After work, is what determines your future! Spend one hour per day doing these 5 things and your life will change forever

12 05 2017

You finish work at 6 pm, go to bed at 12 midnight.

Within these six hours, how do you spend them?

Watching TV?

In fact, the activities you do between 6 am and 12 midnight,

the importance of it is beyond your imagination.

Too many people believe that, your career is determined by the 8 hours of hard work and effort you put at work, and your future and career progression depend on the boss and the company. But the reality is that for most people, this thing, you are on your own…..


Read on…


“Cultivation”, it’s forever dependent by yourself.

If you found yourself not progressing in life, you cannot blame and put the responsibility on your company for not grooming you



  1. What you do every night is important

My major in college was marketing, but I expect to become a designer.

So I practiced day and night,

picking up some freelance work to improve my design skills.

It took me a long time.

When I became a boss, I no longer need to involve myself in design work,

So I went back to the Marketing field.

Every day, when my children are sleeping,

I began learning to gain more knowledge, this again took me a long time,

But I begin to realise my returns.


If I rely on my working hours to gain skills,

then I will never have become a creative director and a product manager,

or like today, teaching MBA students on Marketing.

What I rely on, is myself giving myself “lessons”.

And the most successful people I knew, walked the same path as I am.

I have a friend who is a History graduate,

but he is interested in technical sales,

In the day, he does telemarketing, at night he learns how to code,

Finally, he became the vice president of sales in a startup company.

Now, he’s a CTO.

I have another friend, he received a degree in political science.

But he’s very interested in entrepreneurship.

he learnt a lot of knowledge on how to start up a company,

eventually, he founded a company and sold it,

Now he has reaped the rewards.


For them, what they do between 6 pm till 12 midnight,

is what determined their future.

Clearly, we need to balance life and work.

If you have a wife and children, every night, you have to stay with them.

Even if you are single, you also need a reasonable allocation of time to go to the gym, to meet with friends, or be alone to meditate and so on.

Of course, watching movies, playing games is good.

But there are things you do not need to do.

For example, watching the new season of a Netflix drama,

14 hours per week watching television (This is the average amount of time watching television).


The time spent playing the game Candy Crush.


Or spending time stalking your high school alumni on Facebook,

it does not seem to be good.

So what should you do?


  1. Read more, anything will do!

My college mentor was born in Alabama,

A poor African family.

He was admitted to West Point Military Academy, and he became the first person in the family to go college.

Before going to Havard for his MBA, he’s a trained officer.

When I met him, he has already developed his career in the city of Colorado Springs.


I asked him, what’s his biggest success?

He replied, because he kept the habit of reading,

and he never stopped.

He believed that if you want to get what you want in life,

knowledge is the key.

He often asked his interviewees what book are they reading now,

the excellent ones can give an answer immediately.

Reading can give you a good headstart,

this is often what your peers cannot obtain.

Compared to others,

you are more likely to know other industries strategies and tactics,

and that may be helpful to your company.


You can transfer your knowledge within the organization,

create new possibilities for your company.

Moreover, your conversation topics will become more interesting.


Anthony Robbins said:

“If you spend one hour a day to learn about a topic,

a year later, in this regard,

the knowledge you gain will be more than 99.999% of the world’s people.”

Even if you have 30 minutes every night,

each week you can easily read a book.

You may not be an expert, but I promise,

you’ll know more than what your peers know.


  1. Do some projects

You can apply the knowledge learnt to real work scenario,

this is only an ideal state.

If your company did not give you this opportunity,

create opportunities for yourself.

You can do some volunteer projects, start a website. They can bring you fame.

Working with a team,

you’ll understand how things work.

In the practical application of the industry,

and how it ultimately affect actual customers.

You’ll learn how to perform the task and meet deadlines,

and get feedbacks on what you are doing,

and benefit from it.


When you are not strong enough, these experience may not have any value to you.

But you are still a novice.

these experiences are far more valuable than the miserable pay you are getting.

If you can really convince others of your pockets of fruits of labour,

Then go try it. But do not let these private jobs affect your work.


  1. Actively build your connections

In your career path,

a strong network of connections will make everything accelerate.

If you have not set up your own personal connections,

you’ll need to divide a portion of your time to do this.

A strong network of relationships, can enable you contact smart friends, and learn their opinions get information and knowledge that are difficult to obtain help the company look for more potential partners or income generating opportunities Go get to know your work colleague or boss…..


If you are an entrepreneur,

your network connections will be your early customers,

your staffs are a source of capital

rather than go home, or going to a bar,

you should find some inner circles.

There are many small groups which are highly relevant to your career.

You should try to integrate into these circles.

Every week, you can drink coffee together with new friends,

go drinking or have breakfast.


You can also look into everyone’s career developments on LinkedIn.

And establish a network with mentors in those professional industries.

They may be your next job employer, who knows?

Your connections will be your most powerful asset in the workplace.

Since you have time to watch “The Voice of China”,

you have time to build a social network.


  1. The CHANGE of your LIFE starts TONIGHT

6 pm to 12 am, you go home, though physically and mentally tired,

you are free to do anything and do not have to take orders from others.

During this time,

you can switch off like switching off your computer at your workplace, switch off your brain.

But you can also do something,

make you smarter, stronger, have a wider network of people.

From the start tonight, take an hour a day to do these things,

I guarantee that after a year,

your career, and life will change.



Why I no longer prescribe maintenance drugs and bypass surgery

14 04 2017

By: Cris C. Enriquez  @inquirerdotnet

12:35 AM October 25, 2016


I will always remember the Monday morning that changed the course of my life. It was 8 a.m.,  and I was walking from the parking lot to my office in Ft. Lauderdale, Florida, where I had a thriving practice as a cardiologist. I felt pain in my chest and had to stop.

I was also short of breath. I knew I was on the verge of a heart attack, but was in denial.

I decided to keep walking to my office, where nurses could attend to me. I was already feeling better when I got to my desk, but as a precaution, I called a cardiologist friend who wanted me to take some tests.

One of the tests indicated I had a blockage of an artery on the right side of my heart. He urged me to have coronary angiography to confirm the damage.

I argued against such a procedure, citing that a blockage in my right coronary artery would not kill me. But before I was done, I experienced another chest pain.

The angiogram showed that I had three arteries clogged. I underwent a heart bypass the next day—and that’s when my problems began.

My recovery was long and hard. I had to lie flat on my back for weeks, and every cough was terribly painful. I did not want to go through this ever again.

But I knew the statistics; it was highly likely I would need a second bypass if I didn’t change habits like eating fried Spam and egg over rice, washed down with cold Coke.

I weighed my options and always came back to the same conclusion: Western medicine—in which I had trained long and hard—couldn’t really heal me. It had nothing to offer me except another bypass.



As soon as I got well enough, I looked for alternative treatments, even those that had not been accepted into the mainstream. I trained in chelation or intravenous therapy in Palm Springs.

Chelation was originally used to treat lead poisoning, but has been an alternative cure for heart disease since the 1950s.

It made a lot of sense to me that the process for removing toxic materials from the body could also reverse or prevent degenerative diseases. Inflammation, after all, is what heart disease, diabetes, arthritis and impotence have in common.

By infusing vitamins, minerals and a synthetic amino acid called EDTA into the body, circulation is restored and arteries made more pliable.

In the case of coronary artery disease, chelation would remove plaque from the arteries and make the blood wall more elastic. Otherwise, untreated cholesterol and calcium would end up clogging the vessels and depriving the tissues of nutrients.

When clogging happens in the heart, it’s called a heart attack. If it happens in the brain, it’s a stroke; in the kidneys, that’s high blood pressure and/or renal failure.

I was assured that chelation could be utilized along with blood thinners, vasodilators, beta blockers and other treatments for cardiovascular disease. I did the therapy myself in 1996, and have not taken heart medication since.

Instead of maintenance drugs, I have undergone chelation perhaps 500 times by now.

I am now 75 and still feel energetic, and have moved to the Philippines my practice in longevity and lifestyle medicine—which I supplement with my formal training as a cardiologist.

It’s not that I’m against medication. When necessary, as in the case of infection, I prescribe them to my patients. What I don’t recommend are to take maintenance drugs for life and to undergo an angioplasty or bypass surgery, given the availability of safer and less invasive treatments that work.

In fact, I am no longer alarmed by a blood pressure reading of 180/120 from a female patient. An intravenous formulation we call Rapha’s cocktail of vitamin B complex, vitamin C and minerals can restore that patient’s blood pressure to normal within hours.

In 2013, my anecdotal findings on chelation were corroborated by a study from a prestigious medical journal. Heart attack patients older than 50 were subjected to 40 chelation infusions and registered 18 percent less cardiovascular events in five years of follow-up as against those given a placebo.

Every other cardiologist would have said that the study would be negative. “But it wasn’t, and that’s the one thing we should be focusing on,” to quote Dr. Gervasio Lamas, a Columbia University cardiologist.



Most of the biochemical processes of the body are regulated by hormones. An imbalance in these hormones—very high estrogen and low progesterone levels, for example— could predispose one to breast and cervical cancer.

A decline in thyroid levels could lead to obesity, heart disease and loss of energy among, other symptoms.

Lower levels of DHEA (dehydroepiandrosterone) may also trigger chronic inflammation, immune dysfunction and rheumatoid arthritis.

When a patient visits me for the first time, I take his or her medical history, then conduct a blood exam to test for hormonal levels.

The test results confirm the hormones that need to be replaced. Replace those hormones—usually through pills and creams specially compounded for the patient’s condition—and the patient gets his or her life back prior to andropause or menopause.

I am also a firm believer in the importance of one’s outlook in life, nutrition, rest and sleeping habits.

I no longer eat fried food. Frying means oxidizing the oil or fat. Take it in and you predispose yourself to inflammation.

The lifestyle habits of my patients determine in a significant way how healthy they will be. Chelation and bio-identical hormone replacement therapy (BHRT) are merely ways to prod them to healthy behavior and practices. BHRT will help a post-menopausal woman regain her sleeping pattern and get the rest she needs

The 8 Morning Secrets of Successful People

18 03 2017

Apart from being very successful, they’re also known as early starters!  Want to know the secrets of their success?

  1. Positivity
    Early risers are known for their positivity, determination, problem solving abilities and optimistic mentality.

    Their willingness to solve problems is what helps them leap, whilst we are still fast asleep zzz.
    Rise early will create that 25th

    Breakfast is the most important meal of the day.
    Without a decent breakfast your body will run with little to no energy.
    Not what you want when you’re the President or training for the Olympics.
    The only one that can tell you “you can’t win” is you and you don’t have to listen – Jessica Erniss Hill
    The morning is the perfect time to review your to-do list.
    Plan your day ahead
    How are you working towards your goals?
    Use this time to visualize todays A positive outlook will help you complete your goals to their potential.
    Kickstart your Day
    The morning is the perfect time to get out there and workout.
    A morning workout helps boost brain endorphins giving you a positive mood.
    Exercising before  work help boost creativity, energy and productivity as well as helping lower stress levels.
    Remember, you can boost your mood and general health by just setting that alarm clock a littler earlier, even if you did wake up on the wrong side of the bed.
    You don’t learn to walk by following the rules, you learn by doing and falling over – Richard Branson.
  5. SLEEP
    Sleep plays a vital role in your general well being.
    Whilst asleep your brain and body is fixing itself from rigours of day to day life. The quality of your sleep will affect how you are feeling the next day.
    As well as affecting  how you learn, work, think and react.
    Make sure that you get enough quality sleep to help protect your mental and physical health.
    Unfortunately, sleep deficiency raises your risk  of chronic  health problems.
    Every thing that you own should have it’s place.
    Is it necessary, functional or just plain beautiful?
    It is not a daily increase, but a daily decrease. Hack away the inessentials. – Bruce Lee
    A good early start to the day is half the battle and will give you motivation to stay ahead of your competition.
  8. QUIET
    The earlier you wake up the quieter the world is
    This makes morning the perfect time for tasks that require  concentration for focus.
    Change will not come if we wait for some other person or some other time . We are the ones we’ve been waiting for. We are the change that we seek. – Barack Obama





29 01 2017

Chances are that you have heard about a trend called oil pulling. While this trend seems to be rather new, it actually has been around for a very long time. Oil pulling was primarily used by Ayurvedic medicine. The process involves swishing about a tablespoon of oil in your mouth for 15-20 minutes and then spitting it out.


Unlike many of the latest health trend fads and natural home remedies, oil pulling is actually based on science. Just as we are able to tell a person’s health by looking at their tongue, Ayurveda teaches that each section of the tongue is connected to different organs in our bodies, such as to the kidneys, lungs, liver, heart, intestines, etc.

Here are some of the reported benefits of oil pulling:

  • Whitens teeth
  • Prevents dental plaques, cavities and gingivitis
  • Eliminates bad breath
  • Improves respiratory health
  • Boosts immune system
  • Strengthens health of teeth, gums and jaw
  • Heals gum bleeding
  • Improves sleep
  • Reduces sinus infections and headaches
  • Improves skin conditions
  • Reduces silent inflammation



There are three oils that are commonly used for oil pulling: sesame, sunflower, and coconut. While all of these oils offer bacteria fighting benefits, it is often recommended that you use coconut oil because it contains lauric acid. Lauric acid is known for having anti-microbial agents, which makes using coconut oil for oil pulling much more effective.


When you first start oil pulling, it is recommended to try for about 5 minutes a day, and work it up to 20 minutes. Do this first thing when you wake up, before brushing teeth: Put a spoonful of oil of choice in your mouth, and then go about doing your morning routine of preparing breakfast and time will be up before you know it.

Swish the oil gently in your mouth, not like how you would gargle mouth wash, but just gently. It is true that the longer that you swish the more bacteria you will pull. 15-20 minutes will be good enough time to see the immense benefits

It is important that you do not swallow the oil. If the amount in your mouth makes it hard not to swallow, spit it out and try again with a smaller amount. You should never spit the oil into your sink as it could harden and clog up the pipes, especially in cold climates. Spit the oil out in your trash bin instead.

Rinse your mouth out with warm water and brush your teeth gently as normal. Repeat three or four times a week for best result.



Oil pulling is something that can be done by anyone and everyone will see some benefits of the process. For those who juice or drink a lot of acidic beverages, oil pulling can be extremely beneficial. Oil pulling can help get rid of these acids and protect your oral health.

It is important to remember that oil pulling should not replace regular brushing and flossing. You should also still visit the dentist on a regular basis for care. Oil pulling will not reverse tooth decay, but it can be helpful as an additional therapy.

Kids should eat peanuts early and often to reduce allergy risk

6 01 2017

(Reuters Health) – Parents should feed image_january-05-2017_reuters_peanutbabies creamy peanut butter or puréed food with nut powder when infants are 4 to 6 months old to help lower the risk of life-threatening allergies, new U.S. guidelines urge.
For most babies — kids without severe eczema or egg allergies that make peanut allergies more likely — new guidelines from the National Institute of Allergy and Infectious Diseases recommend introducing foods containing peanuts as soon as babies are able to tolerate other solid foods.
“For most infants, introduction can be done at home,” said allergist Dr. Matthew Greenhawt, chair of the food allergy committee for the American College of Allergy, Asthma and Immunology and a co-author of the guidelines.
“Whole peanuts should never be given to any child under the age of 4, as it they are a choking hazard,” Greenhawt added by email.
The new guidelines are a radical departure from recommendations in 2000 that advised against giving babies peanuts before age 3. Revised recommendations in 2008 had suggested no food be delayed past 4 to 6 months but failed offer specific guidance on when to feed babies peanuts.
Peanut allergies are a leading cause of death from food allergies in the U.S. and the new guidelines aim to alter this statistic by helping babies get an early taste that will make severe allergic reactions less likely.
Some allergic reactions can be mild with symptoms like hives or nausea, but more serious reactions can lead to anaphylaxis, when the airways tighten to the point where it’s impossible to breathe. People with anaphylaxis can die if they don’t get immediate medical help.
As doctors and parents change their approach to peanuts to follow the new guidelines, early exposure should help dramatically curb the number of children who develop severe allergies, doctors say.
Under the new guidelines, most babies can have peanuts introduced at home by parents or caregivers, but infants with severe eczema or egg allergies should see an allergist first. A specialist can test for peanut allergies and if necessary, give babies their first taste of peanuts during a doctor visit.
These precautions are for infants with severe eczema that doesn’t respond to treatment with moisturizer or corticosteroid creams or ointments, not babies with temporary rashes.
“Infants without severe eczema or egg allergy are unlikely to have peanut allergy by 4-6 months, although they still have a risk for developing peanut allergy later, especially if they are not fed peanut in early infancy,” Dr. Robert Boyle, a researcher at Imperial College London who wasn’t involved in the guidelines, said by email.
In infants without eczema or any food allergies, parents should feel comfortable giving babies a taste of peanuts after they are accustomed to eating other solid foods, said Dr. Sandra Hong, an allergy and immunology specialist at the Cleveland Clinic in Ohio who wasn’t involved in the new guidelines.
“These guidelines are different than what some doctors may be currently recommending because, previously, the practice was to avoid the highly allergenic foods for risk of developing an allergy,” Hong said by email.
The new advice follows trial results reported in February 2015 that showed regular peanut consumption begun in infancy and continued until 5 years of age led to an 81 percent reduction in development of peanut allergy in infants deemed at high risk because they already had severe eczema, egg allergy or both.
“Monumental trials have shown that prevention or food allergies can occur with early introduction of peanut and egg into the diet,” Hong said.
The guidelines are being published simultaneously in several journals including the Annals of Allergy, Asthma and Immunology.
SOURCE: Annals of Allergy, Asthma and Immunology, online January 5, 2017.

Tips for a longer life

27 12 2016

No matter what your age, you have the power to change many of the variables that influence how long you live, and how active and vital you feel in your later years. Actions you can take to increase your odds of a longer and more satisfying life span are really quite simple:

  1. Don’t smoke.
  2. Enjoy physical and mental activities every day.
  3. Eat a healthy diet rich in whole grains, vegetables, and fruits, and substitute healthier monounsaturated and polyunsaturated fats for unhealthy saturated fats and trans fats.
  4. Take a daily multivitamin, and be sure to get enough calcium and vitamin D.
  5. Maintain a healthy weight and body shape.
  6. Challenge your mind. Keep learning and trying new activities.
  7. Build a strong social network.
  8. Follow preventive care and screening guidelines.
  9. Floss, brush, and see a dentist regularly.
  10. Ask your doctor if medication can help you control the potential long-term side effects of chronic conditions such as high blood pressure, osteoporosis, or high cholesterol.

Smoking: An enemy of longevity

If you want to live a long, healthy life, make sure you’re among the nonsmokers. Smoking contributes to heart disease, osteoporosis, emphysema and other chronic lung problems, and stroke. It makes breathing during exercise much harder and thus can make activity less enticing. It appears to compromise memory, too.

The news does get better. People who quit smoking can repair some, if not all, of the damage done. After a smoker quits, the risk of heart disease begins to drop within a few months, and in five years, it matches that of someone who never smoked. Stroke risk drops to equal that of a nonsmoker within two to four years after a smoker quits, according to one study. The death rate from colorectal cancer also decreases each year after quitting. At any age, quitting progressively cuts your risk of dying from cancer related to smoking, although this drop is most marked in those who quit before age 50.

Diet and aging: Gaining a nutritional edge

Plenty of research suggests that eating healthy foods can help extend your life and improve your health. Studies reveal that a healthy diet can help you sidestep ailments that plague people more as they age, including heart disease, hypertension, cancer, and cataracts.

There is no shortage of new and conflicting advice on diet and nutrition. Stick to the basics with more broad-based changes, such as cutting back on meat; eating more vegetables, fruits, and whole grains; and striking a healthy balance between calories in and calories out.

Choose fruits and vegetables wisely

Get at least five servings of fruits and vegetables a day. When filling your plate with fruits and vegetables, choose from a full color palette. For even more health benefits, aim for nine servings a day. To get there, choose vegetable soups and vegetable or fruit salads. Sprinkle fruit on breakfast cereal, and select it for snacks or as a sweet end note after meals.

Choose fats wisely

Whenever possible, use monounsaturated and polyunsaturated oils. Avoid trans fats entirely. Limit saturated fats to less than 7% of daily calories and total fat to 20% to 30% of daily calories.

If you don’t have coronary artery disease, the American Heart Association recommends eating foods rich in omega-3 fatty acids, such as salmon, trout, or mackerel, twice weekly. If you have documented coronary artery disease, consume roughly 1 gram a day of EPA or DHA from oily fish and supplements if your doctor advises this.

Choose carbohydrates wisely

Choose whole-grain foods over those made with refined grains, such as white bread. Look beyond popular choices like whole oats and brown rice to lesser-known whole grains like barley, bulgur, kasha, and quinoa. Limit your intake of white potatoes.

Choosing protein wisely

Emphasize plant sources of protein, such as beans, nuts, and grains, to help you bypass unhealthy fats predominant in animal sources. Enjoying a wide variety of vegetables and eating beans and grains helps you get a full complement of amino acids over the course of a week. Shy away from protein sources high in saturated fat. Favor fish and well-trimmed poultry. If you do eat beef, pick lean cuts.

Don’t char or overcook meat, poultry, or fish — it causes a buildup of carcinogens. Cutting off fat, which causes flames to flare on the grill, can help avoid charring; try gently sautéing, steaming, or braising these foods in liquid instead. Grilling vegetables is safe, however.

Turning the tide on weight gain

Turning the tide to lose weight — or just holding the line at your current weight — can be difficult. The following tips may help:

Line up support. Work with your doctor and, possibly, a nutritionist or personal trainer. Ask for help in setting a reasonable goal and taking small steps that make success more likely. Tell friends and family about your goal, too.

Shut down the kitchen. Make your kitchen off-limits after dinner — even if you need to run a strip of crime tape across the door to do so.

Aim for a small change. Trimming 5% to 10% of your starting weight is a realistic goal with excellent health benefits, including reducing blood pressure and cholesterol levels and lowering the risk for diabetes.

Eat well. Focus on vegetables and whole grains, which are digested slowly. Limit refined carbohydrates. Enjoy moderate amounts of monounsaturated and polyunsaturated fats in your diet. Cut down on saturated fats and avoid trans fats.

Watch the balance. Taking in more calories than you burn off adds extra pounds. Burning off more calories than you take in shaves pounds. A moderately active person who gets about 30 minutes of exercise a day needs 15 calories of food for each pound of body weight. To lose a pound a week, you need to lop off about 500 calories a day by becoming more active and eating less.

Step up activity. If you are struggling to maintain a healthy weight or need to lose weight, the 2005 Dietary Guidelines for Americans recommend 60 to 90 minutes a day of moderate activity. You can work out in one daily session or shorter bouts at least 10 minutes long. Walking is safe for practically everyone. Talk to your doctor if you’d like to include more vigorous activities, which give you twice the bang for your exercise buck — that is, one minute of vigorous activity equals roughly two minutes of moderate activity.


12 Tips for Living a Longer Life

27 12 2016

Editors’ note: Though this article was first published last summer, we’re featuring it again because it’s never too late to live a longer life (until, of course, it is).

In this weekend’s article “My Dinner With Longevity Expert Dan Buettner (No Kale Required),” the author of “The Blue Zones Solution” cooked a meal of broccoli soup and Icarian stew (served with a few glasses of red wine) for the writer Jeff Gordinier. Since we can’t all have such a hands-on experience, here’s a round-up of Mr. Buettner’s advice for living a longer life.

Read the whole article here.

  1. Drink coffee.“It’s one of the biggest sources of antioxidants in the American diet.”
  2. Skip the juicing. “The glycemic index on that is as bad as Coke. For eight ounces, there’s 14 grams of sugar. People get suckered into thinking, ‘Oh, I’m drinking this juice.’ Skip the juicing. Eat the fruit. Or eat the vegetable.”
  3. You should also skip the protein shake.
  4. Go for long walks.
  5. It’s O.K. to drink red wine. “A glass of wine is better than a glass of water with a Mediterranean meal.”
  6. High-impact exercise winds up doing as much harm as good.“You can’t be pounding your joints with marathons and pumping iron. You’ll never see me doing CrossFit.” Instead stick to activities like biking, yoga and, yes, walking.
  7. Cook mostly vegetarian mealsthat are heavy on fruits, vegetables, beans, nuts, 100 percent whole-grain bread, oatmeal and avocados.
  8. Hold the butter.“My view is that butter, lard and other animal fats are a bit like radiation: a dollop a couple of times a week probably isn’t going to hurt you, but we don’t know the safe level.” Use olive oil instead.
  9. Eat meat and fish only sparingly.
  10. Try to stay away from cow’s milk.Use soy milk instead.
  11. There’s no need to avoid carbs if you add freshly baked loaves of bread to a meal.“A true sourdough bread will actually lower the glycemic load of a meal. But it has to be a real sourdough bread.”
  12. Eat in good company. It’s not just about what you eat, but how you eat, and how much you and your friends enjoy a meal together: “The secret sauce is the right mix of friends.”