Barbell Shrugged - [OPTIMIZING TRAINING PROGRAMS] Why “One Size Fits All” Fails For Optimal Results w/ Anders Varner, Doug Larson, Travis Mash and Dan Garner Barbell Shrugged #658

Episode Date: September 7, 2022

Travis Mash has been strength training for over 21 years and has been working with athletes on their strength, speed, and athletic performance for over 15 years. Travis has worked with athletes and non-athletes of all levels from NFL and Olympic hopefuls, to 7-year-olds just starting out, to a 70-year-old senior seeking increased mobility.    Travis is a published author for several strength and conditioning journals and continues to work with several colleges such as University of North Carolina, Wake Forest University, Appalachian State University, and Wofford University.    Travis is a current world champion in powerlifting and has held the all-time pound-for-pound world record. He was also an Olympic hopeful in weightlifting and was recruited for the U.S. men’s bobsled team. Having been a world champion, Travis is able to share his champion mentality with his athletes and non-athletes alike.   To learn more, please go to https://rapidhealthreport.com   Connect with our guests:   Anders Varner on Instagram   Doug Larson on Instagram   Coach Travis Mash on Instagram   Dan Garner on Instagram   ————————————————    Please Support Our Sponsors   Eight Sleep - Save $150 on the Pod Pro and Pod Pro Cover

Shrugged family, this week on Barbell Shrugged, we've got a quick one for you. We're hanging out with Travis Mash, Doug and myself. Dan Garner was unable to make the show today. And we're talking about why absolutes, when it comes to writing your nutrition training or lifestyle programming, just any program that you are on, why absolutes are awful. Because absolutes do not take into account all of the personalization to your lifestyle, your preferences. And it's a really cool conversation that Travis digs deep into on how he writes training programs and individualized training programs for his athletes. Many of you guys, we don't talk about

it all the time, but Travis Mash is the back-to-back-to-back national champion for weightlifting in our country, which is really cool because he's been at Lenore Rhyme for three years. So when the man talks about writing programming and how to write training programs for peak performance, I think he knows a few things about how to get it done. So in this episode, you're going to learn what absolutes are, why they're such a bad thing when it comes to writing your own program, what to look for, how to personalize your own training programs. And before we get into the show, we've got one more sponsor that we'd like to thank.

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renewals, so there's nothing to cancel. So just go to masszymes.com forward slash shrugged free now to get your exclusive free products. Let's get into the show. Welcome to Barbell Shrugged. I'm Anders Varner, Doug Larson, Coach Travis Mast, Dan Garner. We made that guy work all morning this morning. We didn't let him out of his basement up in Canada so he could crank out all the lab analysis for all of our fun people but today on barbell shrug yo travis mash made you made this uh fun post the other day you made it on twitter and were people angry at you um i mean the people that was directed at you know tried to but you

know wait wait back it up fill me in i actually have not seen, I heard you mentioned it, but I don't even know what it is yet. I didn't check your Twitter yesterday. That's a good thing. Every time you see somebody on the internet making broad generalizations about what athletes should be doing, right. Should, what a great word.

Like everyone should do the exact same thing because they're not individual people. you basically dropped a giant sledgehammer with research and a lot of data really about why everything needs to be personalized. But before we even get into that on the why everything should be N equals one and completely personalized programming to reach maximum or optimal potential. Um, why is, why are broad generalizations not the best thing? Because a lot of people get a lot of great results. If you eat in a calorie deficit and lift weights, like everyone's doing that, but when, when does this split from, um, broad in general to needs to be 100 um individualized

yeah i think after two years i think you can do almost anything and i wouldn't even say in those first two years they're still going to be optimal versus not i mean like just because someone gets better did they get better at the rate that they could have? Probably not. If you just, you know, if you just throw this one generalized program at them, you know, but it's just here, the way this thing got started is a guy was talking about, uh, uh, one of my buddies, uh, who's a chiropractor, super smart guy, Perry Williams was put a video of his son doing weightlifting. His son was maybe eight or nine. And some guy said, you think this is the best way, you know,

for him to become athletic as he gets older. And Perry went on to say, well, that along with all, you know, I have him do a lot of things, gymnastics, all the different sports. And then the guy went on to say that um weightlifting and um typical you know swimming conditioning movements do not help with athleticism afford locomotion and then um i just was in the right mood to just step in and be like that's absolutely false i mean there's just the data says you are not only are you wrong you are lying because like it's just data after that research after research says how it increases people's how it makes people faster how they

jump higher um then he said well at least the acl injuries because the top end weightlifters you know sometimes will have knee valgus and then it's all went on to show him what ACL injuries, how complex they are, and how to, like, narrow it down to the pattern during a squat is just really showing his lack of understanding of the whole body. So then that's when I went on to say, look, man, like, well, first off, anyone wondering,

you know, an ACL injury happens when the knees are in almost complete or incomplete extension. So when you're squatting, nothing like that is happening. You're doing it at the bottom, and then you go to extension. Anyway, you do it when you have put your foot in the ground, your knee is extended, and what happens is that you're too upright so it's really a mechanic's thing so then your torso leans into where the foot is then you get the valgus and the acl injury but like um but there's so many variables that discuss or describe why people get acl injuries which now brings us to what we're talking about is It's like when you look at like a person's, you know, gender, you got female, male, you know, there's so many differences,

like hormones, for example. You know, like certain times of the month, a female is at normally, you know, not everyone, but a lot of them are more at risk of like tendon and ligament injuries. It gets less tense. They get more pliable. So that's not a good thing for tendons. And we've talked about Keith Barr, the tendon guy,

who has all the new ideas about getting a tendon sticker. But so when you think about that and you think about all the – like Doug knows this. You got the cellular levels and then you got the tissue and you've got the organ, then the organ system and then you got the organism. Man, there's no way that you can limit anything, whether it's, you know, putting a person at risk of a potential injury. You know, there's no way you can say this one thing like this dude was trying to say that proper movement cures everything i'm like not only no but hell no man like yeah maybe yeah that's a part of it biomechanics is a part of it but man physiology so when do you think that somebody could go so like i would even say that uh like the general population

is going to have significantly higher risk of injury just to a lifetime of being relatively under trained and like yeah oh i want to go get in shape and then they go play pickup basketball and you go uh well dude how about your a your Achilles? That's going to be bad. Like we might not want to just go directly into full speed, change of direction, cut drills right off the bat while dribbling a basketball and having a defender in front of you. That might be too much. But when do you think that the transition happens from general information being a good thing to specific information just for you with

your training history, your health, your weight, your athleticism, all of that. At what point in training or in the lifetime of training do you think that it's actually important to have a specific training program that is actually designed for you? Great question. I would say if right away, if your goal is to maximize human potential, like if you have a child out there that is like, you want to make sure that that child has maximized their potential, whether it's, you know, movement, strength, power, even how smart they become. I would say right away, man, because like, you know, you think about anthropometrics, you think about gender, you think about like, there's so many, I'm reading this book on

children's sports training, which is pretty old, Joseph Drabik, PhD. And so, and he's talking about the different windows of that you have that i mean if you miss a window like for example there's i think it's like boys between like seven and nine you know it's a good time to work on speed mechanics and get them faster then it comes back again at say like 12 i think you know 12 to 15 like i'm just now reading through this but if you miss the window it doesn't mean your child won't be fast. It just means it might not maximize their speed in their lifetime. And so, like –

When is it for girls? When is it for girls? A little bit later because, you know – Got some time. Got some time. But then you maximize theirs earlier, but the first window is later. Does that make sense? Like, a boy is at 7.

I think a girl is, like, you know, then at eight to ten. But then you maximize the final stage of the window is a little bit sooner for the girl than the boy. And so – I know I've said this before, but my sister's softball pitching coach, when she was like, I want to say nine, ten, eleven years old, was like, I don't care where that softball goes. You throw this damn thing as hard as you can every single time. There is never a time in which I want you to be taking anything off. Everything is as hard as you can possibly do every single time. So if you want to maximize potential right away, like if you want to slow aging, right away.

So like at my age, it would be a good idea to do as much testing as possible. I even mentioned how you guys do the saliva, the urine, the blood, the hair, the feces, like right away. Because like everybody now, that's when, if you're thinking about longevity of life, boy, that's when specificity super counts. You know, like I could do so many things right. And because I missed something, you know, I get this cancer and I die. So like, so that would be the two things I would say. If maximizing potential, I would say right away. If longevity of life, I would say as soon as you can.

But if you're above 30 years old, I would start now trying to figure out what's best for you. If you're like a crossfitter and you're a 28-year-old man and you're wanting to do the best you can right away. So like, yeah, I feel like the question really isn't like, should it be individualized? Or should it be templatized? Or general? It's like, to what degree should it be both of those things? Like, if someone comes to you, and they, and they want to just put on muscle mass, like a very basic goal, like you may have some training experience, but say they say they have low back pain, well, their upper body training might be totally templatized and the lower body training might be a lot more specific because they have

something they're specifically working around so and so and it's gonna be like that for for all aspects of their training like this this stuff can be templatized it's normally you don't have any special needs in this one category but then in this other thing you have a lot more special needs and so we need to be more specific and so's, it's looking at the total athlete and then for each piece of their training, their, their nutrition, their supplements, their, their, their strength training, their conditioning, whatever it is, and looking at them and saying, okay, well, this, this is not a special needs category. And so you can follow this tried and true thing. And then in this, in this other category, you have, you have injuries, you have a very particular goals you're trying to hit. And

so you might want to be more nuanced. 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. 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 just 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 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. Right. And like, even with those guys though, like do as much testing as you can, like look at range of motion. I forget the guy, he's out West, he's a PT, but he also works with some weightlifters, but he's talking about doing like an overhead squat with a closed grip overhead squat will pretty much, you know, show you almost any deficiency when it comes to range of motion. But do a range of motion test.

Get their background. Look at what your nutrition looks like now. So you can still start to personalize things. But yeah, if it's just someone trying to get a little bit bigger and stronger, you don't have to be like – you don't have to look at their feces. But try to get as close as you can because, like, a guy like you, Doug, would be way different than a guy like me. Just that your anthropometrics are way different than mine. So you still want to be somewhat specific, but, you know, as specific as you can.

I could give you a program for any one of our athletes and you could look at it and you could say okay well this this part is like here's the general structure you used here here's the template that you kind of operated on but then within that template you switch this out for this reason you switch that out for another reason like you you would be able to see the patterns with with as much experience as you have or you have anders like you you'd be able to see where where i'm using very consistent pattern patterns and frameworks with the athletes and then you'd also be able to see like okay well this is kind of a unique thing here you probably did that for maybe x y and z reason I say oh yeah

I switched that out because he had this problem or whatever it is like if you've been around long enough you see the patterns and so you know everyone quote-unquote should quote-unquote you know work on their health that's like as broad of a category as there is. And we'd all say, yeah, that's probably true. You probably should be working on your health. But then if you look at Ryan Grimsland and the amount of training experience he has and the goals that he has and the timeline he's on, okay, well, he's a very specific person that has very specific goals

and he has a very specific timeline. Well, now that person has, again, very specific needs. And so you're going to have to write something very individual for that person. And it is. Because it's as specific as it is. So everyone's on that spectrum somewhere, and it's not a binary thing where it's yes or no. Right. That's a very good point, yeah.

I was going to say, I think also along the line, like we've all been in these scenarios where you just hit a wall. Like whatever you're doing today just stops working. And then you have to go ask real questions. Like this is something I actually talked to like a ton of people about in our program. It's like they just stop getting results. They stop losing the weight.

They stop getting the thing that they're trying to do. And they're working their ass off to try to get there, but nothing ever moves. And I feel like that is a time where there's just this like moment where you have to kind of reflect and go, what, what am I missing? Because you're, you've hit a plateau for a specific reason and you're missing something. It could be a zillion different things, but start asking the question, like, instead of researching, like, how do I get a new program or is the program, the problem, or is the diet, the prop, like figure out what's going on in your life and all of these stressors that are coming into you.

Cause that's, that is something that, uh, I love about really what we, what we do is looking at your entire life, uh, not just internal health, not just external stressors, but how does it all play into it? And now you can start to understand like, oh, well, you're sleeping five hours a night and you haven't been feeling good and you're pushing yourself in the gym and you have a stressful job.

You know, well, what do you think is gonna happen? Like, yeah, like why don't we work on creating like an hour of free space to just down regulate throughout the day and then you'll probably have better results in the gym with less training just because you're actually able to rest and recover and and and feel like you could you have the the energy and the capacity to actually get better at the thing that you're trying to improve. I think there's, I'm sorry. That is like, no, just to finish up, that is something that so many people miss because it feels like they're going backwards if they were to like not be

completely stressed out all the time. Right. It feels like you're not doing anything, but if your goal really is to go run a half marathon, squat, 450, whatever your goal specifically is, it may not actually be the program. It could be all of the additional stressors in your life. Building muscle is a piece of it, and it's going to help you get closer to your goal, but unless you're taking into account all of the factors that actually go into muscle or building muscle or getting stronger. A lot of it really comes down to rest, recovery, eating well,

and understanding like the complete system of how your body works and, and how, how it goes about building muscle before thinking like, you need more volume because it's just going to be junk thrown on top of what you're already. Yeah. Yeah, man. You're totally right. I think there's a big, I think there's a big, um, culture problem in weightlifting. It's getting, we're getting past it, but there's a lot of coaches and athletes who would think that, you know, there's going to be times year or two years of plateau and that's okay. keep pushing through it and you'll finally break through it like i'm like be damn that's not me like if there's a if i find you know

eight weeks and we're we're not seeing results then i'm going to retest and we're going to figure it out man i mean i'm not saying that we're going to just take everything we're doing and throw it away like i'm going to find the problem. I'm going to find out, I mean, how much are you sleeping? How stressed are you outside of here? We're going to look at a lot. I think a good test for a lot of you out there, a good takeaway would simply be do a depth jump test. And it's as simple as this.

We do 45 centimeters of a depth jump and i look at ground contact time and height and if they have a really short ground contact time that means they're incredibly elastic check if they have that and then they have a short and they don't jump very high they got a strength issue let's say they jump high but they got a long ground contact time they have elasticity problems so i know exactly what to work on. If it's elasticity, we're going to do the flywheel. We're going to do some bounding, lots of isometrics. Go read Keith Barr's stuff.

We're going to do all that. If it's, you know, if they don't jump very high, strength. And so obviously we all know how to do that. So we're going to work on that. You know, then we're going to look at the velocity, you know, the velocity curve. So we do like a force velocity um profile on an athlete say with squat from like 40 of their max all the way up to 100 try to find it what part of the quality of strength are they are they lacking and so if

there's no way though i'm going to allow an athlete to go a year at least without me trying to figure out how to get them past the splinter. So that is not a good thing. Anyone listening for, if you think it's okay that you've not PR in a year or seen any progress, someone's lying to you. What about me? I haven't PR in like three years. You're not trying.

You're trying to build a business. You have PR. That's part of it, right? That's another thing. Like everybody's trying to be so great at everything. You just got to focus on one thing. Right.

And I think if there is an overthinking piece to this, where people just feel like they need to be on six different programs at once. Yeah, stupid. I think a really good way for people to kind of assess if they need some, some real like specificity when it comes to their training is like develop the largest base of fitness that you possibly can over a very long period of time. And then if you want to go run a Spartan race, go get a Spartan coach because it'll help so much. Like if you have this giant base, that is just broad general fitness where

you sprint and you run a long ways. And sometimes you get on a bike and sometimes you row. And a lot of times you squat and a lot of times you bench and deadlift and just do really basic things for a very long period of time and build that base of fitness. Then when you go and actually hire a Spartan race coach or a marathon coach or a powerlifting coach, you have such a gigantic base to like pour yourself into and target it in a specific direction. Dan's not here. Dan, bitch, you're 405. He bent 405 and ran a marathon all in a like six month window. That's crazy. But why? Probably because not because of the training program he was doing but probably because of the prior 23 years of sitting in the base lifting weights trying to

get strong putting the reps in and then all of a sudden he goes on three bench press programs at once and just it's super focused for 12 weeks and he benches 405. It's not because of the three programs that he was on to bench and get all the volume and all that. It's because of 23 years of being very strong and very focused on general broad getting jazzed. And then all of a sudden you target it to that specific thing, or you've done enough energy system work that one day you go, well, I wonder if I just really focused on this really long one, if I could run a marathon and not stop. I know you could, Anders. You could probably run a marathon like now.

You could probably walk outside. I mean, two years ago I did 22 and a half on a whim. I did a half marathon earlier this year. Could you do that, Doug? Are you in that? Could you just run a marathon right now? Yeah, we did it. We, uh, well, we ran three times.

So we ran a marathon. That was like 10 years ago now, but we ran it. We ran four weeks out, ran six miles, three weeks out. We ran 12, ran the same six, uh, loop twice. And then, and then two weeks out, we ran the six again, took a week off and then just went and ran a marathon. We're not trying to win the marathon. Yeah.

I'm not being competitive at a marathon, but yeah. could i just jog a marathon until i get done and then high five my friends and go drink a beer yeah totally yeah but i've been training my entire life i've never been out of shape once i'm 39 up you know i've been and i've done a variety of different sports i was i was fighting mma when i did that like i was i was in plenty good condition sure i was not worried about that at all um you know like mcgoldrick did it he he ran a marathon then he like went back and and loaded up like a 300 some odd pound stone afterward like he went he wouldn't train like he's a freak man he's not training for a marathon he's not trying to be a strong man but he's just he was just in really good shape because he trains all the time and he has been for for a long long

time that is where i'm at now i'm trying to get to that my whole life has been about it's just like you like if you i mean you're it's super funny i forward videos you front squatting all the time to dan now because he's like how the fuck does he do that you're just you haven't trained in like five months because of life and work and all the things and then all of a sudden it's like mash is back under the bar and yeah he just started at 420 for yeah i mean it's not a small amount i am like in love with endurance now can you believe that like i love my garmin watch it's like i don't know who i am like anymore like i'm i care more about like if i gotta choose i'm going with my endurance training now because it's foreign to me. And it's like all new goals, and it's easy to PR.

Like, I can literally go break my one mile, no problem, because it's not that good. But, so, yeah, I wish I had spent. But, you know, no, I don't. Like, I would have never been a world champion. I'm sure you would have really enjoyed posting up, like, a seven-hour marathon, or you could have been the strongest man in the world. I still think endurance training is – I'm falling in love with the physiology. So I'm, like, reading Andy's stuff, like, on energy systems,

and then this book, Endure, which is all about fatigue and, like, why people – I'm going through it for the second time. And now it's much easier for me to understand where they're coming from. Now that I have a more solid base of, you know, physiology in general. And then the energy system specifically. I've listened to Andy's like his YouTubes like 10 times. I bet each of them now, especially on energy systems. And it's just, I get it now.

And so, like, anyway, it's pretty fun. And I love what he – that's why he's such a good – that's why him and Dan are so amazing for MMA guys. It's like MMA is a very unique energy – it's like a big combination of several. It's really cool to see that science is taking part in MMA. What is your, like, conditioning program, or how are you structuring it? Really, right now, it's just every single day.

I go by feel right now, but it's going to come to an end when I stop. Are you going fast? Sometimes. Once a week, I'll go a mile. I haven't really ran the whole thing yet. I'll run, interval train for a mile. But I'm getting down seven minutes. I know there's a whole slew of road bikes sitting right across

in that office of yours that you should hop on and start doing serious aerobic capacity work over there. The triathlon guy, he's not here anymore so yeah i know that's my boy too so i'm lonely i really like that guy so um but anyway so yeah they're not here right now but there's a new triathlon coach and i met her she's not in yet yeah i think it's also really cool when people are able to find that new modality like um and it's really if you want to like really learn about something too you can either go do the work like you're doing and reading about everything that um that could be in the research and all of the energy systems and all that.

That's also a place where hiring a specific coach to get a specific goal really comes into play because you are interested in the learning process. People just want the result and they have to get there. So go spend the money to get a really good coach that understands aerobic training or anaerobic training or whatever your specific goal is, that specific type of training and bypass the months of trying to learn how to do it by yourself. And you're going to get a very specific plan suited for you and your lifestyle that's going to fit and just be exactly what you want. I feel like people that sit there and try to do the work,

struggle the most, get the most frustrated, get the least out of least return on that time investment because it's hard. And then you fail at it. Yes. Like the failing part is why we got here. Like why, why 26 years later,

whatever it is, we're still lifting weights and trying to figure it out and trying to like do and then at some point you get okay at it yeah and then you realize how much you actually still need to go learn right yes or you want to go on that journey like go do it but realize that you're not going to find out how to train energy systems for a very long time to do well. No matter how many books you read, there's what's in the book and then there's the application to it and then there's understanding clients and understanding your own lifestyle and being able to put all those pieces together is why you have a specific coach. So that is the cheat code to go hire somebody that

you can talk to every day that'll write you your 13 20 week program whatever it is and then ask them why they're doing it it's going to cost you more money than downloading papers and buying buying books and all that but it's the cheat code it's the cheat code to getting where you want to go faster totally if you look at like if you want to be able to talk about physiology, like Andy, and if you're 50 years old, you don't even have the time. It's not going to happen. You don't have the time to put in, to be able to do that, you know, like, so just get Andy, you know, like I, it's just, I love it. And like, I could have made an A on a physiology test when I was in college. That's no problem. But to grasp it has taken me this long.

To be able to implement, to be able to grasp it has taken me this long to really be able to understand physiology. And I still don't grasp it like Andy or Dan. They talk about the

chemistry of the body like we're talking about mma last weekend it's like you know it's to be able to get that probably you don't even have the time if you stopped everything you're doing so yeah just get somebody who spent their whole life understanding and grasping that mess and then you don't get all these arrows and like when you're out when you're 49 years old you don't have the time to make a big mistake you make a big mistake you get hurt or sick or heck so you go out and run too hard you have a heart attack you just can't afford to make that mistake once you're 49 or 40 years

old at all so make sure you get somebody to help you so you don't kill yourself i mean that's where i'm at so yeah i actually think it's really cool how like you are you have so much experience you've coached for a long time you train for a long time competed for a long time and now you're going back and getting the formal education like you have so much more perspective on the things that you're learning like you you can see the concept read in the book and then you can immediately see where it applies in the real world you can know which parts of it you don't really need to worry too much about and which parts of it are like oh that's a great idea oh that's why that makes sense like you can like apply it just instantly because you already have the experience i feel like that's better than getting the book work first and then trying to go get the experience

later then you learn the concepts it's like immediately they become relevant and applicable exactly it's so much easier like for me to get an A now is not the hard part. That's going to happen. But now I can grasp it because I can put it to work with my own athletes. I can literally learn something and apply it right away, which makes me grasp it so much faster. When I was in school, I had no idea of the why. I just knew this is what i needed to learn

because i got a pastor's test i think about that with my mba all the time like yeah there was 12 years of entrepreneurship uh pre going to grad school i just look out and go oh i don't need this this is like stock market crap this is gold i don't need that right now. Uh, if there was, you know, paying attention in finance class, that would be a good one. That would be a good one to really pay attention to. That might be important in your, in your business. But when you're going through it, they just chuck these classes at you and you're like, I don't even can,

can I just go like can you just give me my a and let me leave here i don't really want to do all this learning part um but something i don't need yeah but you're too young to understand how and very dumb to to think that at some point this is like really going to matter uh You're just taking on student loans. Yeah, exactly. Short one today for you guys. Everyone tuning in, we'll be back next week. Dan Garner will be back and

we're going to let him come out of his basement to talk to us. Travis Mash, where can the people find you? You can go to Instagram or MashElite.com That's Doug Larson. On Instagram, Douglas E. Larson. I'm Anders Warner at Anders Warner.

We are Barbara shrugged Barbara underscore shrugged. And if you would like, you can head over to rapid health report. That is our Instagram page that we haven't done a ton with, but we own it. And that means you can go follow it. So when we do start posting content, you can find some stuff there.

And then make sure you head over to rapid health report.com. That is where you can see Dan Garner break down all my labs. You can see how he got me off of two-thirds of the amount of coffee. Testosterone levels in the tank. If you would like to just make fun of the host of Barbell Shrug, send me a note that says, ha-ha, I watched that video where Dan said you have low testosterone. That's cool too. Rapidhealthreport.com.

Friends, we'll see you guys next week.