Has someone told you that you have a posterior pelvic tilt? Or have you noticed it yourself? Maybe you’re confused between the pelvic tilts? Dr. Jen & Dr. Dom dive into the differences between anterior and pelvic tilt while honing in on the idea that structure does NOT necessarily correlate with your pain or symptoms through research. With awareness as a focal point, they describe the importance of noticing changes in your tendencies when you stand, sit, change positions, or move, especially in the sagittal plane for starters. Then, they explain the intricacies between the pelvic-ribcage-breath synergy and debunk pelvic tilt tendencies with hamstring or “core” tightness. Using principles of research surrounding pelvic tilts and chronic low back pain, Dr. Jen & Dr. Dom explore how you can explore proprioception, range of motion, and speed within the pelvic area to find a more optimal position and neurologically safe position for your body. Let’s dive in!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

0:38 – Structure does not necessarily determine pain.

2:25 – Anterior Vs Posterior Pelvic Tilt.

4:12 – Noticing tendencies in the sagittal plane.

5:55 – Pelvis-Ribcage-Breath Synergy.

8:34 – Asymptomatic research on pelvic tilt tendencies.

10:17 – Is the posterior pelvic tilt always due to tight hamstrings and core?

12:48 – Pelvic tendencies in chronic low back pain.

13:44 – How you address your pelvic tilt tendencies.

9:15  – Dr. Dom’s pelvic tendencies.

20:02  – Dr. Dom’s pelvic tendencies.

20:42  – Getting guided is hugely important.

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/114

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Wondering about the medicinal properties of spices? Curious about the science behind collagen and collagen supplements? Wondering why herbs and spices have been getting all the press lately? Let’s take a deep dive into alternative medicine, using principles of traditional Chinese medicine with Dr. Josh Axe. With his passion driven by the profound healing effects of natural medicine on cancer with his mother, he speaks into what inspired his mother to keep an open mind to methods beyond the traditional health care system that she found was making her sicker, and how he initiates change in his clients. Dr. Axe dives into the significant benefits of collagen, the types, and the best sources of collagen, through meat consumption or as a supplement. Furthermore, Dr. Axe unveils the interplay between emotions and the taxing effects of different emotions on different organ systems, ultimately honing in on identifying and managing the root cause of your symptoms. Through this interplay, he explores the world of herbs and spices, explaining which ingredients are most beneficial for different health conditions: inflammation, immunity, hypothyroidism, digestive issues, brain health, and reproductive issues to name a few. Moreover, he dives into the power of mushrooms, highlighting the therapeutic effects of different types of mushrooms, and explores the taboo around CBD. Finally, he praises Dr. Jen & Dr. Dom for their approach to movement as medicine, and provides his top tip to longevity, emphasizing that herbs and spices supplement holistic health, but aren’t necessarily the one solution to your symptoms.

PaleoValley Discount:

We mention PaleoValley in this episode. Dr. Jen & Dr. Dom swear by Paleovalley because they know everything that is in their beef sticks and can trust the ingredients list. There’s no vague labeling or words they don’t understand on the packaging! Stack them up in your pantry using code ‘OPTIMAL’ to get a 15% discount at checkout.

What You Will Learn In This Interview with Dr. Josh Axe:

3:26 – Where Dr. Axe's Passion Origins From.

7:40 – Dr. Axe's mother and her open mind to Ancient Medicine.

9:07 – How Dr. Axe introduces Natural Medicine to first-timers.

11:47 – Why Collagen.

15:09 – Types, Quality, Sourcing Collagen

18:45 – Getting more collagen by eating the nits and grits of meat?

20:00 – How emotions tax different organ systems.

25:16  – Herbs that support different medical issues.

28:16  – Power of Mushrooms.

30:53  – CBD Taboo.

33:34  – Movement Medicine.

37:03  – Learn more with Dr. Axe!

About Dr. Josh Axe:

Dr. Josh Axe, founder of Ancient Nutrition and DrAxe.com, is a certified doctor of natural medicine (DNM), doctor of chiropractic (DC) and clinical nutritionist (CNS) with a passion to help people get healthy by empowering them to use nutrition to fuel their health. He is the bestselling author of KETO DIET, Eat Dirt, and COLLAGEN DIET and Ancient Remedies. Dr. Axe founded the natural health website DrAxe.com, one of the top natural health websites in the world today.

Items mentioned in this episode include:

Dr. Axe’s Website: https://draxe.com/

Dr. Axe’s book: Ancient Remedies: https://draxe.com/ancientremedies/

Dr. Axe’s Instagram: https://www.instagram.com/drjoshaxe/

Dr. Axe’s Podcast:  https://draxe.com/podcast/

To learn more about Dr. Josh and view full show notes, please visit the full website here: https://jen.health/podcast/113

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Has someone told you that you have an anteriorpelvic tilt? Or have you noticed it yourself? Maybe you’re confused between the pelvic tilts? Dr. Jen & Dr. Dom dive into the differences between the anterior and posterior pelvic tilt while honing in on the idea that structure does NOT necessarily correlate with your pain or symptoms through research. With awareness as a focal point, they describe the importance of noticing changes in your tendencies when you stand, sit, change positions, or move, especially in the sagittal plane for starters. Then, they explain the intricacies between the pelvic-ribcage-breath synergy and debunk pelvic tilt tendencies with hamstring or “core” tightness. Using principles of research surrounding pelvic tilts and chronic low back pain, Dr. Jen & Dr. Dom explore how you can explore proprioception, range of motion, and speed within the pelvic area to find a more optimal position and a neurologically safe position for your body. Let’s dive in!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

0:45 – What are pelvic tilts?

1:06 – How to determine pelvic tendencies

2:15 – Why does Dr. Dm have an anterior pelvic tilt tendency

3:55 – Lower cross syndrome

5:07 – Queen of the body - Nervous System

8:00 – Keep stretching those hip flexors?

9:25 – How to neurologically re-pattern

15:26 – Foundations & building breath

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/112

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Do you wear glasses/ contact lenses? Got Lasik? Eyesight worsening, perhaps? This episode is for you. Jake Steiner breaks down the world of Myopia, also known as shortsightedness, and explains the mechanism behind Myopia in a simple manner. Jake hones in on the differences between long-distance and short-distance glasses, and what may be contributing to your eyesight worsening, even if you have glasses! Much like Dr. Dom has his 30-30 rule about moving every 30 minutes, Jake provides insight into his rules on optimizing eye health in our digital age. Moreover, he dissects whether or not squinting or trying to struggle through blurred vision is bad for the eyes, and how glasses and contact lenses have their place for specific purposes. Jake offers his suggestions on some steps you can take to optimize your vision, and speaks into how diet and your environment can play a significant role in your vision clarity. Finally, he talks through his perspective around Lasik and when it may be best to consider Lasik, if desired. Open up your eyes, both literally and metaphorically, as Jake deciphers all things eye-related.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this interview with Jake Steiner:

2:57 – What drove Jake’s passion?

4:11 – What is Myopia?

9:52 – How long until it's time to get off technology during the day?

10:47 – Glasses and Worsening Eyesight.

13:38 – Is squinting or blurred vision making your eyesight worse?

17:44  – Contact lens is better short-term than glasses.

18:17  – How can you start on your own?

21:30  – Do eye exercises work?

23:40  – Your environment and eyesight.

25:50  – Diet & Eyesight.

27:12  – Laski Surgery.

31:33  – Eyesight changes across the life span.

33:20  – Jake’s Quick Suggestions.

36:12  – Learn more with Jake.

About Jake Steiner:

Jake Steiner is a (semi-retired) stock trader and investor. His personal passion is understanding human eyesight - and has spent the past 20 years in vision biology science, exploring natural myopia control. Jake hosts the Web’s largest vision improvement community with many tens of thousands of participants and has written over 1,200 articles on vision biology and myopia control.

Items mentioned in this episode include:

Jake’s Website: https://endmyopia.org/

A FB Group: https://web.facebook.com/groups/

Forum: https://community.endmyopia.org 

Wiki: https://wiki.endmyopia.org/wiki/EndMyopia_Wiki 

Jake’s Youtube: https://www.youtube.com/channel/jakesteiner

Jake’s Instagram: https://www.instagram.com/jakeysteiner/

To learn more about Jake and view full show notes, please visit the full website here: https://jen.health/podcast/111

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Bony growth on the pinky side of your foot? Feel your pinky toe squished in your shoes? Join DocJen & Dr. Dom as they explain what might be the root cause of your Bunionette and how common it is.  They dive into the anatomy, the three types of Bunionettes, and the optimal function of the foot. Then, they move into discussing the intrinsic and extrinsic factors associated with Bunionettes, talking into the consequences of shoes, overcorrections, and under corrections with surgery, and how surgery may not provide the fix you are looking for. With a whopping 75-90% success rate with non-operative Bunionette treatment, DocJen & Dr. Dom hone on the power of adaptation, the importance of going barefoot and investing in Vivos, and how else you can address Bunionettes through movement and awareness. The goal is not to wear toe spreaders when you get a pedicure, right?! Let’s build that foundation back up!

Vivobarefoot Shoe Discount:

We also mention VivoBarefoot throughout the episode. Vivo highlights the conspiracies around shoes and highlights the intrinsic and sufficient structures within your feet. Your feet have all they need within them. Free up the feet! By using code “TOB” to get a 15% discountat checkout.

What You Will Learn in this PT Pearl:

2:43 – What is a Bunionette?

5:14 – The 3 types of Bunionettes

6:03 – The Body Adapts

7:16 – Etiology of Bunionettes

9:35 – Can Physical Therapy help?

13:13 – Shoes & Bunionettes

18:48 – Go barefoot at home

19:52  – Feet, hips, core

22:28 – Adaptability Goals

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/110

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Is Yoga your only form of exercise? Wondering why only Yoga is not enough Fear you will lose flexibility from strength training? Jenni & Travis break down strength training, through the context of Yoga, and provide insight into why movement variety is important. As they explain their respective drivers to their passion in promoting strength training through the Yoga practice, they explain the different types of Yoga and explain how certain Yoga practices dominate as an endurance-based movement. They unveil the Yogi advantage to already having the range of motion to build true strength and the ease in coaching Yogis as they have analogous movement patterns to strength-based exercises and base-level understanding through movement. As a result of their passion, they speak into how their guide promotes confidence as it maps and integrates yoga poses with strength training. Finally, they let us in on how to balance your yoga practice with strength training in terms of time and frequency. As lovers of Yoga themselves, they empathize with the reluctance Yogis feel with fewer practices, but recognize the profound effects strength training has on flexibility, susceptibility to injury, and performance in the Yoga practice itself.  Move more optimally, through your favorite Yoga practice, more safely, and with strength with Jenni and Travis!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

Strength for Yogis Guide:

We also mention a $20 discount for Jenni and Travis’s Strength for Yogis Guide throughout the episode. To learn how you can balance out your yoga practice with yoga-inspired strength training and strength training fundamentals, use code ‘OPTIMAL20’ at checkout! 

What You Will Learn In This Interview with Jenni Rawling & Travis Pollen:

2:40 – What drives Jenni & Travis.

7:12 – Types of Yoga.

12:58 – Yoga, injury, Endurance.

17:36 – Taking strength training progressions to your mat.

22:21 – Myths around Strength vs Flexibility.

26:43 – Ease in coaching strength for Yogis.

28:00 – Mapping Yoga poses with Strength Exercises.

32:48  – How to balance strength training with Yoga.

37:50  – What to do if the weight room or time is a barrier.

41:12  – Learn more with Jenni & Travis.

About Jenni & Travis:

Jenni Rawlings has completed a wealth of training and learning in the fields of yoga, anatomy, and movement science. She writes regularly for Yoga International and for her own body geek-focused yoga website, where she also offers science-based yoga classes and continuing education courses for yogis.

Travis Pollen is an author, personal trainer, and Ph.D. in Health & Rehabilitation Sciences. His research focuses on core stability, movement screening, training load, and injury risk appraisal. He also holds a master’s degree in Biomechanics and Movement Science along with an American record in Paralympic swimming.

Items mentioned in this episode include:

Strength For Yoga Guide: https://www.strengthforyoga.com/

Jenni Rawling’s Website: https://jennirawlings.com/

Travis Pollen’s Website: https://travispollen.com/

To learn more about Jenni & Travis and view full show notes, please visit the full website here: https://jen.health/podcast/109

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Baker’s What!? Feel a bulge at the back of your knee? Doc Jen & Dr. Dom break down the Baker’s cyst diagnosis and determine the test used to diagnose a Baker’s cyst. Furthermore, they describe the anatomy and the muscles that are commonly associated with Baker’s cyst. They highlight the etiology of the diagnosis and distinguish the cyst from herniations in children. As Baker’s cyst is typically seen in conjunction with another diagnosis, Doc Jen and Dr. Dom discuss the symptoms associated with Baker’s cyst and summarizes a simplified and generalized way to approach Baker’s cyst. They both speak into their movement preferences, resulting in certain diagnoses. Specifically speaking into the importance of control over a range of motion, Dom’s talk explains how the Optimal Body mobility flows and muscle activations have revolutionized his movement performance by going back to the foundations.

Vivobarefoot Shoe Discount:

We also mention VivoBarefoot throughout the episode. If retro is your vibe, the all-new Geoshell has got you all matched up! More often than not, DocJen gets complimented on her shoes, and this addition has got her all riled up! Free up your feet and move in style with your very own Vivp Geoshell. Use Code “TOB” to get a 15% discount at checkout.

What You Will Learn in this PT Pearl:

2:10 – Dr. Jen's experience with Baker's Cyst.

3:45 – What is Baker's Cyst?

4:52 – How to distinguish if it is a Baker's Cyst.

6:07 – Etiology of Baker's Cyst.

7:17 – Prevalence with other Degenerative conditions.

8:19 – It typically goes away on its own.

10:06 – Baker Cyst Symptoms.

12:17 – Real treatment to assessing the knee.

14:37  – Dr. Jen & Gymnastics.

15:24 – Dr. Dom & Football.

16:03  – Why we need to control range of motion.

17:36  – How The Optimal Body has helped Dr. Dom.

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/docjenfit/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/108

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Find yourself craving too often? Confused about carbohydrates and what to focus on getting on your plate? Wondering about juice cleanses and fasting? Kelly unpacks it all in this interview. Having always had a deep-rooted passion for nutrition, Kelly found her place in the nutrition field advocating for the importance of education as the primary means to allowing healthier choices. She dives into her FAB four approach and the importance of mastering blood sugar, regulating hormones, and optimizing well-being. She addresses the impacts of sugary breakfasts, describes different types of carbohydrates, the importance of breaking your fast strategically, the benefits of testing your blood sugar, and being mindful of the types of foods you consume. Moreover, Kelly explains the mechanism behind fiber and bloating, the influence of prebiotics and postbiotics, how to best source them, and offers her tips to manage bloating. Finally, she offers her perspectives on juice cleanses, briefly presents the research on intentional fasting, and discusses the relation between intermittent fasting and the circadian rhythm. Ultimately, she provides her top tips to promote digestion, metabolism, and energy! Tune in.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This Interview with Kelly LeVeque:

4:06 – What drives Kelly’s Passion?

8:59 – Education & Empowerment.

10:08 – Kelly’s Fab Four.

14:16 – Eating optimally in the mornings.

17:55 – Cellular Carbohydrates.

19:29 – Is Sugar Addicting.

22:35  – Testing yourself with Blood Sugar.

24:19  – Fiber & Bloating.

28:36  – Starchy Vegetables & Probiotic/Prebiotic Foods.

34:40  – When to add starchy carbohydrates to your diet.

37:47  – Juice Cleanses & Detox.

41:55  – Research on Fasting.

47:51 – Courses & Opportunities with Kelly.

About Kell LeVeque:

Kelly LeVeque is a holistic nutritionist, wellness expert, and celebrity health coach based in Los Angeles, California. Be Well grew out of Kelly's lifelong passion for health, the science of nutrition, and overall wellness. Guided by a practical and always optimistic approach, Kelly helps clients improve their health, achieve their goals and develop sustainable habits to live a healthy and balanced life. 

Items mentioned in this episode include:

Kelly’s Instagram: https://www.instagram.com/bewellbykelly/

Kelly's Podcast: https://kellyleveque.com/be-well-by-kelly-podcast

Kelly’s Courses: https://www.kellylevequecourses.com/

To learn more about Kelly and view full show notes, please visit the full website here: https://jen.health/podcast/107

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Do you have pain on the side of the low back? Find yourself blaming QL tightness for your back pain? Perhaps the QL is much more integrated than we think. DocJen & Dr. Dom dissect the QL and explain the fascial connections that intersect and integrate with the QL. They hone in on its connections with the rib cage and lower core, discussing its function in spinal movements and breathing patterns. Furthermore, they explain common symptoms and complaints associated with QL pain and how trigger points in the QL may lead to referral patterns. They explore how prolonged sitting, hip pain, and low back pain can be associated with the QL, as well as their top recommendations when addressing and treating QL-associated symptoms. Learn how you can approach your QL trigger points on your own terms!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

3:20 – Dissecting the QL.

5:35 – The Low Core.

6:21 – Thoracolumbar Fascia.

8:47 – QL Role in Breathing.

9:42 – QL associated symptoms.

12:00 – Treating QL trigger points.

14:27 – Passive Modalities.

16:06 – Tools to help QL-associated symptoms.

18:14  – Techniques for nerve entrapment around the QL area.

20:14  – Core Work.

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/docjenfit/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/106

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Wondering if you can prepare for labor? Struggling with Pelvic Floor issues? Unable to figure out your pelvic floor? Wondering what the hype around core stability is about?  Take a deep dive down there with @downttheredoc on Instagram, Dr. Marcy Crouch. Dr. Marcy talks you through the pelvic floor, what makes it susceptible to injury or dysfunction, and its 3 functions: support, continence, and its roles in sex. She takes you through the orchestra of the core, and the concept of synergy as a means of accessing true and optimal core stability. By explaining the biomechanics of the core and pelvic floor, she describes her top tips to re-establishing and training the pelvic floor contraction, using her favorite functional kegel technique, and common strength and conditions principles. Furthermore, she provides insight into enhancing your pelvic floor awareness through easily accessible tools and what you should do if you are leaking pee! Finally, Dr.Crouch takes the hot seat as she debunks popular myths, advocates for prepartum and postpartum resources, and presents the research around preparing for labor. Hear out Dr. Marcy and explore it all, now!

PaleoValley Discount:

We also mention PaleoValley throughout the episode. No joke, Doc Jen & Dr. Dom take these EVERYWHERE and they are their go-to when they’re feeling peckish. For a complete protein, whole food, and all-natural snack. get your 100% grass-fed beef stick or superfood bar for a discount using code “OPTIMAL” at checkout.

What You Will Learn In This Interview with Dr. Marcy Crouch:

4:27 – Insight into Marcy’s Passion.

7:34 – Pelvic Floor. Its functions & what it is.

11:08 – Synergy between the Pelvic Floor & Core.

14:21 – Functional Kegels.

16:57 – Using fingers and tools to explore.

19:31– Pelvic Floor Dysfunction postpartum should not be normalized.

22:47 – Leaking Pee? What should you do?

25:26  – What you can do to prepare for birth.

29:21  – Can you prepare for a painless birth?

32:25  – Power of Addressing the whole picture.

36:46  – Learn more with Dr. Marcy.

About Dr Marcy Crouch:

Dr. Marcy Crouch received her Doctorate in Physical Therapy from the University of Southern California in 2010. She then completed a Women’s Health Residency program in Dallas, TX, and obtained her WCS, which identifies her as Board Certified Clinical Specialist in Women’s Health Physical Therapy. After being in the clinic for over a decade, she decided to create programs designed for mothers and birthing persons everywhere. She is the founder of The DT Method™, an online program that is the NEW standard for birth prep and recovery, changing postpartum care and the way women are preparing for their births for all. #novaginaleftbehind

Items mentioned in this episode include:

Dr. Marcy’s Instagram: https://www.instagram.com/thedowntheredoc

Dr Marcy’s Website: https://www.marcycrouch.com/

To learn more about Ashley and view full show notes, please visit the full website here: https://jen.health/podcast/105

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!