Home Blog Quick and Easy Ways to Feel and Move Better: Installment 13

Quick and Easy Ways to Feel and Move Better: Installment 13

Written on August 3, 2012 at 12:55 pm, by Eric Cressey

Compliments of Cressey Performance coach Greg Robins, here is this week’s list of quick and easy ways to feel and move better.

1. Get on the same page with other coaches in your facility.

In the past six years, I have split the vast majority of my coaching among three different facilities. Therefore, I can speak with certainty on the how important it is to have universal coaching cues. Every coach has a unique coaching style that gives clients and athletes a new perspective; this style should be nurtured and not destroyed. However, putting universal coaching cues in place doesn’t have to come at the expense of their “style.” If you are the owner of a facility, make sure to outline some general cues for the staff to use. It will also help to get coaches working together on “tougher” cases where the first set of cues may not elicit the desired response. This extra collaboration will help you teach more efficiently, and you’ll have fewer confused athletes and clients: both good things!

2. Stop blaming the program.

I see it all the time, and apparently it’s human nature? Instead of looking at the reasons one might be letting oneself down, it’s easier to instantly look to find errors in their “program.” The truth is that nobody has any business scrutinizing anything but themselves until they are doing these things CONSISTENTLY: showing up, sleeping enough, eating appropriately, and putting in sufficient effort. If you do all four of those day in and day out, then we’re off to a good start. However, it’s still not the program’s fault. As examples, here are two other common reasons you aren’t allowing your strength and conditioning program to work for you. One, you miss reps and get too impatient choosing weights. If you continue to miss lifts, you’ll continue to make no progress. Two, you take too long to train. Don’t blame the workouts for not helping you lose body fat. They hardly become workouts when you take two hours to mosey through them.

Make the little things a habit, check your ego, train with a purpose, and good things will happen. It’s not the program’s fault!

3. Consider skipping breakfast…seriously!

Breakfast has been revered for years as the most important meal of the day. After all, in order to get the day started off right, you need to get breakfast, right?  However, what if getting breakfast “right” meant not eating breakfast at all?

If we look to some of today’s most popular nutrition schemes, we can find a few similarities. For example, intermittent fasting (IF) and carb back loading disciples both pass on the morning chow. Furthermore, the idea of consuming carbohydrates in the morning is slowly becoming a thing of the past. The research is pretty interesting, and so are the results and conclusions of these nutritional gurus.

The basic premise is that upon waking our hormone levels are raised in such a manner that we are in a near ideal state to use fat for energy. Consuming food, and especially the typical morning carbohydrate varieties, will actually alter the hormone levels and put us in a far less ideal scenario to promote fat loss, and muscle building throughout the day.

After reviewing the work of John Kiefer and the various sources on IF, I began waiting on breakfast until a few hours after waking. Even then, I limit my calories substantially until mid afternoon, with the bulk of them coming in the evening. It may seem backwards from the typical beliefs, but I have seen great improvements in energy, body composition, and strength gains. What are your thoughts? I’d love to hear them!

4. Match your set-up to your body for bigger lifts.

Here is one you can apply right away. In the past I would choose my stance and hand-widths based on what I saw other successful people doing. A lot of the big squatters were wide, so I would put my feet nice and wide.

Then, I started to video more of my training. I looked at how my body reacted to the loads, especially lifts up over 90%. What I realized was that certain reactions from my body weren’t so much a result of the weight being too heavy, or a lack of cueing, but the way I set up.

I decided to work with how I was built. My back was wide, so I moved my hands out on the bench press, and my feet to match; the bench numbers took off. My hips are pretty narrow, so I moved my squat stance in; it helped me to stay in better control, and I began to handle heavier weights much more confidently. Luckily for me, my deadlift stance was already narrow, but that would explain why for years it was the only respectable lift I had.

When you set up, take how you’re built into account, rather than relying on just what you have seen work for others. As a coach, do the same with your athletes and clients. Look at how they are put together and choose stances, and even exercise choices, that make sense for their body.  Several years ago, Eric and Mike Robertson had a multi-part series that touched on this: Overcoming Lousy Leverages Part 1 and Part 2.  I’d encourage you to check them out.

5. Stop using weighted bats and donuts to warm up.

To touch upon something more baseball specific, a recent study performed in Kanoya, Japan at the National Institute of Fitness and Sports, found that performing a warm up with a weighted bat had adverse effects acutely on timing for hitters. This is something that has shown to be true a few times, and it makes perfect sense.

In a similar fashion to other sport specific overloaded exercises, it can be detrimental to add weight to a movement too specific to the actual sport movement. For example, overloading sprint mechanics too heavily (via sleds, or resistance bands) has been shown to negatively affect the sprint mechanics of athletes.

Instead, consider using your time in the on deck circle more intelligently. Study the pitcher’s mechanics to help time your approach. Additionally, try and locate his release point so that you can get eyes on the ball earlier come your at bat. For strength coaches, let this be another example of how overloading the mechanics of an actual sport skill can ruin the mechanics at game speed.

All this said, there may be merit to adjusting bat load in terms of chronic adaptations; just don’t do it right before you step up to the plate.

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40 Responses to “Quick and Easy Ways to Feel and Move Better: Installment 13”

  1. Emil Says:

    Tip no. 3, skipping breakfast, has easily been the most dramatic thing I’ve done in my training career. But it has given immediate results and I couldn’t be happier. Now, I have some serious discipline when it comes to diet and I have gotten lean on just about any kind of calorie restriction over the years (low fat, LCHF, GI, you name it) but using IF is the least stressful diet I’ve ever tried.

    In the past I’d always peak once or twice a year when I’d get into great shape after a 8-12 week “diet” and then manage to maintain slightly-above-average shape for 3 weeks or so. These days I’m never more than 1 week (!) from being in top shape. Curiously enough, and I’m sure this ha to do with the hormonal effects, I can eat a surplus of calories for the majority of the week (on training days) and still stay lean which was never the case before IF. (As an example I’ve previously found that my maintenance is roughly 3100 kcal but with IF I’ve gone on periods as long as 4 weeks where I’ve eaten 3700 kcal on workout days and not gained any body fat.)

    Granted, skipping breakfast as not for everyone but I believe it is something that the serious trainee owes him/herself to at least try.

  2. Paul Says:

    I couldn’t agree more about skipping breakfast. There has never been one single thing in my lifestyle that I have changed, that has made such a huge difference. I have incorporated daily fasting (IF) for more than a year now, after reading some research articles and articles written by Martin Berkhan. Because of my crazy work schedule and different training times at the gym, it made sense to give it a try. Mornings are sometimes extremely early for me, and I’m in no mood for food at all. First staring out, I really enjoyed skipping breakfast and acting like a “rebel”. I enjoyed watching people as they looked at me in horror when I tell them that I don’t eat breakfast. Many days that I lift later in the day, it may be 3pm before I eat. I have really never felt better in my life either.

    Over the past year and a half of fasting for a large part of the day, I can say that I’ve been able to think more clearly, have much more energy throughout the day, and greatly improve my body composition. Dropping fat, adding lean mass, and getting a lot stronger in every lift, have been much more attainable through doing IF. I do realize that this is not a lifestyle for everyone, but for me, I wish I had started this 10 years ago.

  3. Mark Says:

    I’m intrigued to give IF a try, just a quick question though.
    What time of the day are you training?? Is it in a fasted state???

  4. Mike Richards Says:

    I will also back up #3. I have been doing intermittent fasting for a few months now. I am leaning out faster than ever, keeping my strength/ getting stronger, feel great, and I don’t even feel like I am dieting. Before when I was trying to lose fat I was just restrict calories and it felt like I was on a diet and eventually I cracked and ate the entire fridge. Sometimes people ask what I do for nutrition and when I tell them (both clients and trainers) the first reaction is “oh my god, thats such a bad idea! You know what “they say” about breakfast! And what about eating every few hours you are going to get fat and lose all your muscle! Gotta keep that metabolic furnace running!!!” Which is funny because most of us were there not that long ago, myself included.

  5. Charlie Reid Says:

    I’ve had some clients and even myself who have tried the IF approach of skipping breakfast. I will caution, however, that this recommendation needs to be handled with care for some folks. If a client has issues with adrenal fatigue, for example, skipping breakfast, especially drinking coffee on an empty stomach, is not a good idea. Nowadays, i prefer my clients get bloodwork done to get a sense of their hormonal profile before giving “blanket statement” dietary advice.

  6. Doris Says:

    I have the same questions as Mark. I train many days at 3:30. Not eating wouldn’t work at all. Would you get the same affect if it were say IF until say 2:00 with a light intake and the major food intake later in the day.

  7. Andrew Says:

    What would be a normal day nutrition wise look in regards to skipping breakfast and when and what you would eat later in the day?

  8. AJ Says:

    how about for bulking up, would you still skip breakfast and just eat larger meals later in the day?

  9. Jeremy Partl Says:

    Regarding skipping breakfast: How do you all like to make sure you keep caloric intake high (3500-4000 calories) with the reduced meal frequency?

  10. Emil Says:

    @Mark. Fasted training is a recommendation but not a necessity in some forms of IF. The key thing about IF as put forth by Berkhan or Pilon is that it is adaptable and they explicitly state that it isn’t for everyone. I’ve modified a few of the basics of IF to fit me (I do a 14/10 rather than a 16/8 most days, I never train fasted, and I chow down an obscene amount of Snickers bars post-workout) and that’s what you should do too. Just give it a try for a few months. The first couple of weeks can be a little rough (I got through it by upping my water and coffee consumption in the morning) but if you can make it work for you it really is the closest thing to a “magic bullet” there is.

  11. Sean Carter Says:

    Question on point 5… Would throwing a weighted baseball before pitching or long toss have the same affect as the weighted bat? Would this slow down throwing velocity as it does for swing timing?

  12. Eric Cressey Says:

    Great points, Charlie. Very important ones that need to be highlighted.

  13. Eric Cressey Says:


    We used weighted balls, but not before throwing off the mound or long toss. They always come after. We’re looking for a chronic, not transient, improvement.

  14. Mike Richards Says:

    Just to answer some of the questions based on my own experience:

    1. I have and do train fasted if my schedule demands it. Honestly, most training days are fasted. Originally when I had started this I assumed energy levels would blow, would have no motivation, loss in strength/endurance etc… and really for me (not everyone) this is NOT the case. I almost prefer fasted workouts now as I feel very energetic during them. However as a procaution I drink 10g of BCAA before/during/post workout and 10g every 2 hours up until I break the fast. I wouldn’t recommend this to my clients as I don’t want to be responsible for any unexpected negative outcomes from this protocol. (do no harm) However if the client is willing I will throw it out as an option they could choose to do themselves with caution. Not that I have many clients who follow IF.

    2. If you are able to eat big meals then yes through IF you can eat upwards of 4000 calories in w/e eating window you are allowing… if that’s your goal intake. The IF experts recommend it for whatever your goals may be (fat loss, weight gaining, maintenance). For myself eating this much is easily done by just choosing more calorie dense foods and through drinking calories (only if I have to)

  15. Cassandra Forsythe PhD RD CSCS Says:

    Breakfast: Some days skipping it works well, but other times it doesn’t. This is especially the case for me when I get up at 4am and have to teach classes for 3 hours in a row – if I don’t put something in my tummy, I feel pretty crappy and the rest of my day sucks. I’m definitely not an early morning person, so the stress of waking that early and then not eating is almost too much. So, for me, I’ll experiment with not eating breakfast when it works. But, I’ve always been a person that would walk my dogs, or do other light housework early, on non-stressful mornings in a fasted state; works great, so that’s nothing new.
    IF is basically the new fad and will be replaced with something else that everyone raves about. Just do what works and try new stuff when the plans you’re following stop working. The body likes change 🙂

  16. Mike Richards Says:


  17. Ryan Says:

    hmmmm.I am going to go against the grain here and say I absolutely am not in favour of skipping breakfast.I realy think it could be dangerous for a lot of people and for those with Diabetes who may not yet know it, it could be quite serious.Yes I did try it and for me it didn’t work, I didn’t have enough strength to get through a workout.I do try to keep an open mind though but for the time being I think it could be screwing up peoples metabolism in a bad way…

  18. Greg R. Says:

    Hey all! I wouldn’t make skipping breakfast a “blanket” recommendation by any means, but it has it’s pluses. I would suggest limiting your non fibrous carbohydrates to later in the day however. I train early in the morning, and also don’t like doing so on an empty stomach. On these days I will mix a TBSP of coconut oil and about 15g of whey protein into my morning coffee. I do that about 30m after waking, 630a. I do that again pre training, 9a.

  19. dave Says:

    For those of us that have self control eating such as the people reading this blog I can see how IF can work. But for the general public this is a horrible idea. Many people don’t have the body they want because they don’t eat a decent breakfast then over indulge themselves at lunch, dinner, and snacks throughout the day. Some of the fastest people I have worked with came in eating just 1-2 times a day. Simply by getting them to eat breakfast their energy levels throughout day were better and they made better decisions eating throughout the day. IF can work for some, but that some is very small, there is bigger fish to fry than the number of hours you are fasting.

  20. Aaron Says:

    IF is a great alternative, and in many ways, the most sensible routine for your average person. Martin Berkhan of LeanGains.com is also a great resource for literature and varied plans of Intermittent Fasting.

  21. Jeff Says:

    My last meal of the day is 8 PM. I train at 5:00 AM. Would it be reasonable to not break my fast until 12 noon, while still training at 5 AM? I should I take in per-workout nutrition? I’ve seen this recommendation as well.

  22. TEAM SWOLL Says:

    Great read once again! IF has worked for me over the last 7-8 months. Helping me shed bodyfat greatly but still increasing my power output along with my conditioning. I train fasted (7am) with my first meal not until 11/12 (consists of eggs and lots of veggies) but I do take in bcaa’s after my training. My next meal around 3 is lean protein and lots of veggies, everything from kale, cucumbers, spinach, mushrooms, just everything in one big bowl. Then around 7-8, I have dinner, same things but I add sweet potato or yams and maybe some brown rice. I went from about 165/170 to 155 with 8% bodyfat. Even with single digit BF, all my lifts have gone up. It really can work if you are disciplined. Hope this helps.

  23. Mike Richards Says:

    I completely understand where you are coming from Ryan. For some it simply isn’t good, and yeah it could be dangerous. One of the first clients that I ever had try IF tried it based off of something he heard from a fellow doctor of his… he asked me if I heard about it. I had him look at the PDF Berardi made just to get a better idea of what it really was. Let me note, in no way did I tell him to do this… in fact I suggested it might be a bad idea because he has diabetes and he might have issues managing his blood sugar. However, he proceeded by doing 1-2 24 hour fasts a week sometimes he even did a 36 hour fast. The result was he lost 50 lbs within a couple months and was able to drop his insulin usage from 120 units a day to 20 units a day. His blood work showed he improved his lipids significantly as well. In his own words, “this has changed my life. My entire life I struggled dieting and never got anywhere. This is the easiest diet I have ever followed, and I feel better than I have in years”

    And I would disagree with Cassandra, I don’t think this is a fad. Fads are things like atkins or south beach or w/e other crap. This is backed with some actual scientific evidence. For a lot of people this isn’t a diet it is simply a lifestyle. If we see through science that this can increase health, possibly help muscle gains, decrease fat faster than normal caloric restriction, and in some instances increase metabolic rate (not all, however research so far shows no decrease in metabolic rate until after ~60 hours of fasting… not that I recommend anyone try that) The difference is fad diets are systems with strict regulations that tend to usually be hard to follow or are down right stupid. IF however has very few restrictions, you still eat w/e you normally eat you just set a period of time where you don’t eat.

    I know I am probably coming off as a IF “fanboy” and I was it to be clear that small frequent meals work. Millions of people have gotten great results that way, however this is just another approach to reaching ones goals. Just like some have said, if it works for you then that’s the diet you should be on.

  24. Jacy Says:

    I started skipping breakfast, IFing 36 weeks ago. I drink a green tea within an hour of waking. Sometimes some protein if I am really truly hungry. But otherwise I wait til Lunch(brunch) and I lost 30 lbs in 28weeks, maintaining now, and ready to drop another 6 to 10. Took some getting used to , but my energy is better and my workouts are more efficient. I feel fueled like I never did before. My 2 cents on Intermittant fasting, using EET

  25. Sean Carter Says:

    What if the weighted ball is used as a warm up tool just to loosen up the arm before throwing after mobility work and not used as a separate workout to enhance velo? Would that have an affect in timing or lowering throwing velo??

  26. R. Smith Says:

    I tend to agree with Cassandra: To successfully navigate the nutrition minefield, folks have to find something that works for them. Also, I do agree that IF is the latest “fad,” at least as far as (a) people commonly understand fads and (b) “everyone” is jumping aboard without clearly assessing whether the journey is one ideally suited for them.

    I have used IF very successfully for the last 1 1/2 months. What I found was the “breakfast-is-overrated” advice does not work for me. I’d have a protein shake between noon and 2 pm, before training. Then after training, I’d basically have to consume the rest of the day’s calories in one meal, for my body does not want food after 4 pm. So there was no way I could get enough protein or calories in such a small window. A better idea for me is to have my feeding window open at 8-10 am and run to 4 pm.

    Also, frequently lost in the IF discussion is the role of overall caloric intake. Folks see the lean, muscular guys and gals using IF and think there ‘s some magic in the system. There’s not. It’s still about creating a deficit for weight loss and creating a surplus for weight gain. And for some, though by no means all, IF seems to make that task easier.


  27. RickP Says:

    I am experimenting with IF. I realized some time ago that breakfast usually gave me indigestion and brain fog. Where I am in the experiment: Wait at least two hours after waking until I eat anything, eat one scoop of bulletproof whey and one tablespoon of MCT oil with a green powder and some popular supplements as first meal, sometimes train fasted. I still lose energy about 5 hours after waking but I think that is largely due to adrenal issues or stimulant dependence. My latest change is therefore not having stimulants until four hours after waking – if I can make it! If I feel pressured, it’s harder than I thought it would be to pass on the early morning stimulants.

    In short, moderate protein and moderate fat with no carbs seems to work for me as my first meal a few hours after waking. Too much of any and I have indigestion and brain fog.

  28. Chris Says:

    Can anyone point me to a specific article or resource that outlines the IF specifics?

  29. Erik Says:

    I am a reactive hypoglycemic. But, have found myself accidentally not eating in the morning occasionally(and strangely on days where I don’t feel all that great and intended to eat as soon as I got up). Strangely I do actually seem to start feeling better sometimes even before I realize I haven’t gotten the the food in me and go to eat.

  30. Stephen Says:


    Great article. I completely agree with your thoughts regarding skipping breakfast. I have been lifting almost 10 years now and just began IF a few months ago. I can honestly say that it is the best nutritional plan I have ever come across. Increased energy throughout the day, better workouts, a leaner, harder physique. I have recommended it to many people in my life as the best way to transform your body.

    For anyone interested, please Google “Jason Ferruggia Renegade Diet” as a great resource. Or, you can simply go to jasonferruggia.com and click on the link on the right side of the page. Hope this helps.

  31. Jeff Says:

    @Chris re: IF article request,
    check out John Berardi’s free ebook – http://www.precisionnutrition.com/intermittent-fasting
    or Mark Berkhan’s Lean Gains website – http://www.leangains.com/2010/04/leangains-guide.html

  32. james Says:

    It seems there is a loss of total understanding of the value of a meal/food. I read alot about caloric intake and not much on nutritional values of food. Depending on your lifestyle, you will have different values or needs of food consumption. If I’m not eating a traditional breakfast I will have a blended drink. Bottom line, my body needs to have nutrients to meet my demands.

  33. james Says:

    On the weighted ball… it is an illusionary effect of your bat speed or arm speed when warming up with a wieghted ball/bat. The bat or ball might seem lighter but, in actuality you are not swinging it or throwing it any faster.
    The weighted ball is strictly an off-season routine and I will segment out my throwing motion. A good friend of mine told me ” Sprinters don’t train in the sand.”

  34. Cassandra Forsythe PhD RD CSCS Says:

    @Mike Richards – I’d like to challenge you to actually look at the scientific research and compare how many studies have been done on ketogenic low carb diets (aka, Atkins) or very low carbohydrate diets, compared to the amount of research done on Intermittent Fasting….. I think your idea of a fad is a bit skewed (PS. I did my 5 year PhD on the “FAD” ATKINS diet…).

    IF has been around already and now it’s come back. Kind of like bell bottoms (gawd help us if those come back…but, then again, they’d be better than skinny jeans…). Fasting is nothing new, it’s just now the new diet on the market that’s claiming to do everything from helping you get leaner, to becoming super human.

    There are a LOT of dietary ways to get lean and a LOT of ways to get stronger/more muscular. Why? Because there are a lot of people on this planet and not one method works for everyone, or all the time.

    Just eat real food when it works for you and don’t eat when it doesn’t. It’s not magic.

  35. Ben Says:

    On the bit about breakfast, I personally don’t train well or even think well without breakfast. And while I never made an effort to have low-carb breakfasts, I seem to remember not liking it when I did have a low carb breakast. The traditional carb-heavy bowl of oatmeal works great for me.

    Like most things, the current fad of skipping breakfast or having a low-carb breakfast doesn’t work for everybody.

  36. charlie Says:

    Given that everyone is bio-chemically different using IF fasting as a Magic bullet is nonsense. Most folks that have written in mentioning what they are eating doesn’t strike me as eating many carbohydrates. They seem to be eating very healthy in terms of good sources of protein and veggies and some even mentioned good carbs, i.e. sweet potatoes. But as one responded said, total calories count as does the days activities folks engage in. Also the age of the individual matters, as does the psychological status. For many who suffer from anxiety cutting back to much on carbs can effect them negatively. Also as was mentioned those who might have a propensity towards diabetes and who need to control blood sugar might be unwise to experiment especially if their actions result is ravenous eating patterns.
    Also, those who may have a propensity towards anorexia, could have the chains of that illness tighten, thus putting them in an increased dangerous position. However, for the lucky few that IF brings the results they desire, without harm,hopefully while getting the nutrients their bodies need, good for them.
    My own eating consumption is mainly guided by the concern of preventing diabetes. The only time, my eating is slightly out of control is when I’ve waited too long to eat and thus my blood sugar drops. I am fortunate, to have never had a problem with weight. I eat a well balance diet and enjoy what I eat, and that entails only eating fast burning carbohydrates post workout but never having any bad fat, skin of chicken or turkey, milk chocolate, or large portions of marbled meats, full fat ice cream or fast food. I think most folks in the fitness field are mainly blessed with fairly normal healthy metabolism, many others are not.

  37. Bryton Says:

    Another valuable warm-up in the on deck circle via Mark Mcgwire. Get your eyes ready to track the ball, focus on the emblem on the pitchers hat and then letters on the scoreboard go back and forth until your up. It really helps tremendously!

  38. Cadmium Says:

    @ Ben : what do you mean your body didn’t like it? I think the metabolism generally dislikes change. Cutting back in carbs forces your body to adapt to using fat for energy. If you generally eat a high carb breakfast your body will be confused for a while ~2 weeks before getting used to the change. All I’m trying to say is even something that will work for you in the long run will probably feel crappy at first so it’s important not to scare yourself away from changes because they don’t work immediately.

    That said, I already eat a pretty low carb diet and I’m one of those people who always gets sleepy after breakfast regardless of my carb intake. I think I’ll play around with IF and skipping breakfast to see how it effects that aspect of my energy levels–i.e. The energy drop I consistently observe after breakfast. As well as energy, body composition, etc in general.

    One of Cressey’s interns did a post about IF a while back and he pointed out the lack of research truly supporting the positive effect of a good breakfast rather than correlating it with the trend that individuals who otherwise lead a healthy lifestyle tend to eat a solid breakfast. I’m kind of cynical about anyone who claims that anything ‘works’ and I want to try it out for myself to see if it could work for me.

  39. Charlie Hoolihan Says:

    There are too many conflicting opinions and research on fasting,small meals throughout the day and nutrient timing to name a few for any of us to make definitive recommendations to our clients and our athletes.
    Even research with its bell curve approach to drawing conclusions leaves out too many outliers and underperformers.
    Even though something may work for you or for some a client, it will not guarantee success for others.
    It may be best at this point to make sure all our clients get the right amount of balanced nutrients in a consistent manner before conducting variations as results begin to diminish or plateau.
    The most important thing in any nutrition plan is – does it provide consistent and productive energy throughout the day to meet the individuals goals.

  40. Travis Owen Says:

    “In a similar fashion to other sport specific overloaded exercises, it can be detrimental to add weight to a movement too specific to the actual sport movement. For example, overloading sprint mechanics too heavily (via sleds, or resistance bands) has been shown to negatively affect the sprint mechanics of athletes.”

    I know Eric is adamantly against mimicking specificity of the swing, via pulleys, etc…I tend to agree but am wondering if there is any research you have showing this. I’ve searched a bit and obviously it’s a big tough to find research this specific. Do you happen to have any links to studies in your documents on any of this? Thanks!

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