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How do you know you’re getting enough sleep? What is affecting you from getting the optimal rest and recovery that you need to perform at your peak? On this episode, Daren tells an anecdote about his sleeping patterns through the years and what he has finally managed to decode. While Phil uncovers what you may have forgotten to check that is impacting your sleep rhythms, such as your chronotype, lifestyle, culture, thoughts, feelings and other factors that are essential for a healthy and balanced life. Tune in to get a good night’s sleep!Be sure to subscribe, rate, comment and share the Master of Some podcast on Apple, Spotify, Stitcher, Acast or whatever you choose to listen to us on. Send us your questions, concerns, insights, suggestions, love letters, and hate mail to talksomeshit@masterofsomepod.com or hit us up @masterofsomepod on our socials Instagram, Facebook, Twitter. All the dope music can be found here, courtesy of Daren. LINKS:Matthew Walker - Why We SleepMichael Breus - The Power of WhenJames Clear - The Science of SleepGretchen Rubin - Better Than BeforeKen Wilber - Four QuadrantsAlexey Guzey - guzey.comPODCAST PRODUCTION BY POD PASTE  See acast.com/privacy for privacy and opt-out information.

We helped create a fun episode about a drink that has helped the Master of Some Team (Daren Lake and Phil Cross) compete faster and better. TLDR - It doesn’t have EPO in it, it tastes great and it’s 100% legal!Watch the full episode HEREREAD/Download the whole episode PDF Here---On this episode, we break down the components of the ultimate performance enhancing drink, WAR JUICE! We were so excited to share this with you because we think it has great beneficial impacts on endurance performance. There are only three ingredients to War juice. Each ingredient has its own health benefits that we dive into but combined together, these foods create a Godly drink that gets your body ready for a solid race! Pretty please with a tart cherry on top, hit the subscribe or like button on whatever app you use to listen to us so that you are alerted and updated on our latest episodes. You can find us on Acast, Apple podcast, Spotify and Stitcher. There is so mushroom for doper stuff we can create for you, but we need your support so please rate us, leave us a comment, and share this out to all your fave people! Let us know what we can do better!If you like the beets and music you hear in this episode, it was created mostly by Daren and you can check it out here. LINKSSuggested episode to listen to next: Race Week NutritionAll the amazing puns above will link you to further information about these ingredients.Happy listening and learning! PODCAST PRODUCTION BY POD PASTE  See acast.com/privacy for privacy and opt-out information.

If you’ve ever wondered, “What does a personal trainer do in isolation?” This might be the episode for you. If not, then just listen because he talks about a few things that personal trainers don’t really ever speak publicly about. We also dive into a bit of what happened during this “The C Word”. I’ll treat this as a time capsule of sorts for the future Master of Some to look back on and go “Oh, that’s what we were thinking” This episode was an interesting one with fitness/nutrition coach and wellness habits trainer, John Fawkes over in Los Angeles California. This was actually an accidental recording where I kept the tape rolling at the end of a different interview (which is part of a bigger project that I may release in the future) Who is John Fawkes you might ask? He’s a writer and a personal trainer from Hollywood, California. He coaches people on diet and exercise who really want to get into the best shape of their lives.  He is an NSCA certified personal trainer, a precision nutrition certified nutrition coach and Bayesian bodybuilding personal training certified. He strives takes a science based approach to coaching and personalizes it to the individual. Read the full transcription here. LINKS & LEARNINGSJohn Fawkes WebsiteJohn Fawkes Beautiful Writing Music by DLAKE CREATESPodcast Production by POD PASTE  See acast.com/privacy for privacy and opt-out information.

This short episode is an experiment of sorts called Healthy, Wealthy and Wise.In our spare time we naturally talk about fitness, wellness, finance and the self improvement that we gain from all of those things. Those conversations sparked the framework for this episode and series.Hopefully you can learn a bit from our personal lives to apply it to your own life and get more healthy, more wealthy, and more wise.There is a chance we might extend this out past Phil and me and look to get other health, fitness and self improvement junkies on board to talk some sh*t about their own health, wealth, and wise journeys.Phil goes into detail about his diet to get back from a cold (non Covid-19/Coronavirus related), his remote pivot with his new business (This Thing of Ours), and is interested in talking more about mental health and thinkings about their thoughts and feelings around the anxiety with Covid-19/Coronavirus pandemic.Daren talks about his 5K DIY race changeup when the pandemic first struck, tries somewhat timed the market okay to save his a$$, and thinks about how his reaction to Covid-19 is similar to doing an Ironman Triathlon (Spoiler: He wants to say he got through it just fine)Be sure to subscribe, rate, comment and share the Master of Some podcast on Apple, Spotify, Stitcher, Acast or whatever you choose to listen to us on. Send us your questions, concerns, insights, suggestions, love letters, and hate mail to talksomeshit@masterofsomepod.com or hit us up @masterofsomepod on our socials Instagram, Facebook, Twitter. All the dope music can be found here, courtesy of Daren aka DLake Creates.PODCAST PRODUCTION BY POD PASTE  See acast.com/privacy for privacy and opt-out information.

As the end of the year approaches most of us will likely start reflecting on the year that was and set new goals or “resolutions” for the year that is to come. Well, we’re taking you back to what we think is an important concept that will help you achieve your new year goals and live a joyous and full life.In this episode, we revisit Stoicism. Stoicism is a philosophy dating back centuries and is still very relevant to today’s living. It is the flip side of what you all know as goal setting but presents another angle towards reaching your objectives in the new decade.Stoicism and fear setting in particular are cool models and lenses to run things through and even see what didn't work for the year so that you can plan to avoid those things moving into the new year.It would be awesome if you could subscribe, like and share our podcast. You can hear us on Apple podcast, Spotify, Stitcher and Acast. We’re also active on all of our socials @masterofsomepod (Instagram, Facebook, Twitter) so please give us a follow, like, comment if you enjoy what we do. Also, all the cool music you hear in this episode is created by Daren. Check out all his tunes here. QUOTES15:21 - "Stoicism is an acknowledgement that we don't control and we can’t rely on external events in the world. The only thing we can control is ourselves and our responses to those events...what we think, what we feel, what we say and what we do. The world is going to throw us curve balls. Stuff is going to happen and we choose how to respond to that. So in every culture, in every religion, in every time, there has been a question of how we conduct ourselves and how we handle life vicissitudes." - Phil Cross20:08 - "Stoicism, at its heart, we don't control the world around us but we do control how we react to it." - Phil Cross22:06 - "The joy in doing things is in the suffering and the happiness." - Daren Lake42:47 - "To be a philosopher is not merely to have several thoughts, nor even to found a school, it is to solve some of the problems of life, not only theoretically but practically. So stoicism is intended as a practical philosophy...fear setting it’s a mechanism for practically thinking through something and enhancing your life and dealing with problems." - Phil CrossLINKSTim Ferris on Fear SettingRyan Holiday and his books The Obstacle is the way, Ego is the Enemy & 

Welcome to Season 3 of the Master of Some! We’re kicking this season off with an interview Daren had with Max Fennell, the first professional African-American triathlete.Being a triathlete himself, Daren was excited to talk to Max about all things triathlon and endurance but they also delve into racial issues in the triathlete community, Max’s collegiate career in soccer and coaching fencing, being a coffee entrepreneur, his secret love of cryptocurrency and blockchain, and more cool things that he has got going on!NOTABLE QUOTES12:16 - “I truly believe in being of service to others and that’s how I'm using the sport of triathlon as well.” - Max10:52 - “The sport of triathlon just really teaches you self, reliance, perseverance, trust, faith right because come race day everyone is under the same race conditions...we can't do it unless we see ourselves doing it.” - MaxLINKSMax's website - https://www.maxfennell.co/If you like what you hear, please subscribe and follow us on Apple Podcast, Spotify, Sticher and Acast.Leave a comment, rate us and please share with all your friends. Let them know all the dope stuff we talk about.Listen + Follow on SpotifyListen + Subscribe on Apple PodcastListen + Subscribe on StitcherHit us up on talksomeshit@masterofsomepod.com or any of our socials @masterofsomepod (Twitter, FB, Instagram) if you have any questions, comments, concerns, suggestions or just want to say hey!If you like the music you hear (which was mostly created by host @Daren , you can check it all out herePODCAST PRODUCTION BY POD PASTE  See acast.com/privacy for privacy and opt-out information.

Daren is trying something new!! Taking 1 article/blog post and putting in a bunch of diff places on diff mediums. #CreativityHit us up if you like it talksomeshit@themasterofsomepod.com or on the socialsRead full post here - http://www.darenlake.net/fitness/why-i-stopped-training-with-heart-rate/How I use heart rate training now as more of a suggestive guide and how you can benefit from it.Heart rate (HR) training is great for monitoring what's going on from a zoomed out objective point of view. I've found in my experience and through my discovery process (science-backed evidence, my own experience, and talking with experts around me) that it's not so great for knowing precisely what stimulus and stress you are putting on your body to see the gains you might be wanting.What is Heart Rate Training?As stated in Runner's world, "Heart-rate training uses your heart rate or beats per minute (bpm) as a guide for intensity. Instead of training at a specific pace, you use a heart-rate monitor to train your cardiorespiratory system to work at a specific effort for a set amount of time."Age-based formulas, the Maffetone Method, and even going out and doing a max heart rate test are the best ways to determine your heart rate zones. You then go out and train in those zones. Depending on your objectives and your fitness level, it's that simple.Why it didn't work for meWhile I did this type of HR training and mainly the Maffetone Method for about 5 years I started realizing a pattern. I wasn't actually getting faster at the really fast stuff because I wasn't training hard enough. I'm the first person to say that most people train too hard, but I actually wasn't training hard enough on my hard days to provoke a response and stress my system which in turn, breaks it down and builds it up so I can be [Daft Punk Vocoder Voice] harder, better, stronger, and… faster. [/Daft Punk Vocoder Voice]Read the rest of the post here - http://www.darenlake.net/fitness/why-i-stopped-training-with-heart-rate/  See acast.com/privacy for privacy and opt-out information.

Welcome to Master of Some a podcast about Health & Fitness served up as a metaphor for life. Since we serve health related metaphors for life, this episode is a cross release with another podcast that I’ve worked on in the past and focuses on mental health/fitness rather than physical health/fitness.Please note that it’s not your standard podcast episode. Think more of Serial, NPR This American Life, Radiolab or Gimlet. There is an interesting story being told with heavy production, lots of music and sound effects, and more. It’s all around black stereotypes and fetishes, why we wear clothes, and how gender equality could be more of a thing if we all got naked. Yeah… super idealist with this one. I mean, I did take almost 2 years to produce one podcast episode… so it’s gotta be meta on layered on meta right?Please enjoy and feel free to share this episode or the cool black dudes episode - it’s the same thing, with anyone that you think would get some value out of it.Thanks and enjoy!------ From The Words of Daren & Cool Black Dudes Radio Podcast----The full episode is finally here! If you like cool stories about taboo topics please enjoy this.Please note - The episode while extremely informative, contains some foul language and adult content. Listener discretion is advised.A Pod Paste, DLake Creates, and Cool Black Dudes Radio original investigative story about how a guy's very personal insecurities turned into something WAY BIGGER than his problems.What turned out to be a quest for me to "get over my issues with my flaccid penis size" ended up becoming a journey that I'm still on to find equality in all of us. While I might be an idealist in my libertarianism (or ist) utopian ways I think there is some truth in people becoming more real and more vulnerable by undressing their fears and inadequacies and showing everyone "hey… maybe my problems aren't as big as I thought".Please subscribe, rate, and comment to find out when more episodes like these drop!——Welcome to digressions. A new podcast format brought to you by cool black dudes radio. Darren Lake and pod pace. That tells upfront unfiltered and sometimes uncomfortable audio stories and documentaries about racial and race related topics. I'm your host Darren lake. I have always been interested in the human body in particular why we put clothes on and why we aren't naked more like what is actually stopping us from just being naked all the time. I've also been interested in the psychology and social norms around why we as humans do what we do. But funny enough like most people in from my findings looking at you men in the western world I've always had a hesitation around the whole stripping down and skinning dipping naked with friends on a late summer's night. I've been with ladies before that obviously never saw me naked and I was OK with that and I've also been in the guys locker rooms and showering with nothing on and it got normal pretty quickly but the guys are just half the population. I couldn't cope with taking it all off in front of a group of women that I didn't know in a public setting and my fear went deeper than all women. It was a particular race in a particular place. White women here in Australia are just letting you know. ——Huge Thank Yous!The Nude Blogger (Jessa) - http://www.thenudeblogger.com/Nikki Thomas (Narrator) - http://nikkisthomas.com/Daren Lake - DarenLake.netMaster of Some -

The last episode of the season and we finally find out if Phil finished the race and if he finished, did he finish in the time that he wanted?! The story is about co-host Phil's attempt and journey to race and complete a 100km Ultra Marathon trail run in the Blue Mountains, Sydney, Australia.This is a slightly different type of episode as we time travel yet again but we go back through the past season and his journey and test if our theory's about training for something we've never done would pass or fail.Listen on to rest to hear about the end of this intense race, lessons learned, and what Phil, Daren, and the Master of Some Podcast are doing moving forward.If you want/like to add any of the music you've heard to your device and music playlists, please go to here and share it with all of your friends!----If you like the music you hear (which was mostly created by host @Daren , you can check it all out herePODCAST PRODUCTION BY POD PASTE----NOTABLE QUOTES4:00 People going to a race who say they don’t have a goal are psychos or liars. - Phil16:14 Suffering leads to purpose - DarenLINKSUTA100 - https://www.ultratrailaustralia.com.au/Listen on Apple PodcastListen on SpotifyListen on StitcherListen on AcastAny questions, comments, suggestions, concerns, random chat - hit us talksomeshit@masterofsomepod.com or on the socials:@masterofsomepod - Twitter, FB, InstagramIf you like the music you hear (which was mostly created by host @Daren , you can check it all out herePODCAST PRODUCTION BY POD PASTE  See acast.com/privacy for privacy and opt-out information.

This episode we time travel a bit to finally tell a descriptive, fun and captivating story via the wonders of sound design and audio production! The story is about co-host Phil's attempt and journey to race and complete a 100km Ultra Marathon trail run in the Blue Mountains, Sydney, Australia.We have his partner Kat helping out with the narration and start out with his night before pre-race interview. We then work into the day of the race with some awesome in race moments grilling Phil while he's starting to struggle.Listen on to rest to hear if he finishes and if he does, in the time he thought he would.If you want/like to add any of the music you've heard to your device and music playlists, please go to here and share it with all of your friends!NOTABLE QUOTES9:58 - I usually just tell myself a story in longer races that it’s only the next 5k. I chunk the race down. - Phil22:30 - when you cramp in endurance sport it’s because your body hasn’t gone as hard or as long or both. - DarenLINKSUTA100 - https://www.ultratrailaustralia.com.au/Listen on Apple PodcastListen on SpotifyListen on StitcherListen on AcastAny questions, comments, suggestions, concerns, random chat - hit us talksomeshit@masterofsomepod.com or on the socials:@masterofsomepod - Twitter, FB, Instagram  See acast.com/privacy for privacy and opt-out information.

In this episode we have a special guest, physiotherapist extraordinaire Paula Luke!Paula drops some serious knowledge on everything from the common mistakes she sees endurance athletes making, why being a bit stiff might not be all that bad for trail runners, to the reasons why continued learning and development is critical for physiotherapists just out of their base training. This is one you’re not going to want to miss!If you want/like to add any of the music you've heard to your device and music playlists, please go to here and share it with all of your friends!Notable QuotesPhil Cross - 19:55 “I’m a genetically fat asthmatic kid from the north of England”Paula Luke - 21:27 “If you’re going to throw yourself under the bus you might as well do it in the race”Daren Lake - 48:09 “Stop discrediting the 70.3, ok! That means my 5k races, you’re just like, what the fuck are you doing is that a warmup”LinksThe Body Fixer (Paula's Physio Practice) - https://www.facebook.com/TheBODYFIXERR/UTA100 - https://www.ultratrailaustralia.com.au/IMTalk (Ironman Podcast Mentioned) - http://www.imtalk.me/  See acast.com/privacy for privacy and opt-out information.

What is up podcast world! Co-host Daren Lake with Master of Some - A health and fitness podcast served up as a metaphor for life. In this episode we help you understand the physical side of things with the training itself, the recovery, and the nutrition itself. We also go behind the hood of what Phil is up to a few weeks before he does his 100km (61 mile) race.-A bit of admin as usual. Please make sure you subscribe rate and comment on apple podcast or follow us on spotify. You can hit us up on all of the socials or email us talksomeshit at master of some pod dot com with any feedback. We love it all.-BONUS - If you like any of the music you hear, you can add it to your device playlist by going to masterofsomepod.com/music and share that out to your friends!. . . Links . . .Zero Fasting App - https://www.zerofasting.com/integral Theory - https://integrallife.com/glossary/integral-theory/Ben Greenfield - https://bengreenfieldfitness.com/Central Physio - https://www.centralperformance.com.au/meet-the-team  See acast.com/privacy for privacy and opt-out information.

We are live! Season 2 Episode 2 of the Master of Some. A podcast about health and fitness served up a metaphor for life.In this episode, we delve into some of the mental aspects of training for an event you’re not sure you can finish. How do you know you can go the distance? What can you do to train the mind ahead of time? What tactics might help when it comes to race day. Only one way to find out!You also get to find out a few random facts about your beloved co-hosts (I know, right, just what you’ve always dreamed of!).MasterOfSomePod.com for other episodes and more!Links:Morphic ResonanceFree Solo MovieJack Daniels VDOTHeadspace MeditationNLPCentral Governor TheoryIf you like what you hear you can follow and subscribe on Spotify, Apple Podcasts, and Stitcher. Feel free to comment and rate too!Listen + Follow on Spotify AppListen + Subscribe on iTunes Podcast App Listen + Subscribe on Stitcher Podcast App  See acast.com/privacy for privacy and opt-out information.

Welcome to Season 2 Episode 1 of the Master of Some. A podcast about health and fitness served up a metaphor for life.If this is your first time listening or you haven’t already please please hit the subscribe or follow button on whatever you use to listen to us. We are on Spotify, apple podcasts, stitcher and cast.Also, leave rate and leave a comment. Lastly send this podcast or your fav episode to someone that you think would get some value out of it as the more people that hear about us, the doper stuff we can do.Please note that there is a language warning as we sometimes cus/curse and I’d hate to put you in awkward moment if we slip up say some bad words.——This season is a bit interesting as we are taking a zoomed in, focused approach and tracking Phil’s journey to completing the UTA100 kilometre ultra trail n race in May. We are looking at training for and racing this event as a way of extracting some core lessons that you can take away as apply to your own life. Learning from the successes and failures.This episode we touch on - The Why and What on UTA, Objective vs Behaviour, Power ModelsAnd More!Moving ahead this season we will be covering topics such as;Mindset of doing something you’ve never done beforeTesting for success. HA bit of Race coverage, raw in the moment experienceReflection post raceWhat next - after raceOff-season health focusI won’t hold you up, so let’s get into it.  See acast.com/privacy for privacy and opt-out information.

It’s no secret that we are big believers in the power of the mind when it comes to achieving goals, both athletic or otherwise, and in living a happy, full life.In this episode we dig into Stoicism, a philosophy that dates back hundreds of years, but is still as relevant today as it was when it was conceived.MasterOfSomePod.com for other episodes and more!LINKS:Ryan HolidayThe Daily Stoic, Ryan HolidayTim Ferriss on Fear SettingEgo is the Enemy, Ryan HolidayThe Obstacle is the Way, Ryan HolidayDeep Work – Cal NewportThe War of Art, Steven PressfieldMeditations, Marcus AureliusIf you like what you hear you can follow and subscribe on Spotify, Apple Podcasts, and Stitcher. Feel free to comment and rate too!Listen + Follow on Spotify AppListen + Subscribe on iTunes Podcast App Listen + Subscribe on Stitcher Podcast App  See acast.com/privacy for privacy and opt-out information.

We are taking a little break from the norm this episode with Phil flying solo with an interview… and what an interview!Anna-Marie Watson is an ultra-endurance athlete who regularly achieves podium positions and pretty much anything she enters. Her most notable successes include placing 7th lady (and in the top 100 finishers overall) at the Ultra Tour de Mont Blanc. This 170km trail race has 10,000m of vertical ascent (and descent!) takes the average hiker 10 days to complete whereas Anna-Marie finished in 28 hrs 32 mins!!!She has also completed the notorious Marathon Des Sables twice placing 2nd lady in 2015 and 5th lady in 2018. This multi-stage event in the Sahara Desert is the equivalent of six marathons in six days and described as the”toughest footrace on earth” by the Discovery Channel and”more hellish than hell” by Sir Ranulph Fiennes who completed the event in the same year.She’s also an outstanding high performance coach running her business ‘Reach for More’.There is way more to unpack here – so jump in and listen!LINKS:RFM CoachingWAA Ultra Veloforte – 20% code ‘rfmcoaching‘UTMB Kim Ingleby (TEDx)If you like what you hear you can follow and subscribe on Spotify, Apple Podcasts, and Stitcher. Feel free to comment and rate too!Listen + Follow on Spotify AppListen + Subscribe on iTunes Podcast App Listen + Subscribe on Stitcher Podcast App  See acast.com/privacy for privacy and opt-out information.

While we don’t believe in New Years resolutions, but you might. Listen to a throwback of our first episode on good goals. It’s a great place to start if you are into a new year and a new you mentality.It’s a cool refresher as the first episode really sets the foundation for who and what we are trying to do with Master of Some Podcast. Feel free to follow us and listen on Spotify and if you use Apple podcasts, please leave rate, comment and subscribe when you get a chance. And for us to reach as many people as people, if you are liking what you hear, flick a link to a friend (any link is fine!) for them to listen to us. We appreciate the love and support from you and have some cool stuff in store for the new year and beyond!-----And we are live! In episode 1, (or unofficially, ‘episode 0’… because it sounds cool) we, (Daran Lake and Phil Cross) introduce ourselves, the concept of ‘Master of Some’ and we talk on a foundational meta-skill that lies at the core of mastering anything – goal setting.If you like what you hear you can rate and subscribe on iTunes.Links:The Well Formed OutcomeF.I.R.EThe 5 WhysObjective SettingMUSIC BY DAREN DLAKE | PODCAST PRODUCTION BY POD PASTE  See acast.com/privacy for privacy and opt-out information.

This episode we have Daren’s animated and dynamically interesting fitness journey story or as he calls it “Getting Healthy, Staying Fit, and using data to create habits that last a lifetime”. A mouthful but he wouldn’t have it any other way - #ThatsWhatHeSaidJust like his title we dive into all the nitty-gritty on how he made a healthy version of himself when he realised he didn’t even know what a healthy version of himself was (from an analytics point of view). And this actually has a benefit value for you if you are struggling to keep healthy habits.Lots to unpack and as usual a warning - that there is some adult language in here. Please be aware of who and where you listen to with this.MasterOfSomePod.com for other episodes and more!LINKS:Track Your Own Data via 80.20x FormBlog Part 1, Part 2 & Part 3 My Personal Fat Loss JournalKelsey Hutton — DieticianDexa ScanHow To Achieve Your Goals EasilyKetosis ExplainedIntermittent Fasting ExplainedPrimal vs Paleo vs Atkins vs Low Carb DietsSlow Carb DietFat Adapted ExplainedMatt Fitzgerald — Racing Weight Quick Start GuideMuscle Degradation/Sarcopenia (Shoutout Jonathan Fermanis at Measure Up Sydney for the Dexa Scan!)Exercise isn’t the best way to lose weightHow To Start Working Out When You Don’t Know What You’re DoingHow To Master The Cheat DayWhy Everyone Should Lift WeightsHow To Track Your...  See acast.com/privacy for privacy and opt-out information.

Changing the pace up for this episode. We add a bit of auditory sweetness for your ears to suckle on.Fitness isn't just about racing, it's a lever to do cool stuff in life. And cycling from the UK to Australia counts as pretty cool! Listen on as Phil talks through his story.MasterOfSomePod.com for other episodes and more!  See acast.com/privacy for privacy and opt-out information.

This episode we get into that beautifully messy beast - nutrition! Specifically race week nutrition - diving into what we do in the lead up to a race, the week of and during. Hell, we even throw in a few fringe methods too - just to keep it exciting.Quick note - We are not doctors and do not play doctors on the internet! So please take what we say here as information, not advice!If you like what you hear you can rate and subscribe on iTunes, Stitcher or wherever you listen to your podcasts.Links We Speak On:How to spell ‘prosthelytize’ :)How To Tap Into Fat For Fuel - Torbjørn SindballeGenetic testing resources:PrometheaseFound my FitnessAthletigenGenetic GenieBeet juice for performanceTart Cherry JuiceCordyceps Mushroom ExtractCaffeineListen + Subscribe on iTunes Podcast App Listen + Subscribe on Stitcher Podcast App  See acast.com/privacy for privacy and opt-out information.