 Open the mouth, tongue out, clear it of the teeth. Push it out as hard as, as far as you can and hold it there. Yeah, tongue surfboard. Nice. Yeah, ah, Tim. Happy. I like the tongue. Nice, look at Tim. So that one is really, really good. Just start strengthening it. Listen, players. You're listening to the movement, strength and play podcast by the School of Calisthenics. Here are your hosts, Tim and Jaco. So Cole, welcome back for part two. There is not that many guests that get the prestigious honor of coming on for a part two. So we're glad to have you here. Oh, man, I'm glad to be back. This is, this is a total honor then, you know, yeah. Well, we obviously thought there was so much in your brain that we didn't get into last time that we thought we'd need to go and dig a little bit deeper. Jaco's done some work with you since he's our last and honestly Cole, I literally, we finished the podcast the first time and I was like, right, I'm booking a session and we did it, we did a little bit of a zoom together. And one of the things that you looked at was my mouth, my tongue, and you told me some things. It was like, do you even train your tongue, bro? And that was an area that I was like, which I would like to tie to the podcast as that. But one of the things we sort of didn't get as far down this potential rabbit hole as before. And I think for a lot of people though, if they were like me, it was like, got no idea about this at all, is it even a thing? We, to set the tone of like the first question around this, we met, oh, Tim, you said about the, because I'm going to forget his name. The S&C coach at the National Circus said something to us a while ago. Yeah, I'm also going to forget his name, but I've heard this conversation a couple of times from different people of saying the tongue position in the mouth can affect our ability to be able to produce force. So the conversation we've had before is around, all the strength training literature that we've got, if we didn't normalize for tongue position, then we could actually question the validity because it can have quite a significant impact on how much force outside of that variability window that we would say is acceptable. So I don't know if that's true, but I find it an interesting conversation to go basically, the tongue is where it's at. So I don't know, what are your thoughts on that? I love that, I love that thought. It's absolutely brilliant, yeah. So this one time I was taking a, like a group, my mate John Marsh, he's a really interesting guy. You guys would get on like a house on fire, movement guy and small business coach and ex triathlete and stuff, great guy. And so I was running this thing and there's another like movement guru there, he's like fully tanked in. I said, right, I do like, what's something you've really been working hard on, like that you haven't been able to master that you need extra strength for and he's like, oh, this. So it's, you wouldn't know the name of it, but it was a complicated thing sitting down, you're in the splits and then you go into a handstand, you put your hands in front. Yeah, yeah. And then lever up sort of thing. And I said, okay, show us. So he tried to do it, he's been working on trying to get it. I said, all right, now go like this for the video, non video is it's just sucking the top, the flat surface, top surface of your tongue right up into the roof of your mouth. And it's what we call the cave, right? So for the video, it's that. See, I taught you that, Jack, all right? You're working on it. Yeah, yeah, I got it. Mate, my tongue's amazing now. Are you sure? Don't go there. Yeah, I was gonna say, no evidence required, no case it is. Just talk to the missies. All right, so, yeah, I got you to do that. And then we tried to, I didn't say that, and then we tried to do the exercise again and it was okay, all right? And then I got him to do a tip-pop, all right? So a tip-pop is when you take the tip of your tongue and you put it on the rugae, which is the little creases behind your front teeth on the top of your mouth, all right? And you suction it there and you do one of them. So it's not a, that's not it, it's a. Yeah, this was the one I struggled with. Yeah, it's hard if you haven't done it before. It's a little bit of a skill, but once you get it, you're sweet. It's actually like a foundation for language. So when you say, no, your tongue goes there, when you say, your tongue goes there, your tongue starts to go towards there, but not all the way. So the nuances of how we make speech sounds is off the charts neurologically. That's why it takes so long to learn it. So I got this guy to go 30 times, right? He did that 30 times. He did his little thing and he got like absolutely way further than he's ever got with it. He's like, what the beep? You know, like how the hell? So that concept, I love the concept that if you just, that's made my weak man. I'm falling off my stool. I love that. Well, I use that now as like a joke free car. So if somebody's ever going to challenge me on something that I don't know about, a strength training literature wise go, yeah, but did they, did they, did they accommodate for tongue position? No, I can't trust it. We know the neurology, know the neurology behind it. Yeah. Yeah. What is, so go on to, what in, in very, very layman's terms as you can, why was, why was that tongue position having such an effect? And then, and then the, the final thing of that before we go into any other bits of like, what should then, what's the simplest thing something should do when they're trying to be strong with their tongue? Yeah, okay. So a Y and then a practical tip. Yeah. Yeah. So the practical tip is easy, you learn to do that. But if you can't do that, you just take tip of your tongue, you put, you get a little bit of cracker like a little bit of rice cracker or something, put it on tip of your tongue, put it up on that spot. So it's right behind the front teeth. There's little lines, right? You put the cracker on your tip of your tongue and you squish it up there with your mouth open. So your tongue's working really hard. You're trying to push your tongue into your nose, right? And that's what we call that the cracker crush exercise. All right. And that should be actually at rest. You should have lip seal, nasal breathing and that tongue should be up in that position. All right? So if your tongue's down, you can do this yourself. If you try and breathe through your nose and your tongue's sitting down, you'll find there's some airway resistance to do that. If the tongue's up, it's much cleaner and smoother airflow. That's because of the tongue in relationship to the airway. So we always want the tongue up on that position. So if you notice yourself with mouth open tongue down, the first thing you can do all day long is correct that and you're gonna get stronger. Like Tim said, it's wild. So why is that? Why is that? Yeah, you gotta shut your mouth. Why is that? Because basically at that point where all those little lines are, so the tongue's very sensory, right? Super sensory. So the reason we have those, I mean, how cool is anatomy? Like this is like why you can get geeky about anatomy, not just learning it out of a book, but when you understand the function of it, it's like this is awesome because then you can reverse engineer and change your own training or your client's training. But there's a little underneath that, if you took away those lines underneath there, there's a little hole in the skull, which is called the incisive for Raymond. There's a little hole there. And out of that comes a nerve bundle that sort of branches out like this and crosses into that hole underneath all those ridges and lines, right? So if you put your tongue up there, you're activating or you're giving a sensory feedback to this nerve, which is called the nasopalatine nerve. And nasopalatine nerve comes back to the second branch of the trigeminal nerve. And the trigeminal nerve controls the first branch to your eye. The second branch is sensory to the face, you know? So all feeling to the face and I don't think, no, it's not the tongue. And then the third branch controls the movement of your jaw. Okay, so what does that mean? It means what your tongue's doing and flicking into this area and feeding back into this, it's called trigeminal because it's got these three nuclei that they're feeding back into the brain. It's telling your brain where your tongue is in relation to your jaw. So when we speak like we're talk, talk, talk now, you have to move your jaw and your tongue and your lips and your facial muscles in relationship to what you're trying to say with your breath and sort of cognitively process at the same time. So that's a huge neurological achievement. But if you think about it from a perspective of proprioception, so how and where in that whole, like of all the possible places I could move my lips, face and tongue while I'm telling you this story, it's frickin' infinite, right? So the proprioception that goes on in that is so finite. So it's incredibly sophisticated system. So if you put your tongue there, all right, then your brain proprioceptively knows that your jaw's stable, if your jaw's stable, then your neck's gonna be stable, okay, because the tongue muscles join to the hyoid bone. So we've got suprahyodin for hyoid. So that's related to the stability of the neck, the shoulder girdle, the rib cage, your breathing, your jaw and therefore your whole pelvis. So that, and then you've got that famous picture that everyone pulls out from anatomy trains that shows that the fascia of the tongue runs all the way down to the big toe. So it's proprioception and secondary to that. It's neurofeedback to allow. It's just like setting up for a deadlift. If you're in the right position in your spine, then you're gonna be able to move more load because you can't fire a cannon and have a canoe, right? So this is like fine-tuning that canoe's stability to a key level, just to, what's the word? Like, I don't know, the words have gone out of my head, but it's really, really important functions, yeah? So speech, breath, chewing and swallowing, you can die swallowing really easily. Like I could go and drink my water bottle and die making this podcast if I didn't drink, like, swallow properly. So that's like life and death, but we don't even think about it. We just go, I just smashed like a mushroom risotto and it's just like, boom, boom, boom. There it is, I gotta do this podcast. Why did you take so long to make that? But like, that's not in my consciousness thing, but any aberrant feedback there will feed back into the system and it disturbs it. So when you get that right, you get your breath right, you get your tongue posture right, you get your facial muscles in the right length tensions, the whole system is gonna be stronger for sure. And you can test that. If you don't believe me, just stand up, put your arms in front of you, get someone to push down as hard as they can on your arms and put your tongue down here and then get them to do it again and put your tongue up and say how much stronger you are. That's, I've done that before in seminars. It freaks people out. Yeah, so we're basically saying, I was saying Cole, that tongue position is basically an opportunity to prime the system in a way. So it's kind of like in a, I don't know what the right phrase is, but like just that simple thing of like putting the tongue in the right position allows the rest of the system to function more optimally. Is that from a strength training perspective, what we're saying? If you think about the motor nervous system, so that's your movement system, go back to layman terms so that the movement system and forget the sensory, so forget what you've tasted and all that sort of stuff and feel. But just the movement system, 38% of your motor nervous system output is feeding what we call the, I'm not gonna say that big word, the lips, face, tongue, and breathing, okay? So if there's something average- 38%. 38%, and then you've got your hands and your feet, right? Which will take up the next like massive chunk, you're almost, you really, and then you're viscera, so you really don't have much left for your limbs, you know, your limbs are not that well, they don't take up that much neural juice, but this takes up like 38%, a heap, you know? So if there's any sort of aberrant inputs here and you can correct them in an instant, you're gonna be able to then leverage so much more juice to your motor nervous system. So that's how I see it. It's kind of like a, you can get away with it, but if you really wanna fine tune it and really wanna work- Yeah, you're suboptimal. With your anatomy and with your system and with the hierarchy of the way your body works, boom, just put your tongue in the right spot, strengthen it up. So that 38% is for the, for the lips, tongue, face, is that's the, that's the greatest about it. There's nothing that's more effectively using up or more important than the brain's. Ah, is that right? It was a speech. Like speech is the most complicated, then chewing, swallowing, then breathing, yeah? Of course, if you think about the control systems for all of those, you know, it's off the scale. Of course you need, you even need Vegas involved in speech because there's a branch of the Vegas that becomes to the voice box. Right, yeah. I was gonna dive off on a slight tangent quickly just because I've been waiting to try and find an opportunity to get this kind of bit of knowledge that I gained from a book in it. This feels like it might be the right time. Might not be, I'm gonna tell you anyway. Cole, my mind is not working well this morning. What is that thing called where we've got that picture of the human body where it's like the body parts are enlarged. I can't think homo-humanculus. A monculus, that's the one. So I've read a book called the brain has a mind of its own. It talks about mind maps basically, like the sensory information or the picture that the brain has in the mind of these physical spaces of being able to, then you can stimulate parts of the brain and your fingers will twitch and all that sort of stuff. So it's like the brain has this kind of mind. And it talks about the homo-human colors and this, and everyone thinks that they're genitals are the most sensitive part of their body, right? But then the line that it says absolutely classic it goes, but if you look at this homo-humanculus and where the neural information or the sensory input is being gathered from, like you're never gonna read Braille with your dick. I was like, yeah. But if you think your hands are super sensitive, but then you go a level deeper and you see on the homo-humanculus like the lips are huge, aren't they? That whole kind of facial area is massive. It was a representation of the brain's priority of the information gathering from that area. So I just thought it was like, that had me laughing because I was like, we just completely misunderstand where we actually think our brains are. For the visual. Well, the most. I'm like, you know, it's a caricature of it's, basically that type of thing, isn't it? Although, I think our genitals on that look quite small. Yeah, for the podcast listeners, Jaco's holding up the caricature that someone did for us. Yeah, my jaw looks massive on that. It's actually quite good though, isn't it? It's the lips, it's the lips. It's the lips. But yeah, that's the homo-humanculus. It's the pleats and the pads. And that's dentury, but here's a standard for you. The homo-humanculus actually accounts for foot fetishes talking about genitals. Oh, does it? Yeah, because the area of that, because it's kind of like a sort of coronal slice of the brain, the way they represent it, but the area that has the feet is right next to the genitals. So when you get like some sort of, you know, with the brain, that's where that comes from. That's made the room go very quiet. I like that. I just want to take a moment to, Tim knows, I love giving a bump tap to people. And I just want to take a second before I ask my next question to just go, bravo, Cole, in that I'm like, how do you know, and this isn't a question to answer, but I'm just like, how do you know so much stuff? I love it when we talk to people that's just like, it feels like, you know, I don't know, it's like, how do you know? Anyway, so tapping into that knowledge of, How much time and not enough money. I've understand, but as well as wowing people with just like, oh, we know loads of stuff and it's like some more type of practical things. And if someone, and I had a little bit of experience with this when I had that session with you of going, how would someone assess then? If they've obviously can go, you've already done like, does your tongue tend to be low or do you get it in a good position high up? How can somebody, how can we make, what are some simple potential things we can do or tests we can try out? Cause you made me try and do a few things with like, widening my mouth or putting my tongue in the different positions. It was like, oh man, that feels really tight or try and do this and it feels really weak. Like, what are some things that people can do to actually find out, is their tongue rubbish, like mine or not? Hmm, I think you kind of look at the whole system, right? So the first thing I'd look at is, okay, does the person have dry or tending towards dry crack lips? And you might say, well, what's that got to do with it? Well, that immediately shows us that air is passing over those lips too much. So when you've got that mouth open, the tongue has to go low because if the tongue is up, all right, then the air is not gonna get freely through there. There's a barrier, so the tongue drops down. So if you've got that sort of dry lips and you're constantly getting out the chap stick and, you know, whacking that stuff on to keep your lips moist, then chances are you could be breathing through your mouth, which is automatically gonna give you a low tongue position, yeah? And so then you wanna do, okay, if you wanna get really technical, what you could do, and this is a really easy trick to do, and it probably is easier if you get someone else to do it, but what you do is you go, okay, I'm gonna get a ruler and you open your mouth as wide as you can, okay? So you go from the bottom of the top teeth to the top of the bottom teeth, if that makes sense, and you're gonna measure how wide your mouth opens, you know, for the video. Jacko, for the audio listeners, Jacko's got a ruler out. Yeah, but not just any ruler, look at it. It's like a triangular ruler. Oh yeah, but it's just when I do a little bit of graphic design goal, you know how it is. Right. Ah, it's not, I feel so tight. Well, what do you got, about 40, 50? That gives you the total opening, okay? Total open, all right? So it's total open. Teeth to teeth, yeah? Yeah, exactly, yep. It looks about 50, mate, I reckon. All right, good effort. It's all right. That is. Don't blow in the feet. One, two, three, four, 55, 55 centimeters. Okay, that was wrong, I was out by five, right? So now what you do is you take the tip of that tongue, remember we were talking about the spot where the lines are, the incisive papilla, take the tip of the tongue and hold it on that spot and then open your mouth again as wide as you can and measure it, okay? All right, oh, far less Jaco. Yeah. I've been a bit slugged. 25. 25, serious, okay. And it was worse before because I have been doing these stretches. Yeah, right, so that's interesting. So 25 divided by 55 actually gives you 45%. Yeah, I'm not even 50%. So that is called, that's a really easy test to do. You can do it on yourself in the mirror or get someone to measure for you. And that's called a tongue range of motion ratio. And what do you want it to be, percentage-wise? Yeah, so you want it to be about 80 to 85 plus percent. Jaco, you got some words to do that, son. The famous strength and conditioning coach only got a tongue range of motion ratio of 45%. It's like, what an idiot. In front of all these listeners. I don't know about that. Luckily I gave you those exercises, Brazile, you might have really embarrassed yourself. No, yeah, I couldn't even open my mouth before I did the session with you. That was all right, wasn't it? That's, I should have maxed open, right? Yeah. Yeah, so that's pretty good. That's pretty good. Yeah, of course it is. So what that will tell you is, there's no problem. Hey, this is one of the biggest lessons from the podcast over the years that we've done it. Being bad at something is good because then you can improve it, right? I'm gonna be like Superman after I've sort of my tongue out. I say that to kids all the time. They're like, well, these exercises are hard. I'm like, yeah, well, why would I give you easy exercises? Hello. That guy. That guy. What I really need to do is get in there underneath your tongue and do some my fascia release work. That's how we'd help that one. Is it? Yeah. Think it's in the mouth. Yeah, there's a bit of a technique to it. It's ripping horrible, man. Work it, Jekko. I'm quite pleased with my result there, Jekko. The anterior attachment, Jekko. So right where it joins the handable, right at the front, you just get either side of that and just really push it. I'm not gonna do it because I've just been out in Sydney. I'll do a bit while you're talking and I'll re-measure. Yeah, okay. That's a good idea. Okay, so that tongue range and motion ratio will tell us a couple of things. The main thing that's gonna tell us is how much tension's underneath that tongue, okay? Or, and or, how much is that tongue restricted? So the biggest thing people can't do is what we call, here's a fancy word, tongue and floor of mouth dissociation. So there's a sling of muscles on the floor of the mouth that support, well, they actually, there's actually fascia on top of them and that fascia folds up and that becomes the lingual frenula. So the lingual, the tongue thing under, your string under your tongue is actually a fold of fascia. It's mirror- I'm actually crying here, sorry. The floor, yeah, it hurts, hey. The mirror's the floor of the mouth, okay? And there's muscle underneath that called your genioglossus. So just like any other muscle, when you get it tight, you know, and it's lacking in range of motion, therefore the function of the system is not gonna be as good. So many, many people will have this issue underneath the tongue is tight, restricted and there's fascial tension all through the system. So what you gotta learn to do is move just like you would in your hip and back, like dissociate your hip and back when you're moving. You gotta do floor of mouth and tongue dissociation. It's quite fun. How do people get like, how does it happen, Cole? Why would people get like, particularly tightness in the mouth? What do you get now, Jacko? He's going for it. Oh, look, that's worse to me. Worse, that's a bit better. Look at my like 40, like 35 or something. 30. 30, there you go. I can't. I'm crying. My eyes are watering. Yeah, so we got 10% more. I feel it just, it feels significantly different right now. All right. It feels good. Only 30% to go. Yeah, what have I got to get to? 80. Yeah, but no, yeah, it was 80% of 55. I'll do the math, don't you worry? When I have that work done, my whole soul to go, it'll just relaxes like it's wild. But how does it get like that? It's a 44, no word. It starts, it actually starts as an embryology as you're developing. And then you've got things like birth and birth strains and then you've got diet and lack of chewing, soft diets, you've got tongue thrusting habits with what we call retained, different reflex, tongue thrust reflexes that remain. I guess in Australia, we always sort of like mumbles. So maybe that can be good. I would say, I didn't want to say it. I would say just like the rest of the musculoskeletal system, it's lack of function really. Like people aren't using it properly, you know? It's really interesting since our last conversation. Like when you said that the speech is like the hardest or the most complicated neurological development kind of process. Like I've got, Naomi's 10 months old now. So I kind of like started listening a little bit to like how she's learned to speak. And it kind of, it was a real live example of what you were talking about. But interestingly, one of the first things that she, she could kind of like make a baby noise. But to get people her first way of communicating, and she still does it now, where she would click her tongue to get people's attention. Cause it, and then she would, and you actually then you could communicate backwards and forwards with her. Like if you click, she clicked, and you click back, and then she would also do it, like engage in this very primitive conversation. But just interesting that that tongue is already at that stage of a less than a year old doing some work in that communicative development phase. It's interesting. It's getting sensory feedback to the second branch of the Chai Geminal. She's pumping feedback to her brain about where that tongue is, and she's trying to coordinate it. And they go through a series of process of making sounds that gradually become more and more refined. And they prune off the ones that don't serve them. And then they start like la, la, la, la, the babble. And then that slowly gets more and more refined. That's why it takes like five years to be become, you know, actually learn some language. I've got another question. Just, this is kind of one that people might have seen it. And I don't think I fully understand it as to the science behind it. I've never used it before. But what's the rationale behind people using mouth guards or like, you know, the mouthpiece when they're lifting. You see like strength training athletes. Everyone in the world's strongest man. Everyone in the world's strongest man, I've seen, had it. Am I right in thinking this is your alignment or tension? It's like they're biting down the gum shield. It's forced generation from the occlusional surfaces of the teeth. So when the teeth come together, you will be stronger. You know? Okay. I could go down a rabbit hole with that and sort of blow your mind to say that there's... Are we not already down a rabbit hole? Oh, yeah. We'll go down the, I don't know. Jacque has just been measuring his mouth with a ruler. A hole. I mean, good for a hole. So one of the dentists I used to work for was wild. He was mad, but he was delightful. And what he found out was that there's actually three main body types of humans. And he figured out to the nearest cusp, so like a cusp is the little bumps on your teeth, like the little points, you know? So he figured out to the nearest cusp that he could design a little splint that would touch on certain points of the teeth when you bit down and give you like dramatically more strength and power. And I was like, wow, give me one of those. And he did and he gave me the wrong one. And I woke up in the middle of the night wearing it and my whole back had gone into spasm. It was just tearing pain. I ripped him out of my mouth and threw them down the stairs. I said, mate, you gave me the wrong ones. Long story short, he gave me the right ones. My PBs went through the roof and I used to wear those at night time. So the occlusion, because of that proprioceptive feedback, the occlusion is like critical to that whole thing, the ability to fire the cannon out of the canoe. And a lot of lifters actually end up cracking their teeth from doing that, from splinting down on the jaw. Because when you activate the neck muscles, stabilize the neck and there's your battleship to start firing from. If your neck's really strong and tight, like the same what you would do with your core and you're gonna be able to use that shoulder better, but you can sort of blow the system out doing it with artificial means too. That's something to watch for. So I'm just trying to think, if I'm training and lifting, I actually, this is one thing I'm gonna do as this next week, is I don't know that I'm aware of my tongue position or jaw position. If I'm doing something heavy, I don't think I'm thinking about it, which I'm going to now. But yeah, what's the, so we've talked about the tongue. So if I'm gonna go into a heavy lift, for example, like I'm gonna go heavy set of pull ups or something, whatever, I'm gonna go tongue against that point that we talked about just behind the front teeth and then jaw open or jaw like, just not kind of trying to crack teeth, but jaw closed with a level of compression to try and, but not kind of like splinting so hard that I'm gonna need to go to the dentist. Correct, yeah. Or should I get my old mouth guard out from rugby? Have you still got one Tim? And you can just crank down on that. Yeah, I'm not sure the bite and boil mouth guard from like, it's quite what Cole's talking about. Five grid putting a bowl of hot water and then just shove it in your mouth. Like burn your gums while you're doing it because you didn't wait long enough. And do you remember those? Yeah, I remember it well, I remember it well. People used to write like nasty messages to the opposition on it. And when they put it in line, I don't know if you guys did that, you used to line up and shake hands before the game and then you smile and you'd have this like, FU written on your mouth. Actually, Karen's got, Karen was thinking about getting back into hockey. She's had a gum shield in a bag for like about two years and she's got it out. Soaking a Milton for about a month. Just trying to get it cleaned up. I might do that. I might go and write something across the front of it. That's the issue. Here's one of the things though. You know, a lot of people wear night guards for Bruxism. I don't know if you've come across that. Yeah. Sort of slightly changed the topic, but we're going to sleep, right? So sleep is so critical to recovery and therefore to strength, you know? So a lot of people grind their teeth at night and grinding and Bruxing. And then what they do is they put these night guards in, which are kind of like a flat thing that sort of protects the teeth quite untight, but actually when you do that, this whole system that we're talking about, you actually destabilize it. So those night guards can actually be quite for performance wise, if you're thinking about that sort of thing, they can actually be quite destructive because what the grinding is, is actually a symptom of something else and that something else is what would sort of overarchingly term an airway issue. Yeah, I was wondering, I was talking to someone this week, Cole, about this and saying that like potentially, like that grinding of your teeth is like, it's a lot of tension to create that and that if you were breathing and the body like relaxed and soft and the body relaxed, like presumably surely you wouldn't be grinding your teeth out, is there is how someone was breathing linked into that potentially? 100%. Yeah, cool. Yeah, 100%. Good to know. So how you're breathing at night time, if you need to grind your teeth, what you're doing is you're effectively splinting your airway. So you're going like that, okay? But if you, let's say you drop a hammer on your toe tonight and you go to bed and you've got a bruised sore toe, you'll probably grind your teeth more. So you can be aberrant like inputs, like inputs that are causing a problem. So that could be structural, like you drop something, it could be a biochemical thing as well. You know, that you're not something that you're eating, drinking or coming in contact with. And it can be a neuro-emotional thing too. So most people think, oh, teeth grinding, that's cause you're stressed and it can be but the number one biggest primary reason why you're grinding teeth at night is your airway. It's actually a structural thing. It's the volume of the airway itself is lacking. I can, I'm actually in the dental clinic. Right, so by, yeah. And by grinding, you're effectively trying to force that more open. Splinting it open, yeah. And it's something wild, like there's, I can't remember the actual pressures, but we don't, like when we chew on a nut, it's like X amount of pressure. But when we grind our teeth at night, it can be like 10,000 X that pressure. It's like crazy force that we put through our teeth at night. So I might say that people's teeth, like literally wear flat. Yeah, I've got a tooth that's like flat, that use the, yeah, and a neuro grind my teeth cause I'd have dreams that my teeth are falling out. Yeah, that's really common. That's that one is actually linked often more to the near emotional stress where you have those dreams. Well, Tim said it was when you, Tim told me that when I dream that my teeth falling out, it's cause I'm going to make, I'm going to become really rich. Become a millionaire. I never told you that. I'm joking. But people have these ones that are like, oh, if you dream about that, then it means you're going to be rich. Or it means that they're- The tooth fairy's going to come. I had that dream too. And I'm still waiting, but like, that dream when I found out my girlfriend of three months was pregnant and we both lived in separate house and she lived with her parents still. And I was like, got no money. And I'm like, holy shit. And I had that dream and I was so sore through the underneath my chin. I could hardly swallow. Like I was that stressed. I didn't know what to do, you know? Sort of that out. We're still together, but. So practical to this is like, there's just free games on the table for people today, isn't there? They're just going to think about these things as they go and start to get into their training a little bit. So we talked a little bit, I was just going to put quick takeaways. So we talked about trying to get that tong into that position in front of the roof of the mouth. Is there anything else people can do that's quite difficult for the auditory listeners on the podcast, but the YouTube guys might be able to kind of get a bit of an insight. Any kind of two or three things that we can do just during the day, which can help to get some better control and strengthen the mouth. I'm going to give you two real key things. One is the tongue surfboard. Jaco knows this one. So what you do is you, this helps with that ability to separate the floor of the mouth from the tongue itself. So we really want to be able to move the tongue separately to the floor of the mouth. Look at him go. If you're not on video, if you're seriously not on video, you've got to get that. This is the reason to come and subscribe to YouTube. Hit the subscribe button. If you like this show, I opened the mouth and you stick the tongue out and you want it clear of your top and bottom teeth. So you should be able to see your top and bottom teeth. It's hard. And then you just want, yeah, and you want a little bit of arch on it, a little bit of rise, you know? Just that. And you want it skinny. You don't want it kind of hanging out. Yeah. And that's actually, that's good. Lucky if you listen to that. You've got to practice these things, Tim. You've got to practice these things. When your tongue's as bad as mine, you've got to practice. Do it again. I want to mark a clip on this. We're going to put this on social. Do that. Do that fat tongue position again. Ready? Three, two, one, go. So open the mouth, tongue out, clear it of the teeth, push it out as hard as far as you can, and hold it there. Yeah. Tongue surfboard. Nice. Yeah. Tim. Quite a long tongue in this one. Look at Tim. So that one is really, really good. To start strengthening. The other one, you really, if you're listening, you really want to check the YouTube on this is the granny surprise screamer face. So basically, so basically from the forehead, there's a muscle and then there's another muscle in the back of your head and there's a big stretchy sheath that runs between those two, okay? And when your brain grows, that stretchy sheath actually, you know, springs and that actually propels forward and will actual face growth. It's like a big sling. It's an awesome system. So what you want to do is you want to, you want to train those muscles just like you train your handstand muscles, right? So you do that with this granny screamer. So you take your lips, cover your teeth with your lips, right? And then bring the eyebrows up, mate. Your face, excuse me, go really long. Eyebrows up, eyes up. You got to have the mouth open, Tim. Jacko. Uh-huh, uh-huh, uh-huh. There you go, you know? So your face goes really narrow like a granny getting a shock. That's it. Yeah, nice. Brilliant. I'm getting like spasms on this side. Mark that clip. That's a clip for the social for sure. Yeah, I've just grabbed it. I've grabbed it. Brilliant. Okay, all right. And then you do the opposite to that. So you scrunch it. You make your lips go wide. You scrunch your face down, yeah? And then you do the opposite, go long again. So you do this for reps. That's it. Mm. For reps. I was like a non-surgical facelift. That's how we are. Love it. So that gets that, I like it. The technical name for it is the epicranial lapineurosis, but that just gets that sling really pumping. And so it actually really helps. If you're like just trying to, I don't know, write a paper or something and you're feeling a bit shit, you do like 20 of those and you'll just, you'll wake up, you'll wake up, your whole system goes, whew. It shakes the brain, gets all the facial, like a lot of the facial nerve, get a bunch of feedback, you get the trigeminal nerve happening, it's good. I love the idea of somebody sat in traffic doing this. Yeah, should be. You know, sometimes you're playing the same song and you see someone, at least it's a radio, someone's singing along with the song that you listen to. Someone's, I love the idea of people sat in traffic doing this, being like, it's cold Clayton. Well, you know, you know, your man over there, Mike Mu, like he must have heard of Mewing. You heard of Mewing? Yeah. It's a big trend, like Mike Mu, John Mu was his dad, or is his dad, he's still going, I think, who's this, like, it was very much a pioneering, orthodontist, dentist, and Mike sort of took over his work and they're very much about all this paradigm, tongue position, correct breathing, functional dentistry, you know, growth, guidance, appliances and stuff. But he started that Mewing thing and the Mewings become like a thing, like millions and millions and millions of, you know, whatever's shares and likes or whatever it is that is important. But yeah, that whole, there's a whole sort of movement of where should you place your tongue and how do you do these little facial exercises that he started over there. So good. Cole, thanks for that today. That's just like, yeah, there's some really interesting stuff in there from just a mind-blowing perspective of some of the things we don't think about, don't know about, not talked about enough. That's why I love these conversations because it's just like an exploration into things we don't know. Yeah, it's cool. I just love how you just blew apart the whole of strength training. I'm just feel rocking on that. I'm just like, sorry. You can have that one, Cole. That's yours. You can take that one. Really, I can use it. Use that one. And just credit me. I also, I love the fact that. Feeds back a reference. And I love the fact that some of the things that we're talking about doing, how simple is it to just wiggle your face about a bit and think about moving to it. We're not asking or not challenging. Doesn't cost us anything. It's not super complicated. And there's some real science behind why it's going to be beneficial. And it's great that we're just finding out more and more of these things so we can get the best out of our bodies. And there's a good reason if you're listening to the podcast and you've never watched it on YouTube to head over to YouTube and watch the video, this is definitely a visual one to be able to watch back as well. If you're watching this commercial there, hit subscribe. That'll make Cole very happy if you subscribe to our YouTube. Absolutely, please. Because he doesn't have a YouTube, but if someone does want to find out a little bit more Cole about you and they after the, or if they haven't watched the first part, listen to part one as well. But what's the best way for someone to sort of find out a little bit more or be able to get in touch with you? Well, here's the thing, Jacko. This year is the year, man. I'm launching my YouTube channel. Yes. I told someone, I said, I've seen this guy is incredible. I said, he's so good. And I was like, this will blow your mind. This will blow some people's mind more than, he's so good, he's not on social media. That's how good he is. I'm not going to Instagram, but I'm going to start at YouTube. You don't need it. You're too good for it. But what I was going to say is about that this whole paradigm, not being rocket science, right? Like it's simple stuff to make a surprise, silly surprise, granny phase. But the leverage that you get as we've discussed for the last hour is off the scale, right? So what I'm going to tell you about on him is if you've got kids or you work with kids or you know kids or you have a nephew or nieces or whatever and you see some of this stuff with the kids, you got to get on it. You got to get on it. So I have a website called Happy Kids Clinic and the clinic starts with K. So happykidsclinic.com and that's a good place to start because if we can get the kids doing these simple things like Tim was saying in the back of the car, right? You change the world, by the way. It's amazing, you know? So in this dental clinic tonight, that's what we do. We do osteopathy, face exercises, breathing and special dental appliances that are amazing. And it works incredibly well. Like we're getting crazy changes in kids in like a month, two months, three months. It's wild. So that's Dr. Levi's, L-E-V-I-S.com.au and then just my name, Cole Clayton, C-O-L-E-C-L-A-Y-T-O-N.com.au. That's Cole Clayton. It's got some stuff on it. The baseline breathing course. So if you're a coach or trainer or therapist and you want to do sort of a bit of a deep dive into breathing, there's a whole 40 video course on there. So that's what I'm doing, the YouTube to sort of start to really talk about this stuff and get this stuff out there and feeding back into those platforms. Nice. Good man. Thank you so much for coming on. My absolute pleasure. It was awesome to get around to. Thanks, mate, we'll chat soon.