Listen to the frequency two to three times daily during your glute workouts and including during the night if preferred. Following each session, remember to consume one glass of water or herbal tea to aid in flushing out any potential die-off effects. Some frequencies may incorporate an alarm sound during the final five minutes to help expel and purify the die-off. Therefore, staying well-hydrated is crucial. Feel free to listen to the frequencies at night, using either headphones or a speaker on your phone. Volume level isn't critical, as the waves can be transmitted without audible sound.