Speaker 1: I'll get a you bloody Champions. It's Fatty Harps. Well,
Speaker 1: one time, Fatty Harps. Now I'm hard as a fucking
Speaker 1: cat's head. Let's be honest. It's the you project. It's
Speaker 1: the You project. And one of my old workmates, colleagues
Speaker 1: friends has joined us because he's straight up smarty pants
Speaker 1: and why the fuck not? Peri an archis goody Champ,
Speaker 1: welcome back?
Speaker 2: Do I call it now? Doctor Craig Harper? Is that
Speaker 2: happened as yet? Always just like good old Craigo. How
Speaker 2: are you?
Speaker 1: No, it's still dumbass. You can still call me and
Speaker 1: then maybe by the end of the year a bit
Speaker 1: earlier you can call me doctor dumbas. We'll see how
Speaker 1: we go. There's a lot of variables. And for anyone
Speaker 1: out there thinking about doing a PhD, don't you know
Speaker 1: just a little bit from No, I'm kidding, it's definitely
Speaker 1: definitely worth it, but probably don't, probably don't have the
Speaker 1: workload that I do, and then do that as well.
Speaker 1: That that would just be my one little asterisk, my
Speaker 1: little disclaim, my little proviso. Now you live up on
Speaker 1: the Sunshine Coast, I'm getting that right.
Speaker 2: I don't know it's true shine lovely long boulevard.
Speaker 1: Yeah, have you been blown away? Are you still? Did
Speaker 1: your house get thrown into the ocean? You all right? Well,
Speaker 1: it's been a fucking mayhem up there.
Speaker 3: It certainly has.
Speaker 2: Look I had to tie myself down to the roof
Speaker 2: at one stage and you know, wave out to the
Speaker 2: helicopters to see how that would go, and saw me
Speaker 2: and just went right past. So like, but there's that
Speaker 2: bald Greek guy in the lalla let him go. But yeah,
Speaker 2: we got hit with a lot of rain and a
Speaker 2: lot of flood waters and stuff like that. Luckily enough
Speaker 2: it went a little bit south from us, so we
Speaker 2: didn't get the massive deluge that Gold Coast were the
Speaker 2: overre wiped out, lost bitches, lost, little dogs, lost, everything
Speaker 2: was pretty bad. So yeah, I'm still here. I'm still
Speaker 2: waving and lots of green grass. I just had a
Speaker 2: tree that blew down in front of my place and
Speaker 2: that's about it, so very very lucky.
Speaker 1: Well, I'm glad you're all right, mate, because I was
Speaker 1: thinking about you, and I've got a bunch of friends
Speaker 1: who live up in Queensland and fortunately everyone is all right.
Speaker 1: But it's all our Queensland listeners and you're going through
Speaker 1: it again because today we're not the same. But it's
Speaker 1: like it's a big You were meant to go to
Speaker 1: somewhere today and have an event but it got rained out.
Speaker 1: Am I right?
Speaker 3: That's correct?
Speaker 2: Also going to be hitting down to Brisbane, but the
Speaker 2: roads except a little bit washed out and the event
Speaker 2: got moved on an indoor event. But the problem would
Speaker 2: have been from getting from the car park to the
Speaker 2: event without getting my hairwet, so that would have been
Speaker 2: the big issue. And then if you look out on
Speaker 2: the map up Noosa, they're flooded out where the NUSA
Speaker 2: and North Shore Ferry is where you get across on
Speaker 2: the Double Island point that's completely flooded. And were there
Speaker 2: complete deluge at the moment they've got you're not, Honestly,
Speaker 2: They've got helicopters getting people out and putting them on
Speaker 2: top of the old Quilpy Pub, which is going to
Speaker 2: be some legendary pubub that way. So yeah, it's a
Speaker 2: bit scary, Craig. I'm auldering a bit up here getting
Speaker 2: the suntan and roll around the beach and kicking stand
Speaker 2: on my own face and it's not really happening at
Speaker 2: the moment.
Speaker 1: Well, and of course he's being facetious everyone because he's
Speaker 1: bald as fuck. He does he probably has four hairs
Speaker 1: on his whole body. I think they're on his left shoulder.
Speaker 1: But anyway, so here's what happened, and this is how
Speaker 1: we ended up doing this. So we have a thing
Speaker 1: called do You Project Podcast Group on Facebook, which you
Speaker 1: listener are more than welcome to join. There's no hooks, catches, agendas.
Speaker 1: It's just a group where we get together and chat
Speaker 1: and hang out and we get a lot of people
Speaker 1: who are like minded, who talk about the shows, talk
Speaker 1: about particular topics and subjects, and every now and then,
Speaker 1: in fact more often now these days, are asking a question.
Speaker 1: So a lady Carroll Caroline who here we go. Sorry,
Speaker 1: I should have been more organized. So Caroline Webbin, who
Speaker 1: is a friend, big friend of the show. When I
Speaker 1: went to New Zealand and did some work for her,
Speaker 1: she ran a public workshop. I went over there and
Speaker 1: it was awesome. Actually we had a lot of fun.
Speaker 1: But anyway, Carolyn is a trainer. She was a I
Speaker 1: was going to say late started, kind of late starter,
Speaker 1: I guess compared some started in her maybe late forties,
Speaker 1: and now she's in her early fifties. I think, Carolyn,
Speaker 1: if I'm fucking this up, sorry, but is n I
Speaker 1: think she's like fifty one, two or three and very strong,
Speaker 1: very fit in factors. Now she's gone from not doing
Speaker 1: anything like the kind of training she does now, never
Speaker 1: having really done it in her life, not in the
Speaker 1: way she does it now, and she's now a multi
Speaker 1: time national record holder in powerlifting Pezzant. Yeah, so she's
Speaker 1: doing she's a fucking weapon anyway. But she's also training people,
Speaker 1: and so she's usd a couple of hypotheticals now. So
Speaker 1: Perry and I are going to we're going to unpack
Speaker 1: this stuff. Now. What we're not doing. Just be clear.
Speaker 1: My lawyer has been on the phone. No, I don't
Speaker 1: even have one. What we're yes, I do. We're not
Speaker 1: giving personal advice, we're not giving medical recommendations. We're not
Speaker 1: telling you to do anything or not do anything. That's
Speaker 1: really up to you. But what we're doing is sharing
Speaker 1: thoughts and ideas and information and a bit of science
Speaker 1: around the questions and topics, and then you either by
Speaker 1: yourself or with a bit of your own research, or
Speaker 1: perhaps with a medical or fitness professional. You will if
Speaker 1: it's relevant, you'll go and make a decision and operationalize
Speaker 1: something and see what the result is. And I know
Speaker 1: that sounds kind of fucking double dutch and evasive, but one,
Speaker 1: it would be completely unprofessional and irresponsible for either of
Speaker 1: us to tell you what to do, never having met you,
Speaker 1: never having assessed you. So we won't be doing that.
Speaker 1: But what we're going to do is talk about these
Speaker 1: things and I think that will give some clarity. Is
Speaker 1: that all right with you, Pezza?
Speaker 3: It sounds great.
Speaker 2: I mean, PEMA need to realize that we've got decades
Speaker 2: of experience in this area, and that's why we know
Speaker 2: that we can't just go here we go, this is
Speaker 2: what we recommend everyone should do this.
Speaker 3: It's just not going to happen that way.
Speaker 2: It needs to be a personal, one on one assessment
Speaker 2: and decide what protocols are then best suited for that person.
Speaker 2: And then we all can do is suggest these protocols
Speaker 2: and from there they can decide what they'd like to do.
Speaker 1: Perfect right person one Judy and now I don't know
Speaker 1: if Judy's not real. Caroline suggests she's not. Judy trains
Speaker 1: six days a week, but probably quite representative of some people.
Speaker 1: Judy trains six days a week. She runs, she jumps,
Speaker 1: She does CrossFit hydrox type of training, which is that
Speaker 1: very much intervally body weighty and a lot of other
Speaker 1: lifting shit and running and jumping. She does's loads of burpies.
Speaker 1: She's fast. She also lifts heavy in the gym. But
Speaker 1: Judy isn't making any progress or getting any stronger. Waits
Speaker 1: remain the same. She lifts about three times a week,
Speaker 1: normally after a run or CrossFit session. She intimately fast
Speaker 1: aka missus breakfast and trains in the morning. So I'm
Speaker 1: assuming if she says she intermittent fast, does she mean
Speaker 1: she does that intimittently or every day she's doing I
Speaker 1: assume she's saying every day she misses breakfast and trains
Speaker 1: in the morning. Can we explain scientifically why Judy isn't
Speaker 1: getting any stronger or building muscle? Right, I'm going to
Speaker 1: kick off, and then I'm going to talk a bit
Speaker 1: about training and broad stuff, and then pez you talk
Speaker 1: about nutrition and whatever you want. But what I'm going
Speaker 1: to say is, with people like Judy or anyone like this,
Speaker 1: you've got to realize that there's a couple of important factors.
Speaker 1: One is that everybody's body responds differently, even to the
Speaker 1: same stimuli. So if we had Judy and jan and
Speaker 1: Joan and they're all about the same and they all
Speaker 1: did the same training and ate the same food and
Speaker 1: lifted the same weights, and had the same amount of sleep,
Speaker 1: and lived the same lifestyle and had a similar mindset
Speaker 1: and all of those things, we'd still get different outcomes
Speaker 1: because genetically they're not the same, and physiologically everybody responds
Speaker 1: either a little bit differently or a lot differently, depending
Speaker 1: on a myriad of variables. So it's impossible to say
Speaker 1: the reason that she's not progressing is this. But when
Speaker 1: we factor in so sleep, we factor in stress, Perry,
Speaker 1: you can talk about food in a moment, of course broadly.
Speaker 1: Then we talk about exercise, the type of exercise, sets, reps, volume, intensity, workload.
Speaker 1: Then we talk about not only recovery between sets and efforts,
Speaker 1: but also recovery period, how much recovery, how many days off,
Speaker 1: and not only how much sleep, but the quality of
Speaker 1: the sleep. So the age of the person chronologically but
Speaker 1: also the age of the person biologically. So, Perry, are
Speaker 1: you sixty two now or one?
Speaker 3: What are you sixty one? Kragie will be sixty two
Speaker 3: in June, So you.
Speaker 1: And I are both sixty one, And without trying to
Speaker 1: sound like two dickheads, neither of us are biologically sixty one,
Speaker 1: not because we're special or better, but because we do
Speaker 1: certain things that create a lower biological age than chronological
Speaker 1: age I would suggest for both of us. Right, So
Speaker 1: all of these things, and I don't say this to
Speaker 1: confuse everyone, I just want you to get that it's
Speaker 1: not just that's so simple as oh, it's because she's
Speaker 1: not eating enough protein, or it's because she should train
Speaker 1: in the RVO, or it's because she's not eating breakfast,
Speaker 1: or it's because it's probably not one thing. It's probably
Speaker 1: a combination of things. And I'll shut up after this.
Speaker 1: So I think, irrespective of all of the questions that
Speaker 1: we're going to answer today, I think what is really
Speaker 1: important is that people start a process where they're trying
Speaker 1: to identify the different things that impact their body and
Speaker 1: the way that those different things or stimuli impact their
Speaker 1: body personally. Like I can tell you what is the
Speaker 1: best sleep protocol for me, the best eating protocol, the
Speaker 1: best training, the best recovery, and not because I'm an
Speaker 1: excise scientist, but because I've paid attention for a long
Speaker 1: time to what my body does when I do certain
Speaker 1: things to it. And not only have I done that
Speaker 1: you know recently, but my whole lifespan and over your lifespan,
Speaker 1: which would be the same for Perry and me and
Speaker 1: every listener. The thing that worked for you when you're
Speaker 1: thirty won't work for you when you're fifty or not
Speaker 1: in exactly the same way, because you're not living in
Speaker 1: the same body. In inverted commas, it'll be similar but
Speaker 1: somewhat different. So pairs, before I throw to you, I'm
Speaker 1: just going to say that question just again, as much
Speaker 1: for our listeners as you. She trains six days a week.
Speaker 1: She runs, jumps, does CrossFit, hydrocks loads of burpies. She's fast.
Speaker 1: She lifts heavy, but she isn't making any progress. Weights
Speaker 1: are not going up. She lifts three times a week,
Speaker 1: normally after a run acrossfit. She doesn't eat breakfast. She
Speaker 1: trains in the morning.
Speaker 2: What are your thoughts, Well, it's a very interesting concept
Speaker 2: here because of the fact we're assuming a lot of
Speaker 2: things that you know. While she's missing breakfast, is she's
Speaker 2: getting enough food? And you've made a valid point that
Speaker 2: it's not a simple answer as all, let's get some
Speaker 2: breakfast in and see what happens before she trains. If
Speaker 2: the process is going to be a multi factful thing,
Speaker 2: and we need to look at another of thing's number
Speaker 2: one the overall food content. If we're just looking at
Speaker 2: it from a nutritional point of view, how much food
Speaker 2: is she eating for the whole day, So how many carbs,
Speaker 2: fats and protein. You know, a lot of people demonize
Speaker 2: carver hydrates, and especially when people get a little bit older,
Speaker 2: they think I'm going to cut carbs out so I
Speaker 2: can stay lean, et cetera. But we know the carver
Speaker 2: hydrates are a main fuel source. So how many cubs
Speaker 2: you're having? When is she having carbohydrates? Is she having
Speaker 2: carbohydros while she's training egen a glucose strength with let's
Speaker 2: say electrolytes in there. Is she using any form of
Speaker 2: stimulants like caffeine before the workout. There's a number of
Speaker 2: things that can actually cause this because we might get
Speaker 2: a people get a crash. I know with people that
Speaker 2: in a minute fast and that train in the morning
Speaker 2: very early, when we've just included a banana before they train,
Speaker 2: just a simple banana, which is twenty grams of carbohydrates.
Speaker 2: That always find their performance increases every time. There's no
Speaker 2: spots of amies. And there's a number of reasons. One
Speaker 2: in a banana and one banana there's a lot of potassium,
Speaker 2: which is great for the satin potassium pump with the muscle,
Speaker 2: so it makes the muscle work more effectively. And secondly,
Speaker 2: we're getting twenty to twenty two grams for every one
Speaker 2: hundred pms of banana. So therefore, if they're going to
Speaker 2: have that extra carbohydrate source, it's going to pick them up.
Speaker 3: They're going to work better.
Speaker 2: And because she's saying she's not improving and she's doing
Speaker 2: the same thing over and over, she needs to try
Speaker 2: something different to get a different risk. And the first
Speaker 2: focus is improving the strength. The only thing that can
Speaker 2: relate to that will improve a strength is increasing carbo
Speaker 2: hydrates and especially whilst he's training. I always recommend all
Speaker 2: my clients that are, you know, let's say in the
Speaker 2: athletic field, to always have a carbo hydro drink while
Speaker 2: they're training, and it can be anything up to sixty
Speaker 2: or eighty grams of carbo hydrates depending on the intensity
Speaker 2: and the duration of their exercise program.
Speaker 1: So yeah, I love it. I love it. And also
Speaker 1: when you like you were intimating and cut me off
Speaker 1: whenever you need to. But you know, like the total,
Speaker 1: if somebody's expending more calories than they're taking in, it's
Speaker 1: going to be hard to have energy in the morning
Speaker 1: or vice versa. You know, if there are a thousand
Speaker 1: calories too much every day, well they're going to gain weight.
Speaker 1: I know there are a lot of other variables and
Speaker 1: a myriad of factors, and something that I didn't mention
Speaker 1: at the start was also apart from genetic variability, which
Speaker 1: I did mention, but also endocrime system. It's like, well
Speaker 1: where is this? You know, how old have we got
Speaker 1: age here? No? So I mean is Judy thirty? Is
Speaker 1: Judy perrymenopausal? Is she menopausal? Is she young? Fit? Healthy?
Speaker 1: Is she like? Is she was she a bigger kid
Speaker 1: when she was Does she have weight issues when she
Speaker 1: was young? I mean, you know the thing is sometimes
Speaker 1: you know, and I know it's like even from a
Speaker 1: dude's point of view, So let's talk about blokes for
Speaker 1: a minute. If I did everything right, but my testosterone
Speaker 1: was through the floor. I'm not building muscle.
Speaker 3: You've got to struggle.
Speaker 2: You're actually going to struggle, and you're going to be
Speaker 2: psychologically planning as small as you know yourself. On disosteroid levels,
Speaker 2: we have like a lot of depressive sort of feelings,
Speaker 2: which we call it manipause. Right, you'll feel flat, so
Speaker 2: you can train like an animal. You're going to get nowhere.
Speaker 1: It's like, and that's the thing. It's like, you know,
Speaker 1: like she might have Judy might have a thyroid that's
Speaker 1: not worth king grat she might be lacking vitamin B,
Speaker 1: she might be you know, there's a bunch of things
Speaker 1: I think. I think. I think one of the things
Speaker 1: that we can do is Okay, so whatever Dudy's currently doing,
Speaker 1: because she's obviously doing, whether or not Judy is real
Speaker 1: or hypothetical, it doesn't matter, right, because the principles are
Speaker 1: the same. Here's my advice, Judy and all the duties
Speaker 1: out there. Do not change fifteen fucking things at once.
Speaker 1: The problem with that is one completely unscientific. Two, you've
Speaker 1: got no idea what any of those fifteen factors or
Speaker 1: variables are doing. You go, wow, I feel amazing. But
Speaker 1: you don't know which of those things, if any, are
Speaker 1: making you feel amazing. And so, like Perry suggested, maybe
Speaker 1: a starting point. And again this is a maybe, this
Speaker 1: is a hypothetical, as go, we'll do exactly what you're doing,
Speaker 1: but throwing a banana before you train, bibbody, Bobby boo.
Speaker 1: Don't do it once and say it didn't work. Do
Speaker 1: it maybe ten or twelve days, or fifteen days or
Speaker 1: seven days, and see how you train, how you recover,
Speaker 1: how your energy is and you might find there's a
Speaker 1: bit of an improvement, a lot of improvement, or no improvement.
Speaker 1: But either way, what you're doing is you're running your
Speaker 1: own N equals one experiment. You know N equals one.
Speaker 1: You are the research, you are the researcher, and you're
Speaker 1: the participant in your own study. And so this is
Speaker 1: we don't need to be a scientist. Perry's got a
Speaker 1: master's in nutrition. You don't need a masters are great,
Speaker 1: by the way, and he's a smarty pants, but you
Speaker 1: don't need that to go. Fuck, how is my body
Speaker 1: responding when I change this variable? Because your body is
Speaker 1: the ultimate teacher. It is always telling you something and
Speaker 1: it is your job to listen up, Pezz you finish up,
Speaker 1: and then we're going to move on to the next question.
Speaker 2: Okay, one of the biggest things that we need to do,
Speaker 2: I think in this situation is going one step back
Speaker 2: and as actually go you know what, Judy, go get
Speaker 2: some blood test done. Let's have a look under the
Speaker 2: bonnet and see what's going on. Let's assess you completely.
Speaker 2: Let's look at your foundation and we'll see what A
Speaker 2: plus B of what you're doing. So as your training,
Speaker 2: bees your lifestyle, let's see what the outcome is. And
Speaker 2: let's little bit that blueprint, which is your blood works
Speaker 2: to give us a better analytical report on what's happening.
Speaker 2: And you hit it greatly, Craig when you said, well,
Speaker 2: what's a hormone system doing, you know, high low, whatever
Speaker 2: on proges to stosterone issue, and what's going on with
Speaker 2: the body, what's happening with the vitamin B twelve, what's
Speaker 2: happening with vitamin D, which we know is now a
Speaker 2: hormone regulated within the female body. So let's rape under
Speaker 2: the bonnet and see what goes on.
Speaker 1: Yeah, exactly, all right, good work, you, good work me.
Speaker 1: I think let's go to let's go to question two,
Speaker 1: and this is still from Caroline. Question two is about Dave.
Speaker 1: I feel like Dave is not real too, but that's okay.
Speaker 1: There's heaps of Daves and Craigs and peries and duties
Speaker 1: in the world. Dave's overweight, probably about thirty kilos. He
Speaker 1: exercises each weeak with a mixture of cardio and waits
Speaker 1: two to three times and weights and weights two to
Speaker 1: three times. All right, so I feel like he does
Speaker 1: waights two to three times and cardio on top of that.
Speaker 1: It's about thirty kilos overweight. Firstly, and this is I'm
Speaker 1: not trying to be pedantic, but weight at the very
Speaker 1: best weight. It is an indicator, or it can be
Speaker 1: an indicator. But you also need to remember that when
Speaker 1: we go purely by weight, there's a lot of things
Speaker 1: we're not factoring in, you know, bone density, muscle mass,
Speaker 1: genetic variability. And so somebody like me who's I'm leaned,
Speaker 1: like I'm probably ten percent body fat or less. I'm
Speaker 1: lean and I'm eighty maybe eighty five kilos. And if
Speaker 1: you if you do the old BMI, you do the
Speaker 1: height weight THINGO on me one seventy eight centimeters eighty
Speaker 1: five kilos. I think you find out that my body,
Speaker 1: my BMI is about twenty seven even as Perry well
Speaker 1: knows and some of our listeners well know, that puts
Speaker 1: me pretty much in the middle of the overweight group
Speaker 1: right now, Clearly I'm not overweight, and clearly I'm not obese,
Speaker 1: and clearly I'm not carrying excess fat. The reason I'm
Speaker 1: saying this is because using certain I guess protocols to go, oh,
Speaker 1: this person's good or this person's bad, or this person's
Speaker 1: in the zone or out of the zone. They're target,
Speaker 1: they're on target, they're off target. Weight does matter, but
Speaker 1: it doesn't matter as much as people think. What probably
Speaker 1: matters in my opinion. Pery will agree or disagree, but
Speaker 1: is more body composition. So what your body fucking made
Speaker 1: up of? Like you could be by the way, I
Speaker 1: could be one hundred kilos and leaner that I am
Speaker 1: now at the same height, and I'm still not you know, fat,
Speaker 1: per se. But then if I was one hundred kilos
Speaker 1: and still lean lots of muscle, I'd be classified as obese. Right,
Speaker 1: So we need to just keep all of these things
Speaker 1: in mind. Now, the next part of this question is
Speaker 1: he's starting on ozepic. Okay, we've spoken about a zepic.
Speaker 1: In fact, we did a whole episode with it on
Speaker 1: IT with David Gillespie and again, by no means did
Speaker 1: we cover all of it. He's starting on ozepic to
Speaker 1: assist his weight loss. What's your thoughts on Dave's situation,
Speaker 1: long term weight loss goals and going down this path? Mate?
Speaker 1: Do you want to start with that?
Speaker 3: Yeah, I'll jump in on that one.
Speaker 2: As someone I have pickle maud, but I'm also on
Speaker 2: the credited diabetes educator and we did a lot of
Speaker 2: stuff on WAT start as GLP one antagonist, so it
Speaker 2: gets everything the ball rolling. So I've had clients that
Speaker 2: have come and spoke to me about taking a zempic
Speaker 2: and a few have taken it. My biggest concern is
Speaker 2: always been the side effects from azempic, so I will
Speaker 2: sit down and explain the negws before let's look at
Speaker 2: the positive and with something like a zenpic.
Speaker 3: What we were taught at.
Speaker 2: University was simple that it's a transitional thing that will
Speaker 2: put someone on a zempic to help regulate the weight
Speaker 2: and as the weight comes down, we try and educate
Speaker 2: them on lifestyle, lifestyle changes, et cetera. The fact that
Speaker 2: he's actually training and doing stuff and went, right, I've
Speaker 2: had enough. I want to lose some weight because theoretically
Speaker 2: we're assuming that he's thirty kilos overweight, that it's an
Speaker 2: unhealthy weight to be at this progression. To do something
Speaker 2: to strike, let's say, speed up the process is I believe,
Speaker 2: a fantastic thing to do it, as long as it's
Speaker 2: aware of the side effects. The issue with this can
Speaker 2: be and there's been this big speculation I was going
Speaker 2: to lose a lot of muscle, et cetera. Some studies
Speaker 2: have now been coming out, more so because of the
Speaker 2: fact so many people are on a zenpic that we're
Speaker 2: finding that the amount of muscle that people would lose
Speaker 2: in comparison to someone that goes into a very strict
Speaker 2: diet is very similar. And that's been a very big
Speaker 2: eye opener for me. We've just gone, well, that's interesting
Speaker 2: because we've been going, hey, wait on zempic's going to
Speaker 2: strip away the muscle. When we go off a xempic,
Speaker 2: we're going to put on weight. And it's the same
Speaker 2: with a diet. If someone's been on a diet and
Speaker 2: they've done it specifically to lose weight, and that's all
Speaker 2: they're worried about and nothing else. When they stop that
Speaker 2: diet and they go back to eating the same way,
Speaker 2: it becomes an issue.
Speaker 3: They're going to put the weight back on.
Speaker 2: So for this guy here, I would say, yep, ZAMPI great,
Speaker 2: this is your last point of call. You want to
Speaker 2: give it a shot to get the ball rolling, but
Speaker 2: continue having education in the matter. Have someone support you
Speaker 2: with nutritional advice. Have someone will with your overall lifestyle
Speaker 2: to assist you and guide you so that you can
Speaker 2: actually maintain the weight loss and do it healthily, and
Speaker 2: then slowly come off a zempic to keep going. One
Speaker 2: of the ladies I'm actually helping at the moment that's
Speaker 2: through Facebook, that's contacting me. She's no complaining of massive
Speaker 2: amount of hair loss. We're talking clumps of hair. And
Speaker 2: I'm like, well, yeah, you're doctor, so it's not even
Speaker 2: an endocronologist. A doctor who put on there has put
Speaker 2: on two big a dose And I'm like, this is
Speaker 2: not good man.
Speaker 3: This is another thing.
Speaker 2: And then how's your digestion going? Can you've got to
Speaker 2: the toilet comfortably? I haven't for five days.
Speaker 1: Fuck yeah, really yeah, And this is where.
Speaker 2: A destradition coming on. You know, there's a severe side
Speaker 2: effects with the zempic and people don't realize, so, especially
Speaker 2: when it's been prescribed for someone that's not a diabetes
Speaker 2: educator or someone that's well known in the field to
Speaker 2: deal with diabetes that can prescribe a zempic as a
Speaker 2: weight loss helper. That's what we're trying to look at.
Speaker 2: So you know, this situation as long as it's all
Speaker 2: been monitored to govern, and we know it's short term,
Speaker 2: not long term, but short term to help him drop
Speaker 2: some weight. So you know, psychologically, imagine if he dropped
Speaker 2: ten kills him feel amazing. That would be to keep
Speaker 2: going and then he can throw the exempic the way
Speaker 2: and he can keep going and keep going, getting the training,
Speaker 2: eating well, having nutritionness or a dietitian, have an exercise
Speaker 2: physiologist or a personal trainer to keep him on track.
Speaker 2: And if he's got someone to be accountable to, let's
Speaker 2: say every week he's got to report into someone to
Speaker 2: check his weight to check he'll get amazing results. And
Speaker 2: if give him that boost, I'm all for it. But
Speaker 2: where are the side effects?
Speaker 1: Yeah? Yeah. Look, I think it's just going in with
Speaker 1: your eyes open. I'll be honest. Until recently I was
Speaker 1: absolutely fucking not no way ever, right, and then I
Speaker 1: jetted with David Gillespie. He enlightened me a little bit.
Speaker 1: You're enlightening me a little bit. But I think you
Speaker 1: and I are in the same space. I think, like
Speaker 1: my answer is, it depends again, it depends. Here's my thing.
Speaker 1: I think we need to not only you know, the nausea,
Speaker 1: the constipation, the vomiting, the diarrhea, the bloating, the stomach pain,
Speaker 1: the fucking hair loss, the heartburn, the burping, yes I'm
Speaker 1: reading a list, the fatigue, the low energy, the appetite suppression.
Speaker 3: All of those.
Speaker 1: Yeah, all of those myriad of potential side effects. Right,
Speaker 1: Not only that the physiological stuff, but also I think
Speaker 1: we need to we need to be mindful that people
Speaker 1: can create psychological and emotional dependencies on drugs that aren't
Speaker 1: naturally physical logically addictive, you know, like heroin addictive, you know,
Speaker 1: crack addictive, but they're more physical. There's a physiological addiction,
Speaker 1: you know, OxyContin all of those things people get physically
Speaker 1: addicted to, But there are other things that are not
Speaker 1: physically addictive per se. But what happens is the person
Speaker 1: now starts to believe I can only lose weight when
Speaker 1: I'm on this drug. I can only stay lean when
Speaker 1: I'm on this drug. If I and this is the story,
Speaker 1: if I go off this drug, I'm going to get
Speaker 1: fat again. So I can't go off this drug again.
Speaker 1: Now I think that variable. Yeah, we're talking about You
Speaker 1: were talking about potential physiological problems, which are very real,
Speaker 1: and I think they're the biggest issue, but I think
Speaker 1: a close second to all of these things. You know,
Speaker 1: It's like you and I have witnessed people over the years, Perry.
Speaker 1: We're not going to mention any names that have taken
Speaker 1: certain other drugs to make their bodies look certain ways,
Speaker 1: and they go, I'm just going to do a bit
Speaker 1: of something, and then ten years down the track, they're
Speaker 1: still doing the something and they have to take you know,
Speaker 1: it's like because there's that same thing, It's like, oh, well,
Speaker 1: if I stop, then I won't look amazing anymore. I
Speaker 1: won't be big anymore, or you know, in the case
Speaker 1: of ozenbic, I won't be lean, or I won't be
Speaker 1: light anymore, because I can't do it. Clearly, I can't
Speaker 1: do it because I would have done it, but now
Speaker 1: I've done it with Ozenbic. So I just think that
Speaker 1: we need to be mindful of one all the physical stuff,
Speaker 1: but also go into the process knowing, knowing absolutely this
Speaker 1: is a short term thing.
Speaker 2: Yeah, you know what I've found Craig too. These people
Speaker 2: that sort of wire on this so much have created narratives.
Speaker 2: They'll learn a little narrative about saying, I've tried every diet,
Speaker 2: I've tried every this, I've tried every exercise program, I've
Speaker 2: had fifteen trainers. And when we look at it, we go,
Speaker 2: wait on, if that's the case, if you've tried it,
Speaker 2: why you're not sticking to why you're not working on
Speaker 2: a prov that we know one hundred and ten percent
Speaker 2: will work, will help you, will assist you in some
Speaker 2: form or fashion. So this narrative they've gone off created
Speaker 2: nothing works. Nothing works, nothing work, Wait on a zepic works.
Speaker 2: I've injected myself. Look, I'm on five hundred calories a day,
Speaker 2: I'm losing weight. And that's where they create this association.
Speaker 2: And like you're saying, they feel that when they come
Speaker 2: off it, they're going to put on light, and you
Speaker 2: know what, if they do put on a little bit
Speaker 2: of what, it's not a problem because you needed a
Speaker 2: little bit more than five hundred calories and the body
Speaker 2: physiologically is going to start responding and working effectively and
Speaker 2: do what it was designed to do.
Speaker 1: Yeah, alrighty, So the next question is from Janet Allen.
Speaker 1: So Janette or yeah it's Janet. Janet shout out to you. Janet.
Speaker 1: It's not so much a question, but she wants us
Speaker 1: to talk. He's literally what she wrote, can't wait for
Speaker 1: this one anything to do with postmenopause. So let's let's
Speaker 1: talk about some of And again this is two blokes
Speaker 1: who are probably not the most qualified people in the world,
Speaker 1: but both well, I have, and I'm sure you have,
Speaker 1: a significant percentage of the women that I train. Most
Speaker 1: of my clients for over thirty years were women, like
Speaker 1: about seventy percent, and quite a percentage of them were
Speaker 1: either postmenopause or mid menopause perimenopause. You know. It's like, so,
Speaker 1: I've had a lot of these conversations. I'm not the
Speaker 1: world authority on it, but I understand psychological, emotional, and
Speaker 1: practical realities, not from first hand experience, but from working
Speaker 1: with people who are going through it. So what happens.
Speaker 1: Let's just talk about what happens firstly, typically, so at menopause,
Speaker 1: So bone density now we're talking about if there's no intervention,
Speaker 1: So if nature just takes its course, so to speak, generally,
Speaker 1: bone density goes down. Quite often we see postural problems
Speaker 1: just because own density and a whole bunch of other things.
Speaker 1: So people can start to postmenopause get a little bit kiphotic.
Speaker 1: That's that kind of round the back, forward, hunchy shoulders,
Speaker 1: not always time sometimes not always. Sometimes muscle mass drops off,
Speaker 1: it starts to accelerate around give or take fifty. That's
Speaker 1: very general. Metabolism can often slow cardiovascually, we tend to
Speaker 1: go downhill a little bit and cardiovascular risk goes up.
Speaker 1: Fat distribution can change, so belly fat can start to
Speaker 1: accumulate a lot more than it did before menopause. Cognitive
Speaker 1: function can slide a little bit. By the way, all
Speaker 1: of this or a version of this, happens with men
Speaker 1: as well. Mood, emotions, sleep gets impacted, and I think again,
Speaker 1: I think the thing is too like when this phase
Speaker 1: of life happens. As Perry was talking before, he calls
Speaker 1: it manopause, which is the kind of fun name, which
Speaker 1: is true, It's called Andrew pause. It's the same. It's
Speaker 1: the boy version of what happens with girls and same
Speaker 1: with guys. Cognition, bone density, muscle mass, you know, sex
Speaker 1: drive goes through the floor for men. You know, there's
Speaker 1: a whole bunch of things, right, But I think it's
Speaker 1: trying to figure out how do I work with this
Speaker 1: new reality, how do I work with this new physiological shift.
Speaker 1: So I don't know how you are in this space.
Speaker 1: And by the way, Perry and I have not prepped
Speaker 1: at all. We haven't spoken about any of this. So
Speaker 1: I'm going to start with exercise. And then also, by
Speaker 1: the way, Perry has been is one of Australia's most
Speaker 1: experienced trainers. So he's a trainer and a you know,
Speaker 1: a master in nutrition. But so I believe that people
Speaker 1: who are post menopausals should be lifting weights. Absolutely. I
Speaker 1: think you should be training two to four times a week.
Speaker 1: Whatever you do, whether it's body weight, whether it's pinloaded,
Speaker 1: whether it's hydraulic, whether it's free weights, dumbbells, kettlebells, bar bells.
Speaker 1: It's all way better than doing fucking nothing, right, Pilarates
Speaker 1: reformer pilarates, it's all good anything where you are putting
Speaker 1: your muscles under load, where you are stressing your muscles, ligaments, tendons, attachments, bones, skeleton,
Speaker 1: and you are doing what I'm about to say is paramount,
Speaker 1: and you are doing it in a progressive way. Right,
Speaker 1: you're doing it progressively. You're using big muscle groups. If
Speaker 1: you can, you prioritize compound movements. You know Scott's dead lifts,
Speaker 1: push ups, things, we're using two or more joints and muscles.
Speaker 1: Don't be afraid of intensity, but also be be wise.
Speaker 1: Like intensity is relative to the individual. So I would
Speaker 1: say Perry is stronger than me, So Peri's Peri's are
Speaker 1: five out of ten, might be my seven, right, because
Speaker 1: there's no generic we're not comparing ourselves to a generic
Speaker 1: kind of intensity scale. So what I'm doing something, I'm
Speaker 1: doing X exercise at X pounds for X reps, and
Speaker 1: me I'm working at seven out of ten. Perry comes along,
Speaker 1: does the same thing, and he's working out at five
Speaker 1: out of ten because he's stronger, he's got more muscle. Right,
Speaker 1: So but what we're trying to do is we're trying
Speaker 1: to understand what is intensity for me. So once we've
Speaker 1: got good technique, once we've got a little bit of
Speaker 1: a training base, we're doing the right thing the right way.
Speaker 1: Hopefully we've got some guidance, but we are trying to
Speaker 1: work at a level where our body has got to adapt.
Speaker 1: And I've spoken probably thirty times on this show over
Speaker 1: the last seven years about a thing called sarcopenia, which
Speaker 1: are just muscle wasting. And it can be muscle wasting
Speaker 1: when people get injured, it can be muscle wasting in
Speaker 1: the elderly. It can be muscle wasting if we've got
Speaker 1: some kind of a disease. But mostly the term sarcoprenia
Speaker 1: is used in relation to people who are kind of
Speaker 1: post fifty, post sixty. It was my major project when
Speaker 1: I did my first degree at university. And yeah, it's
Speaker 1: it's reversible. It's reversible, Like that's the fucking great thing.
Speaker 1: It's not. It's really just a byproduct. Now this is
Speaker 1: not science, this is me. But my guess is that sycoprenia,
Speaker 1: especially when it's significant, is ten fifteen percent genetics and
Speaker 1: eighty five ninety percent us, so, which is why you
Speaker 1: can get someone I'm not going to talk about me
Speaker 1: because that's self indulgent and egotistical. But someone like Perry
Speaker 1: who's sixty one and got heaps of fucking muscle and
Speaker 1: strong because he's never stopped training, because he eats great
Speaker 1: and he does everything. So here's a sixty one year
Speaker 1: old walking around in a forty year old body, so
Speaker 1: to speak. So exercise is paramount for people who are postmenopausal,
Speaker 1: and on top of the right intensity, we need absolute consistency.
Speaker 1: Now that doesn't mean seven days a week. It might
Speaker 1: be three days a week, but three days a week
Speaker 1: every week. Steps down off soapbox. There's a lot more
Speaker 1: to it than that. But that's I'm opening the door, Pezza.
Speaker 1: If you want to talk about food and or lifestyle
Speaker 1: and or other stuff, we'll just see where we go.
Speaker 2: Yeah, beautiful, little Craigi. Soccopenia is a big area for
Speaker 2: me as well. It's one of the major papers that
Speaker 2: are writ about four or five papers on cycopenia. So
Speaker 2: definitely understand and agree with you one hundred and ten
Speaker 2: percent where you're coming from. What we need to realize
Speaker 2: is that from the age of forty five and onwards.
Speaker 2: The ability for the body to absorb protein at the
Speaker 2: same levels as what we did when we're in our
Speaker 2: twenties starting diminish. And that's why sycopinia is one of
Speaker 2: the reasons why cycopenia comes across. Now with some menopause
Speaker 2: of women peri post et cetera. What we're finding is
Speaker 2: is that they do need to maintain a good source
Speaker 2: of protein, and usually an animal protein source, because we're
Speaker 2: looking into the mino acid blue seam which stimulates without
Speaker 2: getting too technical here the m top pathway, which maintains
Speaker 2: and creates muscle hypergaphy for people. So when women have
Speaker 2: gone through menopause, one of the things I like to
Speaker 2: look at is one what protein are having, the timing
Speaker 2: of their protein, and then more importantly some other food groups.
Speaker 2: And because we know that their hormones are changing and
Speaker 2: theoretically we've looked at their blood works beforehand, we start
Speaker 2: looking at foods that are, let's say, fight are estrogen based,
Speaker 2: so we look at legumes for example, so we know
Speaker 2: like chickpeas and lentils and stuff like that, which will
Speaker 2: help mimic the effect and modulate the receptors of all
Speaker 2: the estrogen receptors in the body to help women. Let's
Speaker 2: leave out some of the symptoms that they've got there
Speaker 2: the other things. I mean, red wine, there's a good
Speaker 2: flood estrogen for women as well. If they want to
Speaker 2: have a glass and wine, it might help them out
Speaker 2: at as well too, might take the edge off. But
Speaker 2: the training very important. There's an amazing nutritionness in America
Speaker 2: that I follow a fair whack and his name's Alan Allergron,
Speaker 2: and he does a lot on women's menopause, will behavior
Speaker 2: patterns and also doing a lot of research to see
Speaker 2: what's going on. And the key factor is that he's
Speaker 2: found is that women must wait train Like you were saying,
Speaker 2: they must wait train in some way, so there's some
Speaker 2: sort of resistance training. Two, their program intake must be
Speaker 2: up high. And three they've got to keep good fats
Speaker 2: in their body like olive oils, etc. To keep their
Speaker 2: body functioning effectively. And what he's found is that when
Speaker 2: women follow these protocols, the effects and side effects of
Speaker 2: any form of perry post or any form of menopause
Speaker 2: is actually diminished. And the interesting thing is the amount
Speaker 2: of body fat that goes onto these women is very Really,
Speaker 2: it's negligible. It doesn't increase that much. But when he
Speaker 2: finds out with women when they're gone through menopause and
Speaker 2: it's a psychological factor where they start to feel depressed
Speaker 2: and they're getting the whole flushes, then they don't move
Speaker 2: as much, then they won't eat as much, they start
Speaker 2: to lose their appetite. We start to gun this down
Speaker 2: with spiral and they have to try and fight that,
Speaker 2: try and resist that feeling and go, you know what,
Speaker 2: I need to eat right now. I can't not eat
Speaker 2: for twenty four hours, and I'll skip today and I'll
Speaker 2: just stay in bed, and I'll become less active. Because
Speaker 2: the old story, you don't use it, you lose it.
Speaker 2: And if women are losing muscle and they're losing butt density,
Speaker 2: it really becomes a big issue. And we know that
Speaker 2: with women you hit it on the ball. There menutes
Speaker 2: from forty five and onwards, women from fifty to fifty
Speaker 2: five and onwards, calcium really starts to diminish. So vitamin D,
Speaker 2: vitamin K two, and calcium are three areas that are
Speaker 2: really important. And we do understand that vitamin D is
Speaker 2: a hormone. It's not just a vitamin and it has
Speaker 2: so many other impacts within the human body itself. So
Speaker 2: there's some of my recommendations. The other one would be
Speaker 2: creatine as well as a supplement. And we're trying to
Speaker 2: try and drift off too much here, but that's really
Speaker 2: important and women need to understand that the muscle is
Speaker 2: not just a muscle, it's actually a hormone producer, produces
Speaker 2: my kindes and they're the good feel hormones and makes
Speaker 2: the body work effectively. So you know the important factors
Speaker 2: of maintaining muscle mass, bone density and being active and
Speaker 2: eating well and trying to get through these areas will
Speaker 2: now help minimize the side effects of going through metopause.
Speaker 1: I love it all right, don't want to ask you
Speaker 1: a couple of things. Well, firstly, I want to say
Speaker 1: one thing, creatine I didn't even think of, but I'm
Speaker 1: on board with Pezza. There's I mean, it's the most
Speaker 1: researched supplement in the world, but there's really solid evidence
Speaker 1: now to say that creatine is Obviously we know it
Speaker 1: can be good for training and strength and recovery and
Speaker 1: depending on individual response, athletic performance to an extent. But
Speaker 1: we know that maybe it's even better at improving cognitive function.
Speaker 1: There's a real brain benefit. But also I read something
Speaker 1: yesterday which was a guy talking about a paper. So
Speaker 1: this is third hand so for what it is, but
Speaker 1: it's worth investigating that. Also, there's been benefits for people
Speaker 1: who struggle a little bit with anxiety and depression that
Speaker 1: and again I don't know this to be fact, but
Speaker 1: I'm going to do a little bit of searching myself.
Speaker 1: But I feel like, you know, like when I'm on creatine,
Speaker 1: which is all the time now and full disclosure, I
Speaker 1: take I probably take about ten grams a day, which
Speaker 1: is not huge, but it's probably more than the prescription,
Speaker 1: which is generally five grams something like that. But I
Speaker 1: take about ten grams to teaspoons ish a day. And personally,
Speaker 1: again this is my personal response, I feel fucking great.
Speaker 1: And if I don't take it, I know, and it
Speaker 1: actually helps my brain work better mental acuity, sharpness, memory,
Speaker 1: all of those things we talk about cognitive function, you know,
Speaker 1: being able to pay attention and focus for a long
Speaker 1: period of time. For me, there's a difference with it
Speaker 1: versus without it. So I use that the next thing
Speaker 1: and lasting before we move on to another question, mate,
Speaker 1: So what two part question? First part is what happens
Speaker 1: as we get older to our ability to synthesize protein.
Speaker 1: Does it diminish? Like I feel like we need a
Speaker 1: bit more protein per kilo of body weight as we
Speaker 1: get older. Why is that?
Speaker 3: Okay?
Speaker 2: What we're finding is is that the intestinal wall is
Speaker 2: causing the problem. It's the we can't absorb the same
Speaker 2: amount of protein. So even though we're breaking down the
Speaker 2: protein effectively, it's not been absorbed across the intestinal wall.
Speaker 2: So we're starting to lose a little bit that nitrogen
Speaker 2: balance basically in either urine or in our put So
Speaker 2: we've gone, all right, we need to increase it. And
Speaker 2: what's been interesting is now there's a lot of research
Speaker 2: that come up a while ago regarding vegan protein, powders,
Speaker 2: et cetera, being a vegan and having protein.
Speaker 3: And what has just come up recently.
Speaker 2: And it's really been an eye opening, is that two
Speaker 2: fold one you can build muscle on a vegan diet
Speaker 2: one hundred percent. We've now proved it, no problems at all.
Speaker 2: It's difficult, but it can be done. But from the
Speaker 2: age of forty five approx. Now, this is again generic
Speaker 2: figures forty five and onwards, men definitely need animal protein
Speaker 2: to have the same effect, because as it goes after
Speaker 2: forty five, we're finding there's a drop in the ability
Speaker 2: to absorb just pure vegan based protein, so it needs
Speaker 2: to be an animal based protein. So there's a difference
Speaker 2: now between men and women, and we're finding that men
Speaker 2: actually need animal proteins still have the same effect.
Speaker 3: So there's that threshold. So we're saying that up to.
Speaker 2: Forty five, if you want to be a vegan and
Speaker 2: you do all your stuff and have your vegan protein patters,
Speaker 2: it's fine. But after forty five, men need to be
Speaker 2: a little bit aware and go, you know what, and
Speaker 2: one need to start increasing some animal protein in there
Speaker 2: as well. We're having an animal base. Let's say weigh
Speaker 2: protein powder to assist in muscle protein synthesis.
Speaker 1: Shout out to all the vegans who now hate Perry. Now,
Speaker 1: so my next question is this, that's funny. My next
Speaker 1: question is, and you and I are not fans of
Speaker 1: rdiis BECAUSEI eyes are you know, pretty inept A lot
Speaker 1: of them anyway, So recommend the daily intakes everyone. I
Speaker 1: think the I don't know the government or whoever the
Speaker 1: fuck that whoever recommends these things, says something like point
Speaker 1: eight grams of protein per kilo of body weight. So
Speaker 1: let's figure that out. If we add a sixty kilogram
Speaker 1: lady times point eight grams per kilo, that's forty eight
Speaker 1: grams of protein, which is fuck all right. So and
Speaker 1: again these are just numbers everyone, This is not a
Speaker 1: personal prescription. So what do you think, ballpark perry, If
Speaker 1: we're not working off point eight grams per kilo of
Speaker 1: body weight the average menopausal lady, what's the ballpark range? R?
Speaker 2: Okay, ballpark range? And it's funny enough, I did a
Speaker 2: paper on this, so it contests let's say scientists regarding
Speaker 2: the Aller point eight equivalent. My recommendation is the minimum
Speaker 2: of one point six, and you can go right up
Speaker 2: to two point five grahams pe killer Grammer bodyweight problems
Speaker 2: at all, And if you're struggling to physically eat that food,
Speaker 2: throwing a protein shake through the day, because what's really
Speaker 2: important here. We're now discovering that it's not so much
Speaker 2: let's say, spacing out your protein. You know, I was
Speaker 2: still believing doing that, But if you're struggling to eat
Speaker 2: your food. If you let's say, have you lunch is
Speaker 2: just a steak or whatever, a chicken, and then dinnercing
Speaker 2: and you want to have protein in between and have
Speaker 2: a big protein shake and then one before we go
Speaker 2: to bed. As long as you're hitting that protein mark
Speaker 2: through the day, that's all that matters. So getting in
Speaker 2: Let's say I'm going to pick a round number. We
Speaker 2: said sixty kilos at two grams for killigram a body weight.
Speaker 2: As long as you're getting that one hundred and twenty
Speaker 2: grams of protein in per day, that's the most important thing.
Speaker 2: And people still struggle. I'm going to try and break
Speaker 2: it up into five different meals, so now you don't
Speaker 2: have to get it all in. That's all that's interesting
Speaker 2: to me. And you know you're not an elite bodybuilder
Speaker 2: or a super athlete. You did yourn average Joe biler
Speaker 2: once have a great quality of life. So if you're
Speaker 2: following the principles of having a good quality of life
Speaker 2: and juvity, being strong, keeping yourself upright and standing and
Speaker 2: having the ability to move comfortably, keep your protein and
Speaker 2: take up pay for those figures and get it in
Speaker 2: whenever you want through the day.
Speaker 1: Joe or in this case, Joe Anne Blow, I'll get
Speaker 1: a team. It comes as no surprise, I'm sure for
Speaker 1: me to tell you that Perry and I spoke for
Speaker 1: a very long time. We spoke almost for two hours,
Speaker 1: maybe an hour and three quarters, and because of that
Speaker 1: we decided to make this two parter. No surprise there.
Speaker 1: Hope you're enjoying it. I think part two is actually
Speaker 1: better than part one. I hope you enjoyed part one.
Speaker 1: I think it gets better. Give us some feedback anyway. Also,
Speaker 1: if you're not a member of the you Project Facebook
Speaker 1: group and you want to get involved, go there. No hooks, catches, agendas.
Speaker 1: We'd love you to be part of that, and you
Speaker 1: can ask questions that we can talk about on further shows. Anyway,
Speaker 1: we'll call that the end of part one. Hidde up, Buttercup,
Speaker 1: See you tomorrow.