The ULTIMATE Longevity Plan | Mind Pump 2620

Longevity. This is a buzzword you hear in the health and fitness space. What does it mean and is this something you should even pursue? We're going to talk about longevity today. We're talk about six steps that will get you the furthest when it comes to longevity and why it's so important. Let's let's go. I'm I'm excited to have this conversation because I feel like uh and and correct me if I'm wrong. I feel like you've really started to move in this direction recently. you know, uh I totally feel like I've been in this for a minute. Like that's kind of been uh and I I chuckle because I obviously I was the kind of obsessed uh aesthetic guy for so long. And when I look at my training and my my approach just in general to health, if if you force me to categorize it, which I would never do, but if you were to force me like what do you how do you because people ask a lot, how are you training right now? Well, it's hard to define, but if I were to define it, I would say it it probably looks a lot like what we're about to talk about today. As you were drafting this up, I'm like, "Yeah, this is kind of the way I've been thinking more often than not." And it is a different approach. We're so used to, we're so conditioned to uh chase a performance goal or an aesthetic goal or fat loss like these, you know, but you know, and once you've obtained that, and I understand that there's there's people listening that are like, I just be happy with that. But, you know, at one point you'll unlock that. If you listen to us long enough, hopefully you'll unlock that and you'll get there. And then eventually, I feel like this is a healthier place to move to. Well, this is the ultimate. It's the most important consideration regardless of what your goal is because, uh, here's a secret. Um, I mean, the three of us trained people for a long time. And all of us in the back half of our careers, became very successful in terms of, you know, having clients show up regularly, work with us for years and years and years, continue after they stopped training with us. In other words, we don't train them anymore, but they still work out. And that's because regardless of what their goal was, the number one consideration for us was longevity for them. Yeah, this is what we this is what we placed at the top top top because if you focus on longevity uh everything else tends to follow and this is really where all the other stuff flows out of. Now I think it's important before we continue how do we define longevity and I think a lot of I would say a lot of people uh misconstrue longevity for how long you're alive. Yeah. Or or how long it takes until you die. Right. That's not what we're talking about because modern medicine can stretch your life out but your quality of life like if you look at the data well and you could also be hit by a truck when you're 47. Right. Right. Right. That's that's the other one. Right. But even if you look at the data on um you know western societies that have extended lifespan uh for a while now although now it seems to have plateaued. What you'll see is yeah people are living longer but the last 5 years or 10 years is terrible. Like they don't have good health. Uh medical costs start to balloon. they require full-time care towards the end of their life. So, when we're talking about longevity uh for the sake of this episode, we're talking about health span, how long you can stay healthy, how long you can be free of chronic illness, how long you can have independence and mobility uh and essentially uh feel good. That I think is what's important. And I think if you talk to anybody at any age and you say, "Hey, what would you like uh how you know what would you like the end of your life to look like?" Like I think everybody would say, "I'd want to be healthy. I wouldn't want to have this drawn out um terrible health towards the end." So that's what we're talking about is what are the things that contribute the most to health span? Yeah. and and how do we apply that and what does that mean for someone now who's nowhere near the end of Well, and I think too like if you can think of examples of people um you know on social media or that get notoriety or publicity about longevity, it's usually like this weird distorted version of it where they're just trying to stay alive as long as possible. They have like no relationships. They lock themselves in this isolated room. They get this artificial lights. to do all of the um bioenhancements and and chemicals and things. Uh but what we're talking about is completely different than that. This is about quality and this is about extending uh the the the value of what a healthy uh lifestyle looks like. I'm so I'm so glad you defined that because I do think that even like everything else in our space uh comes from a good place the origin typically is and then gets bastardized and I do think longevity has turned into this who can outlive each other and that's the goal here is like how long can you live and the winner is who who can stay alive the longest and it's like no it's like quality of life and your relationship to it which I think is your first step in your point is like to me that is one of the most important things I think in in order to get here, you have to work on that first. Yeah. And again, just to just to back up for a second, um with what you know, Justin was saying, what this what the fitness and health space has done is they've tried to monetize longevity. And so, what you're going to see is a lot of uh information that's going to distort what actually contributes to health span. So, you're going to hear a lot about some exotic nutrient or some crazy weird biohack uh you know, crazy peptide stat. Yeah. As measured by how it affects this particular gene expression and these this data. Here's here's the the truth and the facts. We have really good data on what contributes to health span. And it's none of that stuff. None of that stuff has been shown to significantly impact health span like some of the basics which we're going to talk about today. And also how you get to the place where those things actually make the biggest impact. What does that look like? How do I maintain? By the way, health isn't just being devoid of illness. Although I said that, right? You want to have no illness. You want to have no chronic health issues. It also means you have healthy relationships. You enjoy your life. It has meaning. You're thriving. You're thriving. So, so a lot more goes into it. And, and none of what we're going to talk about today has anything to do with some weird exotic, you know, whatever that you take or inject or replace your blood or do this other thing. Uh, that doesn't move the needle. It really doesn't. It's all the other stuff. Well, not to mention, and you say this all the time on the podcast, if you chase health, aesthetics follow. And I know that. So, I think some people I I would be guilty of this if I heard a bunch of 40-year-old podcasters trying to tell me this when I'm in my 20s and be like, "Oh, that's not for me." Like, I care about how I look and this is what I'm trying to do. And the truth is, when we think of the people in our lives that are some of the healthiest people that we know, um, they also look really good and they're also strong and have stamina and like overall just and happy and like they're all of it. It's not like, oh, if you want to try and be longevity person, you look like you have no muscle and you can't move very well. It's like, no, like the ultimate healthy longevity uh pursuit does look that way. It looks good. It looks good. It moves good. It feels good. It's happy. It's all the above. And to your point, there's things that we have studied for a very long time that contribute to that that don't uh include uh the latest and greatest science techniques. uh you know to grow your telomeres or to extend your lifespan like there's more to it that everybody in here without spending any more money can actually start doing right and again to put it plainly uh aesthetics and performance flow out of longevity. You have a great deal of both when longevity becomes the overarching goal. So again, what this would look like for someone is that longevity is the number one consideration and then you go through periods, seasons where you do push harder towards aesthetics and towards performance, but where you typically live is going to be in longevity. If this is something you want to do for the rest of your life, like if you plan on working out for a year and then stopping, then then turn off this episode. This is literally almost a compass. This is I know I always end up referring to things as compasses, but um this is literally like a pie chart I'm always considering between those three factors. It's always moving. It's either performance, aesthetic, or its longevity. And that focus determines what type of a training setting I'm going to create for myself in this period. Today's program giveaway is this super bundle. If you want to win, leave a comment below this video in the first 24 hours that we drop it. Subscribe to this channel. Turn on notifications. We'll let you know in the comments section if you want. We also have a brand new program we're releasing right now, Maps Longevity. You can get it for $50 off. You can get free access to our forum for a year and get on a Zoom call with us for a postlaunch kickoff. All included right now during the brand new launch of Maps Longevity. It's at maps longevity.com. Use the code 50 long for the discount and all that free stuff. Back to the show. Right. All right. Right. So the first thing to consider, the most important thing with longevity is the relationship you have with health pursuits. Okay? So forget about the the methods, which we'll get to, but is what relationship do you have to things that contribute to your longevity? Now, why is that important? Well, because you're going to do this forever. The plan is to be able to do this forever. So if your relationship with those things is, for example, generally eating healthy, I'll just say eating healthy. We don't have to get specific, but I think most of us know what unhealthy eating looks like. But generally speaking, eating healthy, if this is something you genuinely enjoy, uh, then you're going to do it. If being active is something you genuinely enjoy, then you're going to continue to do it. Uh, so the relationship you have with the health pursuits has to come from a place that produces enjoyment. Otherwise, the odds that you'll continue this for the rest of your life are very, very, very low. So, what does that look like? Well, do you exercise because you hate yourself, or do you exercise because you want to care for yourself? Do you eat in a way that is either restricting or feels like a binge? Does it feel like it controls you? Or is this a way to nourish uh your body? Does your lifestyle uh come out of this as well? Because if you have a good relationship and this is again this was the number one thing that we did as trainers when I got a client 10 years into my career I figured this out 10 years I wasted so much time in 10 years into it I realize if I can help them develop a good relationship with this I win I'm going to win because consistency trumps all other things and that's the ultimate uh goal. So consider that. Is this is this something I can learn to enjoy? Or to put it differently, how can I learn to enjoy these things that contribute to longevity? Now to defend young S, young Adam, young Justin, when we first started as trainers, this can be difficult. I mean, first of all, if you don't figure it out yourself, it's pretty hard to teach it, right? So early on in our career, we're probably all I mean, Justin's probably all performance guy. You and I are probably all I don't want to be skinny guy trying to be big. And so here you are training, teaching co uh clients it's tough to do this. And the average person when they when they show up to the gym or hire a personal trainer, they they tend to to come there with this idea of like I don't like the way I look. I don't like the way I feel. Therefore, I want to do this. Rarely ever if ever is it um I'm doing this because I love myself. And so you have to teach that as a trainer. And and I think that's the part that's probably this this step that we're talking about is arguably the most important and the hardest to get people to understand. I think a lot of that has to do with helping your client um attach all the other benefits that come from exercise and eating well versus just what we tend to look at, which is, you know, body fat percentage or the scale or how I look in the mirror. and eating well and exercising does so much more for our entire lives that sometimes people need help and a lot of like you know at least when I think through helping somebody out like this is like I have to help them make that connection and it looks like me asking questions like how was your sleep you know yesterday and how's your skin been how's your hair how's your energy levels been how's your mood been how's your performance at work like how's your relationship with your spouse like all these things are impacted did by the way you take care of your body. And if you're not looking at it and paying attention to it, it's really hard. You'll miss it. Yeah. You It's really hard to like pursue fitness for the your having a good relationship with health until you start to do those things. It's a fact that you don't you don't perceive what you don't focus on. That's a complete fact. They they've shown this in many many studies. It's very easy to to things can go in your right through your vision. You won't even see them if you're focusing on something else. It's it's you're blind to those things. So really to put it differently, exercise and diet or let's say health like like the pursuits of health that those aren't your life. Your life is this other stuff over here. But a healthy version of you will have a better life. No matter what happens in your life, even the worst things that will happen in your life, think about it this way. Losing a loved one when you're healthy versus losing a loved one when you're unhealthy, very different. One, you're resilient. The other one could kill you. Could literally kill you. So, a healthy version of you has a better quality of life regardless of what your life looks like. And so, that's the starting point for having uh being able to make longevity the cornerstone of all of your health pursuits. The next point applies to diet. Now, here's the thing about diet. There are some general rules and we can talk about them, but diet diet needs to the the best long-term approach with diet is to understand how different ways of eating affect you and how to use those different ways of eating like a Swiss Army knife or like a multi-use right tool for the right job. That's right. because uh and I'll go over some data uh but this is different from person to person but data will show that generally speaking a and I'll use an more extreme example a low carbohydrate or no carbohydrate ketogenic style diet seems to improve cognitive performance in a lot of people. It's also not the best for athletic performance but it's great for cognitive performance. Uh so now we have two options. diet that's high higher in carbohydrate for athletic performance, one that's low in carbohydrate for cognitive performance. I now have an understanding. And if that was me, because everybody's a little different because and we'll go through what how you're going to test these out, but if that's you, which it's like that for me, I now have a diet when I'm going to go do things that are mentally taxing, when I need to be at my absolute peak cognitive performance. For example, I'm going to be speaking uh to an auditorium full of people uh this coming weekend. You better believe I'm going into it uh ketogenic. When I'm trying to lift new numbers or I'm really getting into my workouts or let's say I'm going to go do something, you know, let's say we're going to go plan a long hike. I'm going to go into it with some carbohydrates uh in my body. That's just two examples. But there are so many different ways of eating that you'll notice better digestion, better sleep, this is for performance, this is for aesthetics, this is for cognitive performance. and you can start to individualize your diet for your life. Now, you're using diet and you're leveraging it again to improve the quality of your life. Uh, and this right here is the best best approach when it comes to diet. And I know that was always our long-term strategy with our clients. It was Yeah. Well, this was why later on in my career, I actually would have my clients do all of these diets for that exact reason. And it wasn't for, oh, let's figure out is ketogenic for you for a while. It's like, "No, let's go. Let's do one of these and then together let's talk about how you feel and let's talk about all the things that you notice and then I'll help you connect the dots to why." Not that, oh wow, I started doing this diet and I lost all this weight, therefore I should be ketogenic for the rest of my life. It's like, no, it's like, let's figure out the things that it did for you aside from just what it did on the scale or in the mirror because it will impact many other things like your your your sleep, your cognitive, your skin, your all those things I was talking about. So let's talk about how all those things unpack what it is and then we can go okay this makes sense when we're at this part in this part of your journey right when you are getting ready to prepare for some marathon or you're getting ready to go on some backpacking thing okay we're going to eat this way other times when you're focused on school or getting your degree oh maybe we're over in this direction and so instead of us getting so um dogmatic and and treating I I feel like diets like it's like they're religions where we get it's yours versus mine and I'm right, you're wrong versus wait a second, there's something to take from all of these and there's a way that an individual can apply all of it at the right time. That's right. You can extract all the benefits out and really evaluate uh where to best place these things. I mean, it's such a better strategy. Keeps things interesting, too, cuz I know a lot of times once you find like a winning combo, uh you can ride that out for a while, but now you're going to hit a plateau. Now you're going to hit a moment of frustration where it's, you know, if we can understand how to weave and navigate uh based upon what types of um environment you're in or what type of pursuits you're doing. Now we have a lot more of a dynamic interesting way to eat. Yeah. So general rules, right? Avoid heavily processed foods. That's like a really good general rule. Don't overeat. That tends to be a great uh general rule. But along and then there's there's essential nutrients that you need. Of course, you can't go too low on fats or proteins, otherwise your body won't thrive. There's micronutrients that you need as well. But aside from that, this is how you learn yourself. And then this, by the way, cuz cuz here's the thing that you need to understand. You may find a diet that you love right now, but you're not going to be like this for the rest of your life. Things are going to happen in your life, either because of injury or illness or job change or activity level or stress level or different needs, different things that you want. Imagine if you understood how your body felt eating different ways and how to apply them as your life changed. Now, what does this look like? Well, this looks like for somebody listening right now, you test them out. How long do you test them out? A week, two weeks, 3 weeks? You can test them for a month. See how you feel. Take notes. Digestion better. Uh sleep is better not as pumps in the gym not as good or whatever. Right. Go pros and cons. Yeah. I, you know, easy to get lean, super satiety producing. What's a con? Very restrictive. I wouldn't be able to eat like this while traveling or something like that, right? You you you figure this out with different ways of eating so that you learn your body and now you have a longevity outlook with your diet. Now, your diet can morph and change as your life morphs and changes. And this is what sets you up in the long term. There's there's almost never one single diet that works forever for people in the best way uh when their context of their life changes. There's always a different way to eat that could help them feel better depending on what's going on. This episode's brought to you by Haya Health. This is Multivitamins for Kids. Go check them out. Go to hyiaalth.com/mindpump. That link will get you 50% off. Back to the show. Next, uh let's get to some activity. Strength training. Now, strength training, bang for the buck, it's the best form of exercise. Meaning, the time you spend in strength training with the with what you get from it from a health perspective, from a perspective of hormones, a perspective of insulin sensitivity, like it's the best. How much strength training do you need when it come when you're looking longterm for longevity? Once a week. Yeah, once a week. once a week will get you something like 70 to 75% of all the benefits you'll probably get from strengths right now. I know what people think. Oh, there's another 30% that's out there. But if we're talking longevity, uh once a week is what you need. Now, you could interrupt this with periods of time where there's three days a week or four. But when you're talking about like for the rest of my life, like how am I going to keep this up for the rest of my life and really derive the strength benefits from strength training? The data shows one day a week. And I'll say this 100% towards the back half of my career, a significant percentage of my clients, probably half of them only strength train one day a week. It's so surprising how how much like how far it goes. Uh and all the studies coming back too of like how minimal uh amount of uh strength training we need, but how how much that benefits you and impacts you for, you know, weeks afterwards. Well, especially if you're complimenting this or combining this with other forms of activity and things that you're doing. Yes, there's more. It's not just strength train, right? Right. Cuz I'm sure there's people right now that are like rolling their eyes. They're going like, "What? That can't be that can't be enough. There's no way." And it's absolutely it is. I mean, this is this is how I've been training for quite some time now. And it's and and I think to your point, like you can have periods of your life where you sprint, right, where it's like, "Oh, this makes sense. this is my two or three times a week for the next month because I'm off or I don't have to work as much or I don't have that project due and so I'm going to really ramp up my strength training. And what's so awesome is if you stay consistent and what consistent looks like is even when you're quote not ramping up, you're at least training one time a week, you will maintain a lot more than you realize. And you will be surprised on what you can do muscle and strengthwise just by training one time a week, especially paired with other activities. And yes, this isn't just this isn't the only activity you're doing. We're talking about structured exercise. So, strength training once a week. You should be active, which we'll get to. We'll get to all the other stuff with with physical fitness. But in terms of strength training, once a week, and again, I had clients uh a lot, I'd say maybe even half of my clients were only one day a week and they all saw significant gains in strength and muscle for years and years and years. And I mean, they were doing compound lifts and it was like legit training. It's just, you know, impactful and efficient. Yes. And the beauty of strength training is it is you progress it. So one day a week I could progress that for a long time. I could progress it from the type of exercises to the weight that's on the bar. And again, these people were getting stronger and stronger and stronger for years and years and years. And they did other things to stay active. Active people as well. That's right. But the strength training was just once a week. And again, the data supports this. Uh when they look at like the muscle building effects and all it's like 70% of it is the just the one day a The another reason why I really like this too is it you are more like one of the mistakes I definitely know I made early on in my career was making the mistake of thinking that more is better and if I had a client that's willing to do four days a week then oh we're going to do four days a week because they're willing to do it not realizing that it probably wasn't even appropriate for that person yet. So somebody who starts this their pursuit in in this direction first of only one time a week you're more likely not going to overstress overtrain them it's a good amount of volume to actually show progress in the right direction and we can always build on that down the road or we can always have these moments of sprinting whereas if I just do whatever someone's willing to do which might be three four five times six times a week that there's very well I could overdo that when I could have got just as good of results or better by scaling them act to something like this. Right. Next is mobility. And you want to do some kind of focused mobility work once a week. Mobility focuses on ranges of motion through connection. So, it's not static stretching. That can be a part of mobility, but it's really about moving through ranges of motion that involve the different planes of motion, rotation and laterally and front to back, and getting in and expressing movement that you don't want to lose. This is the value of mobility. Okay. So, part of the value of mobility is you have better mobility. So, if you focus on it, now I can squat deep deeper. Now, I can twist better. Now, I have less pain. My shoulders move better. Here's the other benefit of of mobility work from a longevity standpoint. You don't lose movements. You don't lose movement patterns. This is what happens to people as they get older. I'll give a great example right here. I just, in fact, I just read an article on this that the average person basically stops sprinting by the time they hit 20. They just stop sprint unless they play sports. But the average person just kind of stops. By the time they're 30, nobody sprints anymore. Here's what happens when you stop sprinting. You your body forgets how to sprint. If you're listening to this and you're in your mid to late 30s or your 40s, you know exactly what I'm talking about. If you were to go pick up and try and run as fast as you could, you can pull hammy almost immediately. Yes. You probably were like, I don't want to do that cuz I'll probably hurt myself. That's just one example. There are a lot of uh abilities that we lose over time because we don't focus on expressing them because our day-to-day activities don't require them. There's so much so little is asked of us because we sit at desks and we sit in cars that we lose uh these abilities. Once a week dedicated to mobility solves this and maintains your ability to move until the end of your life. I mean, how many clients did you guys train that, you know, couldn't reach above their head into the cupboard, can't twist all twist to their side, or one they can look to the right but not to the left, like and I don't know. I think when you I think when you're a young 20-year-old trainer, you you you can't imagine these types of things because of where and then as you get you you get older and you start to notice and the body is crazy, man. It if it if you don't use it, you lose it. It will prune it off. It it's wasted. It's wasted ability. if it it's not being used only does it keep or stay around and you the ability to do it if you if you make it if you make it do that. And so the mobility thing paired with a week a day of strength training is so powerful in the pursuit of longevity because part of longevity to your point or another way of saying health span right of being healthy is the ability to do basic functions like grab something out of a cupboard above maintaining abilities. Yeah. or be able to squat down and pick something like those abilities and you can you can maintain those just through mobility. So mobil a mobility day paired with strength training gives you kind of that ultimate I'm strong and I'm mobile and fit. We we just form into these movement patterns that we present every single day and it's over time it shapes your body. So now that you're pruning and your body is eliminating some of these movements because you just don't do them. uh you know, you're going to see that in your posture. You're going to see that uh in this sort of compressing uh protracted uh it's going to happen to you over time and and it starts out gradual, but this is something we actively need to be expressing a lot of these different variabilities and these these different ways to move the body. So, it's an important aspect of of movement. Very important. The human body is an adaptation machine. But one of the number one considerations for adaptation, your body's efficiency. And so we talk about the pruning of uh skills or movement patterns. Your body's like we don't need this skill. It costs us energy to maintain this skill. And because we don't need this skill, we're going to get rid of it. We're going to forget it and we're going to move resources or save resources for skills that we use on a regular basis. So literally, if you don't use it, you lose it. Next is to be active daily. Okay, here's the here's where you know everybody's like, "Oh, one day a week of working out. Okay, one day week of mobility. Aren't you supposed to be active every day?" Yeah, you are. You are supposed to be active every single day. But this is easy. It's walking. It's very easy. We love walking cuz people can still do it without hurting themselves. Doesn't require to put on, you know, workout clothes. You don't need to schedule it. Just walk throughout the day. In fact, the data on steps, and I love tracking steps because it's objective, okay? There's lots of ways to be active, but I like to track steps because it's pretty pretty clear. 80% of the value you'll get from being active comes with about 8,000 steps a day, which is very achievable for the average person. You go on a a few walks a day, even if you have a desk job, you'll probably get close to 8,000 steps a day or around 8,000. So, it's totally accomplishable. If you do this on a daily basis, this is where you get a lot of the health benefits for that you see in the data from activity. just moving on a regular basis. Well, and the average person is stepping less than 4,000 steps, right? So, if you're saying 8,000, it's almost double the activity of the average person, which is crazy that we move that that that little. But one of the things that's so powerful about this one, and I wish, again, another thing that I wish I understood when I was a young trainer, you take somebody who's only stepping three 4,000 steps a day, and you just get them to consistently move 8,000 steps a day and tell me they don't notice an impact. Oh, huge. I mean their their energy levels, the way they sleep, the the the way their body feels. It's like we were made to move. We were we were made to move, digest food more effectively, everything. Yeah. And that one too is so huge, right? That's why I you know, you know, Sal tends to do the suggest the 10-minute walk after every single meal. And again, if you've never uh attempted to do something like that, watch how how much better you feel. Watch how much better you feel after you eat by getting up and just simply walking for 10 minutes three times a day. And if you do that, you'll you'll very quickly get to that 8,000 steps, even if you have a sedentary job. The reason why people get such tremendous benefits just from what we just said right now and walking isn't because walking or moving is somehow magical. It's it's akin to a nutrient deficiency. So, if I give vitamin D to somebody who doesn't have a vitamin D deficiency, they'll notice nothing. I give vitamin D to somebody who has a vitamin D deficiency. Life-changing. It's like I gave them a prescription drug. It is literally life-changing. We're so deficient in essential activity that walking 8,000 steps is unlocking a completely new life. That's how it is for most people. This is a big deal. And timing it after meals, splitting up after meals dramatically improves its effectiveness in terms of insulin sensitivity. So, it's literally 10 minutes after breakfast, lunch, and dinner. That'll give you a good few thousand steps um that you can add to your total. Lastly, this connects to the first point where we said the relationship is everything with health pursuits. Lastly, use tools that help improve awareness. Now, here's why. Our brains are not wired to notice things that we're not focusing on. They're actually wired to notice negative things uh more than they are positive things. So things like gratitude, things like taking notes of all the other improvements in my health because I'm exercising and eating right, aside from how I look or the scale, all like awareness tools when you're eating to journal how you feel before and after. You would be shocked when you practice this at how much becomes available to you. having clients do this for 30 days when I would have them do this. They would keep awareness journals and it was like they were learning about themselves things that they didn't even understand. Like I didn't know this food did this to me and I just noticed this other thing and I noticed when I'm stressed out this is what happens and oh my god I only drink one cup of coffee instead of two now. It must be because and they're noticing all these incredible things and they're developing this relationship with exercise and diet that contributes to that enjoyment that I talked about at the beginning. Well, it's it's context too. It's like writing it out makes it more real. Yes. And so that's different form of thinking. Different form of thinking. And and as you're exhausting this out, it's almost like it doesn't stay in your brain to where you you go over and over and over it again all the time and obsess over it. I'm putting it down on paper. I can refer to it. I can learn from it. I can move on from it and build upon it as opposed to just keeping it up in there. Well, this is even how I would coach my clients to use tools like Fitbit and stuff is I'm not getting hung up on the percentage and the numbers as much as I'm using it as a feedback tool for them and a tool to bring awareness to what they are or not doing. Unfortunately, most people think they do a lot more than what they actually do. A lot of people are very disconnected to how well or not well their sleep is. So, that's where these tools come in. You like you make an effort like, "Okay, I'm going to try and get better sleep." Okay. Well, let's say I'm journaling, but what does that look like to the person who's never tracked anything or doesn't know what that's like? It's like you have to learn how to do that. Either you got to start scoring yourself and then comparing or you use some of these tools that exist to be able to measure that and go like, "Oh, wow. I noticed that when I do X, Y, and Z, my sleep score ends up being over 80%. That must be working really well." Otherwise, a lot of people are so disconnected from how all these other things are feeling that the the journaling and the tools come into a to play just to help them with that awareness is becoming aware of how many steps am I doing, how well am I sleeping, how good is my energy, and the journaling portion paired with some of these tools to me are some of the best ways to bring somebody to that awareness that has never really tracked or paid attention to. That's right. So, so here's what we're doing. We have a brand new program called MAPS Longevity, which includes an initial 30-day challenge. In that are the awareness tools that we're talking about. In that, you're going to see how different diets affect your body. You're going to help it's going to help you pay attention to the positives that are happenings and help you get a more complete picture so that you can develop a relationship with these things that last forever. And of course, inside there is also your workout, your mobility. Like all the stuff we talked about is programmed. Every single day is itemized. Every single day there's something to do in there to move you along this journey. Now, it's a 9-week program, but the first 30 days is all broken down. And for the first time ever, we we've included this as awareness tools that we've never included in any of our programs. Now, because it's a brand new program, you get it for $50 off if you sign up during the launch period. You also get access to our private forum for an entire year for free. That's where you can talk to us and all of our other uh Mind Pump attendees. Um, and also, we're going to do what's called a post-launch kickoff. We've never done this before. This is going to be included for free. So, we're going to set up a Zoom link for everybody who signs up in this launch period and we're going to go through it and break it down, help people get started with that first 30 days. And we're also going to answer questions on that. That all expires on the 22nd. So, if you're interested, go to maps longevity.com. The code for the discount, all the free stuff that I said, and it's $50 off, like I said, is 50 long. So, it's maps longevity.com. The code 50 long. Let's get you set up. All right, I know you like that episode. If you did, check this one out. Stop doing three sets of 12 to build muscle and do this instead. You guys want to guess? Stop doing the three sets of 12 and do this instead. Uh, with that intro, my guess is you're going to tell people to change the rep range up to Yeah. 5x5 or low rep range. Do you guys remember when you're going? Yeah. So, um, often times we get stuck in like a set count and a rep count or a range