Warrior Fitness Talk: Is Protein Powder Good For You and Why Did Conor McGregor Gas Out?

Chris Albert 00:00:00 (link to this point)

What's going on, everybody? Welcome to the Warrior Soul podcast, and this is going to be the first ever episode of Warrior Health Talk. Now what is this? This is gonna be a weekly segment where my brother, Matt Cooper, and I get together and talk about the latest things in terms of health, fitness, and performance. And what we wanna do here is just to get you some good information.

This is information that you're not gonna get from, like, bodybuilding.com or some of the main fitness sites and things like that. What we wanna do is break the science down into simpler terms that you can understand, and we want to help you to take these things from theory to practice and to help to implement them in your own lives. Taking care of your body and your mind is the cheapest and most effective way of improving your life. And that's what we're about here on the Warrior Soul podcast is helping you to live your best life, helping all veterans, helping all patriots, anybody who is willing to listen to us. We wanna help you to live your best lives.

So before we get into this, I just wanna say a word about our sponsors, F Bomb Nutrition. They make these amazing portable packets of they're just starting in a lawnmower outside my window, so I'm gonna speak up a little bit. F bomb nutrition makes these amazing portable packets of good healthy fats. They've got some awesome coconut oil, MCT oil, olive oil, avocado oil, but they've also got these really delicious nut butters, macadamia nut and coconut butter. And they've got sea salt in there, and some of them have a little bit of chocolate, and they're so good.

Now it's really hard to do a ketogenic or paleo diet if you are constantly on the move, or if you're in the military and you're out in the field a lot, and or if you're working on a construction site, or you're you're out and about, you you don't you can't sit in an office and open up your jug of coconut oil and pour it over your food. These packets put access into your hands to good healthy fats whenever you want them to. When you whenever you want them, and they've got some really high quality stuff. So check them out at www.fatissmartfuel.com. And as always, this podcast is brought to you by Warrior Soul.

We make amazing clothing for veterans and patriots, and we provide information, tools, tactics, and products to help people to live their best lives. And so if you want to check us out, head over to www.warriorsoulagoge.com. That's a g o g e. And you'll find some amazing content to help you with your training, to help you with your nutrition, to help you with your productivity. You'll find all of our podcasts, all of our videos and some other amazing stuff up there in our Warrior Marketplace.

So check that out if you want. With that, let's get into this episode of Warrior Health Talk.

This is Chris Albert, I'm here to remind you of one thing. Someday, you're going to die. Now that's not some morbid statement or scary idea. It's solid fact. Your time here on this earth is limited.

You need to be reminded of this as much as possible for one simple reason, to live your best life while you can. This is the Warrior Soul podcast.

Matt, we have an action packed show today for everybody out there. What we're going to be talking about today are protein powders, what protein powders you should look for, what you should look for in your protein powders, and what protein powders could be the best for you and whether or not you should use protein powders for example, you know, that's a big thing people don't talk about. Some people talk about it, think Matt and I talk about it a lot, But do you even wanna use a protein powder or anything like that? We'll be getting into some of the dirty stuff behind the supplement industry because Matt was an industry insider, and we'll be talking about whey versus other types of protein. And then we wanna get a little bit into the McGregor fight with Mayweather and talk about why Conor McGregor Conor McGregor gassed.

Sorry. I can't talk today. So, Matt, let's lead it off, man. Do you take protein powder?

Matt Cooper 00:04:58 (link to this point)

Yes. But it's not what you think. I actually take a collagen protein powder. I do not and that comes, by the way, in small amounts. You're getting maybe six grams of protein in a scoop.

I do not take conventional protein powder and I do not take the protein powder that I use as a post workout.

Chris Albert 00:05:19 (link to this point)

Now I also take collagen and I just wrote an article about collagen, but and we'll get into that in a second. But why do you take it? Why would you take a protein powder in the first place?

Matt Cooper 00:05:35 (link to this point)

So why most people listening are probably taking a protein powder is for recovery, muscle growth, maybe fat loss or a meal replacement. And, you know, so their husband won't leave them. It's looked at as sort of a foundational supplement and that's why most people are gonna take a protein powder. Why I take the collagen protein is mainly for general health. It actually helps with anti aging, immune function.

Helps with bulletproofing my own joints ligaments things that are made out of collagen and it helps with hair skin and nails. Really not the conventional reason to take it.

Chris Albert 00:06:14 (link to this point)

Yeah. Yeah. And definitely wanna get into to why that is in a second. As far as whey protein, when we think of whey protein, that's probably the most popular protein out there. Are there any reasons why anybody would wanna take a whey protein?

I have a few in my mind, but what do you think?

Matt Cooper 00:06:36 (link to this point)

Sometimes if someone's maybe on a special diet like a hospital diet or where they can't eat solid foods or maybe they're vegan or maybe they're vegetarian. They want to get a protein source in. I'm not saying I am recommending these, but these are a few reasons why someone would want to. However, other than certain populations that can tolerate dairy a little better or the student athlete population, for those people I'll recommend a grass fed whey, I tend to not recommend taking protein powder.

Chris Albert 00:07:09 (link to this point)

Mhmm. Yeah. And and this is the thing for for those of you out there. The biggest reason why you would take a protein powder is not actually for the protein. You would take it because of the insulin spike.

The insulin spike that you would get during a post workout phase that would enable your cells to open up a little bit. And people don't realize this but protein powder, whey protein powder is actually highly insulinogenic, meaning it's going to cause a spike in your insulin levels. That's the hormone that comes out and that delivers nutrients throughout your body and that helps to keep your blood sugar at baseline or bring it back to baseline. But whey protein itself, I don't take much right now. I used to take quite a bit of it.

I would take like three, four shakes a day. I would I would have them on constant order from bodybuilding.com or some of the other supplement sites that were out there. And it's it's got some good things and bad things in it. It's got some awesome amino acids in it. A lot of whey protein has L glutamine in it, which is really helpful in rebuilding your intestinal lining after bouts of inflammation and it helps to keep those enterocytes, the places where you actually absorb nutrition in your intestines from becoming overly inflamed.

But the problem with whey protein as I see it is that one, a lot of people rely on it too heavily and two, there's a lot of kind of extra stuff that you can tend to get in whey protein that's not going to be really helpful for you. So if you're looking at actually taking a whey protein, the big things that that I recommend and and I know that Matt recommends are one, I would go for an isolate rather than going for another type of protein. And the reason why I'd say that is because you're going to want to get those other milk solids taken out of it. And number two, as Matt said, I would opt for a grass fed whey protein if you're going to take it. But understand that it's not just something that you're going to take that that that's just raising your protein levels.

The main reason why you would take something like this is to create an insulin spike. Do you have anything to say on that, Matt?

Matt Cooper 00:09:52 (link to this point)

Yeah, definitely. I would say, you you could also potentially get your insulin spike if you needed it for storage reasons from carbohydrates, you know. I think a lot of people, there's a concern with protein powder when it's dairy sourced that are you even going to absorb it honestly? Like how much of that protein is really going to be utilized versus how much of it's going to be deposited in your body at a cellular level? What remnants of it are going to remain in the gut.

And I think the main concerns, so I don't nerd out too much, are just is it going to cause GI distress? If you're someone who needs to not be if you're someone who needs to be on for some reason, like what you would call a low excitotoxin diet, meaning like if your if your nerves are very excitable and you want to kinda detox from that, getting off dairy and not doing it day to day is gonna be key for that. And that would apply to populations or people who have a hyperactive mind, difficulty focusing, people on the OCD, ADP, autism spectrum disorders. So I may not be speaking to everybody there, but it's worth mentioning. The other thing that I think is worth mentioning with the protein too is are you getting some harmful ingredients in it?

Chris Albert 00:11:10 (link to this point)

Mhmm. Yeah. And and so the I wanted to bring this up too because a lot of people think like, well, if I'm not gonna take whey protein, then what about some of the vegan and vegetarian options out there? And I've actually read that the I don't know if you know this to be true, and I I I don't have a scientific source to to put out there. I could find one and put it on the show notes.

But I've actually heard that a lot of the vegetarian and vegan protein powders that are out there actually have a higher level of metal contents.

Matt Cooper 00:11:41 (link to this point)

Yeah, I've heard that and I've also heard that they have a much higher probability of having like mycotoxins or potentially mold in them.

Chris Albert 00:11:51 (link to this point)

Yeah, and that's a hard thing to deal with and for the average person, this metal toxicity, you're not going to notice it right off the bat. It's probably not going to unless you're pregnant. If you are pregnant, one thing I've always done is is I've kept pregnant women away from any sort of vegetarian protein powders or things like that because of this metal toxicity. But the problem with this is that these metals tend to build up over time and in your system and what can happen in those cases?

Matt Cooper 00:12:27 (link to this point)

So what can happen in those cases is you're gonna have trouble thinking clearly, you're you're gonna have trouble focusing, some of your nerve function could get damaged and again you wouldn't notice that right away, it would be kind of a slow burn. In addition to that too, your hormonal issues can kind of, I would say get augmented as well. A lot of people will find like whether it's from protein powder or whether it's from toxic load from personal care items like soaps or deodorants, that you're going to absorb that through your skin or what you call transdermally. And at that point, you might cause a lot of estrogen fluctuations as well.

Chris Albert 00:13:08 (link to this point)

Yeah. And if you're taking something in that that is constantly putting you into an allergic state, that's also causing releases of cortisol, right? And if you're producing cortisol en masse on top of the other stresses that you're getting, that can also cause what they call a pregnenolone steal and people don't, when we think of testosterone, right, testosterone has different precursors. So you have DHEA, you have pregnenolone and pregnenolone is known as the mother of all hormones and it produces not only testosterone, but it also helps produce estrogen and it helps reduce cortisol. So if you begin overproducing cortisol, meaning your body's in a constant state of stress, it's in a constant state of fear, your pregnenolone supply can get depleted and that leads to more cortisol production and a drop in testosterone.

And a major reason why we see a lot of testosterone deficiencies actually has to do with chronic stress. Of course, there's other things like Leydig cell failure in the testicles and things like that. But we see a huge drop in testosterone because of chronic stress. And we think of stress as something like, okay, well my boss is constantly on me or I'm constantly worried about my relationship with my wife and things like that. But there's also a lot of different types of environmental stressors out there that can seriously impact your hormonal health in this way.

Matt Cooper 00:14:50 (link to this point)

Yeah, absolutely. And a lot of these are sort of silent killers that a lot of people don't know about. It's like a slow acting poison, you know what I mean?

Chris Albert 00:15:00 (link to this point)

Yeah, just kind of builds up in your system over time. So what when we think about protein powder, so you talked earlier about collagen protein as being a better way of going about things. What in your mind are any of the new collagen protein powders that are coming out, are they C from this type of metal toxicity?

Matt Cooper 00:15:24 (link to this point)

From what I've seen, yes. The caveat is that with them or any supplement, you want to make sure that on the label, there's some sort of, you know, I'm pointing at my coffee as an example, but see how there's like a certification for recycling right there? Mhmm. You wanna look for something like that that basically shows that the supplement has been regulated by a third party and then lab validated for safety, quality of sourcing and then also so that what's on the label actually is in there and validated. It's almost like how you would not eat at a restaurant that was failing its health inspections.

Chris Albert 00:16:01 (link to this point)

And would that come back on the certificate of analysis if there is a lot of metal toxicity in there?

Matt Cooper 00:16:07 (link to this point)

Yes. Absolutely. Those of you who have friends in the local science departments at local colleges, maybe you could send, you know, if you were really curious and really wanted to get nerdy with it, you could actually send off a small sample of your preferred protein powder and you could test that and they actually would send you back the results from the lot numbers. One thing that was cool when I was working in my time with nutrition by M2 or formerly Max Muscle, every single lot number could be sent into the company and then they would send you batch results from testing third party, which I thought was cool for a supplement company, especially one that's mainly in the fitness industry.

Chris Albert 00:16:47 (link to this point)

Yeah, and you want to look for supplement companies that'll provide you with the certificate of analysis if you ask about it too. I know that certain companies out there will definitely send you the certificate of analysis talking about what's in their product and and if they're particularly if they're a good company. Have you encountered a lot of companies like that?

Matt Cooper 00:17:08 (link to this point)

No. I would say by and large, probably 90% of the industry is bunk, and that's got a completely arbitrary number that I pulled out of my ass. But you basically wanna be a conspiracy theorist in a way, and I don't mean waste time, you know, coming up with these wild conjectures. I mean, you wanna, unfortunately, you wanna think guilty until proven innocent. And you really see proven innocence through the third party labeling, and that's about as good as you're gonna do since the government doesn't regulate these things.

And even if the government, you know, the FDA did, I wouldn't exactly trust it fully anyways because you never know if there's a corporate interest there.

Chris Albert 00:17:46 (link to this point)

Yeah. Yeah. You know, I think that there are there that when we're out there and we're consumers, right, and I think that the the tendency amongst most people is to look at who's using the product, right, and and to actually try to see what athletes are using the product, what what they're doing with it. And and the thing is, I that's the way I thought actually until I actually got into the fitness industry. And then I would go and I would visit pro bodybuilders.

And they'd have cabinets full, like in their attic, cabinets full of protein from the company that they were being sponsored by. And I'd be like, well, are you using any of that stuff? And they'd be like, fuck no. I'm not using this stuff. Hell no, I'm not using that stuff, I'm using other stuff.

But I keep the product on hand because they're a good sponsor and I tell everybody I'm using it. And that's pretty much the industry that exists out there. You can't just go off of who you think is using the product because you don't know who is actually using the product. And, know, if you want to look for for good open, I guess transparency in in what's in the product and its effectiveness for you. It's really hard to do that.

There's certain companies out there that I know are actually pretty decent. Know, we we I love Primal Kitchen and what Mark Sisson's done with with collagen fuel. I think that, you know, we've also got Thorne, Thorne nutraceuticals up there. They have some pretty transparent practices in what they're putting out. But by and large, you've got to be really careful about what you're putting in your body if you're going with a lot of these commercial supplements because these are things that can lead to some major impact, not necessarily when you're 18, 19 years old, but when you get up to be my age, 38 years old, you start to feel a lot of this stuff.

You start to feel the cognitive impact of those mycotoxins and you start to feel, you know, for me personally, the auto the autoimmune symptoms. If you've got an autoimmune disease in your, your, in your genetic makeup, you know, it makes these things a lot more likely to come out.

Matt Cooper 00:20:14 (link to this point)

Yeah, you definitely can find a lot of like these symptoms teased out over time. And the more in tune you are with your body, the better you're able to decipher it. You know, if you're taking protein powder, for example, and something as simple as chronic farting, I mean, it probably means that that's not a good sign as innocent as something like a fart could seem to be on paper. And then eventually, you know, you might find, okay, well now I'm getting a little bit more acne or wait, you know, I'm bloating. You know, there's some water retention there.

These are just some simple ways to without kind of doing under the hood self quantification like labs. These are some simple ways for you to test yourself.

Chris Albert 00:20:54 (link to this point)

Yeah. And you know, it's about understanding what those signs were because, know, back when I was a bodybuilder, I'd freaking, I'd be sitting there farting up a storm like, I and I'm not just talking about normal farting. I'm talking about, like, running to the bathroom, getting on the toilet, and having a fart that's so big it actually lifts you up the toilet seat, kind of freaking Impact fart. Fart. Yeah, dude.

Like, actual lift off. And like, and not to get too gross about things, but that's that's the kind of stuff that I was like, alright. Well, this is the price to pay for getting huge. This is the price to pay for putting on muscle and being athletic. And the thing is none of that's actually helping you.

So let's get into what actually is in collagen protein that can help you out. And do you necessarily need to take a collagen protein powder in order to get this stuff? Right? So as Matt said, collagen protein is probably the the most abundant protein in our bodies, right? It helps our skin, it helps our joints, but it also helps in healing and lining the intestinal tract. As I said before, in your intestinal lining, you have little spaces in there and these little spaces are where you start to absorb nutrition. Those are called enterocytes. And what happens there is if your body starts to become inflamed and your gut starts to become inflamed, the area around those enterocytes starts to swell up, and then because it swells up, then those openings start to spread out and things become very, very thin.

Now, your intestinal tract also contains your immune system. And if those sites become so thin that they become permeable and food particles actually start to get out in your immune system, that can lead to a whole host of really bad issues. They call it leaky gut syndrome, and that can lead your immune system to begin to overreact. And that's where you start to get things like IBS, IBD, other autoimmune problems, start to get neurological disorders. You can start to get brain fog.

It can seriously start to mess with your total body chronic inflammation, joint pain, all types of different things can happen from that. But the cool thing about collagen is that it's got a couple of different things in there that are really going to help your intestinal tract out. Two big amino acids found in abundance and that's one glycine. Glycine actually helps with stomach acid production. A lot of people think when they're thinking about stomach acid, they think, well, doesn't that lead to indigestion?

And normally, you know, a lot of people are kind of brainwashed into thinking that they need to take an antacid and all these types of things, but indigestion and GERD, they usually happen because you're not producing enough stomach acid. In number two, L glutamine, which like I said before is really helpful in rebuilding that lining in the gut. Matt, so when we think about these collagen protein powders, what are the best sources, or not the best sources, what are the best ways for people to take these?

Matt Cooper 00:24:26 (link to this point)

So I actually recommend taking it daily or almost daily, and I recommend them taking it with a meal. You really do not need to time it with a workout and you're looking at only doing, you know, in this case, like one to two scoops at a time. And if this are we putting up a video of this or just audio?

Chris Albert 00:24:45 (link to this point)

Oh, It's gonna be a video.

Matt Cooper 00:24:47 (link to this point)

If you want, I'll go grab a sample scoop size so people can see.

Chris Albert 00:24:50 (link to this point)

Yeah, dude. Absolutely.

Absolutely. Yeah. And you know, the thing is too, it's not just protein powder that you can get this from. A really big thing is also bone broth and we'll talk about how to make that in a second. We also got a really awesome recipe for bone broth up in the free cookbook that we put out with Warrior Soul, the Warrior Soul Keto Camp newsletter.

So if you want to check that out. So it's a real small scoop, right?

Matt Cooper 00:25:17 (link to this point)

Yeah, you can see, I mean, gram wise that is you know, the better part of seven grams, the scoop or size. Most protein powders are about 30 to 35 grams and functionally, if you're just doing like an actual level scoop, that's 15. So, well, I mean, this is like maybe two to three tablespoons basically. And this is one of the brands that I like, you know, no vested interest, CollagenMD.

Chris Albert 00:25:45 (link to this point)

Oh, nice.

Matt Cooper 00:25:45 (link to this point)

Type one I also am a big fan of, and again, no vested interest, Great Lakes Collagen Hydrolysate. And this is something where if you wanted to basically get hooked up with this or any other supplements we're talking about today, you can actually email coupe,coop,@thenumber12AMlabs.com. After this, again, that's coupe@12AMlabs.com, and we can give you a personalized health and fitness consult with supplement recommendations. And if you do that, you'll get all your supplements even below Amazon pricing.

Chris Albert 00:26:16 (link to this point)

Yeah, we can get that up on the on the show notes too. You know, and so we have collagen protein powders that you can take. You can take collagen. There's other sources out there of collagen as well. And and one of the biggest ones is bone broth.

And and like I said, we have a recipe for it in the free cookbook that we give away with the Warrior Soul newsletter. But you know, if you're really thinking about just getting down and dirty with it, you basically take either a whole chicken carcass or you get some beef bones, beef marrow bones. You stick those into a crock pot, slice up some onions, some carrots, some celery, You stick those in there as well. And then you cook it for twelve to fifteen hours and afterwards you get all that awesome collagen that was in those bones that seeps into the broth. And I like to make a pot of that each week.

I've also been getting these portable packages of bone broth from Kettle and Fire. Those are a little bit more expensive. But basically what I'll do is if I'm I'm pressed for time or something like that, and I haven't made my own bone broth, what I'll do is I'll just take some some bone broth. I'll stick it into a coffee cup and I'll sit here in the morning while I'm doing my writing or if I'm doing some work, you know, sip on that bone broth. And that really, really helps if you're following any of the gut health diets, you know, bone broth is a really big staple for them.

So really great source of collagen there. Now for those of you out, because there's a lot of people out there who are veterans, they're either in the military serving actively right now, or they're getting into their post military lives. And you know, you've been beating your body up. If you're an infantryman in the Marine Corps or the Army, you're constantly beating your body up. You're constantly messing with your body as far as the joints, as far as like your gut health even because you're sticking MREs into your system.

Those are really, really hard to digest. And you know, by the end of all that, can end up in some serious, serious with some serious health issues. And you know, what we're seeing with the veteran community these days, and we're looking at the stats, you know, one in four veterans who is admitted to the VA suffers from diabetes, meaning that they have, they're insulin resistant, they're not able to to process carbohydrate properly. We see so many people with bad backs, with bad joints, not able to walk and they're only in their mid thirties. So for those of you who are still serving and those of you who are just getting out, bone broth and collagen are probably phenomenal sources for you to really help you to recover from the impact that you've been experiencing on your bodies.

And they're they're they're actually really, really tasty. You know, I bone broth, love I love drinking bone broth. So that's a that's a big thing that you guys can do. There's other collagen protein bars out there. Have you had any experience with those, Matt?

Matt Cooper 00:29:47 (link to this point)

Yeah. Again, no vested interest, but I'm a huge fan of the Bulletproof bars and Mark Sisson's Primal Blueprint bars. To me, the Bulletproof bars are the best tasting bar on the market. They almost taste like a melted, half melted ice cream bar and great quality collagen in both cases. You know, you're using the collagen actually from the supplement. It's not like traditional protein bars that are like whey based where the protein source that you're getting is probably about the cheapest non adjustable protein possible. One company that I'm thinking of rhymes with West and they're very popular. So yeah, great quality there.

You know, it's it's a little bit more costly per serving, but if, you know, if you wanna kill two birds with one stone and you like having the snack in there, want more fiber, and maybe prefer eating something to taking a shake, you could just do that as your collagen source for protein. You know, let's not I don't wanna outsmart I I don't want us to outsmart ourselves either. Next time, you know, if you're eating some free range chicken thigh like that chewy part, know, go ahead and eat that. It's good for you.

Chris Albert 00:30:55 (link to this point)

Yeah, if you're if you're going to I love pho, right? There you go. Noodles. And so there's they make it in this awesome broth. But if you're going to get pho, the best part of it is the ligaments and the tendons that they put in with the meat. And I know a lot of people think that's gross, but they actually taste pretty good.

The texture really isn't that bad. And those are absolutely phenomenal for you. The little, the nasty bits that we don't eat anymore. And that's a, that's another big thing to bring up. You know, I come from an Italian background.

My family was immigrants. We always ate things like organ meats and we would eat things like cartilage, would eat things, break the bone apart and suck the marrow out from the inside of it. You don't see people do that anymore. We're in the the fillet era, I guess you can say, where people don't like bones with their meat. They don't like, they just want everything to be easy sliced, easy to chew.

But if you go to other countries, people actually eat the marrow, they actually eat the cartilage and that's so helpful for you as far as getting a good source of collagen that's going to help your skin, help your gut, help your joints, and help you to be an overall healthier person. So those are definitely things that I recommend. And back to the bars, I really do, I think that that both the Bulletproof and the Primal Kitchen are tasty. I like that Bulletproof doesn't have nuts in it. The one thing I don't like about the Primal Kitchen bars are that they have have so many nuts and for someone like me with digestive issues, they can they can screw me up pretty bad.

So as far as everything goes, so just to recap, we talked about protein powder, we talked about whey, we talked about vegetable protein sources, and we talked about collagen protein. Now I want to move on to to an article that Matt just put out about the McGregor Mayweather fight. McGregor gassed pretty bad. And and not to take nothing away from him, I think he did awesome. I think that he came out strong.

He did better than I thought he was gonna do. And I admire him so much as an athlete, but he also seemed to gas toward the end of the fight and seemed like he lost that energy. He wasn't carrying the coordination that he had before. So, Matt, you just wrote an article on this. And what's the misconceptions that people have about why McGregor gassed?

And what are your takeaways from the fight?

Matt Cooper 00:33:41 (link to this point)

First thing first, I just wanna say it was a good fight. I actually thought that that fight was better than a lot of the boxing opponents Mayweather's had.

Chris Albert 00:33:47 (link to this point)

Yep. Big time.

Matt Cooper 00:33:49 (link to this point)

I mean granted his forties coming off of a two year layaway but still I mean even with that, you know, again the experience level, you know, you're facing someone who has experience in combat sports but zero in boxing. You know, think both camps walked away from it looking good. You know, Floyd is 50 and o. Afterwards, they were both really respectful and then you have McGregor who, yeah, no one can really criticize him in that fight really for for stepping up and and let's be honest too, like, let's just give someone props for making a big time dent in the universe.

Chris Albert 00:34:23 (link to this point)

Absolutely. 100%. I think that's he did something that nobody else would have tried, nobody else would have would have ever thought to do. You know, and he's got balls. He's got big ass balls, so.

Matt Cooper 00:34:38 (link to this point)

Yeah, I mean, you know, I would get in the ring with Mayweather for that amount of money. I don't really care if he tees off on my nuts for a whole round. Like, I think there's a lot of people like that, but to do it to the degree that McGregor did it, taking it seriously and at that level of achieving what he achieved and hanging in there, yeah, props, you know. I think The Rock said it best, you know, he said, you know, just gotta give credit to someone making a big time dent in the universe, you know. He's another example of that who sort of has crossed over into a lot of mediums and done some things.

So the big misconception though is everybody afterwards was saying he gassed, which is true. But they were saying, oh, he has bad cardio. And for someone who in MMA, excuse me, someone who's a top level athlete in a sport that involves like an aerobic base, you know, you might not be a triathlete but his aerobic system or what most people call cardio or the cardiac system is fine. You know, if he was to go out and then run miles, he would be just fine. But when you look at MMA, you're looking at a sport that requires a lot of muscular endurance because what is MMA?

It's a series of very lightning fast explosive power movements, meaning velocity, not power as in like, oh, it's strength. Like, I mean, literally the definition of power. So not only moving, you know, your force, but moving it fast, right? So essentially it's a lot of those movements spread out over a period of time. So really that is a system I felt that could have been a major limiting factor.

And so what I did was I actually broke it down and said, all right, well what goes into performing optimally and why would an athlete actually potentially break down? And so there's actually a video, perhaps we can link to it in the show notes that I did that literally talks about, I think just about every system you could think of other than I maybe skipped over one or two, why someone would, in his position, gas in a fight like that and how it probably has nothing to do with his aerobic system.

Chris Albert 00:36:44 (link to this point)

That's that's very true. I think that, you know, a lot of people don't understand this and and getting into a ring and and and actually facing combat with another person who, you know, any of you who've ever been high school wrestlers and any of you who do jiu-jitsu, it's a very, very different state than than going outside and running or or doing Tabata exercises even. It's it's it's active muscular stress from the beginning. Like when you're rolling with somebody, when you're grappling with somebody, it's stress from the beginning. Boxing is a little bit different because you're constantly out of protection, you're constantly trying to jab jab, constantly constantly trying to to to outwit your opponent at the same time as as as hate them.

But I think that, you know, this is a big testament to specificity in training. Right?

Matt Cooper 00:37:51 (link to this point)

Yep.

Chris Albert 00:37:52 (link to this point)

When Absolutely.

You're talking about things that that and whether or not they translate, yeah, sure, go out for your run. Go out go out and do that. But is that going to to to be specific in preparing you for what you're training for at the end of the day? And I think that there's always been this emphasis in certain sports that say, you know, you have to go out and you have to do a five mile run every single day, then you come back and you you have to hit the bag for five hours and do that, and then you you spar a little bit and things like that. But I think the thing is, when we're talking about training for something like this, there has to be specificity.

You have to have an opponent that you're gonna be facing in the gym that's gonna provide that that type of resistance for you that you're gonna be facing out there. The same thing goes for you guys out there who may be training to go into the military or who are trying to get better at your jobs in the military. Running in shorts and a t shirt is not going to prepare you for that 20 mile hump with a 100 pounds on your back. The only thing that's going to prepare you for that is actually doing loaded carries and and doing and marches in full load. The thing you have to worry about in those situations though is, are you overtraining and are you overtaxing your central nervous system?

And is that causing a negative effect on on anything that you're doing? And Matt, you know, when we're talking about stuff like this, what and we're talking about training frequency. In your mind, knowing what we know now, what types of training frequency would you recommend for for for something like that?

Matt Cooper 00:39:45 (link to this point)

So training frequency, you're saying for aerobics or are you saying for

Chris Albert 00:39:50 (link to this point)

For something like this, where we're talking about something that that that has such training specificity required.

Matt Cooper 00:39:58 (link to this point)

Yeah. So let me just show you something, you and everyone at home. See what this

Chris Albert 00:40:03 (link to this point)

see this? You've solved a Rubik's cube.

Matt Cooper 00:40:08 (link to this point)

So I'm using this as a metaphor.

Chris Albert 00:40:10 (link to this point)

Okay. Gotcha.

Matt Cooper 00:40:11 (link to this point)

So I'll let you guys wonder whether I solve this or whether this is just bought out of the package. I solved it, maybe. But actually it's a gift from my girlfriend which is very nice of her but I'm using it because with MMA or CrossFit, from a strength and conditioning perspective, my friend Aaron Davis of Train Adaptive all likened it to a Rubik's cube. And I love that because here you have two rare sports where more so than any other sports, you're using a crossover of different systems of aerobic system. You need maximal strength, so how much weight literally can you just get up.

You need speed strength, right? So I'm gonna throw a right across. How fast can I throw that and with how much force at the same time? You need just general speed. You actually need your your sprint system, you know, your your phosphagen system because, you know, you're you're blitzing someone.

And in addition to that, you know, you're you're using a basically, I should say, like a a muscular endurance. You're using a variety of systems. And so it's almost like a Rubik's cube. Like, how do you program that? Because since you need all of these things at one time, you can't do the typical NSCA, CSCS or NASM year long program where you're like periodizing someone for a year because oftentimes with fighters or people you're getting them, oh, I have eight weeks, I have twelve weeks, if you're lucky sixteen weeks.

How do I just take what's already there and instead of abandon, I need to adapt? Okay, well this guy's got a great aerobic base so we can focus a little bit less on that but guess what, he's weak as fuck. We're, you So know, if he's like a submission guy, he's gonna need to make sure that he has that maximal strength. So we need to shore up those strength deficits. Whereas if he's a guy who's maybe strong and has good cardio, but he has like no speed in his punches or anything like that, we need to maybe have him lay off some of the heavier weight lifting and do stuff that's maybe gonna more train his, you know, his motor skills and his coordination and get that back.

So I guess what I'm saying is it's gonna depend on where they're at, but for aerobics really like if they're already doing MMA practice, they're gonna get a lot of that cardio training there. So I really think maybe just doing, you know, two to three days of strength training per week in that case, they're already doing probably three to five MMA sessions. And then on top of that, you're figuring they're maybe doing a couple aerobic sessions as well. It's really a careful balance.

Chris Albert 00:42:47 (link to this point)

Mhmm. So do you think it goes back to like Zatsiorsky and and and the getting your conditioning from the sport you're practicing while focusing on strength? You think that's the main thing?

Matt Cooper 00:43:07 (link to this point)

I think so. I think that's the main thing and what I like to do with people is maybe occasionally you kind of overreach them a little bit. Maybe have somebody do like a complex and then just tax the shit out of their nervous system and then have them spar to kind of have them feel what that feels like. Maybe have them do a simulation of you know a true five round with maybe more intense sparring here and there. Have them overreach a little bit, but by and large, you're right.

I think specificity of training for conditioning is best. And then if I wanna dial up their aerobic system a little more, I'll actually have them hop on the Concept2 rowing machine, which I think that's the best piece of, cardio equipment there is. And it's such a big hit on the nervous system, I may only need like twenty minutes with them to accomplish what I need to accomplish. Big time challenge for everybody at home who wants to just get a really big aerobic system and props to Nick Corson, one of my mentors for this as well is stay on the rower for twenty minutes and at the end of that, I want you to try to have the rower read as close to 350 calories as possible.

Chris Albert 00:44:12 (link to this point)

That's brutal.

Matt Cooper 00:44:13 (link to this point)

It's not because the calories are necessarily accurate. It's because you have to keep a high fucking intensity to get

Chris Albert 00:44:18 (link to this point)

Yeah. That's I've rode for calories before and that's pretty brutal. You feel like ass after that. And it's that's something that's that's pretty crazy.

Matt Cooper 00:44:31 (link to this point)

Yeah.

Chris Albert 00:44:32 (link to this point)

I tend to I tend to opt for complexes and not just barbell complexes, but when I'm talking about complexes guys, I'm talking about, you know, doing one exercises back to back to back with a specific implement. So I'll do barbell complexes in a typical barbell complex will be like a squat clean to a front squat to an overhead press to a back squat and then back over into bringing the barbell to your waist. And that's what you call a bear complex. But I'll also do them with sandbags and I'll do them with kettlebells, and I'll do them with things like that. And I find that that translates really well to having more endurance during jiu-jitsu practice, because it adds this kind of strength endurance element to it.

And I can redline quite a bit doing complex. I mean, I've been more tired doing complexes than I've been doing, you know, typical CrossFit WODs and things like that.

Matt Cooper 00:45:32 (link to this point)

Yeah, yeah, absolutely. And I think it also again, if you if you dial in what the movements are, you can actually get some sports specific things on there. You know, you can use a sandbag like a suplex, if you will. Yeah. If you actually have suplex bags too, you can do some body weight stuff, you know, that might mimic sprawling, things like that too.

But, yeah, there there's just a lot to it. And so what you wanna do is, like, take someone from their get go and then you wanna look at them and say, alright. Well, do they have any strength deficits? Meaning, can they just lift maximal loads to a certain threshold that they get to go there? You know, is is their aerobic system a limiting factor?

Okay. Or or is it strength endurance? And you also need to look at their game too. Know what I mean? I'll give you an example.

If you're someone like Conor McGregor, who's sort of a a rangy striker, who has some ground skills, that's gonna be a different game than if you're working with a heavyweight like Alistair Overeem, who likes to kind of, like, use his length at a distance to hurt you and then likes to get in close when, he's opportunistic, getting close when he can, pin you against the fence, and then kind of brutalize you from the clinch. So you need to look at someone's game too, and I think that's why in MMA, it's a whole another whole another a ballgame. And so I think you kinda need to make sure you're developing all of these systems at one time and maybe just oscillating more to strength for a period, aerobics, depending on what's needed, and then make sure you still have elements of the others in there.

Chris Albert 00:47:00 (link to this point)

I think you also have to look at the specificity of the strength program as well, and the types of exercises you're utilizing. You know, for example, a lot of people utilize the back squat, which is a phenomenal exercise, but does that translate as well as like a front squat or an overhead squat is going to? What about a zercher squat? You know, the different types of variations that you can do. And I think that if you're going to periodize over that period, I think you should periodize with the variations in in those base strength movements that you're doing, you know, and a lot like what Louie Simmons out of Westside Barbell would do, you know, switch up between utilizing a back squat or a front squat every couple of weeks and switching those workouts up to ensure that you don't have any basic holes in your strength.

Matt Cooper 00:47:56 (link to this point)

Yeah, yeah, absolutely. And and speaking of that, I think it might be a good time to pivot to just list off a few different systems to look at when an athlete like Conor McGregor gases.

Chris Albert 00:48:07 (link to this point)

Mhmm.

Matt Cooper 00:48:08 (link to this point)

If that's alright with you.

Chris Albert 00:48:09 (link to this point)

Yeah. Let's go, man.

Matt Cooper 00:48:10 (link to this point)

So Joe Rogan talked about a few of them. I'll mention that as well. There's always a chance with any athlete coming into a sport that they may be over over prepare a little bit and their immune system's compromised and they get a little bit ill, even if it's just something simple like a mild cold. Right? So I think that's a factor that gets overlooked a lot.

Another one too is allostatic overload. So what is your life load like? And this one no one talks about. It's like what we all know Conor McGregor is an entrepreneur. He's not just a fighter.

He's an entrepreneur. He's promoting his own like fitness cardio system now. Really Conor McGregor has become like The Rock in a way. He is his own brand and it stretches in a lot of areas. So when it comes to meetings, keeping up appearances and all of that, like how much of that took a toll on him and how much was he stressed about all of that too and was something going on in his personal life?

Chris Albert 00:49:05 (link to this point)

Yeah, dude. All of that takes a toll, and people don't realize that if you are stressed in your personal life, if you are having a crazy time at work, if you are also expecting to roll jiu-jitsu and kill everybody in in in in tap people, then, you know, your system overloads. Your your brain can only handle so much. And and you have to remember that that's the real nerve center up there. And in your hormones, I mean, they can definitely be sent into haywire through a couple of different pathways.

Matt Cooper 00:49:42 (link to this point)

Yeah, absolutely. So I think that, you know, basically there's, I put a little graph on there, but it's essentially like there's feedback mechanisms too, And part of that is that downstream from this, you'll have a deficit in your neurotransmitters like dopamine, serotonin, acetylcholine, things like that, aka elements of who we are as people. And a lot of people like, you'll see it, so they're preparing for a big thing, like a big work event or an athletic event, they almost feel like they're not themselves and they can't wait for the event to be over later on. It's because they've been overreaching for so much, whether it's well it can happen through just overtraining, we'll get to that in a sec though, or whether it's for this allostatic overload that they feel less like themselves because literally there's less neurochemistry to go around because if you're that stressed, your body's allocating all of that energy towards that fight or flight response.

Chris Albert 00:50:35 (link to this point)

Yeah, I've definitely been there. I've definitely been there with everything we do with business, with podcast, everything I do with training. I have definitely been there and I've definitely been in situations where I'm saying something, but it's not really me saying it. And it's not, you know, I'll start to stumble over my words. I'll start to, you know, react with fear out of nowhere.

And and those things have happened to me. And and what Matt's saying is definitely something that I think happens to a lot of people on a regular basis. Basis.

Matt Cooper 00:51:12 (link to this point)

Yeah. Athletes or professionals, you know? I also think we covered it a little bit, but muscular endurance, like, I've just seen so much bad strength and conditioning at the highest level. I don't know Conor's coach or what he does, so I'm not saying this is the case, but you have to wonder like how did he, you know, they dial him in. Did they just say, I'll go on a run and call it good, you know, for cardio?

Like is, is that, was that their main source of cardio? Or did they actually try to target muscular endurance and then make sure that, you know, in his muscles they were able to actually go at it for prolonged periods of time? So moving on, I also think that the motor skill side of things too, you know what I mean? Like he hasn't had to do a pure boxing match for that long. Then also, was there like a sensory motor limitation there because he's used to a similar sport?

And I mentioned this in the video. It's not like you told LeBron James or Steph Curry to go out and hit a home run. They might think about it because they're not used to it and so they might in that way psych themselves out, but it's not a similar sport at all. So there's not gonna be a carryover issue, but, you know, was there a chance that McGregor's, like, was kind of, like, maybe reacting and almost twitching his hips like he was about to check a leg kick or look out for a takedown? Because, you know, he obviously has boxed before, but he's never been, like, with the day of competition nerves in a situation where he's pure boxing.

So was there any limiting factors there where he was like wondering like, oh, shit, this is, you know, instinctive defenses, like where he's normally trained to not even consciously react to block a legging kick or to look out for a takedown or look out for a body kick. And I think that that is something no one's really looked at too, and and that can kinda, you know, tax someone as well.

Chris Albert 00:52:59 (link to this point)

Well, we did see those hammer fist quite a bit. You know, and every time every time Mayweather would turn or anything like that, it seemed like McGregor was almost automatically going to a hammer fist.

Matt Cooper 00:53:13 (link to this point)

Yeah.

Chris Albert 00:53:13 (link to this point)

You know, it definitely speaks to your argument, I think.

Matt Cooper 00:53:18 (link to this point)

Yeah, absolutely. I also think too, again, one as well is the overtraining factor. And so just like with allostatic overload, if you find someone has been overtraining for a while, it's not dissimilar to if the body was actually going under an attack. And so if you look at what you call autonomics, or basically different states of your nervous system, you have sympathetic or a stress response. That's what happens when you're literally stressed, running from an attacker, bears chasing you, or you're working out.

So there are good uses for it, right, if you're getting attacked or when you actually need a good stress like during training. But you wanna make sure that you can detox from that and most of the time you're in this parasympathetic state, which is where you're more just relaxed breathing and paying attention to the world around you. So if you're always overtraining, your body is shifted more into that stress response state and so if all of your resources there are allocated towards that stress response and defense, there's a good chance that you're gonna have downstream issues from that such as, you know, less requisite hormone production. Maybe something as simple as your muscles aren't getting a chance to recover adequately. And eventually at the very tip of that iceberg, you'll find, or I guess it shouldn't be bottom, eventually at the, you know, the furthest stream, furthest puddle is going to be not enough, again, neurochemistry, dopamine, serotonin, elements of who we are left over for you to actually allocate that for yourself. So I think that there's always a chance with MMA and any big time athletic event that you over prepare and no one really like looked at that. And I'll give you an example. Chris and I actually did a reading on a device called an Omegawave and that actually is something that can measure states of your nervous system and cardiac system.

Is there, I don't know if you still have that video but that might be helpful to post.

Chris Albert 00:55:07 (link to this point)

Yeah, I'll post that in the show notes actually.

Matt Cooper 00:55:10 (link to this point)

Yeah. Yeah. We could share it separately and in the show notes, but anything to add to overtraining?

Chris Albert 00:55:16 (link to this point)

Yeah. Everybody a few years ago, you know, you're you're a trainer at Metroflex right now. I worked at Metroflex for years and founded the place along with Eddie. And I one of the worst things I think that ever came out of it was the idea, and I don't think that this is what CT or Mike or anybody was saying in the first place was, but that was that overtraining doesn't exist. And what I think they were talking about was looking at overtraining in in in a completely different capacity, but I think that if you are somebody who is who has an active lifestyle, who is constantly on the go, if you're constantly working, if you're constantly trying to to, you know, put things out in this world, and that's understandable.

And I believe in this. And I believe in in in trying to make your life as better as possible or as good as possible. And I I believe in trying to ensure that that you are putting things out in the world. But I think that the problem is that a lot of us are expecting too much of ourselves. And that at some point in the whole chain of things from our brain to our bodies, something's going to break down.

And that could be your hormones, that could be your intestinal health, it could be your joints. But in that whole chain of events that happens because of the constant stress of your body, something's gonna break down. And I can't say what that is and I can't say, you know, what it might be for you. I know what it's been for me. It's been my gut health.

It's been ulcerative colitis flare ups. It's been, you know, not being able to focus and concentrate on different types of things. It's been jumbling my words during this podcast. But, you know, I and honestly, I think I can feel it right now at this moment. At some point

Matt Cooper 00:57:30 (link to this point)

The words are there but they can't come out.

Chris Albert 00:57:32 (link to this point)

Right. Right. And at some point you're giving something up. And I think that, you know, what you have to tell yourself is a couple of different things. Number one, you've got time.

Right? Most of the people listening to this podcast are not pro fighters. Most of the people are who are listening to this podcast are veterans or service members. Right? And so what I would say to you is that the primary concern is not performing when you're in garrison.

It's not performing when you're in training. The primary concern is when you're out there in combat, and and you're actually dealing with things and you're actually dealing with real life situations. I think that what you need to do and and and is is really take care of yourself through nutrition, through supplementation and ensuring that you are protecting yourself from all the things that are coming up. Because when you're on a work up, for example, with the military, you you don't have time not to train. You can't not train.

You know, you've got to you've got to train. But but you have to make sure that you're getting those base nutrients in because the MREs aren't gonna do it for you. So, you know, including B supplements like omega-three fatty acids in there that are going to help you to reduce total body chronic inflammation, including, you know, base nutrients in there, you know, from from like a greens drink or something like that. Doing those little things could actually help you with with greater longevity. And I think I was just all over the place on that question.

Matt Cooper 00:59:23 (link to this point)

Yeah, but you know, the various bases needed to be covered. But no, I hear you and you know, ultimately I think not being able to show up as yourself in your own life day to day is the biggest thing you're robbing yourself of. More than performance, more than any facet of health, although that's up there. So something to pay attention to when you're overreaching, whether it's in the gym or in the life. Now, a couple other things I wanted to talk about real simple here, respiratory limitation.

It looked like he was breathing kind of funky to me. I think he could have benefited from doing some of that Brian McKenzie work where you're doing some cadence breathing in your nose. And then also just diaphragm breathing, simple diaphragm breathing. Like he didn't look like he was breathing into his belly to me. Looked like shallow chest breathing.

It looked like it was like, you know, mouth open, kind of like half nasal, half otherwise, you know, compromising the immune system, everything. Definitely a respiratory limitation there. Some of that breathing cadence work could have helped. I definitely think doing a training mask could have helped too. And as Brian McKenzie would say, not because it at all mimics altitude, but because it actually can coordinate your breathing and thus also activate your nervous system a little bit better.

So food for thought there. In addition, we've got to talk about circadian imbalance. Did he he might actually live in Las Vegas, I'm not sure. He probably has more than one house, but did he travel and not have a big turnaround time? Did he get used to his new sleep cycles?

Because Robb Wolf actually talked about this on the Joe Rogan podcast way back when, but and there's a lot more research on it now for chronobiology and that's that you'll see these fighters who come over from different parts of the world or even different states and then they they basically their performance is compromised when they're actually fighting because their body's not used to the new sleep system, meaning sleep cycle, in the new time zone. So it's big when you see the Asian fighters come over from Japan. So in addition to that, so we don't know that. Another thing too is lactate threshold. So if you look at the old like the triphasic training Cal Dietz kind of stuff, he talks about this a lot, but what is his lactate load tolerance like?

Like is he training in such a way to actually train his ability to tolerate high amounts of lactic acid in his body and then still perform through that? So another thing we don't really know about. Another big one too is diet. You know, was he eating a diet that maybe detrained his ability to do one thing or another? And by that I mean, if he was eating meals too frequently and maybe eating just an abundance of carbohydrates, even if he might need a higher carb diet at periods during training camp and even though maybe eating a little bit more often could be okay for performance during training camp, the rest of the year.

You know, is he training his body to use his, like, own existing fat for energy? Because again, MMA, with all sports, there's an overlap, but especially with MMA, you're using different energy systems at the same time. So how well was he not only developing those through training, but also through nutrition?

Chris Albert 01:02:41 (link to this point)

Yeah. That's definitely a case. And and, you know, it's it's hard to say that though, because, you you know, unless you actually know what kind of blood work he's got going for him, what types of deficiencies he might have and things like that, it's hard to say what could be causing that. And a lot of people would like to point and say, oh, well, if he tried the ketogenic diet or if he tried this diet or if he tried that diet, he might not guess how. But again, don't know his his internal body chemistry and we don't know what he's working with.

Matt Cooper 01:03:14 (link to this point)

Yeah. Yeah. Exactly. And and we won't know, to be honest with you. We really won't know.

We'll look at his his meals and we can deduce a lot from that, but we really don't know if he has the mineral deficit somewhere.

Chris Albert 01:03:26 (link to this point)

Mhmm. Yeah. Exactly.

Matt Cooper 01:03:28 (link to this point)

So I hope that, you know, again, just painted a picture not only of why he might have gassed, but for you. Like, why not you personally, Chris, but everybody home. Why is your performance up or why you maybe not feeling like yourself? Why are you not getting the results that you think you should get in spite of all of this effort? Right?

So these are just different trees to bark out to optimize to fuel your own performance. And I hope that I kind of inspired some thought there and just tried to start a discussion.

Chris Albert 01:03:58 (link to this point)

That's awesome. And we'll we'll include a link to the article in the show notes. And that's very true. You know, I think that so many people out there, they're concerned with going to the gym, with following a particular kind of diet or anything like that. But what few people realize is that the work you put in in the gym, it's not gonna be effective if there's some sort of broken chain in your body.

And it could actually be detrimental to you if there's a broken pathway or one of these vital processes that keeps you you is is screwed up. And then the other thing is this, rather than being concerned with what kind of diet you're following, you know, whether it's ketogenic, whether it's bodybuilding, whether it's anything, be more concerned about the actual nutrients you're putting into your body and whether or not they're digestible and whether or not you can utilize them. And that's something I always say. Of course, Matt and I talk about the ketogenic diet all the time. Run a freaking course called Warrior Soul Keto Camp for God's sakes.

But the keto diet might not be what works for you. And even if you are following a keto diet, if it's not nutrient dense and it's not digestible, then you're going be running into problems. So keep those things in mind. And then I think we've covered over an hour right now, brother. So time to sign off.

Matt Cooper 01:05:28 (link to this point)

I want to recap, though, just so people can know. So real quick, we'll put up the link to the Conor McGregor video if you wanna watch it. And then if you have any questions, just go ahead and comment on the YouTube video itself or you can email info@warriorsoulapparel.com if you wanna ask Chris anything. You wanna ask me anything? It's gonna be coup,coop,@12AMlabs.com.

That's the number twelve AM labs dot com. We're also gonna put up a link to, the, for the supplements as well. You want us to review your supplements to see if they're fake or they're not fake, if you're even taking the right stuff, or maybe you should be, like, eliminating something, taking something. Same thing, free consult. Hit up coop @12AMlabs.com.

I'm more than happy to look at that and provide you with a resource where you can get everything you need for cheaper than what you're getting it now.

Chris Albert 01:06:21 (link to this point)

Awesome. Awesome. Alright, brother.

Matt Cooper 01:06:24 (link to this point)

Well Alright, guys.

Chris Albert 01:06:25 (link to this point)

Thanks. To everybody out there, thank you for listening to this episode of Warrior Health Talk. And if you're looking for anything that we mentioned on the show, you'll be able to find it on the show notes under podcasts at warriorsoulagoge.com. We'll be back at you next Wednesday with another awesome episode. And we will both talk to you soon.