On this week's episode, we start with a bit of a deep-dive on Charles's health and nutrition, and then we continue discussing clothing, including some "rules" for looking and feeling good with your personal style.
On this week's episode, we start with a bit of a deep-dive on Charles's health and nutrition, and then we continue discussing clothing, including some "rules" for looking and feeling good with your personal style.
Dan:
Hey, hey, good morning, Charles. how are you?
Charles:
Good morning, Dan. I'm doing well. thanks. How are you?
Dan:
I'm well to. I am well to what's
Charles:
I am.
Dan:
what's gone well
Charles:
I'm
Dan:
for
Charles:
still
Dan:
you specifically
Charles:
fighting.
Dan:
this week.
Charles:
I'm glad you asked. So we talked about this. We met for trivia the other night
Dan:
Yeah,
Charles:
and didn't get to play because there wasn't enough. Wasn't enough of a crowd there to join us for trivia, which was a little frustrating. but I get it. You know
Dan:
And that's
Charles:
people
Dan:
what went
Charles:
people
Dan:
well.
Charles:
have stuff about
Dan:
Yeah,
Charles:
now. I started to tell you that night I
Dan:
M
Charles:
found an app on my phone that you know it does a little bit of Looks like it does a good chunk of what the whoop band does. but it doesn't based on my Apple watch. And so I'm trying it out and I'm looking at it and I'm learning that I'm very bad at recovering. I am I'm doing. I'm doing too much stuff during the day and I'm not gettin enough sleep at night, so it's telling me that I'm either in the red or in the yellow. Well, just I'm in the yellow five of the last seven days, and I'm in the red. two of them, so Need to do some more work to concentrate on my recovery, because right now, I mean, I went to the gym once this week. I'm probably going to go back today even though I'm only thirty eight percent recovered, and other than that I've just been walking a lot, so yeah, I need to. I'm not getting. I'm getting between five and six hours of sleep a night of real sleep and that's not enough, so I need to I need to up those numbers
Dan:
Definitely not, but I mean, keep in mind that just because you have a low recovery doesn't mean you can. you, should you know, avoid all exercise or to know the gym
Charles:
Right.
Dan:
at all. Just maybe just cut it back. Don't you know? Don't try to do you know, warm up bicopcirls with it with a forty five pound bar, like like you did last time. That's
Charles:
Yeah,
Dan:
you know. Just
Charles:
yeah,
Dan:
because you know you or your quads can
Charles:
yeah,
Dan:
warm up with bar only doesn't mean you know everybody. Everybody part is built the same way Right, so
Charles:
Yeah,
Dan:
lesson
Charles:
and I
Dan:
learn.
Charles:
am. I'm enjoying some two days post work out. I am enjoying some nice delayed on muscle soreness, but really only in my, my biceps and my back, Because you know as my form
Dan:
Okay,
Charles:
got a little sloppy around Rep number twenty five or thirty, I started engaging my lower back in my bicep curls, and so now my lower back. It just feels sore from from effort.
Dan:
Oh, no,
Charles:
not sore like I hurt myself, But my biceps are
Dan:
Uh,
Charles:
there
Dan:
huh,
Charles:
a bit on Fire this morning. but you know the good news is I've I've worked out enough to know that as soon as I get back to doing some curls that that pain goes away. So that's nice
Dan:
Yeah,
Charles:
And
Dan:
yeah,
Charles:
and then it comes back. But yeah, so I'm happy that I'm happy. I found this app. It is called athletic, or I guess athletic. I guess you would say athletic, but it's spelled a t, h, l, y, t, i, C, and I'm on the free trial right now, and if I decide to keep it, it's twenty nine bucks for a year, which is quite a quite a, quite a price improvement on on the whoop band. But I also expect it doesn't quite do you know everything at the level of accuracy that the whoop band does either Ut it for my current level of training. I think it's probably pretty good.
Dan:
Yeah, I mean, if it gives you what you're going to use and you know, not really anything that you don't then a Yeah, sounds like it's a great. It's a great swap.
Charles:
Yeah, it's got a. It also has. It's got some kind of a tracking in there for Mac Rose as well, but it's got four tabs recovery, exertion, sleep and energy. And so if I, if I just want to monitor those on a daily basis, I think it might, it might be the way for me to do that so that that is definitely going well. I like. I like finding new apes that add value over and above what they cost. That's always the challenge right.
Dan:
Yeah, and then well and then the other challenges you know. remembering which ones to let go of, maybe to subscribe from, save a
Charles:
Yeah,
Dan:
couple of bucks from a lot of time. Th same thing with my Amazon subscribe and save. Sometimes I'm like Wow, I didn't realize you know before I know, I open the closet and I've got you know, twelve bottles or something and realize need to make some changes and adjustments. Been flushing some money down the toilet, So yeah, that's that's my thing. I've been trying to. I mean, you probably do it natural Because you've you know, you've kind of adopted a minimalist type of way of operating, But whenever I get you know either new piece of clothing or a new magazine, I look to get rid of one or two existing pieces
Charles:
Sure,
Dan:
of clothing or magazine to swap that out so that I'm not. I'm actually reducing my overall amount of crap I've got around me rather than increasing it. So
Charles:
Yeah, that's definitely you. When when you get into minimalism or even just living in a small space like I do, you definitely look for. At a minimum, I have to do the one in one out where you know. if I bring something. If I bring a thing into my camper to live with me, then one thing that I have in my camper has to stop living with me and have to you know, ideal there approximately the same size and shape. But yeah, that's definitely something that I've adopted And the other thing is you know combining. It's funny we talked about, You know polo shirts As week, and how the big appeal to those is you can use them for so many diverse purposes. You can wear them to work. You can wear him out to dinner. you can wear. Go golfing with your friends. Now, I don't recommend you use them for all those things, but that that is certainly possible. And so for somebody you know, adopting a minimal Ist lifestyle. Uh, you know, my, my obsession with clothes and style
Dan:
M.
Charles:
does not necessarily go well with the idea of let me buy one thing that I can use for a whole lot of different purposes. But that Something I am considering when it comes to my next move in the computer area. You know, Currently I travel with my microsophsurface go to, and I have my twenty one and a half inch I Mac on my desk that I'm using right now, but the idea of switching to one of the new Mac book airs, the thirteen point three inch Mac book airs, and just having that as my only uh device. As far as a computer, go, Um, that's that's very appealing. I'm really, except for the part where there you know, The one that I can figure is like seventeen hundred dollars, which is more than I've spent on a computer in a good long time. But you being able to sort of get two things that do the job of one is or get one thing that this job of at least two rather is definitely something that I keep
Dan:
Hm,
Charles:
my eyes peeled for. But but again, you know when it comes to close and when it comes to computers, there are just certain functions that I'm not willing to sacrifice for Uh, utilitarianism. And so we'll see if I end up doing it or not, But what's what's going well for you?
Dan:
I, I've managed to keep up with my my five K training for the For the Way Better App. This week was a little bit rough. I, for some reason, last couple of days I was exhausted and just might have been, you know, pushing myself a little bit too hard, Maybe running outside in the Florida heat at around noon or one.
Charles:
Yeah,
Dan:
Not sure. But I was absolutely astuoly. didn't sleep that well. So I, really, what happened was I? if I didn't have This challenge, I would have definitely skipped these runs and instead I just said it. Look, you know, get comfortable being uncomfortable and stop thinking about it and just start moving. Just start taking action. Just start walking over to the trail where you do your normal runs And I didn't even hesitate when it came to transitioning from the walk to the run. I just started running and tried to tried to block my brain from thinking about analyzing it and talking myself out of it. And once I got started, it was just easier to kind of keep going. so I was. I was able
Charles:
Sure,
Dan:
to to kind of push my. My boundary is a little bit this week, so I felt really good about that and felt really good afterwards and wasn't actually destroyed afterwards. So I knew it was okay, but really goes to show that you know your brain will do everything it can to protect you. Have you conserve energy. Try not to put you at risk, and a lot of times it doesn't work well when you're Trying to optimize your health or trying to you know, push yourself a little bit out you outside your normal boundaries, so you can actually make progress in whatever area that is, So a lot of times you need to kind of silence the the wearing and part of your brain that's telling you don't do this. don't do this, or it's going to be too difficult. And you know I was able to do it this week, So that's that's what went well for me.
Charles:
Yeah, I definitely know what you mean. Where it does seem like. even even a minor level of exertion that you're not used to your brain will start trying to convince your body that you're You're killing yourself. You're going to die. You're gonna, you know you're gonna have a heart attack. whatever, And
Dan:
Yeah,
Charles:
it really just seems like the the thing for me that I that I can. I can always use to offset. That is if I'm doing something that is fun enough, even if it's something that requires a craze Level of exertion. but you know if I'm hiking in a new part of the country or a new part of the world and seeing things that I'm not used to seeing and getting to enjoy being in a different place. then you know, Even going up a lot of steps or up the side of a mountain or something like that, my body is definitely feeling it, but my mind is not warning me and stuff like that because I'm just enjoying it so much and I'm getting so much such a novel experience that I'm distracted by how much fun I'm having so whereas you know if I'm trying to Get my five Cade time down by jogging around the same neighborhood that I've walked around for the last six months, Good luck, man, it's it's tough.
Dan:
Yeah, absolutely the same neighborhood. the same trail. I'm right there with you. I might need to start, you know, picking different areas and you know you know, buddy, Kurt. He does all those those runs in the evenings, but it's a different spot all over the Orlando area every night of the week, and you know that probably keeps things fresh for him. And Ah, because he's he's an avid runner. I mean, he does five k every night. I'm like still building up. It's
Charles:
Yeah,
Dan:
my. my. One Of my goal Is actually to be able to do a five k, even at a slow pace where it's no effort at all, which is probably what it's like for for Curt, and be able to go to one of the one of the run clubs with him and do that like once a week. And and I think that would be be fun to do it Looks, it looks like a good time from his social
Charles:
Yeah,
Dan:
post.
Charles:
I was gonna. Yeah, Other other than the running part of it, it looks like a blast. I mean, they're very very social. It looks like everybody in the pictures
Dan:
Oh
Charles:
are having fun. It's just
Dan:
a
Charles:
you know, I've got this. I've got this block against running, where if something is not
Dan:
Yeah.
Charles:
trying to kill me or eat me, it's hard to get me. get me motivated to to move beyond a brisk walk.
Dan:
I hear I hear you. Yeah. I mean, my pace is barely barely a brisk walk. I mean, I'm just I'm just bouncing up and down. so now it's a jog, but it's basically the pace of a brisk walk, so I'm trying to keep the barlow here and just make sure I run each of the you know the four times a week, and I'm I'm not doing any of the walking, And then the next step really is
Charles:
Yeah,
Dan:
to try to incorporate, and I'm really cut back on on my my lifting. And so that's It's been a little bit of a challenge for me, because I really want to go and lift. But so I'm The next round. I'm going to try to do both at the same time. I try to keep up my lifting schedule and then also do the running right now. I'm just doing the running.
Charles:
Yeah, what's the? What's the typical or the consensus or the common sense approach to people who are doing cardio and and lifting at the same time? If it's mainly cardio first lift second, Is that is that correct? Or you seen both sides of that where you lift first and then cardio second,
Dan:
So so the Humor Lab podcast has great information about this and he's probably the one to talk to about this with his guest Andy Galpin. They did a whole. You know,
Charles:
M.
Dan:
they did like like a six part series In each of these. Each of these podcasts are like three hours long. but
Charles:
Oof,
Dan:
I mean, I give them tons of credit because, because, I mean, I mean, I eke out if you like that that stuff and I think you'd be right there, too.
Charles:
Yeah,
Dan:
They go into that right. So what the summary that I took about, Which was if you're going, Depends on what you're lifting for. If you're lifting for strength or hypertrophy for growth,
Charles:
M,
Dan:
it's going to be different, depending with with your cardio right. So if you are, you know if you're just going for hypertrophy does for the growth. you don't really care about strength. It doesn't really matter when you do the cardio, Because you,
Charles:
M,
Dan:
he idea here is volume and fatigue for your muscles in order to get them to grow for strength. That's different. You're doing a different type of training for lifting, And you don't want to impact the strength that you're going to have for the lifting workout, so in that case is, you should probably separate the cardio, ideally on completely different days, but at a minimum, like a different workout, a different time of day and then you know. Probably worst case scenario is you do the cardio, But it's going to be after you do the strength training because you don't
Charles:
M,
Dan:
want to affect. You know the numbers that you're getting, Because you're measuring. Really how you know your strength based on them
Charles:
Right,
Dan:
Out of weight that you're you're lifting. so that's going to be effected. Yo're gonna pre fatigue if you're going to do the cardio first again. If you're doing it for muscle growth, That's going to be different. You want to be as fatigued and use as high volume as possible, And that's not. That's not the case with the strength, So that's a quick
Charles:
Gotcha
Dan:
summary of what I pulled from one of the four hour podcasts I was listening to recently.
Charles:
Yeah, I've only. I've only listened to some pieces of those Huber Man Galpin, Right, That's his last name Andy Galpin, Yeah, I
Dan:
Yep,
Charles:
listened to some pieces of
Dan:
yep,
Charles:
those from little snippets that they've put on Youtube. And it is it does feel tough to. It's tough to hang with people who are such experts in their area and they're talking to each other And it's like it does feel a little easy to like you're getting left behind. But you know it's There there. I mean, Hupermanespecially, is very. He's very good at making things accessible. It's only when he has you know some other super detailed super genius on with him that
Dan:
Yeah,
Charles:
sometimes he has to kind of rain the conversation back in, because when they get into some of the stuff about, you know what's what? your mitocandria and your in plasmic riticulum or up to
Dan:
Yeah,
Charles:
it's like cheese man, Holy cow. this is. really this is. this is Honor's bio to. I'm quite a few years removed.
Dan:
Yeah, I mean, the good thing is Humerman, always, He's wonderful because he will go on some of these longer ones. I mean it will go. I mean a half hour, forty five minutes of stuff like that. That That level of detail. but then hubermanis, really good about at the end summarizing it and giving it you know, kind of cleaning it up a little bit, for you know, for the average person who doesn't live in a lab, use and create some sort of practical approach to be able to use that information and what it means what it translates into day to day, So he's wonderful doing that, But yeah, sometimes it could. It could take forty five minutes or whatever before you get to that point.
Charles:
Yeah, yeah, one of the things I picked up from him recently is The emphasis or the encouragement of getting back into a daily supplementation with creating, And you and I talked about this the other night. It. it really does seem
Dan:
Hm,
Charles:
like, for the you know, both the athletic endurance as well as cognitive benefits, as cheap as creating is now, and as many studies as they've done on it, it's hard to think of reasons not to do a little bit of research and find out what your dosage should be, and then just buy some pills and take them every day, Because it, It doesn't, other than one thing that I, when I would try to, and he doesn't really recommend loading any more. the loading phase where you take a bunch, for you know, five days to get your levels up. he says there's not. the evidence isn't conclusive that there's any benefit to that, so I'll probably skip that, but I was going to say the only downside I had was if I was doing like ten grams of it in a day than I would notice. you know a little bit of upset. Tell me if I tried to do him all at once. If I took you know all ten grams of it at the same time, Uh, without another meal or something, then my stomach would et a little upset, but I have noticed that if I spread it out a little bit more, and and take the pills or the powder when I'm eating something else, then there's absolutely no stomach upset and the benefits just seem to be through the roof as far as what they, what it does for your brain and what it does for your muscles. So as of today
Dan:
Yeah, he's
Charles:
I'm back on.
Dan:
He's also saying. he's also saying it really is helpful for bone health. Bone density. They've They've
Charles:
Yeah.
Dan:
had some studies that show that actually cretin stimulates a hormone that's released to help with bone density as well. So my dad had gotten some. He hasn't been using it regularly, or I don't even know at all, but I think once I heard that because he's concerned about little bit older, so he's
Charles:
M.
Dan:
concerned bout Bone health. So um, you know between that and and the mental. Basically, you know, basically prevent dementia and helped with clarity. focus memory. things like that, and it is one of the most studied study supplements. I mean, when I was nutrition, major in college On my God back in ninety two. When I graduated, No graduate, ninety eight. So ninety seven I need more creating. I can't remember.
Charles:
Yeah,
Dan:
So I actually did a study for for an extra credit. I was such a little. I was nutrition major. I had gotten an A in every class except for this one class and I wanted straight as in the major, and I went to the professor and I said, Listen, If I do a special paper, you know, report on something you know. Would you consider you know you know, giving me a little extra extra credit, some of some bonuses. Some bonus points for the end of the somesrswak, An An. and she agreed to it, and I did my report actually on Cretin, and that was in nineteen ninety seven, and
Charles:
Wow,
Dan:
at that point it was still It was. It had. Even at that point it was fairly well researched
Charles:
Hm,
Dan:
and and had some some significant, you know benefits being shown already back then to ninety seven So, And it was enough for a traditional nutrition program where supplements weren't you know. At that point you know, there were still kind of not really looked at. You know, the N down upon you don't need nutrition. You don't need supplements. things like that back in the In the nineties a lot of times. and and so they were even. they were open to it. So there was enough scientific backing even in ninety seven when he came to creating for a traditional conservative, you know, nutrition professor, To say yeah, you know what? these? These are valid findings. You know. it looks like there is some benefit taking creating. So they talk about and you mentioned it to examine Dot com. There's tons of studies on creatin there. In terms of the benefits, Also, you know things that people thought We're related to potentially damaging kidneys. I think
Charles:
Yeah,
Dan:
was just more of people getting confused, But the difference between creating and creatnine and creatnine
Charles:
Right,
Dan:
is basically a by product of muscle breakdown, and so a lot of times you know, with the simple kidney tests, When they see a lot of creating in one of your blood tests, they think there's a issue with your kidneys not being able to filter things properly, And it doesn't just because you take creating doesn't mean you create a lot of
Charles:
Right,
Dan:
creatnine. I think people are just getting confused and that confusion. Basically,
Charles:
Yeah,
Dan:
I think linked the two together. You know, the other thing too is people with larger muscle mass and actually having a lot more create in their blood Because basically you have a lot of more muscle, so there's lot more muscle turnover Doesn't mean your kidneys are functioning and poorly. You just need to get a different kind of kidney test For
Charles:
M.
Dan:
it's not a standard. It's not. it's a normal test, but most nephrologists more thirst Alt, should be aware of it. So something to kind of keep in mind if your doctor does push back and say hey, you know if you're working out and you've got a lot of creating. There are other tests that you should be doing if you're working out regularly, Especially if you work out right before you get your blood worked on. That
Charles:
Uh,
Dan:
can
Charles:
yeah,
Dan:
also effect because you just done a work out and now you've basically your muscles turning over. so something to think about before you get blood worked on is maybe don't work out for a few days beforehand. So
Charles:
Interesting. Yeah, that's
Dan:
wow, we really went down Rabbit hole there. Sorry
Charles:
Well, not a not
Dan:
or
Charles:
a
Dan:
I jus
Charles:
huberman
Dan:
like I did,
Charles:
level, not not a hubermanlevel rabbit hole. I. I was just thinking back to when you were mentioning the dates that you did that report. I did a quick search, and it was the summer of ninety eight when the the record for the single season home run chase was on between Mark Mc Guire and Sammy Sosa, And that was the first time I heard about creating was because that was one of the supplements that Maguire was using, and you know he was also using was Andrew Stuff that you was back when you,
Dan:
Andrew, Steen, Dione.
Charles:
and it was
Dan:
Yeah,
Charles:
Yeah, And that was it was legal. Then, I mean as a legal, both to buy and legal to use a major league baseball. And he was just buying it and rubbing it on his arms and stuff, and they were getting bigger And you know he had more more testosterone And and so I think a lot of people kind of through creating the creating baby out with the bath water. Were they're like Okay, Well, Mark Mcguire's doing it to to hit all these home runs. It must be bad, you know, and so
Dan:
Good point.
Charles:
I think
Dan:
Yeah,
Charles:
a lot, A lot of younger guys like my age that were working out a little bit in the gym at that time. That was like You know, Basically your, your uninformed parents and teachers and stuff like that were like you're not taking that creatin, are you? I was like. I didn't even know about it till you just mentioned it. so, but
Dan:
And now
Charles:
yea,
Dan:
I'm
Charles:
there
Dan:
interested.
Charles:
were definitely Yeah. exactly. there were definitely some negative.
Dan:
It'll do what
Charles:
Uh,
Dan:
you'll
Charles:
yeah,
Dan:
do. What
Charles:
there's
Dan:
for me?
Charles:
definitely some negativity kind of associated with that. Oh, these big strong guys who used to be sort of Skinny athletic guys. They're They're taking it. It must be bad. like well, it's just you know, one of the one of the pieces of the one of the ingredients, which you know. Now we know that he was taken pretty much everything under the sun to start getting those balls. five, six hundred feet. But yeah, so I'm definitely on board with with creating, and one of the other things I've heard about from from several people with creating as well as way protein Is you know, Make sure you're getting it from a good manufacture. but don't worry too much about buying the most expensive thing with the most complicated sounding name. It's just for the most part creating creating an way as way. You just want to make sure that you're getting from somebody who's actually putting creating in the things they label creating, and way in the things that they label way
Dan:
Yeah, for sure, and that can be challenging. You know you want to look for companies that have third party testing as well as they have this stamp on it with g, m P, which stands for a good manufacturing process, And that's just a standard way of creating some sort of supplement, and it is supervised and monitored by some sort of government agency. I believe that basically says Okay. Look, you are you know running doing everything in the proper way. It's a clean facility. It's a clean warehouse. you know, Handling all of the equipment and all the supplements. you know. you know with you know, with clean in clean ways, And so that that takes you know, and you have to apply it to get that to that that label. So g, m p is important, And then if you get third party testing done, and a lot of times, the supplement companies will actually have both of those on the label because it costs the money to do that, so of course they're going to
Charles:
Right.
Dan:
advertise those show that they care and that there's some quality there. So those are. Those are a couple of things to look at.
Charles:
All right. Well, Yeah, I'm convinced, and I'm gonna, based on my weight and what Dr. Hubert was saying, I'm looking at five or six grams a day creating. So that's that's going to be my my new protocol starting today, And today is the day that I'm also starting to monitor my my food a little bit more. I'm going to try another app called Bite Snap, which is a photo based food tracking app and going to start taking pictures of my of my With that today and see if it makes food tracking easy enough that I'll actually do it and we'll see how it goes.
Dan:
Yeah, I mean, I think that I think is important. The thing to keep in mind here is you know you don't need to do food tracking forever and I don't now, If that helps you grease the wheels for doing it a little bit. Once you get an idea, I think of you know how much you know, Ex amount of grams or ounces of certain things are, and you eat fairly the same things you know you can. You can, kind of you take your foot off the accelerate. You don't need to actually be anal and track everything you know, Appen, and you know everything done, but you know every once in a while might be good to do that for a couple of days, or maybe a week, just to get your brain familiar with how much stuff is, especially if you're not making the progress that you want to make. My guess. Is the first thing to look at is actually is how much you're eating A lot of times we don't realize, especially when the high calory stuff that they know, the stuff with high
Charles:
M.
Dan:
fat nuts, nut butters, oils. Things like that. figuring out how much we're actually using is difficult. You might think you're using a table spoon, and you actually measure holy cow, And you know, like quarter
Charles:
Yeah,
Dan:
up. whatever my, you
Charles:
yeah,
Dan:
know, it's It's amazing how much of a difference and that that makes a huge difference. Especially when you start to know you want those last ten, twelve, fifteen pounds. You have to be super super anal about it. Unfortunately,
Charles:
Yeah, that is definitely what I'm finding. I mean, I'm making progress still, but it's it is not the same. I'm sure I said before when when I was you know, well overweight forty pounds overweight. I would have a day where I would eat no sugar, no grain. I'd walk ten thousand steps, and every day that I did that I would drop half a pound of weight. It was awesome and I'm not there any more. It's it's not that easy to to watch the weight fall off as
Dan:
Right,
Charles:
it was when I was carrying so
Dan:
yeah,
Charles:
much extra.
Dan:
Yeah, yeah, you know, and that's the thing is, you have to also remember Like, compared to what were you doing to get up to that weight right, so
Charles:
Right, yeah,
Dan:
my guess is you would probably doing a lot more. You know, you're doing a lot less walking. You were eating a lot higher carbohydrate. You're eating a lot higher calories And you know, And so you're no longer you know doing that, So you're no longer at that weight. So you're doing these other things now, and that's where your body has kind of like level set. So now You can't keep doing those things because you. you've plateaued at that point right, So that's where.
Charles:
Right,
Dan:
Yeah, that's That's just another way to think about it.
Charles:
Yeah, it really does take you know dramatic changes to see dramatic results, Or, or it takes you know less dramatic changes to see less dramatic results over a longer period of time, And you know, right at this point, I mean the dramatic dramatic changes to get that kind of dramatic result would be essentially fasting for me, and you know I'm not. I'm not interested in in fasting for
Dan:
Well,
Charles:
any kind
Dan:
so
Charles:
of long
Dan:
it doesn't
Charles:
term
Dan:
need to be
Charles:
whatsoever
Dan:
dramatic from where you are right. Okay, but I'm gonna disagree. You don't need to be dramatic from where you. what you're currently doing now? Right, so it's
Charles:
To see
Dan:
dramatic
Charles:
dramatic
Dan:
from
Charles:
changes,
Dan:
what you
Charles:
Dane,
Dan:
were. You were.
Charles:
right, I'm saying, if I want to see three
Dan:
listen.
Charles:
and a half pounds, if I want to see three and a half pounds a week
Dan:
Oh,
Charles:
that, I've
Dan:
okay,
Charles:
got to do some pretty crazy stuff.
Dan:
okay, okay, okay, okay, I see. he ere saying all right, I missed. I miss the dramatic changes now. Yeah, okay,
Charles:
Yeah,
Dan:
Yeah, for dramatic changes now right I was. I was level setting up where you were before, So correct, Yeah, but again, that's not the problem is when you do those dramatic changes now it's going to be your. Your body is going to bounce back very quickly and it's gonna be very difficult to not rebound to where You currently
Charles:
Right,
Dan:
are
Charles:
sure,
Dan:
by going dramatic Now So you know this is where you have to be. You know more detailed, so you can do slight changes, but you need to be consistent because you have a couple of cheat days or whatever,
Charles:
Right,
Dan:
A couple of days at Disney with some deserts, Man, and then you've kind of undone. you know. Potentially, you know a week worth being careful.
Charles:
Yeah, and that's that's a good way to think about. You know when when you're making those decisions about Okay, I'm going to this birthday party or I'm going to this dinner. It's like look at that desert as okay. This, the desert I'm staring at is not just three hundred calories where we're talking, Potentially a week's worth of eating the right way and doing everything I, I've done everything I'm supposed to do the last week. Is it worth eating this thing? this meal? This, you know, whatever
Dan:
Yeah,
Charles:
is it worth undoing that for the flavor that I'm gonna enjoy for the next five minutes
Dan:
Yeah,
Charles:
And
Dan:
it's about
Charles:
yes,
Dan:
awareness right, So it's look it up before you eat it. so you know that
Charles:
Right,
Dan:
you know. Usually it's those those deserts. It's three hundred calories for a bite, not for the whole thing,
Charles:
Right,
Dan:
and T's
Charles:
yeah,
Dan:
like,
Charles:
yeah, that's true,
Dan:
Yeah, it's a lot of times. yea, a lot of times you look up our like wholly like you know. I mean, you got a burger, you know at a fast food place and some fries, just like you, Now a burner in a small thing of fries. And I mean you've hit almost a thousand calories right there. And And so and most people you know you're trying to lose weight. You're goin Two thousand under that for the day, And it's just again. It's just. it's just all it is is being aware like I mean all the good things in life. I feel like you know, just kind of raise your level of awareness and things improve. and unfortunately,
Charles:
Right.
Dan:
the same thing with food.
Charles:
Yeah, I've definitely seen looking at some of the Disney menus or restaurants at Disney. I have seen a thirteen hundred thirteen hundred calory milk shake that is not outside the realm of possibility at all.
Dan:
A milk shake. Wow,
Charles:
Yeah,
Dan:
holy cow. I bet it's delicious. though,
Charles:
Yeah, I'm sure it's amazingthankfully. I'm not a
Dan:
Yeah,
Charles:
big milk shake guy when when it comes to deserts, milk shakes
Dan:
Uh,
Charles:
or not my, they're not my weak spot.
Dan:
Okay, yeah,
Charles:
I do love ice cream. I do love, you know, cakes and pies and treats and stuff, but you, the worst defender seem to be the milk shakes and I've been able to stay away from those so far, but all right well, we're
Dan:
I guess
Charles:
We're
Dan:
because
Charles:
about
Dan:
you
Charles:
a
Dan:
probably
Charles:
half hour
Dan:
fit a lot
Charles:
into
Dan:
more
Charles:
this,
Dan:
fat. and as okay, yea all right, let's go Well,
Charles:
So let me let me
Dan:
let's
Charles:
throw
Dan:
get
Charles:
out
Dan:
to
Charles:
a
Dan:
the
Charles:
couple.
Dan:
podcast
Charles:
of. just. I just want to summarize some of the stuff we talked about last time, and we're going to be hitting some of these same themes again this week, about the way that you, the way that you dress, and the the effects of that can have, as well as the really common ways that you can screw it up. so let me sort of do a reset here on the idea of dressing well. What do we mean by dressing well? When I talk about dressing well, I'm talking about clothes Fit you. clothes that are in good condition. they've been, you know, maintained they're clean. They're not completely wrinkly like they've been you balled up in the corner of your bedroom for the last week. We're talking about clothes that so right size, good condition, well maintained, and and I always also throw in level of formality that is slightly above the average. for whatever occasion that you're wearing them, too. So if you're if you're going to a you know Bees on a Friday night and most people are wearing shorts and a t shirt, then you're going to wear a pillow shirt or something better, and a pair of jeans. Most people are wearing a polo shirt and jeans. You're goin. Wear a button down and some cakes. If people are wearing button down and cakes, you're going to wear. Maybe a suit with no tie. That's That's the general rule that that I'm talking about here, as far as being a little bit more formal than whatever the average guy at that event is, And so here are the benefits to that. number one, Women and people in general will notice you. I mean when when when I walk into a such restaurant or a bar and me and my friends are wearing suits and most other people are not, we immediately do get noticed that we. we catch people looking at us And and I like that because I'm a little bit of an extravert and a little B of a narcisist. Some people do not like that, but you should.
Dan:
And
Charles:
You should
Dan:
and even
Charles:
do it anyway
Dan:
a book.
Charles:
and get comfortable with it
Dan:
And yeah, I know, and I've been there where it's not just people looking people. I mean, there's there's been people that have come over and complimented us on
Charles:
Right.
Dan:
the suits
Charles:
Yeah,
Dan:
when I've been out for sure, and I'm sure it's happened
Charles:
yeah,
Dan:
to you to.
Charles:
men,
Dan:
It's not just
Charles:
men
Dan:
looking,
Charles:
and women.
Dan:
it's it's like
Charles:
Yeah,
Dan:
Hey, exactly Yeah,
Charles:
Yeah, and that that feels good, I mean, and it may be. if you're not used to receiving compliments. It may feel a little awkward at first, but
Dan:
It could.
Charles:
you know that,
Dan:
It may not feel good. it may not actually feel good right.
Charles:
But but that, like so many other things, that is a muscle that you can work out and get stronger at your your ability to receive compliments and react to them in a pleasant way That makes the compliment or feel good that they said something is a skill you can absolutely develop. so I would. I would recommend taking that on. so Yes again, one of the one of those benefits is definitely that you'll feel more confident. you'll look like you're more successful, And that does not necessarily mean you'll look like you have more money. You'll just when when people see you dressing well, there Will assume that you are good at completing the things you care about completing. And that's that's That's another nice feeling to walk into a room with. Um. People will respect you.
Dan:
I
Charles:
they
Dan:
like
Charles:
will.
Dan:
the way you phrase that. I haven't heard that before. Yeah, Yeah,
Charles:
Yeah, that's that's That's the way that I define success.
Dan:
You're good at
Charles:
Because
Dan:
things.
Charles:
Yeah, I'm good at the tings I want to be good at. And and that's an, I get to spend my time on those things. I'm not. I'm not in a position where I have to spend my time trying to be good at things I don't like doing. And so yeah, that's my. My definition of success is you spend your day doing the things you want to do that you're good at doing and that doesn't. That doesn't have to have a certain number on your ten forty to prove that you. just you just know whether you're in that position or not, and that's that's what's import To me, so dressing well, we'll get you more immediate respect. You will behave as if you were more. You'll act like you're a more attractive person if you're dressed well, Whereas you know if if I'm if I'm caught in an unexpected social interaction and I'm wearing, you know, a pair of cut off jeans and in a tank top, because I was just out working on my car, I'm not going to behave in that interaction quite the same way as if you caught me on a Friday night wearing a suit. So you definitely will behave moe Attractive. If you, if you feel like you look more attractive, you'll be better at those all important first impressions, which that is a a big deal. People will also assume that you're more attractive than maybe just the raw data points of your, your body and your face necessarily are able to you. You'll look. You look greater than some of your parts. If you're if you're wearing a nice outfit, And so people will just
Dan:
Yeah,
Charles:
assume
Dan:
I think
Charles:
that You know you're You're invested in your appearance and they'll give you credit for that, even if you don't have the face or body that. sometimes you wish you had.
Dan:
You know I, when I'm dressed up a little bit, I definitely noticed that I move a little bit differently,
Charles:
M.
Dan:
so maybe I walk a little with a little bit more confidence. Maybe my head's up a little bit more. My chest is up a little bit more. my chins up a little bit more. I find that I, you tend to smile a little bit more. So a lot of these things I'm doing subconsciously. I'm not thinking about them, so I think that that is some of the nice side effects of also wearing one of those things that they'll pick up on your body movements. Even as you're talking to people, You may talk a little bit more confidently. Maybe you're talking a little bit more slowly. Maybe you know the body language that you're using gives off a little bit more confidence, and it's similar to the study we talked about with the smells, where if you spread yourself with the study with people would spread themselves with cologne, and you know women would would look at them on video doing this, and they noticed that the people who spread themselves, they rated them As actually more confident and more attractive than the ones who didn't even without smelling anything. So again it's mind set. It's intention here right and I think it goes a long way. I think you start to build up that intention and the proper mind set. as you're getting dressed into these nicer clothes as well. I know when I'm getting dressed, and you probably to Charles, when you're putting things on. You feel good. Like Okay, Every little thing that you're adding to your, you know, you know to your collection. In terms of what you're wearing, you know, the belt that you're using the nicer pants, The shirt that you're putting on each every time you do that. I think it kind of fills. you know, fills your confidence bucket, if you will,
Charles:
M.
Dan:
with a little extra water there. so that's just something that I've noticed
Charles:
Yeah, I've noticed that as well, and I think most people that take the effort to curate their look and their appearance will will notice that as well, so let's let's go over some of the real easy mistakes the killers for your your look. that you may be, you know, either starting for the first time to care about your style or or re committing yourself to caring about your style. Her Some of the things that can really get in the way and throw kind A wrench in that bad color co ordination when you're putting together colors that you know are, I mean one. one way I see this go is putting two pieces with loud colors together. I mean you know for any rule that that we throw out there when it comes to fashion, there are ways to break the rules in interesting compelling ways. But you know, really, you kind of got to know the rules before you can break the Oles in a creative and responsible way where you don't just end up looking like a clown. So you know if you're wearing
Dan:
That's
Charles:
a
Dan:
interesting.
Charles:
really bright shirt and you decide to wear a really bright jacket at the same
Dan:
M.
Charles:
time you're playing with fire, and that will go wrong way more than it will go right. So just sort of sort of limit yourself to one loud piece at a time, and that usually is the safe way to go or zero loud pieces of time. Also, you know, I've gone monochrome Several times where I'm wearing a navy suit and a navy dress shirt and it can look pretty sharp and also not distracting at all. Think I wore that to the the twins last birthday party that I attended to. I wore a navy suit with a navy dress shirt and it was. it was a look that I that I enjoyed so Yeah, don't don't get crazy with trying to co ordinate weird color and patterns to patterns Can be a real. a real killer.
Dan:
Yeah,
Charles:
Yeah, I Recommend for the novice. you know, go with mostly solids with one thing that has a stripe, or you know, hounds tooth or a plat or something like that, where when you start getting into two or three different patterns that can get that can get real messy, so I would say limit yourself to solids or one pattern, until until you've read some some books and really gotten to be a student of fashion. And then you can maybe take get a little bit more risky. Big one, of course, don't wear clothes that don't fit. Most guys tend to go too baggy instead of too tight. But both can be a mistake If if they're if they're if they look like you're wearing clothes that aren't your size, so so be aware of that, um, oversized clothes on men. That typical mistake is with your jacket. Almost every jacket I've purchased. I've had to have the sides taken in because they are just two box off the rack. Uh, and also, in my case, the sleeves are always too long. So you, those are the that, plus the the back of the neck, where sort of where the collar lays. Most jackets I get off the rack will have a bubble right there. So the three things that Frank, the Taylor, my guy, that I've been going to for years, always does for me as he. He takes in the sides of the jacket kind of kind of pinches it around the side so it's not too box he lowers, shortens the sleeves for me, O that ideally, what you're looking at, you want to see just a little bit of shirt cuff, maybe quarter to half an inch of shirt cuff. So risk shirt cuff, then jacket cuff, and then of the Yeah, those are the three. the bubble,
Dan:
Collar.
Charles:
the
Dan:
Yep.
Charles:
collar, yea, the bubble behind the collar, the sleeves, and taking in the sides. Now, the other thing that he'll do for me occasionally to, depending on the jacket that I have got some time If I can't get. I usually wear forty or forty two. short. Um, if I can't find the jacket that I want in a short, sometimes I'll have to get a regular and he will actually shorten the bottom of the jacket for me to turn it from a regular to a short, because I, I like my jacket to land sort of half way down my butt, or maybe even a little bit higher, because since I am short on the short side in five, Uh, what I find is that a slightly shorter jacket as well as a slightly shorter pant where a pant, that where my, my pant leg doesn't necessarily break on the top of my shoe. it's just a little bit shorter, so that you don't get that that break at the bottom of the pant leg on the top of your shoe. That will contribute to me looking a little bit taller. So as somebody who's just shy of the normal range, I believe leave men in Amar. The average height is about five nine, and so I'm just a little bit under that by inching and a quarter and so little hacks like that to shorter jacket, shorter pant leg higher waist. Those things can can help out a bit on on looking a little bit taller, so let's see the other things to avoid. Don't button all the buttons on your shirt. Don't go all the way up to the top button. Used to only unbutton the top button and button everything else. Now I leave two buttons unbuttoned And and it feels a little bit more, I'm a little bit more free to move about when when I've got those two. And and it also, I mean, there's also a communication that happens that says I am. I am not afraid to be seen, and you know, obviously, don't walk in public naked or don't don't wear a suit with no shirt, Because then you'll look crazy. You'll be well outside of the social norms, but getting away with one more button than other guys may be willing to get away with it can send a message that I'm comfortable and I don't mind being seen
Dan:
Yet, you know I am grown up. I don't remember looking online at or in stores or catalogues or wherever the shirts were sold, where I never saw the top button actually buttoned unless it was with a suit and a tie, and
Charles:
Right.
Dan:
over the last few years I've looked at, you know, polo shirts especially, and they've got the top button buttoned up there. And you know
Charles:
Yeah,
Dan:
it's on these guys that like, even it just doesn't look right to me. It looks like they are suffocating literal, Or they're ready to, or they're just like I don't know, Like anxious or just uncomfortable. It. just it just adds this look like you're being choked almost and it just does not look normal to me and was, in all fairness, I have not seen anybody out and about outside of the online world there, for you know, for fashion,
Charles:
Right,
Dan:
wearing their shirts that way, And I always just thought that was. that was very odd for them to do that. And I guess all right, you know. they'll try anything, you know. the fashion. I guess they just kind of run out of it Isn't like. What else can we do? What's left here to? That's new, right? I don't know. I
Charles:
Yeah,
Dan:
don't. I don't get that either.
Charles:
I do wonder about what the message is that that's sending because it doesn't look. I mean when I see somebody with their shirt in polo shirts, I do see frequently and adds when when it's buttoned ll the way to the top. it's like that is not a person that looks accessible to me. That's not somebody I would want to walk up to and talk to. Um. It's somebody who
Dan:
It's
Charles:
looks
Dan:
like
Charles:
like.
Dan:
there.
Charles:
I mean,
Dan:
Their
Charles:
are
Dan:
defense is up right like
Charles:
right,
Dan:
yeah,
Charles:
exactly Yeah, and mean, maybe maybe it also sends a message of like, Are they really cold? I mean, Is that the reason that they've Ou know
Dan:
Oh,
Charles:
like like, their body temperature is cold. So they, but I mean, look if you, if you're if you're inside a place that's a normal temperature and you're you're wearing more clothing or wearing your clothing in a way that looks like you're communicating. I'm really cold in here. That's not the kind of person that welcomes an invitation to, you know, hang out or have a conversation. So yeah, I unbutton. I mean, even when I'm at work, I, I will unbutton the top two buttons. And you know just The result for me is, I do have to maintain my chest hair a little bit more, because I can't let it get too crazy. But yeah, that's that's My advice is definitely unbutton the top button. Maybe unbutton the one below that as well. It's rare that you'll see somebody Um in media who you know is the hero of the story that is wearing their shirt buttoned all the way up with no tie or even even
Dan:
Yeah,
Charles:
just one button on button. With it's usually going to be two buttons or more. three. I would never. I would. That would never occur to me to unbutton the top three. Um, you know, our friend of the show and friend of us, friend of ours, Rob will, when we go out and keys or something that he'll he'll unbutton a ridiculous number of buttons, at least the way it feels to me, but it works for him and that's what he likes to do. But yeah, I could never. I could never go above two. I'm just not wired that way unless I'm really,
Dan:
Yeah,
Charles:
you know, really hot, and I'm outdoors at a place where it's okay to just unbutton all Buttons. Um, Ah, that's not for me. So okay. One other thing is wearing sports wear on a regular basis. That's the other thing. you know, gym clothe for the gym and you know, don't don't think you're going to wear a pair of gym shorts and a in a tank top around in either, either your body looks great in those clothing and in those clothes, in which case people are going to assume that you're trying to get attention or your body doesn't look great in those clothes Yet, and you're just going to look kind of frumpy and an under dressed, for you know, the mall or the apple bees or whatever you're going to, So for most cases you keep your sports were when you're doing sports and wear other clothes when you're in other other situations and other environments, And then finally the one that definitely bugs me is wearing clothes with large logos or slogans Me personally, and this is. this is Charles opinion. You don't have to agree with me. You know, if you disagree with me on this, I'm not going to think any less of you. One thing that I don't think looks good on me or generally speaking, men. Well, I could almost leave there men if you're a man, if you consider yourself to be a man, if you're of the age where the government considers you to be a man wearing a professional sports jersey with a nother man's name on my back is something I have never been comfortable with and never will be. Because
Dan:
Yeah, neither
Charles:
It's
Dan:
her.
Charles:
almost
Dan:
I've
Charles:
like
Dan:
never. I've not done that either. Yeah, unless you're going to a game itself right and you want to show that you're a fan of that player? I say. All right, You know time and place. If you're going to do it. that's that's the place to do it. but I haven't owned any any shirts like that.
Charles:
And again, Maybe this could be. you know, Because of some of my narsisistic tendencies, I feel like if I'm putting another man's name on my back, what I'm communicating is this person's identity matters more to me than my own does. And that is, that is not a way I would ever feel or message I would ever want to put across. So yeah, I, I mean, you know, even when I was a younger guy, and you know Shaking Penny Hardaway, where the big deal in Orlando. Uh, And everybody was wearing jersey's to school. I never had one of those jerseys because like I'm not, I'm not him. Why would I want his name on my clothing? and I would feel the same way you know about Uhluivaton, or Cocochenel, or really, just about anybody I, we talked about, even now, trying to minimize the polo player, the little polo player of my polo shirts by getting it to be the same color as my polo shirt was, I'm just not into Vertising, for other people are identifying so closely with another person or a brand that I'm looking at putting their their logo, their name or their slogan on my body. No, thank you.
Dan:
Yeah, I mean, I understand why people do that a lot of times. It's you know, they, these people or the brands have a little bit of prestige to them and you want to associate yourself with that. You know that prestige and kind of help elevate your own self esteem. So I feel like a lot of times it's done because it makes you feel a little bit better about yourself Because you, our kind of associating yourself with your ideas of who this person is.
Charles:
Yeah, I'm not claiming to be rational or that I will look down on people for doing it because
Dan:
Oh,
Charles:
you know I draw weird weird lines in the sand where
Dan:
You know,
Charles:
under certain circumstances I'm okay with it like I'll wear. I'll use a wallet That has you know a coach or luivatanlogo on it doesn't bother me. I'll wear a belt that has you know a gooch
Dan:
Okay,
Charles:
buckle on it, or or you know the coach logo on it, or something like that, And it doesn't bother me. It's just for some reason it's It's when it comes to like shirts. Uh, just yeah, it
Dan:
Okay,
Charles:
just rubs me,
Dan:
okay,
Charles:
rubs
Dan:
I understand
Charles:
me
Dan:
now,
Charles:
the wrong way. For whatever reason, When it's when it's something that big like polo. A few years ago on their polo shirts they introduced a new big logo where it's like the big polo player riding the pony, And it's I mean, it's like that big. I would say you know at least three or four inches. I'm like who would want to? who would do that on purpose? That doesn't make any sense to me, and for whatever reason, just putting on a shirt or a jacket feels tacky to me in a way that I don't mind it. if it's on leather goods. It doesn't bother me, but if it's on, if it's on a shirt or a jacket, it's just like
Dan:
Yeah,
Charles:
I can't. something like that? It just rubs me the wrong way. And
Dan:
Interesting.
Charles:
so yeah
Dan:
interesting.
Charles:
again, I'm not saying I'm right. I'm just saying for me that's that's It doesn't feel like it looks good. And so
Dan:
We're gonna have to. We're gonna
Charles:
I would
Dan:
dig
Charles:
say
Dan:
into that with Vernada.
Charles:
exactly that's that's interesting. Yeah, so I would say for other guys.
Dan:
Why is it leather goods and cotton goods? It's only leather goods that's okay, not cotton. So we gotta. We gotta dig into that a little bit. Why?
Charles:
Yeah,
Dan:
why is
Charles:
and
Dan:
why?
Charles:
I would
Dan:
S cotton
Charles:
I would
Dan:
not
Charles:
say
Dan:
acceptable?
Charles:
for for other guys, I would say, don't necessarily do what I do and don't feel the way I feel. Just don't don't wear logos or people's names on autopilot. Think about why you're doing it and if you're if you're comfortable with the reason that you're doing it, by all means, do it and enjoy. But the big thing when it comes to fashion is don't just do the automatic thing that pops into your head. Try to have a reason and a and a purpose for why you dress the way that you dress, And then feel good about that purpose and do the things that make you feel good about that purpose, instead of just you know doing it because your dad told you to, Because all your friends are doing it Because you saw an add on T. V. that says To do it. Just just have a more mindful approach to fashion. And and you'll you'll definitely come across looking looking more attractive.
Dan:
Yeah, and I would throw out a little asterisk With what you just said. There is. Yes. I agree. think about it with with a purpose in mind. But if that purpose is just being comfortable, that's not a good purpose. you need
Charles:
Correct,
Dan:
just throw it out there right. Just just comfort. It should not be used exclusively right, So you can combine that with, you know, with other purposes, Um, you know, like you know, like we talked about. you know a shirt you know, having two buttons. you know you know, buttoned like you. You're litle bit more comfortable being able to move around. You're not. you know. you're not quite as constricted as tight. whatever,
Charles:
Hm,
Dan:
But the point is though you're It's not only because of comfort, because you also like you now the way it looks and the type of shirt that you're wearing and where you're wearing, it is a little bit above where the average person would be dressed, so
Charles:
Yeah,
Dan:
that that's something to think about is just because
Charles:
Yeah,
Dan:
I know
Charles:
that's
Dan:
a lot
Charles:
a great.
Dan:
of people
Charles:
That's a great.
Dan:
a lot of people are just are just like. I just want to be Omfortable And then they go out in their pajamas and they do
Charles:
Right.
Dan:
you know they do all their grocery shopping ad their pajamas.
Charles:
Yeah, and I've got a real life example that I'll share and then we can we can get going. But you now I used to wear the Columbia fishing shirts a lot and I've talked about that before because number one I was fat and number two they are. They feel really good when the weather outside is hot, because they're ventilated. They have the events in the back and and they look not great unless you're on a boat fishing. And so what I have found is that when when it's real summer time in Florida, it's hot and it's uncomfortable instead of her And that shirt. Now what I wear is a short sleeve linen shirt in in a slim fit, not a regular fit, but a slim fit, So that it follows the lines of my body. I unbutton those two buttons and it is just as comfortable and looks ten times better. And so there are little things like that where you can say Okay, what's the comfortable thing to wear? Now what's the? What's the close to is equally comfortable, but that looks way better version of that that I could wear instead, and so in my own case, that was one of those changes that I made
Dan:
Yeah, that's a. That's a great example.
Charles:
Okay. All right, Dan. Well, I think we. we had a long intro today, but we did revisit some of the themes about dressing well. Next week. we will talk about money and status and how important those things are, and why you may be thinking the wrong way about them as we as many of us have for a long time before we. we dig a little bit deeper.
Dan:
I'm looking forward to. it. Sounds good.
Charles:
Alright, talk to you later, Dan.
Dan:
All right, Have a going.
Charles:
Bye.