Ultra Prep and Wearing a CGM (continuous glucose monitor)

Hey, Athletes! New Cycle!! Ultra Prep and Wearing a CGM (continuous glucose monitor) - Episode of The Garage Gym Athlete Podcast is up! 

• Ultra Prep and Wearing a CGM (continuous glucose monitor)

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IN THIS 62-MINUTE EPISODE WE DISCUSS:

• Jerred and Joe are talking ultra prep and CGM's
• Jerred talks through his ultra training progress
• He also talks about his experiments with his new CGM
• And A LOT MORE!!

Diving Deeper…

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Ultra Prep and Wearing a CGM (continuous glucose monitor)

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

To becoming better!

- Jerred

Podcast Transcript

Jerred: [00:00:00] But here's what I've deduced if people are wondering like, how is your A1C high? What, what's going on? What do you think? And this is where I fully blame running. I'm like half kidding, but I'm also not. It's mainly my fault. So I'm not saying running is bad for you, but You might be the first person to say running gave me diabetes, right?

That's the headline. So let's talk about it for a little bit. This is the garage gym athlete podcast, and we're here to build autonomous athletes and put phenomenal programming into every garage basement and spare bedroom out there. I'm Jared Moon and I'm with Joe Courtney. We are strength and conditioning coaches who have turned over 20, 000 people into garage gym athletes over the last decade.

And we're here to reduce the information overload that exists in the health and fitness. industry today. We're going to do that by covering relevant science and give actionable takeaways, not only from the data, but from our years of experience. So let's dive in.

Ladies and gentlemen, welcome [00:01:00] to the garage gym athlete podcast. Jared Moon here with Joe Courtney. What's up, Joe? Hey man, what's going on? How's life? It's pretty good. Hectic as usual. I thought it'd be good to hop on today. Just talk about, I don't know, updates on training. I haven't talked about the ultra marathon that I'm doing soon.

I have, and I'm doing some other some other health stuff. I'm actually wearing a continuous glucose monitor. I wanted to update people about that. Some of my insights. Joe has questions apparently, but like I told him, Hey, save it for the podcast. We're doing it live. But how have things been for you, man?

You getting settled in the new international lifestyle.

Joe: Yeah, we're all good here in Spain. And we got like a, it was like a false, what they false spring, how they say very beginning, or was it very end of February into March? It was like, Oh, Hey, it's like touching the seventies. It's sunny. We can go outside and we can do this.

And I was like, great. I'm going to get my running in. I had some great runs. [00:02:00] And then we got hit with like crazy waves of like constant 30 to 40 mile an hour winds and rain, and just like complete chaos. Crap outside. , . And which, at least I have the basement gym. But I, so like running, I took two weeks off of running and now I started hard to kill, which I'm enjoying the cycle Safari.

Yeah. You couple days in. Yeah. I, so what we can switch topics too, but what I love about this cycle, and one of the main reasons why I changed is because I love themed days. I like when a day is just one thing. And that's why I liked I was on strength for a year or two years almost because I'm like, I know I'm just lifting today or if I'm going to do conditioning, I know I'm just doing conditioning today.

And that's what I really like because it's helps me mindset wise. Helps me just like getting the right focus, depending on what I'm listening to as well. Yeah, I definitely That part of it. So and then it helps me for shifting days around. So like I know if I need to start my week with the intensity weeks, I'll knock those out.

And then I can shuffle the other ones on some harder days that it might not be. But yeah, [00:03:00] go ahead. Yep. Oh, I was gonna go back to also this week. My body just feels like it's falling apart. I have Do you have a hard to

Jerred: kill track or is that no. This started before I don't know what it was.

Yeah. We're pretty early in the cycle. So

Joe: yeah, I, yeah, I just did my third day today. I don't know. It's just look, nothing stopped me from training. I took yesterday off just because a cautionary because my knee something was going on with my knee. If anybody saw my instagram story, I was walking upstairs and every step I take upstairs, I need clicks or pops or whatever.

It doesn't hurt. It started to hurt and feel unstable when I thought squat down like that front of the kneecap area. And I was like, this is weird. But I went and ran today and everything's fine. But like just little things all over my wrist is starting to really hurt again like pretty bad.

So like doing the Turkish getups for the Imam was pretty rough on my support arm and. Yeah, I just lost the shit here and there. And even my finger, I did something to my finger last week when I put my shoes on, like it popped and it's [00:04:00] like swollen. You sound all over. Yeah, I know. I really am.

And now I'm just like, you know what, why don't I just do stretching every day? Cause last week it was a fit week. And so I trained for the first three days. I actually lifted and I'm like, I just felt tired. I just felt like not lifting. So I did a couple of days after that and I just, I stopped, I didn't do like lifting, I just did a couple of days of pliability.

So I feel like I just need to like do some mobilizing, do some moving. Cause I just felt like I needed to.

Jerred: Yeah. I think hitting on a couple of things there. I appreciate the feedback on hard to kill track. I mentioned in the last podcast episode, I was looking for feedback.

Especially from anybody in the community. I know we're, we are early right now, but if you are in the community, you're in our online community. I would love feedback just because it's a new style. I do think so far from what I've heard, people are enjoying it. But the dedicated days, does that get.

Does that get old for people over, over 12 weeks? Like maybe another question that I saw on the hard to kill [00:05:00] track was something you hit on is can we move days around? If you want and you absolutely can, if you want to, like there's how I tried to space them out is where you're not hitting two IWTs on the same day and I was trying to, put monostructural next to an IWT, but if you want to change those around, that's fine.

The only thing I, like I said, I would try to not do is to IWT. So interval weight training back to back, and you can't, I've done it. I'm just saying if you're doing an IWT day correctly, it should be pretty taxing. So you normally want the next day to either be a rest day or that zone two day or something else.

Yeah. So anyway, yeah, I was more sore after the upper body than I thought. I didn't feel. I was like, this isn't that much pressing. This isn't that much volume of everything, but it actually hit me. Maybe it was because of the freaking two minutes of double unders that I had to do repeatedly.

Dude, back to back. It's crazy because I'm not doing hard to kill right now. I'm actually gonna be end up being two weeks behind everybody mid april. Because [00:06:00] I'm not because I have this ultra coming up. I'm not doing, I have to run, right? Like I have to put running in, so I can't follow hard to kill track a hundred percent right now, but I will starting the day after the two days after this ultra is over, I'll just be on hard to kill proper, no more running.

All right. Actually, no, no more running. I won't be running anymore. And then I'll skip deload weeks, boycott, I'll skip deload weeks. And then I will just I'll end up catching up with everybody and being like on the same. But anyway, I have been doing the IWTs from the cycle because that's something I've been experimenting with anyway.

So I've been doing the IWTs. And yeah, I'm, I am a little bit more sore than I thought I would be from some of them. It's like surprising, but I'm really enjoying it. I love the, I love everything that, that I'm doing with the hard to kill track and just personally, I love the training.

It's been a lot of fun. The only day I haven't done yet is the lower body day. So I can't decide yet if I'm mad at you yet, because I'm pretty sure that's the worst day.

It's crazy with these IWTs is like you're in the driver's seat [00:07:00] for how hard or how easy it is. Like with the reps on the squat, the weights on the squat, how hard you go in those two minute intervals after the lifting exercise, like they can be really crappy or they can just be okay.

It's like it's up to you. And I've definitely haven't been doing a lot of IWTs over the last couple of months. Some days are easy IWT days on purpose, and some of them are hard on purpose. So it just depends on how I'm feeling and how I want to go into it. Everybody just take note of that, but they should be pretty challenging.

Absolutely. All right, man. Let's, what do you want to talk first? You want to talk ultra training or you want to talk CGM? Which one's already on the training stuff. Okay. Just keep the

Joe: training.

Jerred: Okay. So yeah, ultra is coming up. This published podcast published Monday. That means it's coming Saturday.

I am doing the death by 5k. So it's like a 5k every two, two and a half hours, something like that for 24 hours. So I ended up running a 50 K. And that's what I've been training for the last couple of months, I'd say [00:08:00] legitimately training for it for six months and now the last three months, half training for it.

That's just where my training landed. I think everyone got the update of I did tweak my back. What? I don't know if that I think I was in December and what ended up fixing my back was changing my running cadence. So I changed my running cadence to about 170, 180 and, steps per minute.

And that really actually. Fixed my back, but they're still like, if I do a long day, we're talking like a two hour plus run, my back starts to feel it, even though if I keep the cadence and so I'm like, I was just like, I'm not, I'm just not going to do it. I'm not going to do these long runs. And then, cause I, it would prevent me from doing the race altogether.

So what I've been doing I've been doing my speed days. So those hard zone for hard interval days, and I've been doing. Zone two days, which is anywhere from 60 to 90 minutes. And then my long run days I've been putting in probably about another hour and a half. And then [00:09:00] sometimes I would do like incline treadmill walking for an hour and a half to two hours, as opposed to, Doing a long run because it's just that pounding over the time is what seems to piss my back off, but haven't re injured it.

To be honest, I haven't tweaked it. It's just almost like I can feel it. Like I'm very aware of it now. I'm like, Oh, if you keep going like this, we'll get worse. That's I know that now. So I know where to stop and I think that's really good thing to know, but that's where my training has been.

But to be honest, it's not where it should be. It's not like I'm that's how I know I'm not walking into this race trying to be competitive at all. It is a little bit more of like how I've done other races that are just like, let's see if we can do it. Let's just survive it. But not quite the no training survival.

It's now you put in some training, like you've been doing something. So now it's just a matter of With what you've been doing, how well will this ultra go? So that's how the training has been.

I

Joe: feel like the main thing about that ultra is just completing it. Cause I don't know how, it's not like a race that you like, do they do what they take the sum of all the times and then [00:10:00] say, okay, this one, okay, I guess that makes sense.

But at the day, as long as you, you complete it, it's not like you're finishing last in a race. You're like, Hey, I survived this 24 hours of.

Jerred: I could very well finish last, but yeah yeah, that's what they do. It, I think yeah, I think, I don't know if they probably do it by chip time or whatever, but you start and finish and then they add up every 5k and then whoever has the fastest, some of their 5ks wins the race.

And yeah, I was never competing for that slot because there are people who actually enjoy running and like just do it five, six days a week. And that's what they love to do. They just love it. And that's not me. So I'm just going there to, to finish it. But it's an interesting race because it's over the 24 hour time period is what makes it difficult.

It's like the David Goggins doesn't have that challenge. The four by four by 48. Have you heard that?

Joe: Yeah Brian Caswell, one of our athletes just did it.

Jerred: Yeah, he mentioned that to me. I think a couple other athletes have done it over the years as well. So I think that's four miles [00:11:00] every four hours for two days for 48 hours, which that's, that ends up being worse than this race.

So two days screwing up your sleep. Yeah. Is that 48 miles in two days? Is that what that is? Because it's, there's six bouts, there's six sessions in 24 hours. There's six, six four hour blocks in 24 hours. Yeah, I guess we'll reach 48 miles. So yeah, it's worse than what I'm about to do. So hats off to you, Ryan for completing that.

But I think that's the only thing that I haven't experienced is fueling for a longer strategy like this. I think I'll be fine. Cause I have the time to fuel. I have time to just sit on my ass and eat if I want to. But I think those are the things that I will find interesting going through it.

Knowing how much to push myself is something I'm a little bit. I'm not sure what to do. So I'll, I gotta think through how I want to approach that because if I was just running a 50 K straight, which I told you before we started recording, that would almost [00:12:00] be my preference at this point.

I think I would just better understand how to pace myself for that. But when it's like. This is, it's the same with any interval. It doesn't matter if you're doing five K intervals, 10 times, or you're doing 30 or 40 second intervals when it's an interval pacing is very important because if you go way too hard on an interval, it makes the other intervals nearly impossible.

So if you run a 400 meter at a hundred meter. You're not going to do very many 400 meters, right? When you're getting to like multiple reps and interval training, but I don't want that to happen to me in a five K. I don't want to go out too hot trying to get like a really fast five K. And then I'm like, Oh shit.

I only had, I can't do six more of these. So anyway, that's my only concern, but I don't want to underpace. I don't want to run this like low zone to five K every single time. And then I'm like. I definitely could have pushed myself way harder. So that's what I'm trying to, because I know if I just stay in zone two, if my heart rate's just like 130 for every 5k, [00:13:00] there's no way, like other than like getting injured or something, there's no way I couldn't finish it.

You know what I mean? So I want there to be some level of Yeah, I pushed myself. So I'm trying to find out where that's at.

Joe: Yeah. I was wondering if you had any sort of strategy like that, if you were going to do that, or maybe go every other, start off with a solid zone three, one, and then go zone two, and then go back and forth so that you have a recovery interval and then a go interval.

Jerred: That's what I was thinking for the first five is go out, not hard, but yeah, go out zone three. Don't touch zone for the first one, zone two, the next one, zone three, zone two. And then make a call on the fifth one, be like, Hey, do we want to burn it to the ground? Do we want to try some zone fours?

Maybe I only go zone fours for the last three of them. So that's where my head's at right now. I definitely don't want to, I don't want to shortchange myself with getting the full experience of running probably my first and last ultra marathon. As far as I know.

Joe: I do love the idea of these races that.

That have some sort of strategy or game [00:14:00] that you can like you actually have some sort of autonomy To decide what you do and how you do it instead of just all right. Here's the starting line There's the end line go fast.

Jerred: Yeah, and I think I would prefer these like I prefer this type of race over anything else like I think a marathon the more i've done training like running training.

I think a marathon training program It's like my worst nightmare, like I think the level of boredom involved and just trying to get faster at running in a straight line, just like it's so uninteresting to me that it would be hard for me. But for some reason I don't have that when it comes to cycling, like I enjoy cycling.

I don't know what it is like to me, there's a difference. Like I've done a lot of cycling training, right? I've done cycling races and I think that's what I'll go back to after this. I'm not saying I'm done with endurance training. I'm just done with running. I just don't. And I can talk a lot more about why when we get into some of the CGM stuff, but I don't I don't enjoy the process as much as I thought that I would compared to other endurance style of training for sure.

Joe: [00:15:00] Yeah, I the race that I've always, once I heard of it, I wanted to do is the sandbag one in Phoenix. They might have other locations now, but it's There's different loops that you can do. You either go run it. It's a trail race. You either run each different loop. The longer the loop, the more points you get per loop.

And you have four hours to do that. And then you could also, I think, double your points. If you do the loop carrying a sandbag. And that just sounds awesome because okay, maybe I'll do a sandbag. That's when it'll come back and I'll do it now without one. And then you'll just, see how it goes for four hours.

And you can do it as a team. And then you can also do there like the ultra one where you do it for eight hours. So that one sounds pretty crazy and a lot of fun.

Jerred: I'm down for that. Let's carry something. Let's get some involved But other than that, I mean I got some new shoes. I got headlamps. I got food i'm pretty much ready to go.

So have you

Joe: Thought about trying to do a day on the weekend trial I know your weekends are pretty full so you can't really do that or maybe during the week To where every two hours you're only doing it during the day and not [00:16:00] Overnight. You're just like every two hours, you're going to go run a 5k.

Jerred: No, I want it. I want the full experience being the first time. I just, I don't, I haven't tested it at all. Yeah I haven't. I have thought about that. I think Mark Bishop, who's doing it with me, he did that pretty early on in, in our training. He, I don't know how many he ended up doing.

Maybe he did three to five different five K's and he took notes on like how he felt and what was going on and stuff, but No, I haven't done it. I could have, it would be easier to fit into my day, in all honesty, instead of the weekend. I could just take a break every couple hours.

Yeah run for 30 minutes, come back. It sounds so simple, right? I don't, I'm, I won't use the word easy, but it sounds so simple. It's like, how hard could it be? But you never know when you get into these races because there could be like the Spartan race that we had I keep checking the weather.

I'm like, what if it's raining? Raining changes this a hundred percent, because if you're in rain for 24 hours. No, I got to, that's a different ball game. It has nothing to do with the endurance anymore. It's this is, there's a suck factor that can't be explained if it's cold and [00:17:00] rainy. So there's just a lot of other things that, that's why I'm not going to say, Oh yeah, this should be no problem.

I think I'll finish it unless I get some sort of injury, which is definitely possible. I remember when we did that Spartan race, my hip flexor just stopped working at the last mile. I had never had that happen before. I would say that's possible here, but I feel like with the breaks, My hip flexor would be like, okay, I'll start working again.

I would hope if not, you got two hours to walk a 5k. Maybe I just walked the whole damn, I just walked for 24 hours. I just walked the whole thing. So I think I'll finish. That's the only, that's the goal right now. You can walk a 5k under an hour. Yeah. Like I'm, it's fine. It's going to be fine.

Yeah. Yeah. No, but I do want to talk a little bit more about the CGM. So I'm wearing a CGM now have been for the last couple of weeks. And have you seen, heard anyone who doesn't have diabetes wearing a CGM? Are you there on social media?

Joe: Yeah, I've seen that. Yeah.

Jerred: Yeah. And let's just, do you [00:18:00] have any questions right off the bat before I just get into anything at all?

First, how did you get one? Cause the only brand that I knew about years ago was Levels. And. I checked them for a year and they were just like, we're still in the testing phase. We're still in the testing phase. And yet I'm seeing people on Instagram posting for levels. I'm like, how the hell do you get this?

Joe: And so I like sent them several emails and they haven't used my end of three fitness. He was like, Hey, I'd love to try this thing out. But I never, I obviously never responded. And so I'm sure there's other competing brands out now, and once one thing hits the market, you have the competitors stumbling to, to get with it too.

And I see more people with it. So obviously they're. They're gettable, I just don't know how.

Jerred: Yeah, so the two big brands I did research into before I got one and they are in no way a sponsor. They didn't provide anything for free. To be honest, I reached out to both companies too, and got crickets, so don't really love either company.

I just picked one, and I'll tell you why I picked one. Levels and Nutrisense were the two that I looked into and they seem to have pretty good reviews [00:19:00] to me between the two. It was basically a coin flip in which one I choose. And actually levels is a little bit cheaper than Nutrisense. The only reason I went with Nutrisense is because.

It had an integration with Garmin. And so like in the Nutrisense app, it'll pull in like when you did a workout or how many steps you had, or if you like weigh yourself on a Garmin scale or what, whatever they talk to each other really well. So that was the main reason I did it. And how you get one you end up answering all these questions.

Cause I, what I think is. And so you have to have some sort of like legitimate reason for wanting to do it or concern. I'm sure you could just say, I'm just looking to improve my health and they'd probably give you one anyway. But it's basically like you answer this long set of questionnaire and then they approve it And if they approve it then you're in and you get a CGM.

And I don't think that they're in the business of disapproving very many people because that wouldn't be a good way to run a business. So I think that most people get approved, but the actual reason I did it, and I had a [00:20:00] legitimate reason and I've talked about this on the podcast. So I get my blood work done.

At least once a year, I think I'm going to move to twice a year until I get some issues corrected that I'm looking to correct and the main one being is my A1c is higher than I would like. So A1c is basically like the 90 day, the previous 90 days, like where your blood sugars at, where your blood glucose levels have been at.

And over the course of I think it was a year and a half, two years, I had my blood work done. That was not baseline, but the baseline I'm comparing it to now in my a, a one C was great. It was awesome. And to be honest, not something I should have to worry about. You would think with like my activity level and like nutrition and everything.

And so it was great, let's say a year and a half ago. And then I got my blood work done January or whatever. And my A1C is [00:21:00] high, not like crazy high, but it's like at the borderline of If it goes like 0. 1 percent higher, I'll be in like the category that's Oh, you might be pre diabetic. So that set off a lot of alarm bells for me.

And so that's why I got a CGM. Cause I was like, what is going on? What am I doing wrong? Like how on earth, basically. is the question I was asking myself. And I've been it's pretty frustrated with it. And I was like I'm not messing around with this. Like I'm going to get a CGM and I'm just gonna, we will fix this problem.

And so I'll update everybody and see it won't be until summer. I'm going to wear the CGM for a full three to four months and then have my blood work done. So like the summer, I'll see if it got corrected and if the CGM was worth it. But that's what I'm trying to correct. That's the big reason.

So I'm not like, just, I'm not just like slightly interested. I actually like. Had an issue. I was trying to correct.

Joe: Nice. That's a, that's crazy. And does it [00:22:00] last that long? I thought that only lasts like a month. You have to change them out, but that one lasts a little bit longer. You have to

Jerred: change it out every two weeks.

And so what they ship you a set of two every month and then you have to switch it out every two weeks. But here's what I've deduced. If people are wondering, like, how is your a one C high? What, what's going on? What do you think? And this is where I fully blame running and I'm like half kidding, but I'm also not it's mainly my fault.

So I'm not saying running is bad for you, but you might be the first person to say running gave me diabetes. So let's talk about it for a little bit. Because it's, I have been training for over a decade. Maybe two decades, whatever. In a certain way, which is basically weightlifting and cross training.

Let's call it cross training mixed modality, right? Things that we're doing on the hard to kill track. That's just what I've been doing. I've never embraced endurance training, but at the same time with that style of training. My diet has been about the same [00:23:00] for that entire time period. I've experimented with low carb and higher carb and moderate carb.

I've done like dietary experiments, but my diet has more or less been the same. And what I mean by that is like my ability to eat large amounts has been like a thing I've been able to do for a long time. And here's what I've noticed wearing CGM for three weeks. And I've been doing a ton of experiments cause I'm just like, yeah, cool.

If I can measure everything, let's just see what the hell's going on. If I work out in the morning, specifically with a hard to kill training style session, so like mixed modality or weightlifting, I can almost eat anything I want for the rest of the day. And my blood glucose will not go into any kind of danger zone, like at all.

It won't go too high, it won't go too low, it's just pretty stable for the rest of the day. And same if I do it later in the day, like it's just, it's better in the, what I found is it's better for me to do something, some sort of mixed [00:24:00] modality training or strength training in the morning. And then, yeah, I can eat, I don't want to say whatever I want.

Like I still have a pretty clean diet, but I'm saying I could have as many sweet potatoes as I want. For lunch. And it's not a big deal to my blood glucose, but running my body again, I'm not talking scientific here. This is any N equals one. I'm doing my own experiment and I have the blood work basically to prove it.

So I'm saying what's happened to me that I don't think this is true for everyone, but running, it's I get the same appetite trigger from running. But I don't get the same blood glucose benefits. So I've done this experiment several times now over the last couple of weeks, I can go run for an hour and a half and I could do it fasted.

I could do it fed. It doesn't matter. After I finished that run, I'm two things. I'm hungry and I'm thirsty. And so I drink water and I'll eat and I don't eat anything crazy, but like I will [00:25:00] eat what I would normally eat post exercise of a hard to kill training session, which could be like yeah, sweet potatoes and carrots and just like basic shit, right?

Like nothing crazy, a banana, you know what I'm saying? Like I can have those things after a long run and my blood glucose will spike up into an area where it's not supposed to be. So again, this is like Jared Moon problems, right? It's not like human problems. This is Oh, something's off with you, but I've also known you've probably, you've probably picked up on it and anyone listening to podcasts, I've also always known like lower carbs been better for me.

Like I've just I feel better and that's just like intuitive. I've always been like, man, whenever I'm on low carb, like I feel better. So I stopped fasting about a year ago. I started eating more carbohydrates and I added endurance training. And I think that was like the trifecta of effing up my A1C.

And making it too high and people can chime in with whatever they want of Oh, maybe it's stressed. Maybe it's that, but [00:26:00] I really don't think it is I, it's just, I don't think it is, especially from what I've been seeing I don't seem to have a huge glucose response from any kind of stress, like over the past three weeks from what I've seen.

There's been no like, Oh, that's weird. So anyway, the, this combination of like in doing endurance training and for some reason, it not really, My body not responding with wanting more glycogen after the fact, probably cause it's just not that not as fatiguing, even though I have the appetite.

That's what's weird about it. It's I have the appetite, but I should probably, after I run, have just like some water and like a small snack, but then it also doesn't help me the rest of the day, like it doesn't help regulate my glucose the rest of the day. And what I haven't been able to experiment with, cause I need to be running right now because of the ultra coming up is I bet that's a hundred percent different if I'm on a bike.

Because I can almost guarantee it is because think about how much more muscle involvement is on a bike. If you're just going up a hill versus running up a hill, like it's just so much different. [00:27:00] I, and these are the experiments I want to test after this ultra is over. And that's why I say I'm done running.

This is a major part of why I'm done running is not just because I haven't enjoyed the training as much as I thought I would, but I don't think it's good for me to continue to run without significantly changing my diet. I don't know, being like basically keto post on my endurance days.

So anyway that's what's going on with the CGM and what I've learned so far.

Joe: So you don't think it's just a heart rate thing of the fact that your heart rate's high for so long trigger something. Cause you like, what if you just did a 40, 50 minutes circuit of just keeping your heart rate in zone three, just like you would the batch heart rate.

One to one for what the run is. You don't think it would?

Jerred: No, I don't think it's heart rate related at all. I think it's a muscle involvement because what's happening when, and I would have figured this is happening. Here's my understanding of it. If you are lifting weights, anaerobic, anything that you're doing, like your body is going to rely on sugar.

Like it wants it's going to burn [00:28:00] sugar after you're done doing it's going to want sugar Or carbohydrates you can say whatever you want there It's going to break it down into sugar even if you're eating a complex carbohydrate And it wants to replace those glycogen stores So that's what happens when i'll just say muscular more muscular involvement like weight lifting cross training those kind of thing That's what's happening is you're burning a bunch of glucose Irrelevant of heart rate, like you're burning a bunch of glucose and you are doing that as well in like zone two, zone three training.

But as we've talked about at length, that is the more fat efficient zone, right? That's what zone two is. It's you're burning more fat. You're not burning as much carbohydrate. And so that's what I think is going on. Is there's a lot more like these lower zone two stuff. is not taxing enough.

It doesn't use isn't there's not as much muscle involvement, so I'm not burning as much glycogen, so it just affects my blood glucose differently. And [00:29:00] so I do think, but if I going back to heart rate, like if I were to do zone two, like we're doing the 42 to kill. I think I haven't tested those yet.

I've been able to do one because of the ultra training. But I think what's gonna happen is I can do those, and that's still gonna help me regulate my blood sugar better because of the muscular involvement. independent of the heart rate zone. So that's my theory is you can be in zone two, but you need to be in zone two and getting your muscles involved in order to burn the glucose.

So your body will better regulate it and want more glycogen to store more glycogen after you're done training.

Joe: That's pretty crazy. And you wouldn't think that would be the result, especially because if you would equate, because when they do studies, they usually do cycling.

Like most of the time, whenever they do endurance studies, it's always on a bike and just to think that okay, just changing up what the modality is could affect everything.

Jerred: Yeah. And that's what I'm going to be wearing this thing. I probably for a full six months. I don't know if I actually will.

If I [00:30:00] can, if I get my blood work better in three to four months, I don't want to take it off because to be honest, I don't enjoy wearing it. It's slightly uncomfortable just to wear, but yeah, I do think that's a big part of it. And again, could I change this? Probably if I were to be like, okay, I'm done zone two training, but I'm going to eat just a piece of protein and minimal carbohydrates.

Berries and a chicken breast post running. I do think I could, I think I could fix it. But what I'm just realizing is like, why? You don't even like running that much anyway. So like, why would you try and adapt your diet to regulate your blood sugar better when you can just here's an example.

I did a really hard training session, IWT, Emily and I went to our favorite restaurant locally and I sometimes I'm like, I want to test. I want to see what my blood glucose will do. I don't want to just try and eat perfect all the time. Like I want to see what my blood glucose will do if I just go.

You know what I mean? So I wouldn't say this is like crazy, but I didn't order like a chicken [00:31:00] salad. I had turkey burger. No, I had, it was something I hadn't ordered before. It was chicken quesadillas. They added these like adult chicken quesadillas to the meal. Like I think of that as a kid's food in my brain.

Cause that's like always my kids when we go to Mexican food, it's like it was new to the menu. It was a chicken quesadillas in the chicken quesadillas. Ton of cheese, protein it's on flour tortillas, and then it's served with like chips and salsa, right? It's it sounds like a nightmare for a blood sugar.

It's just like eating a shit ton of tortilla chips alone. That should be enough to wreck your blood sugar. But I had done IWT training like two hours prior. I ate all the tortilla chips. I ate every single quesadilla and I barely had a response. Like it went up a little bit. Like my blood glucose went up a lot as it should when you eat food especially carbohydrates.

But then it just came back down like an hour later and I was fine. And so I'm like, That's crazy. But then I tried it again [00:32:00] with one of my favorites chicken and waffles. I tried that. So again, like I don't normally eat these things, especially when you eat two of those things within seven days of each other.

Like I normally try to just like, if I'm going to eat something crappy, it's like at a restaurant, maybe once a week, but I'm testing things out. So anyway, I had a run day. I had chicken and waffles at a restaurant about two hours after. It is the highest I've ever seen my blood sugar pop up ever.

And granted quesadillas and chips, chicken and waffles, there's more protein than chicken and waffles. And these are small waffles. It was like a bougie restaurant. They said this wasn't like a An IHOP sized waffle. These were like, I'm talking like four inch by four inch waffle, two of them. But with a big pieces of chicken, I was like this is a lot of protein.

This actually is probably the best version of what a chicken and waffle could be other than it being like lightly fried and my blood sugar went bananas, it came back down really fast, which means like I have a good like insulin response, but it went really high. And that's what I, that's basically what I have to stay away from are those high peaks.

[00:33:00] So I've been doing these kind of experiments. I probably won't do any more for, leading up to the ultra or anything, because I also know how to eat perfectly now that, like, when I'm being watched, like the second I put the glucose monitor on, it's not like I'm a dummy. I don't know how to regulate blood sugar, my blood sugar.

Like I know too much about nutrition and I've just been in the industry for so long. So like for the first seven days, they give you a score and my food score and my blood glucose score was a hundred for a full seven days. And Emily is I get what you're doing, but this isn't probably all you should do.

She's it's great that you know how to get a hundred percent on this test. Cause you're being watched. But you need to live your life too. And like experiment with some things. So that's why I've been trying some different things at restaurants because I immediately was like, okay, I'm not going to snack.

I won't eat anything. Carbohydrates. I'm going to eat like berries with like lots of protein. I'm going to mix, make sure I have like lots of protein and fat with my meals. And I just changed everything. But now I've been doing a little bit more experimentation, getting more low, a little more liberal to see Hey, what is your blood glucose?

Really do? [00:34:00]

Joe: Yeah, that's like a free pass to experiment and be like, what's really going on? What really can I do? What really shouldn't I do? And so have you found that either on run days or zone two days or are you distinguishing the difference between those two? If you do zone two on a bike, is it still just I can do whatever.

Or is it only on run days?

Jerred: I've only been running because I have the ultra coming up. That's why I want to switch to biking how in hard to kill right now it has the Monday monostructural day, right? I'm going to do those. I'm not running though. I'm going to do on the bike and I'm also going to do it on the rower and I'm also going to do on the skier and test each one of those and see, because think about how much muscular involvement is involved with all three of those things, compared

Joe: to your for more than two minutes.

Jerred: It's crazy when I first got a skier I did, I don't know, maybe I did like a 30 minute session and like my shoulders were sore. After the first time, but never again, like I've never been sore again from the skier. It's just like a weird movement, but I just think that there's, I don't know if your body like gets too efficient at running like we're built to run.[00:35:00]

You know what I mean? Like the human body is built to run. I can't argue with that, but it's maybe we're too damn efficient with too much convenience on the food side. Because again, What I'm not saying is like you said, running gave me diabetes. Not what I'm saying at all. I'm not saying running is bad for you.

I'm saying for running to work for me, I'd have to adjust my diet in a way that I don't want to, when. Because what I think would happen, like if I'm trying to keep, if I were like a serious runner running five to six days per week, but also trying to keep my blood sugar with how my body responds to it, I think I would lose 15 to 20 pounds because it would be hard for me to get enough calories to sustain my activity because I'm like I can't eat that many carbohydrates right now.

I'd have to go doing that. Old school okay I got to eat six to eight small meals throughout the day. And you know what I'm saying? Like I would have to do all these weird things to maintain more running volume that I don't want to do when in reality I could just like. Listen, lift some freaking weights and swing a kettlebell and [00:36:00] eat how I enjoy eating.

Joe: That's awesome. Definitely gave me a lot more to think about because I've been interested in those and I know that the ones that I, the people that I follow, they would do to where they would experiment which with types of food and then, but like this food triggers this food triggers and then it also be like, okay Before and after workouts and all these things.

I think that'd be fun to experiment just to see how it is. And especially for Liz, because she's had blood sugar issues in the past, like you've had blood sugar issues in the past. But when we count our macros, she does better with like a standard, like even split. It may be a little bit higher carb.

I do better with lower carb. I think, I feel like I do better with lower carb. I just Digestion I think is better. And I guess energy just might be better with higher fat. We just got done or well, I just counted for the last three or four weeks. And it was pretty good. I'm taking this week off just because I want to break.

But I'm also a snacker. So I've been seeing the difference in okay, if I do just stick to meals or if I snack or, and then even on the workout days okay, zone two or my strength days, like what do I [00:37:00] think is better and and worked better. I know when I was on shred. And counting last year, I don't know, fall, I feel like my body composition got really good and like I wasn't doing anything like that, but I was just counting high fat on shred.

It was just, it was lifting and then there was like an ending circuit that was like eight minutes long and that was it. So like I already got up at the end, got a pump in and that was that. But that's what shred has been for anyway.

Jerred: Yeah. And I will say a few things about wearing the CGM. I do feel like I'm leaning out.

I haven't been paying attention as much to my weight, but again I talk about those experiments, like chicken and waffles and quesadillas. I have not done that very many times. I'm talking like three times and the quesadillas, I didn't even actually get a blood glucose response. That was like.

Outside of any kind of a range that would still be good. So I've only had bad glucose score twice since I've been wearing this thing like twice in the last three weeks. So a lot of it's been like me just like paying attention. It's [00:38:00] like when you're like, you're wearing a whoop for the first time or a sleep tracker and you're like, Oh shit, I better get to sleep.

It's like when you're first wearing it, like it freaks you out, but that's how I've been. wearing it. But now that I have it on, I'm like, why would I want to go outside the zone other than these like one off experiments? So things that I've done just so like people can take away some tips.

Yeah. I don't snack at all anymore. And I think I did have, I was snacking. When you work from home, it's hard not to, you know what I mean? You can just walk by the kitchen and the kids left out dried mango. And you're like, yeah, a handful of that sounds good. Like whatever.

So I definitely cut out Yeah. All snacking. I'm not doing that at all right now. I brought back fasting, but I talked about that in a podcast. I brought that back even before I got the CGM on. So I'm still I'm sticking to like a 7 p. m. to 11 a. m. Intermittent fasting window. Because I've always felt like how many days?

Every day how many okay. Yeah, seven days a week. I fast and from 7 p. m to 11 a. m. But other things i've noticed, [00:39:00] mentioning zone two like lower intensity stuff what happens when I do those things my blood glucose lowers it drops during not like alarmingly It just goes down when I do that style of exercise when I do more high intensity stuff.

Like interval weight training my blood sugar goes up again not alarming. It just It increases, which is normal body responses. When you're doing high intensity activity, it starts to shove sugar into your blood so you can use it faster for the activities that you're doing. It's like a normal response for your body to go through.

Those are things that I've noticed. I have noticed, so I shift. I shift my workout to mainly afternoon until the summertime, then a summer I flip it to the morning because it gets so hot in the afternoon, I I change. But what I have noticed is when I do exercise in the morning, again, not running, but other forms of exercise, it helps me regulate my blood sugar so easy for the rest of the day.

So that's one big change I might, that might just be permanent. is [00:40:00] on every day that I can. I'm probably just going to exercise in the morning. And another thing that I've been experimenting with, cause I'm like I have to run. Like I got so annoyed. I was almost like, I'm done running effort. I'm just going to go to the ultra and I'm not going to run anymore.

Cause I was just so like pissed about what I was finding with my blood glucose. I was like, I'll go, but I'm not running anymore. Like I'm not, I'll just do shit on the bike. But I was like, no, that's a bad idea. Like, how can we do this a little bit better? So I haven't, I've modified my diet a little bit, but I'm doing A micro Murph in the morning on days that I'm running.

And so I, that might sound crazy, but it's really not. So I do a quarter Murph on run days, a quarter Murph in the morning. And so that's, and I'm not running it. I'll do it on the rower. So I'll do 400 meters on the rower, which is a quarter, right? And then I'll do five rounds of five, 10, 15 of pull ups, push up squats.

So this takes less than 10 minutes, at least for me. So it's like hop on the rower, 400 meters, five rounds of five, 10, 15, and then another 400 meter row. [00:41:00] Yeah, that's quick 10 minutes. And I've also noticed that small activity in the morning can help regulate my blood sugar a little bit more. Again, it's just it's just getting rid of glycogen.

It's yeah, my body needs to dump the glycogen. Out. And I don't know if this is like a product of my body training in one way for like basically two decades. And that's why I am the way I am. And maybe this thing, things would adjust, but I've been running really consistently now for we're coming close to a year, and so my body hasn't made the like needed adjustments. And I think that's why I've always felt like I've just not felt good around runs. It's and you've probably heard me if you've been listening to podcasts, like I've mentioned that. I'm like, I just don't feel like good after runs. And like my blood sugar is lowering.

So that my blood sugar lower. So I want to eat, like I have that appetite, as a natural response, but then I eat and my blood sugar shoots up. So then I feel like shit again, cause either too low or too high. And it just doesn't feel good. So anyway, that, that's, what's been going on. That's probably, I don't, cause I thought it was a fueling strategy.

This is going back probably like. When I first [00:42:00] started reporting it, I was like, I can't figure out the fueling for running, like I can't figure out if I have too many carbohydrates before my blood glucose will shoot up too high. I have to have the perfect amount and then I don't feel that great on the run.

So anyway, Jared moon, again, not all humans has some sort of weird problem with blood glucose and running. But doesn't seem to be a factor with other activities. That's why day after this ultra see you running like I will be doing all the training. Necessary. So tips that I have learned. I know I keep going off on tangents is just Working out in the morning.

That's a big one. No snacking and then i've always been good about this because emily's always harped on it Not just with me with our kids but having a really well balanced meal And I don't mean balanced in like fruits and veggies and all that kind of crap. I mean You never have a carbohydrate without protein and you never you know or protein and fat really she's always been really big on that and i've noticed a huge difference if [00:43:00] I make sure that I do that if i'm like You Okay I'm going to eat these two pieces of toast, but not by themselves, right?

I need to have eggs with that or I need to have chicken with that or I need to have steak with that. Like whatever, like always trying to combine carbohydrates with a protein and fat. And that really does slow down the blood glucose response as well.

Joe: Yeah that's pretty, it's pretty good point to know, especially if like county macros if you're at the end of the day and you're like shit, I need 50 carbs and that's it.

And you're like that's not the best way to go about it.

Jerred: Yeah. Yeah. And like little things. We have this granola cereal that my, my son loves. And we got really, we got back pretty late from a practice the other day. And he's can I have some of this before bed? And I was like, sure, man.

And then I was like, I'm going to have some too. So I had some and my blood glucose didn't go too high, but it was elevated like all night. Like the whole night I was sleeping. I'm like, that can't be good. I don't know. I don't know if it's actually bad, but this can't be good. So it is interesting to see all these like little things.

I'm pretty good about sleeping. I've [00:44:00] heard that like getting shit sleep like you, your body doesn't regulate its blood glucose the next day as well, but I'm pretty much like a champion sleeper at this point. To be honest, I'm getting like 7 to 8 hours every single night, like Garmin scores of 99 or not uncommon for my sleep score.

So like those things, that stuff's going really well. It's, I don't think there's any other factors that I'm aware of.

Joe: We have our bedrooms basically as sleep chambers now.

Jerred: Yeah. That's all they're for. It's like mine's just in the eighties, but that's fine. It's good. Hey, you'll get there. It's can't be a sleep champion in one day.

Oh it'll all randomly offset with a random, like 70. It'll be like. 98, 99, 98, 97, 95, 70. I'll just have one shit night every 10 days for some reason.

Joe: Yeah. We're still co sleeping.

Jerred: Oh dude, the fact that you're even getting in the eighties is insanity means you wouldn't be like a solid hundred if you

Joe: it might be.

Yeah. Cause our house, and this is just nonsense. Now our house and our bedroom, like [00:45:00] these houses in Spain, they're built to stay and be cold. So like our bedroom is no shit without even any extra effort. It was getting to 63, 64 degrees. And it's like that plus the chili pad I'm just like, that's

Jerred: crazy.

Yeah. I think if it's 63 degrees in my room, I do not need a chili pad. That's for damn sure. Like I can't get my house to 63. I technically could, I would just have to pay for it. In the summertime in Texas, like 63 is not happening in the house.

Joe: Yeah. There's definitely plenty of nights where I've turned it off, but you just get used to it after a while, I think.

And the humidity here is still pretty high. So even like in the house, the humidity is like around 70. That is pretty high. Dang. Yeah. Yeah. That's they've moisture issues in the house. We have dehumidifiers. Yeah.

Jerred: I feel like they'd fill up pretty fast. 70 percent change of daily. At least we lived in a house once where it was, they like installed an AC return vent wrong.

And so what it did, it would, no, it would [00:46:00] dump humidity into our room as opposed to remove it. And so if our bedroom door was shut, our humidity would go up to 65%. And so we had a dehumidifier that would fill up every couple of hours. We eventually got it fixed, but that was a problem for a while.

And I remember just feeling like. The air is thick, it's like thick in here. I don't think I have anything else. You have any other questions about CGM or ultra training?

Joe: Just a couple of random thoughts. Like I, so I think, I'm guessing you're just on those run days, you're specifically going higher fat because of that, because it's sensitive to the carbs on the adjustments

Jerred: I've been trying to make on running to be honest.

I haven't figured out exactly how to do it, but what I've been doing. I realized I can't have a big post exercise meal, which is what I was accustomed to, even if it's healthy. And here's an example because I can have the same I don't eat a lot of different stuff. Like one meal that's pretty common for me is three to four eggs, some fruit, like strawberries and two pieces of sourdough toast.

With butter. That's a pretty like everyday [00:47:00] meal for me. And that meal is perfectly okay on any IWT day. And it's not okay on a run day. It doesn't matter if it's before my running or after my running. That it's like the combination of strawberries and toast. My body's what the fuck are you doing?

So like you need some peanut butter on there for, yeah, like I gotta do something. And I thought the butter would slow things down, but yeah, you need to maybe some thicker fat. But anyway that, that's like an example. So instead of having that meal, I switched it to I will have a light post workout shake.

And what I mean by light is not just like a protein in a shaker bottle. Like it'll be blueberries and protein and all these things, but it's only about 400 to 500 calories. When typically that shake would be like 600 to 800 calories. And that's what I'm saying is cause if I had the bigger shake, I still have a problem.

So I need the look. I just think eventually I would start wasting away. I'd start losing weight. So that's how I've adjusted is like making sure that I hit some protein some food before run. If it's later in the day, if I'm running earlier in the day, then I just go [00:48:00] fasted.

And there's still not much of a difference. And then post workout, I think what I'm having to wrap my head around is like, when you step into a gym and you do like interval weight training, or you do a hard squat session, that is a super taxing event for the human body. And it needs to recover. It needs a lot of sustenance.

For lack of a better word. And what I think I'm learning is running is just not that for me, especially zone two running. And I should know that. But like an hour to an hour and a half zone run to me is still an hour to an hour and a half of activity, but it's not that taxing for the human body or at least my body, right?

Like it's not that big of a, physiological event to where I need like this big post workout meal or anything like that. It's just I could probably get away with having some water and electrolytes and a protein bar that's 200 calories. And that might be all I need post workout for a run and then maybe dinner.

But that's, I think that's what I'm learning overall.

Joe: That'd just be the last thing Be interested in experiment whenever you [00:49:00] reaccept running back into your life is if there's like a cap as to zone two duration that you could do, then it wouldn't affect you. Like maybe just cut it off there, or maybe you're just doing sprints for running and you're going to be doing zone two on the bike.

Jerred: Yeah. That's what I will definitely keep running. Like I'm not, I'm just done for a little while. It'll probably be this cycle where I don't really run that much, but I'm going to keep, I'm going to try and maintain a lot of my conditioning because I've gained a lot of progress and on the running side I've actually made a lot of progress in running.

It's just, I found out this other little weird biological quirk with me for running. So I'll probably bring it back, but yeah, I'd probably do it different. The amounts to me also, I just feel Mixed modality is like always going to be the answer, like a micro Murph and then run five miles.

Like maybe that should just be the answer to like everything, or start and finish a run with a couple hundred air squats. Like maybe that's just a better response, but I think the bigger takeaway for anybody like listening is. Go get your blood [00:50:00] work done. There are a hundred different companies that like do this stuff inside trackers, the one that I use and I, they are not a sponsor of the podcast, even though they could be.

I could give you a code for discount on a craft, but I don't have any of that stuff. So inside tracker, I think get blokes, something like that is another big one that I hear people using. So there are a lot of places that you can get these full blood panels done. You can also just ask your doctor.

Go into your doctor and be like, Hey, I've got some fatigue. Can we do a full blood panel full blood panel? And they'll be like, yeah, let's run a full panel and your insurance will pay for it. So you don't even have to pay for these things out of pocket if you don't want to. Typically, if you go to your doctor, you have to have I have general malaise.

So can you give me a full blood panel? Say it just like that. Yeah. Yeah. Like I you can get these things done, but get your blood work done at least once a year and then try and make changes. Okay. I'm not just, I wasn't just Oh, hi, a one C or borderline high a one C I'm just going to wonder what that's about.

Like I'm going to fix that. That will be fixed this year. And then I won't have to fix that problem again. And what's weird [00:51:00] is I don't have my parents aren't diabetic, there's no type 1 diabetes in my family, there's no type 2, there might be, like, somewhere in my family, I'm just saying my parents don't have type 2 diabetes, my grandparents don't it's not like something that's, and I know type 2 is not necessarily genetic, I'm just saying it's not it's not in the family history.

You know what I mean? So it's just, it's really, yeah, just, it was, it's odd stuff and it can affect so many different other things like mental clarity and like fatigue and all these other things, I think. So I think it's really a big deal to get your blood levels checked because how much higher my A1C was than a year and a half ago, I do feel different.

And I honestly, my honest thought was like, Oh, you're getting older. Maybe your testosterone is dropping. And so I have whatever, all these, like my testosterone is great. Just to answer that question, like surprisingly I've had it checked every year for the last couple of years and it's not really fluctuating.

It's at a good level. My free testosterone, my total testosterone, those things look good. And so [00:52:00] I'm like damn, I can't blame this on a hormonal issue. And I think it's just a one C. Being higher than I'm accustomed to, especially since it's quite a bit higher than what I've had in previous blood work panels.

So I think that just me not feeling like myself for really the last year. I just thought I like, yeah, I thought, okay, maybe it's hormonal, maybe it's age, maybe what, maybe it's stress. Who knows? I think this might be a large part of it. And I'll be able to answer that question here in a couple of months when I rework my panels.

But I do think that. That's something that's been a factor for sure.

Joe: That's very interesting. I'll definitely be interested to look into it as well.

Jerred: Yeah, go get your blood work done. Everyone listening. And you, Joe. Go get it done. Navy will just pay for that. You just gotta, just go get Yeah,

Joe: since we're here, it's always a pain to get new when you get a new primary care doctor and like the initial appointment and then like with the military, it's no matter what you do, that's they make you jump through hoops just for basic stuff.

Cause they know they have to pay for it. Hey, can I get my blood work done [00:53:00] here? It takes a motion first. Maybe that'll well, and what they'll

Jerred: do. Like I tried pulling that card in the military because I wanted free blood work done. And they would do the, like the most minimal blood work possible.

They'd be like, your white blood cells are okay. I'm like, yeah. That's all you checked. Great. Okay. Thank you. There's they're not checking like your TSH levels. They're not checking testosterone. They don't care about any of that stuff. They just like. What are you telling me you have?

I will check the minimal amount of blood to make sure you don't have that thing. So yeah, you probably are going to have to pay for it out of pocket,

Joe: but yeah. And thyroid and cholesterol run high in my family. And the last time I got my blood taken, everything was in the fantastic out ranges there, the ranges.

But like those two things were in the, in the middle to high, not like it, they weren't like in any like high, but compared to everything else, they were like a little bit askew. Oh yeah. My cholesterol is

Jerred: always

Joe: a

Jerred: little bit high. Yeah, I do have a doctor that I work with. I don't self diagnose everything.

Like I have a, I actually have a primary care physician that I work with. But she, whatever, there's some sort of math you can do on [00:54:00] cholesterol. It's like you divide I don't know. Somebody knows a doctor listening right now knows there's like something that you can divide one by the other. And it, yeah there's something like to, there's some way to calculate if cholesterol is a problem.

And she was like, you're fine. Like you're fine at cholesterol. So I do have a higher cholesterol. That's probably from eating. higher fat, lower carbohydrate most of the time, and it's also runs in my family. So there's not a lot I can do about that genetically. That has not been something of concern for me.

I'm not going to take statins. I'm not going to, I'm not gonna do anything else to handle that. So that one's just whatever. But A1C. That seems like it should be completely within my control. Yeah. Cool. We'll wrap this one up here. All the athletes sticking around listening. We really appreciate it.

There will be an update episode coming in the near future after I have finished this ultra. I'll come on here and let you know what lessons I learned. If I failed, succeeded. Try too hard. Didn't try hard enough. We'll see. We'll see what happens. Roll the [00:55:00] dice right now, but we will get there.

Thanks for listening to the podcast. And again, looking for that feedback on the hard to kill track right now. If you want to go to a garage, gym athlete. com for those who haven't signed up, go ahead and sign up. We're still towards the beginning here and it's going to be looking pretty similar all cycles.

So there's not really a bad time to jump in with the hard to kill track. If you want to talk about our doing the stuff that I'm talking about you can go jump in and for all of our athletes who are doing it, thank you guys so much. We really do appreciate you being members of garage team athlete, trying the training and giving us the feedback.

But that's it for this one. Remember if you don't kill comfort will kill you.