Barbell Shrugged - Episode 15 - Matt Hoff - Kettlebells Aren't Just For Swinging

Episode Date: June 21, 2012

Mike Bledsoe interviews Matt Hoff on the variety of Kettlebell exercises and programming.

Hey guys, this is CTP with Barbell Shrug. For the video version of all these podcasts, go to our website, fitter.tv. That's F-I-T-R dot TV. Check out the video version of all of them. They're a lot cooler. They're super juicy and tasty. Mmm. Are we good?

We're not going to mic you up, Chris? All right. You're listening to another episode of Barbell Strug. I'm Mike Bledsoe. Here with our guest, Matt Hoff. We are missing the others today, which is perfectly fine because I don't like them anyway. Matt, I'm going to let you talk about yourself a little bit. You're actually here this weekend to do a kettlebell seminar at Faction,

where you're going to teach people how to be masters of the kettlebell. So give us a little background on your your cv if you will all right so my name is matt hoff i'm from uh columbus georgia i'm a coach at crossfit inception slash crossfit sacrifice two boxes same people one city you know that whole deal uh rkc certified whole bunch of other crossfit certifications and star and strength, all of that other stuff, in town to do this kettlebell workshop, and I got a blog at paleonow.com. So it's not really all paleo stuff,

just kind of whatever I feel like writing about, so it gets off topic like nine times out of ten. Gotcha. And you're RKC certified, and that's the Russian? It's the Russian Kettlebell Challenge through Dragondor. So when they, you know, kettlebells are kind of unheard of until about like 15 years ago in America. And Pavel Satsalin brought them over here and he wound up working, linking up with John Duquesne and they set up this company to start trying to do these kettlebell workshops and seminars. Started off really small in California, and then Men's Health picked it up,

and then since then, CrossFit has picked it up, and now it's, you know, you see kettlebells in your globo gyms everywhere. Most people know what they are. Not how to use them, but they know what they are. Yeah, usually when it comes to anything like anything in a crossfit there's more to it than people assume so what i find is like people like oh weightlifting you just throw the weight over your head yeah it's like ah it's a little more to it than just that and i think a lot of times people people will think that what they know a lot about is special they go like for me i'm like oh weightlifting special but the other stuff's not as special but anytime you start learning about like a skill set like kettlebells you're like oh wait it's way more

detailed and there's way more to know than i ever thought before yeah and you know coming through primarily like a crossfit background you know self-taught like i started really crossfitting when i was in iraq so it's not like i had like i can just go across town to this gym and check it out or do my fundamentals so i like kind of like, oh, I can just go across town to this gym and check it out or do my fundamentals. So I like kind of like tried to teach myself everything versus, you know, just off of like watching videos, which sort of explains like some of my disastrous weightlifting technique. But when I got back from deployment, my first thing was like, I'm going to get smart before I get broken. And the first seminar I came through was Jeff Martone's CrossFit kettlebell.

Signed up for that. And then since then, I've just done a lot of, like, continuing education with it. And, like, most CrossFitters, they only know the American swing and then the super strict bottoms-up kettlebell swing with, like, Jenny Orr standards from regionals last year. It's, like, the only two varieties but they're going to put a kettlebell all over like all their t-shirts i'm like well there's like a lot more you can do not saying that kettlebells are like the end all be all of conditioning but

you know you can do more than just swing it yeah they're a fantastic tool what um so give us some examples of some things that you can mix into your CrossFit training. Because, I mean, I know that I've been CrossFitting for five years now, and there's a lot of variety within CrossFit, but once you've been doing it for five years, it's only so interesting. So what are some things that I can do with kettlebells that might be different in my workouts other than just swinging them or different types of swings? Well, when you think about Dan John, who's not a CrossFit guy too, but he's more into the RKC community, he breaks down movements into like five basic patterns.

So you got squat, hinge, like hinge being like a deadlift or kettlebell swing, anything like that, weighted carries, and then upper body push and pull. And you can use a kettlebell either as a substitute or as a completely different exercise for pretty much any of those. So you go through with weighted carries. The big thing you see in CrossFit nowadays are people who are doing like yoke walks, different strongman things, or pushing prowlers. If you don't have access to all that, every gym pretty much has a kettlebell.

You can carry that farmer's walk style from a rack overhead, do a lot of similar stuff. You don't get the same loading, but you can replicate a lot of those movements and a lot of that human locomotion. For squats, great for goblet squat, holding on to it by both of the horns. Sort of more like a front squat, but it also has an isometric hold aspect to it. Put two kettlebells in the rack, do a front squat like that. And that's, you know. Actually, the goblet squat, I really like that for beginners.

People who have a hard time getting back on their heels, you give them the goblet squat, and a lot of the problems that are happening with the air squat, if they're having a hard time with it, just go away. And then they figure out how it's supposed to feel, and they can apply it back to the air squat. It's nice to have that weight that kind of pulls them forward. People are used to seeing it with pistol progressions.

I think Doug was talking about that in one of his Technique Wild videos. You hold a plate out there, have something that's kind of counterbalance. So guys who have a hard time settling on their heels uh just like don't really like know how to move in that motion putting a weight out in front of them it's going to help them get that like correct their mechanics yeah and then i don't know if you ever tried doing like a overhead squat with a kettlebell but it's oh yeah that's gnarly. I think like one time I was like, I don't want to do this anymore. Yeah, you're like, this is hard. I like doing hard things,

but only hard things that I'm good at. That's right. Yeah. And so you were talking about the different types of movements you can do with kettlebells. So goblet squats. Yeah.

There's a, you know, there's a wall ball substitute for kettlebells, which is kind of like a swing into a thruster where you like throw the kettlebell at the top. That was pretty popular. You kind of flip it over and catch it. Yeah. And do your thruster.

Yeah, that's usually pretty popular at the workshops. So you can do like kettlebell Karen, which like I hate wall balls. I would rather like get punched in the face and do a wall ball because I'm 5'4". It's a terrible movement. It's a discriminatory movement against midgets like myself. Wall balls and rowing. Yeah. Well, rowing, don't even get me started on that.

But, yeah, so you do the kettlebell, you know, you do the wall ball substitute for that. And that's, you know, usually if you're going on a place you don't have a wall ball with you, usually you can throw a kettlebell in the back of your car. Try to think what else. You know, you can do kettlebell thrusters as, like, a kettlebell fran. Do it with two one-and-a-half-pulled kettlebells. That's a lot tougher. That's so much worse.

It gets tough real fast. Yeah. And then you can do the different Olympic lift variants. There's kettlebell snatch and kettlebell cleans. But most of those are basically a swing, so it's more in that hinge category. Right. of those are basically a swing so it's more in that hinge category right but you can do them from a dead you know from a dead stop turn it into like an explosive like bilateral pull or unilateral pull and then catch it in like that overhead position that's a that's a pretty gnarly movement do the same thing with a clean with one or two kettlebells and that's you know all your

different squat variations you know you could throw it. You could somehow flip it over and hold it behind you if you wanted to replicate a back squat, but it would be like 72 pounds at most. That would just be kind of ridiculous. That's really cool stuff for if you're traveling. If you're not flying, then if you're driving kettlebells, you can bring how big you want. Obviously, if you're flying, you might want to limit the size of your kettlebell.

Yeah. Or maybe ship it ahead or whatever. But, I mean, that's – I mean, I get stuck in places all the time where I could just bring a kettlebell and not always, you know, a lot of time to find a gym and make sure the hours fit my schedule and all that kind of stuff. And I am one of those people that gets stuck in, like, kettlebell, swing. All I do is swing and snatch, and I do one of those people that gets stuck in like kettlebell swing. All I do is swing and snatch and I do Turkish get ups, but I, I'm, I'm really quick to forget all the other stuff I could be doing too.

Yeah. And you know, everybody's always trying to have this like big push towards like, you know, more variance and CrossFit. Like you see like special use of specialty bars growing, you see strong man implements all this stuff and you know, all these gyms are going out of their way to spend all this money on everything well you have all these kettlebells that you're using once every two weeks to do helen why don't you try you know make it kettlebell grace instead of normal grace make it um kettlebell karen instead of normal karen and that's that's your variance right there that's your different loading that's you know adding variety adding instability making

it a unilateral versus bilateral work which is another pretty big you know complaint about how crossfit's usually programmed people are always using it's very bilateral yeah and that's so you know the get up is kind of a hard one to to put in one of those categories because it involves pretty much every movement pattern that you could have but i mean you're getting plenty of like lunge work split squat work with that stuff so yeah i heard you say before you don't like turkish get-ups and metcons and fast based workouts yeah i think uh you look at a turkish get-up and it's really kind of like a slow grind workout uh it's putting your body into some pretty challenging positions not saying that putting your body into challenging positions under stress and intensity is bad like

that's it's good but until you have like a set base i think there's other ways you can do get-ups to try to mimic that same thing without having to worry about someone losing the kettlebell behind them and tearing their shoulder out of socket. Right. Not that I've ever seen that, but you can see how that goes back. There's definitely some unhealthy things going on when people are doing Turkish get-ups under fatigue for time, you know. Yeah. I start seeing stuff, I'm like, you know, they're putting their knees in weird positions. Yeah.

They're putting their shoulders in not great positions. They're sitting straight up instead of, you know, turning to the side. And it's never really a lightweight. So, you know, once you make something for a time, that 20% slop is going to come in. And, yeah, I can tolerate 20% slop with, like, people rounding their backs in an air squat and, you know, maybe shortening their lunge or, you know, something like that with, like, putting their neck out of position in a pull-up. But with a weight held over their shoulder like that in just a weird position, I would stay away from that.

You can move it down, you know, hold the load on your chest, put it on your shoulders like a sandbag. Do a get-up that way. You're still going through the same range of motion. Your last seminar was the first time I'd ever even done a sandbag getup. Oh, yeah. I thought it was great. You know, there's a lot of, you know, you go to like the more specialized varieties of CrossFit, like a couple guys that do it, you know, in order to get better at alpine skiing.

So they'll do workouts where they do X amount of getups with their skis on. Or you get like, which it's kind of funny to watch in a video. But, you know, if you're, you you know a wilderness skier or something like that that's like really functional for military you know i'm a i'm a captain in the army i work at ranger school like once you get beaten down like that getting up and putting on your rucksack when it weighs like 120 pounds and you're you know a stocky 150 like i I am, it becomes a significant challenge. So doing that under duress for time and workout, that has like a significant carryover. And, you know, you're doing the same thing.

It's actually loaded a little heavier. There's still a technique component to it, but I don't have to worry about, you know, tearing my labrum or something like that. Right. And you talked a little bit uh unilateral versus bilateral and um i know that if you look at any good strength program out there that's gonna have a fair amount of of unilateral stuff worked in just to make sure that you know well asymmetry is one of those things that lead to injury so if you're doing nothing but bilateral stuff then there's that opportunity to build asymmetry you know if you're doing nothing but bilateral stuff then there's that opportunity to build

asymmetry you know if you're if you ever compete in a sport ever you already have some asymmetry and then you're doing only bilateral work doesn't help that out um so how does uh give me some examples of like well tell me why unilateral work is good and then some i mean if you if you think about it like you look at life and sports and you know functional jobs that involve doing you know like military law enforcement firefighters a lot of what you're doing you're always coming off of you doing one hand you throw a punch with one arm not like two fists at the same time unless you're in like a video game um so getting getting to the point where you can use your body with rotation not just trying to counteract rotation but like with rotation using just one

arm at a time doing things where it's not i i can have a weak side and a strong side i'll compensate compensate for it actually starts becoming like pretty beneficial you know it's a normal human movement pattern you walk unilaterally or yeah you walk unilaterally you're not like sitting there like bunny hopping everywhere so getting strong in those ways that's how you run that's how you do everything and if it's good for your lower body what are you really doing for your upper body in that same in that same vein you know the you know you look how your gyms uh programming and not to criticize any one box in particular but when when's the last time you did something with just one arm

and probably not ever if not for months two days ago two days ago not to toot my own we're brilliant here though yeah we're practically geniuses when it comes to programming yeah smarter than your average box but you know you look at i mean i guess you could go to like if you look at crossfit.com yeah you you don't even get kettlebell snatches hardly ever i mean it's once in a blue or turkish get-ups and i mean you know back to the you know turkish gaps it's like a it's a high skill thing it's hard to coach so and it's it's not like hot sexy and fast like butterfly pull-ups or 75 pound snatches for 30 reps you know it's not it's not going to be one of those things that draws your member and members in because if it did they'd probably be doing like yoga instead

but you still have to you still have to do those correctives you still have to do things to make sure that when you put somebody in a challenging position you you can see where that slack in their movement efficiency is, where they're weak and where they're sucking. Yeah. I think very, very close, like the last day of instruction of our fundamentals course, we throw in Turkish get-ups, and it's almost as if I almost want to pull it out

because it beats them down. It's not the sexy movement. People want the fast-paced stuff's it's demoralizing you know like i i usually only do them as part of like my warm-ups and i use it more as like a almost like a mobility thing where i'm like are my hips warm are my shoulders warm if i do a get up then you know i pretty much put my body in every position i can put it in under some sort of load and intensity you know not going super fast or super heavy just like a one or two foot kettlebell but it's enough to make me know that like at the end of this i'm fully ready to do whatever workout

i have to do yeah so next for those of you listening next time you go do uh anything overhead so like presses or especially something like jerks uh do a good bit of Turkish get-ups to warm up and then go to the barbell and do your jerks or whatever, and you will notice a difference. You'll feel tighter. Warming up is specific to what you're doing, and Turkish get-ups, I mean, I use them almost every day in my warm-ups because almost every day I'm doing something with my upper body.

It just makes sense to hold something overhead and then move through a pretty big range of motion with my shoulder well the other thing is like uh so a little story about me and overhead squats like that's like like i'd rather do wall balls and overhead squats like that's like i just had terrible shoulder range of motion the first time i tried to do nancy was uh two octobers ago like i just joined the gym. Couldn't do a single overhead squat at 95 pounds. Wound up scaling all the way down to an ultra light 15 pound bar by the end of it. And I was like, you know, I was in decent enough shape, like body weight and running workouts. I was like close to top of the leaderboard almost every day.

And that was just embarrassing. But overhead squats in the course or i'm sorry turkish get-ups over about three month period of time got me enough not only just range of motion but strengthen that range of motion because there's a difference between being flexible and being strong in a position that i was able you know i i was able to rx nancy for the first time like so a lot of guys who struggle with shoulder range of motion, that's like such a critical movement for you because you're going through so many parts and you have to be strong in all those different angles. Yeah. A lot of coaches will have, like if someone comes back from a shoulder injury,

they'll throw Turkish get-ups as kind of like the last step before you go back into like normal programming. So if it's good enough for people who are injured, it's probably good enough for people before they're injured to keep them from being injured. Yeah. So super useful tool may not be so good for like super fast paced, you know, not with a, not with too pooed for time, you know, doing it for time may not be the best thing,

but doing it in your warmup, cool down, that could be super beneficial. Yeah. Some like midline stabilization work at the end. Like it's great for your core, great for your hips because your hips are going through just as much of a different range of motion there's a lot of lateral lateral hip shifting in addition to just like the lunging so uh people with like bad hips it's recommended for uh all sorts of stuff and you know there's different there's a you know 50 different ways to do a turkish getup or one where you're just holding a kettlebell overhead.

There's a tactical Turkish getup that's a little bit quicker. I cover all the varieties. Well, not all, but the varieties that I know of in my workshop. And it's 100 different ways to skin a cat, but each one of them is going to have a different little stimulus for you. It's kind of like there's not just one right way to squat. so sometimes i talk to people being crossfitting like at another gym or something like are you not supposed to squat like that i'm like well there's like 10 different ways to squat yeah there's an olympic squat like you want your knees to go forward so yeah you have to start

explaining like all the different the different variables like the the one that the crossfit teaches is the tactical Turkish getup that, you know, Jeff Martone does. And that has a lot more practical carryover to like, oh, I'm on my back. I need to be not on my back so I can survive. But like the RKC does the high bridge, which is kind of the variety I prefer. That's the one I like better. Yeah.

I prefer also. It's a little bit more range of motion but like you know are you going to take an extra two seconds every rep under time to get your hips up and your you know your butt squeezed at a certain point like no that's ridiculous. But if I was ever

going to have to do them in a competition it's nice to have it the other way in my kit bag but for rehab rehab and warm up I like doing the high bridge so to all you people who always like to ask me like i get emails and questions in the gym people go you know which one which one is the best like they'll do that with like squats or this or that they're like which version is the best it's like it's the answer is always it depends yeah and they get mad because i'm like oh what is your goal like if your goal is like the the tactical application like you're

talking about and obviously doing the martone way might be the better way but if like you're doing it for shoulder prehab rehab and just general shoulder health warm-up it's probably better to go rkc route yeah and it's you know that's the whole rob wolfcoat like who you who are you and what are you trying to do like right it just depends trying to be the best at everything all the time you're like oh then then do all of them all the time and do the whole do the whole rich froning 75 workouts a day i am pretty much convinced that Rich Froning is lying. I think he does train a lot, but I think... He put on a game face for that video. Doug and I are talking about, we were all talking about it here,

is like, I think Rich Froning and Dan Bailey, I think they just come up with this shit to say. They're like, we're going to tell the world that we eat pizza the night before we compete. And they're really not. Yeah. I don't't know they might be but uh i mean i could just as well see them planning this out i was like well when we get interviewed this is what we're gonna say we had pizza on friday night so we'll just like screw with everybody you know what i mean and they're you know they go home and

they laugh about it you know they're like oh that was pretty funny how everyone thinks we're eating pizza the night before we compete yeah and they and they don't have that personality of the jokester either, so everyone would fall for it. Like, oh, pizza the night before you compete? Carbo load? Perfect. I'll do that. And they may be like web-lebrities or whatever, but we still don't know a lot about them. So it's not like the typical celebrity you see in Hollywood

where they're constantly being talked about their personal life. Where there's the paparazzi that's like, it's okay. Maybe if I get out of the Army, I'll hide in Richard's dumpster and actually film what he's doing. But with CrossFit, people are only interested in what are they doing for training? What do they eat? What do they train? How do they sleep? That's all they care about.

So if you start getting into their personal lives, I think a lot of CrossFitters will just be like, eh. I'm not sure there's a market for that. Well, let's be honest. CrossFitters are generally not the world's most exciting or interesting people. We're, like, we're all, like, in bed by 930 when we're in our 20s. Like. Yeah, yeah. There's really not a lot of opportunity for us to get in trouble.

It's like, how can I get nine hours of sleep? You want to go out tonight? I'm, you know, I got to train tomorrow. Yeah. Yeah. You're like, dude. You're like, oh, man, I only got eight hours of sleep last night and another nine and a half. I'm bitter about sleep because I'm chronically sleep deprived for work.

So that's a sore subject with me. Awesome. Let's take a break. Take a short break. Okay. Okay. Okay, we're back here with Matt Hoff, and we took a little bit of a break because I couldn't think,

and I need a coffee and a pee. Anyways, so we've noticed that there's quite a few people that listen out of Seattle, and I want you guys, if you could, you can go on our website, fitter.tv, F-I-T-R.TV, and could you, like, drop us a line and, like, tell us where the best place to train in Seattle is? I want to know what the best gym is there.

Doug, who's not here, he's actually from Washington. So I think he'd be interested to know. He's got to send his mom somewhere, I think. But so Seattle people, Seattle, Seattle, Seattle. Seattle, Seattle. Get on there. And now we're going to move back over to Matt and we're going to talk a little bit about nutrition.

We actually just went to breakfast before we did this podcast. He flew in last night at like 7.45. Yeah, landed at like 8. So you were up for 48 hours leading up to that? Yeah, pretty much. I had to do like a 24-hour work shift. So you wake up before that so you can train before, which is counterintuitive to doing anything productive with your life.

I'm going to wake up early so I can stay awake all day, so I can train before my shift. Awesome. Yeah, which is stupid when you say it out loud, but I do it anyways. We went to breakfast. I woke you up this morning, or I think I woke you up. Yeah, you definitely woke me up. And I called him on the phone.

That's how I woke him up. We weren't in the same room. And it sounds weird. Well, I mean, it's not weird if you say that we had bunk beds yeah the bunk beds helped out for sure i called you from the top bunk and uh we went to the best breakfast place in town which is brother juniper's if you're in memphis go to brother juniper's it is delicious fact yes and uh we actually had a really good conversation about nutrition while we were there.

And you actually do some nutrition seminars and stuff like that, too. You're a nutrition nerd. Yeah, full-blown, full-blown nutrition nerd. You know, the blog started originally as being for the nutrition outlet for the gym. You know, it came up a lot with, you know, the new members or, you know, even some old members asking about, like, how do I do this whole paleo thing? And then it just sort of morphed into kettlebells and mobility and all the other stuff that I did. But the nutrition stuff, that's just so constantly evolving and just so many different things that keep going on with it

that it keeps it interesting. And we were talking about vegetarians, touched on that a little bit people who um really people they think that eating vegetarian is just healthier yeah and that you know there's some people some people who do it for moral ethical reasons and that's like a whole different whole different can of worms but i think if you look at anybody who's been vegetarian for a while and then gone away from it and see the you know it's a visual change that you can see just in their health and then you know performance everything else just keeps improving so much um you know we have a couple vegetarians who were just completely stuck on

plateaus started adding meat back to their diets and then just did like amazing and you see this at you know professional sports levels which is rare that we get to mention that with you know just kind of like cross it's still kind of an underground thing but you saw it with Tony Gonzalez and you saw it with Frank Muir where both of them spent a period of time vegetarian and then we're almost it's almost career ending for them and then they came back a lot stronger and better than they had been in years yeah Yeah, and you were telling me that you actually converted to vegetarians. I'm three for three, no big deal. Yeah, and most of them were vegetarians for health reasons,

and I think it's just what you see growing up. It's kind of how the media brainwashes you for it. There's even phone commercials that are like, oh, it looks like veganism is really working out for this girl. But then you see those people in real life, they never, you know, it's not as seen on TV. You know, they have like thin hair, you know, just kind of sunken looking cheeks and everything like that.

Just real bad skinny fat syndrome, as I like to call it. Yeah. I like to tell people just to at least give whatever it is a shot for 30 days. Yeah. I mean, 30 days of doing pretty much anything is not going to kill you. So if I'm completely wrong and all these other people who are in cahoots with me are wrong, well, then you just had 30 days of eating bacon and hamburgers. Without the bun. Yeah, without the bun. Lettuce wrapped. Most places will do it for you.

But if it turns out to be right, you're going to know the bun. Yeah, without the bun. Lettuce wrapped. Most places will do it for you. But if you, you know, if it turns out to be right, you're going to know the difference. And, you know, it's not like I make any money off of you doing it one way or the other. Have you ever thought about doing a 30-day vegetarian challenge? Absolutely not. Like, I grew up, you know, I grew up as, like, an Italian kid. I think I had pasta as, like, my main source of food for like every night for the first like until i joined the army like 18 years of my life so you look at that and i was like a low meat consumption and then you also look at me and i was like 115 pounds and five foot four and then now

i'm like you know unfortunately eating meat hasn't helped me like taller, but I'm like 50 pounds heavier and lower body fat percentage. So I'm not saying that those are the only two factors, but clearly I'm a lot healthier now than I was before. Like almost adult-sized. Almost adult-sized. Almost adult-sized. Yeah, I was telling you, i actually converted one vegetarian myself and um part of hers was ethical reasons and i kind of i pointed her towards the vegetarian myth which i haven't read but i've picked through before and i understand there's if if ethical reasons is like

your your main reason then it might not be the best choice especially if you're eating grains which you pretty much have to yeah cut your calories too if you cut your calories by just eating just vegetables like you'll die like you can't live on vegetables alone yeah i mean like right now i'm signed up for one of those uh community share agricultures and it's this big box of vegetables i get every week and you know i have a roommate uh who's like he's like about 210 pound dude and the two of us struggle to finish that many vegetables in a week but it's not like at the end of eating all of it you feel like full and satiated it's just not that much going on and in a vegetable like there's a lot that's

missing from it in terms of proteins branch chain amino acids fats it's just not very dense in calories like where you're going to get all your energy yeah you obviously have to go towards grains i've actually seen like some vegetarians on a on a blog saying or on a forum or something saying like that uh vegetarianism is actually closer to primal than what primals be but i'm thinking well if we didn't have grains and in that you that primal time, then you're actually making an argument that we lived off vegetation only. There's a group of people that are raw fruit vegans, the 30 bananas a day guy and all that stuff.

Steve Jobs was a fruitarian for a good part of his life. Look what happened to him. I was about to say that turned out well for him yeah but uh yeah i mean they're you know they're like they're eating all of their calories off of like sweet tropical fruits and you're like yeah we have definitely evolved from species who did that but that's the reason like why humans were able to build cities and those things are still like using a stick to eat ants which makes them not vegetarian in the first place so well the fruit of today is different than the fruit of 100 years ago though yeah it wasn't as as sweet and as yeah i mean every it's been selectively bred you know it's evolution works for the

business economic economic side of everything just the same as it does like the plants that people want to grow and people want to eat those are going to be the banana trees that get selected to survive. Yeah. And we also touched on a little bit with nervous system development, brain development in regard to fats and omega-3s and stuff like that. Yeah. I think there's been some really strong correlation between omega-3s and vitamin D, I think, or vitamin E, and your neural tube growth.

So that's for people who are having kids or trying to do like a high CNS sport, like weightlifting, CrossFit, things like that. Anything that involves moving. Yeah. Being able to, you know, regenerate your CNS capacity. Like that's huge right there. All right. All right.

Well, sounds good. I think think we're gonna be done here all right unless you got anything else you want to talk about uh well i'd like to admonish the people of columbus georgia there's only five of us that have downloaded the barbell shrugged podcast it's not a big town but there's certainly more than five people so we know get on that we we can look at the stats and know where well in in their defense there might be more than five because there's a good portion that is unknown oh so i'd say about half of our stats are like in the dark and the other half can tell me like what town you live in so so people from from six through question mark i apologize so there might be well what i'm what i'm thinking is there

might be twice up to 12 it might be up to 10 people. That still leaves about like a couple thousand that need some scolding. For sure. For sure. So download it. Yeah. But if you're already listening to it, you already downloaded it. It's a moot point, but you should make your friends do it.

Yeah. Preach into the choir. Yeah. Spread the word. All right, guys. See you next time.