Quality meat and seafood contain more protein per calorie and per gram especially when you consider bioavailability than any other foods.
One of the main issues with plant protein is to get enough protein (to promote satiety, build muscle or avoid sarcopenia) without supplementing with processed protein powders.
If you are following an exclusively plant-based diet, it will be much harder to absorb the protein you require without consuming excess calories and/or a massive volume of food!
While you can get enough protein from broccoli, you will need to eat nearly 13 pounds of it to get 2000 calories to fuel you for the day! If you can’t imagine yourself consuming that much broccoli, you could go for 1.3 pounds of cod with 630 calories and get the same amount of protein as the 13 lbs – 2000 calories worth of broccoli.
Focusing on leaner and more bioavailable protein sources will give you a much better chance of building and maintaining plenty of lean muscle mass.
While there can be some benefits in consuming nutrient-dense plant-based foods, relying on them as your primary source of protein may be problematic if you don’t want to have to consume too many calories or don’t have the appetite to eat so much.
The amino acid profile also differs between plant and animal-based foods. Why is that important? Amino acids play a role in almost every system throughout your body, including: Assisting in the creation and growth of muscles, connective tissue, and skin. Assisting in maintaining muscle tone and tissue strength. Healing and repair.
Lysine is an amino acid that is plentiful in fish (e.g. halibut, haddock, shrimp and prawns) and meat (e.g. beef, chicken and turkey).
It is an essential building block for all the other proteins in your body and plays a significant role in calcium absorption.
Lysine is critical for muscle growth and is used to form carnitine, which helps you use fats for energy. Inadequate lysine is associated with anemia, fatigue, poor concentration, loss of bone calcium, tiredness and infertility.
Proteins from animal sources (i.e. eggs, raw milk, meat, fish and poultry) provide the highest quality rating of food sources. This is primarily due to the ‘completeness’ of proteins from these sources.
Not all proteins are created equal so be thoughtful when making a decision which ones you decide to eat your meals with.
Thanks for listening and have a great day!
Coming up on the Get Lean Eat Clean Podcast you know, why is it superior to just, to lean on lifting weights
Because you have variable capacity. So what I discovered in my bone density research is you can handle X amount of weight, like let’s say chest press type type activity, you know, X amount of weight when it’s right on your chest, right? You pushing away from yourself when you’re just short of full extension, not at full extension, just short, a full extension, or you can handle seven times the amount of force. So no matter what you’re doing, if you’re not using Variable Resistance, you’re not stimulating hardly anything at all.
Hello and welcome to the Get Lean Eat Clean podcast. I’m Brian Gryn. And I’m here to give you actionable tips to get your body back to what it wants was five, 10, even 15 years ago, each week. I’ll give you an in-depth interview with a health expert from around the world to cut through the fluff and get you a long-term sustainable results. In this episode, I interviewed Dr. John Jaquish he’s the inventor of bone density, building medical device, bio density, and he also invented what’s called The X three, it’s a technology that’s proven to develop muscle much faster than conventional weightlifting all with the lowest risk of joint injury. So we talk all about the X three, the advantage of it, the hormonal responses.
0 (1m 31s):
Also, we get into a little bit of a diet as well. So it’s a great episode with Dr. John. I’m excited to have him on, and I know you will too. So enjoy the Interview and thanks so much for listening. All right. Well, Brian, Gryn here at the Get Lean Eat Clean podcast. And today my guest is Dr. John Jaquish and I’m excited to have in mind here, he’s the vendor of Osteostrong devices, which is a bone density building medical device, and also invented The X three, which we’ll talk quite a bit about. And that’s a Variable Resistance device that helps build muscle like three times faster than lifting weights. And I’m proof of that. Also, he just authored a book, coauthored, a book, a weightlifting is a waste of time.
0 (2m 14s):
And so his Cardio, so we got a lot to get to before I, I share my experience, Dr. John what we were just talking off, off, off, off recording, and you are, you know, the face of a brand. W why is, why is that? Why didn’t you just hire someone to, to just be your, you know, you’re a model for x-ray.
1 (2m 36s):
That’s a great question. I love the question. Yeah. It would’ve been so much easier to just hire somebody who was already in shape. And then they say it like, Oh, I use X, which is like, what, basically everybody does, you know, like some fitness product and they get somebody who’s already in shape, hop on it and they go, Oh yeah, this is great. But of course they’re like a couple of different things. So it doesn’t even anyone that’s really following with them is like, they don’t use that. Right. Yeah. And also they didn’t build their body. So I thought I was going to find somebody and really inspire with me to just use X three exclusively and get even further.
1 (3m 21s):
But the problem was without overwhelming proof, like I had scientific proof, but the fitness people, I would be talking to the models. They don’t, they don’t read research. It’s unfair that they’re going to be able to understand the same level. I have to spend it. In fact, it took me like two years as I was putting it together to really like convince myself. Cause you know, you have data in front of you that says weightlifting is a terrible stimulus for muscle growth. And there’s, there’s probably a better approach. I develop the better approach. And I was sent for a scratching my head, like, what am I misreading my own data?
2 (3m 59s):
1 (4m 2s):
There are people who do doing analysis, but they did the analysis wrong. And then the analysis shows X. But it really, the answer is not X so, or, or, or the day that disproves X. So, so I, I thought, okay, like, and then, and then who knows, you know, you get somebody who they say they’re going to do X three and then the post on Instagram. And they want to like pull ups and everyone’s like, Oh, there it is. It’s because of the pull-ups. That’s why the guys in shame, I love that. Right. It is so stupid. Like she is somebody who is in incredible shape and it completely transformed because of X three, and then they’d go out and they, you know, they’re like rock climbing one day just for fun.
1 (4m 45s):
And it’s like, it’s because of rock climbing that guys in great shape, like a lot of these idiots. So by the way, rock climbing, because we will not get you a strong, it’s a great fund for a difficult, difficult, well, the secret to be a great rock climber is weighing like a
2 (5m 2s):
120. And I was just to say it being light, right? Yeah.
1 (5m 6s):
You mean like, I used to enjoy, used to belong to a rock gym and this is all indoor rock climbing.
2 (5m 12s):
It was in Chicago. Oh yeah. It was just gonna say I’m in Chicago. And so I thought I know. Yeah, yeah, yeah.
1 (5m 16s):
And you probably know that the place up North shore. Yeah. So anyway, I knew, I knew everybody would just screw it up. Yeah.
2 (5m 29s):
You know, how many years, what was the, what was the progress? So like, I know you were telling me, you, you weighed what and how many ended and, you know, you used it obviously exclusively for how many years, and then a day
1 (5m 40s):
Is it the prototype in my hand? So I designed it, I send it off to the guys who we’re going to do the CAD work. So, I mean, I did the cocktail napkin drawing
2 (5m 50s):
1 (5m 52s):
Henry who is my co-author on the book,
2 (5m 55s):
The second name on it. He did the real, you know, the real CAD drawing.
1 (5m 59s):
And, you know, everyone, I mentioned this to, they were like, it can’t be that simple. And then when we get it is, is really elegant, really simple is going to grow more muscle, like where, like I’ve got all the data and I didn’t have all the data like compiled. Like I didn’t write the book first. Right. So, so then when everybody, and when I got the prototype in my hands, I thought, okay, I want to use it because I wanted to cry. You know, like, see really like how far I can get with this thing. Because also X three challenges. What is genetically possible? We always hear about genetic limitations or the genetic limitations have to do with a strength is being applied through the tendinous and ligamentous tissue and pane perception.
1 (6m 45s):
That’s what, like your, you know, you like a little bit of your genetics is what we can just throw that all out the window. Right? Because you don’t have any joint discomfort. Joints are no longer a limitation. It is purely muscle and also muscle and muscle size and muscle power, or what causes like it’s, it’s what the muscle can contract against. It causes the tendons and ligaments to grow. Right. So it’s one comes before the other, it’s sorta like a cascade of effects, whether the musculature is not there, the tendons and ligaments where I was. So back to me, it was 190 pounds and chubby.
1 (7m 24s):
So I was carrying like an extra 20 pounds of body fat. So like no visibile abdominals, you can see it before. And after pictures of me in the Website yeah. There, I think there at the very bottom, Oh, the main page. And so I thought, like, I kind of have to be the, the guy here, I have to be in the model. And of course it put a lot of pressure on me because I hadn’t had a six pack since high school. Right. And it was like, OK. So yeah, I was, while I was 40, you know, three years ago, so four years ago now I’m 44.
1 (8m 5s):
I just turned 44. So I was like, just like a lot of question marks there. Like, what if I can do it, but then it’s just like, of course I can do it. Like anybody can fucking do it. So I’m just,
0 (8m 20s):
And so you went on the journey. How long did you do it for yourself? With a prototype until you’d started to put it in the production. And then you’re like, Oh, this works, let’s get this thing going
1 (8m 31s):
A, about a year and a half. So I’d already put on a maybe. So I put on 30 pounds of muscle on the first year. And, and then the first two years with the product had already lost a little bit, which was kinda my next benchmark. I had gained another 15, so 45 pounds of muscle and lost 16 pounds of body fat. So it was really funny because when I launched the people were like, I’m, they were like trying to compliment me, but this is not the kind of what you want it to, like, it’s nice to just company chose a, like a chubby guy to represent the, you know, like an out of shape guy to represent the product, because it is just very refreshing and it, it’s not some fitness model.
1 (9m 14s):
And I was like, what? I’m getting better every day, like, come on. Right. Like knock that off and put them in a complimentary. So I was just like, thanks question Mark. But then within, you know, later on it was like, I was like all of a sudden, cause I was making videos every week. All the sudden all, all the, all the comments were like, this guy is definitely on steroids. So I went from being fat too, being on steroids. So there’s no in between apparently, but you know, that’s how jealous people were all.
0 (9m 45s):
And did you have any history, like of just regular weightlifting before that it was 20 years? Yeah.
1 (9m 52s):
You know, hardly anything for him. Yeah. Yeah. I mean, basically like in 20 years lifting weights, like I think I went through puberty. I think that was my secret while I was like, nah, you know, not being a skinny kid. Right. I mean, I played rugby in a hundred grand, but I was in an outside center, which is a wide receiver. So I only weighed like 160 pounds on the field. It was just fast. Right. Yeah.
0 (10m 16s):
Yeah. I know. I was just gonna say like when the quarantine started, I wanted something that I can do at home and, and I got the x-ray and I’ve been lifting weights for over 20 years. I’ve just been at a health and wellness for a long time. And I was like, I never really got into bands. I was like, God, I don’t know. And then it just took me, it took me a little while to get like The to the change over and decide that, wow, this is something that really can get you results. That it was like, people were asking like, how are you getting bigger? And part of it, I started to eat more meat. Good question. Good, good high quality grass, fed grass, finished meat. I was just having delivered to the house.
1 (10m 52s):
I was getting away from it. You know, like if you’re going to grow, you need what makes you grow, which is not kale.
0 (10m 59s):
Right. And I know I got away from the salads. And then, and then with the X three, it was like ma I was having elbow issues. Cause I, you know, I couldn’t, I couldn’t even bench one 35 after a while. And I was like, you know, I can’t even do my upper body. So in my lower body was, it was like so far past my upper body. It was like a little frustrating. I was like, well, I like having a big, low, you know, bigger, lower, but I was like, I need to start doing upper body more. And then, and with the bands and you know, Variable, Resistance, which we’ll talk about today. So much less strain on the joints and I’m able to get through it all.
1 (11m 33s):
And it’s not bands, you’re not doing band and training. That’s not what I X three is right. The hands are a part of it. But if you don’t, if you use one of the, some of the banding that’s included with X three without the Bar, you’ll break your wrist. True. Because it is so much more powerful than the bans. You would find it a bit like Walmart something,
0 (11m 54s):
Right? Yes you are. And just so people know, it comes with a, like a, how about you, your pets, the Olympic Bar it’s maybe how many 18 inches or something like that. Yeah, there it is. Okay. Which is a great, you know, it’s a great apparatus to use. And it also turns with, with the band. So yes, I agree. You don’t want to use bands without the Bar the only band, the only times I use it as on the, on the pet crossover, I do do that exercise. I know you showed that on the website, you know,
1 (12m 24s):
You know, he was a Bar, but I mean, that’s really like a find ring,
0 (12m 28s):
Right. It sort of a burnout while you’re burning out and all of this stuff, obviously. Right.
1 (12m 32s):
It’s the problem is with the pictorials is, which is especially important to men. I mean, just from an aesthetic standpoint, yeah. This is not a full factorial contraction. This is what I mean, like the humerus bone is brought across the body by the pectoral. So, I mean, if you, if you line your elbow up with your sternum, really reach across your body, you can feel a tight contraction on the pictorial. You don’t really get that in the chest price. You’re not really getting to the end. So I was like stacking those two movements together.
0 (13m 6s):
Yeah. Doing, doing a back that growth after that. Yeah. Doing a book that talk about a bird. Yeah. Back to back and, and you know, my splits, I know your, with your splits, you are doing it six days a week, push and pull ’em. And I, I do it. I did, I’m doing lower upper splits. I just got into that rhythm of doing upper body one day lower body the next day. But the great thing is, is like, what I noticed is, you know, building muscle, not being sore, I always came from sort of the old school approach of you have to be sore to build muscle, you know, and that’s not true.
0 (13m 48s):
And so it’s been, yeah, it’s been a good learning experience for me and yeah. Much better than conventional Lifting that’s for sure. Why don’t we talk about Variable Resistance maybe get an explanation of, of why it’s superior, you know, I’m sure it was a common question to Get, but I’m sure people as well, you know, why is it superior to just, do you know what lifting weights,
1 (14m 12s):
Because you have variable capacity. So what I discovered in my bone density research is you can handle X amount of weight. Like let’s say chest press type type activity, but you know, X amount of weight when it’s right on your chest, right? You pushing away from yourself when you’re just short of full extension, not at full extension, just short, a full extension, and you can handle seven times the amount of force. So no matter what you’re doing, and if you’re not using Variable, Resistance, you’re not stimulating hardly anything at all,
0 (14m 50s):
Right? Because you can’t get that amount off your chest.
1 (14m 53s):
Right. If it’s heavy at the bottom, then it’s like a shock, right. And you’re in, you’re not really contracting or anything. So you’d be using a very, very small amount of muscle. So when you go to fatigue, you’re really just overload them in a quote, Peter, a Tia here. And this is why he doesn’t believe in weight training. Unfortunately, we haven’t been able to get on his show for it. And the reason I call it, the guy everywhere, and it’s brilliant what he said. He says, the problem with weight training is it overloads joints and under loads muscle, the muscle is capable of more and the joints are not capable more at all, which is why like when kids start lifting or when inexperienced novice is start Lifting, they’re not loading the joint.
1 (15m 39s):
Like the joint is stronger than the muscle. But as soon as there’s, there’s a matching there, the muscle becomes a strong as a joint progress stops
1 (16m 20s):
0 (16m 21s):
Right. And maybe speak on, this was something that took me a little while to get used too. Cause you know, I’m used to go into the gym for an hour, hour and a half and doing three to four sets of things. You know, I think for me, I do, I do a little bit of a warmup and then, you know, I do one to two sets. I know you, you, you, you, you preach on doing one set with the
1 (16m 48s):
Okay. You were to it, it takes you to a much deeper level of exhaustion.
0 (16m 52s):
Yeah. Explain it to maybe explain to the listeners and viewers regarding the one set and why.
1 (17m 0s):
Well, when you see somebody with the sun tan, you don’t ask them, how many sets do you do in the sun to get a tan right there? It wouldn’t be a weird question. Right? What do we mean? Sets is go out in the sun. So there’s only one exposure. So usually when, you know, 4th of July, the first time you were kind of like out in the sun for the summer, or maybe it was before that, depending on where you live, you go out with no sunblock on, or maybe just on your face or something like that. And then as soon as you turn a little pink then, and you’re like, okay, give me a sunblock and or you go inside or whatever.
1 (17m 42s):
So it’s a very brief stimulus. And in fact it can be Sonny in December and we can walk around with our shirts on and we’re not going to get a tan because the light is not intense enough. So the most intense stimulus in a shortest period of time, it is going to create the greatest response of the body. And that’s true of all adaptation. So like the fact that weightlifters do more than one set tells you what you need to know. It tells you that weightlifting sucks. Why would you need more than one stimulus? Every other stimulus is just one shot.
1 (18m 23s):
0 (18m 25s):
Okay. That makes sense. And the cool thing with the extra is like, you can come up with an excuse not to do it, right? Like if you don’t have 10 minutes or whatever, 15 minutes, if it takes a throughout the day and you know, you have no excuses because really you’re building muscle. You’re not getting sore. So you recover. I know it takes what like 36 hours give or take. So that’s why you do sort of the push pull. So you have that, that day and a half to recover. Right. And then your back at it, you know, every other day. So there’s no excuses, you know, I think a lot of people Use being sore right. As an excuse, not to go back to the gym and time. Right. But those excuses, that’s what I like it so much.
0 (19m 7s):
Those excuses are out the door a because you can’t use either of them, but when you’re, when you’re using it. Yeah. Why don’t we talk a little bit about, you know, the hormonal responses. I think, you know, a lotta people on this podcast that are listening, middle-aged the whole idea with the Podcast is middle-aged men and women looking to get their bodies back. So yeah, this is perfect for The X three, perhaps explain it, maybe the hormonal, you know, some of the research regarding the hormonal responses through Variable Resistance
1 (19m 38s):
So only meta analysis that I’ve ever written. And I wrote it with a same coauthor with a Henry Elkhart. So when we look in a stabilization firing, so I kept seeing something in research and no one had really put this together yet. So we did a meta analysis looking at 23 different data sets and how stabilization firing would upregulate growth hormone. And it certainly does. And it does in all age groups. Right. And so, so part of the reason that we have trouble with body fat with other than the fact that the food reading is just to simply trash.
0 (20m 27s):
When you say the food, I’m sorry, the reading is complete. We’ll we’ll get into food. Yeah.
1 (20m 34s):
Other than that, like we don’t move the way we should. We don’t stabilize our bodies. We’ll walk around with a pavement. Everything is perfectly flat, right? Our feet have similar complexity to our hands are Tozer meant to grip uneven surfaces, but we don’t walk like that. So we, we lose a lot of stabilization firing that our bodies are supposed to have gone on one day, you spend running around on the beach and your barefoot, like your back feels gray. If you have any back pain that your core and your hamstrings and your calves are so sore calves, you know, because that’s the way your body’s supposed to engage with the earth.
1 (21m 17s):
So just being barefoot and walking around on concrete will probably give you a different set of problems. Right. And that’s actually stupid. Right. But yeah, if you are walking around in dirt or sand, yeah. It’s starting to activate. So we’re missing a lot of the stimuli. So in the middle, and then we determined that stabilization firing has a huge influence on the pulses of growth hormone. And you add loading to that. So if your holding weight, while you’re going through stabilization, firing, you have a tremendous upregulation 26, a hundred percent, which is yeah.
1 (21m 58s):
Like that’s just crazy high of what you can get a growth hormone.
0 (22m 6s):
Yeah. And testosterone as well. Right?
1 (22m 9s):
Yeah. Yeah. The, the heavier you go to the more testosterone there’s, there’s a lot of trainers and gurus and guys who, I dunno, just make stuff up or just repeat what they heard somewhere with fitness. Unfortunately, there is no, absolutely no way to get away from heavy. If you want and resolve your body, you have to go as heavy as possible. Now people don’t like hearing that because they think, Oh, that means risk. And that means no, I’m not willing to tolerate risks. So I guess like I’ll never, I’ll never develop no, X three is a, is an approach to giving the body incredible forces, but where are, you can handle that.
1 (22m 56s):
So you get the testosterone benefit without the risks of, of typical, heavy lifting, right? Yeah. Yeah.
0 (23m 5s):
And you know, it’s, it’s a lot of it, like, for example, like the deadlift, right. It’s most like with the X three, what I love about doing deadlifts with its probably my favorite exercise is the end range. Right. When you’re almost in full extension, that’s when it’s most difficult and that’s where your strongest. Right. And then sort of on the, on the down and all the way, the bottom where you’re putting it, perhaps when you’re coming down, it’s it’s, it’s, you know, it gets easier and easier. So less strain on the joints and you’re using the muscle at the top where its, you know, where it’s most needed. Right? Yeah. And what’s your favorite exercise on the x-ray
1 (23m 43s):
If you had to pick one favorite, he was liar. My children, man. And
2 (23m 48s):
You got to be, you had to pick one.
1 (23m 53s):
I really liked the deadlift a especially the way I, I instruct people to do a deadlift, which is really engaged. The trapezius, my trapezius muscles are ridiculously huge. Like, like I have a 20 inch neck. So when, you know, when I go, like I can’t, I can’t wear a dress shirt unless it’s custom made for me, which I think is pretty cool. I got, I have a big neck is Mike Dyson. That’s cool.
0 (24m 23s):
Okay. So I will say the deadlift is great. The front squat. I was just telling you, you probably, for me the most difficult, I think mainly because it’s just the core stabilization and firing from, you know? Yeah.
1 (24m 36s):
See what I, yeah. I see you understand the stabilization firing and you’re getting leaner. Why you do that? And that’s one of the, one of the dead lift in, in the front and squat and well, there’s only, that’s the only way to do a squat. Like the front of it. I always loved it. When trainers tell me the squats are functional, what am I really? And one other point in your life, do you stack weights on the back of your neck? Right? And then go up and down with them. Really? You think that’s functional? Huh? No. That’s a good way to really hurt yourself.
0 (25m 9s):
Right. I’ve been a backwater just beyond stupid. Yeah. Yeah. I haven’t done one in a long time and I used to try to do front squats in the gym and it was difficult, you know, with the free weights, but a lot. But with the X three it’s like, I would say it’s like a safer version, better version
1 (25m 24s):
Of doing it. Right. Right.
0 (25m 26s):
You know, you know, God forbid, you got to put it down. So you put a down, you know, you you’re using it when you’re doing, you know, a real weights. That’s why, when stuff can happen, you’ll lose a little bit
1 (25m 34s):
Of a single, a single leg. Yeah.
0 (25m 37s):
Have I done said yes, I do a single, like to write,
1 (25m 38s):
You see a single leg. Is that that’s another thing. Trainers is just their head explodes when I say this, but it’s like a squat. I mean front or, or back. I mean back it’s got its own its own reasons why it’s not smart, but the front squat, like it, you know, one should squat on one on two feet. Like unless you’re a kangaroo, right. If you’re a human, you walk on one foot at a time or run on one foot at a time. So you should train one leg at a time for sure. And focus all your body’s resources. Have them forced into that one quadricep and one glue and the stabilizing firings associated with that.
1 (26m 21s):
We have to balance our bodies while we run. Like, cause somebody will be like, Oh, well you know your not your unilaterally a loading and it’s not good. You know, a bullshit, like we shouldn’t run. Right. We should just hop.
0 (26m 34s):
Right. Yeah, no, it’s definitely, you know, the single leg is great and usually I’ll do a deadlift front squat and then single leg, umm, back to back to back and that’s enough to cash out. Let’s talk. Well let’s hit on Cardio I, I will say this. I’ve never been a big Cardio fan. So I’ve never been a big runner. I you, I, you know, if I do stuff that just may be a, a little different, I’ve done boy tie for years and years and years, which I love because I’m just not a runner. Maybe talk about a little bit about, you know, you mentioned your book regarding Cardio and you know how it stimulates cortisol and things like that and how, you know, for most people cry, let’s just say chronic Cardio is a waste of time.
0 (27m 23s):
Especially if you want to have fat loss.
1 (27m 27s):
So if you want to be a great runner, you got to run it, but that’s not why most people do Cardio they do Cardio cause they think they’re gonna lose the weight to lose weight. You get dropped by a high fat. And it was the opposite of what is happening in your body is actually preserving your body fat and sacrificing muscle when you do cardio. So you actually lose muscle and you protect your body fat. So you stay as fat as possible, as long as possible. Who wants that? I mean like that’s not that you know, and there’s 40 years of research. Like if you talk to any sports scientists, they’ll be like, Oh yeah, of course, like Cardio, don’t do that.
1 (28m 13s):
Right. But then, you know, we’ll we’ll say, well, why does the fitness industry recommend it? So we’ll start laughing. It’ll be like, Oh the fitness industry is just cause they want to sell treadmills. They want to sell a treadmill. Or the equipment manufacturers want to sell treadmills. The gyms just want to give people what they think they want. Like if you go to sign up in a gym and they go, we do it differently because we want you to get results in everything you thought was the right thing for fitness. Isn’t nobody would sign up with the gym because people are not there to learn. Right. They are there to do something which they already, they have a preconceived idea. So it’s really hard to like break that model in people’s heads and say no to everything you told us is wrong.
1 (28m 59s):
It just it’s. It’s a tough settling. Yeah.
0 (29m 2s):
And I always say, would you rather look like, like a marathon runner or like, you know, the guys that are doing the 40 yard dash, you know, like body-wise, it’s not even a day.
1 (29m 11s):
Yeah. Right. Not the right clothes. And most people don’t even don’t even have an idea. They think, Oh no, runner’s a beautiful body’s. And then you tell them to Google a marathon runner in a Google images. Yeah. And she is, everyone looks like, like they’re malnourished. Yeah. They’re in a Turkish prison.
0 (29m 33s):
Let’s talk a little bit about optimizing nutrition because I’m a big proponent of intermittent fasting. I know you are as well. And so let’s talk about perhaps, maybe your routine. I know you’re a big and a fast thing in the book. It talks about it and you know, maybe some carb timing and protein amount in the sources and things like that.
1 (29m 56s):
We have to do want me to answer first?
0 (29m 59s):
Why don’t we start with, let’s start with the fast and what’s what’s your, your routine right now? I know you’ve
1 (30m 7s):
I’m always running experiments.
0 (30m 9s):
I know. I know you were doing two days there for awhile. Are you still there? Are you changing it up? A yeah,
1 (30m 18s):
I did three days for awhile. I’ve done some dry fasts.
0 (30m 23s):
Oh, how were that? Well there,
1 (30m 27s):
Well, as you can imagine, it would be but very effective. I mean, just like you devastate body fat, you get rid of body fat so quick and it with the dry
0 (30m 38s):
Fast. And what did you do a day? Two days.
1 (30m 40s):
I did 72 hours. No food. No. Yeah, yeah, yeah.
0 (30m 45s):
How’d you feel at the end where you just felt good? I mean, you know, and I always, I would advise anyone listening. Like you want to sort of ease your way into this. I mean, you’ve been a private home one day. This is the last step. Yeah. This is just, yeah.
1 (30m 58s):
This is a final level. Like if you feel lousy kind of right away, right? Because water does kind of fill you up. Right. And it’s a bit busy at least then in, in being well-hydrated keeps some things working in a fairly optimal way, even when you’re using, when you’re metabolizing ketones and using your body fat as fuel, but dry, fast, everything suffers a little bit and your body is still pulling water out of body fat.
1 (31m 37s):
So you really only get so dehydrated. And then you get into the, the state of, of where you’re pulling moisture out of body fat, which destroys the cells. So it’s awesome. But it’s the last step you have to go. It is.
0 (31m 54s):
It’s cool to say you’ve done it on to say I’ve done a day dry, fast, but that’s been it. And then so, so routinely, what are you doing right now? You’re doing, are you doing a one meal every two days? Is that what your routine is right now?
1 (32m 9s):
Oh yeah. For a while I was doing the that’s not right now. No, I’m just about ready. I’ve been running another experiment, which is a more focused on like one meal a day. Nice. But add a calorie deficit in a protein surplus because KA calorie dev is in a, it’s never described quiet. Right. And what it does. And it’s, it’s M also the idea is to find the documentation that you lose both fat and muscle in calorie deficit, but that’s incorrect or an oversimplification. And I always tell people over-simplification is another word for wrong. Hmm.
1 (32m 49s):
2 (32m 50s):
Your, what’s your one meal?
1 (32m 53s):
It’s a steak or red meat. Ground beef. Okay.
2 (32m 56s):
And so it was straight protein, any carbs
1 (33m 1s):
Just right before the wreck before, right after the workout, like with them.
2 (33m 6s):
So do you do your workout right before you break your fast? Yes. Nice.
1 (33m 14s):
That’s right. Yeah. Yeah. So it definitely worked out fast. If it leaves all the blood available to go into musculature and deliver the circle, plasmic benefit. What, what happened is a stimulus to this was a, I started dating a new girl who super fit. So I thought she would completely down with everything and it was in the book and
2 (33m 41s):
Oh, so you better like your book, right?
1 (33m 44s):
Yeah. Well, she is a physical therapist. She likes to argue by a certain point. But of course, actually, no, she doesn’t like to argue cause she never wins. So a and I’m not one of those guys, that’s like a sweetheart. Not, no, it’s not me. I’m not here to please anybody except myself. That’s not totally true of the whole relationship though. A
2 (34m 8s):
Lot to give and take.
1 (34m 10s):
So yeah. But you know, when somebody says, this is, I don’t agree with this part of your book, I’m, I’m going, I’m going for their fucking throat. Like, Oh really? Well, it’s not my opinion. It is science. And so explain what’s wrong with this. I mean, I’m all over it. So it it’s like, but basically the punchline is, she just didn’t really want a fast. She says it just, I don’t like how it feels like I get hungry. Right. And she’s not really fat adapted. Okay.
2 (34m 41s):
So she’s never done it. No,
1 (34m 42s):
But she’s all she has the six pack. So it, it’s not like she’s not gonna get in shape. Like she’s, she is a highly competitive college cheerleader. Like she’s just dynamite. Like she can do anything physically like a total Acrobat. Right. So I’m like, okay. So no fasting for her. So I really changed my nutrition to, well, I got her to do one meal a day, so you can do one on one day. And then the rest of the protein is made up really by the deficit as Fortagen. And so then, you know, the one meal, like if it was a little bit of carbohydrate there, it’s really not that big of a deal because it doesn’t matter 12 hours later you’re in ketosis anyway.
1 (35m 32s):
Right. And especially the deficit it’s probably earlier because I’m not eating the whole day’s worth of calories in one meal. So yeah. I mean like, I’ve just kind of like jokingly called this nutrition program, like cheeseburgers in Fortagen because we can a rabbi. Right. But, you know, I was just like, she, she is also different than me in that she doesn’t wanna eat it. Like only steak houses, which like I walked into a steak house in Northern California and we were like, Dr. Jaquish to know you yet. Right. And then she’s like, I feel like tight. And I, and I remember the first time you said that I was like, Hmm, like Ty, what?
1 (36m 19s):
Like I don’t Thai food. Yeah. Right. Yeah. You can tie food is, you know, when it’s really good.
0 (36m 27s):
Yeah. A lot of noodles pad Thai. I used to love pad Thai. I will say I used to love pad Thai. I don’t, I don’t need it anymore though.
1 (36m 34s):
Right. And then never put it in your chicken in it. And this is right. It was like, where are you expecting to give us to a rabbit? This is not
0 (36m 42s):
The thing. Right. It’s like 80% noodles.
1 (36m 46s):
Right? Yeah. So it was like, if you get it and you eat around the noodles, you realize you hardly ate anything.
0 (36m 52s):
Right. Exactly. It’s still full plates, full let’s talk. Okay. So mainly steak
1 (37m 0s):
Experiment I’m running right now and I’m documenting it well, because I’m seeing just how much we can get out of bacterial fermentation with Fortagen. Right. And like, I am continuing to build muscle and getting winger and I’m not going through the really uncomfortable fasts.
0 (37m 23s):
So your, your forward it just so people know Fortagen it was a product from your company, which I do have, it’s a protein replacement. It’s like five times more antibiotic than the standard protein sources. Right. And it’s like fermented, correct. Yeah.
1 (37m 39s):
It’s from bacterial fermentation here
0 (37m 42s):
And you’re taking this, you’re taking, so you’re working out, you’re taking this and then you’re waiting a little bit to eat your meal.
1 (37m 51s):
Yeah. You want to wait two hours after a meal before having a dose of Fortagen, but you only needed to wait 30 minutes after Fortagen, before you can eat a meal because Fortagen digest very fast. So I’ll have four doses of Fortagen throughout the day.
0 (38m 7s):
Okay. So you were taking it throughout the day? Not just the, after the work, you know?
1 (38m 10s):
Yeah. Like literally it’s in a cup right now with my life.
0 (38m 14s):
The x-ray. Oh, nice. That’s a cool, cool. Okay. So you’re taking Fortagen throughout the day, which I think what is it per serving for calories or something
1 (38m 24s):
For calories now, like a lot of people get so upset. They’re like, there’s no way you’re getting, so there’s 10 grams of amino acids, which you metabolize as efficiently as 50 grams of a less efficient protein. So it’s a massive amount of value of protein because like, ultimately when you find out that way, protein is only 18% usable by the body and everything else goes to you as waste. Well, when you do 50 grams of, of a, of like a 50 gram protein shake with whey protein, we’ll you really just got nine grams of usable protein.
1 (39m 8s):
2 (39m 10s):
So this is fermented protein, is that correct? Yeah. Okay. Yeah.
1 (39m 16s):
Rotting material where a bacteria, it takes a hold of it and processes it. And then after the bacteria dies off, you refine it. And, and it’s the worst tasting thing unless it’s flavored, which is so people are always like, Oh, I’m I only want the unflavored kind. And I’m like, you will vomit. No, we’re not making a mess.
2 (39m 37s):
Sorry. You manufacture that here. And the States in the same
1 (39m 40s):
Safety. Yeah, yeah. Like a, on a farm, a quality facility, like the highest standards. Yeah. Yeah. And it actually, it used to be a cancer treatment and it still is actually a, so I talked to the guys who develop the cancer, a protocol. Wow. And it was designed to keep muscle from wasting when you’re in chemotherapy, because that’s, that’s a really what kills you. And it is like when somebody started a company, you know? Yeah. Yeah. Cause their, their body just fell apart. Well, body falling apart is really muscle fall in part. And so it, it just could, it didn’t have the ability to maintain protein synthesis.
1 (40m 21s):
They couldn’t hold down any food. So it was like, we’re going to come up with the intention of the scientists who created a, the cancer protocol was we need the most efficient protein to just get it in the system and create a maximum amount of muscle protein synthesis to keep from wasting. Well, it’s like, okay, I tweaked it a little bit with these guys. And I hire them. I pay them a lot of money and they
2 (40m 47s):
Did they come to you or you came to them for that problem.
1 (40m 51s):
It was really weird that they thought that they think the fitness industry is a joke. And like, they’re like, I want nothing to do with it. And I’m like, I’ll handle everything. Like, like I’m not asking for a partnership here. I’m going to ask you for like your health. We created this thing in all marketing is my problem. And there are only going to a guy and well, good luck. Like the people in fitness are idiots and they are correct a quick question
2 (41m 17s):
And for foraging, cause you know, I have it myself. Can I put that? And I’ve had it with, I I’ve had it with water. Can I put in anything else and make it like a shake out of it? Or do you think that was sort of just, Mmm. You won’t get the benefits are sure. You don’t want to
1 (41m 34s):
Add to anything with protein in it. Okay. So it was not all of that, that kind of screws up the ratio of what you’re consuming and you may not be getting the benefits. Well, like I’ve heard people say they want to put it in orange juice. I’ve also heard people put sea salt in it.
2 (41m 52s):
I, I mean, I don’t mind the taste. It’s not even that. I was just wondering if I wanted to just put it with almond milk and I don’t know. So, and you don’t really know don’t have it on the, okay. Even if it’s a broad,
1 (42m 2s):
The oxalates, that is just, that’s what I like to throw it away.
2 (42m 8s):
What about goat? Milk? That’s fine. Okay. I’ll stick with, I’ve been having the gold.
1 (42m 14s):
It took a KC analogy or something, but I have a KC analogy, so I can’t, I can’t do it.
2 (42m 18s):
You don’t know how about it? I mean, cause it maybe I’ll put it out with a gun.
1 (42m 23s):
It looks good. It was fine. No. I mean like you can milk a, go try and milk it Ahmed for me. Okay.
2 (42m 30s):
You know what I mean? Yeah. No, I hear it. Yeah. I hear you. Let’s talk. Let’s talk. What’s your, I’m a big morning routine guy. I’m curious. What’s your morning routine. Like I’m going to disappoint you. No, don’t tell me to sleep in now.
1 (42m 49s):
No, it’s not that it’s I’m over the last 10 years with Osteostrong with all the scientific presentations. I, we used to do trips where I would leave San Francisco for a Chicago, had his office in Chicago, stayed there for a couple days, fly to London. I had an office there spend some time in London, couple of days, Platte in Moscow. We are in a very big distributor flight from Moscow to a SOC in Japan. And for a couple of days, let’s just go literally around the world. You would wake up and walk right into the wall. Cause you had no idea where you were. No idea what time it was.
1 (43m 30s):
So, I mean, do I really have a morning routine now? Well, it was a way to go. I like, I like showering at night so I can just wake up, splash water my face and get dressed and just walk out the door.
2 (43m 44s):
Nothing wrong with that. Yeah.
1 (43m 45s):
So it is like my wits or about me at night. And then when I wake up in the morning, like sometimes I’m like, you know, I get in like the cab in some foreign country and they’re like, where are you going? And I’m like, I don’t know when I’m like thumbing through my email, like trying to figure out like what address and I need to give the cab driver, not my favorite now coronavirus has kinda ended all of that.
2 (44m 11s):
It was going to say, you can’t be traveling that much now are you?
1 (44m 14s):
No. And so, you know, I, I would they’re could be more of a routine now, but of course you’re only having, having a girlfriend. So that also throws routines off a bit.
2 (44m 28s):
Yeah, yeah. Yeah. And I’m okay. So what about like who I notice with the book weightlifting as a waste of time book that you just came out with, who is your biggest influence and your life? I know what it was. It was that book dedicated to is that your dad was dedicated with my father.
1 (44m 49s):
I dedicated my first book to my mother. And they’re both huge influences on my life. I’m, I’m really lucky to have a great parents. And they gave me my artistic side by Moses fashion designer and my father who was a NASA scientist, put the lunar Rover in a little car on the moon, three of them. So, and they all worked. So yeah, like I I’m, I’m, I’m really proud of my parents are cool and yeah. Yeah. So, but I mean, biggest influences now I will say my mom will probably see this. She’ll be unhappy.
1 (45m 30s):
We’d get a lot of bad advice from my parents too. You know, sometimes it’s, you know, and sometimes like they had me when they were a little older and you know, they’re talking about like, you know, decisions that were made around world war II. And it was like, like, this is not the same. Right. And they’ll admit it. They’ll be like, yeah, we probably don’t know what we’re talking about. Which I think is funny. Cause I got to talk them into that. Right. To get them to, to really see like you are giving me probably good advice for like 1950. Like not for today.
2 (46m 5s):
Do they live in Chicago or where are they? You know,
1 (46m 8s):
They live in a, in Northern California. Oh, okay. So you were close near, near a Lake Tahoe.
2 (46m 13s):
Okay. And we talked about your daily eating and fasting schedule one meal a day. What would you say if you had a cheat food, you had to do a cheat for what would it be? This is like, so against my DNA. I know, Hey, I’m a clean eater too, but you know, everyone’s got to cheat. Yeah.
1 (46m 40s):
And when I started dating this girl, I was like, Oh, she never has cheat days. Cause I’m just like looking at her and she’s just like,
2 (46m 46s):
Perfect. Right. And then
1 (46m 49s):
It was like, you know, late at night, one night and she goes, let’s go to insomnia cookies. And there was one like right downstairs.
2 (46m 57s):
Yeah. That’s it I’m like, you want late night cookies and I’m like,
1 (47m 5s):
It was against like everything I tell people and she’s like, yeah, but you know, you just have like one or two,
2 (47m 14s):
She was trying to be,
1 (47m 15s):
Yeah. I mean, that’s just like, Oh it just try it a little bit of this heroin.
2 (47m 18s):
Like no. Right, right, right. You know, you know,
1 (47m 20s):
And, and so I realized like, okay, I’m going to have to make some adjustments in my lifestyle. Cause yeah, yeah. You know, so, and so you’re
2 (47m 30s):
Insinuating and insomnia cookies would be a cheap food. And for you, unfortunately, Hey, that’s all right. You know what I always say to people? Not, not necessarily about the chief who is about getting right back on, on the wagon and just, you know, live in that, you know, live in a clean life style.
1 (47m 48s):
One of my real cheap food is kids insomnia cookies. Like they’re actually, they’re good. I mean, as far as cookies go, but cookies were never my thing. My mother’s from Belgium and a real Belgian waffle, not a waffle like you get in anywhere in the United States. Right? Heavy, like really heavy Dover, not really overly sweet. And they have like powdered sugar on the top
2 (48m 10s):
Of them. That’s it. Thank
1 (48m 12s):
You. Like when I’m in Belgium, when I’m walking down the street, I will get in and now I can, you know, use it to amplify my glycogen replacement for a workout. So I think the last time I was in Belgium, I had my X three, you know, in a carrying case and my back and I like did a work out in front of me. I wish somebody had taken a picture of this. Did it work out in front of one of these waffle karts in like the middle of Brussels? It, it was like a cold day, but I was sweating like, hell, because it’s a hard workout. And then I had to Baltimore.
2 (48m 50s):
It was awesome. Yeah. Yeah.
1 (48m 52s):
Everything went right in. I’m also glad that I can feel it. Everything was just swelling. It looked like I doubled in size after my workout was over.
2 (49m 2s):
I’m one of the questions I like to ask guests on the show is what would be, cause what would be your one tip to get you’re you know, let’s say your a middle-aged we’re, you know, we’re both, I’m 40, we’re both middle aged. What, what, what would it be your one to buy it? But you’re right. What is that? I hate that by the way. I know the time flies. I’ll tell you. I don’t see it. Let me tell you, I don’t feel 40 or so. And I know you don’t feel have what? 44. Okay.
1 (49m 27s):
You feel, I feel better than I did when it was 18. Right. You guys know joint pain. I feel just done with it.
2 (49m 33s):
Yeah. Well that’s, that’s, that’s the key. Right? And it’s just a number, right. And just a number. What would be like your one tip that you would give someone if they want me to get their bodies back and I know we’ve talked X three. So let’s say disregard X three, but what would it be? Another tip maybe you’d you’d give someone if they want it to sort of get back into, into, you know, what they were maybe 10 years ago. I would tell them to read the carnivore diet.
1 (49m 59s):
That that’s the best book by Dr. Sean Baker.
2 (50m 3s):
Okay. Yeah. I mean the guy that will put you on a path where,
1 (50m 12s):
And there’s no way you won’t be Lean by following the advice in that book and it’s easy.
2 (50m 19s):
Right? It’s so easy.
1 (50m 22s):
And it’s basically still what I’m doing with my burgers. And Fortagen, I mean, Baker wouldn’t the bun, but like, because like I said, this is girl is really inspiring me to come up with something is my point with like, we bring in her up, is it, she has no trouble with a hard exercise. Like she’s an athlete, right. Very high level one. And she can make nutritional sacrifices, but a lot of people would just unwilling to do the fasting thing and they’re unwilling to go a hundred percent Carver. So I’m looking at what kind of results I can get from sort of a carnival ish type nutrition and a deficit and the fasting benefit and all of that.
1 (51m 13s):
How by sort of the, the bulk of the nutrition coming from Fortagen and Oh, it makes life so much easier and people will actually follow it is the guy who’s the CEO of Osteostrong is in Casa Gratzke he says all the time and he says it about nutrition or exercise. What’s what’s the best nutrition program. You know, people will say, well, I don’t know what, and he goes, the one you’ll follow because ultimately you won’t follow it. Like what’s, what’s in this book me, to be honest, it’s hard to follow. Like I know I give different levels. Like if you need one, like I’d say one meal a day in there, but the most extreme stuff I talk about in there.
1 (51m 58s):
Yeah. I think maybe one or 2% of the population will give that a shot. I think most other people we’ll be like, Oh, I’m going to stay in the beginner area because all this other stuff sounds like it sucks. And going three days with no food and water, for example, that sucks. Right. If there is no, I can answer your code. It, it sucks. Now you’ve completely transformed in three days, but it still sucks.
0 (52m 22s):
Right. And you’ve got to, you know, like with fasting, like anything, like you got to build yourself up to that point, but once you get fat adapted, right. It’s, it’s definitely attainable. I don’t do a lot of a ton of extended fast, but every once in a while I’ll do it just to mix it up. And, but I agree. And what I hear a lot from a lot of guests is making protein, the main source of your meal, you know, quality protein. Obviously
1 (52m 50s):
It should really be the only thing you’re going for. It’s the only macro I would ever count. Like I need to clear 250 grams of protein because I weigh 200 to 240 pounds
0 (53m 1s):
About a gram per pound is what
1 (53m 3s):
We found a by the way, that’s, that’s the role. And I always want to shoot a little bit over, you know, it was way better than me being under. Right. So, yeah, but the Fortagen I, so with four doses, it makes up for 200 grams of protein. So I really only need Eat like in an eight ounce burger or, or like a, a steak or something. Yeah. I’m cooking section with my parents tonight. And my mom was laying the meat out and usually it’s like never enough. Cause it doesn’t matter how many times I tell her how much I was eating. It was like, I was eating two and a half pounds, three pounds of meat eating one meal, by the way, you don’t feel great after that either. That’s a lot on that last day, a week. You’re like,
1 (53m 46s):
Like the first, the first bite, especially after you know, one meal a day in 48 hours of no food, you’re like, okay, like whatever I can do this and you liked it. I get sick. We never really liked day. And at the end of the meal, it it’s like I’ve had enough. I’m really tired of eating a steak. Yeah.
0 (54m 11s):
When you say it, cause I do I’m I don’t do full Colonel you know, I do a carnival or ish I’ll add and you know, I like avocado and it, is there a certain carbs that you like and that you tolerate that you’ve had in no. OK. Kind of hit a off, do you really?
1 (54m 28s):
Yeah. The, their, just their garbage, okay. The carbs exist in nature to get you fat. And that’s why they appear at the end of the summer. They end to the hot season is to get you fat for the winter is to help you survive. But we don’t really need that anymore. We have buildings. So when, I mean the whole carp timing thing with a work-out to replace glycogen, it has to do with general energy. It has to do with a stretching out the muscles. So you can make room for hyperplasia a, which is like a miracle discovery, mostly made by a professor, hosing Antonio out of Florida state. That guy should probably win a Nobel prize, honestly, for like a really documenting and, and, and, and he, he, his, his, I believe it was his PhD thesis really put together.
1 (55m 19s):
It was a, he didn’t call it a meta analysis, but he, he just put together such a great argument about stretching, like forcing more hydration into the muscle and then stretching, and then showing that you have a hyperplasia benefit and that’s permanent muscle growth. Like that is amazing. And he’s never really been recognized for that to the general public. He’s been recognized by a scientist many times, but like, I really liked that guy to get more credit for that. Cause that that’s just amazing.
0 (55m 54s):
Yeah. So I guess the moral of the story is have protein, the main source of your meals and absolutely. Yeah. And implement it as a matter of fasting. And if you want to build muscle, Use the
1 (56m 11s):
No, no. It’s pretty simple. Like the lifestyle is, is easy. And also, you know, it’s funny, like you talked about who you are. Podcast when we first the product, we targeted people who cared about strings. And even though we were warn them to do so by other, by other companies like the fitness community, they cannot be able to get it makes me argument. You will never get any worse because these people, what they say, it was a Google sheet and the level of intelligence on the average business is Variable. And, and I think also the patients, they just to see something that they, I think, you know, it sounds too good to be true.
1 (56m 52s):
And even though the science is there, they won’t read it and I want you to draw it. Right. So it was difficult, but we pivoted immediately. I’m talking about day’s after we launched our ads to target busy professionals. Yeah. And it was like sales with, through the roof immediately because a busy professional is looking at the optimist, the life, like everything that do, if you can cut the time, it takes the breast of a cheap in house. They appreciate it. And they are, and they will spend money or, or in the learn about Why they can get away with it.
0 (57m 30s):
Yeah. That makes complete sense. The target them, because it really, it takes the excuses out of it. They, they don’t have any, you know, 10 minutes a day, 15 minutes a day,
1 (57m 41s):
The fit, but they might not have time to get to a gym. Right. You might, they might do a quick day trip somewhere and they don’t want to say a two day trip and they don’t even want to bring workout close with them because it just too much room on the back and being like, like I’m wearing, I’m wearing jeans and dress shoes today. That’s what I’m going to work out in today. Right. There’s like, right. And then the office,
0 (58m 15s):
Right? Yeah. No, you don’t need much doot in your hotel room, you know, for travel. That’s a no brainer. And actually just to let you know, my dad and my brother-in-law, I had had them both get one. So ’cause, I was like, my dad too. He’s lifted his whole life. And he said some joint issues and I’m like, give it a go I’m Tanya, I’ve been using it for six months. It’s been great. So yeah, it’s, it’s something I’m going to keep telling people to, to keep, keep it, to use it because if you wanna get max results in less time, who, who doesn’t want that, you know, no brainer. Well, I appreciate it. I, I, you know, I’m glad I got John I started using this and then decided to start a podcast and now I got you on, so I really appreciate you coming on and sharing some knowledge with everyone.
0 (59m 2s):
And I know, I know they get great benefits by using it. So what can people find me? I know, obviously X three M is probably the best place. Right.
1 (59m 10s):
We created a landing page, so I didn’t have to list off five things or where you find me, you just go to Dr. j.com. Oh, okay. Yeah. Doc Tor the letter J dot.com. That’s simple,
2 (59m 22s):
Right? Yeah. And it gets to my Instagram and YouTube. Facebook, anything. Okay. Dr j.com. Well, thanks Dr. Jaquish. I appreciate it. I know this is good for you. Thanks for listening to the Get Lean Eat Clean podcast. I understand there are millions of other podcasts out there and you’ve chosen to listen to mind. And I appreciate that. Check out the show notes at Brian Gryn dot com for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member. That’s looking to get their bodies back to what it wants was thanks again, and have a great day.