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Do This Everyday to Build More Muscle
3,649 Views · 6 months ago

Do these 5 simple things every day to build muscle faster. The key to muscle growth is consistency. By mastering the correct muscle-building habits and repeating them on a daily basis you can create a routine that's guaranteed to continue delivering muscle growth for a long time.

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Simply hitting the gym isn't all it takes to optimize muscle growth. What you do with your diet, and what you do before and after your workout is equally as important if not more important. So today I want to give you guys a list of what you should be doing consistently to build more muscle. And before we jump into the more obvious things like staying in a calorie surplus, I want to start with some exciting research that you probably haven't heard before, about the effects of eating olives. Now make no mistake, of course, it's much more important for you to ensure that you have your basics down, like staying in a calorie surplus and getting enough protein. But eating olives can't really hurt you and most people don't realize that eating them daily may actually help promote muscle growth. For example, Italian researchers recruited a group of people between the ages of 18 and 65 to eat a dozen green olives every day for 30 days. (1) At the end of the 30 days, the participants were able to drop an average of 1.7 percent body fat while adding over 2% lean muscle mass. This equated to an average of a little more than two pounds of muscle growth while still burning fat. Now that may not sound like much but it is significant and impressive because the people involved in the study didn’t make any other dietary or exercise changes besides consuming 12 olives per day. Originally it was assumed that olives could benefit muscle growth due to their anti-inflammatory and antioxidant effects. This is because everyone in the study experienced a reduction in interleukin-6, which is a factor used to rate the level of inflammation throughout the body, and they also experienced a reduction in free radicals. But, both of these things can happen just by eating more fruits and vegetables in general. So, the more likely thing that led to improvements in body composition was a compound known as oleuropein, which is found in high amounts in olives and olive oil. And even though we do need more research on people to confirm this, we do currently have studies on animals that show that oleuropein has promising anabolic and anti-catabolic effects. (3) Besides like I said other than taking in like 50 to 70 extra calories eating 12 olives per day isn't going to be bad for you. So feel free to try that or you can also replace cooking oils like canola, corn, and sunflower oil with extra virgin olive oil.  
Another thing that most people don't know is that consuming more cholesterol on a daily basis can benefit muscle growth. In fact, most people believe that dietary cholesterol is bad and that it causes heart disease, but that’s actually not true. Research shows that there’s no link between cholesterol intake and heart disease. (7) But if you lift weights cholesterol is actually beneficial because it can aid muscle growth. One study specifically found a dose-response relationship between cholesterol intake and lean body mass.(8) Meaning that the higher cholesterol intakes were associated with more muscle mass. As you can see in the graph, the more cholesterol they ate, the more muscle they gained. (9) And the participants kept protein and fat intake the same they only changed cholesterol intake. Now the limiting factor of this study is that most participants were older, but this isn't the only study that shows higher cholesterol intakes improving muscle growth. Several other studies also indicate the same. (10) The likely reason why cholesterol has this effect is that it supports membrane viscosity, muscle repair, lipid raft formation, and the production of anabolic hormones like testosterone. (11) now, keep in mind you don't have to go out of your way to consume as much cholesterol as possible. There comes a point where more isn't better... and consuming a lot of cholesterol might also mean that you'll have fewer calories available to be able to eat other nutritious foods. But to build muscle, it is beneficial to consume one or more servings of cholesterol-rich food daily, such as eggs, beef, or dairy."  

Now the next thing you should do every day, I've already mentioned and that's eating enough calories daily. Guys this is by far the most important thing to do, it should be at the top of your priority ladder and the only reason that I didn't start the video with this first is that many of you already know about it. But at the same time, many of you are not actually following through and eating enough calories to build muscle. when you don't eat enough calories you risk losing muscle but when you're in a calorie surplus you boost things like testosterone

10 Hilarious Comedy Bits of Series 10 | Live at the Apollo | BBC Comedy Greats
2,891 Views · 6 months ago

The best stand up comedy routines from Live at the Apollo, Series 10 - all in one place! This clip contains some strong language. Subscribe:
00:00 - Sara Pascoe
02:15 - Miles Jupp
06:07 - Jon Richardson
08:46 - Aisling Bea
11:46 - Doc Brown
14:21 - Sarah Millican
16:33 - Chris Ramsey
19:05 - Joe Lycett
23:00 - Frankie Boyle
25:52 - Danny Bhoy

Live at the Apollo:
Red Dwarf:
Fawlty Towers:

Welcome to BBC Comedy Greats, home to the best comedy from the BBC! Whether you're a fan of the classics or if stand up comedy is more up your street then check out our hand picked playlists full of the funniest clips by the best performers. From Only Fools and Horses to Live at the Apollo we can guarantee plenty of awesome Comedy Greats.

#comedy #blackadder

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Kygo - Freeze (Official Video)
2,660 Views · 6 months ago

Kygo // “Freeze” // Out Now!

Listen to Kygo’s Complete Collection:

Director: Rafatoon
Producers: Evan Brown, Dave Gelb
Production Company: Dreambear, LLC

Enjoy more videos by Kygo:
Love Me Now ft. Zoe Wees:
Hot Stuff with Donna Summer:
What’s Love Got To Do With It with Tina Turner:
Lose Somebody with OneRepublic:
Broken Glass with Kim Petras:
Freedom with Zak Abel:
I’ll Wait with Sasha Sloan (Lyric):
Like It Is ft. Zara Larsson & Tyga:
Higher Love ft. Whitney Houston:

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#Kygo #Freeze #Pop

1,654 Views · 6 months ago

My life in the Netherlands with my Dutch partner.

thank you so much for watching everyone.
we love you all and god bless
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Calvin Harris - Stay With Me ft Justin Timberlake, Halsey & Pharrell (Official Video)
16 Views · 6 months ago

Official Video for “Stay With Me” by Calvin Harris, Justin Timberlake, Halsey & Pharrell

Listen & Download “Stay With Me” out now:

Pre-Save “Funk Wav Bounces Vol. 2” out August 5th:

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#CalvinHarris #JustinTimberlake #Halsey #Pharrell

SAMARITAN Trailer (2022)
16 Views · 6 months ago

SAMARITAN Trailer (2022) Sylvester Stallone, Superhero Movie HD
© 2022 - Amazon Prime Video

15 Views · 6 months ago

Have any questions? Visit our Iceland Blog Post here:

Come virtually visit Iceland with us as we take you all over the island and show you the TOP THINGS to do:

00:00 - Travel in 2021
00:11 - Iceland Travel
01:26 - Travel to Iceland in 2021
01:42 - Sky Lagoon
02:32 - Kópavogur Cottage
03:04 - Van life
03:17 - Mount Fagradalsfjall eruption
10:51 - Blue Lagoon
16:01 - Reykjavik & Hallgrímskirkja Church
20:34 - Iceland's Golden Circle
21:21 - Silfra Dive
33:00 - Secret Lagoon
33:56 - Icelandic horseback riding
42:41 - Geysir
44:36 - Fridheimar Greenhouse Restaurant
47:15 - Gullfoss Waterfall
49:08 - Bubble Hotel + FBA EDU student product review
51:16 - Seljalandsfoss Waterfall
52:10 - Westman Islands + Elf Houses
57:52 - Searching for Puffins
1:02:23 - Boat Tour
1:05:52 - SPRANG!
1:08:36 - Vik (Black Sand Beach)
1:10:58 - Plane Wreck
1:14:02 - Skogafoss Waterfall
1:15:25 - Glacial Hike (Iceberg Lagoon)
1:23:11 - Kayaking Tour
1:25:31 - The Ring Road
1:27:12 - Seydisfjordur picturesque town
1:28:41 - The RIGHT way to travel Iceland + Van Tour
1:32:44 - Myvatn + Game of Thrones Cave
1:35:56 - Nature Baths
1:37:57 - DON'T make this mistake!
1:40:39 - The Arctic Circle
1:42:46 - Whale Watching
1:48:03 - Grimsey Island


#iceland #icelandroadtrip #icelandvolcano #iceland2021
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Blippi Explores Dinosaurs At The Natural History Museum! | Educational Videos for Kids
15 Views · 6 months ago

Blippi learns about natural history and the science that makes up our planet. Blippi explores the Natural History Museum in Santa Barbara where he learns all about different dinosaurs!
For more Blippi videos and Blippi songs be sure to SUBSCRIBE to Blippi at

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Come explore the wonderous world with everybody's best friend, Blippi. How does a recycling truck work? What does a baker do? What is the best playground around? There are so many exciting things to explore and learn. Feed your kids’ curiosity while they learn about vehicles, animals, the natural world and so much more. Blippi helps children‘s understanding of the world and encourages vocabulary development. Blippi loves visiting exciting places such as children’s museums and the zoo! He loves singing, dancing, playing and exploring. His contagious curiosity engages young viewers in learning adventures that help them both grow and develop.

Set Pe Banwaadiya Room Bhi Kitchen Bhi?| Detailed Tour Of Shoaib’s Makeup Room| Kaam Complete ?
14 Views · 6 months ago

Gone are the days of awkwardly testing your mattress/furniture in the showroom. Wakefit brings the showroom home, not for a few minutes but “100 days”. Instead of ‘try and buy’, you get to ‘buy and try’ but with the same flexibility. The idea revolves around how the buying process has gotten better over the years.
Touch & feel of the mattress is important and at local shops you only get to try it for a few minutes which is not the right way to choose a mattress.


Product Link:

Music: Dear Autumn
Musician: @iksonmusic

The BEST OF STAND UP COMEDIAN Daliso Chaponda On Britain's Got Talent
14 Views · 6 months ago

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The BESDT OF STAND UP COMEDIAN Daliso Chaponda On Britain's Got Talent

15 Minutes of Kevin Hart Dad Jokes | Netflix Is A Joke
14 Views · 6 months ago

Kevin Hart makes being a dad sound easy. Especially since kids are hilarious.

Watch Kevin Hart: Irresponsible, only on Netflix.


About Netflix Is A Joke:
The official hub of Netflix stand-up, comedy series, films, and all things funny — curated by the world’s most advanced algorithm and a depressed, yet lovable, cartoon horse. Their unlikely friendship is our story…

About Netflix:
Netflix is the world's leading internet entertainment service with over 151 million paid memberships in over 190 countries enjoying TV series, documentaries and feature films across a wide variety of genres and languages. Members can watch as much as they want, anytime, anywhere, on any internet-connected screen. Members can play, pause and resume watching, all without commercials or commitments.

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18 Minutes Straight of Cute TikTok Pets ?
12 Views · 6 months ago

Check out more of the cutest Pets on Tik Tok:

00:00 ninachristine15
00:08 thilluminatin1
00:20 gatorthechi
00:38 shandybobandy
00:48 theparrotlady
00:57 rainy_dayx1
01:05 cocukilidi
01:15 grizzly.bane
01:29 coalsephandbeanie
01:36 camerrrn
01:46 gangsta__kitty
01:55 bgreattt
02:04 astronoora
02:19 arnoldasmma
02:32 skinnypudge
02:48 lunarandlilacs
03:00 trichotillomaniagirl69
03:20 jgroff96
03:32 michiwiskis
03:46 hunterwoodhall
03:59 lexi.teter
04:07 yourfavpaulaaaa
04:16 lalua_leou
04:23 sophiannavardd
04:37 mrsryuk
04:57 gaitlyn.rae
05:18 sirkarley
05:43 mimimorita17
05:58 kitakaze_s_lili
06:04 hugothetiger
06:31 wallytoyaussie
07:00 realshaylia
07:14 jules..99
07:36 faynl32
07:59 pawsomepets
08:38 sophiestickated
09:05 spencerking57
09:41 mayapolarbear
09:53 houseofsixcats
10:52 shandorlarenty
11:11 itsgoneviral
11:18 bunnydayoff
11:33 one_eared_uno
11:54 brianmogg
12:44 copperthadeer
12:57 taylorevereth
13:25 mervynpaws
13:37 easyise
14:08 yeahimcaroline
14:23 girlwithedogs
15:22 teentigermom93
15:42 jkorgz
15:57 ellieopdycke
16:09 noah_and_lincoln
16:38 koalite
16:53 steveeeb
16:58 thisisscout
17:57 lillayron

Outro song: elijah who - pink

Thank you for checking out my channel which features the cutest pets on tik tok. Cute Pets and especially tik tok cute pets are my passion and I will provide you with cute animals each and every week.

- Mr Mouse

Fluffy Goes To India | Gabriel Iglesias
12 Views · 6 months ago

Happy throwback Thursday from 2014!


The Callisto Protocol Gameplay | Summer Game Fest 2022
11 Views · 6 months ago

In this latest gameplay clip of The Callisto Protocol from Summer Game Fest 2022, protagonist Jacob can be seen fighting off against his enemies utilizing a Gravity Gun called "The Grip". We see him utilizing it to pick up enemies and toss them into fans, all before being torn apart himself in a gory scene. The Callisto Protocol releases on December 2, 2022.

#Summergamefest #callistoprotocol #gamingnews #gamespot

ME TIME | Official Trailer | Netflix
11 Views · 6 months ago

When a stay-at-home dad finds himself with some “me time” for the first time in years while his wife and kids are away, he reconnects with his former best friend for a wild weekend that nearly upends his life. Watch ME TIME starring, Kevin Hart, Mark Wahlberg and Regina Hall on Netflix August 26.


About Netflix:
Netflix is the world's leading streaming entertainment service with 221 million paid memberships in over 190 countries enjoying TV series, documentaries, feature films and mobile games across a wide variety of genres and languages. Members can watch as much as they want, anytime, anywhere, on any Internet-connected screen. Members can play, pause and resume watching, all without commercials or commitments.

ME TIME | Official Trailer | Netflix

With his family away, a devoted stay-at-home dad enjoys his first me time in years by joining his hard-partying old friend on a wild birthday adventure.

styling tips tik tok compilation, outfit ideas, back to school, fashion hacks
11 Views · 6 months ago

Shop Aesthetic Apparel:

Shop Meme Apparel:

Extra 10% Off Discount Code: bish

My second channel---

Welcome to it's tik tok bish Email:[email protected]

Copyright disclaimer:-Under section 107 of the copyright act 1976 allowance is made for FAIR USE for purposes such as criticism,comment,news reporting,teaching

Don't forget to subscribe,like and share👍

if you hate all your outfits, watch this video.
11 Views · 6 months ago

hi qts! in this video, i talk about how to find your style (i styled my instagram followers, too), how to maximize your current wardrobe for when you have nothing to wear, & shopping tips (what to invest in, etc) --- CLOTHING LINKS ⇩⇩⇩
- = * = -
s o c i a l s
instagram / @jasminele
tik tok / @j4sminele

my "how to find your style & build your dream wardrobe" video /

c l o t h e s i n t h i s v i d e o (in order of appearance)
top / depop
jewelry / amazon, depop, brandy, slaykowshop

sublime orange tee /
black jeans / ragged priest dad jeans
sunnies /
purse / thrifted

black button up /
grey crochet top / depop
leather blazer /

“DANGER” top / thrifted

black tank (also have in white) / brandy “connor”
little boy shorts / thrifted
“jasmine” hat / etsy

green dress w/ oranges(?) /
brown cardigan / brandy
green sweater / thrifted

réalisation par dresses /

i n s p o
shoutout to these beautiful ppl for inspiration for this video!
@Kaiti Yoo
title from: @Shanspeare

f a q’ s
age / 21
ethnicity / 100% vietnamese
camera / canon m50
editor / final cut pro x

business inquiries / [email protected]

0:00 intro & some exciting things ଘ(੭*ˊᵕˋ)੭* ̀ˋ
1:33 how to find ur style
5:49 styling my followers
7:49 how to maximize ur current closet
11:44 shopping tips
18:04 outro

m u s i c
outro: clay house - coming undone -

.。*゚+.*.。 see ya next time! ily ゚+..。*゚+

☺︎ this video is not sponsored ☺︎

Go Before You Go Song | CoComelon Nursery Rhymes & Kids Songs
11 Views · 6 months ago

JJ and the family want to take Bingo on a walk but everyone needs the potty! Sing along JJ and don't forget to go before you go! Learning songs for kids with CoComelon
Subscribe for new videos every week!

We are all ready to go!
On a walk with Bingo!
Ready ready ready!
Wait, I’ve got to go!

Don’t wait till it’s too late. Or you’ll have to wait to go!

Go before you go!
Go before you go!
Don’t wait till it’s too late.
Just go before you go

We are all ready to go!
On a walk with Bingo
Ready ready ready…
Wait, I’ve got to go!

Don’t wait till it’s too late. Or you’ll have to wait to go!

Go before you go!
Go before you go!
Don’t wait till it’s too late.
Just go before you go

We are all ready to go!
On a walk with Bingo!
Ready ready ready!
Wait... I’ve got to go!

Don’t wait till it’s too late. Or you’ll have to wait to go!

Go before you go!
Go before you go!
Don’t wait till it’s too late.
Just go before you go

We’re finally ready to go!
On a walk with Bingo
Ready ready ready!
Wait. Now I’ve got to go!

Don’t wait till it’s too late. Or you’ll have to wait to go!

Go before you go!
Go before you go!
Don’t wait till it’s too late.
Just go before you go


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CoComelon’s 3D animation and songs create a world that centers on the everyday experiences of young children.
In addition to helping preschoolers learn letters, numbers, animal sounds, colors, and more, the videos impart prosocial life lessons, providing parents with an opportunity to teach and play with their children as they watch together.


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10 Tips to Lose Belly Fat (No Gym Equipment)
10 Views · 6 months ago

Follow this 10 Step Guide to make losing stubborn belly fat at home much easier. You don't need any gym equipment to burn fat and get lean. Discover the best workouts and diet tips to lose weight and reduce your stomach fat fast.
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You might feel like you can't burn the fat from your belly without having access to a gym with a wide variety of equipment. But this can't be further from the truth. In reality, you don't need any equipment at all to reduce and eliminate your belly fat along with any other excess body fat that you may have right now. All of this fat can come off at home even if you don't have a single dumbbell. And today I want to give you some simple tips that you can follow to start reducing your waistline at home without any equipment.  

And most of you I'm sure already know that you're going to have to create a calorie deficit. To create a calorie deficit you don't need to do intense workouts. Most of the calorie deficit that you create will be from changes to your diet rather than changes to your training routine. So all you need to do is figure out how many calories you need to consume to be in an optimal calorie deficit for fat loss, and you can use either my calorie calculator or another one that you find off of google to get an idea of how many calories and macros you should be eating per day to burn body fat. 
Now I'm sure a lot of you don't want to count calories, I no longer count calories, and you don't really have to for very long even if you're a beginner, I just want you to get an idea of how many calories and macros are in the foods that you typically eat on a daily basis. This usually takes a few weeks tops because most people routinely eat the same meals and dishes on rotation without even realizing it. 

Now to actually make sure that you reduce your calories in a way that's still enjoyable for you so you can stick to it, I like to recommend cyclical dieting approaches rather than continuous dieting approaches. Of course, both can work equally well depending on your preferences, but most people already know about continuous energy restriction where you reduce your calories by a certain number per day like let's say 500 calories per day to burn off 3500 extra calories per week. Cyclical dieting on the other hand achieves this same 3500 calories except for the number of calories you get per day varies depending on the day, the week, or even the month that you're in. 

So one pretty common cyclical dieting strategy that you probably heard of and actually works well for many people is carb cycling. There are many ways you can carb cycle but the general idea is that you would vary the number of carbs you have per day, going from High to medium to low or no carbs and then repeating the cycle. 

Another one is matador dieting, which stands for Minimizing Adaptive Thermogenesis And Deactivating Obesity Rebound, in a nutshell, this means its set up to help you keep the weight off after you lose it. Matador has much longer cycles. First, you would apply a more aggressive reduction in calories. So normally you would reduce your calories by around 20 percent from maintenance to see noticeable changes over time, but with matador for the first 2 weeks, you're going to be more aggressive and reduce by 30 percent from maintenance. Then you cycle and for 2 weeks you bring your calories back up to maintenance levels. And you just do that back and forth. 2 weeks is the ideal time to implement these diet breaks because that's around when your metabolism will become fully adapted to the number of calories that you're eating.

By only dieting for 2-week intervals, there's much less of a negative effect on your hormone health and metabolism like there would be with most traditional continuous energy restriction strategies. It also gives you a mental break which is one of the biggest benefits of any type of cyclical dieting and even though studies show that matador is very effective, the key is to find something that aligns with your preferences. Something that you can stick to. 

Intermittent fasting is actually another example of cyclical dieting that you can try instead. One form is the 5:2 Diet where you're eating either 0 or very few calories two days per week and then eating more freely 5 days a week. There's one meal a day where you're essentially cycling between 23 hours of no food and then 1 hour of food. And of course, there's the lean gains method which is the most common approach to intermittent fasting where you're cycling between 16 hours of feeding and 8 hours of fasting every day. 

So these are my favorite cyclical dieting strategies that can help you easily reduce your calories while still having cheat meals, larger portions, and diet breaks. And I know I just went over a lot of options and that's because the truth is there's no one best cyclical dieting strategy. T

Halsey - So Good
10 Views · 6 months ago

Listen to "So Good" available everywhere now -

Follow Halsey –
Official Site:

Lyrics -
Looking right, looking like
All the stars are fated
I remember the night
I was so frustrated

I touch your hand for the time
I see it on your face then
Another lifetime’s flashing by
I’m here standing in, the same dress
You’re in your apartment, I’m already gone

When you left I bet you held her body closer
I was hoping you would tell her that it’s over
You’re all I think about and everywhere I look
I know it’s bad, but we could be so good…

Couple years flashing by
and I’m doing okay.
In the back of my mind, all i hear is your name
I bet you’re happy and that’s fine
But I regret just one thing, I never got to change your mind….

I’m here standing in, the same dress
You’re in your apartment, I’m already gone
Talking wildly out of context I wish things were different
But I’ll never know..
When you left I bet you held her body closer
I was hoping you would tell her that it’s over
You’re all I think about and everywhere I look
I know it’s bad, but we could be so good…

Maria calls me and she says she’s getting married
She asked me if there’s any extra weight I carry
And do I think about the one that got away,
I know his name, I think about him everyday….

When you left I thought you held her body closer
I never knew that you would tell her that it’s over
Cause I’m all you think about and everywhere you look
I know it’s bad, but we could be so good…

Credits -
Director: Alev Aydin
Executive Producers: Halsey, Alev Aydin & Justin Schack

CAST: Halsey, Alev Aydin, Charlie Oldman, Tatiana de Campos Ringsby, Sora Connor

Producer - Collin Druz for typeface studio
Producer - Aiden Magarian for typeface studio

Management - Anthony Li & Jason Aron
Commissioner - Colin Wyatt for Capitol Records
Prod. Supervisor - Tori Storosh
Prod. Coordinator - Danny Pollack
1st AD - Jason Lombardo
2nd AD - Alyssa Powell

DP - Matt Garrett
Camera Op - Justin Schack
1st AC - Tiffany Nathanson
2nd AC - Chad Hlabki

Gaffer - Adam Flores
Best Boy - Daniel Carrillo
Electric - Michael Koepke
Electric - Matt Hall
Electric - Adham Elnashai
Board Op - John Crimins

Key Grip - Aaron Stinde
Best Boy - Able Soto
Grip - Guy Pederson
Grip - Henry Gonzalez

Production Designer - John Richoux
Art Director - Nick DeCell
Set Designer - John Jalandoni
Set Decorator - Leah Bychurch
Leadman - John Acosta
Dresser - Gizmo (Elio Martinez)
Dresser - Rafael Chamagua
On Set Dresser - Isaac Aaron
Construction Coordinator - Andrei Hill
Carpenter - Emiliano Rios
Carpenter - Joe Davidson
Swing - James Cowan
Swing - Bennet Barbosa
Lead Scenic - Skye Amber Sweet
Art Coordinator - Hayley Ramagos
Truck Swing - Danny (Oscar Araujo)
Runner - Alex Pont

Halsey Make Up - Halsey
Stylist - Lyn Alyson
Key Makeup - Ally McGillicuddy
Makeup Assist - Meg Wilbur
Makeup Assist - Sasha Glasser
Key Hair - Marty Harper
Nails - Pilar Noire

VTR - Robert Morales
Audio - Adam Joseph
Playback - Kevin Koons

Prod. Moho - Josh May
Talent Moho - Saheed Veal

Stunt Coord - Pat Romano
Stunt Rigger - Duane Burkhart
Stunt Rigger - Jason Andres
Craft Services - Darcy Gamez
Medic - Jorge Villalobos

AD PA - Raymond Harper
Truck PA - Rudy McCollum
Set PA - Alex Alvarado
Set PA - Beau Clarke
Set PA - Sea Bass
Set PA - Kris Wade
Set PA - Aspen Miller
Talent PA - Kevin Brennan

Editor - Justin Schack
Color - Dave Hussey @ CO3

Special thanks to Samsung for supporting this project.

#Halsey #SoGood

Music video by Halsey performing So Good. © 2022 Capitol Records, LLC

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