#77 - How To Build Muscle - Paddy Maher + The Importance of Protein Quality and Is HYROX healthy? Strength & Conditioning Coach

My guest today is Garrett Kramer. He's a former hockey and golf player, multi-time author, and coach to high-level athletes, coaches, actors, and leaders in general. This was a fascinating conversation and offered a very unique perspective on a subject that I think will resonate, particularly as it relates to high performance in sport, business, and life more broadly.We take a deep dive into Garrett's work, his principles and philosophies, and how we can apply them to our lives and careers. We get into the nitty-gritty of ego - how it can hinder performance - and explore what it truly means to find out who we are. We look at the essence of coming home to our true selves so that we can perform at a higher level.I really think you'll enjoy this episode - I certainly did. I'm already looking forward to having Garrett back on the show again in the future because I enjoyed this one so much.Btw if you’re struggling to stick to healthy habits you can claim one of onehundred free Indiip VIP months by heading to indiip.com/podcastOh and Bear Bar, make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Fully Timestamped Chapter List00:00 Trailer & Introduction: Garret Kramer07:15 Understanding True Self14:16 The Intersection of Sports and Self-Discovery19:50 The Nature of Excellence24:19 Distractions from Knowing Self30:43 The Illusion of Material Success41:18 Dating, Relationships and Ego50:29 Self-Knowledge & Regrets of The Dying59:27 Developing Intuition & Discernment01:09:25 Understanding Consciousness and Existence01:19:03 Understanding Ego and Anxiety in Performance01:21:39 The Nature of Self and Acceptance01:29:47 Practical Insights for Self-Discovery01:33:51 Insecurity as a Reminder of True Self01:43:55 The Role of Criticism and Blame in Growth01:54:19 Introduction and Gratitude01:54:43 Tools for Life Improvement***LINKS***Garret’s Website:http://bit.ly/4ntU7czCheck out indiip for free:https://bit.ly/indiippodcast15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj

I really think creativity is going to be the most important skill to develop in this new age we’re entering. Here are my top 10 ways to be more creative and come up with more ideas. Btw if you’re struggling to stick to healthy habits you can claim one of onehundred free Indiip VIP months by heading to indiip.com/podcastOh and my first ever sponsor Bear Bar, make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.***LINKS***Check out indiip for free:https://bit.ly/indiippodcast15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj

Back by popular demand, thank you for all the questions. Check out the chapter list for full topic list. Btw if you’re struggling to stick to healthy habits you can claim one of onehundred free Indiip VIP months by heading to indiip.com/podcastOh and my first ever sponsor Bear Bar, make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Fully Timestamped Chapter List00:00 Introduction to the AMA Episode00:53 Exploring Morning Routines18:21 Unusual Food Experiences26:48 Death Row Meal Preferences29:52 Hyrox Pro Preparation31:49 Imagining Life as a Woman35:02 Pre-Workout Drink Concoction36:07 Nutritional Strategies for Endurance Training37:01 Life-Changing Decisions: Quitting for Freedom41:05 Productivity Hacks: Tools for Success44:59 Mental Health Check-In: Finding Stability01:00:28 Essential Habits for a Fulfilling Life01:05:48 Reality TV Reflections: Personal Insights01:09:51 Podcast Growth and Future Plans01:11:45 Impactful Advice and Personal Growth01:17:28 Nutrition Philosophy and Dietary Choices01:22:18 Career Aspirations and Coaching Dreams01:28:34 Starting a Podcast: Tips and Insights01:33:01 Beliefs on Life After Death01:45:35 Understanding Attachment Styles and Relationships***LINKS***Check out indiip for free:https://bit.ly/indiippodcast15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj

Kade Kendall - last week’s wildly popular guest - returns with part two of his transformation. We pick up exactly where we left off: Kade’s rock-bottom moment. Kade shares how he went from strength to strength, ultimately building a fitness business empire. We unpack what makes him a standout businessman and gym owner, an unwavering vision, a belief that he’s destined for great things, clear goals for the future, and practical advice for anyone starting a first - or second! - business. We dip into training too, if he only had 20 minutes a day, what would Kade do and why? He talks through his current training plan, nutrition, and the five habits he can’t live without.It’s a fantastic end to two really enjoyable weeks getting to know someone who’s built something special. Kade Kendall is an entrepreneur, coach, and the owner of the highly successful Transformation Unit 247 gym in Barrow-in-Furness.Btw if you’re struggling to stick to healthy habits you can claim one of onehundred free Indiip VIP months by heading to indiip.com/podcastOh and my first ever sponsor Bear Bar, make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Please enjoy my conversation with Kade Kendall.Fully Timestamped Chapter List00:00:00 Trailer Intro for Kade Kendall Part 2 00:00:41 Rock Bottom Turning Point 00:08:47 Back to Personal Training & Early Coaching 00:13:24 The Vision & Planning the Gym 00:21:40 Building Your Circle & Team 00:23:25 Cutting Out Toxic People & Adult Friendships 00:32:36 Keeping the Gym Fresh & Continuous Investment 00:36:01 Indiip Habit Tracker 00:37:22 The Goal for Transformation Unit 00:42:09 Planning Delays, Competitors & Opening Strategy 00:48:40 Turning Challenges into Opportunities 00:59:49 Running a 24/7 Gym, Staffing & Switching Off 01:12:04 Advice for Starting a Second Business 01:15:25 Competition Website with Siobhan Brooke 01:22:02 20-Minute Daily Workout Plan 01:41:39 Current Weight, Macros & Protein 01:49:57 Five Habits 01:52:21 Where to Find Kade***LINKS***Kade’s Instagram:https://bit.ly/45zLXIfHabit tracking - Claim one of onehundred free Indiip VIP months:https://bit.ly/indiippodcast15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj

Disclaimer: This episode contains references to drug use. Neither the guest or I recommend the use of illegal drugs, the content found in this episode is not medical advice and should only be viewed as a discussion.Today’s guest is Kade Kendall; entrepreneur, coach, and the owner of the highly successful Transformation Unit 247 gym in Barrow-in-Furness.This was a powerful and honest conversation with a high-performing businessman who has also competed at a top level in bodybuilding.We explored Kade’s journey from his early school years, dealing with bullying and body image issues, as well as his struggles with dyslexia. Despite those challenges, he found a way out through sport; whether it was golf, football, or cricket.In one of the most raw parts of the interview, Kade opens up; publicly for the first time; about the lowest point in his life, in the hope that it might support others facing similar challenges.We dive into themes around bodybuilding, mental health, emotions, and what it really takes to perform at a high level.The full chapter list is available below and very precise, so feel free to jump to any section that catches your interest.Btw if you’re struggling to stick to healthy habits you can claim one of onehundred free Indiip VIP months by heading to indiip.com/podcastOh and my first ever sponsor Bear Bar, make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Please enjoy my conversation with Kade Kendall.Fully Timestamped Chapter List00:00:00 Intro Trailer for Kade Kendall00:01:15 Kade’s Journey00:05:57 Early Years: Body Image, Genetics & Bullying00:12:09 Sporting Talent, Cricket & Golf with Grandad00:18:45 Family Support, Dad’s Tough Upbringing & Discipline00:25:05 Leaving School for Golf, Private Tuition & Rapid Rise00:31:10 La Manga, Reality Check & Self-Doubt00:36:33 Cars, Nightlife & Drifting from Golf (Fast & Furious Era)00:40:55 Time, Patience & Growth: What I Needed to Hear00:47:47 Grandad, Quitting Golf & Family Reactions00:52:50 Sponsor: Indiip Habits Tool00:54:09 First Gym Visit, Obsession & Early Gains01:03:24 Meeting Joe Walker & Deciding to Compete01:21:55 Bodybuilding Classes, Overalls & Peaking Strategy01:36:20 Steroids & TRT: Use, Risks, and Thoughts02:05:11 Mentoring & Coaching Reputation02:11:01 Behind the Scenes: Anxiety, Panic & Breaking Point02:28:31 CK Levels, The Body Under Stress & Hospital Checks02:35:04 Injury, Release Work & Recovery02:45:11 Processing Emotions & Gratitude02:54:08 Closing Reflections02:56:25 Outro & Indiip Reminder***LINKS***Kade’s Instagram:https://bit.ly/45zLXIfHabit tracking - Claim one of onehundred free Indiip VIP months:https://bit.ly/indiippodcast15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj

Today I’m joined by Matt Bennett; author of six books, former psychotherapist, and founder of OptimalHRV.com. After experiencing great results with the Optimal HRV app, I reached out to Matt, and we ended up diving deep into the science and practice of heart-rate variability.Whether you’re completely new to HRV or a seasoned athlete seeking marginal gains, understanding what those numbers on your wearable really mean is crucial. In this conversation we unpack the fundamentals, share the most effective ways to boost HRV (including the evening routines that have transformed my own scores), and highlight the pitfalls to avoid.It’s a fascinating, insight-packed chat. Btw if you’re struggling to stick to healthy habits you can claim one of onehundred free Indiip VIP months by heading to indiip.com/podcastOh and my first ever sponsor Bear Bar, make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Please enjoy my conversation with Matt Bennett.Fully Timestamped Chapter List00:00:00 Intro, HRV in Mental Health & Episode Setup 00:00:51 Matt’s Journey: From Therapist to HRV Advocate 00:05:37 HRV 101: Physiology, Flexibility & the Vagus Nerve 00:16:40 Wearables, Accuracy & Designing HRV Protocols 00:23:09 Jason’s HRV Experiment: Sleep, Breathing & Biofeedback 00:32:33 Creating the Optimal HRV App & Accessibility 00:38:18 HRV Best Practices for Athletes 00:47:49 Age, Genetics & Long-Term HRV Trends 00:55:14 HRV as a Health Marker: Biomarkers, Early Warning & Illness 01:09:06 Interpreting Daily Patterns & Recovery Signals 01:17:09 Boosting HRV: Movement, Sleep, Nutrition & Resonant Breathing 01:38:18 HRV for Performance, Over-Training & Pre-Event Prep 01:43:38 Matt’s Five Daily Habits for Nervous-System Health 01:49:44 Future Plans: AI Coaching & the App Roadmap 01:54:35 Contact Details & Closing Remarks***LINKS***Optimal HRV:https://bit.ly/4m7E2JmHabit tracking - Claim one of onehundred free Indiip VIP months:https://bit.ly/indiippodcast15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj

My guest today is Paddy Maher, a returning guest on the podcast and a highly regarded/experienced strength and conditioning coach. In this episode, we cover a ton of topics, from building muscle effectively, achieving calorie surpluses, and understanding protein quality, to mastering Hyrox with different strategies drawn from our personal experiences. We also touch on essential elements of performance, such as hydration, conditioning, speed, and power, as well as how athletes in team sports should structure their training week. Paddy answers common questions such as when exercises turn catabolic, the benefits and risks of deep squatting, the appropriate use of training to failure, and whether consuming 4,000 calories daily can be healthy. Additionally, we explore the advantages of being highly carb-adapted, and Paddy shares his top five essential habits for life. It was a fascinating deep dive into topics I could talk about endlessly. Paddy’s expertise really shines through, and I’m sure you’ll enjoy this conversation as much as I did.Btw if you’re struggling to stick to healthy habits you can claim one of one hundred free Indiip VIP months by heading to indiip.com/podcastOh and my first ever sponsor Bear Bar, make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Fully Timestamped Chapter List00:00:00 Is Hyrox Healthy? 00:02:43 Guest Introduction & Welcome Back 00:03:01 How to Build Muscle: Calorie Surplus, Protein & Training 00:06:25 Eating More Calories without Gaining Fat 00:08:59 Miscounting Laps in Hyrox & Psychological Challenges 00:11:12 Comparing CrossFit and Hyrox Experiences 00:15:02 Hydration Strategies for Hyrox & Endurance Events 00:17:23 Why Hyrox Improves Running Performance 00:19:41 Training on Consecutive Days: Strength vs Conditioning 00:22:51 Are Short Intervals and Sprinting Useful for Hyrox? 00:26:00 Energy Systems: Aerobic vs Sprint Training 00:29:17 Speed & Conditioning for Team Sports 00:32:49 Power Training Explained: Velocity & Force 00:34:48 Catabolic vs Anabolic Exercises & Rowing for Muscle Growth 00:39:27 Muscle Building without Eccentric Contraction 00:43:48 Bench Press: Flat Back vs Arched Back? 00:49:41 Squat Depth: Deep Squats vs Quarter Squats 00:53:35 Mobility vs Flexibility & the 8-Minute Squat Challenge 00:55:17 When Should You Train to Failure? 01:00:36 Protein Quality, Quantity & Leucine Trigger 01:07:20 Using Processed Carbs to Hit Calorie Goals 01:11:49 Is Eating 4,000 Calories a Day Healthy? 01:16:07 Why High-Calorie Diets Help Manage Cheat Days 01:19:24 Importance of Social Connection & Switching Off 01:21:36 Thoughts on AI in Coaching & Training 01:24:15 Paddy's Top 5 Essential Life Habits 01:28:08 Upcoming Goals & Competitions 01:28:58 Where to Find Paddy on Social Media 01:29:30 Outro & Sponsor Message***LINKS***#028 - Paddy Maher - How to Carb Load Without Gaining Fathttps://open.spotify.com/episode/3uqysekbPDhBCWXyGiC96W?si=hL0GUjddR0qmrumwqdzICwPaddy’s Websitehttps://bit.ly/4g55IvPPaddy’s Instagramhttps://bit.ly/4g9AXGcHabit tracking - Claim one of one hundred free Indiip VIP months:https://bit.ly/indiippodcast15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj

My guest today is Gaz McNamara - a former British Army Search Team Commander, PTI and Exercise Rehab Instructor who represented the forces in triathlon and athletics, and now holds a Guinness World Record plus multiple HYROX podiums. Since leaving the military he’s founded Plug-In Rehab and the Red On Group, giving coaches and athletes direct access to world-class clinicians while still chasing his own performance goals. Gaz and I had an awesome chat about his military background, the positives and negatives of a highly routinised life, the reality of bomb disposal, and some of the hairiest moments during Gaz’s deployments in Iraq & Afghanistan. We talk about loss, grief, Gaz’s experience in therapy, masculinity, Hyrox, and we also discuss his businesses, including the RedOn Testing and Performance Centre. This was a really interesting chat with a great guy, and I’m sure you’re going to love it as much as I did.Access my free habit building community! 👇 DM me on Instagram (@awakenoutofjason) https://bit.ly/3RAkKQj with the word HABIT to request access.I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Fully Timestamped Chapter List00:00:00 Intro & Gaz’s Military Background 00:04:54 Joining at 16 & First Deployments 00:09:40 Routines, Discipline & Habit Building 00:15:26 Bomb Disposal Role & Clearance Operations 00:25:24 Military Training Mindset & HYROX Parallels 00:31:03 Loss, Grieving & Therapy 00:35:16 Modern Masculinity & Emotional Expression 00:38:48 Fitness, Confidence & HYROX Community 00:44:02 Media vs Reality of Iraq & Afghanistan 00:50:24 Sleeping Under Fire & Long-Term Effects 01:04:35 UK Military Readiness & Future Warfare 01:09:55 US Alliance & Geopolitics 01:14:25 Redon Testing & What Makes a Good HYROX athlete 01:22:36 Common HYROX Injuries & Rehab 01:28:11 Competition Mindset & HYROX Buzz 01:32:13 HYROX World Championships Performance 01:36:23 Building HYROX-Based Businesses 01:43:13 Race Volume & Personal Best Goals 01:54:01 Creating Content Around Training & Business 01:59:02 Gaz’s 5 Habits & Closing ThoughtsGaz’s Instagram:https://bit.ly/4l0mIEG15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseAccess my free habit building community! 👇 DM me on Instagram (@awakenoutofjason) https://bit.ly/3RAkKQj with the word HABIT to request access.MY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj***LINKS***

For years, Mila Elshobary's work remained hidden due to self-doubt, perfectionism, and a harsh inner critic shaped by a strict upbringing. These days Mila shows her beautiful work off proudly. Her art has become more than just expression; it’s medicine, a mirror, and a path to healing!In this conversation, we explore the emotional and spiritual power of art, the tension between validation and authenticity, what it means to create without fear, and how generational patterns shape the way we see ourselves. Mila also shares the stories behind her most powerful pieces, including one that helped her process grief after losing her mother. I hope you enjoy the conversation.Access my free habit building community! 👇 DM me on Instagram (@awakenoutofjason) https://bit.ly/3RAkKQj with the word HABIT to request access.I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Fully Timestamped Chapter List00:00:00 Intro & Why We Should Care About Art 00:01:13 Mila’s Artistic Journey & Expression Through Art 00:02:59 Turning Point in Overcoming Self-Criticism 00:05:19 Validation, Purpose & Impact of Her Work 00:07:05 Parallels Between Art & Podcasting 00:10:25 Why Should We Care About Art? Full version 00:13:45 Jason’s Thoughts on Art & Music 00:17:45 Jason’s Emotional History With Music 00:21:57 Mila’s Harsh Upbringing & Self-Criticism 00:26:00 Growing Up in the Emirates & Moving to Egypt 00:28:33 Moving to the US & Raising Her Son 00:29:38 Showcasing Her Art: Healing & Growth Piece 00:31:44 Attachment Themes in Art & Personal Life 00:37:25 Duality of Darkness & Light Calligraphy Piece 00:44:26 “Life Begins Where Fear Ends” Calligraphy 00:46:02 Jason’s Journey With Attachment 00:52:20 Sponsor Message 00:53:36 Infinite Amethyst & Acrylic Pouring 00:55:54 Pharaonic-Inspired Art & Cultural Elements 01:01:20 Fragments of Grief & The Grey of Grief 01:05:39 Why Michigan & Healthcare Informatics 01:06:33 SoulScape Gallery & Symbolic Logo 01:07:56 Advice for Beginners in Art 01:09:22 Practical Tips & Art Materials to Start With 01:11:12 Copying, Inspiration & Artistic Authenticity 01:14:19 Frequency, Vibration & Painting Meaning 01:15:48 Mila’s Creative Process 01:17:07 Music Preferences While Painting 01:18:39 Overconsumption vs. Inner Voice 01:22:20 What Mila Would Tell Her Younger Self 01:24:27 Five Daily Habits for Life***LINKS***Mila’s Instagram:https://bit.ly/44SIqV5Mila’s Website:https://bit.ly/3ICkEFC15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseAccess my free habit building community! 👇 DM me on Instagram (@awakenoutofjason) https://bit.ly/3RAkKQj with the word HABIT to request access.MY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj

For two decades, Ciaran Avitabile climbed the corporate ladder, juggling a high-pressure software career with intense HYROX training. But everything changed the day he suffered a mini-stroke while out running with friends. That moment became a powerful turning point, prompting a total reset. He turned to breathwork - not just as a recovery tool, but as a new way of life.Now, Ciaran coaches early-stage founders and high achievers, helping them chase big goals without burning out.Our conversation covered so much of what I love talking about: entrepreneurship, performance, habits, HYROX, CO2 tolerance, recovery, Wim Hof… we even did two live breathwork exercises you can try along with us!I really enjoyed this one, and I hope you do too.Access my free habit building community! 👇 DM me on Instagram (@awakenoutofjason) https://bit.ly/3RAkKQj with the word HABIT to request access.I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Fully Timestamped Chapter List 00:00:00 Intro, Goal-Setting & First Breathwork Demo 00:06:48 Corporate Career, Burnout & Mini-Stroke Story 00:12:52 Rebalancing Life, Family Time & Stress Buckets 00:18:15 Acute vs Chronic Stress, Recovery & Micro-Breath Breaks 00:25:53 Morning Routine, 5-Minute Breath Practice & Habit Stacking 00:32:32 Breathwork for High-Achiever Productivity & Leadership Coaching 00:41:05 Burnout Warning Signs, Biometrics & Sleep Quality 00:48:55 Wim Hof, Breath Mechanics & Oxygen Delivery Science 00:54:56 CO₂ Tolerance, Recovery Breathing & Performance Protocols 01:00:12 Pre-Training Breath Holds, EPO Boost & Free-Diving Insights 01:07:06 Breathwork Risks & Trauma-Informed Safety 01:09:19 Breathwork Styles Overview & Conscious Connected Method 01:11:32 Second Breathwork Demo & Integration Guidance 01:19:21 Client Successes & Team Cohesion Outcomes 01:22:41 Startup & AI Landscape Advice for Founders 01:28:17 Five Core Daily Habits for Well-Being 01:35:32 Ultra-Marathon Goals & Zone-2 Training Talk 01:40:51 Course Launch, Contact Details & Sponsor Outro***LINKS***Ciaron’s Instagram:https://bit.ly/40cx5OaCiaron’s Website:https://bit.ly/4llZOse15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseAccess my free habit building community! 👇 DM me on Instagram (@awakenoutofjason) https://bit.ly/3RAkKQj with the word HABIT to request access.MY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj