L-Citrulline Could Enhance the Impact of Exercise on Bone. Here's How...

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Paper: pubmed.ncbi.nlm.nih.gov/38718...
Chapters
0:00 - Introduction, and a personal frame
1:12 - Paper Title and Background
2:07 - Experiments
7:21 - Dietary sources of L-citrulline
9:00 - Expanding the camp of metabolic health enthusiasts! WOOT!
10:14 - My personal story
Allulose Deep Dive: • Allulose: Healthiest S...
Fructose Deep Dive: • Fructose Blocks Fat Bu...
#RxMetabolism University Project
I hope you’re all appreciating the improvement in my channels’ production quality. My earlier videos were all recorded on an iPhone, with minimal editing, and I have since transitioned to 4K filming on a Sony alpha 6700 camera, coupled with crisp audio on Rode microphones and topped off with outsourced professional video editing.
These improvements in your educational experience would not be possible without the extremely generous support of RxSugar (rxsugar.com, discount code NICK20), and company CEO Steve Hanley. I am NOT paid to explicitly promote their product, NOR given profits on sales, NOR otherwise incentivized to try to exploit you for my own gain. No, this is a different!
My friend Steve, and by extension his company, are devoted to promoting population metabolic health, as a mission I share! To that end, WE feel compelled to provide free education on metabolic health you all of you via RU-vid. I do my part by generating video content, but I require support, especially as a busy PhD and MD trainee. (I’m not a career influencer). To amplify the message and enhance the lessons, Steve and RxSugar are supporting video editing fees.
Perhaps this will build brand trust and in that way work into the business model? Or maybe not. But I share this with you in the spirit of openness and transparency. And if you can believe me, I feel the strength of our movement comes from the fact that all of us, from me to Steve to you, are bonded by a deep desire and passion to Make Metabolic Health Mainstream!
Pickled watermelon rind recipe:
20 oz watermelon rind, cubed
1 tbsp sea salt kosher salt, dissolved in 1 Liter water
1 cup apple cider vinegar
1 cup allulose syrup, plain or maple/pancake (linked below)
1 tbsp whole cloves
1 tbsp allspice (whole)
3 cinnamon sticks
1 star anise
Soak the cubed rinds for 1 hour in the salted water. Then drain. Put spices together in cheesecloth and wrap them up. Add the spices, vinegar, allulose syrup and cubed rinds to a fresh quart of water. Bring to a boil and simmer, covered, for 1 hour.

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3 авг 2024

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Комментарии : 157

@NashMax Месяц назад

I've been taking Citrulline for almost a decade for the workout benefits via NO. This is the first time I've ever heard someone mention Citrulline is also great for bones. Great channel - I continually learn new things here!

@nicknorwitzPhD Месяц назад

Glad you found it informative and valuable!

@jamesasimmons Месяц назад

Wow, I take this for my asthma. Years ago I found out not all asthma are the same. Some is from immune reactions and some from low NO production in lung tissues. Citrulline increases NO productions and helped reduced the amount of asthma attacks.

@kenadams5504 Месяц назад

Carnivore diet might help you.

@jamesasimmons Месяц назад

@@kenadams5504 Already doing a keto version of it :-) I have been asthma free for 2 years now.

@snakeace0 Месяц назад

Propably because of pulmonary vascular dilation effects from L-Arginine which L-Citruline is the base of.

@nicknorwitzPhD Месяц назад

Thanks for sharing! I didn’t know it could be used for asthma… glad you feel it worked in your n = 1

@cammieklund Месяц назад

Interesting! I get worsened asthma after everything I eat...How much citrulline did you take and how did you take it?🪷

@martywilsonlife Месяц назад

You can imagine how helpful this could be for postmenopausal women. Osteoporosis along with sarcopenia can really slow us down. I appreciate your many insights regarding supplementation and the mechanisms whereby this amino acid can assist with building or maintaining the integrity of our bones.

@nicknorwitzPhD Месяц назад

The data are pre-clinical... but I find them both interesting and compelling enough to consider supplementation. Sometimes, I have a "why wait?" approach myself ;)... esp when the downsides are likely negligible

@YeshuaKingMessiah Месяц назад

Biohack Don’t wait on standard practice protocols 17 yrsssss

@johnkoz34 Месяц назад

Excellent video, Nick. You really have a knack for explaining the research in concise, easy to understand ways. As a functional medicine doc that has an interest in osteoporosis, this paper is really exciting.

@nicknorwitzPhD Месяц назад

Much appreciated!

@SimplyHuman186 Месяц назад

Nick knack paddy wack give a dog a bone

@FrankZen Месяц назад

I live on L-Citrulline, L-Arginine and creatine! Ever since I upped my dosage to 3G/day my blood pressure has stabilized and my energy is much improved. I was a walking zombie before that. This bone stuff is just icing on the cake!

@nicknorwitzPhD Месяц назад

Impressive response!

@The_Fat_Bald_Trucker Месяц назад

❤😮Thanks Nick!! I always click, watch, and learn!! 👍

@nicknorwitzPhD Месяц назад

Awesome! Thank you!

@drlorishemek Месяц назад

You are excellence in action, Nick! 🎉

@nicknorwitzPhD Месяц назад

So kind of you Lori! - with gratitude, Nick

@tommyleejohnson7308 Месяц назад

Many elderly/older folks (65+yo) suffer from weak/weaker bones that lead to reduced lifespan from falls, inability to exercise, etc. I wonder if supplementation of L-Citrulline would be effective therapy? Thanks for your work.

@nicknorwitzPhD Месяц назад

I wonder too...

@chargermopar Месяц назад

Osteoporosis at a young age? Had no idea it was possible. I was told over and over that since I eat no vegetables I would have weak bones. Instead I have fallen through roofs, off of ladders, been in several car accidents including being hit by a pickup truck while in a Bobcat and have never broken a bone.

@nicknorwitzPhD Месяц назад

Unlucky 🧬

@Eric3Frog Месяц назад

You should get a DEXA scan. You will learn your bone density and body fat levels.

@user-ep8cy8zq1u Месяц назад

Many Thanks! Thank you for all your hard work,I look forward to every video. Recently diagnosed with Osteopenia,so this is excellent news for me.Will find supplements. Never expected this today!😊

@silverfoils Месяц назад

Check out a guy called Jeff Bowles. There are interviews here on YT. High dose Vitamin D3 and K2 may be useful for you along with the supporting supplements.

@nicknorwitzPhD Месяц назад

“Life has a way…” Rafiki 🐒

@trentriver Месяц назад

Great info - I wish as a young man this info was available via the internet - but grateful that it is here now .. many thanks.

@nicknorwitzPhD Месяц назад

Glad it was helpful!

@NoTrashInHeaven Месяц назад

Thank you, Nick! I'm so glad to hear that the cause of your bone degradation was found and that you've been able to arrest its progress if not reverse it! I'm especially interested, since I'm a menopaused female, and need all the help I can get to fight bone loss. Thank you for your time in putting out such helpful content. God's blessings to you!

@SimplyHuman186 Месяц назад

The first time I used L citrulline I had this tingling feeling all over my limbs. A good feeling tingle. Not like the neuropathy I had before keto. But a good kind of tingling. That only happend a couple times. Since then I have not gotten the tingle. Almost as if I was deficient and the citrulline replenished something. Still use it frequently and never get the tingle.

@snakeace0 Месяц назад

Im pretty sure thats because L-Arginine directly causes more pulmonary vascular dilation. Thats why it is commonly found in preworkout supplements. And L citruline is the base for L arginine synthetization.

@nicknorwitzPhD Месяц назад

Interesting 🤨

@GlueTubber Месяц назад

As a guy in my late 50's, I was blasted with all the ED commercials. They made me curious as to how they worked. I investigated and found that we could almost replace them by using L-Arginine and L-Citrulline. L-Arginine is 'closest' to the production of NO. I tried that, and had to be very careful with the dosage, otherwise I would get swimmy headed. L-Citrulline I could take with no problems. I now take a large dose of powdered L-Citrulline (I use Bulk Supplements L-Citrulline) with my tea (I use an old pill-bottle as a scoop). After taking it for a couple of weeks, morning-wood returned. It's interesting to see that it also helps bone growth.

@GlueTubber Месяц назад

One other point: NO also allows for dilation of blood vessels/veins (hence the morning wood), which helps regulate blood pressure.

@nicknorwitzPhD Месяц назад

@@GlueTubber I'm aware... someone already made a bone and boner joke too

@petermadany2779 Месяц назад

Once again, I’ll mention that my number one rule for nutrition is: eat real food! Therefore, my takeaways from this episode are: 1. There’s some good micro nutrition in watermelon and cucumbers. 2. It’s great to hear Nick has reversed his osteoporosis!

@nicknorwitzPhD Месяц назад

I don’t mind you having that takeaway :)

@shelleyhodgkinson1341 Месяц назад

I love your enthusiasm..it's contagious. Very good content as always. I wish allulose allowed to be sold in Canada..I will wait! Can get those treats here.

@nicknorwitzPhD Месяц назад

"SORee!" ;)

@michaelj2276 Месяц назад

Wow. This is fascinating, Nick. (And as someone with Osteoporosis and Crohn's Disease, *really* right up my alley. I think I'll join you on the Citrulline train! 🙌)

@nicknorwitzPhD Месяц назад

🚂🚂🚂🚂

@bowty_mcboatface Месяц назад

Love your enthusiasm Nick, it's infectous. Have you done a video, or is it documented anywhere, on the steps you took to overcome your osteoporosis - medication, supplements, exercise, etc?

@snakeace0 Месяц назад

Thank you for bringing these interesting Studies to our Attention. My dietary license really is just a worthless piece of paper when you compare it to the everchanging landscape of nutritional sciences. There is so much to learn and sometimes it is hard to keep up and check on studies after a few years to see if they still hold up. No wonder most general Doctors have no clue about nutrition, its very time intensive to keep up to date. These videos help immensely to cut down the time investment. Kudos!

@nicknorwitzPhD Месяц назад

Thanks Snake Ace (cool name btw). Yes... our degrees "age out" in so far as the crystalized knowledge passed on often becomes obsolete rather quickly... it's T1/2 is short... but I LOVE THAT!

@YeshuaKingMessiah Месяц назад

RD license truly is a joke Bought out by FDA etc who are trying to kill us Keep educating urself pls 😀

@marshcreek4355 Месяц назад

Thid was a great story - and the research was absolute fun!

@nicknorwitzPhD Месяц назад

Glad you enjoyed the personal element and data :).

@lloydhlavac6807 Месяц назад

I've been supplementing with both L-Arginine 5 g per day, and L-Citrulline 4 g per day for quite a while now, for the nitric oxide benefits. This is the first I've heard of any bone benefits though. It should be noted, if you do choose to supplement with either/both these amino acids, for the greatest benefit it is generally recommended to take them on an empty stomach, especially no protein for at least 1 hour before and after ingestion, to avoid competition with other amino acids for absorption. First thing in the morning, mixed in a large glass of water, is what I do.

@growingforwardgroup Месяц назад

I love your videos! I learn so much from them.

@nicknorwitzPhD Месяц назад

Glad you like them!

@user-PaulFedwar Месяц назад

Thanks Nick!; I'll be using for my ultra trail running training and races from here on out; sounds so promising and I can use one less soreness and ache or two to recover from!

@nicknorwitzPhD Месяц назад

"ultra trail running" - I'm jealous!

@allisonal Месяц назад

Really great explanation of a neat study! If I could imagine a criticism it would be around your process of selecting things to cover, and the frequency with which there is a connection to your personal life or the foods you favor. But then I remind myself that your stated channel goal is not to be a balanced journalism destination or video encyclopedia or one-stop shop for people trying to figure out what to eat. Rather, the goal (as I understand it) is to get people curious and excited about science. And a good way to do that is with a storytelling approach. Keep up the excellent work!

@nicknorwitzPhD Месяц назад

"frequency with which there is a connection to your personal life or the foods you favor" ... I'm intentional about this when I can be... if there's a relationship to my personal narrative that draws me interest to a particular topic, I think you deserve to know... I also find people respond to transparency and authenticity. So, that is what I aim to provide.

@allisonal Месяц назад

@@nicknorwitzPhD Appreciate the transparency!

@nicknorwitzPhD Месяц назад

@@allisonal for sure!

@Katlady-rs4eg Месяц назад

Thanks you so much! I plan to supplement for my bones!!

@nicknorwitzPhD Месяц назад

Category: Speculation that more like to help than hurt

@silverfoils Месяц назад

Thank you!

@nicknorwitzPhD Месяц назад

Welcome silver!

@nosuca99 Месяц назад

Nick, can you share what you did to correct your osteoporosis? I’m a 63 yr old male 10 weeks out from lumbar disc replacement x2. My surgeon said I just made the cutoff for bone density for surgery. I’m taking D3K2 and collagen supplement now. Any info would be appreciated. Don’t see an endocrinologist until September. Great channel! Thank you for making everything understandable.

@nicknorwitzPhD Месяц назад

I think we have different etiologies, so I'm not sure my protocol would be helpful to you. Sorry you don't have an appointment until September. D3/K2 (MK7) and calcium and regular exercise all seem reasonable starting points.

@skincraftorganicsllc8537 Месяц назад

Wow - another excellent video - thank you Nic!! I have severe osteoporosis (hip is -4.5 T) and have refused to take meds (fortunately, as bad as my numbers are, I've never fractured)... I'm going to give Citruline a try!

@nicknorwitzPhD Месяц назад

I'm glad you found this video interesting. That's a pretty low score. Certainly I would consider the fundamentals (D3, Calcium), but nothing wrong with an anabolic if your doctor recommends it. Side effect profile often pretty low. Also see prior video on my channel on bone-brain cross-talk and sclerostin... you may find interesting.

@skincraftorganicsllc8537 Месяц назад

@@nicknorwitzPhD thank you- I will look at that video! I have been taking D3, mag, MK7, and other supplements for many years - even dabbled with strontium citrate for a bit. My last DXA (2022) had only gone down a tiny bit from the one I'd had 5 years before - so I was pleased, considering I'm not on a drug. Since 2022, I've upped my protein consumption, and increased my exercise to include WAY more weight training (not just weight bearing) - and I've actually built muscles - I don't think I've ever had muscles before!! :D I follow Gabrielle Lyon and others so am really concentrating on that muscle-building bone thing... Oh - and with the fact that I'm only 4'10" and tiny-boned, I'm thinking, based on what I've read about how they interpret DXAs, that my scores are a little better than on paper. Anyway, thanks so much for your content - you always explain it to the non-science folks - and you're a breath of fresh air!! Keep doing what you're doing!! :)

@skincraftorganicsllc8537 Месяц назад

@@nicknorwitzPhD yikes... I just had another DXA yesterday and my spine went from -3.3 in 2022 to -3.4... but my hip went from -4.5 in 2022 to -5)... considering an anabolic as you suggested - any idea which I should pus for - Forteo, Tymlos or Evenity?? (I've been doing all of the things - high-quality animal protein, low (not keto) carb, no refined crap, resistance, vibration, 12K steps a day... been taking D3, Mag, etc for years - tracking with Cronometer so I know I'm getting all the things). Thanks Nick! :)

@a_bar8579 Месяц назад

You are incredible man

@nicknorwitzPhD Месяц назад

Thank you friend :).

@aprilek6003 Месяц назад

Nick, what are your thoughts on diet composition and timing for someone who has had a total abdominal colectomy for UC. I can't find anything on Pubmed as to whether fiber is a good thing for someone with the majority of the large bowel microbiome gone. Is an animal based diet better? If you do not know, could ask around I would really appreciate it. I am trying to help a female, late 30's who is several years post surgery. She has no stoma and has been told to drink lots of water but no guidance on what she should eat. Great breakdown of the study thanks!!!!

@EduardQualls Месяц назад

So, nitric oxide is important for both bones and boners... Seriously, you can get reputable L-citrulline in bulk, which will provide c. 3g per heaping teaspoon. It is slightly citrus-y tasting, and goes well with anything that has blueberries in it.

@nicknorwitzPhD Месяц назад

Flavor tip noted 🫐🫐🫐

@cynthiaproffitt8326 Месяц назад

Wow, this is fascinating! You provide stellar content and I love your enthusiasm. My husband and I are of the age where bone density decreases, (especially for my husband). I blame it on the years of taking an H2 blocker. We are on a meat based diet, but he cannot stop his stomach medicine. He is still plagued with acid. I fear a fall that will produce a fractured hip. I think I should supplement with l-citruline. Do you mind sharing what brand you are taking?

@moosiegirltx Месяц назад

Pretty sure he said what brand he’s taking, but he talks so fast you’ll have to concentrate to catch it!

@cynthiaproffitt8326 Месяц назад

@@moosiegirltxthanks! I will listen again. 😂

@artsteale3443 Месяц назад

This is good news. I have been taking L-citrulline for it's blood flow benefits, to know it could be helping to keep my bones strong is great. Arugula is another good source of L-citrulline.

@nicknorwitzPhD Месяц назад

Or "rocket" as they say across the pond ;)

@Wings_nut Месяц назад

In my water bottle are 3g each of both L-citrulline (increases nitric oxide for my runs) and beta-alanine (delays fatigue during resistance training). Thank you, Dr. Nick.

@nicknorwitzPhD Месяц назад

You're welcome wings_nut!

@CarbageMan 27 дней назад

I love RxSugar. I'm disappointed Walmart stopped stocking it. I've also noticed King Soopers is having difficulty keeping it in stock. I'm wondering if they have production problems.

@joelnorris4064 Месяц назад

Nick, Thanks great review. I have had a fracture also. I just started L-Citrulline a month ago. I will increase my dose.

@nicknorwitzPhD Месяц назад

Sorry about your injury

@joelnorris4064 Месяц назад

@@nicknorwitzPhD I have healed well but have inherited osteoporosis. Thanks for keeping us informed of possible ways to slow progression or even reverse it.

@lisacee3237 Месяц назад

Higher arginine via citrulline (or arginine alone) causes an increase of cold sores for me but also lowers my BP. Even when I balance this with lysine, I get breakouts. Any ideas?

@jeffschollmeyer5247 Месяц назад

Great info

@nicknorwitzPhD Месяц назад

Thank you!

@jeffschollmeyer5247 Месяц назад

I know you suggested 3 grams dosage for a 70kg male. Is there a loading phase?

@gstlynx Месяц назад

Thanks Doc, NASA might care about this.

@nicknorwitzPhD Месяц назад

Perhaps… 🚀

@winsuto Месяц назад

What was your diagnosis and gene mutation? Great info as always!

@nicknorwitzPhD Месяц назад

Here: pubmed.ncbi.nlm.nih.gov/30972028/

@tserevenad Месяц назад

@@nicknorwitzPhDI am 63 year old male. Osteopenia discovered at 40. This month dexascan finds osteoporosis. Untreated over the 23 years. Your video took me to my genetic data which found I have CT genotype at rs3736228, with the T allele associated osteoporosis risk. (Slight risk). My data does not include SNP associated with A745V mutation unfortunately. Wonder if I should obtain genetic test for this mutation. Will look into L citrulline. Thanks for sharing this info.

@sterlingkeful340 Месяц назад

Great video. L-citruline added to my carnivore + small amount of fruit diet helped increase some gym output. I wonder if it did help my joints too. They have felt stiff since I stopped using it.

@nicknorwitzPhD Месяц назад

I'm a fan of "toggling and observing" ... your n = 1 is a powerful thing.

@sterlingkeful340 Месяц назад

@@nicknorwitzPhD Yeah for sure. Trying something then taking it away is a strategy I like to employ.

@nicknorwitzPhD Месяц назад

@@sterlingkeful340 Just don't try to do that with giving a steak to a hungry dog

@suzannebethard8034 Месяц назад

Wow! Didn't realize my preworkout energy drink was also helping my bones also. I knew about the endothelial benefit, but not the bone. Thanks- good to know because my 86 y.o. mom drinks it daily as well. So mine has citrulline malate- apparently that makes it more absorbable?

@nicknorwitzPhD Месяц назад

Ya, I've heard 2:1 citrulline malate is good. Not an expert on formulation, but from what I have read...

@adelegibson1510 Месяц назад

I take a preworkout with citrulline every day. Is it safe to take daily long term?

@nicknorwitzPhD Месяц назад

I have no reason to believe otherwise

@MrStanfran Месяц назад

Nick. How do i get RXSugar products in Canada?

@nicknorwitzPhD Месяц назад

Smuggling

@sunkthebirdie7082 Месяц назад

arginine is an essential amino acid for mice but not humans ? L-citrulline seems good at fattening mice as well.

@stephanygates6491 Месяц назад

Why wouldn't eating beets to increase plasma nitric oxide work? I'm 66 and just took a fall that could have shattered my left tibia, sustaining a large contusion that bled internally, collecting along the front of my leg above the sock, but no discoloration of the large, displaced swelling. Just grateful I didn't catch my knee. Anyway, I love beets.

@nicknorwitzPhD Месяц назад

Nothing wrong with beets IMHO. Can't say whether it would work. Pools of NO in the body are distinct and it would be a leap to assume beets are going to stimulate the same pathways in osteocytes.

@agfairfield8575 Месяц назад

Except the oxalate level, which is pity. Although I understand that eating a calcium source along with an oxalate rich food helps.

@2GGop Месяц назад

Can you give us the name of the specific mutation you have?

@nicknorwitzPhD Месяц назад

Here: pubmed.ncbi.nlm.nih.gov/30972028/

@BigPictureYT Месяц назад

In the future, please display nutrients as x grams / 100 grams. Much easier to grasp and accurately compare. Thanks.

@zealman79 Месяц назад

2hr45 marathon jesus...good on you - what a flex. I did a half ironman in my peak of 5hr 10min...those were the days.

@nicknorwitzPhD Месяц назад

Haha… thank you. Good for you Zeal!

@cammieklund Месяц назад

Are there no citrulline in animal foods?

@bradbaker4679 25 дней назад

Which is better Nicholaus??? L-Citrulline or Citrulline Malate???

@nicknorwitzPhD 25 дней назад

Ideally 2:1 Citrulline Malate

@fuzfire Месяц назад

Nick I'm wondering why RxSugar chocolate bars messed up my gut by eating just one bar? I know I am Hypoglycemic so maybe that's it?

@nicknorwitzPhD Месяц назад

Some people are sensitive to allulose. It's possibly you're particularly sensitive and you could get GI upset from a ~10g dose, although that would be at the extremes of sensitivity. I don't think there's any reason to believe "damage" was done in any sense. Sorry you're not feeling well. How do you know you were hypoglycemic? Do you have diabetes?

@nd_otd 23 дня назад

Is there any human studies about it's effects on those who have no osteoporosis or other diseases?

@nicknorwitzPhD 23 дня назад

Unfortunately no studies that I know of in humans for Citrulline for low BMD. Speculative

@Poogoo701 15 дней назад

wouldn't consumption of nitrate rich foods that are then subsequently converted into NO be just as effective as mega dosing L-citruline?

@Bamse747 Месяц назад

Is this usefull for old people tho? I think NO production from arginine is reduced from the age of 40, also greens are a good source of NO.

@moosiegirltx Месяц назад

Going to make an n=1 of this if my bone scores aren’t good in a new test.

@nicknorwitzPhD Месяц назад

Good luck 🎲

@sharonillenye8036 Месяц назад

luckily I have osteopenia AND high high cholesterol-family history of heart disease so I will def be adding this to my supplements.

@nicknorwitzPhD Месяц назад

Glad you found the video useful... obviously it's not medical advice... but I thought cool preclinical data!

@sharonillenye8036 Месяц назад

@@nicknorwitzPhD the medical advice I get from my dr is not about nutrition its about rosuvastatin and pcsk9is.

@egor2593 Месяц назад

🔥🔥🔥🔥

@nicknorwitzPhD Месяц назад

🔥🔥🔥🔥🔥

@charliebravo8954 Месяц назад

Thanks for sharing this type of information, Nick!

@nicknorwitzPhD Месяц назад

My pleasure!

@salleone6387 Месяц назад

Is it then the NO that causes better bone health? Why not just improve that?

@nicknorwitzPhD Месяц назад

Here one intervention specifically examined (in a preclinical expt) was Cit. So that’s what I talked about. Also Osteocyte NO ≠ endothelial NO etc., per se. Probably some correlation tho. And I think it’s reasonable to speculate that other NO boosting interventions may have a similar effect. Dunno

@BBWahoo Месяц назад

Your thumbnail makes you look like science Jesus

@nicknorwitzPhD Месяц назад

Is that your way of complimenting my beard? 😉

@BBWahoo Месяц назад

@@nicknorwitzPhD I have compliments for every single part of you, including your beard. You're the nice secular boy I've always fantasized about.

@dennisjackson3531 Месяц назад

hey Nicholas just wanted to let you know how much I enjoy your channel . But because I am from the south my hearing can't keep up with your talking . You kept saying treadmill running task and I heard treadmill running cats . I was so excited to see that .Well maybe next time.

@sharonillenye8036 Месяц назад

if you press the more button at the top, there is a transcript button you can select to follow along with.