Are We Actually Getting Healthier or Just Tracking Better?

speaker-0: Welcome to the Growth Trip Podcast. I'm Gus. And today we're going to be talking about a topic that I think is going to be relevant for every single human being that is listening to us in the interwebs, in the social media platforms, everywhere our podcast is found. speaker-1: And I'm Hector. Health and fitness, baby. speaker-0: Health and fitness, baby. Yeah, we're gonna be talking about health and fitness. This is gonna be a category that we're gonna touch quite often in this episode. Mm-hmm. I'm sorry, in this podcast. And I think that what we're doing today is just starting with the basics. Starting with the basics, understanding what's going on in the world today and how we see it and what we're doing for it. And we'll explain in throughout the episode what that looks like. But ⁓ yeah, man, I'm excited to to get this episode going. speaker-1: Yeah, absolutely, man. Same here. It's ⁓ it's quite a big episode, to be honest. There's so many angles to this that we've had to really like try to keep it narrowed and ⁓ on a on a good topic of discussion. That's right. speaker-0: So the foundation of this episode started with one of these questions that we were having and we were able to research and look up some articles and apparently this is a topic that's going pretty viral as far as the people that are talking about it. And it has to do with are we becoming healthier or are we getting more obsessed with the optimization of health? Yep. And ⁓ pretty much ⁓ how healthy is healthy enough and Everything we're doing, supplements, wearables, cold plunges, saunas, all these things that we're doing, are they making us healthy ⁓ healthier and are we grasping onto the foundation of what it actually means to be healthy? speaker-1: Yep. ⁓ really the conversation started when we when you got the aura ring. Yeah. And we both started asking ourselves or talking to each other about our sleep scores. And every day, you know, it's me, you, Michael, Guillermo, Delaney. We're in we're either in the office or we're talking in a social setting. We're like, hey, what's your sleep score? Yeah. Like, ⁓ you know, I got a ninety one sleep last night, but my readiness is ⁓ not doing so great. I'm in the seventies and you're like, oof. Yeah. That's rough. You are You should probably be home right now. Yeah. While you're out. speaker-0: Why are you here? Yeah. Yeah, I agree. Yeah. It became kind of like a like a competition almost. Like I would walk in and I'd look at Michael and he'd look at me and I'm like, What's your readiness score? You're getting sixty nine right now. You are not doing well. And he's like, ⁓ you're so right. Yeah. So it's just interesting that ⁓ w with technology, with AI, with the speaker-1: Like a sixty five. Major signs. Major something going on. speaker-0: The world we're living in right now where social media is such an influence and you can see the newest workout routine or the newest nutrition trend or whatever. It's interesting to see how within our community, and you know, we we're pretty normal dudes, right? We we go to work, we have our friend group, we hang out on the weekends, normal stuff. Yep. The health conversations start coming up a lot more often. Like, ⁓ are you like, are you taking creatine? That's I I get that question all the time. Are you taking creatine? speaker-1: ⁓ speaker-0: ⁓ you know, like, what's your what was your sleep score? What was your readiness score? Are you like did you reach your activity levels today? You know? And it just became like a more of a conversation about the tracking and a little bit less on like how do you feel? How you feeling? speaker-1: Yeah. What time did you go to the gym today? That's right. That's right. I haven't been in weeks. Gym? The gym. The gym. No, but my ⁓ my rink says I got enough. speaker-0: Yeah, that's right. It's just a thing. It's a thing right now. speaker-1: Yeah. And so the the question then becomes, right, like, are we feeling better about our health because we're wearing these fitness trackers, these ⁓ you know, aura rings, these things that monitor the things that keep us healthy, the amount of sleep we get, the amount of exercise we do, how we diet and and you know, consume foods. Yeah. or are we actually healthier? Right. And so that's what we're gonna get into today. speaker-0: Because we're Okay, so today we are going to try to encompass everything that we are experiencing and learning in the health and fitness world into one segment that creates kind of a foundation for us here in this podcast. ⁓ and then hopefully as the episodes go on when we touch on this episode or on this topic again, we'll have maybe somebody who's an expert at a specific topic and we can get a lot more like extracted from the information that we that we're seeking here. we're just learning. Me and you are just learners. And so we're just trying to get as much information as possible. And whatever information we get, we want to give it to the audience. So ⁓ that's where we're at today. And I think we should start with the question ⁓ what is health to you? And kind of what what do you see as healthy and and ⁓ basically how you do it in your own life and I'll I'll talk about mine as well. speaker-1: Yeah, sure. So, you know, Gus and I did our our research here and ⁓ when we asked ourselves this question before we got started, you know, our our answers were sort of on track or very similar to the American Heart Association's kind of the the eight main things that they track in terms of health ⁓ or what somebody should look for, try to emulate when they are seeking a healthy lifestyle. And so my definition of health started off as being able to consistently sleep well. eat, you know, foods within your means or with the right general macros. I'm not saying, you know, count to the gram or whatever, but just don't overindulge in in one thing or don't underindulge in another. Like try to have a very balanced diet, whatever that means to you, where you feel good, but you don't feel like you're, you know, you're eating, you know, high fat foods or like you just like the the cheap and easy. Food. Yeah, the processed stuff. And then lastly, be able to move consistently, like be able to walk a mile. You know, like be able to walk every day or move every day. And so that's what I would consider at least a baseline for health. ⁓ and then you had your own definition. speaker-0: Yeah, mine mine was pretty much a simple three parter, right? It's sleep, diet, and exercise. And to me, if you can sleep the adequate amount of hours, like everybody says, you know, eight hours plus whatever. I just think there's some people like like my dad who could sleep five, six hours, he's good. speaker-1: Dude, I don't I can't believe that anymore, dude. speaker-0: It's it's facts. He'll nap at four PM. But yeah. But he'll he'll he my dad's five, six hours, he's good. He's good to go. Rest of the day. ⁓ so for me, I think if you if you understand your sleep and you wake up not feeling like you don't want to wake up, I think that that's that's that's a good sign. without an alarm. Yeah, waking up without an alarm is is solid. It's solid. Yeah, yeah. I've I that's probably happened like twice. You wake without an alarm, you're like speaker-1: Or you wake up with ⁓ without an alarm. The absolute best. Before you not so bad, I'm feeling good. speaker-0: Yeah, what do I do now? Yeah, what do I do now? Like I had so much so much room for activities. You know? ⁓ it's four. It's four. You're like, Wake up, wake up. so sleep is a is one of the most important parts. Now that I'm twenty nine, I do feel like before college days or whatever, I could not sleep like for a couple of days and I'm I'm I'm still going. Yeah. Nowadays I can tell. I'm like, I am not myself today. Yeah. I cannot do this. speaker-1: Dude, it's crazy that there was a time in our lives where we would go out and party. It's a you know, Tuesday night, you're out at a bar or the pub after school or whatever and ⁓ you're there till two in the morning, you close the place out, next morning you go to work. Yep. And at eight or nine in the morning and you have to perform and be a normal human being in society. Yep. Like that's ⁓ I could I don't feel like I could do that today. I wouldn't wake up. speaker-0: No, you would no, yeah. And if I didn't wake up, you would be able to tell that guy didn't sleep today. Yeah, look at his face. Look at his bags got bags. Yeah. Send him home. Yeah. ⁓ so I think sleep is just one of the th the the most important things that I'm realizing now that I need ⁓ to be able to be as efficient as I want to be in a day. Sure. ⁓ nutrition, this is something that I lack, but I I understand the the the priority of speaker-1: Look at that. Look at his face. speaker-0: being able to be somebody that eats healthy. Not all the time. Of obviously we're not we're not here to tell you like ⁓ you gotta eat carrots for a living. Even ⁓ unless you like carrots. But ⁓ I do think that that having a balanced speaker-1: I have a lady delay has a bag of carrots that she literally just eats in a speaker-0: Carries around a bag of carries. Yeah, dude. You guys eat like hamsters. Yeah. We'll talk about that later. I do say I do think that that that nutrition makes everything feel so much better. I recently and you know this, I started having a salad for lunch. And man, I th I dude, I was talking all that smack about look at me, I'm eating like you guys, like fucking manatees, cabbage and shit. Nah, I'm not gonna lie. The speaker-1: Day in your life. speaker-0: From lunchtime to the end of the day, I did not feel like absolute garbage. speaker-1: You don't go through that slump. Well, that's why that's why restaurants have a lunch menu with you too. So you're not getting a fourteen ounce ribeye at twelve in the afternoon with a baked potato. speaker-0: I agree. Yeah. Do that. Eating eating eating a a burger for lunch every day, I notice the difference of just having a salad. Mm-hmm. It just makes me feel better. I don't I don't feel tired or asleep or like I need a nap. You know? speaker-1: Yeah. You know, ⁓ on that's a great point that you brought up. ⁓ Delaney is is so wise when it comes to food, I think. Or I I've learned so much from her on this topic because she told she told me once that she only eats foods that generally make her feel good. And I I never thought about that, like in depth. I always I would eat things that taste good or that, you know, sound good. But I and sometimes, you know, I'm probably lactose intolerant to be honest. But I love cheese and I love, you know, I'm completely allergic to gluten. But I'll eat these foods and I I will feel terrible afterwards. And I and I'm just like, ⁓ it's just speaker-0: Burgers I'll love it. Yeah, of course. This is how you part of everyday life. Yeah. speaker-1: For her she's like, I won't eat specific foods because I don't like the way that I feel after. So she's very emotionally in tune with how she feels after eating a meal. Yeah. And that's how she judges what she should eat and what she shouldn't eat. I'm like, I never ever thought about like the the the sensation that I feel afterwards. Yeah. And I I I never tie those two to things together because for me food is just ⁓ it's a necessary thing and I'm gonna eat the food that I want because it's gonna fill me up and it's gonna give me the energy that I need to go throughout the day. Right. 'Cause I hate being hungry. Right. And it doesn't matter what it is. Yeah. You know, so anyway, I just that was a really good good point about, you know, what you mentioned about how you feel after you eat a particular meal. Yeah. speaker-0: Absolutely. Like for me it's like, what do you mean? No so a bacon cheeseburger isn't isn't good food? Mm. And everybody for my entire life was like, No ⁓ speaker-1: Yeah. Dude, and you give me so much shit for it, but when I eat like salmon and quinoa and broccoli, again it's that same light speaker-0: We give you shit about how it smells up we are in a small office and there's one microwave at the entrance. That's the only thing I'll give you shit for. Go ahead. speaker-1: Well, yeah, that I mean that's that's also true. But I'm that that's another point. Sure. but it I feel good. I genuinely feel good. And I could eat that probably every day of my life. Mm-hmm. Delaney hates it, but I will eat it every single day of my life because it makes me feel good. It's got the general like macros that I'm looking for and I know it's gonna be good for me. So anyway, that's i it's just a a good point about like knowing w what kind of consistent foods you like to eat. Right. That's how I feel about that. speaker-0: agree. No, I I I'm learning to to do that. Like you said, I think because I ate like dog shit my entire life, I just thought that that that was a natural that was a natural effect of food. I thought that this is how you feel after you you know, like this is just how you feel. But no noticing that instead of eating a burger, I eat a salad, my next couple hours are gonna be much more productive. That's something that I'm learning to realize now. Yeah. And it's it's becoming a thing. And so sleep, nutrition, and then j the gym. speaker-1: Hula speaker-0: ⁓ I don't wanna overemphasize my obsession with the gym, but I think that there are days that I go by and this might be part of the problem that we're gonna be addressing here, but there are days that go by where I don't go to the gym and I feel like I am failing myself, failing at life. Like I just feel like ⁓ like lazy. And and you know, ⁓ the gym is supposed to be something that that adds to your life, not takes. So if you ever feel like you're ⁓ you miss one day, two days, three days, and you feel really, really awful about it and your mental health is like, ⁓ my God, like this sucks. Like I can't believe you're such a lazy piece of garbage. That might be something that you gotta be able to control. Because life will happen and there will be periods of your life where you can't go to the gym every single day. But it is something that for me is is like a meditation. It's like a temple. speaker-1: Yeah, but I I don't see that as a bad thing though. Like, what if that's just a a signal, a mental signal that you have of like, you need to work out. Like we are human beings, like we should be exercising for food or like, you know, doing things with our bodies to try to achieve the things that our physiological or native brains are trying to achieve. You know, just because we've figured it out, right, and we have tools and resources to have food brought to us, doesn't mean we shouldn't be like exercising or like working to get things done. Does y does that make sense? Yeah. Feel good when you go to the gym and you feel bad when you don't, like I don't think I don't see that as a bad thing. Like, listen to that. speaker-0: That makes sense. Yeah, that could be that could be part of the discipline, but but I guess this goes into like what we're really gonna be talking about, which is like ⁓ at what point does that become unhealthy. Sure. You know and so like that that's that's the point I'm I'm trying to make as far as the gym with me and and there's a lot of other things where people start to let that interfere with ⁓ their their normal healthy hu like human activities. Sure. You know? Yeah. And so for example We've talked about this before and we we were doing this in our research. Alcohol in any capacity is not good. Not good for you. Right. Like the whole red wine is ⁓ is good. One glass or two glasses of red wine is really good for you. That's that's not what the studies are saying. Glass of wine a day, yeah. That's not that's not what the studies are saying. We we did our research, man. We d we know that that's not what they're saying. But at what point is refraining from alcohol and therefore me to not speaker-1: Yeah. speaker-0: feel like I have to drink alcohol, I'm not gonna go out with my friends because then they'll they'll make me drink alcohol. You know what I mean? Like y you have to be you have to have a healthy balance between the the the decent point of not the alcohol does not doesn't do good things to you. And then the other balance where like, okay, well I can go out and have a beer with my friends for football Sunday. Like like there there there has to be balance or else you're going to be focusing on the optimization of your health and not really on your health itself. Sure. You see what I mean? Yeah. And so that's that's where that's kind of where we're we're trying to take this podcast. Like, at what point does the red light therapy, the saunas Cold plunges, the aura rings, the whoops, the supplements, AG1 greens, and all these things, at what point are those just marginally affecting your health, and then your obsession with them becoming more of a compulsion? Like at what point do you do you balance that out? And I'll ask you personally, I think we've we've encountered a trend. around us in in our communities, in our in our friend groups and ⁓ in our Instagram and our our algorithm or whatever. Like what do you what do you think about that that side of of health when it comes to like tracking everything, ⁓ spending money on countless supplements and and you know like gym memberships. Like what what what speaker-1: Well I've I've done all of it. Yeah. So yeah. I I know I mean I know what it's like. ⁓ I guess to answer the question of like how much is too much, I think I I've experienced this first hand with my order ring. If if you wake up one day and you feel like you've had enough sleep, but you look at your aura ring app and it says, you know, you haven't slept enough or your readiness is a 60, but in fact you probably thought you felt more like an 80 or a 90, but you let that score dictate how you go out go throughout your day, that's when I think it's it's a negative. Yeah. But even though, don't get me wrong, like the data probably objectively Is analyzing your heart rate when you went to sleep, your heart rate when you woke up, your respiratory rate, the your temperature, like all of those things do contribute to your overall health. But I don't think that you're relying on the actual score that it gives you. Like that's when I noticed I was like, ⁓ maybe I'm I'm being too reliant on this. I know I slept well. I feel good. Yeah. But my ring for some reason is saying I I should be a 70 and is telling me to take it easy. So I'm I'm not gonna go to the gym today. Yeah, you should not get out of bed. Yeah. But that's when I think it's a it's a negative, it's a negative thing. But I've done, you know, I I've paid for the scales, I've paid for the different nutrition, like the the vitamin supplements, the vegetable supplements, the AG1s, the the blooms of the world. I've done all that. But I I think it really just goes back to like you have to understand the fundamentals of what they're trying to get you to achieve. Right? Like AG1. speaker-0: Wait. speaker-1: You're probably not having enough micronutrients. Yeah. Maybe you're not having enough ⁓ you know, broccoli or Brussels sprouts in your diet. And and you're likely not. Like it's pretty like the the amount that they the studies say we should be consuming is much more than we probably have in our everyday diet if we're ordering Uber Eats and or DoorDash every single day. And so they're solving a real problem by by saying, hey, you know, one or I don't know, what's what's the study? Like ⁓ thirty percent of Americans aren't consuming enough micronutrients or something like that. speaker-0: No, I think it was like one in ten aren't consuming the amount of one in ten, yeah. Ten percent. Ten percent. No, ten percent Honestly. Screw them. They just wild. Yeah, yeah, yeah. No, yeah. One in ten are consuming the amount of fruits and vegetables a day. speaker-1: One in ten is not much. R. R. Well I guess that's not that big of a problem. That's a bad business. The other nine don't. Yeah. Yeah. And so like getting like that that that's a real problem that they're solving. So like I get it. And and if you aren't or you don't have enough time or whatever, like, sure, go supplement it. But at what point does it become too much? I I think if you're not covering the basis as it is and you're reli over relying on these things, or only relying on these things rather than trying to solve the underlying problem, which is I need to probably add more broccoli or Brussels sprouts or microgreens. ⁓ micronutrients in my in my diet, like I I think that's the wrong thing to do. Does that make sense? speaker-0: Yeah. No, it makes sense. I while you were saying that I just started thinking about Brian Johnson, the billionaire who know who don't don't don't don't be acting like he don't come up with your algorithm. He does. speaker-1: I really don't know who you're talking about. speaker-0: Brian Johnson is this billionaire who ⁓ is obsessed with reaching amortality ⁓ by the by the year twenty forty. So it's this really like famous Instagram billionaire who ⁓ is obsessed with reaching like a level of amortality where his cells just don't age, right? And so he is going through like his everyday posting is just him Doing saunas, red light therapy, like his whole day is filled with that goal. Sure. Right. And that's what I think of when you when you're saying like understanding the fundamentals versus obsessing over the optimizing. Sure. This guy, his whole goal and mission in life is to never die. And so the way he's trying to achieve that is by I don't know, at one point he did an experiment where he like took plasma from his like eleven year old son. And like fused it with his his own plasma and blood. Yeah. speaker-1: Yeah, yeah. That that reminds me there's an episode of ⁓ Silicon Valley where the guy has the the blood boy. Yeah. ⁓ the guy, like the the main guy's giving him an investor pitch and he's just sitting down transferring blood with a younger guy and what's it what's the main character's name? speaker-0: It is just ⁓ I forgot his name. speaker-1: Anyway, he's like, What what are you guys doing? Yeah. He's like, ⁓ it's a blood transfusion. You haven't heard of it? Yeah. It's like this is my blood boy. Yeah. Anyway. Yeah. speaker-0: Yeah, that's how it works. That's how it works, dude. Silicon Valley, by the way, way ahead of its time. ⁓ so good. speaker-1: Dude, I think I I am convinced this show was can't or like they stopped it because it was way too ahead of its time. They were like literally targeting advertising companies and their business models. Like I I'm convinced somebody bought them out and was like, No, no, no, this is too much. Yeah. You guys are literally showing people that our phones are listening to everything. Yep. And we're using keywords that your phones are picking up to show you advertisements and your location and all this. They were like exposing all of that firsthand. So somebody was like, nah. We're gonna buy the show out, we're gonna cut it off and then it's gonna be good. speaker-0: I love how the end of the season, like Bill Gates comes on. Like he's like, ⁓ that that that company was great. It's just like they in they incorporate like real life like business guys. Yeah. So good. ⁓ but yeah, this guy, this this billionaire is just always doing ⁓ the his everyday life is just working to optimize himself to a point where he won't die from like natural causes. You know, he can get ran over by a bus, I guess. Sure. But he's not gonna die from like cancer or something. speaker-1: Yeah. Yeah. speaker-0: And so I think that that's that's kind of like the the parameter of like, okay, there's this person who doesn't give a a damn about their health, they don't move, they don't eat well, they smoke, they drink, this and that. And then there's this other guy who's like, ⁓ my god, turn that off because like the blue light is you know what I mean? Like it just becomes a point where it's just too much. And honestly, I've caught myself I've caught myself in that pattern. speaker-1: Yeah. speaker-0: ⁓ the last two years I would say. ⁓ the the tracking your your tracking your health. Okay. You know, like I I bought the O ring and I I do understand what it's like to wake up feeling good and then looking at my sleep score and I'm like, ⁓ and then immediately my whole body's like, ⁓ I feel bad. And I just sit on the couch and just Yeah. Or I've caught myself buying speaker-1: Really what part? ⁓ I'm just gonna call it speaker-0: Honestly, if you go to my nightstand, there is a whoa way relax. Let me let me finish. If you go to my nightstand next to that, there's there's a whole bunch of supplements. There are. And you know, it's things that I feel like everybody needs, right? Like multivitamins, fish oil, coQ10, creatine. Magnesium. Just the sure the normal th and so I've gone down that rabbit hole and do that. speaker-1: Yeah, yeah, of course. Let me let me stop you real quick. I think that is such a good strategy to keep them at your nightstand because I keep them in the drawer in my bathroom. Mm-hmm. And the problem is I can't have them in the morning because speaker-0: You haven't eaten. I haven't eaten. speaker-1: I'll throw on and I can and I don't have them at night because I get ready in the other bathroom. Yeah. Or like you know, I use the other bathroom. Yeah. And so, you know, Delaney has hers on her nightstand and she takes her vitamins every night. And so I I I still haven't moved mine out of like stubbornness. But it's yeah, keeping your vitamins in your nightstand. speaker-0: ⁓ dude, right next to them. Absolute hack. My whole nightstand is bottles, pill bottles. Like I look like I'm sick. Like I look like I'm a I'm a sick human being. But it's just pill bottles of the things that I've read that are Probably going to be very useful for my health long term. Like multivitamins, fish oil, sure, magnesium, cocu tens, creatine, etc. ⁓ I I did go a little bit overboard, right? Like I started buying like liver detox and just whatever whatever I thought like they got. Yeah, so I th yeah speaker-1: Absolutely. What? I don't know where you're going. speaker-0: I don't think we're gonna go there. We'll talk about that later. yeah, but so so anyways, I I think that there there there there ultimately has to be a balance between you focusing on the fundamentals, which is sleep, nutrition, movement, exercise, and then adding the other tiers, right? Like you should tier this up into tier one, tier two, tier three. If you're not doing tier one correctly I don't think any of the tier twos and tier threes are gonna matter. Like if you're not eating healthy and not exercising, but you buy a cold plunge, like speaker-1: It's not gonna get you through. speaker-0: There's gonna be a a fatty with a cold plunge. Yeah. Just cold. And so I think that that's that's the point. I think ⁓ we need to make sure that we are perfecting the twenty percent of our life that gives us eighty percent of the results and not focus as much on the last ten percent ⁓ if we're not taking care of the basics off rip. And so for me, it it it has turned into ⁓ more of a realization that that I just need to focus on those things. Sure. And then add the other things as we as as I I understand it would make my health maybe a little bit better. You know what I mean? speaker-1: Yeah. Mm-hmm. I I think that that's that point is very well illustrated by that stat that we saw by the CDC of the fact that forty-seven percent of Americans aren't getting enough sleep or are getting less than seven hours of sleep every night. Yet there's an increase in people tracking the amount of sleep that they should be getting. Buying mouth tapes, getting aura rings, you know, hatch alarm clocks, like all these like shortcut hacks that are supposed to help you improve. speaker-0: Buying mouth tapes. speaker-1: your sleep quality and and and readiness in the morning. Yet half the people in America aren't getting enough sleep in in total. So like I get it's supposed to be solving a problem, but like there's there's a there's a fundamental behavioral issue to that. Like, don't eat so late. Don't watch T V until eleven. Like find ways to get your body or your mind to rest before you're like ready to go to sleep so that you can get enough rest and or adequate sleep throughout the night. Yeah. And so it's I th I think that's a that's a really easy way to illustrate that point. It's like we're tr we're buying these measurable things, these trackers. Yeah. Yet half people half the people in America aren't getting enough sleep in general. So like that's the the problem we're trying to solve. Right. speaker-0: Yeah, like you're buying mouth tape but you're not getting eight hours of sleep, so you should probably start with the eight hours. Then speaker-1: Hours first. Yeah. Then it yeah, then figure figure out your breathing or speaker-0: Right. ⁓ I know that we we've both have had our run in with different health measuring measuring things, like for example, like you know, tracking our workouts with our like our eye watch and stuff like that. But I know that you trained for an Iron Man. speaker-1: Mm, mm-hmm. Yeah, yeah. speaker-0: ⁓ I think that that'd be something ⁓ worth talking about here. Okay because I think that There has to be measurable goals with people like I I I'm not opposed to people measuring certain goals that they're trying to achieve with their health. Whether that's weight, muscle mass, body fat, how fast you run, you know, how h how high you jump. These are all measurable, right? Sure. And so sometimes and we talked about this when we were first discussing this episode, an abstract goal of like, ⁓ I wanna look good. That's a little bit hard. I wanna be fit. Yeah, I wanna be fit. I wanna be a healthy, fit guy. speaker-1: Yeah. Wanna be fit. speaker-0: That's a lot harder to measure than okay, I wanna be able to run Under what is it? Under five second forty? Or I want to be able to bench press two twenty five run a format with math on. So so for me, I think that what you did with your training, which I had to put up with an entire year. Yeah. speaker-1: Don't let Delaney hear you complain about this too. speaker-0: This guy still wears his Iron Man. It was a social hat. To social gatherings. He wears the hat that says Iron Man and someone's like, wait, Iron Man? And he's ⁓ you talk about Iron Man? Somebody said somebody say Iron Man. Nobody said Iron Man. No, no, no. I heard somebody listen. Iron Man. Yeah. Hector ran an Iron Man in what, fifteen hours? speaker-1: Yeah. So let me tell you man. Yeah. That's awesome then. Thanks. I finished it. Yeah. speaker-0: You finish it. ⁓ what was that like? What was it like to have something to be able to not only track but work towards and then accomplish? speaker-1: Yeah. I I think and I'm I just signed up for another triathlon since you brought it up. ⁓ thank you. Thank you. No, my I I was I was running with my friend Christo. ⁓ we're running around, you know, Lake Iola and it's early morning. And I'm I'm talking to him about how, you know, I'm I'm I'm happy that he signed up for this race because there's something about having a a goal or something to work towards and then be able to measure your progress throughout to know that you're improving day after day. So to your point of like someone saying, I want to be fit or I want to be jacked or I want to be shredded. It's it's great. But what does that actually mean? How do you define shredded yourself? Like what how do you when you look at somebody, you know, people can have different subjective opinions about what shredded or jacked is. So like the the better way to go about that would be like, okay, I this person I see is like jacked. That's what I consider jacked. Okay. Maybe look up what their body fat percentage is or what their muscle density is or how much they weigh or how tall they are. And then try to emulate that and work backwards. Get a scale that tracks your your body fat percentage, your bone density, your muscle mass. Which which I have. Yeah, there's one you could buy one on Amazon that literally connects to your phone. Probably costs like fifty bucks if you get a decent one. And that's a really easy way, an objective way to track your progress rather than just tracking, you know, your gross weight. Because gross weight is not a great indicator. If you're working out every day, speaker-0: Do you have speaker-1: You know, you may be building muscle mass and losing fat, but your body fat's or your your body weight's staying the same. Right. So like being able to actually track not only the the the percentages of the composition of your body, but also, you know, if if you think, you know, having a circumference of a bicep matters to you, or like having a circumference of, you know, ⁓ your chest, ⁓ again, ⁓ whatever. These these things that are objective measurements of the things that you're trying to achieve. And so in in in my case, right? I ran an Ironman in November last year, two thousand twenty five, and speaker-0: That's speaker-1: Yeah. ⁓ my goal was to finish the Iron Man. Now, the problem with that is that it gives you a cutoff window that's literally like the worst that you can do is finish. Right. So like, yes, a lot of people like try to finish, that's a goal, but there's a psychological difference between finishing and wanting to get a good score. And so when I went into it, I'm like, I I'm just going to finish the race. I'm going to get across the finish line before the cutoff time. Okay, that's great. Go for it. But then if you want to translate that into your training routine so that you can measure how well you're doing in each of the the categories, the disciplines, you have to be able to then like set a real goal for yourself rather than just a cutoff date. Because when I talk about that experience now, I'm in the race and my whole mindset throughout it is I'm just trying to finish the race. I'm gonna finish the race, I'm gonna do whatever I do I need to do to finish in 17 hours. Where instead, if I go back and do it again, which I don't know, I may may not do. My goal will be to have a much more competitive time because then I'll really challenge myself to like have a much more disciplined running routine or a swimming routine or whatever, rather than just the bare minimum. And now that I've unlocked that mental thing in my brain saying I can finish it, then I could focus on the improvement. So it's just going down to the basics. Now mentally, I'm like, I could do a hard thing. I know I can do it. Now I can focus on the improvement. Sure. So very similar to your point of like focus on the fundamentals first, eat, sleep, and diet first before you start doing all the additional stuff, like monitoring how much red and sleep you're getting or the amount of creating you're doing. Master the fundamentals and then you can focus on improvement. Yeah. And that's kind of the mindset I have of it today. And so I know I can finish the new triathlon I just signed up for. I I I think it's ⁓ I think it's an Olympic distance triathlon. So now I want to focus on like the time and the actual optimization of each of the disciplines run bike run, bike and swim. So speaker-0: That's crazy. Yeah. When training for the the Iron Man, you tell me this story, which I think the audience is gonna enjoy about when you first started tracking your carbs and protein in I just wanted to I I I was gonna bring this up regardless. Sure. ⁓ so Hector was supposed to be taking a specific amount of carbs and a specific amount of protein. The carbs because he was wasting a lot of energy and as ⁓ As an athlete who's training for an Ironman, you need carbs to to re to refill speaker-1: Yeah. Absolute fuel. ⁓ yeah. All right. So I hired a nutritionist and the nutritionist was there to create a personalized macros meal plan for me. Every day of the week I was gonna have, you know, these five or six meals and I was eating a ton because I'm blowing through like three thousand, four thousand calories a day, which is a ton. speaker-0: Yeah, yeah. Sure, sure. speaker-1: Yeah, that took a a while. speaker-0: I would see your bowls coming into work and I'm like, What? speaker-1: What? Yeah, it's breakfast, dude. It's like it was like ⁓ four eggs. Dude, four eggs, ⁓ like a couple like a fifty grams of turkey, like, you know, two slices of turkey, ⁓ a protein shake, and then, you know, I have my first snack right before lunch, which was like a protein or a protein yogurt with granola, and then I would have a whole lunch, and then I would have another snack, and then another snack, which is like a rice cake or like peanut butter with ⁓ like rice, ⁓ what do they call that? R like rice pudding or something like that. And then I would have dinner. And then I would have another protein shake. And then I would have my like my nightcap, all while consuming all of the right vitamins, all of the right ⁓ electrolytes, consuming the ⁓ yeah, I mean, it's just like it's a long list of things from a nutritional standpoint. Yeah. And so I was like, okay, this is great. I need this. speaker-0: All trackable. speaker-1: I went several weeks ⁓ meal prepping weekly, which I've done my whole life. I've always meal prepped. But ⁓ in this particular instance, I was meal prepping based off of the the gram weight that I was told in my meal plan that I was supposed to be cooking. So one day, you know, Delaney is because I meal prep and I would portion her section out a little bit and she's like, This is a ton of rice. Like this is just so much rice. Like I I shouldn't be eating this. And I'm like, Yeah, you you probably shouldn't. Like it's a lot of rice. But you know, I should be. This is what my training plan says I should be consuming. And so I called my trainer after months of doing this, or like two or three months of doing this and consuming these like meals. Yeah. And I I tell him, Hey man, like I think I'm just I'm eating a lot of rice. Like this just seems like way too much. And he's like, Okay, well, when you read the weight, are you doing ⁓ like dry weight or cooked weight and I said, ⁓ I'm doing ⁓ dry weight. Yeah. And he was like, no. Dude, that's crazy. Because if you eat a hundred grams of dry weight rice, it turns to two hundred grams of rice. And so I was like, ⁓ damn, no, that's no, I've been doing it the opposite. That's a ton of rice. Yeah. And then he was like, ⁓ it's all right, man. Don't worry. There's no You know, there's we all make mistakes, it's not a big deal. No, don't worry about it. And then he before he hangs up, he's like, wait a minute, hold on. So what have you been doing for the protein? He's like, Have you been doing uncooked weight or cooked weight? And I was like, I've been doing cooked weight. And he was like, ⁓ my God, Hector, you've been eating half the amount of protein. speaker-0: It's twice the amount of carbs. speaker-1: So he's like, dude, your your car your macros are w completely up. Yeah. And so obviously we had to rebalance and it was like a terrible, like duh moment for me. Yeah. but I actually when I think back to it, like I overdid it on carbs, but I was getting through my runs. Like I'm going through I'm going hard on the bikes. I'm going hard on the swins. Yeah. So like maybe even like having the extra carbs like helped a ton. And luckily, like I didn't put on a ton of extra weight. Sure. speaker-0: I yeah, you're burning some of that, yeah. speaker-1: Yeah. Yeah. But at the end of it I'm like, it could have been a lot better had I stuck to the right macro diet that I had been planned. Anyway, that's a a funny story of like, you know, when you're meal prepping, how are you gonna how you should track those macros? speaker-0: Yeah, I just think that that's I find that to be absolutely hilarious that you're eating half the protein and twice the carbs. I think that's and and I think that that goes to the that actually goes into the problems that we're seeing nowadays, right? Like the tracking can become so like what's the word I'm looking for? It can be it can become more of an obsession of like getting it perfect than actually just doing the right thing for your body. Right, right. Sure. And so I think that ultimately what what we want to be able to explain here is that it's gonna it's gonna turn out to be an an and an ⁓ we we don't want it to be that okay tracking your your your health is not a good thing or anything like that. What we want to make sure that that the audience understands like we've been trying to understand this whole time when we've been talking about this podcast and this episode is the fact that There is a bo there's a perfect balance between becoming ⁓ what's the word that I used earlier on the from the article? It's like pseudo religious yeah, like you don't want to become a crazy Patrick Bateman from American Psycho, where he wakes up, does his cleansing, twice cleansing, moisturizer, SPF. You know what I mean? Like it it becomes a whole routine. Sure. And you're obsessed with that and not really obsessed with just feeling good and being healthy. speaker-1: Ritual. Yeah. speaker-0: ⁓ and so ultimately I think I think what we're gonna what we're gonna try to do here is I don't know, give some some sort of ⁓ deliverables as to what we're seeing. ⁓ before before we do that though, I do want to talk about this this new craze that's been going on in ⁓ not only our circles, but like just in in the the health world in general. Sure. With the peptides. speaker-1: Right? Yeah. Yeah. Go for it. speaker-0: So I think that ⁓ there is a new wave of optimizing your health with what we know as peptides. ⁓ this includes the GOP ones and the wolverine stacks and all these other components of of what the peptides world brings. And so I think that a lot of times ⁓ it kind of ties into like the whole what we talked about before, which was the which was the that get get rich quick scheme. Sure. ⁓ there are people who benefit greatly from peptides. Yeah. ⁓ I think that the problem becomes when you rely on those and not on the fundamentals. So with everything that we've said so far, the main point that we're that Hector and I are trying to bring, and we've talked about this countless times, is that speaker-1: Absolutely. speaker-0: No matter what else you're trying, the fundamentals need to be you need to eat well, sleep well, and work out. Yeah. Yeah. Fundamentals. when it becomes a problem is when I've heard from sources that ⁓ I don't need to work out 'cause I'm on GOP. speaker-1: Covered. Yeah, that's crazy. speaker-0: I'm a I'm on Ozempic. I'm gonna lose weight regardless. I'm good. That's a crazy statement. And so that that's what I think that a lot of the optimizing becomes that's that's when it becomes an issue. That's one way it can become an issue. It's whenever you are replacing the fundamentals with these second or third tier options, like like I like we said before. speaker-1: Yeah, that's crazy. That's a crazy statement. speaker-0: You can cold plunge all you want, but if you're not working out and if you're not living a healthy lifestyle, you're probab the cold plunge is probably not gonna do shit for you. Yeah. speaker-1: Yeah, it's not gonna be that determining factor ⁓ of your overall weight management. speaker-0: But yeah, if you are though. If you are working out, if you are doing the fundamentals and eating well and sleeping well and working out, the coal plants could be something that adds a little bit more to your life. And so we need to we need to make sure that we never emphasize on the wrong things. We need to make sure that as healthy individuals, we are focused on the right things and add the layers that are extra in our lives as supplements. Sure. To what we're really trying to achieve, which is feeling good, being healthy, you know, looking good. And ultimately just being able to perform in your life the way you want to. Mm-hmm. That comes from your brain. That comes from your heart. That comes from your body. You gotta feel like you can walk a mile, like you said. You gotta feel like you can Go into work and work eight hours and you don't feel fatigued. You don't feel exhausted. You gotta feel like you want to you if you wanna train for a marathon or a triathlon, you can do it. And and sometimes I feel like people are focusing on the wrong things when it comes to that. And it comes from the the get rich quick, ⁓ get abs in 30 days, ⁓ get you know, get healthy. And live a healthy lifestyle with just these simple steps. You know, I I I think that the boring stuff is still the most important part. speaker-1: Yeah. Well, I think y you have to have a a goal first and you have to have something that's measurable. And then you work backwards to see like what it is that you're trying to achieve by hitting like certain milestones, just like we've talked about in the financial podcast or in the ⁓ in the relationship podcast. Like what whatever it is, you have to have that goal and work backwards. ⁓ but you can't replace the fundamental work that that you have to input. And so every all of this requires a ton of work and is a hard thing to do. But, you know, those are the things that our upper level brains are asking for, right? We want health, we want ⁓ longevity, we want good relationships, we want, you know, good sex, good life, whatever. But our low our lower level brains want things now, they want things easy, they want things cheap, they want things fast, and they're constantly in conflict. with one another. And so you have to be able to develop the right habits so that you can do the the things that your upper brain, upper level brain wants more consistently so that you're constantly in battle and against your lower level low lower level or primitive brain. speaker-0: Yeah. For sure. I think it's funny 'cause I've read so I used to listen to the podcast, ⁓ Dr. Peter Atia. ⁓ great podcast. It's it's pretty long intense, but the episodes are really good, very science based. He wrote a book called Outlive, which is a longevity book, how to how to live longer than normal. Sure. And he talks about it in there. He's like A lot of people want to live longer, but for what? Like for what? Sure. And I think that that's what you're getting at. It's like you wanna live longer, but it's to hang out with your friends, it's to be with your family, it's to ⁓ go on vacations, it's to drink wine next to a fucking river in Italy. You know what I mean? Sure. Like it but if you're denying yourself that to achieve longevity, then what's the point? Like what Yeah, like what's the goal? Like speaker-1: ⁓ yeah, yeah. speaker-0: I think when people talk about longevity and health, right? If you focus all of it on health and optimizing your health, you don't want that to interfere with the reason as to why you want to be healthy and live a long life. Yep. Like if if you tell me, ⁓ you can live a hundred years but very secluded, very retracted, very ⁓ enclosed in your own world, or do you want to live eight years, which is twenty years less. speaker-1: Right. Or speaker-0: But you get to go out with your friends, you get to travel the world, you get to see all the which one's better. And ⁓ to me, I would pick, give me eighty years, but I l I get to live if that's what I think we're trying to say here. ⁓ ultimately the health the health craze, which I'm not against. Sure. I'm not against. Yeah. I'm not against wearing your oar rings. I'm not against tracking your sleep, tracking your macros, I'm not against going to the gym every day. That's awesome. But never forget speaker-1: Yeah, of course. Yeah, live to the max, yeah. speaker-0: that the the the end goal is to be able to live the life that you want to live. Sure. That's what health provides for you. And a lot of times people focus on the tracking and optimizing of your health and not on living your life. And I think that there needs to be a balance between being disciplined in your health and being compulsive in your optimizing. That's that's how I think is the balance and that's what I think we're starting to realize with the way we've been we've been analyzing this this episode. Sure. speaker-1: I I guess the question for me then becomes we have this uptick in spending for wearables, fitness trackers, things that measure the overall composition of health in general. Yet what what was the stat by the a by the American Heart Association? It's like most people are still living with high blood pressure in America. And so it's ⁓ or like half the forty seven I said forty seven percent earlier for ⁓ for sleep? The sleep thing and then a quarter. Yeah. All right. Well that changes this I guess that's not that big of a problem. I guess it's not that big of an issue. speaker-0: Yeah, forty seven percent. Yeah, I was to quarter. Yeah, forty-seven percent of people in America of adults in America struggle with high blood pressure. speaker-1: Yeah, I I guess then like what we need to study, right, is like we have all of this spending in wearables, fitness trackers, thing, you know, weight scales, whatever, things that measure the overall our overall health composition. But are we still improving as a society on the things that really matter? Our blood pressure, our blood sugar, our physical activity, our overall sleep. Yeah. Like are we still improving on those things? Like I I don't know. I'm curious to see what the data will show after a couple of years of, you know. Every American eventually owning an aura ring or an Apple Watch. I I ⁓ we probably should have looked that set up. Like how many people actually own one or the other or a whoop? Yeah. Right? Like I I feel like it's probably a majority of Americans either have an Apple Watch, a Fitbit, a whoop, an aura ring, or a Garmin, or what's the other one? A Samsung health track. Like all this wearable technology is supposed to track our health. I'm I'm gonna look this up and I'm gonna put it in the newsletter. Yeah. speaker-0: I think we we as a society are very influenced by capitalism. And this is another episode for another time. Sure. But I do think that capitalism has realized that there is an absolute need to f give people what they want. That's what capitalism is. They provide the products that the society needs based on on research, based on what they feel like would sell. And I do think that we as a society have Especially in capitalistic society, we have let companies kind of start giving us what we think we need. You know, instead of instead of us doing our research and saying, Okay, I don't need this, but I might need this, this and that. We just see an ad and we're like, ⁓ my god, I can track my sugar levels every lunch. Okay. Yeah, I'll buy that. You know what I mean? Sure. And so I think that capitalism has a lot to do with that. The fact that we are all wearing something, we're all taking something, we're all Trying a new fat or a new trend. ⁓ it goes to the same with fasting or diet. It goes to the same with ⁓ peptides, which are the new thing now, and it goes to wearables. I think all of those things are are ⁓ a mixture of a need that exists in our life for the next thing that can help us. And also capitalism being like, ⁓ you need this? Here's another one. Have a whole bunch of it. Yeah, here's another one, here's another one. And I don't blame them. Like you said you said earlier before, you don't blame A G one for speaker-1: Trying to solve a problem. Trying to solve a problem. Yeah. speaker-0: But is it solving a problem or is it just giving you a marginal five percent improvement on your life when you th and you think that that's it, when in reality you could just be solving a lot of your problems by sticking to the basics. Understanding the speaker-1: Yeah. Yeah. I guess it depends on who you ask, right? If you're that person that's sleeping well, eating right, exercising consistently, and then you're going out and doing AG one because it's like you're this is gonna complete the package, then great. Right. But if you're like, ⁓ I take AG ones and I cold plunge, but you know, I smoke tobacco, drink alcohol, don't exercise, and I get five hours of sleep. speaker-0: Right. Yeah. You you're not gonna probably be the person you wanna be. And I think ultimately that's that's the point of this episode. And and honestly, we we wanna make sure that we start with this one and improve on it by bringing people that know, people that are doing it, examples, data points. We just wanna make sure that ⁓ as part of the growth trip, right? Sure. As part of this this endeavor that we're in to better ourselves. We want to make sure that we're bringing the most valuable the most value possible and that includes these type of episodes when it comes to like how we feel, how we're doing mentally, physically, how how do we get better? Yeah. And I do think sometimes we get too obsessed with getting better and forget the the the main the main component of it, which is just the basics. Yeah. Sleep, eat. Work out. Sure. speaker-1: Yeah, and I think in line with those basics, right? Like I don't know, I think if you're concerned about your weight, definitely get a scale. A scale that measures body composition like the one I mentioned on Amazon. speaker-0: We can we can link that. speaker-1: We can link that. Get a ⁓ a diet that at least covers the macros that you should have in your two thousand calorie diet, or at least whatever your basal metabolic rate is, right? If you're, you know, my size or bigger or smaller, like it'll vary, right? So some people are probably spending sixteen hundred calories a day just living, and some people are spending twenty four hundred, you should be consuming that amount or less or a little bit more depending on your goals. Yep. And then divide that into your macros. So like understand what that looks like in terms of how much fat, protein, and carbs you're consuming. Right. Does you don't have to like measure it out every single day or get like super ⁓ caught up in the details of what that looks like, but at least have an understanding of what it is that you should be consuming or how much your body spends just by living. Right. Like if you if you naturally just spend two thousand calories, you should not be consuming three thousand calories of food a day. Right. Otherwise, you know, you're gonna be morbidly obese in a very short period of time. So just having an understanding of that. And then lastly, like what was it that the was it the American Heart Association that said w was an adequate amount of exercise on a weekly basis for the for the average American? Three hundred minutes. speaker-0: Three hundred, three hundred, three hundred minutes of movement and exercise a week. speaker-1: Yeah, okay, great. Actually, ⁓ I've been doing what they call the hot girl walk. At the start of an exercise, no, hear me out, hear me out, hear me out. Dude, it's ten percent incline for I I don't do thirty minutes, but ⁓ it's a three and a half percent three and a half speed, which is like three and a half miles an hour for thirty minutes. I do some variation of that, but dude, my heart rate still gets into like the one sixties. I'll up the the incline. So I'm like I'm I almost feel like I'm going upstairs and I work out for I do that for 15 minutes before my actual exercise. My heart's racing. I'm drenched in sweat. And it really it requires not a whole lot of effort. And I'm able to listen to a podcast or listen to a book that I like. And so I feel like I'm getting ⁓ a a double benefit there. A combination benefit because I'm able to work out while I'm listening to something that I enjoy and is and is training my brain. And it doesn't require a whole lot of additional effort. I'm walking. Yeah. And so, you know, I I do that if any, if anybody finds that super helpful, like it's an amazing way to start and just get your w get yourself to almost do a foot in the door technique on yourself, where you're like, ⁓ I can just go to the gym and do this like 15 minutes, 20 minutes. But when you're there and you woke up early, you've already done the hard part, but then you're like, okay, I see the weights. I'm gonna go go, you know. speaker-0: I'm gonna speaker-1: Hit hit some chests, hit some back, do some legs. So like if you have to play that mental game with yourself, go do it. But like do, you know, 300 minutes of exercise a week. Yeah. Like the American Art Association suggests and you know eat eat right, like we mentioned, measure your your progress. Yeah. And ⁓ you'll cover the basis. You don't have to then you can start adding the additional things. speaker-0: Additional things, yeah. I agree. Yeah, cover the fundamentals. ⁓ just because you look good doesn't mean you're you're healthy. I've learned that. I've learned that the hard way. Just sometimes. ⁓ maybe genes, maybe I don't know what it is, but ⁓ for some reason I've been asked this question a lot. It's like yo, you eat like dog shit. Yep. Like why do you still look ripped or whatever? And now that I'm getting older, I'm starting to realize, like, yeah, I might look like this, but like speaker-1: Can't eat hard Popeye's chicken every day. speaker-0: ⁓ Popeyes. Yeah. I need to get rid of those coupons. Yep. It's the coupons. I'm like five marketing. I'm like five ninety nine for two. I I just feel like that's another thing. That's another good point. I mean that eventually you you have to realize that even if you don't look obese, feel unhealthy, ⁓ i it it adds up, it sacks up and you wanna be healthy you wanna feel this good in ten years. speaker-1: Family. speaker-0: And what you're eating now is not gonna be ⁓ if if you're eating unhealthy, it's not gonna conduce to a ten year span where you're feeling the same way. You know what mean? And I've learned that a lot from you. I know I've seen how you eat your lunches, I've I've seen what you eat in general. ⁓ way different than what I eat, and I'm getting better at it, but just because I feel and look good doesn't mean that th it's sustainable. For sure. speaker-1: Yeah, yeah. And I I think we could have a whole episode too on like meal prepping. Sure. ⁓ like our actual exercise routines or the supplements we take or whatever. Yeah. ⁓ this was a a a big episode. There were so many avenues to to go with it and we tried to really try to condense it into a one hour or less episode, right? ⁓ but like this hopefully sets a good foundation for us to build upon. ⁓ and I think that's what's exciting 'cause There's there's there's so much additional stuff that we left out just for like time's sake. But ⁓ we'll you know, we'll we'll summarize a lot of it in the newsletter. So that should be good as well. speaker-0: Alright. Yeah, I think the journey of the Growth Rip Podcast, it's gonna be just about being better and doing better in life. And so I think that health and nutrition is gonna be a category that we talk on quite often. This is a good foundation. ⁓ don't focus too much on the on the ten percent Pareto's principle. Focus on the twenty percent that g get you eighty percent of the results. And that to me is health. speaker-1: Yeah. ⁓ yeah. speaker-0: And within health, ⁓ the gym, nutrition and sleep. If you can cover those, if we take care of those, then we can you can work on everything else. speaker-1: What were the eight that the American Heart Association put out? Pressure. speaker-0: Dude, it's ⁓ Blood Blood pressure blood sugar diet. ⁓ nice. ⁓ it's diet, exercise so movement. Blood pressure, blood sugar. speaker-1: Sedentary this a sedentary speaker-0: Yeah. We'll post these. We'll post these. speaker-1: We'll post it. But I think that's a really good guideline to understand yeah, yeah, your overall level of health. Yeah. speaker-0: overall level so what is it like the the the baseline eight the baseline eight it's yeah diet, sleep blood pressure, blood sugar, obesity, speaker-1: Yeah, the basic yeah, basic name. Obesity. You are That can't be right, dude. speaker-0: Whether it's We'll figure it out. I feel like this is this is this is a lot. Yeah. But I th I I like I like how it ends. Yep. I like how ⁓ the main point was never ⁓ wasted here in the in the episode. Yeah. We wanted you guys to understand, focus on the basics, focus on the optimizing and the marginal stuff as a secondary effect. Sure. You know? And ⁓ we'll be back for more. We'll get the newsletter going. We'll get the new speaker-1: Let her out. speaker-0: Yeah, we'll have the guests gone we'll we'll have guests going. We figured out the audio. speaker-1: Yes. Finally figured out the audio. Yeah. speaker-0: Hector, big props. and we just love the support, man. We we we really appreciate all the comments, all the criticism, all the the praise. Yep. It's been it's been lovely and I still love I love sitting here and and and discussing whatever. speaker-1: Yeah. Yeah. And so, you know, obviously like, subscribe, support the ⁓ that's right. Podcast. Yeah. But if there's any particular topic that you find interesting or like you have a data point on or something you found interesting, post it in the comments, reach out to us personally. ⁓ 'cause that's that's our goal here is we either want to have an expert that's here or we want to dig into the research, see what the research says and interpret it in the ways that ⁓ that we see the world and be able to talk about it. So ⁓ it's a good way for us to have a a conversation as a community. And we're very excited about, you know, again, all the support and the feedback that we've been getting. Yep. So definitely engage, communicate, tell us what you like, tell us what don't like, and we'll keep growing. speaker-0: We'll keep growing, man. Yeah, and we'll give you guys all the things that we talked about, any books, any weight, scale, measuring th thing that Hector has. ⁓ we'll we'll just give you whatever we think that you guys would find useful. And we'll like I said, we'll keep growing and ⁓ love ⁓ love talking about ⁓ cool topics with you, man. Let's do it. Hell yeah. Growth trip.