity workout, you can increase your BMR

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Speaker 1: and get more out of your exercise session all over. So,

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Speaker 1: really by balancing your energy intake, calories in, calories out,

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Speaker 1: and understanding that there are all these processes in play

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Speaker 1: that are burning calories right the day, and that your

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Speaker 1: exercise is only five to ten percent of all of

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Speaker 1: those processes, you don't need to earn the tymtam. You

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Speaker 1: don't need to earn a treat. You don't need to

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Speaker 1: work off the fast food. I'm all about in moderation though.

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Speaker 1: If you're having fast food every meal, if you're having

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Speaker 1: a packet of Timtams every day, obviously it's going to

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Speaker 1: catch up with you. You can't outtrain a bad diet.

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Speaker 1: But if they're treats, if they're now every sometimes foods,

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Speaker 1: if they're you know, desserts, you know it's going to

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Speaker 1: not make a difference, and we have to really understand

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Speaker 1: how calories are burnt. And in a side note, I

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Speaker 1: think this stuff should be taught at school. I get

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Speaker 1: really angry that we know there are sixty minutes in

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Speaker 1: an hour, but we don't know that there's four calories

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Speaker 1: in a grammar protein, or four calories in a grammar

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Speaker 1: cover hydrate and nine calories in a grammar fat. Then

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Speaker 1: you know that thirty grams of protein is going to

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Speaker 1: be one hundred and twenty calories, and you can sort

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Speaker 1: of work off that. It's just such basic information. I

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Speaker 1: just think it should be taught in school. It's just

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Speaker 1: some basic nutritional information so that you can go about

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Speaker 1: your day understanding that the body is working, you know,

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Speaker 1: all the time, that you don't have to burn off food.

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Speaker 1: I just think they would create more healthy relationships with food,

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Speaker 1: more healthy relationships with exercise if we knew some of

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Speaker 1: these real basics, like sixty minutes in an hour, four

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Speaker 1: calories in the grammar protein. It it would just make

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Speaker 1: life so much easier. Thanks so much for listening to

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Speaker 1: Bounce Forward. Hey, I love having your company, so please

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Speaker 1: DM me on Instagram at tiphol Underscore Exo and let

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Speaker 1: me know what topics or questions you'd love me to cover.

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Speaker 1: Get to rate and review me on your podcast out

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Speaker 1: Speak soon. Happy days,