Ep. #488: The Definitive Guide to Beta-Alanine Supplementation

Hey, Mike here. And if you like what I’m doing here on the podcast and elsewhere, and if you want to help me help more people get into the best shape of their lives, please do consider supporting my sports nutrition company, Legion Athletics, which produces 100 percent natural evidence based health and fitness supplements, including protein powders and protein bars, pre workout and post workout supplements, fat burners, multivitamins, joint support, and more.

More head over to www. legionathletics. com now to check it out and just to show how much I appreciate my podcast peeps use the coupon code MFL at checkout and you will save 10 percent on your entire order and it’ll ship free if you are anywhere in the United States. And if you’re not, it’ll ship free if your order is over a hundred dollars.

So again, if you appreciate my work and if you want to see more of it, please do consider supporting me so I can keep doing what I love like producing podcasts like this. Take this supplement and you are going to be able to train harder and you’re going to be able to gain more muscle and strength and gain more muscle and strength and you’re going to get the body you want faster.

The pitch sounds alluring. familiar, of course, it’s how many pre workout supplements and post workout supplements and muscle building supplements and others are sold, of course, and these days, many of the most popular pre workout supplements in particular contain beta alanine and spotlight it as a key component.

According to their product labels, beta alanine increases strength, power, and endurance during strength training, sprinting, and most sports. And it also appears to directly increase muscle gain, not unlike creatine, not the same way, but a similar effect. On the other hand, though, there are skeptics who claim that while beta alanine may help with sports that involve a lot of sprinting like soccer, football, and basketball, it will not help you perform better in your strength workouts, and it will not help you gain muscle faster.

Plus, these people warn that there aren’t enough studies to prove that beta alanine is safe. Who is right here? The short answer is, beta alanine can indeed help squeeze out a few more sets and reps in your workouts, and it will almost certainly help you perform better in your HIIT workout. workouts if you’re doing very high intensity stuff, but it probably is not going to directly increase your strength, although it may indeed be able to directly increase muscle gain.

And that’s what we are going to break down in today’s podcast. I’m Mike Matthews. This is Muscle for Life. And In this episode, you’re going to learn what beta alanine is, what the benefits and side effects of beta alanine are, how much beta alanine you need to take to see results, the best beta alanine supplements out there, and more.

So let’s start at the top. What is beta alanine? Simply put, it is a non essential amino acid. So what that means is beta alanine is not a necessary part of the human diet because our bodies can create it from other amino acids that we get through food. Now, these amino acids that the body cannot create are known as essential amino acids and they must be obtained directly through the diet.

Now your body primarily uses beta alanine to form a compound molecule called carnosine, which is then stored in your muscles and your brain. And it does this by combining the beta alanine with an essential amino acid known as L histidine. And one of carnosine’s roles in our body Muscles relates to the regulation of acidity levels.

When a muscle contracts repeatedly, it becomes more and more acidic, and this in turn impairs its ability to continue contracting until eventually it can no longer contract at all. And this is one of the ways that muscles become fatigued. Now, cartosine counteracts. Axis by reducing muscle acidity, thereby increasing the amount of work the muscles can do before they become fatigued and before you have to quit.

And this is one of the main reasons people supplement with Betaine. You see there are many ways a muscle can fatigue during a workout, and increased acidity is a. big one. By reducing it, you can then significantly enhance your performance. And beta alanine is popular because it gets converted into carnosine in the body, which then accumulates in the muscles, which then reduces acidity and increases your ability to continue doing work before crapping out.

This mechanism whereby beta alanine enhanced performance is similar to that of sodium bicarbonate. Sodium bicarbonate, which is just commonly known as baking soda, is a powerful base, meaning it has a high pH, and that then helps counteract the buildup of acid, which has a low pH in the muscles during exercise.

The problem with supplementation with sodium bicarbonate though, is to get a positive effect. You need to take enough that makes you shit yourself. Basically, I’ve heard that there are some topical sodium bicarbonate products that bypass that allow you to get the performance benefits without soiling your diapers.

I haven’t tried either though I haven’t tried oral or topical sodium bicarbonate because it’s most relevant to endurance athletes, and I’m not an endurance athlete. I do some cardio to sweat and burn some calories and move around and such, but I don’t really care about my wattage on the bike or my trial times on the bike or whatever.

Anyway beta-alanine beats sodium bicarbonate. Practicality because it does not upset your stomach and it doesn’t require that you ingest. Near dangerous levels to see benefits, which again is often the case with sodium bicarbonate. Now, if you’re wondering why you can’t just supplement with carnizine directly, it’s because when consumed, carnizine doesn’t make its way into your muscles intact.

Instead, it gets broken down into its constituent parts, beta alanine and L histidine, which then must be reconstituted back into carnizine. And of course you are not going to get as much carnizine in the end because there are. Losses and inefficiencies along the way. Furthermore, our bodies have plenty of free L histidine available to create carnizine.

What they’re lacking though is that beta alanine that they need. And that’s why we supplement with just beta alanine and not carnizine or beta alanine and L histidine separately. I’ll talk about benefits of beta alanine supplementation. It’s major benefits are Lie in improving muscle endurance and possibly body composition as well.

It is thought to have some potential health benefits, but the research is so preliminary at the moment that we’ll just leave it as a maybe that might be true. Pan out. But let’s talk about what we know. Let’s start with muscle endurance. So in terms of improving muscle endurance, beta alanine is clearly beneficial, but like all supplements, it is not a miracle molecule by any stretch of the imagination.

One of the best pieces of evidence in favor of beta alanine is a meta analysis that was conducted by scientists at Nottingham Trent University. And published in 2012. And in this study, the scientists combed through 15 placebo controlled double blinded studies published over the previous six years. So what they did is they found and reviewed the cream of the crop as far as studies are concerned.

on the performance enhancing effects of beta alanine. And when taken together, those studies showed that beta alanine supplementation did indeed result in a minor but statistically significant improvement in muscle endurance when the exercise duration was between one to four minutes. minutes, which is the duration that you see maybe in super setting exercises or drop setting or giant setting or cluster setting all the different ways you can string your sets out.

That in CrossFit style workouts and now it’s worth mentioning that beta alanine had almost no effect on exercise that was lasting less than a minute and tended to improve exercise performance when the exercising was going on for more than four minutes, but only by a small statistically insignificant degree.

So what we know then is beta alanine is not particularly helpful with relatively short or relatively long bouts of exercise. And this is why many weightlifters like to take beta alanine and creatine. Because creatine notably improves performance in that sub 60 second realm and slightly improves performance in that middle 60 to 240 second realm where beta alanine can help more.

So in this way, by taking these supplements together, they are covered for everything that they’re going to be doing in the future. in the gym. So what that would suggest then is unless you’re doing quite a few reps in your sets, maybe 15 plus bit alanine probably isn’t going to have much to offer in the way of muscle endurance, because those sets are probably not going to take more than maybe 30 or 45 seconds for them to take quite a bit longer to get into that 60 plus second range.

You’re going to have to be doing. Yeah. Maybe 25 plus reps, or you’re gonna have to be doing drop sets or super sets, giant sets, blood flow restriction training, something other than just straight sets of fewer than 15 reps. Now that’s what the meta analysis would suggest. That said, there is evidence that it can indeed Increased muscle endurance in the eight to 10 rep range.

There’s a study that was conducted by scientists at the college of New Jersey and published in 2008. And in this study, the researchers had eight 20 year old men with at least three years of lifting experience undergo both of the following protocols with four weeks between each protocol. One was consuming 4.

8 grams of beta alanine every day for 30 days and Protocol 2 was consuming placebo every day for 30 days. During this study, the subjects lifted weights four times per week following a traditional legs, back, biceps and chest, shoulders, triceps routine, like an upper lower split. And they were doing most of their work in the 8 to 10 rep range.

The subjects also tracked their food intake so the researchers could make sure that their diets were similar. And the researchers also tested everyone’s one rep max and power. throughout the study, as well as the average number of reps and pounds lifted in each workout. In the end, what the scientists found is that taking beta alanine allowed the subjects to do an average of 22 percent more reps and lift 18 percent less.

More total weight in each workout than when they took the placebo. And that’s pretty good. If you were to play that out over time, that additional volume can certainly add up to faster muscle and strength gain. Oh, I should also mention that the, in that study, the beta alanine did not improve one rep max or power, and it wasn’t expected to either.

So the bottom line here is in this study, guys were doing sets that lasted about 30 seconds or less and beta alanine did help them do more volume. in their workouts. And again, muscle growth was not measured, but it is quite likely that the people who were taking beta alanine would have seen better results over time.

Because if you can do more volume, you can progressively overload your muscles more in the time that you have. And that is going to equate to more muscle and strength gain. So long as you are doing the other most important things mostly right. So long as you’re eating enough calories and eating enough protein and getting enough rest and adding weight to the bar consistently over time and so forth.

So that’s weightlifting endurance. What about bit alanine’s effect on more traditional endurance exercise like cycling? To answer that question, scientists from the University of Oklahoma conducted a study where they randomized 22, 27 year old women into two groups. Group 1 consumed 3 to 6 grams of beta alanine per day, increasing from 3 to 6 grams throughout the study, and group 2 consumed a placebo, and both groups continued their protocol for 24 hours.

28 days. And before and after this period, the scientists had the women pedal on an exercise bike while they gradually ratcheted up the intensity until their performance took a nosedive. And this is known as a time to exhaustion test. It’s a good measure of how long you can maintain high intensity exercise for before you.

poop out. Now in this case what the researchers found is that the women who took beta alanine could keep cycling about two and a half percent longer than the women who took the placebo and when they did finally become fatigued the women who took beta alanine were also producing about twelve and a half percent more energy.

Now there are a number of other studies that echo these findings and I would say that on the whole alanine can indeed improve endurance both during weightlifting and cardio workouts, although it does seem to be most effective for exercise that is lasting about one to four minutes. Hey, if you like what I am doing here on the podcast and elsewhere, and if you want to help me help more people get into the best shape of their lives.

their lives. Please do consider supporting my sports nutrition company, Legion Athletics, which produces 100 percent natural evidence based health and fitness supplements, including protein powders and bars, pre workout and post workout supplements, fat burners, multivitamins, joint support, and more. Every ingredient and every dose in every product is backed by peer reviewed Scientific research, every formulation is 100 percent transparent, there are no proprietary blends, and everything is naturally sweetened and flavored.

To check everything out, just head over to legionathletics. com, and just to show how much I appreciate my podcast peeps, use the coupon code, MFL at checkout and you will save 20 percent on your entire order if it is your first purchase with us. And if it is not your first purchase with us, you will get double reward points on your entire order.

That’s essentially 10 percent cash back in rewards points. So again, the URL is legionathletics. com and if you appreciate my work and want to see more of it, please do consider supporting me so I can keep doing what I love. Like producing podcasts like this. All right, now let’s talk about muscle growth because there is some evidence that beta alanine can actually directly promote muscle growth, not indirectly through increasing your ability to work out a bit harder, but again, more like creatine just directly help you gain muscle faster from the workouts that you’re doing.

Now, a good example of this is a study that was conducted by scientists at the University of Oklahoma. And in this study, the researchers randomized. 45 men into two different groups, group one consumed six grams of beta alanine per day and group two consumed a placebo every day and both groups followed their respective supplementation protocol and did three HIIT workouts per week on an exercise bike for six weeks.

Now, by the end of the study, the beta alanine group had gained about two pounds of lean mass whereas the placebo group did not gain any. There was a similar study that was done. with women and they found that beta alanine also did slightly increase lean mass and decreased body fat over four weeks.

Several other studies have shown that even when performance between groups is controlled, so even when you make sure that each group does the same amount of work, the people supplementing with beta alanine generally gain more weight. Muscle and scientists don’t even know why that is exactly because you have these people following the same types of diets and doing the same workout programs which include resistance training programs, not just hit the people who are supplementing with beta alanine gain more muscle than you.

Those who don’t. And it doesn’t appear to just be a byproduct of improved workout performance either. I’m sure further research will help shed light on how this works exactly, but it has been replicated several times. So it is a thing. Now let’s talk about dosing. What’s the clinically effective dose of beta alanine?

And this is very important because when somebody says that a supplement is backed by science, that doesn’t just mean that there’s scientific research showing that it is effective for a supplement to fully have science on its side. Not only must the ingredient be proven effective in well designed, executed, and peer reviewed research, the doses that are used in the studies must be found in the products because those are the clinically effective doses.

So it’s not enough to know that beta alanine can improve your performance and help you gain muscle faster. You got to know how much you need to get the benefits and the amount of beta alanine that has been used in the studies. clinical studies showing its benefits ranges from about 2. 4 to 4. 8 grams.

And when you look at the data, 2. 4 grams is generally sufficient to produce a significant increase in performance. And sometimes 4. 8 grams produced marginally better. Results and something to keep in mind when you see high doses like that is often the higher dose is used as a way to just make sure that the results are going to be as large as possible in clinical research, not necessarily because that’s what the average gym goer should be taking.

And so that’s why I would say going somewhere in the middle is most reasonable around, let’s say, 3. 6 to maybe 3. 8 grams of beta alanine per day should be more than enough to get. Most if not all of the benefits that it has to offer. And like creatine, beta alanine also does seem to benefit from a loading phase.

Not that you have to do that. It just allows you to accumulate it faster in your body, allows you to build up those carnosine stores faster in the muscles. And in case you’re not familiar with creatine loading or beta alanine loading, so the standard dosage of creatine is five grams. per day, you can take up to 15 to 20 grams per day if you’re new to it for the first few weeks or so and just see the benefits faster.

You don’t have to in the grand scheme of things, it doesn’t matter if you are going to be supplementing with creatine, which you should be if you are into weightlifting. You’re going to be taking it for the long haul and you’re going to be taking five grams a day. So does it really matter if you load up for the first couple of weeks to see its benefits a little bit faster?

But if you want to, if you don’t mind the added expense, you can, and I should mention that sometimes loading creatine upsets people’s stomachs. So I generally say, don’t bother, just take five grams a day. And with beta alanine, similarly, you could take more than just the 3. 6 grams per day for the first couple of weeks to see its benefits a bit faster.

But you’re going to have a lot of tingles if you do. And we’ll be talking about that in a few minutes. So first though, let’s talk about timing. When should you take beta alanine? Many people think that you should take it before a workout because it is often included in pre workout supplements, but you don’t need to.

It’s similar to creatine and that beta alanine’s effects are cumulative in nature. It actually takes several weeks for it to significantly increase carnizine levels in your muscles. enough to improve your performance. And this is why studies in which people take beta alanine in small doses throughout the day show similar benefits to studies where people take beta alanine immediately before their workout in a larger dose.

So the point here is so long as you get enough of the clinically effective dose every day, it doesn’t matter. When you take your beta alanine. Now, as far as bottom line results, like what can you expect really from it? A few things. You can expect a slight increase in the amount of volume that you’re able to do in your weightlifting workouts.

You can expect a slight increase in the amount of work that you’re able to do when supersetting exercises or doing similar long drawn out sets, whether it’s high rep or fancy rep schemes. And you can also expect a slight increase in muscle growth. over time, although it doesn’t appear to be as noticeable as creatine in this regard.

And if that doesn’t sound all that sexy to you, I understand, but I’m just calling it like it is. Remember, supplements are supplementary by definition. No supplement individually is a game changer. But if you combine enough natural supplements that do give you, let’s say a three, four, 5 percent increase in one day, important metric or another, but if you stack a few of those and now you’re at 15 or 20 percent more effective workouts or 15 or 20 percent more muscle gain over time, that’s actually something you don’t need it.

You’ll get there anyway without the supplements, but with the supplements, you will get there faster. And I should add more enjoyably because getting there faster is more enjoyable and being able to do a bit more work in your workouts is more enjoyable. So there’s something to be said for that element of supplementation.

as well. But remember, you need to know how to eat right. You got to train hard. Those are the main things. Got to make sure you’re getting enough rest and recovery. Supplementation comes after all that. All right. Now let’s talk about beta alanine tingles, because if you aren’t expecting this, it can be alarming, especially if you’re taking a large dose, because about 15 minutes or so after taking beta alanine, you’re going to feel a kind of pain.

Pins and needles itch in your skin, it’s going to be in your face and other areas of your body, maybe even your butthole. Yes, some people report a tingling butthole when they take beta alanine and it’s harmless, you should know that. The technical term for it is paresthesia and it’s generally just referred to as the tingles or the tingling and research shows that there is nothing to be concerned.

It’s perfectly normal and the reason it occurs is because beta alanine is also a neurotransmitter and it can bind to nerve cells and there’s one type of nerve cell that’s only found in your skin and it happens to be very sensitive to beta alanine. So when you take a large dose of beta alanine. This cell, of course, many of these cells, this type of cell is activated and it produces that tingling feeling for, I don’t know, 30 minutes or so.

Some people say that they get the tingles for up to 60 minutes, but that’s very uncommon. I’d say 15 to 30 minutes is the use. And you should also know that this effect does decrease after a couple of weeks of using beta alanine. But it rarely goes away entirely and if you don’t get the tingles, don’t worry, that doesn’t necessarily mean that the beta alanine isn’t working or that it’s bogus.

It’s just the reaction varies from person to person. Some people experience mild tingles at low doses and some people experience mild tingles at high doses. Moderate tingles at low doses, but pretty much everyone will have a very noticeable reaction when you get into the range of, let’s say, about 40 milligrams of beta alanine per kilogram of body weight.

So I weigh about 80 kilograms, so anything over 3 grams is where I really start to feel it. And I would say that’s in line with my experience. That’s four or five hundred milligrams of beta alanine. For me produces very mild tingles, almost unnoticeable, but once I get up, let’s say over two grams into three grams and beyond, that’s when I definitely feel it.

Now I personally like it and a lot of people do like it. Some people really don’t like it. Most people are indifferent to it, but I like it. I actually take niacin every day because I like the flush, not non flush niacin, just the real stuff because I’m weird. I take a gram a day. And I don’t take it on the weekends so I can reset my sensitivity to it because I like the itchy tingling flush that you get from niacin.

It’s also good for your cholesterol levels, but I’m not alone in my tingle fetish. In fact, if you’re new to beta alanine, and if you’ve never tried. Flush niacin. You might be one of us too. Anyway. So something to keep in mind here is based on what you just learned. If you have a supplement that purportedly contains a lot of beta alanine, but you’re not getting any tingles from it, then shenanigans are probably afoot.

In that case, I would recommend switching to a new supplement because chances are it does not have the amount of beta alanine that’s being claimed, if any at all, or it is using a very low quality form of beta alanine that is not producing the desired effects. Now, lastly, on the tingles, if you really don’t like tingles, but you do want to incorporate beta alanine into your supplement regimen, there are a couple of things you can do to avoid them.

So you can take smaller doses throughout the day instead of one large dose. So instead of taking, let’s say three to four grams all at once, you could take maybe two one gram a few times per day, separated by a few hours. You could also take a beta alanine supplement that has a time release coating, which more or less accomplishes the same thing.

So some of these supplements, they could, they put the beta alanine in capsules that dissolve slowly, which can completely eliminate tingles. You’re going to pay a premium for that though. And you’re not going to find that anywhere else. In most pre workout supplements. And you can also take beta alanine with food.

So if you do that, you have a similar effect to the time release capsules, because when you take the beta alanine with food, it slows down the absorption of it. And it prevents blood levels from rising high enough to tickle your nerves. Oh, and I’m also often asked that if you feel the tingles wear off before you hit the gym, are you still getting benefits?

And the answer is yes. Bitalanine is not like caffeine in that once caffeine’s effects wear off, once it’s been a couple hours, you are not going to see any. Performance enhancement in your workout in beta alanine case, again, it doesn’t really matter when you have it. It’s just having it every day is going to positively impact your training.

Let’s talk side effects. Does beta alanine have any side effects? The good news here is aside from the tingles, there are no other known side effect to beta alanine But there’s one thing that should be noted. Beta alanine is transported into cells by the same protein as the amino acid taurine. So in a way, these two amino acids compete for uptake into cells.

Theoretically then, too much beta alanine in your body could inhibit the availability of taurine, at least to some degree. And when we look at the research on the standard clinically effective dose that we discussed earlier three to four grams per day. There isn’t any real reason to believe that this is going to result in any meaningful loss of intracellular taurine, but it does mean that it’s probably not a good idea to take super doses of beta alanine every day.

And I’ve seen Anecdotal accounts of Olympic weightlifters who did this and suffered from severe muscle cramping as a result, which is a side effect of taurine depletion. On the other hand though, cramps can be caused by many other things, so maybe it wasn’t that. Bottom line though, is if you just stick with a daily intake of around three grams, three to four grams, you will be fine.

And if you don’t Do happen to notice any muscle cramping after you start your beta alanine supplementation, you can reduce the dosage or you can add taurine to your regimen. Just one to two grams per day of taurine is sufficient. It’s cheap. You can just buy it in bulk and put it in your beta alanine, put it in your pre workout.

All right, now let’s talk about specific products, the best beta alanine supplements. And mostly this means talking pre workouts, right? Because just about every pre workout these days has beta alanine. But you need to look at the supplement facts panel because if a pre workout supplement contains less than two, I would say even two and a half grams, but the bottom would be two per serving.

Do not buy it. That is straight under dosed. You want to see two to five grams. And I would really say closer to four is probably best three to four grams. You get up to five and that’s unnecessarily high. You’re not going to get more benefits from five grams than let’s say three and a half grams, but you are going to get more tingles.

And I know this firsthand because my pre workout pulse 8 grams of beta alanine per serving. And we would hear often from people who did not like the amount of tingles that they were getting. And so we actually reduced it. To 3. 6 grams per serving, because after taking another look at the literature, we concluded that 4.

8 grams per serving is really just not necessary. And we stopped hearing so many complaints about the tingles because that. 1. 2 gram difference per serving really does make a noticeable difference in the tingles. Another thing to keep in mind when you’re choosing a pre workout is something I already mentioned, but I’m just going to say it again, is if a supplement claims to contain a good clinically effective dose of beta alanine in the range of two to five grams, ideally three to four grams, but you don’t get any tingles when you take it, switch to something else.

You don’t have to use my pre workout, but please just do something else. Even if you just concoct your own home brew with bulk powders, for example. Because that product probably does not have as much beta alanine as the company’s claiming, or it has some cheap, low quality Chinese beta alanine that does not work.

I get contacted all the time by raw ingredient suppliers from China in particular. And if I didn’t care about the quality of my products, I could drastically increase my supplement company legions margins if I just didn’t care. So for example, my way isolate, which is called way plus, it costs me about 19 a bottle when it’s all said and done landed to produce.

And if I were to go with one of these Chinese manufacturers who are always emailing me, I could cut that cost literally in half and still be able to say it’s a 100 percent way isolate. I may not want to look into that too much, but I wouldn’t quote unquote get in trouble for it. So anyway, just keep that in mind.

There’s a lot of that stuff that goes on in the supplement space. It really is a shit show. It is the wild west. And I hope that changes. I hope the FDA gets more involved and regulates the space more and makes it harder to get into. The barrier to entry is so low. That’s one of the problems. If you want to have a supplement company, you can just contact a manufacturer, tell them to make you some stuff.

You don’t have to care what’s even, you can just say, make me some stuff. I’ll pay you money. And they will do it. And as you get a little bit bigger, you then can start buying stuff from China and have manufacturers bottle it without ever even looking into what they are putting in the bottles, without ever testing to see if it’s spiked with illegal drugs, for example, which happens.

And then there’s the marketing and the advertising, which is full of bullshit. So many lies. It is. Actually absurd. It is DC swamp level. It is politician level lying. So anyway, I look forward to hopefully one day there being more rules to the game, more oversight, more scrutiny, and more enforcement of the rules that even exist.

Anyway, back to the topic at hand, Beta Alanine. As far as specific products go, I mentioned that I have a pre workout Pulse that has 3. 6 grams of beta alanine per serving along with several other ingredients that can improve your workout performance like caffeine, citrulline malate, betaine, theanine, and alpha GPC.

And Pulse is also 100 percent naturally sweetened in flavors and it doesn’t contain any unwanted junk, no unnecessary fillers, no chemicals. Carb powders or other useless ingredients. So if you want to learn more about Pulse, just head over to legionathletics. com and search for Pulse or you’ll find it in the shop or just search online at Legion Athletics Pulse.

Anyway, that’s it for beta alanine. That is everything you need to know about beta alanine. Hey, Mike here. And if you like what I’m doing here on the podcast and elsewhere, and if you want to help me help more people get into the best shape of their lives, please do consider supporting my sports nutrition company, Legion athletics, which produces 100 percent natural evidence based health and fitness supplements, including protein powders.

and protein bars, pre workout and post workout supplements, fat burners, multivitamins, joint support, and more. Head over to www. legionathletics. com now to check it out. And just to show how much I appreciate my podcast peeps, use the coupon code MFL at checkout and you will save 10 percent on your entire order and it’ll ship free if you are interested.

Anywhere in the United States. And if you’re not, it’ll ship free. If your order is over a hundred dollars. So again, if you appreciate my work and if you want to see more of it, please do consider supporting me so I can keep doing what I love, like producing podcasts like this. All right. That’s it for today’s episode.

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