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Impact of Varying Dosages of Fish Oil on Recovery and Soreness

Impact of Varying Dosages of Fish Oil on Recovery and Soreness

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Hey, Athletes! Did you know fish oil can help with recovery? Listen to this week’s episode to find out about this and more!   

Episode 71 of The Garage Gym Athlete Podcast is up!

Impact of Varying Dosages of Fish Oil on Recovery and Soreness

garage gym, garage gym athlete, end of three fitness, fitness, fish oil, recovery, MURPH, non staple staple foods

In this week’s episode, we have Jerred, Joe, Kyle, and Ashley. They go over updates and announcements before going over the study.  This week’s study is fish oil and how it can help you with your recovery and soreness. This week’s topic is over nonstaple, staple foods! Each coach goes over their nonstaples they like to get from time to time. 

Lastly, this week’s Meet Yourself Saturday workout is MURPH. Listen up for some tips and tricks on this one!

If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:

IN THIS 62-MINUTE EPISODE WE DISCUSS:

  • MURPH
  • Fish Oil
  • Omega 3s 
  • Non Staple, Staple Foods
  • Veteran’s Day
  • Tips For MYS
  • Updates and Announcements
  • And A LOT MORE!!

Diving Deeper 

If you want to go a little bit deeper on this episode, here are some links for you: 

Study of the Week 

Garage Gym Athlete Workout of the Week 

Be sure to listen to this week’s episode:

 

Related Resources at End of Three Fitness: 

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Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!

To becoming better!

Jerred

Transcript: 

Impact of Varying Dosages of Fish Oil on Recovery and Soreness

[00:00:00] ladies and gentlemen, welcome to the garage gym athlete podcast. I’m your host, Jared moon. The garage team athlete podcast is a result of my desire to build better humans, unequivocal coaches, and autonomous athletes. I’ve spent the last several years obsessing over program design nutrition in every other way, you can optimize human performance.

This podcast distills the latest scientific research with what I’ve learned and blends it with the not so scientific field of mental toughness. We are here to build you into a dangerously effective athlete. If you enjoy this podcast, you can find out more about our training@garagegymathlete.com. And if you want to pursue more into the field of coaching and programming, head to end of three fitness.com.

All [00:01:00] right, ladies and gentlemen, welcome to the garage gym athlete podcast. Jared moon here with Ashley Hicks. How are you doing Ashley and well, if Joe Courtney does that, man, Ashley, you’re not well don’t lie. Okay. What I meant to say is I’m, I’m fine, but I’m, I’ve got a little bit of a cold, so I’m gonna sound like a man.

I just like a man, you know? Yup. And then Kyle shrunk. It’s up, dude. Hey, I sound like a man because I am on the opinion. I’ll try to go into that one, but I’ll try to make my voice a little deeper to make Ashley feel better. Thank you. Thank you. So actually how’s life. Life is good tomorrow. I finally get my results.

So just a little bit anxious, but, just know that the Lord has it in his hands and it’s gonna ne needs to happen is going to happen. And I’m just ready. To have a more concrete plan to figure out what we got to do next. So, very excited about that. And I’m [00:02:00] coming, my in-laws are coming in town, so that always is a good time, for me, because I always get extra hands with Connor.

So I’m super, super pumped about having, having them here and, spending some good quality time with them. That’s awesome. And keeps updated. Well. Kyle well updates. I guess it’s a little too late now. But finally last week, I know. Yeah, no, not even interested. Everyone’s scared for Christmas right now.

It’s Christmas season. Let’s talk about Halloween and to keep you guys in the dark was the reason I didn’t say anything last time, but anyway, Halloween came and went. Hannah. And I ran the 5k and I was dressed as an eighties. Fitness dude handles an eighties fitness lady, Hannah shorts. Well, so the story on that [00:03:00] is the story on that is, ordered the costume.

Right? And so I had to order a large costume because the shirt size was large, but the shorts that came in were. I don’t know how they classify them as large because they were, they were, they were definitely bigger than large and they had no draw strings in them. So I couldn’t pull them tight. And so like running with these things was just not going to happen because they would not have stayed up.

So I actually went and bought new running shorts to go with the costume. That actually fit and those running shorts are now Hannah’s. So I bought, I bought shorts that Hannah could have after I was done using them for the costume. So did, do you not have like clothes you could have just Michmash to put on and rolled up and just been like, yeah.

Eighties and just get like a headband. We do not own like colors. He’s [00:04:00] eighties type attire. No, I don’t know. I could outfit all of us. And then yes, you probably could, but no, I did not have anything that I could just throw together for an eighties. Fitness look. We are doing a black on dark party. I could hook you all up.

That’s just, that’s just your life, man. It’s like every day is a, is a black hole, dark part. I’m wearing a red hoodie right now. Does that? It still has a black in it though. It is. Yep. That’s true. other big update turning the big three O this week, actually, when this drops, I will have already turned 30.

Yeah. So saying about to the twenties. Dirty 30 getting overrated anyway. Yep. 30 is the new 20 year. Happy birthday. Thank you. I’m not trying to call attention to that. Just calling attention to just calling attention to the fact [00:05:00] that like, I don’t know, I’m getting a bit more introspective now. Wisdom. Yeah.

Yeah. I’m just thinking about man. A whole decade of my life just went away. It was crazy. How fast time flies. It’ll all be over soon. Yep. Oh gosh. Sorry. Sorry. I’m hoping for that. Excellent. All right. Anyway, no matter who wins, definitely Joe’s turn. Yeah. I don’t even know what to say, where to begin. So many things have happened moving to the house.

So that’s kind of good. moving into the house is also kind of bad cause you have a bunch of crap to do. We very quickly went from yay. We’re getting our stuff to Holy crap. Why don’t we have so much stuff. It took us like five hours just to go through the kitchen. Cause we had to wash every single piece of everything that we had.

Yeah. So this has changed every time you’ve told it, like it was like three hours the first time you said it, and [00:06:00] then it was funny. And now it’s five. Like I was telling you while it was in progress because were the dishwasher was still going. Cause we had to do like three loads of dishes and then to wash a whole bunch of things by hand and had stuff drying all over the place and then we’d go somewhere else, do something and then come back and yeah.

Yeah, it was a lot. So organizing, still doing that, get my office together. having internet woes, especially now and kettlebell woes. Let’s not forget about that one. Just call me out some more, I’m not allowed to be in charge of moving, packing, moving anymore because I either packed too much of one, some things or no capitals or not enough of another.

I also forgot to pack towels by the way, because those aren’t essential to me. I got the kitchen down from the hotel. Hello? Yeah. It’s I mean, it’s the, it’s a desert here. You can just walk out, stand outside for like five, 10 minutes, okay. For all your neighbors to see. I mean there’s [00:07:00] yeah. I mean, the walls are like mid chest high, so it’s fine.

yeah, there’s just stuff life’s hectic. It’s cool though. Moving sucks. Yeah. Yeah. That’ll be nice about it. Once we were settled in, in a couple of weeks, I’ll just try not to think about a year and a half from that point when we meet again. So I’m just gonna keep on, keep it on.

Ebon keeping on, I guess it’s my turn. Oh, since Ashley’s on the podcast, Steelers are seven to now. Okay. Yeah. I watched their, the end of their game. They played somebody and they won. Good, good, good analysis there. Chat. What’s funny about that. was that the game that went to overtime or was that, that was a saints game.

I watched, I was watching the saints game at my parent’s house on Sunday, and [00:08:00] I think it was going into. Overtime and the announcer literally goes, the, you guys know who they were playing. It was saints in someone else. I’m not, I’m not real good on anyway, they were like, they were like, yeah, so the saints could win.

it could be a draw they could tie, or the other team could win theirs. And I was like, thank you for all the options that, you know, there’s only three options and you just listed them all out for us. It just really, when games go into overtime, you know, that the announcers are like, okay, we’re out of stuff to say, like, what are we going to do?

And it’s pretty funny to listen to it at that point slash I mute the announcers. Most of the game, I cannot stand announced. I don’t know, gets on my nerves. I like Tony Romo. Because he’s like, he’s not really announcing, he’s basically telling you how to play football at a high level. And I think that he’s pretty entertaining for that reason.

Cause he wants to get into like why the QB just like AFT up and the announcer’s like, well, let’s just [00:09:00] talk about the, that was a five-year yeah. Gain. And I don’t know, it’s kind of funny, but I guess I should get in my updates. Here we go. BCT is good. It’s it’s challenging. My body is, is definitely feeling it.

I think that’s my only update is when I’m on hard to kill track, I just feel good. Like I don’t, I don’t really have any pains or anything and that’s not true when you’re just running and squatting every other day. I definitely, I have to put in a lot more recovery work from a mobility standpoint and I’m just trying to stay ahead of things right now, because I’ll go into.

And it’s not necessarily like lower back pain in a negative way, but just lower back stiffness or soreness that I’ll have to work out my hips, or if I’m not super proactive, I’m having to put in like 20 minutes of work on my hip flexors right now, just to keep them out of pain, from all this running and squatting.

So anyway, it is a lot of work. I don’t. Really [00:10:00] enjoy it. The, and I mean that from a pure enjoyment standpoint, like I’m when I’m on hard to kill, I just, I’m having fun. I love the training and my body feels great. This very, tactical, surgical level, we’re going for one goal training is painful. And I don’t know if Kyle, you feel anywhere close to the same, but it’s a, I’m definitely feeling it.

I’m feeling. I’m feeling parts of that. Dom’s is just my life now. I’m just. I’ve just accepted it. I’m going to be sore all the time, but yeah, I’m having to increase warmups and stuff like that to turn it into David Goggins now. Yeah. I’m going to do a lot of stretching and stuff just to three hours a day just to be alive.

Yeah. That’s kinda how I feel. have you gotten an elevated toilet, so you don’t have to squat down as far to go to the bathroom? That never dawned on me, but that may be that’s going out right after this podcast. It’s like it’s yeah. It’s like the opposite of the Squatty potty. Like that is, that’s like one of the worst parts of leg day.

Like the lowering down [00:11:00] really doesn’t lower down. I just flopped down. It’s like, all right, you gotta get up at some point. Yeah. I’m not running into that issue, but at least, at least your house is one story. Jared. Yeah, it’s nice. Oh man. Maybe I should. I, I live around quite a bit of elevation, which is awesome, but it does make the runs a little bit more challenging.

I think that’s why my hips are. Feeling it a little bit more. My hip flexor, should I say? okay. Other updates for me, I’m back to my morning routine. I kind of X that out for awhile, but I’m bringing it back because I just, I felt the complacency creeping in. And, you know, the whole killing comfort mentality.

I don’t know I’m torn on it if I don’t go to bed early or on time, should I say, I probably will skip my morning routine, but I’ve been very consistent about going to bed on time. So I just think I need to start waking up early again and getting something done. So. Back to that. And then the last big update, I just, we [00:12:00] just had a soil sample complete, which is where they bring this giant drill and they dig, I don’t even know, like six, eight feet down into the soil and they pull it out and then they test it, for different, whatever compounds and minerals and all this other stuff.

And then they reverse engineer that to come up with a concrete mixture. That won’t break down, overtime and foundations in texts are a big deal because then breaking apart is a big deal. And what we’re building is officially EO three HQ. And it’s on my property. 1.0, yep. And this will be the first structure that’s ever been built in dedicated to, this business.

And we’ll have plenty of space. So that is in the works right now. I’m really excited about it. I don’t know how long it’s going to take. Probably hoping less than a year. My ideally it’d be like six months, but it could take a year. We’ll see how long, [00:13:00] anybody who’s done construction stuff probably knows it just.

Cost more than you think it takes longer than you think. And even when you’re trying to do everything as well as you can. So I’ll tell you guys more on that as we go along, but that’s official kind of. Breaking the ground, is what, what kicked it all off. So, I’m excited. So are we all moving to Texas now?

That’d be my preference, but you guys all have strong opinions about that. So see, that’s the plan. So I was going to say, are you, are you ready? Are you going to get me my own office in the back so I can drive to work every day? Yes. Cubicles. Oh man. I could, so I can have an office and then one other person could have an office.

And then after that, yeah, you’d have to go cubicles. I called the office. There we go. It’s like a, it’s like Kyle and I are Dwight and whoever else. Well, there’s plenty of outdoor space to assistant to the regional manager. Yeah. Are we going to have standing [00:14:00] desks or like desks that have bikes underneath or, you know, cool things like that.

True form standing desk. Oh man. Yeah. It’s going to get real. This is starting to sound too good. Went into move on. Yeah, study. Let’s do a study. So the study we are covering is the impact of varying dosages of fish oil on recovery and soreness. Following ecentric exercise. Stay at 41 healthy, recreationally, active participants in the study.

I’m trying to skip through, there’s a lot about the people. Nine people dropped out due to noncompliance. So total 32 subjects completed the study. All right.

Study was looking really just to see if these really high dose fish oil supplementation at two grams, four grams or six grams per day had a favorable influence on recovery from vigorous strength training [00:15:00] in comparison to the placebo treatment. And I don’t know if getting into exactly how they did it with the Smith machine squat and all this other crap is that important, but they did measure.

they had him take it for six weeks, which is a decent amount of time. and then they, they measured a lot of other things. they did, they did blood work, they did, perceived muscle soreness and, 40 yard sprint. They just, they tested a lot of things. They looked at a lot of things to try and determine if this was, you know, If there was any favorable effect whatsoever and the big takeaway or the big result was the six gram a day group, seem to have the most significant, advantage for recovery, vertical jumps, soreness, blood biomarkers, markers, muscle damage, and all that stuff.

So high dose fish oil, just to cut to the chase seems to be beneficial. To, you know, for recovery when you’re, when you’re lifting weights. But I think that there’s a lot more to unpack to that. And I’d love to hear what you guys thought [00:16:00] about the fish oil study. I’ll just say that as I was reading this, I went on Amazon and started looking at fish oil.

Cause it’s like, I should probably get some of this stuff. It was really interesting because of the correlation that, how they showed it now, whether it’s, the effect that they showed to where the more official you take, the more, better it is for recovery and everything like that. or if it was some other factors with, with it, but it was still really cool.

And then the, the, the high standards that they had for compliance was also interesting. It wasn’t just. Here take these, but they really buckled down on the compliance for the six weeks before. And then the final, I think it was week or week and a half, as they were going through. Well, the thing I thought of for if it was almost a, they knew what they were getting.

I don’t know if they would even ask them this, but for those of you who’ve taken fish oil, you’ve ever probably all had the fish burps after [00:17:00] awful. So it’s like, if they tell you that this study is on fish oil and somebody burps, and they know that they’re going to have like, Oh, that’s fishy. They probably know they had fish oil, but I don’t know if that was the thing.

I that’s just one thing that I thought, yeah,

this is, this is highly scientific fish, fish burps. Yes. That’s true. How the placebo people might, may have been like, well, yeah. I don’t know what I’m taking, maybe flavoring or something for the placebo or the safflower oil pills like that. That is correct. Yeah. So I don’t know what safflower oil tastes like.

clearly again, we all talked about that. It actually. Helped, in all aspects of blood markers and recovery. so, but my thing here, so I’m kind of going from. My own experience of I’ve been working [00:18:00] with a functional medicine doctor. And so, instead of supplementation, cause I try to do things. If I can get stuff via food, I try not to take the supplementation.

And one of the things my doctor recommended is she said, if you eat fish three times a week, So, you know, whether that be, you know, a lunch, you know, a couple of dinners, whatever it is, she said, you do not have to supplement with fish oil. That’s what she said. So I would just encourage, you know, if you read the study and you’re like, clearly this obviously had positive takeaways, and can be.

You, I mean, as easy as what Joe said, you can go on Amazon, get you some fish oil, make sure you get some that is good quality. but you can also just add fish to your diet, to get those Omega threes that you, you know, need, that a lot of actually American diets do not have anymore. So I see that as well and probably do need to add some more fish.

We used to, we used to eat some salmon [00:19:00] like once a week. but I don’t that obviously wasn’t enough to not need supplementation. Also probably need to jump on the visual train with BCT going on if I want to keep going with this. Cause, that six grams seems to be the magic dose from this. From this study, which that sounds like a lot, but, but also to speak to Ashley’s point, kind of the reason that I don’t eat a lot of fish is not really because I don’t like fish, but it’s because living where I live, it’s hard for me to like trust fish.

Does that make sense? And I don’t live close to, a body of water that I can like really trust the fish coming from there. I don’t live close to where salmon come from or. Tuna or, you know, my mahi or anything like that. I don’t live anywhere close. Like anytime I go to the beach, I eat a lot of fish, but we’re not where I live.

I just don’t. I have a hard time trusting it. So, I think fish oil supplementation is probably the route that I’ll take as opposed to just eating [00:20:00] a lot of fish. Unless you guys have some recommendations on where to get good. Trusty fish so that what I would do I suggest is when you go to the store, there is wild caught fish that is frozen.

and you can buy that. And that is not a farm raised fish. So they’re not going to, you know, it is caught fresh from a Lake and ocean. That’s what wild caught means. And I would. I mean, Walmart has that, I know Sam’s club has that. I’m sure Costco has that. I wish I had a Costco. Of course, if you have something like a whole foods or trader Joe’s or anything like that, you’re going to sprouts.

Exactly. If you have anything like that, they would probably even have. Some sort of fresh fist that was wild-caught and not frozen, but that’s what I do. I mean, we live close to a notion obviously, but, if I want to have some on hand, I’ll buy some wild caught that is frozen and then just thought out when I want to cook it.

Perfect. That’s so that’s the route that I’ll go then? hopefully I’m not the only one that has an issue. Hopefully there’s some [00:21:00] listeners that, will benefit from that as well. But it, it did talk about, so the thing about fish oil is that. It’s it’s for recovery, right? It’s not like in the, the review that we read as well talked about.

It’s not like actually gonna. Going to improve your performance by itself. But to me, recovery does improve performance. if you’re recovering properly, if you’re reducing muscle soreness, that’s going to help you perform better. It’s going to improve your rate of perceived effort. if you’re not feeling as sore, then you’re going to put more effort into your workout and you’re going to get better results from it.

And so to me, even if it’s not. Directly affecting like muscle growth or anything like that. It’s affecting your recovery and your soreness, which is going to improve your performance, which job, which to me makes it really, really important. because I think recovery from training is just as important as the training itself.

So, I liked this study and, and it’s, it’s convinced me to. Start working some more of this stuff. [00:22:00] And especially like I said, it would BCT cause I’m sore all the time. Now, would you say it would add to your non staples of food? we’ll get there, here just a second. Yeah. I have a lot more to say about fish whales.

So just wait a second. Yeah. Jared hasn’t even talked to you. so the, a couple of things, I, I really, when we started down the study, I really just wanted to use this study as an excuse, to, or when I first saw we’re going to cover it as an, as an excuse to talk about fish oil, because I do think that.

visual is very important. And like Kyle was saying, it’s more recovery based. It’s kind of like, we’ve had the conversations about improving your immune system. If you can improve your immune system, right. Everything’s going to get better to include your athletic recovery. So there’s a lot more than, cause if you get down to like, what’s gonna make me faster, it’s gonna make me stronger.

It’s going to be okay. It’s caffeine and creating and that’s about it. Okay. That’s the only thing we can measure. That’s gonna truly just like show that you get, you get better, you know, in a short amount of time. But for your heart health and for your brain health, you [00:23:00] should be getting fish oil. And it doesn’t have to, I’m a hundred percent in agreement with Ashley.

Like it doesn’t have to be, through supplementation, but if that is your life, just be honest, like if you aren’t eating fish or you don’t plan to start eating more fish than start supplementing, because I think it’s going to be better than, than not doing it all because there’s a lot of, other studies that.

I would like to link to in the show notes that you guys can check it out, check out because, the evidence supporting decrease in cardiovascular risk just from Omega threes is quite. Overwhelming and proven at this point. so there’s, the reduce it trial. It showed that four grams of purified, the purified form of EPA decreased cardiovascular deaths and events in people with cardiovascular disease, diabetes, or risk factors, including high, high triglycerides by 20%.

Another recent trial, the evaporate study showed four grams a day of the same purified form of EPA to decrease coronary plaque by 17%. [00:24:00] Now there was a kind of an inconclusive study. It was called the strength trial. It looked at the effects of four grams, a day of fish oil, or a derivative, including EPA plus DHA on cardiovascular outcomes.

But they terminated the study early due to, expected lack of effect. The reason I bring this one up is because this was kind of a hard hit on fish oil more recently that it was like, Oh, maybe fish oil. Isn’t that great. But you really have to dive into. Who they were testing. And the, the people were they testing in that trial had pretty far progressed.

Cardiovascular issues already. And in large dose are four grams official. It wasn’t necessarily helping them reverse that, and that should be expected. but lastly, there was a recent meta analysis of 40 studies. It found on EPA plus DHA to decrease cardiovascular death and events, a risk of. Fatal myocardial infarction was decreased by 35% overall risk decreased by 5.8% for each additional [00:25:00] gram per day of EPA.

Plus DHA, a max dose value evaluated in these studies was less than six grams. So none of these studies were taking six grams of fish oil. And I, this is the big part I want to hit on. I think your supplementation should be around. If you’re not eating any fish, probably about two grams per day. And then if you are eating some fish, but not as much as Ashley, then maybe a one gram per day.

If you’re eating as much as Ashley, then don’t supplement at all. but that would be my recommendation and I don’t truly feel comfortable. One you’re gonna end up, I mean, Fisher was a cheap supplement. Make sure that it’s as pure as you possibly can. The brand that I recommend to most everyone, is Carlson’s Carlson’s is, is a fairly good brand of fish oil and you can get it on.

On Amazon, but I don’t like recommending the six gram a day, amount of fish oil. There are other issues that come with high dose fish oil. And when they bring up for military members, even in predeployment briefings and stuff is don’t be taking large doses of fish oil because your blood won’t clot.

[00:26:00] And I know we have military people and police and firefighters listening to this. So if you’re taking these excessive amount of fish oil, you’re going to have blood clotting problems, which in these career fields could be an issue, right. You could bleed out more easily. so anyway, I think for your overall heart health, you should be taking fish oil or eating enough fish.

So if you’re not do go do get on that. I’ve been taking fish oil for pretty long time, and will continue to do so. And I do so in about the one to two grams official health per day, I actually adjust it based off of how much fish I’ve eaten in a week. but I just keep some fish oil in my kitchen and take it with meals.

So that’s battle apps and visual. if I got a little bit more on omega-threes and such, because I wanted to look at it, I wasn’t, I wasn’t sure what the daily recommended dose after seeing this study seen two, four and six. And, you know, obviously when you see the six and the real results, you’re like, heck yeah, I should do.

I should just take six and be fine. but that’s not the case. The. And also, I just like sometimes take a stab at, nutritional standards and how they [00:27:00] can be off. But these four, according to the national Institute of health, the recommended doses for males is just a puff just above one and a half grams.

And for females is just above one gram. And you mentioned it really briefly, and I’m not even going to say these names, but the chains of the mega threes that you want out of the EPA and the DHA, but there’s a third one. That’s ALA that’s, And omega-3 is for besides fish. They pop-up in flexi chia, seed, walnuts and canola and some vegetable oils.

And the reason why I bring this up is because kind of a marketing thing is that Mark. We’ll do whatever they can to claim anything. So like, if we shouldn’t use the canola is anyway, but for some of these products, they’re going to say, Oh, it has, you know, packed with omega-threes. But the Omega phase that they have are the ALA and your body naturally converts the ALA to these EPA and DHA, but only 15% of it is.

[00:28:00] Converted. So even if you’re getting it, that’s not actually converting to the grants that you think it is. So incorporating the fish oil or actual fish is usually the best way to go. Because even though like flax season and cheeses are good, they’re not going to get as much of the DHA and EPA as you think.

And. For size wise, it’s about six ounces, six ounce filets, fairly common for fish. And that’s going to get you about two to two and a half, grams of, of, of the Omega threes as you want. So, you know, doing that a couple of times a week and for the fish stuff is actually, Kyle, you mentioned having a hard time for you.

It’s actually hard out here for us, which seems weird because we’re on an Island, but it’s there’s, there’s no like actual. Fish around in the waters around here. They it’s still coming from like the Indian ocean and farther off. So trying to find the fish that’s best for us here has been a struggle just because of costs and stuff.

So we just discovered a new kind of white fish that actually had to look [00:29:00] up because don’t cause there’s some fishes that aren’t great. Like tilapia, you should always stay away from. I don’t know if you guys have also done that or heard that.

Yes. No, I haven’t heard much on tilapia. I know just with fish in general, you want to make sure. You’re looking at the mercury content, primarily like swordfish and other stuff. It can get dangerous. And if you’re eating it too frequently. Yeah. So I think I heard or read some places that, the bulk of all tilapia that goes into grocery stores is all farm.

There’s no like wild-caught tilapia and how their farm raise is like, they are super packed in it’s like the really cloudy, muddy, gross water. They’re just eating complete junk is what, so we’ve absolutely stayed away from all tilapia because tilapia is the. You know, it’s basically just go away from donating tilapia, just either, either you’ve got some kind of other fish or take some fish oil or something originally salmon, to be honest, I don’t, I’m not huge fish, [00:30:00] sea food guy.

So, I mean, I like salmon a lot, but I’m not that’s about all I want to eat. Anyway.  salmon cake, guy, Sam McCain, Patty, so amazing. All of them. All of, yeah. Whitefish is we always get, so we just discovered a new one here and we’re going to try those out. but yeah, the frozen wild caught is the way to go, but I just wanted to.

Interject that a little bit. That’s a good point. And a lot of people like we’re talking about a mega three’s here, right? And a lot of people try to look for supplementation that has a mega three and six and nine. But what a lot of people don’t know is your body will take other oils and fats and you will get your sixes and your nines, hopefully from the foods that you were eating.

So if you’re looking for fish oil, Make sure your, or, you know, if you’re getting any supplementation that it’s Omega three that we’re talking about here.

Awesome. I think that’s it take [00:31:00] your fish oil, even if it’s just for help and not recovery. And that in my last point on, on this is. You know, they were taking these mega doses. And one thing I’ve found, it’s kind of like the same with creatine fish oil. A lot of these supplements you have to take for a good amount of time.

This isn’t something you notice. And in a few weeks, and I feel like they, they did six weeks supplementation, but I think. It can go even further than that. So I would like to see longer duration study, because I wonder if you were consistently supplementing with, with some of these lower doses, two grams or four grams a day, if you would start to see similar, recovery benefits over a six month timeline, because you’re just, you’re being so con consistent and it’s really working its way into all of your muscles and everything else.

So I, I just wonder if, if that would have been. I don’t know, that’s just kind of me thinking out loud, but I do think that consistency with some of this stuff is way more important than like a [00:32:00] loading phase for six weeks, because that’s not sustainable. Right. I know they’re trying to prove something for science, but the takeaway from the study should not be go take six grams of fish oil.

It should just be, take your fish oil or eat your fish.

All right, Joe, what are we talking about? Yeah, yeah. Explain this one to us and to everybody. Yeah, cause that’s just the best time to do it. You know, let’s not ask during the week. so yeah, thanks. I had to call in some sick backup because these other yahoos don’t know anything about food. Yeah. so I I’ve, I’ve been choosing some of the topics briefly and this one I put down as non staple staple foods.

And hopefully if you’re listening, you can stop and think of like, okay, I know what staple foods are. It’s, you know, whatever you get at the store every single time, but what’s a non staple. Staple food that you get basically every couple of weeks, once a month, that you’re always either have on hand, but you’re not eating it or using it two or three times a week, as well as going for on [00:33:00] this.

Yeah. And I’ll just, I’ll just go right into mine, which for us, one of the main ones that we usually always have on hand, especially if we’re, or we’ll we’ll, we’ll get right. When we come back from traveling or just it’s good to have is sauerkraut. And that’s because it is well, sauerkraut is great for you.

It’s a fermented food and it is, one of the four pillars of deep nutrition from. okay. Kate Shanahan. Yeah. Got that. Right. so, sauerkraut is one that we always have on hand because it’s super fast and easy and we all. Cause y’all will always have sausage in the freezer too. because it’s just the ready to go meet that all you have to do is heat up.

So we just throw that in there for a quick easy meal. That’s a, it takes like 10, 15 minutes to make if you’re in a bind, but also just getting that fermented food there. If you’re, if you’re sometimes for our guts feeling a little funky, or if, you know, like I said, when we come back from traveling, usually when we travel, we’re not eating the best for what we normally do.

So we just kind of want to get the crowd in there [00:34:00] and get the crowd in and get the crap out, you know? Wow. There it is. Yeah.

I guess I’ll go next. sorry. I’m stunned. I didn’t see that coming. Yeah. I didn’t either. I do not want to be the one that follows, get the crowd and get the crap out. I don’t care. So I’ll, I’ll just jump right in. we, so the stuff that we like to do, and not often we like to do. like waffle Sundays or something fun to mix it up.

And so we don’t always do it. So we either make our own like paleo mix. So you can have like almond flour, tapioca, starch, cassava flour, or something like that. That is different because we are. grain-free for the most part. So I will say a lot of our non staple staple foods are just kind of grain-free stuff for things that we miss.

So like cookies or waffles or something. So the two I’ll give is there’s actually, if you don’t want to make your own mix, which I highly recommend doing there [00:35:00] is one that’s pre. Mixed for you. And all you would have to do is just add water. It’s called Birch benders, and they’ve got like paleo mixes for you.

They, they there’s a Quito one. There’s I think they’ve got multiple different mixes. You can find those at Walmart. You can find them whole foods has them. so that’s. One, I like to use, if I need to do something really quick, like let’s say Scott’s gone TDY and it’s just me and Connor, then I’ll use that mix.

So I have Birch benders on hand, but again, it’s kind of what Joe said. I only buy it maybe once a month, maybe every other month. Cause I make my own stuff. And then, we love chocolate chip cookies in this house. Like we, if, if I could have warm chocolate chip cookies every night, Scott would make me do it.

Like, but of course we don’t do it. So one of the cool substitutions for chocolate chips, they’re called Lily’s dark chocolate baking chips. there’s no sugar added there, Stevia sweetened, and it’s, you can get the [00:36:00] dark chocolate. So it’s, you know, pretty high content of the cacao, which is pretty decent.

but that’s. Kind of the two big wins. So I thought of when I saw this is, basically stuff that we like to eat, or like a pizza crusts, you know, the there’s a simple mills pizza crust. That’s just almond flour that doesn’t have any, crap in it. So it’s pretty good too, if you want to, you know, substitute for something that, you miss, if you’re, you know, being strict about your diet, So they got the crap out of the pizza Crosstrek.

Surely didn’t did they use sauerkraut to do that? Nope, they did not. I would say, salmon would be one for us, which is funny that that’s what we talked about today. we used to eat it all the time now we’re just kind of going back to every now and then. so, but that’s probably going to become more of a staple food pretty soon.

So. But I would say that we do, we both do like eaten salmon. Actually our kids enjoy salmon as well, so [00:37:00] I’m not really sure why we abandoned it, but we did anyway. So that’ll be, that’ll be one that we’re adding back in. I would also say. duck fat is something that I like to cook with on occasion. I don’t do it very often, but sometimes I do.

I like the flavor that it brings in it. it just cooks really well. And so I especially like tossing some Brussels sprouts in duck fat. And, man, that’s really, really tasty. It’s those things, Chris, Chris, Chris, I’m struggling with that word. All right. Anyway, get them nice and crispy. They taste really good.

the duck fat does add, you know, some extra flavor to it. It’s not like, you know, more flavorless, like some of your other cooking oils. So, you know, I don’t use it for everything, but, I do use it on certain things that. I like to have that extra flavor to it. So that’s something that I’ll add also, and this is not a healthy option, but it’s a non staple, staple food, eggnog and in is eggnog season right now.

[00:38:00] And I’m a huge, huge, I can only get it like three months out of the year. I know, but that’s the thing. It’s a non staple. Cause you can’t have it and all the time, but it’s a staple D-rings during egg Nazis are all staple. It’s a seasonal staple. Okay. We’ll give it that. But I changed the rules a little bit anyway, so I still don’t have eggnog all the time, but during eggnog season, most weeks I’ll have a cart here.

So delicious does make eggnog. And so delicious. If you don’t know they are a dairy-free brand, if you think it’s coconut milk and all the milk. So I’ve gotten it in the past for, we’ve done some noggin at home and I’ve gotten so delicious, sprained. Oh, yeah. Yeah. I’m good. I don’t know. Cause eggnog looks and smells like throughout to me.

I just can’t handle it. Oh no, that’s good. No, that’s good stuff. I’ve done extensive research on which eggnog is the best. And so it’s actually just Southern comfort brand.

[00:39:00] Yeah. Yeah. I don’t, I don’t add the SoCo to it. You know, you can, if you want, there’s a recipe on the side of the carton to tell you how to mix it, but I don’t do it. You’ve never had an eggnog. Jared never even tasted it. That doesn’t shock me actually. Hmm. Well, good. I’m glad I can’t surprise anyone anymore.

all right. So I, I struggled with this cause I don’t know what the hell we’re talking about still, even as you guys just all answered the question. so. I did say in the chat dark chocolate, because it’s not a staple food. And when Emily buys it, I enjoy it. But it’s not very often. I feel like a child when it comes to food, like, I don’t really know what’s going on in front of me.

I just eat what we have. Kyle’s quote, when we were prepping for the podcast was perfect and I don’t have it pulled up. It was something along the lines of like, I don’t know what you mean. I eat all of the food that I buy and that’s it like, [00:40:00] and I think it’s very similar, but I would say dark chocolate would be one for me.

I’m sure Emily have a different answers to these things, but. Dark chocolate. I put on here. I didn’t think Joe was going to like this answer, but he didn’t really like eggnog either tart cherry juice. Oh, that’s good. Oh, that’s perfect. Actually. Good. Awesome. Then I nailed it. So tart tart cherry juice is something that I have been using off and on since we did that study on tart cherry juice and their recovery benefits, from the.

What are, and then there’s also the choke Berry from Minnesota. You guys remember when you were obviously anywhere, it’s what Minnesota is known for. It’s on their state flag. So I’ve been using that and that’s actually become more of a staple recently on BCT. I actually have had just a constant supply of tart cherry juice, and I use the from concentrate.

So I only have to take like one shot of it. I use an actual shot glass and have like. The small amount, because there was some confusion and people [00:41:00] don’t know how much to take. If you’re getting just the juice, the actual juice, then you have to drink a fair amount, like eight to 16 ounces or whatever. But if you get the concentrate, you can just literally take like a shot of it and that’s all you need.

So I get the concentrate and it’s more of a staple right now just because I’ve been taking it consistently while on BCD. So, Oh, They actually, you go cause my mind’s going to go on to detour. Well, I was just saying for those about the chocolate for Emily, I know she really likes, evolved dark chocolate, just cause it also doesn’t have that added sugar to it.

And bonus Jared, do you eat the ones that she buys with the nut butters in them? I don’t know. I’m sure I do. Do you not know? Well, yeah, I don’t know flavors when they didn’t go in my mouth. It’s just, Oh man. Okay. So you bite it. It’s like a Reese’s peanut butter cup, but like way less nut butter in it. And it’s either almond butter or hazelnut butter, and it’s really creamy and delicious and it doesn’t [00:42:00] have that added sugar, but it just gives you that hit if you need it.

I’m pretty sure she’s hiding. Because I was like, I know she doesn’t ring a bell at all. She is the one who done it. They’re going to have a long discussion after this. Oh, sorry. It was already kind of came up recently. We were at my parents’ house and we ate in the, my, my dad always has like a supply of really dark chocolate in his fridge.

And I was like, all right, I’m going to get a piece of dark chocolate. And then I was like, Oh yeah, we like don’t do dark chocolate anymore. So I don’t realize these things until they come up. And then I looked at her, but she kind of had a weird look on her face and it was more like you don’t do dark anymore.

And so I’m curious if there’s a hidden stash somewhere at my house. I actually just read it her out. I’m sorry. Where was the detour going? So it’s a doubly good that you brought up. The tart cherry juice, because it was actually going to be a part of, one of my updates, but I got so down the moving rabbit hole, I was actually been searching [00:43:00] for tartare juice here.

So also another exciting thing about moving is that you get to go and experience new grocery stores, which actually might be able to relate the other two. Don’t yeah, it’s fun. Anyway, I, every, I, it took me five grocery stores to find tart cherry juice here. It doesn’t exist. They have all these other.

Box juices and sugar juices and all these other crazy things. And then the very last one we went to, it was just a couple days ago. we went down on one of the aisles and I finally found it. It was in a random spot and I audibly like made a noise. And Liz jumped in was like, what the hell? Cause I found tart cherry juice.

I already ordered Amazon, someone Amazon because I was getting frustrated and I just wanted to talk cherry juice, but I found some and I got really excited, a little too excited. Well, I’ll wrap myself out on grocery shopping. this is a story Emily likes to tell to embarrass me. And I’m just going to tell it for everybody to hear.

Yeah. Cause if she ever comes on, she would end [00:44:00] up telling it at some point anyway. She, I, you know, I would occasionally go grocery shopping. It’s not like I never do it, but she would send me on like, Hey, we need this stuff, go get it. So I, I would do that. but we had moved recently and it was a new group, grocery store.

So I’m trying to, you know, set myself up for some excuses. Right. And so I go, and she, she gives me my list, and it wasn’t very long list. And then I get most everything. And then I come back and she’s like, You didn’t like, I, 100% needed butter. Like I’m trying to do a recipe and you didn’t get any butter.

And my response was, they didn’t have butter and she just stared at me. She’s like, you’re telling me that this grocery store does not sell butter. And I was like, yeah, I looked, they don’t have it. And so anyway, I walked the perimeter of the store. Where like dairy and stuff is, and they had milk, but there was no butter.

And so I was just like, that’s weird. My literal thought was this store doesn’t carry butter and that’s odd. And then [00:45:00] I went and checked out and left. Oh my gosh. It turns out there’s this huge butter and cheese section right in the middle of an aisle, close to the frozen food section that she then showed me.

The next time we went to the grocery store together. And now I know that all stores do sell butter and it’s not a common thing for a grocery store to not have a butter section. So what you have to do is say that this was in construction about a style. It wasn’t here. Yeah. Or there’s also, you could ask somebody, but that’s a joke, right?

Yeah. Men don’t do that. I’m not going to talk to somebody. Yeah. anyway, I do all the grocery shopping actually. Yup. I do mainly because do all of your grocery stores have butter? All the ones I’ve ever been to yet. If, if anybody finds a grocery store without butter, it would really give me some ammunition to fight back on the story at like family reunions and stuff.

So if anybody has that store out there, just let me know I’m going to scope them out for you. I can be like, it’s a thing. [00:46:00] See? You don’t have in Minnesota. Oh my goodness. Scott will go and grab groceries for me, but it’s way more. It’s way more work for me. Cause I have to send him a picture of the brand that I want or he’ll get like a random off-brand that has like random junk in it that I don’t want.

And so I ended up like sending him a text messages of like, Five different photos. I’m like, forget it. I’ll just go do it later. Like it just waiting for the hassle. It’s always a big deal when I have to go, because there’s that there’s constant communication. I’m like, they don’t have that thing. I do this a lot.

It’s not just butter. I’m like, they don’t have it. She’s like, yes, they have it. And so then I go find it and then. also, if she gives me a list, I’m like a robot, so I will get the first thing on the list. I’ll I will go to that thing. And then there’s the second thing on the list. I will walk across the grocery store, passing nine other items I could have picked up and I’ll get the second thing.

And I realized you can be good at it. And this is him good at it. She will, like, [00:47:00] she knows like, okay, she just kinda like sweeps the store once and then it’s over. And I’m like, I walked back and back and forth across this thing, like 19 times before it’s over. Cause I just list item one, item two, item three.

Don’t want to get confused jumping down the list, looking at it. Other things, just go down the list. So anyway, maybe, maybe I’m painting a good picture about why I don’t know what good staple non staple foods are or why I don’t do a lot of the grocery shopping. So anyway. Emily just needs to make your lists like in a row.

So you don’t do that. She has all kinds of fun. I would, I would do it. That’s true, but it gets produced and I’ll go down the flower aisle.

I wonder how many steps he’s going to get a good workout. Well, you guys want to talk Murph. Why not, I guess it’s a staple. It’s not a non staple.

Talked about this workout a lot. So I don’t know how much we have to say, but we will [00:48:00] because it’s programmed for this me yourself Saturday. I try to program Murph around Memorial day and around veterans day. So we’re getting closer to veterans day and that’s why, I have programmed Murph. And so Murph is.

four time run one mile, 100 pull-ups 200 push-ups 300 squats run one mile where best if you have it. And it’s in memory of Lieutenant Michael P. Murphy. And that’s the workout. What are the tips that you guys have? Well, first, well, he was a Navy seal. You have to mention that. Oh yeah. Capital letters.

Don’t forget that you have to it’s. Yeah. The inside work joke for all your folks that well, yeah, because, so, and I think we’ve mentioned it before, but I, I put on the YouTube video for this, someone corrected me and they were like, you didn’t say seal, he’s a seal. And if you’ve ever worked with a seal, which I have.

And if you’re like calling them a seal all the damn time, they’re gonna laugh at you. Yeah. Like you can call them [00:49:00] by their name, their rank. But if you’re like, Hey, Lieutenant Navy, seal Murphy, or they’re gonna be like, dude, who, what is wrong with you? So anyway, yeah, he wasn’t AB seal that that is very important designation, but I don’t mention it sometimes just because I was in the military and that’s not how things work.

It’s like calling Scott major pilot, Scott pigs, you just gotta, you gotta make sure you throw that in there. Air force aviator major. Okay. Got it. I got it all signed in there too. Yeah. Oh gosh. my tips for this are going to be a little different, so, Just a little hygiene. Well, not hygiene, but hold on.

can you let me finish? Oh my gosh. Shave your callouses is what I was going to say. Oh my goodness. You’ve got a lot of pull-ups. You’ve got a lot of grit stuff. Goodness gracious. make sure they’re. Down cause you could rip your hands. That’s [00:50:00] exactly how I ripped my hands is I just don’t take notice of my hands beforehand.

I just go. And, definitely then it, for a couple of days I can’t grab a barbell and then that sucks. So, make sure you take care of that. And then, We’ve always talked about the partitioned and non partitioned. And I say, that’s totally up to you. I would say the non partitioned is more a mental if, and if you want to go down that route, then do it that way.

But if you want to get like FaceTime PR, that kind of stuff, then definitely partition your reps. So that’s what I do tricks and yes, take a shower after cause you’re gonna be disgusting. So there you go. My tip is going to be super simple, super quick, super easy, really, at least for me. And that is to go back and listen to the Murph cast.

Cause there’s a bunch of yahoos that talk about Murphy. You stole Kyle’s. Okay. I can’t believe that I put that in my notes. Still stolen. I don’t read notes. The notes. Okay. We said ask the [00:51:00] Murph crew. Okay. I’m just saying, go listen to them. So you should probably tackle them too. They’re they’re mostly cool.

Okay. All right. Well, luckily I have something to say. Yeah. So I would say do some Murph practice on rest days leading up to Merv. So if there are pieces of the workout that, you know, you kind of struggle with. Do some practice on the days leading up to mercy. So, you know, on whatever your rest days are, for the week leading up to it, then do some more prep.

If you really suck at pull ups, then work on some pull ups, student doing a mom or something, you know, with some pull-up practice or you could actually. Go through, you know, a few rounds of the partitions that you’re going to do. So if you’re going to do the five, 10, 15, then just set a timer and do I dunno, do 10 rounds of that and just do the, the rounds of the five, 10, 15 partition, where you get in a rhythm of that, you can just kind of see what your rhythm looks like and what it takes to get to that pace and keep [00:52:00] it, and just prepare yourself for Murph.

That would be my tip would instead of just talking about the workout itself, like do some Murph practice before you get to it, it makes me miss the old, harder to kill days when we did Cindy on, for conditioning. Loved it, mental, mental games. One of our members when I repeated that in row. Yeah.

They’re like, what the heck? We’re doing the same thing.

Yeah. Murph tips for me. Yeah. I think I might be out of Murph shape. I really want to, I’m going to try this one as it comes up in the programming, because I just haven’t been doing a lot of pull-ups or. Pushups run will be good. The runs will be great. Squats, squats. I won’t even feel it will be the, it’ll just be the, and that’s, what’s funny about Murph.

Those are the things you lose the fastest, but they also come back pretty quickly. And, but I’m not going to be pro I’m not going to take Kyle’s advice. I’m just going to do it. And, it’ll probably be a little bit slow, but that’s, [00:53:00] that’s the, the truth of it is I think Kyle’s advice was actually really good.

And so I wanna hit on that. Is, I remember when Ashley, you came in town for Murph, Joe wasn’t there, it was, it was, CA can not Kevin. Kevin, is that your friend? Ben Ben and those yeah. Tonight. But I remember I did, I had finished my year of Murph, I think. And then you came around moral day. So I really hadn’t touched Murph since then.

I’m pretty sure that’s that was the, the flow of all this. And I decided to do kind of like what Kyle was saying. I was like, I’m just going to do some pull-ups to make sure I’m still good. Like, I was going to do a couple sets of 20 and. I remember for some reason I was like lowering myself, like kind of slowly as kipping on the way up.

But then I would like, basically do a negative on the way down. And then I couldn’t like open my arms and this is like, Three days leading up to Ashley, arriving in [00:54:00] us doing Murph. Anyway, don’t go too crazy, but the prep is the moral of the story there. And then other than that, my tips for this one is normally go fast and quit being a baby.

That’s it just don’t stop. Don’t chalk your hands just don’t stop. That’s my only thing, like see if you can go through the whole workout without stopping. If that means a slower or moderate pace, that’s fine. But see if you can just not stop. And then the last mile really is what are you made of? not a, Oh, I’m so tired.

I’m so tired. It’s been a lot of repetitions and it’s been hard. No. Run hard on the last mile and get to that little point in your brain where you start having some negative self-talk, that’s what you’re supposed to do on meet yourself Saturday workouts. Anyway. So that’s my tip run fast. Who saw that coming?

Not me. What are you talking about? Not Jared moon. I mean, you could partition on part of it. None of that really matters. And that’s a big reason I’ve been getting questions about, [00:55:00] are you going to do the Murph record? Cause I mentioned that I would like to do that and I’m going to kind of assess that.

Next year when we’re con including BCT, or at least we get to Europe because I should be in the best running shape of my entire life at that point. And that was the only thing that I felt that could hold me back from getting a faster Murph time was running. So if I get. Pull-ups and push-ups dialed in and my runs already on point, then my plan is I’m going to, I’m going to go for it.

And if I, maybe I don’t hit the 505 mile and I’m just like, you know what? You’re in really good running shape. Let’s turn all the efforts to try and get the fastest Murph, on record. So I’m still thinking about it, but the reason I’m not as motivated for it is because of it’s so ambiguous and it it’s started to frustrate me the more stuff the, it came out because.

Everyone has such an opinion about how you should do the workout. When, to me it’s, it feels pretty straightforward. like I, I basically have been training for a partitioned version of [00:56:00] this workout and I honestly, I mean, maybe right now, cause I haven’t been doing it, but at my peak, I don’t think anyone could have beaten my partition time period, unless you specifically train for it.

Like I did. And now everyone’s like, well, no, no, no, it has gotta be an partitioned. I’m like what? And now we’re comparing apples to oranges and it’s not even the same workout anymore. And that’s, that’s the frustration point. even though my on partitioned times are pretty fast as well. It’s just, it became really, ambiguous about what’s the record, what’s the standard and, and all that stuff.

And then apparently this Hunter guy has the record. It just because he says he does. Which I think is even more impressive and people agree. They’re like, Oh yeah, he, he said he was going to do it. He said he did it. And so he got it and I’m like completely unofficial, like there’s he did film it, which is that’s awesome.

Great. And the other only other recorded time we have, I guess, is, the CrossFit games. But if that’s how records are made, it’s just like, Oh no. I said I have the fastest, so I do. [00:57:00] Like, okay, great. And so that’s why I moved all my time and attention to this 505 mile because it’s not many people can do it and it’s completely unambiguous.

You either do it, or you do tangent. You can’t mention the Murph workout without getting me like heated in some way. It’s either someone comment somewhere or like, whatever. They’re just going slow. Yeah. It’s just, it’s going to happen your slow time. It’s going to be like 35 minutes. So maybe, yeah. I mean, we’ll see, I I’m, I, I do think I’m going to throw this one in, that means I’ll have to train seven days one week or this coming week, which should be fine.

That’d be fine. Try it. Let’s do it. We’ll see. Or the Jim’s situation here is can be kind of funny. My favorites, Marco, he’s got to like run out to the back and he like has to open all doors to then go run around. Like, it’s good. It’s going to be good. I would like to bring a pull-up bar to the track [00:58:00] if I do this one.

Hm. Most tracks have those. Oh, I guess it’s called track stone. High school track stone. Yeah, mine did go to the, how far is JRB Fort worth from you? Jared? I don’t know, 45 minutes. No, that is kind of, wow. That’s around the corner in Texas. Yeah. You’re not wrong. Basically. The grocery store. Well, I was going to say, I bet if you go there, there’s probably a track and there’s probably a pull-up bar there.

So you wouldn’t have to bring one with you. Yeah, it, Murph is super sketchy around here and there’s, there’s actually enough elevation to where it is going to affect my time. So I don’t really want to do here, but I could do it on the true form, which I probably in all honesty probably would, But it’s a little bit more unofficial at that point to me as well.

So anyway, true forms are for training. That’s it. All right. So that, that’s it guys. if you enjoy the podcast, that’s awesome. That means you like the community. You, [00:59:00] you, you like the community and if you want to be a part of the community, You need to join garage, the math that you can do that by going to  dot com, sign up for free trial, you will not only get started on the training.

You will get indoctrinated into the community and it can be a rough entry for some, but you’ll ultimately. Love it. So if you are on the fence or having joined now is a great time, let us help you push through the holidays where everyone else is slacking off, and we’re only getting more serious. And for those who are a part of the community, thank you so much for being a part.

Thanks for listening to the podcast and being consistent in your training. That’s it guys. That’s all for this one. Thanks for listening to the garage gym athlete podcast. Do you want to learn more? Go to garage, gym athlete.com. You can learn about our training. Let us send you a copy of our book, the garage gym athlete, or you can even get featured on the garage gym athlete podcast.

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