Barbell Shrugged - [Hydration] How Much You Need and Why it Matters w/ Dr. Andy Galpin, Anders Varner, and Doug Larson #689

Episode Date: April 5, 2023

In today’s episode of Barbell Shrugged Dr. Andy Galpin discuss the importance of hydration for both exercise performance and overall health. He covers how much water you need to drink, the role of electrolytes, and how certain foods can contribute to hydration levels. He also provides tips for staying hydrated before, during, and after exercise, and discusses the potential dangers of drinking too much water. Finally, they touch on the impact of alcohol and caffeine on hydration levels. Key Takeaways: Hydration is important for both exercise performance and overall health. The amount of water you need to drink depends on a variety of factors, including body size, activity level, and the climate you live in. Drinking too much water can actually be harmful, leading to a condition called hyponatremia. Electrolytes (such as sodium and potassium) play an important role in hydration, and it's important to replenish them during exercise. Certain foods (such as fruits and vegetables) can also contribute to hydration levels. It's important to start hydrating well before exercise, and to continue hydrating afterwards to replace fluids lost during exercise. Thirst is a good indicator of when you need to drink water, but you should also pay attention to other signs of dehydration (such as dark urine or a dry mouth). To learn more, please go to https://rapidhealthreport.com Connect with our guests: Dr. Andy Galpin on Instagram Anders Varner on Instagram Doug Larson on Instagram

Shrug family, this week on Barbell Shrug, we're kicking it back a little bit. Dr. Andy Galpin, in the very first show that he did on hydration, he sent me a text that he had been doing tons of research, putting together a bunch of equations and taking a deep dive into hydration and wanted to come on Shrugged

and actually put it together all into one big podcast, which is very cool because if you have noticed in the world of podcasting and Dr. Andy Galpin, for those of you guys that have been following Shrugged for a long time and following Galpin, he just wrapped up six episodes on the Huberman Lab, which is insanity. Not only that, but he's got a couple of shows that have gone on Dr. Peter Atiyah's podcast and been mentioned in Dr. Peter Atiyah's new book countless times. All very, very cool things. I wanted to put this show out because this really was the first time that Galpin had put all this research that he had done

into hydration into one big podcast that we were able to do. Things that he'd been working on with executives, things that he'd been working on with MMA fighters and their weight cuts, and just lots of the success that he's had with these protocols. And this was one of the first episodes where he actually put it all together and out into the public. So very cool information. You're going to learn a ton. I'm super excited about re-airing this. There's so much good stuff in the database of Bartle Shrugged that's still so pertinent. And it actually is getting even more publicity now from some of the podcasts like Huberman Lab and just the network we've built inside Shrugged.

As always, friends, you can head over to rapidhealthreport.com. That is where you can see Dr. Andy Galpin as well as Dan Garner, Breaking Down Labs, Livestock Performance. There's like a 90-minute video there so you can see a lot of the magic that they do with the clients inside Rapid Health Optimization.

And you can check all that out at rapidhealthreport.com. Friends, let's get into the show. Welcome to Barbell Shrugged. I'm Anders Warner, Doug Larsen, Coach Travis Bass, Dr. Andy Galpin. I think he has pants on today. Maybe. It's not in school. Let's see. Call the teaser. Log on to my fansonly.com. Today we're going to be talking about dehydration, which is super.

I imagine you got into this because you have a lot of fighters that you need to have making weight. Travis Mash, you got a lot of weightlifters that need to make weight. And me, I'm just out here in North Carolina sweating my ass off. And as soon as I start sweating my ass off a lot while I'm training, I like to load the sauna up to 150 degrees and see how quickly I can cook myself on the inside. 150? That's soft. That's low, man.

Seriously. Well, hold on, sunlight saunas. It's like all the more the infrared saunas up to yeah get my past 154 i haven't laird's at 220 i was having like the the man battle like me talking to laird hamilton acting like i was cool in the 220 it's like i'm never doing this again this is ridiculous cooking in here um and then he puts like a he puts like an air bike in there and it's after it and we call that desert storm uh yeah um man tell me uh when did when did you start to go down the rabbit hole of hydration dehydration uh well of course it's always a part of human performance right so there's always an aspect of it for a long time. But, you know, we've been doing this weight cut thing with the folks for a long time.

You know, Trav, we've worked together on a number of folks doing this stuff. But honestly, I think like early this summer, it was so gnarly hot here. And I just got, like, you look around and everyone's like, okay, how much water do I drink? And people always talk about hydration, right? And they're like, okay, you got to get,'s like, okay, how much water do I drink? And people always talk about hydration, right? And they're like, okay, you got to get, you know, you got to train, you got to eat, you got to sleep, and you got to hydrate. I'm like, great. And I just felt like no one ever hit the button. I'm like, let's dive hard into what that hydration thing means.

And if you look around, people are just like, oh, yeah, drink half your body weight in ounces per day. That's like the standard, right? And I was like, man man is that really actually that good advice because i know that and pretty much if i feel like if i quizzed you guys on that you would have told me that answer but i don't think anyone knows what that actually means and is that important and like what else is there to the story here if you really want to maximize performance so that's kind of what started it all so then i spent like a month just flooding myself with it um and putting together some things so flooding never mind water jokes yeah i feel like

the half the half your body weight now it's this thing it's like that's as simple as saying like make sure you eat three meals a day right it's like well it's not like bad advice but it's not it's not really optimum for someone and you know that's like a professional ufc fighter who's cutting weight for a title fight or yeah it's not even yeah for someone and you know that's like a professional ufc fighter who's cutting weight for a title fight or yeah like just training in your own gym yes i i've just always assumed i needed a gallon of water a day whether i was training or not but i kind of just made that number up because it's four nalgene bottles and that made sense to me honestly i've never dived into it either like yeah so what how do we how does how does somebody find out what they the optimal amount of water they need

in their system is so this is actually pretty funny because the three of you all live in an incredibly hot and humid especially human place and and trav you got no excuse man you've been there for 50 years so like how have you never spent time figuring out how hydrated you need to be all right i know there's a little bit there's a there's about an ounce of water and a 20 ounce rock star so how many of those does he need to drink a day yeah about 12 more he doesn't put water in his mouth yeah but i chase water now all right so healthy pulled up the c4 i just i just hit a scoop too right before this so i'm ready of course you did uh okay so really i think the easiest way to think about uh optimizing and the other portion of optimizing is individualizing right so not only just being able to tell all of your clients that are 50 years old or

13 and be like, okay, drink half your body weight ounces. Well, that's fine. But that doesn't deter that's, you know, if you're in California or North Carolina, or if you're a weightlifter, or if you're a boxer, if you're doing CrossFit, I mean, just compare those two. So imagine how much someone is sweating during a two hour lift near Jim Travis compared to a two hour lift in CrossFit Memphis.. The people in CrossFit Memphis are going to sweat twice as much, probably more, right? Not even close. So you're going to tell these people drink the same amount of water. That's a great point. Doesn't make any sense, right? And what

we know is thirst during exercise. So in other words, drinking the amount of water that you feel just based on your thirst is a really shitty indicator of how much water you should drink during exercise. Of course. So enter our problem, right? We have terrible, Doug, as you mentioned, non-specific recommendations. Not wrong, but they're not helpful really. And then we have no individualization behind it. So hydration, I think should be thought of in three phases. Phase one is starting your exercise or your performance, what we call you hydrated. So hypo-hydrated would be under-hydrated.

Hyper would be over-hydrated. And I guess maybe to tip in on that, Anders, some folks say, well, I know it's important, so I'm just going to drink gallons of water a day. And what we know pretty clearly is that's actually also detrimental to performance. So it's not good to be under hydrated. It's not good to be over hydrated, health as well as performance. And I would draw an analogy to your low back on this one. So we all know that, you know, when you're deadlifting, that you need to keep your back neutral. And we would all recognize that if you flex or round your back, that's very, very bad, generally low back, right? And we also now in the last handful of years have realized,

okay, hyper extending and going the other way is also not great, we want to be neutral. But clearly, if you had to pick one, you'd probably pick being a little bit overarched, right? Overrounded, right? So the same would be true for hydration. If you're just going to have to pick one, you're better off being a little bit more hydrated than hypo hydrated. But the goal should be to figure out optimal, right? Like the goal should be find neutral spine. Let's find how much water you need.

So you're not just wasting, you know, drinking stuff down. So starting hydrated is where we want to get to. And we can talk about that. Then understanding how much to drink during your workouts. And then step three would be how much to drink after your workout. If you knock that out, and then of course, how much to drink and what to drink, then you're going to be a really good spot and you're very likely. And then we can go over actually specific tools. If you want to start measuring things on yourself and actually get some individual numbers, we can do that as well. So that's the general idea of what we get into today. I've heard people say, I've heard people say like,

come to your point from a second ago, like thirst is a lagging indicator. Yeah. Where by the time you're thirsty, you're already dehydrated at some level. You've already kind of crossed the threshold. Do you fall in line with that? Yes and no. I think a better way to think about it is that because of what you typically people drink, right, water, what we typically see happen is if you consume something that is wrong, what's called osmolality.

So what that means really is the concentration of what's in your blood versus what you're drinking. Okay. And we'll go back to that. It doesn't really matter for now. If that differs such that what you're drinking is really dilute. In other words, water is a hundred percent dilute, right? There's no salt, there's no sugar, there's nothing in it, right? So it's really dilute compared to your blood, which is more concentrated. What happens is you get really, really dilute blood by drinking dilute water. And so your body senses that you're actually over hydrated. And so then you excrete out a whole bunch of the water unnecessarily. And so the first thing really, you stop the sensation that you stop sending the signal to your brain that you're hydrated because you have all this water, but then you turn around and pee it back out.

In fact, you pee excess out. So using the thirst as an indicator, the lag comes in the fact that you get the signals to tell yourself to stop being hydrated because you've got enough, but then you pee it out and all of a sudden you're back down to negative. So that becomes really problematic. Well, now that you've said that, if we're looking at like visual indicators, like a lot of people also say like if you have clear urine, then you're hydrated. But what you just said kind of counteracts or goes against that. Yeah, no, it's bad. Yeah, you have to be very, very careful. So that using actual color of your urine is one indicator, and it's an okay indicator. but it's not the only thing you should use for that

exact solution. And the number we typically say is like 125 to 150 in terms of percent. So you need to drink fluids that are about 125 to 150% of what you lost. So if you lost a liter of sweat in a workout, you need to drink something between like 1.25 and 1.5 liters for this exact problem. If you drink 0.75 and you say you just chugged it really fast, you would pee really clear water minutes later. And in fact, you've never even reached fully recovering rehydration. Shrug family, I want to take a quick break. If you are enjoying today's conversation, I want to invite you to come over to rapidhealthreport.com.

When you get to rapidhealthreport.com, you will see an area for you to opt in, in which you can see Dan Garner read through my lab work. Now, you know that we've been working at Rapid Health Optimization on programs for optimizing health. Now, what does that actually mean? It means in three parts, we're going to be doing a ton of deep dive into your labs. That means the inside-out approach. So we're not going to be guessing your macros. We're not going to be guessing the total calories that you need.

We're actually going to be doing all the work to uncover everything that you have going on inside you. Nutrition, supplementation, sleep. Then we're going to go through and analyze your lifestyle. Dr. Andy Galpin is going to build out a lifestyle protocol based on the severity of your concerns. And then we're going to also build out all the programs that go into that based on the most severe things first. This truly is a world-class program, and we invite you to see step one of this process by going over to rapidhealthreport.com. You can see Dan reading my labs, the nutrition and supplementation that he has recommended that has radically shifted the way that I sleep, the energy that I have during the day,

my total testosterone level, and my ability to trust and have confidence in my health going forward. I really, really hope that you're able to go over to rapidhealthreport.com, watch the video of my labs, and see what is possible. And if it is something that you're able to go over to rapidhealthreport.com, watch the video of my labs and see what is possible. And if it is something that you are interested in, please schedule a call with me on that page. Once again, it's rapidhealthreport.com and let's get

back to the show. So yeah, you have to be really careful of it. Oh wow. So you got to drink it steadily? For sure. So you don't, this is one of your solutions is to drink it slower and incrementally rather than chugging a whole bunch of water for this doug's exact point you're going to pee a lot of it out and you'll think you're hydrated when you're not and you you kill the thirst sensation so you stop drinking more i have a big question so like if your blood is like um like not very diluted as you said but the water is like all water wouldn't by osmosis wouldn't that water be pulled into you know the blood because it goes from a place of high to low concentration so here's the key that we're really after is both plasma or blood and muscle

right and so the concentration between your muscle and your blood is what factors into all this. Okay. So you're trying to get water into the tissue, into the muscle. Right. So if you can imagine your, yeah, you're exactly. So if your blood is really, really, really dilute and your muscles really concentrated, the water should go from the blood into the muscle, right? Right. Just exactly like you're saying, to balance out the concentration. And that is exactly how hydration works. Right.

However, if you drink that water too quickly, it goes from your gut to your blood, you get this rapid expansion in the blood, and you actually don't have enough time to get it into the muscle by the time it gets being filtered. And then you pee it out. And you get all these signals that says our blood is way too dilute. Get rid of it quickly. And it's much quicker to pee it out than it is to put it in the muscle. So that's exactly what you're trying to do.

But if you drink too much too fast, that's the problem you run into. So we have to trick the system a little bit. One trick is to slow down the consumption. The other trick is to put things in your water that make the concentration equivalent so there's no real need to get rid of it so it has time to move into the oh what would you put in it ah i think we should save that for a little bit later okay one thing that comes up every single time somebody talks about hydration is electrolytes is that what what does that even mean because i feel like that word just gets thrown out there like make sure you take your electrolytes and everyone

nods their head and then they drink a gatorade and they think they did it and i'm a hundred percent sure we're not okay so anyone know why i'm sure doug knows uh so i should say oh he just called you the smartest that That's messed up. Yeah, what the hell? That was a roundabout slap in the face to Anders and Travis. Turns out there's this little thing that Doug has called education in the field. And I'm in it right now. He did that years ago.

Where you at, Anders? Take your MBA and shove it. Sitting in the squat rack. Yeah. Oh, that's his school. Sitting in your mansion. School of iron. That you built from running your companies.

Yeah, so I guess we'll start off just what does, not necessarily like the definition, but what are electrolytes? Here's another way to think about it. So what are they? Inorganic compounds in the body. Sure, but you want to give me some examples? It could be salt.

Salt, right. Anything that can be salt. So in chemistry, you have acid, you have base, and you have basically salt, right? So functionally, what that means is we're talking sodium, chloride, potassium, magnesium, for the most part. Those are big four electrolytes. So when you think of table salt, that is one part sodium, one part chloride,

not by weight, but by molecule, right? So just by simply putting salt in your water, just normal table salt, you've already gotten half of your electrolytes in there. Now you've got to find a way to get potassium and some magnesium in there, right, to add to the equation. So, and then we go back to your question, Anders. Gatorade, right, we would all recognize that it's not a perfect hydration solution and it has electrolytes in it, but do any of you know, and this is what I was really going to ask Doug, why we typically say, okay, theoretically Gatorade is

good for hydration, but why is it suboptimal? Why would I never have a fight or drink of Gatorade post weigh-in, getting on a scale? What's the knock? It's too concentrated. It's too much sugar, number one,

and then there's too much, probably, sodium. It's actually the opposite. It doesn't have nearly enough sodium oh really i thought i thought it was low on potassium and high on sodium so you don't necessarily need purely sugar water yeah but this is not necessarily a bad thing for hydration so here's what happens going to travis's earlier question it's like you need sugar and sodium together very specifically because you have your glucose-sodium pumps for rehydration. But I thought the sugar was too high where you wanted to actually water it down a little bit. Oh, no? For a Gatorade?

No, no, not at all. The problem with Gatorade specifically is it's the wrong type of sugar. It's one high fructose corn syrup rather than glucose yeah yeah that's what we're looking for right we want a little bit again we're talking for optimal hydration right so you want mostly glucose is what's going to drive that and that's because of this so if you go back to the concentration issue we know that there's some what's called okay i guess we'll call it glucose in the blood, right? Blood sugar. And in your muscle, there's also some glucose. When it's in your muscle, it's called glycogen. Same difference, right? So if we know

that there's some parts and there's a whole lot more in muscle than there is in blood, okay? Well, if you drink back only water, you're now not matching the concentration because you, even if you add salt to it, you're not adding the glucose. Well, glucose, in fact, you all know this. If you have a bunch of sugar, what's your body do with that sugar? If you just took in like 25 Snickers bars right now, what would happen to your blood sugar? It would shoot right up, right? And then what would happen to all that sugar? I'd be stored or pissed out. Stored in your muscles or liver and then convert to body fat? Yeah, pretty much exclusively going to be stored in pissed out. Stored in your muscles or liver and then convert to body fat.

Yeah. And pretty much exclusively going to be stored in the muscle and, and liver. Right. So gluconeogenesis from sugar. So turning sugar into fat is like a three to 4% conversion rate. It's super low. That's really,

really hard to do, but for most of it's going to get shoved into muscle. Right. So if we know that this this is actually a trick then. If we bring in sugar, we know that it's going to be selectively smashed into muscle, especially when it's excess. And we know when that happens, it takes water with it. So if you bring it in, we know it will pull water into your muscle tissue. And that helps us move it from the plasma into the muscle. If it's a proper monosaccharide, so this really simple form of sugar, that glucose is, right?

The most simple monosaccharide. Now, when you do that, the other, the problem is, like I said, with the Gatorade is they don't have nearly enough sodium in them to be able to pull that stuff in. So it's not concentrated enough with that part of your electrolyte. So if you look at like sweat rates, for example, most people will sweat something like one pound to five pounds per hour. If they're like training hard, right. Which is a big ass range. So if you guys did a workout right now in your garage and you worked out for an hour, it wouldn't be that crazy to lose five pounds.

I've been measuring pretty consistently, especially since we talked that we were going to do this show. And I lose about in between five and six pounds if I train for pretty hard for about half an hour and then hop in the sauna for 20 minutes. That pushes about six pounds of just water out of my body on a very consistent basis yeah okay so then if you want to look at um what's actually in your sweat i guess here's what we'll kind of bring it back to so when you're sweating what's actually in it well it's like 99 water and then it's one percent electrolyte so if you're sweating out one percent electrolyte but a bulk of what you sweat out is water. If you have bring only water back in, we have this dilution problem again, right? So you've got to bring back in, basically think

of it this way. You sweat out sweat, which is water plus electrolytes. So you have to drink back sweat. That's exactly what you're looking for, right? So you want to bring in this, you want to drink the exact same concentration of what's in your plasma. And the concentration is determined by glucose, sodium, chloride, potassium, and whatever, sodium, sodium, chloride, potassium, and a tiny bit of magnesium and a super tiny amount of calcium. Okay, so if you look at like a Gatorade per liter, I think there's something like usually 400 milligrams of salt of sodium. If you compare that to like a Pedialyte,

a Pedialyte is like usually a thousand milligrams. So this is one of the reasons why people like Pedialyte so much better for quote unquote rehydration is because it has double uh the thing and it has as you mentioned or all earlier doug it has like usually like seven times the amount of potassium so gatorades are very very very low in those areas powerade is almost identical to gatorade um so they don't have any magnesium as well which you don't sweat out a ton of magnesium but once once you start talking or six pounds, you know, and if you're an athlete and you do that twice a day, that small amount of magnesium you're sweating out starts to build up. And we already know like 80% of athletes are deficient in magnesium as it is.

So, so why not make sure you get this back into them? A little pause here. I promise I won't lose track, but any of you have any idea what, like what sources of fluids are the best ones for magnesium? um a little pause here i promise i'm on this track but any of you have any idea what uh like what sources of fluids are the best ones for magnesium i'm gonna guess pickle juice uh not not my first choice for magnesium well i've always said that that was gonna be my next like uh myth that i threw threw at you about hydration and cramping yeah well we can go to cramping later but yeah cramping is not a

water thing it's a nerve system thing but well that was like the original gatorade that's why that's why i threw it out there like probably milk like probably best way oh sorry yeah i was i was gonna go guess orange juice but okay yeah yeah uh but you're not gonna get anything from like pd like gatorade Those things typically have no magnesium in them. And so you've seen like NUNPACs, the N-U-U-N. Oh, yeah, right. Drip Drop, Rob's new thing, Element. All those now are starting to come out with magnesium in them

because they see that as like a hole in the rest of them. It sounds like it is. Just a second ago, you mentioned calcium. When you mentioned the big four before that, you didn't mention calcium in that group. I really figured, especially as being the muscle physiologist guy and calcium being so important for muscular

contractions, you would have thrown that one in there. Is that not as important as the other ones? How important is it? I don't think it really is because you sweat out such a tiny amount. In fact, if you look across most of the stuff, it's going to show a lot of the times

you get zero numbers. You're just not seeing any calcium. You don't lose any calcium when you sweat? Sometimes. Depending on where you look, it's going to be anywhere between zero and 10 milligrams per liter. So two and a half pounds to 2.2 pounds, more specifically, you lose 10 milligrams of calcium.

Calcium is not something you have a difficult time getting in your diet, usually, relative to magnesium and relative to, say, salt. to say salt but you also need vitamin d as well right to make sure that your body can then take the calcium and make it turn into calcitrol or yeah for sure yeah i guess so you're in sunny california so it's not a big deal but you're somewhere you know if you're somewhere else that would be important yeah yeah for sure yeah um so those are all the things you kind of pay attention to you are right right though doug earlier when you said that one of the other major downsides with Powerade and Gatorade and stuff is they're super low in potassium. Right? Like really low, like 100 milligrams per liter, which if you compare that to like Pedialyte, which is, you know, seven times that, coconut water is like four grams. So like 4,000x.

Oh, wow. You know, like it's way, way, way high. This is one of the reasons why people love coconut water as a hydration thing is because it does have some sodium in it, but it has just ridiculous amounts of potassium in it. Milk also crushes potassium, so that's another fantastic one. Back when I used to do big weight cuts for MMA, I was rehydrated using electrolyte pills that had a spread of all the electrolytes.

And so I was drinking water, some Gatorade type thing. And then I was also adding in some extra pills to try to make sure I had that whole spread. Do you guys do anything like that? Do you have any recommendations of ways to get the whole spread of electrolytes? Yeah. How to mix those solutions? Yeah.

Yeah. Let, let, let me, um, let me finish. So that later, Doug,

let me finish. It's like freeing breadcrumbs. I feel like a duck right now. Um, we're building storyline. I feel like a duck right now. We're building storyline. I want to get to at the end, too, how to measure the stuff on yourself so you can give people some of that stuff. So let's not forget that. Yeah.

So if we go back to what's in sweat. So imagine, again, a liter of sweat, which is 2.2 pounds. So we already talked about high-enders. It's not that crazy, actually. You may think that's a lot, but most people are probably losing easily a liter in any normal workout. It's not that crazy to scale kind of up and down in that leader. You probably are going to lose something like 500 milligrams to two grams, you know, two grams is 2000 milligrams. So maybe I'll keep the units the same 500 milligrams to 2000 milligrams of sodium. And you lose your salt is like a four to one sodium to potassium ratio typically. So if you lose a hundred, a thousand milligrams of salt of sodium,

you probably lose 250 milligrams of potassium. So four to one ratio, right? And then, but if you look at chloride, you typically lose about a one to one ratio of sodium to chloride, which is dope because salt comes in a one to one ratio. So you're fine there, right? Okay, so now if we know that, all you have to do then is calculate how much sweat you've lost.

Go back and use the numbers based on, I mean, this is what I did off one liter. And then you can calculate exactly how much salt you have to bring back in, which is pretty easy, right? So if you weigh yourself, you do your workout. Sorry, I don't know if you can hear my kid screaming in the background. It doesn't matter. Nobody's going to care. This is so awesome.

You weigh yourself, right? And you do your workout, and then you take all your clothes back off, dry off, and weigh yourself, right? And you do your workout and then you take your, all your clothes back off, dry off and weigh yourself again. And let's say you lost 2.2 pounds, exactly one liter, just to keep math super simple. Now, if you have the ability, there are a bunch of places you can go and buy sweat testing kits. And so it will tell you the specific content of your sweat. And this is really important because some people will, in that 2.2 liters, you might sweat out 500 milligrams of sodium. Some people might sweat out 4,000 milligrams, right? If you're a really salty sweater or non-salty sweater,

this really determines how much salt you need to put back in in order to optimize. I thought you said it was between 502 grams you didn't even give the 4 000 milligrams option here i gave that as a high number as someone who may be like crazy excessive salt right okay right um what determines whether you're a salty sweater in part how much salt you eat in your diet okay it's gonna determine as well as genetic it's mostly genetic though um if you want a quick test like look at your stuff um the baseball hat is a great example if you look at your hat a couple hours and it's all white if you're one of those people like all your training gear gets super white you're probably really yeah you're a salty sweater then right nice we'll even wait 37 years to figure that out you may hedge a little bit higher on

the salt intake coming back into it right um And then you can do kind of a quick calculation. You can measure, again, the magnesium and the calcium, but I think you should just add some magnesium back anyways. Why the hell not, right? So, again, to recap, sodium and chloride are like a one-to-one ratio, and those are usually about four times the amount of the potassium. Okay. Now, again, you could buy any number of different sweat test things,

and you basically put a little strip on your arm, and it comes back and says there's this much amount of, and it'll always be in per liter. And there's a company, I think that's called Precision, or something like that, where you could do that, and then they will send you, they have different electrolyte packets, as you were talking about, Doug, with different concentrations of sodium in them.

And so you can be like, oh, you're a medium sweater. This packet has 1,000 milligrams of salt in it. Or you're a heavy one. This one is a 1,500 milligram one. Or you're a light one, which would be 500 milligrams of salt. And these would be to be mixed in one liter of water. How much magnesium did you say? Whatever you can get in there i mean i think if you can get you know like 100 milligrams that's pretty awesome

but it just depends kind of because the thing you have to figure out is when you buy like pre-made drinks you can't change the concentration of them but if you buy the packets like seralite or noon or element or any of these folks um you can put them in as much or as little water as you want so you can make them super concentrated right as well but if you look like like i think um like a noon pack is like it's a two to one so i think one noon pack is usually like 300 milligrams of salt and like 150 milligrams of potassium and like 25 milligrams of magnesium and that'd be fine right so now that wouldn't give you 2.2 liters you'd have to use probably a couple packs of that to make a couple liters but you get the idea so it's like a two to one ratio if you if you will

and i i'm friends with people who own a magnesium it's like uh mg1 or anyway so they they told me that magnesium is like it's hard to digest or like to you know if you take it orally it's very hard to get it to be you know taken into the bloodstream like it's mainly just pooped out or whatever but is that true yeah well i mean i think the the magnesium research is really fairly clear in terms of you really want to make sure you're taking the appropriate type of magnesium right all right so and you guys can google around to that but it's not rocket science but biglycinate and things like that are absorbed far better like way better than the other folks than the other types of them so um biglycinate's a fantastic one magnesium uh thorn makes my favorite one so thorn magnesium by glycinate is very easily

digested i don't particularly like the monk fruit taste but um that that's an easy way so yeah you got to pay attention to the method of your getting your magnesium okay yo we've been talking about like how to get the exact specifics into a drink. But for someone who's not weighing in and they have a set amount of hours to hit this optimally rehydrated state so they can perform at their best for this big event, if you're more of a regular person, you go to your workout and you sweat, I mean, how, I don't know about optimal, but how beneficial or whatever it is just simply finishing your workout, drinking your workout shake, whatever it is, drinking some water, and then just having two or three meals before you go to bed. It's not just liquid that's going to be doing it. You're going to eat bananas and nuts and seeds and steak and whatever else. There's a variety of those components in all those different foods. For a normal person, do you really need to worry about doing optimum rehydration strategies with electrolyte pills and Gatorades and salts and whatever else?

Or you just salt your food and eat a good, healthy diet and you're, for the most part, fine? Okay, great. So let's go back to the beginning. Let's talk about the three parts of hydration. Yeah. So starting you hydrated, making sure you drink enough during your your workouts and then your post-workout drink okay well starting you hydrated is a function of almost exactly what you mentioned right it's okay half of my body weight in ounces per day just a general sipping water let's start there it's not a bad recommendation okay but the rest of it is

determined in part by your diet so if you take a look at some folks, in general, about 50% of the water that you ingest in the day should be coming from your food. About 30% or sorry, 50% should be coming from water. About 30% comes from other fluid drinks, coffee and tea and stuff like that. And then about 20 or so percent coming from food. And if you look at most foods, especially the ones that are plants, they're usually like 90 plus percent water. So a banana is a little bit lower, of course, but berries and oranges and apples and things like that. These are 95 plus percent usually of water content. Even something like steak, red meat, by the time you cook it and stuff, it's usually like 65% water.

Ballpark, right? Bread is still like 50%, 60%, 70%, kind of depending on the kind of bread. Did you say steak is like 60% water? Yeah, sometimes higher. Wow. Yeah. Eggs are fantastic because they're like 75% water. I can see that.

And the oranges, it makes sense. But with the steak, it's just... Yeah. But even like celery and vegetables, like greens are still almost entirely water. Kale, like 90 plus percent water. It tastes like water, but steak is like so thick and... Think about it. Your muscle right now is 75% water. So by the time I take your muscle out of your leg and cook it a little bit and dehydrated, it ends up being about 65% water. So, all right. Um, now his is more dense. Yeah. You guys want to know my favorite one of all this stuff. Um, even bread, like I said, is super hydrated usually, but a biscuit,

like a Southern biscuit down there. He was like, take that, put some gravy on it with some sausage. You want to guess what percent of water those things are. I'll give you hints. Like a Southern biscuit down there. He was like, take that, put some gravy on it with some sausage. Yeah. You want to guess what percent of water those things are? I'll give you a hint. It's not as high. It's not very high. Well,

the, the, the raw dough that you get is like dirt. It doesn't look like there's anything except goo in it. I mean, I remember watching the biscuit method from Alton Brown, right? Right. They're usually like 3% water. Whoa. in it i mean i remember watching the biscuit method from alton brown right right yeah they're usually like three percent water

clogged in your heart on the way down bricks a scone would be similar right they're super dense really really dense things right okay so where am I going with all this? Yes. Depending on your diet, the amount of salt you need to eat and the amount of water you need to drink is determined by your diet. If you're eating a diet that we would all generally recommend, right? And I don't need to recap what that would be. Then that half of your body weight in ounces per day is probably fine for like water drinking, right? So you're like, like okay that's your half a gallon a day of just water or whatever however if you're eating um yeah because remember those foods don't have salt in them naturally right if you're then contrasting that to somebody who's eating you know mcdonald's diet they are eating incredibly water sparse foods

so the foods themselves don't have a lot of water content in them. Yeah, plastic. And they're incredibly highly and over salted. If you're eating lower quality foods with lower water content and higher salt contents, you need to drink way more exogenous water. If you're eating high quality, fresh, whole foods, then you don't need to go out of your way to drink as much water because you're getting much more of it in your food. So to Doug's point, if you're in one of those crappy diets, you need to get maybe 60% of your water from just drinking water like this rather than 50 or higher because of your diet. But if you go the other direction, you're eating this high quality food

and you're just adding salt to a lot of your food, that's going to put most people in a pretty good spot to being starting off your workouts and your day dehydrated, right? And we know that this is also critically important for the non-athletes because of how relevant this is to things like sleep, concentration, wakefulness, grogginess,

all that stuff is related to hydration status. So yeah, I know you're not trying to like win a world record in your workout, your gym, but if you want to feel terrible all day, getting a little bit better on the hydration scale is probably a good way to start. When you go into your workouts, then the general number that we say would be to drink two milliliters per kilogram of body weight per 15 minutes. Now I'll give you a cheat for that. Just take your body weight in pounds and divide it by 30. So if you weigh 200 pounds, divide that by 30. Six point whatever. whatever. Six point whatever, right? That means you need to drink about six or so ounces every 15 minutes of your workout. If you take a dinner like Aquafina bottle

and those are like 16 to 20 ounces, that means drink like a third or so of that water bottle every 15 minutes of your workout. That's kind of a lot. That's way more than I would expect. I mean, it's only... Or maybe it's just me in practice. 24 ounces an hour?

It doesn't seem like that much. It's like an algin. Go on. No, I guess I'm thinking about optimizing that. You kind of have to be on it every 15 minutes. If honestly every 10 minutes you go take a couple sips... You're good. You're going to nail it, right?

Yeah. You're going to be right there. So six ounces every 15 minutes. Yeah, depending on your size. It ends up most people land in like four to six ounce range. Yeah. For 15 minutes. Now that does also the double effect of slowing your ingestion rate down

so you don't end up with just like finishing the workout and going over and chugging half your Nalgene bottle at once. Right. So you want to get there. And then the concentration should be somewhat equal to the concentration of your blood. But if you want to make that really easy, again, if you want, just put a pinch or so of salt in your, in your, uh, in your water bottle. If you do that, you're probably just fine. Right? You really don't have to go much crazier than that if you want. Now, the last piece I'll add to this,

if your workouts are not incredibly long, then you don't really have to worry about being hydrated that much during the workout. Just make sure you get really hydrated after the workout and before the next one. So if you're doing like, say you're going to do a cross workout and the entire workout is 20 minutes, it doesn't matter. You hydrate unless it's like a, just a burner of a workout. It's not going to really be that big of a deal. Um, if you don't lose more

than 2% of your body weight in water, we don't see a huge effect of dehydration. So if you're 200 pounds and you lose less than four pounds in a workout, it's not critical to maintain optimal hydration in the workout. Just make sure that you fill in at the back end. So how much at the back end? When you're done, again, just weigh yourself. However much you lost, if you lost four pounds, drink back about 150% of that. So drink six pounds of water back you do that for most people that would be the recap of eating mostly whole real foods adding a plenty of salts to your foods and then hitting those

general hydration numbers hitting that post-exercise hydration one that's going to put most people in a pretty good spot so i'm sorry go. Have you tested any of the performance metrics once people start to go over the edge on the dehydration from hand-eye coordination? I mean, with MASH, it would be, you know, making and missing lifts. Yeah. you won't really see decreases in things like endurance performance until you hit, you know, at least three or 4% of your body weight in, in dehydration. Right. However, uh, I know of some, several studies have looked at things like basketball players and shot accuracy. Yeah.

And we see a continual reduction of accuracy going from as low as or as high as 1 percent dehydrated so again this is one percent of your body weight that you've lost to two percent to three percent to four percent they continually shoot worse and worse as they go from one to two to three to four percent so even if you're slightly dehydrated that starts to become a real big problem not with your vo2 max per se but definitely with your skill shot accuracy and it continues to slough off and fall down that has to do with your brain then right it has to be neural for that to happen of course yeah yeah there's a lot of that going on um wait why did you why did you leave out vo2

max there i feel like if you're three percent four percent dehydrated your vo2 max is gonna gonna be crushed actually at about two and a half percent we start to see about 10 reduction in exercise performance and yeah oh yeah in in maximal endurance stuff um so perhaps i misspoke there you're going to see a bigger faster effect with the skill stuff rather than endurance sooner like at one percent you start to right it's the skill thing. All right. Is there, is there, so that's like a coordination, balance, timing type of thing, accuracy. What about just explosive speed, power, strength type stuff? Yeah, I don't know.

I don't know at all. That's a great question. I think you're a lot less likely. If you started to lose some electrolyte concentration, then you're going to maybe run into it. But in terms of hydration, I can't see that affecting peak power or peak force. I mean, in fact, we used to say that for weightlifting.

Travis actually might know best with his weightlifters. When your lifters cut for a competition and then they have to lift two hours later, do you see detriments to performance for people that had to do a big cut and didn't have much time to rehydrate? It depends on the person. Now that I've talked to Andy, I wonder, like, you know, the person who was hydrated before they started the cut and the people who hydrate the best after the cut

and doing the cut, you know, the most wise way. You know, like Ryan loses a lot of weight, and he – you guys just saw him, he just destroyed it. And he's a young kid. It's amazing because he's very lean. Because, you know, you think about per weight class, you know, I just saw him. He just destroyed it. He's a young kid. It's amazing because he's very lean. You think about those lower weight classes, when they cut four or five

pounds, that's a huge percentage versus a fat guy like me. It's no big deal. For Ryan, it's a big deal. He's able to destroy it and he loses a lot. It's just individual. Why is that? it depends on how they cut and where their cut is coming from so for example if you've lost a lot of water or if

you've lost a lot of electrolyte or both or if you've got the weight cut from things like a low fiber or low residue diet so that is a great way to use a couple of pounds or maybe even some kilos and you'll still peak perform but you just by clearing your gut out a little bit so low fiber there yeah low fiber low residue diet would be really really good um even sports like power lifting and weight lifting um you can get away with being a little bit carbohydrate depleted because there's no yeah it's not a limiting factor um so that'll actually help you drop a little bit of pounds too so it kind of depends on how they went about it. That in part drives a lot of the success that they have, you know,

going back after the things that we, and I've been a part of some pretty damn lengthy weightlifting, a pretty damn massive weightlifting water cuts. And if you do it right, you can come back and perform just fine. It's the folks that honestly, Trav, they get off the scale and they just start drinking Ped's the folks that honestly, Trav, they get off the scale, and they just start drinking Pedialyte. And I'm like, great.

Okay, your sodium is super high there. Potassium is probably a bit too high. But your carbohydrate is too low. It's only like half. It's 25 grams per liter or something rather than a thing. So carbs are way too low. And in addition, it's wrong. So we're way off track here.

Or they just start drinking Gatorade or whatever. Or they don't know what they do. What do you suggest when they get off? By the way, I just want everybody to know, he's probably a part of, I think most people consider what Hunter did to be the most historical weight cut in USA Weightlifting history. She goes down a weight class, doesn't tell anybody, shows up. It's a pr total

and i owe andy i didn't have anything to do with the weight cut it was andy so just shout out to him um well it sort of depends on how much they've cut so like i said it depends on what they cut what they come out with but a common example of things you can get to uh if you take something like a coconut water right and you add a little more salt to it and some honey you're in a really really really good spot there so that's a classic combination we'll use or dextrose um you can take like element rubs element and then add some dextrose to it to get more carbohydrate because i think it's it's a little bit too low um in the. You said coconut water, honey, and what else was? Salt.

Salt. Adding some table salt to that would be a great way to go about it. So that's a good one. You can – there's lots of carbohydrates. There's a company, S-E-R-A-L-Y-T-E. They make a bunch of different combinations of really fantastic ones. Vitargo has a great carbohydrate source for it. You got to add this. If you just took like Vitargo and salt, you'd be in a really excellent spot. So you have a whole host of combinations

that you can use depending on what you're going to get into. So you kind of have to know the individual though, because one thing to be aware of, if you have too much salt and too much carbohydrate, but especially too much salt, you can give them diarrhea really quickly because all the salt goes into their intestines and that pulls water into their intestines and then they just shit themselves. Yeah. It's true.

Yeah. A lot too. Yeah. And you can imagine being underneath the bottom of a snatch. Yeah. Yeah. Yeah. It happens.

Exactly. I mean, peeing yourself on the platform is one thing, but that's a whole new level. So those are different things. So what I would generally recommend folks doing is experimenting with those things. Try different stuff during your workouts, different concentrations.

Is your gut getting crampy? Is your stomach getting crampy? Well, then you probably know that you're kind of at that level. If not, just keep playing up and up until you can get to a level that feels really great so um actually i'll do this now too is there's a really cool thing that uh um a lot of the guys that connected with gatorade did last year called the what system wut and basically it says all right if you want to figure out how to optimize your hydration you measure three things so thing number one is your weight so pre post workout weight

so this is a naked weight do your workout you know naked dry off again and just measure how much you weigh that gives you an indicator of how much you're losing in terms of just the fluid amount the u is for. So look at your hydration and the color, right? It doesn't have to be super clear. That's kind of a misnomer. Like even like a yellowy tinge is still could be fully hydrated. And then you combine that with your thirst. And the thing with thirst though, is that's got to be measured pretty much first thing in the morning. Okay. So if you wake up first thing in the morning and you check your urine status color and you check your thirst and

you just kind of, you know, say one out of 10, how thirsty am I? If you're waking up every morning and just like dry mouth, dry mouth, dry mouth, then either one of two things is happening. You're breathing a ton through your mouth while you're sleeping, which is no bueno, and or you're already dehydrated. And so you can kind of combine those three factors and that will give you a good indication of where if you are losing a ton of weight and you're not drinking enough fluid back, if you're thirsty all the time or especially soup in the morning and your urine's dark, so you get all three of those, You're very, very likely to be dehydrated. If you just have one marker, maybe you wake up thirsty, but your urine is constantly fine and your weight's always fine. Then maybe you're just dealing with something like breathing through your mouth too much at night and you're not

necessarily dehydrated. Or the urine, same thing. You're like, I'm not thirsty ever in the morning, but my urine is, then maybe it's less likely, but it it's possible so that wut system is kind of the the way to go so you know go ahead i was gonna say when we you know power lifters there's a secret that we've used forever and uh and like i don't know why it works but there's a thing called have you ever heard of athletes using butte tab now it's this is a dark secret because like that is a um that it's really a anti-inflammatory for horses yeah and it's and like you know you don't take it all the time it's super bad for you but like we would you know weigh in and we would take that first like it's like a quarter of it and you know

then we start our fluids and start eating and like you would feel amazing you know like it's like a quarter of it and you know then we start our fluids and start eating and like you would feel amazing you know like it would number one like you know you wouldn't get the normal it would you your weight would increase much faster and you would not lose it through peeing or using the bathroom and it was just amazing and like uh you know there's only a few of us that even knows about this thing and so like, like, here it is now. We're putting it out there. But it was a miracle, like, as far as, like, you know, I would lose commonly 20 pounds in a week, no problem.

Go take that and, like, sometimes use, like, IVs to hydrate back up. And it was a miracle. I wonder why. I have no idea what it is. You don't – it's like a crazy horse anti-inflammatory is what it is. It's like – Well, actually, you just made me think of something else. If you are like in weightlifting or powerlifting, if you've got –

well, depending on the federation of powerlifting, you might have 24 hours. But let's assume you have – or wrestling, and you have a two-hour window, right? If you really lost more than a couple of percent of body weight, you should not be peeing. If you're peeing during a rehydration, you've totally fucked it up. So this should not be happening because you did exactly what we talked about at the beginning. Um, you were not concentrated enough with your salt or sugar. And so you're starting to now pee out because you're drinking something that is

too dilute. Um, It is common for us. Almost in fact, every time in the UFC, we weigh in at like nine o'clock in the morning, 10 o'clock in the morning and my guys and girls, they won't pee until two or three and they'll drink 15 pounds of water depending. And then they won't pee. Yeah. And a lot of times I start freaking out and I'm like, no, this is how it should be because you're down 15 pounds of water, depending, and then won't pee. A lot of times I start freaking out. I'm like, no, this is how it should be because you're down

15 pounds of water. We shouldn't be peeing back out water again. This is the whole point to put it back on. If they're like 100, say they fight at 155 pounds, it's not uncommon for them to be 175 pounds within six hours after

the weigh-in. So that's what we're going for. So they've got to drink 20 pounds of water in a few hours. That's why it's hard to drug test after making weight. Well, yeah, they would never do that. Yeah, ideally. USADA does that all the time. You know, as soon as we're done,

they're going to pull one of my athletes, of course, and then they have to sit there forever. Good luck. Yeah, that sucks. Can't that wait until after the competition? Yeah. I wish. Especially in the summer months here in North Carolina,

you're always going to have this thing where somebody goes too far and actually ends up dehydrated in their 115 degree CrossFit class in the middle of a warehouse. Well, not in fairness to that. We see somebody die from hyperhydration at least every year too. Yeah. Over. Yeah. So it's called hyponatremia. Natremia is like NA, right? N-A-T. NA is the elemental charge on the periodic table. That's sodium. Yeah. So natrium is sodium, so hypo. Natrium means you get too low a concentration

of sodium in your blood because you drink too much water. And so the electrical chemical gradient between your heart and the blood goes to nothing, so you don't get a heart contraction, so you die. Anyways, back to your question of dehydration. Yeah, like somebody's... There's been plenty of times in the last couple of months where i've been in the garage and felt like oh i really got there and the first thing i do is go inside and

grab a bunch of water and do exactly what you say not to do so what is like the proper protocol because i i actually the first time i did it, just to find the edge, I trained for, I want to say, 30, 45 minutes. Pretty intense. It was really hot. I got in the sauna and it was already 107 before I even turned it on. Got it up to like 150 pretty quick for 20 minutes. It got out and more or less passed out.

I just found the ground and laid there for a minute to just cool my body down. And then you go inside and do exactly what you say not to do, which was chug a bunch of water. So what is the proper protocol? If somebody starts to feel themselves getting really lightheaded and they've dehydrated themselves in the middle of a workout, but their survival mechanisms are not saying six ounces every 15 minutes yeah so number one you probably didn't get dehydrated that much you probably just

got overheated okay i almost guarantee you and i've seen people do like pretty remarkable amounts of water yeah uh 10 of your body weight and just straight up water yeah i wasn't there yeah so that was like one of the big ones where it was like a little over six pounds. So it's really not. That was just me overheating. Yeah, you got hot. You got hot as shit. Yeah.

No. Okay. So good point. What do you do there? We see this pretty, you know, you imagine somebody passing out at the end of a marathon. All right. EMTs run up to them. They're not going to give them water.

So you need to fight that instinct. A little bit of water. Great. But they're not going to let them chug So you need to fight that instinct. A little bit of water, great, but they're not going to let them chug an algae bottle. Yeah. No chance. You actually can kill somebody very quickly like that. Really? Yeah, for sure.

Yeah. You don't want to do that. They'll use what they call, what we have in the field is D5. So it's a 5% dextrose solution. So 5% carbohydrate solution, which is almost exactly the numbers I'm going to be here and they'll give you uh the same thing you'd kill them with the saline packs well you don't give them saline either right same issue um so then they'll add there so what you do you need to fight all those urges to chug chug chug

you can go clearly a little bit faster than i'll say this but when we get off the scale for mma stuff they will pretty much chug 16 to 20 ounces almost immediately. Yeah. Right. Just to get rid of that survival thing. Well, they're down seven or eight minimum pounds of water usually. Yeah. So you put back one pound really fast. It's not that hard, but it's not pure water. It is a, it is our specially formulated carbohydrate and electrolyte solution, right, for all those issues, depending on the person's life, I say that.

Like it could be higher or lower salt or whatever. So the issue would be, okay, if you are really at that level where you're down pounds and pounds of water, you can probably slam a pound or so pretty quickly. But after that, you need to just go slowly. And so after that first one, we give them, they're on a timer.

Literally the timer starts and you, you drink slowly and you don't get to exceed our rate for minutes. Cocktail that we give you, but you have to go slow, especially for these folks, because did you know what happens if you lose 10, 10 pounds of water and then you drink back and you choke two liters really fast and then you get diarrhea or you start throwing up your fight's off probably they're not gonna let you fight

they're gonna stop it yo so not only are you going to be 10 pounds down of water and you're yourself throwing up everywhere but your fight's gonna be off So once we tell them that, we're like, oh, they stop, and they go real, real, real, real slow. So it's that every 15 minutes or so, 250 milliliters, you know. What happens when you are, like, if you haven't, not that everybody's going to have an IV bag, but do you use IVs? Is that something that can kind of hack the system? No. Hack the system in terms of you don't have to be as diligent

because you can just sit there. The way that those things are so beneficial is they set them on a timer and they make them go slow. Yeah. Gotcha. So they're actually doing the drip exactly as you need it. Gotcha.

There's no need to. Gotcha. Yep. So there's no need to do that. Now, using an IV for things like when you're sick or hungover and you get like an ice Myers cocktail or something, you get a bunch of vitamin C and B12 shot up in there. It's kind of different. But for hydration, rehydration, you don't need it. I mean, powerlifting, you can still do it.

But in all of our stuff, you saw it against IVs at all. And we don't need to. The data is clear on that too. And our success rate, again, I put on 20 pounds of people in a few hours after some big water cuts. And they don't pee. They feel fantastic. They don't get dehydrated. They don't get diarrhea.

You think the body would assimilate like drinking it as good as like going straight to the vein? Yes. Yes. Arguably better. Some of the research would suggest that it's better. Wow.

Because it goes to the gut. Now, the downside is why people don't like the gut is because, again, they have to go slow. And because you do feel your gut can only dump out so much fluid so quickly, right? Which you can train that, but in general, that's why. So, yeah, I mean, fine. Like if someone really loves an IV, like I worked with one power lifter in the past that loved it. Like, okay, fine. Yeah, I love it.

I'll fight you on it, but you don't need anybody to do it. Galvin, where do you want the people to go i want them to go to to mash elite.com that's right newsletter yeah thanks man yeah you know all this stuff all the all the class stuff is and you know because of covid i got to do everything online so i'm just making so many more videos right now it's crazy um so the youtube up there and then Twitter, if you like to direct links for the studies and stuff that I talk about, that's the easiest place.

If you just want the answers, Instagram is up there too. Smash. Mashlead.com. I'm reading his little Twitter post on how I'm so confused. You fired everybody up because the spiritual side of number five was the spirit.

Yes. Shaman, voodoo, expert activates a mic. Hey, if you need an expert to come in on that one, we got a guy. We know somebody that can bring the spirit world in. Well, you're taking apropos to a whole new level. You have no, like, I spent, oh, God, three or four weeks just looking at images. The physiology is so dope right now that we understand because of electron microscopy. I'll send you the Zoom link.

Doug Larson, Relly's waiting for you. Where can people find you? Waiting in line, last place at the daycare right now. That's where they can find you. Find me on Instagram, Douglas E. Larson. I'm Anders Varner. At Anders Varner, we're Barbell Struck. Barbell underscore shrug.

Barbellstruck.com forward slash store. Programs, e-books, nutrition, mobility. Make it strong. People stronger. We will see you guys next week.