Episode 166 – The 10 Commandments of Exercises for Men Over 40, 50, 60, and Beyond

You don’t wake up 300 pounds overnight. But one day, you walk into a store, try on a triple XL shirt… and it doesn’t fit. That was James Rice’s moment. The moment he realized his health had quietly spiraled out of control.But what followed wasn’t just a weight loss journey—it was a complete reinvention.In this episode, James opens up about what really led to his transformation at 52 years old. A career-ending injury. Divorce. Losing his business. Facing down diabetes. And the hardest part? Admitting he needed help.James went from nearly 300 pounds to stepping on stage at 150 pounds, shredded, and winning a national transformation contest affiliated with Arnold Schwarzenegger. But what made his story powerful wasn’t just the fat loss. It was what he gained along the way: energy, purpose, confidence, and a reason to lead others.We talk about the raw realities of starting over in midlife, setting new boundaries, breaking a sugar addiction, and how becoming “selfish” with your health might be the most selfless thing you can do for your family.This one hits deep, especially for guys who think it’s too late to turn things around.James proves it never is.Timestamps:08:05 - Childhood, sugar, and the slow creep of weight gain10:18 - The knee injury that became an excuse13:18 - Life at 23-4016:41 - Setting boundaries with work, family, and health22:10 - The Miami Beach wake-up call and a shirt that didn’t fit28:10 - The sugar detox nightmare and early struggles35:07 - What the first 12 weeks of workouts really looked like38:50 - From gym member to bodybuilding competitor40:46 - How he lost weight during COVID46:14 - Competition day and the supportive community52:12 - Meeting Arnold Schwarzenegger and finding purpose56:17 - The importance of community in transformation1:01:06 - James's books: "Transform Yourself" and "The 100 Pound War"💪 Want to lose 100 pounds—or just feel like yourself again?🚨 JOIN THE TRIBE 🚨You don’t need to figure it out alone.Join the Over 40 Alpha Brotherhood and get:- Follow-along workouts for men in your 40s, 50s, and 60s- Easy, no-BS nutrition plans- Weekly coaching calls + private Facebook community- Mental health tools, mobility routines, and real accountability👉 Start your transformation for just $1: www.over40alpha.com 📚 James’ Books:- Transform Yourself: A Pump Club Story – How a regular guy stepped on stage after losing 100 pounds- The 100 Pound War – Lessons, mindset shifts, and raw reflections for anyone trying to take their life back🚨 LIMITED-TIME OFFER! 🚨 Alpha Max Test 3D Plus is back—better, stronger, and in high demand. Stock is running low, and once it’s gone, it’s gone! Order now to lock in your 50% discount and start your transformation today!Get it here: https://funksupplementshop.com/product/alpha-max-test-3d-ultimate-testosterone-booster/ Subscribe and Listen on iTunes: https://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685 Listen to This Episode on Your Favourite Podcast...

You could be spending hours in the gym every week, following whatever trendy routine is making the rounds, but if these foundational movements aren't in your arsenal, you're wasting your time and setting yourself up for injury.Today, on my 56th birthday, I'm giving you the gift of the 10 non-negotiable exercises every man over 40 MUST incorporate for true functional strength, mobility, and the physique you want.These aren't just random movements—they're the cornerstone exercises that build a bulletproof body as you age. The ones that fight sarcopenia, help you maintain independence and keep you moving pain-free well into your 70s and beyond.Timestamps:01:00 Why men over 40 need specific exercise selection03:27 #1: Goblet squat - the ultimate lower body movement07:38 #2: Incline dumbbell chest press for upper chest mass12:00 #3: Burpees - the non-negotiable total body exercise18:07 #4: Single-leg deadlift for balance23:13 #5: Kettlebell swing - the testosterone-fueling movement28:25 #6: Parallel bar dips for triceps mass and shoulder stability33:50 #7: Seated incline dumbbell curls for bicep development39:58 #8: Barbell rows for back density and posture44:02 #9: Lunges - all variations for lower body symmetry47:08 #10: Pull-ups - the true test of upper body strength52:25 BONUS: Anti-rotation and rotational core exercises🚨 BIRTHDAY SPECIAL! 🚨 Ready to transform your physique with these 10 essential exercises? Join over 10,000 men in the Over 40 Alpha Brotherhood for just $1 and get follow-along workouts that incorporate all these movements properly.👉 Get started here: https://www.over40alpha.com/🚨 LIMITED-TIME OFFER! 🚨 Alpha Max Test 3D Plus is back—better, stronger, and in high demand. Stock is running low, and once it's gone, it's gone! Order now to lock in your 50% discount and start your transformation today!Get it here: https://funksupplementshop.com/product/alpha-max-test-3d-ultimate-testosterone-booster/Subscribe and Listen on iTunes:&nbsp;https://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685&nbsp;Listen to This Episode on Your Favourite Podcast Channel: www.over40alphapodcast.comYour support of the Over 40 Alpha Podcast helps to spread the word and ultimately change the lives of men worldwide over 40, 50, and 60 who struggle with health and fitness.I want to give a MASSIVE thanks to everyone stepping up and leaving 5-star reviews.Please Review and Share the Podcast Here:Drop that 5-star review.https://podcasts.apple.com/us/podcast/the-over-40-alpha-podcast/id1446632685Connect with Funk Roberts:&nbsp;Website - &nbsp;https://www.over40alpha.com/Instagram -<a...

Ever feel like you're crushing it in one part of your life… but totally lost in another?Maybe your career’s on point, but your health is falling apart. Or your workouts are solid, but your relationships feel flat. Or maybe you’ve hit 50, and suddenly you’re wondering, “What’s my purpose now?”This episode is your guide to getting clear.I sat down with Bernie Borges—67 years young, healthy, thriving, and straight-up radiating wisdom—to break down the five pillars every man needs to focus on to build a life of true fulfillment.Bernie’s not just talking theory—he’s lived it. Husband, father, podcaster, business leader, and founder of Thrive Media, he’s stacked up decades of wins, failures, pivots, and aha moments. And he’s now on a mission to help men like you find clarity and purpose at every stage of life.This convo hit hard. Real talk about loneliness, the power of male friendships, how to know if you’re actually fulfilled or just coasting, and how to make changes that last.This one’s a mindset shift. Don’t miss it.Timestamps:&nbsp;09:52 Bernie's origin story and journey to the five pillars12:32 Why health and fitness are separate pillars17:00 #1: Relationships pillar19:39 How to develop meaningful male friendships25:07 #2: Fitness pillar for functionality and self-esteem29:01 Bernie's tree incident: how fitness saved him from injury33:09 #3: Health pillar: physical and mental health connection38:10 Finding a confidant for mental health support43:48 #4: Career pillar50:44 Fulfillment vs happiness55:35 Career fulfillment after retirement59:20 #5: Legacy pillar: defining your impact1:03:10 Bernie's non-negotiables for a fulfilling life1:10:45 Final thoughts and key takeaways🚨 JOIN THE TRIBE 🚨You’ve got five pillars to build, but you don’t have to build them alone.Inside the Over 40 Alpha Brotherhood, we hit every single one:- Follow-along workouts tailored for your body over 40- Easy-to-follow nutrition (no calorie counting!)- Mental and physical recovery routines- A private brotherhood of men on the same mission- Weekly coaching calls with me to keep you locked inIt’s all there—and your first month is just $1.👉 Get started here: www.over40alpha.com&nbsp;💥 Want to train with me every day? Click play and follow along. Need meals that boost T and burn fat? We’ve got ‘em. Want a tribe of men who’ve got your back? You’re already late.🚨 LIMITED-TIME OFFER! 🚨 Alpha Max Test 3D Plus is back—better, stronger, and in high demand. Stock is running low, and once it’s gone, it’s gone! Order now to lock in your 50% discount and start your transformation today!Get it here: https://funksupplementshop.com/product/alpha-max-test-3d-ultimate-testosterone-booster/&nbsp;Subscribe and Listen on iTunes:&nbsp;https://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685&nbsp;Listen to This Episode on Your Favourite Podcast Channel: www.over40alphapodcast.comYour support of the Over 40 Alpha Podcast helps to spread the word and ultimately

Think your fat loss problem is all about workouts and meal plans?It’s not.You could be crushing every training session. Eating clean. Hitting your macros like a boss. But if your sleep sucks, you’re leaving results on the table—guaranteed.Today, I break down what’s possibly the biggest missing link in your fat loss journey: quality sleep.And no, I’m not talking about just “going to bed early.” I’m talking about true recovery sleep. The kind that balances your hormones, melts belly fat, and ramps up testosterone, all while you’re dead to the world under blackout blinds.Timestamps:00:00 Introduction10:45 My personal transformation story with sleep optimization20:23 The impact of sleep on cortisol levels and belly fat28:12 Sleep and insulin resistance explained30:29 How to keep our cortisol levels in check36:50 How deep sleep improves testosterone levels47:07 The difference between sleep quantity vs quality50:16 Deep sleep vs REM sleep benefits57:37 How to assess your sleep quality with tracking devices1:02:15 Creating the perfect sleep environment for fat lossEpisode Sponsors🚨 SPECIAL OFFER! 🚨 Give your sleep quality a boost with Alpha Sleep Shred—clinically formulated to enhance deep sleep, increase recovery, and promote fat burning while you rest.👉 Get 10% OFF Alpha Sleep Shred here: Use code FUNK10 at https://funksupplementshop.com/Ready to transform your physique and health? Join over 10,000 men in the Over 40 Alpha Brotherhood for just $1. Get follow-along workouts, nutrition coaching, and a supportive community to help you reach your goals.Get started here: https://www.over40alpha.com/🚨 LIMITED-TIME OFFER! 🚨 Alpha Max Test 3D Plus is back—better, stronger, and in high demand. Stock is running low, and once it’s gone, it’s gone! Order now to lock in your 50% discount and start your transformation today!Get it here: https://funksupplementshop.com/product/alpha-max-test-3d-ultimate-testosterone-booster/&nbsp;Subscribe and Listen on iTunes:&nbsp;https://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685&nbsp;Listen to This Episode on Your Favourite Podcast Channel: www.over40alphapodcast.comYour support of the Over 40 Alpha Podcast helps to spread the word and ultimately change the lives of men worldwide over 40, 50, and 60 who struggle with health and fitness.I want to give a MASSIVE thanks to everyone stepping up and leaving 5-star reviews.Please Review and Share the Podcast Here:Drop that 5-star review.https://podcasts.apple.com/us/podcast/the-over-40-alpha-podcast/id1446632685Connect with Funk...

Ever feel like your workouts just aren’t delivering the same results anymore? You’re training hard, lifting heavy, and doing everything “right,” but somehow, progress stalls. Strength fades. Recovery slows. And your joints? Yeah, they’re not loving it either.Here’s the truth: it’s not your age—it’s your approach.That’s why I brought in Nick Nilsson, aka The Mad Scientist of Muscle. This guy has spent decades reinventing the way we build muscle, train smart, and stay strong—especially as we get older. His Return to Prime system isn’t about grinding yourself into the ground. It’s about training smarter, not harder, by optimizing the four key systems that fuel muscle growth.I put his method to the test, and let me tell you—it humbled me in the best way possible. This workout forced my body to adapt in ways I didn’t even think were possible.Timestamps:09:29 Nick's origin story and fitness background21:00 How Nick created his "best exercises you've never done" brand28:48 The inspiration behind the Return to Prime program33:36 Phase 1: Angiogenesis training for rebuilding circulation46:08 Phase 2: Connective tissue training and hydraulic circulation1:00:14 Phase 3: Hyperplasia training for increasing muscle fiber numbers1:10:30 Phase 4: Nervous system efficiency and activation training1:24:42 Nutrition recommendations for each training phase1:32:10 Final thoughts: Have fun whith training!Mentioned Resources:Mad Scientist of Muscle website: https://www.madscientistofmuscle.com/&nbsp;The Best Exercises You've Never Heard Of: https://www.fitstep.com/2/the-best-exercises-index/index.htm&nbsp;Return to Prime: https://www.fitstep.com/2/return-to-prime/index-story.htm&nbsp;🚀 Want to train smarter and build muscle without burnout? Optimize your performance with Alpha Creatine Monohydrate—proven to support strength, endurance, and recovery. 👉 Get Alpha Creatine Monohydrate Here: https://funksupplementshop.com/product/alpha-creatine-monohydrate-powder/🚨 LIMITED-TIME OFFER! 🚨 Alpha Max Test 3D Plus is back—better, stronger, and in high demand. Stock is running low, and once it’s gone, it’s gone! Order now to lock in your 50% discount and start your transformation today!Get it here: https://funksupplementshop.com/product/alpha-max-test-3d-ultimate-testosterone-booster/&nbsp;Subscribe and Listen on iTunes:&nbsp;<a href="https://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685" rel="noopener noreferrer"...

Creatine might be the most powerful supplement you're not taking.As men, we start losing muscle mass in our 30s, our energy levels drop, recovery gets harder, and even our mental sharpness begins to fade. But what if one simple supplement could help combat all these age-related challenges?In this episode, I share how creatine is becoming recognized as a game-changer, specifically for men over 40. You'll learn how this naturally occurring compound can help preserve muscle, enhance recovery, boost brain function, and even support your heart health.Plus, I'll cut through the marketing hype to reveal exactly how to use creatine for maximum results, debunk persistent myths about side effects, and tell you which type of creatine actually delivers on its promises.Timestamps:06:13 What is creatine, and how does it work in the body?09:36 How creatine powers your muscles and brain13:55 Creatine for muscle preservation and fighting sarcopenia18:38 Using creatine for performance vs. muscle building20:18 How creatine boosts energy and metabolism22:22 Creatine's surprising benefits for brain health and mood27:11 How to take creatine for maximum results34:06 When to take creatine: pre or post-workout?38:05 Debunking creatine myths44:42 How to choose the right creatineReady to take your muscle growth, strength, and mental sharpness to the next level? Fuel your muscles and mind with Alpha Creatine Monohydrate—the most trusted supplement proven by science. Get yours today, and start performing at your absolute peak!👉 Order Alpha Creatine Monohydrate Now!: https://funksupplementshop.com/product/alpha-creatine-monohydrate-powder/&nbsp;🚨 LIMITED-TIME OFFER! 🚨 Alpha Max Test 3D Plus is back—better, stronger, and in high demand. Stock is running low, and once it’s gone, it’s gone! Order now to lock in your 50% discount and start your transformation today!Get it here: https://funksupplementshop.com/product/alpha-max-test-3d-ultimate-testosterone-booster/&nbsp;Subscribe and Listen on iTunes:&nbsp;https://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685&nbsp;Listen to This Episode on Your Favourite Podcast Channel: www.over40alphapodcast.comYour support of the Over 40 Alpha Podcast helps to spread the word and ultimately change the lives of men worldwide over 40, 50, and 60 who struggle with health and fitness.I want to give a MASSIVE thanks to everyone stepping up and leaving 5-star reviews.Please Review and Share the Podcast Here:Drop that 5-star review.https://podcasts.apple.com/us/podcast/the-over-40-alpha-podcast/id1446632685Connect with Funk Roberts:&nbsp;Website - &nbsp;<a href="https://www.over40alpha.com/" rel="noopener...

Your doctor says you need blood pressure meds, but do you really?Most men assume managing hypertension means avoiding salty foods and taking whatever prescription the doctor hands them. But what if that’s only part of the story? What if the real causes of high blood pressure—and the best ways to fix it—are things no one is talking about?In this episode, I’m diving into the truth about high blood pressure, the real reasons your numbers might be creeping up, and the lifestyle changes that can lower it naturally.&nbsp;Plus, I’ll break down the key differences between high blood pressure and high cholesterol—two conditions that get lumped together but aren’t the same thing.Timestamps:00:00 Introduction00:48 My personal blood pressure story with my doctor04:53 What is high blood pressure and how is it measured?07:52 What causes high blood pressure?14:47 Primary vs secondary hypertension17:57 Success stories from the Over 40 program24:29 How high blood pressure differs from high cholesterol30:28 The connection between cholesterol and blood pressure33:00 Can you have one condition without the other?34:11 How to control both conditions naturally🚨 LIMITED-TIME OFFER! 🚨 Alpha Max Test 3D Plus is back—better, stronger, and in high demand. Stock is running low, and once it’s gone, it’s gone! Order now to lock in your 50% discount and start your transformation today!Get it here: https://funksupplementshop.com/product/alpha-max-test-3d-ultimate-testosterone-booster/&nbsp;Subscribe and Listen on iTunes:&nbsp;https://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685&nbsp;Listen to This Episode on Your Favourite Podcast Channel: www.over40alphapodcast.comYour support of the Over 40 Alpha Podcast helps to spread the word and ultimately change the lives of men worldwide over 40, 50, and 60 who struggle with health and fitness.I want to give a MASSIVE thanks to everyone stepping up and leaving 5-star reviews.Please Review and Share the Podcast Here:Drop that 5-star review.https://podcasts.apple.com/us/podcast/the-over-40-alpha-podcast/id1446632685Connect with Funk Roberts:&nbsp;Website - &nbsp;https://www.over40alpha.com/Instagram - https://www.instagram.com/funkrobertsfitnessFacebook - https://www.facebook.com/funkrobertsfitnessFunk’s book ‘Nutrition for Men Over 40’ - <a...

In this episode, I’m breaking down the real story behind cholesterol—what your doctor probably isn’t telling you, how it actually impacts your testosterone levels, and why blindly following outdated advice could be sabotaging your health.I’ll explain the difference between good and bad cholesterol, why your total cholesterol number doesn’t tell the full story, and how you can take control of your health using the latest research—without unnecessary medications.Plus, I’ll give you the exact steps to optimize your cholesterol naturally so you can boost testosterone, lose fat, and stay strong as you age.&nbsp;If your doctor has ever told you that your cholesterol is too high, you need to hear this before making any decisions.Timestamps:01:13 The member's question - two types of LDL?05:36 Understanding HDL (the good cholesterol)10:04 Understanding LDL (the bad and not-so-bad cholesterol)13:53 The cholesterol controversy - outdated vs. modern science16:29 How statins impact testosterone levels18:04 Focusing on the ratio, not just the total number30:12 How to have an informed conversation with your doctor33:11 The role of healthy fats in cholesterol management38:51 Origins of the cholesterol misinterpretation🚨 LIMITED-TIME OFFER! 🚨 Alpha Max Test 3D Plus is back—better, stronger, and in high demand. Stock is running low, and once it’s gone, it’s gone! Order now to lock in your 50% discount and start your transformation today!Get it here: https://funksupplementshop.com/product/alpha-max-test-3d-ultimate-testosterone-booster/&nbsp;Subscribe and Listen on iTunes:&nbsp;https://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685&nbsp;Listen to This Episode on Your Favourite Podcast Channel: www.over40alphapodcast.comYour support of the Over 40 Alpha Podcast helps to spread the word and ultimately change the lives of men worldwide over 40, 50, and 60 who struggle with health and fitness.I want to give a MASSIVE thanks to everyone stepping up and leaving 5-star reviews.Please Review and Share the Podcast Here:Drop that 5-star review.https://podcasts.apple.com/us/podcast/the-over-40-alpha-podcast/id1446632685Connect with Funk Roberts:&nbsp;Website - &nbsp;https://www.over40alpha.com/Instagram - https://www.instagram.com/funkrobertsfitnessFacebook - https://www.facebook.com/funkrobertsfitnessFunk’s book ‘Nutrition for Men Over 40’ - <a...

Get $100 off the Toxin Test &amp; Talk at http://mdlifespan.com/funk&nbsp;&nbsp;Toxins are all around us—even where we least expect them. Our guest, Dr. Paul Savage, reveals that a staggering 80% of the 144,000 environmental toxins are inside our homes. From the cleaning products we use to our food and air, our daily lives are filled with exposure to harmful chemicals that can wreak havoc on our health.Today, we explore how these invisible threats impact your well-being and what you can do to protect yourself and your loved ones from their dangers. Dr. Paul shares his personal journey from being an overweight, unhealthy ER doctor to a leading voice in the fight against toxins.&nbsp;We are talking about the true impact of toxins on testosterone levels and the risk of chronic diseases, the myth of commercial detox programs, and the revolutionary PlasmaXchange therapy that can remove almost every toxin from the body. We’ll also discuss my toxin test results to show you why getting tested is crucial.Tune in for immediate steps you can take today to reduce your exposure to toxins and protect your physical and mental health.Timestamps:09:35 Dr. Savage's medical background and transition to detoxification&nbsp;16:16 The myth of commercial detoxes: why most detoxes don’t work23:42 Common toxins in your home and environment&nbsp;29:04 How toxins impact our health34:25 Top 5 toxins in your environment: beware of microplastics37:27 Glyphosate: sources and health impact39:43 Lead and mercury&nbsp;42:52 BPA and mold toxins&nbsp;44:51 Impact of toxins on weight loss48:54 Mental health and toxins51:35 Immediate steps to reduce toxins56:21 PlasmaXchange: a plasma exchange protocol for the ultimate detox1:04:20 Interpreting toxin test results and taking actionSubscribe and Listen on iTunes:&nbsp;https://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685&nbsp;Listen to This Episode on Your Favourite Podcast Channel: www.over40alphapodcast.comYour support of the Over 40 Alpha Podcast helps to spread the word and ultimatelychange the lives of men worldwide over 40, 50, and 60 who struggle with health and fitness.I want to give a MASSIVE thanks to everyone stepping up and leaving 5-star reviews.Please Review and Share the Podcast Here:Drop that 5-star review.https://podcasts.apple.com/us/podcast/the-over-40-alpha-podcast/id1446632685Connect with Dr. Paul Savage:Website - https://mdlifespan.com/&nbsp;YouTube - https://www.youtube.com/@mdlifespan&nbsp;LinkedIn - https://www.linkedin.com/company/mdlifespan&nbsp;Instagram - <a href="https://www.instagram.com/mdlifespan/"...

Unaddressed trauma can hinder personal growth and fulfillment, especially for men over 40. From childhood events and family struggles to emotional pain, these burdens often resurface later in life and can lead to self-sabotage, poor health, and strained relationships.In this episode, Dimitri Giankoulas shares his story of confronting his past, healing from trauma, and rebuilding his life. Dimitri is a certified personal trainer, performance nutrition specialist, and entrepreneur and has been in the fitness industry since 1997.He opens up about growing up without a father and how his struggles shaped his worldview, especially his ideas on family and success. Dimitri also reveals how he navigated the near-collapse of his business during the COVID-19 pandemic and how reconciling with family brought him peace.&nbsp;Now focused on helping men over 40 transform their lives, Dimitri offers valuable insights on why fitness, mindset, and having a supportive community are key to personal growth.Tune in to hear how Dimitri turned his struggles into strength and how you can apply his lessons to your own transformation.Timestamps:08:21 Childhood struggles and finding solace in sports&nbsp;17:19 Overcoming adversity and building a fitness business&nbsp;34:18 Discovering his father's struggles and healing from trauma42:07 Transitioning to coaching men over 40&nbsp;46:58 Why do men need to address childhood trauma?54:16 How physical fitness helps in overcoming mental blocks55:45 The importance of transparency and a supportive community1:04:22 Finding a good coach makes all the difference&nbsp;Subscribe and Listen on iTunes:&nbsp;https://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685&nbsp;Listen to This Episode on Your Favourite Podcast Channel: www.over40alphapodcast.comYour support of the Over 40 Alpha Podcast helps to spread the word and ultimately change the lives of men worldwide over 40, 50, and 60 who struggle with health and fitness.I want to give a MASSIVE thanks to everyone stepping up and leaving 5-star reviews.Please Review and Share the Podcast Here:Drop that 5-star review.https://podcasts.apple.com/us/podcast/the-over-40-alpha-podcast/id1446632685Connect with Dimitri Giankoulas:YouTube: https://www.youtube.com/channel/UCgMVJF7LjdK1B8rqyIqIjHg&nbsp;Instagram: https://www.instagram.com/coach__dimitri/&nbsp;&nbsp;Facebook: https://www.facebook.com/Dimitri.Giankoulas/&nbsp;Connect with Funk Roberts:&nbsp;Website - &nbsp;https://www.over40alpha.com/Instagram -<a