← Mondays with Matt
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You're listening to Mondays with Matt. I'm Matt Reynolds, the founder and CEO of BarbaLogic and Turnkey Coach. Each week I share lessons from decades of lifting, coaching and business to help you get stronger, coach better, and take action. Let's dive in. What's ever up, everybody? It's Monday. I'm all over the place today. I was just telling Dan before we started the show, I was ready to come up here and start and looked over, had dinner prepped and ready to cook, seasoned and looked over. One of the cats was eating it. And so I was frantically trying to shove it in the microwave, not to cook it, but just to protect it from the cat. So here we go. Okay, I'm ready. Let's do it. Today we're gonna talk about nutrition for longevity, eating over the long haul. Last week, we talked a lot about a nutrition reboot. If you are somebody who has not developed the general habits that you need for nutrition, I would start there with the reboot because I think, well, actually we've had some questions come in this week. I'll kind of come back to this a little bit. I think a reboot is probably what you need at first. Once you've done that reboot for several months and you've started to develop those habits, you want to really start looking at nutrition for longevity. And one of the reasons for this is that we're constantly thinking about nutrition. Often it's very common for us to think about nutrition as a thing that I want to do for an event. I've got a beach vacation coming up or a wedding or a speaking engagement or whatever. The thing is. And the problem with that is that often leads to non sustainable nutrition. I wouldn't even say habits, just things you're doing that won't ever really become a habit that's not going to work long term. Today I want to talk about how do we do this for the long term, not for a season or a year, but for the rest of our life. How do we develop a rhythm for our nutrition that is something that can be sustained for decades, not just a season or a year or whatever period of time? And I think as I was thinking about this, the very first thing is this. You have to make nutrition a priority. I guess it's a question for the audience. Is it actually a priority in your life or is it just kind of something you're thinking about frequently, like, man, I need to eat better, I need to eat less crap, I need to drink less alcohol, I need to eat more protein. Whatever the thing is, that's not really prioritizing. That's just like, okay, you know, some of the things you need to do, you're just not doing them. And until they become a priority, it's never going to change. Look, no one knows this better than I do. This has been my life really since I started business. I mean, you've heard stories about this before. I was a professional strongman. When I started my gym, the worst thing that ever happened to my own training was starting a business. And that's not that the business. I use the business often as a scapegoat for that. Training wasn't as good, hasn't been as good for the past 15 years. Nutrition was not as good. There were times that it would be fine. It wasn't ever long term sustainable. I really feel like for the first time in my life, nutrition is very long term sustainable. That what I'm doing today is what I can do for the rest of my life. It's easy. I don't feel like I'm dieting, I'm not hungry. And all of those health metrics have come along the way to say this is actually working and it feels like something. It just feels great. I love eating this way. I love my relationship with food right now. And so let's dive into that. So first off, the thought process has to be with longevity from out of the short term and into the long term. But the long term has to be about health span, health span over lifespan. We want quality of life improvement, right? And so quality of life is everything here. Which means we have to find the rhythm that's sustainable for the rest of our life. Now, before I get into that rhythm and what that might look like, I also think it's really important. And some of this is my type A personality in that I want baseline metrics and they're going to be different. Some of them are gonna be the same for all of us and some of them are gonna be different. But helping you figure out what are the baseline metrics, the things that matter, those North Star pieces I think are really important to consider because when you're eating for longevity and you're not eating just for looks for abs, as we used on the thumbnail this week, and there's nothing wrong with abs. Hey, I want abs. I'm working that way, right? But for longevity, we have to be thinking about what is the metric, what are the metrics that are moving in the right direction. That tells me I'm actually doing this for the rest of my life for my lifespan so that I can maintain a high quality of life so that that health span stays high. So very quickly I'll rattle these off. You can always come back and listen to it on YouTube. By the way, as always, this is a Mondays for Matt. It's an AMA live stream. You could ask your questions in the chat any point during this conversation, and I'll get to them in the second half of our 30 minutes together today. So certainly weight is a big part of it, and weight is obviously not the only thing. But if you are vastly overweight or vastly underweight, we need to get into a spot that is a healthy weight. What is that for you? I don't know, because people are such different heights, bone structures, genetics, things like that. I know for me, I don't have a big bone structure. I've got kind of small wrists and ankles. Matter of fact, my, my body fat scanner always says, like, your, your bone structure's not, you don't have a lot of weight in your bones. Like, yeah, it's not very big. So for me, I graduated high school at 155. I got married at 170 or 175 back 26 years ago. And I know that weighing 250, 275 is not a healthy place. Even if I was very lean, my body's not really meant. My heart's not meant to keep up with that weight. And so getting my weight down, I don't know where my weight will go. My guess is probably in the 220 range somewhere in there. But I think finding that weight, that's a good metric to have. Waist circumference obviously, is probably an even more important one. It for men especially, it talks, it shows how much visceral fat we have. And so having that waist measurement certainly under 40 inches, again, that's a very broad picture for men and probably 35 inches for ladies, or you can say half of their height in inches. Inches is another way to do that. It's more predictive often for longevity than weight alone. Body fat percentage is huge. And I'm going to talk about that a little bit with one of the questions we had come in this week. Something like a DEXA or Inbody or HUME or one of the better smart skills that can test those things. Or even calipers are good. Calipers are fine. And so body fat percentage for men especially, I think our target goal for longevity, the sweet spot, seems to be around 15% body fat. 20% is fine. It's getting a little fluffy. 10 12% is surprisingly hard to keep and probably unsustainable long term unless you just have the genetics to be very, very lean. For ladies, it's gonna be somewhere 8 to 10% higher than that. 22 to 25% body fat is probably a good place to be for longevity. And so based on where you are today, if you are 10, 15% higher than you should, I think you would have different strategies than if you're already in that wheelhouse. Let's say you're within 5% or somewhere. Let's say as a man you want to be 15%. If you're, I don't know, 11 to 20%, then you would have probably different strategies moving forward. We'll talk about those here in a few minutes. Others are strength and physical performance. Stuff like strength performance, making sure the weight on the bar continues to go up. Or if you're past that age where it can go up to PRs, you can still have the over 40 PRs, the over 50 PRs, the new body weight PRs, you know, PRs at 200 pounds or 220 is not going to be the same. It probably was when you were 275 or whatever. The thing is, and certainly things like functional benchmarks, I love things like pull ups or chins dips, push ups, things like that so that I know that I can move my body well. Single leg balance stuff. I do a lot of Bulgarian split squats, which I hate. And if you've done them, you probably hate them too. Lunges, things like that. But being able to get down into a lunge or kneel and get up is something I want to be able to do when I'm 60 and when I'm struggling with it at 45 or 50 or 55, then I'm on a crash course to where I don't want to be. Certainly there are cardiovascular and recovery basics, things like resting heart rate. Again, very genetic oriented, but you can look these up to kind of see where you want them to be. Probably somewhere in the. For men 60 or under, you may be as low as in the 40s or 50s. If the resting heart rate is in the low 70s, high 60s, you're probably fine. If your resting heart rate is in the 80s, 90s, that's probably a red flag there. Blood pressure, obviously having a home monitor kit, those things are so easy and simple and cheap to buy now and can track those over time. And so targeting 120 over 80, somewhere in that ballpark, sleep quality and quantity is huge for longevity so making sure you're sleeping in a dark room, a cool room, you've got a comfortable mattress, an excellent mattress, and of course you heard all the crazy stuff I do with eight sleeps and cpap. CPAP is huge. CPAP might be the single great. If this is the only thing you take out of this talk today, if you have sleep apnea, you, you got a good chance to die in the next 10 years. A CPA, if that's the only thing you change and you need one, it will absolutely expand, extend your lifetime. And so that's a huge one as well. So metabolic and blood sugar control, insulin sensitivity markers, things like fasted glucose, fasted insulin, HbA1c. We want those HbA1c to be under 5.5, 5.4% somewhere in there that, that shows the risk of diabetes or pre diabetes metabolic syndrome, things like that. Certainly things like VO2 max, which often will correlate some with resting heart rate as well. And then advanced blood biomarkers. You know that I love the metrics of getting a full blood lipid profile, a full panel including apob testing for inflammation like crp, uh, hormones like testosterone for ladies, certainly estrogen, and guys too. I think you should get your estrogen tested as well. Progesterone, estradiol, cortisol, and then of course a thyroid panel is huge. So other notables would be like vitamin D, complete blood count, kidney, liver function, your liver enzymes. These are all important things to do. And then the other thing I think I can't speak highly enough about is, is getting a coronary artery calcium score. A calcium score to see how much plaque your heart has laid down in the artery walls or arterial walls around the heart gives you. It's probably the single greatest test we have for potential future heart disease or cardiovascular events. And so I want to keep those, constantly keep track of these things. And I'm going to do them probably more often than most because I just like to nerd out on that stuff. But so I've said before, I'm, I'm getting my labs drawn every single month. I like to see the changes. I see what needs to be improved, I work hard to improve it. And we continue to make progress there to try to put myself in the best position I can. So this gives me the baseline for the health metrics that I, that I want to have right from there. Let's get into the meat of today, which is, is the foundational principles. Now, when I consider health or nutrition for longevity, I'm gonna constantly consider quality of life. And the goal there is to find that nutrition rhythm, as I said a few minutes ago, that's sustainable forever. And one thing we have to note, I think it's really important is not to become proselytites of any one diet type. I just, I can't stand this stuff. Look, diets, if you need to lose weight, are therefore caloric restriction. Certainly there are things that can help reduce inflammation. Some of those go a little bit too far. Some people like things like keto or carnivore or whatever. The thing is intermittent fasting. But the reality is that there's not one diet type that works for all. All I really care about is you finding the diet that will work for you or the nutrition that will work for you for long term. Again, I can do carnivore or I can do keto for a period of time. I probably won't ever do that again. But if I wanted to touch, you know, go to a beach vacation in two months and I can really go hard. But I'm not talking about really going hard for two months. I'm talking about going, going moderate and sustainable and enjoyable and motivating like we talked about last week for the next 40, 50 years. That's the point. And so we want to find the thing that we can do for the rest of our life. Now, what are the foundational principles, regardless of the diet we choose, and I hate that term, but the nutrition habits we choose in general, what are the foundational principles that we need to have regardless? And these are the ones that I think would work, should work for nearly 100% and certainly 98, 99% of you out there, number one, minimally processed whole foods. None of these are going to be something that you haven't heard before. We want to eat minimally processed whole foods. Okay, well, how do I do that? Well, I think the most important thing is you learn to enjoy cooking or you have a spouse or a family member that enjoys cooking and enjoys cooking healthy and you enjoy eating healthy, nutritious food. I love healthy, nutritious food. Again, I've joked before, I'm not going to eat boiled chicken breasts and broccoli. That's terrible. And so I'm going to eat well seasoned food, delicious food, especially for dinners, something I can look forward to. So I'm not, and it's not going to surprise me what's coming for dinner. So I'm not going like, do I want to make dinner tonight? Oh, I don't have any meat thawed. I've planned that Stuff ahead. So I'm not doing the doordash. I'm like, you know what, let's just get pizza tonight. This is the primary habit that we have to break, is that we have to learn how to cook at home. Just cook at home. There's all kinds of other stuff you can do. I love to garden. I worked on my garden a lot this weekend. It's beautiful outside. Again, if that's you, great, do it. But man, you go to farmer's markets, grocery stores, good grocery stores, not the super huge chain grocery stores, but good grocery stores. They've got really good, fresh, often local fruits and vegetables. That kind of stuff is fantastic. So mentioned already before, and this is part of that minimally processed whole foods foundational principle that's kind of number one, learn to enjoy cooking, but also pre plan your day. As I talked about the last couple weeks, pre plan your day. Know what's coming, right? Is there an event tonight? Are we going to somebody's house? Are we having somebody over? Do we have to go eat at a restaurant for some reason? If that's the case, you need to pre plan the day. So that now I know that if I'm going to have a higher calorie meal for dinner, even potentially a cheat meal, like I feel I really am craving this thing. And because I want to do this for the long term, I occasionally want to be able to have that thing. Two weeks ago we went and had Korean barbecue. It was delicious. I was craving it. It's mostly meat. It's definitely a little higher fat. I just planned for it throughout the day and just backed off my calories for breakfast, lunch, protein shakes between things like that. So I had relatively low, very low carbs and fat and lots of protein throughout the day and then had a, a really nice meal and certainly a higher calorie meal. I don't know, 1600 calories that night for dinner. But if I'd only had 600 calories throughout the day, then I'm still landing in a good maintenance phase. Amount of calories. And so pre planning your day. And then part of that is, as I've also talked about is having a dinner list you can pull from what are we making tonight. I know that on a Sunday, I knew that yesterday. I pre planned. We ordered the groceries just like I say we do. We've got meal planned for tonight again. It's ready. What the cat hasn't eaten already. And we'll as soon as I get off of this call, go down and start cooking and put the stuff in the oven and we'll have a nice dinner tonight. I already know what I'm eating every single night for the rest of the week. Saturday we're going over to the in laws for Easter. I'm going to make tri tip. Okay? It's going to be a little higher fat. I'm going to watch my calories going into that dinner on Saturday night. Going into Easter weekend. Another minimally processed whole foods foundational principle kind of subtle category here is protein. At 1 gram per pound of body weight, that is not hard to get. People who haven't done it before think it's impossible. It's not. 50, 60, 70 grams of protein for a guy at a meal is really easy. And then supplementing with one or two protein shakes a day. And again, not the chalky crap that we had to drink in the 90s. This stuff is delicious now. Even the little genius shots that Renaissance sells, those are 23 grams. Those are fantastic. Lots of fresh fruits and vegetables. Again, I love it. Colorful plate. I'm always looking at my plate. If it's all kind of just brown, even if it's just air fried panko or something, it's still like, come on, I need some green and some red and some stuff in there. And I love vegetables. I love that stuff. Again, finding vegetables that you like, finding fruits that you like. Not trying to eat if you don't like. I like all of it, but my kids and my wife don't like Brussels sprouts. I love Brussels sprouts. So we don't eat Brussels sprouts very often. I get them at restaurants every once in a while. Probably loaded with bacon if I do. Single ingredient and complex carbohydrates. Right. They have lots of fiber. This is excellent for maintaining good digestive health. Lowers inflammation. The single ingredient carbs and complex carbohydrates are low inflammatory foods and highly processed carbs are high inflammatory foods. Again, I think some people get crazy about that stuff they're eating in general. Their macros are all out of whack and they're eating 4,000 calories a day. They need to fix that stuff first. But when you start thinking about those processed carbohydrates, seed oils, stuff like that, some people go nuts on. I still think it's a good idea. We don't want to throw the baby out with the bathwater and just say, you're getting a little culty there. I want to eat things that are going to be low inflammatory, right? So including healthy fats, healthy anti inflammatory fats, omega 3s, avocados, olive oil, things like that is what we're going to cook with primarily and then cutting out empty calories as much as possible. Right? So again, if every once in a while you want to have a Coca Cola or you want to have a whiskey, do it, but just understand what you're doing. Those are empty calories. They're also inflammatory. And so limiting those, mostly cutting them out or limiting them is going to be very good for longevity. And so that first foundational principle is minimally processed whole foods. I just have a few of these. Number two, maintain a healthy body composition. And as I mentioned, that 15% for guys, there's something kind of magical that happens at that 15% body fat range that if you've gone from 30, 35, you know, down, down to 25 to 20, get 15, man, that's a sweet spot for building muscle, burning fat, longevity. You feel great, your energy's good, you're not so depleted at like 10% or 11% that you feel like junk. Again, 22 to 25% for ladies. I think that's a really good place to be. And I'll talk more about that when I answer questions. Strength training. This is not nutrition, but this is huge. Strength training to continue to build muscle, contractile force, hypertrophy, all of those things are super important. High activity. Again, finding the things like we talked about last week that you love, walking, rucking, hiking, swimming, you know, it's probably not the. It's probably not the air bike. It's, you know, or whatever, pushing the prowler or whatever. The thing is, if you hate it, it's not sustainable. And then prioritizing quality sleep, which I mentioned, these are the things. So minimally processed whole foods. Number one, maintaining healthy body composition. Number two, strength training. Number three, high activity. Number four, and prioritizing quality sleep. Number five. These are the things that I'm going to do for nutrition for the long term. And so with that, I'm going to go into questions. Feel free to ask your questions in the comment box. Again, we've had some come in over the past week. Let me take a minute first and say the other thing that often works really well and works well for so many of us is a great testament to this for our coaches at Barbell Logic is that we all have coaches. I have a nutrition coach, I have a strength coach. Having someone to have accountability to is huge. Right? And so if you've been stuck spinning your wheels with nutrition, starting over every couple of weeks, again, you Need a reboot. You're not even down the line enough to be thinking about nutrition for longevity. We just got to get this thing fixed. Now's the time to take action and get help. It's the time to Start Lean In 12. With Lean In 12, you've got a coach guiding your nutrition and holding you accountable every step of the way. You've got support, structure and a plan you can actually follow. And you're strength training the entire time. You also get strength coaching in this. So you don't just lose weight, you build a better body. We only take a limited number of people. It's actually true. It's not like what people post on an Instagram. I only have two openings. Once it's full, we shut it down. It's a very high touch. It's probably this is the highest touch service we offer. This isn't another reset. This isn't another Monday restart. This is the system that finally works. If you've been thinking about doing something like this, don't sit on it. Now's a great time to do it. It's the last day of March. When these spots are gone, they're gone and we won't open it back up again for a while. We do it about twice a year. Somewhere in there. Go to barbellogic.com lean L E A N and grab your spot. That's barbalogic.com lean for Lean In 12. It's great. I love it. All right, let's dive into questions. So question 1. Is there an argument for med nutrition? One change at a time versus a reboot? Becoming the habit, right? Last week I was talking about a fairly big overhaul. Having motivation turn into habits. Almost like med versus maximum recoverable volume. Debate for nutrition. This is a great question because this is where I think the body fat percentage matters. If you are already close to 15%, I think Med nutrition is fantastic. Little steps at a time, kind of linear progression with your nutrition to try to find that spot where you find your rhythm so that you can say, I can do this for decades and not just for a season. However, if your body fat's 25 or 30% or even higher, I think you need to go full bore. Reboot. Your motivation is super high. When you start a diet, your motivation is incredibly high. So it's much easier to stay compliant in something that's a little more hardcore. So it's easier to go hardcore in the beginning if you really have a lot of weight to lose or even potentially gain. If you're underweight and then slowly start to start to pull back a little bit, pull the levers back a little bit so you don't have to go as hard. So I think the way to think about that is what? Just be honest with yourself about what your body fat percentage is. It's not that hard to get it done, get it tested, even get some calipers, just again, buy a smart scale, go get a DEXA scan. If you live in a town that has a university, they probably have one and charge, you know, 50 bucks, 100 bucks max. Do that once every six months or so. That's a great way to approach this. And so again, if you're in that wheelhouse of already very healthy body fat range, you just want to maintain long term, you want to continue maybe very small recompositions, maybe very simple short bulking phases which would probably only add 1 or 2%, 3% body fat and then back that back off. That's fine. If you need to lose 15% body fat because you're at 30, you need to get to 15, you're at 35 and you get down below 20, then I think we've got to go full blown reboot. What are three habits or actions you think everyone should be doing to improve long term health? A gram of pound of protein. Sorry? A gram of protein per pound of body weight. I think for everyone prioritizing sleep, quality sleep, not just time in bed. Sometimes people lay in bed for eight or nine hours and they only sleep five because they look at their phone too much or that they're being woken up a lot or they've got sleep apnea and they're choking all night long. And strength training. So protein. So only one of those is actually nutrition based. If I had to just encompass all nutrition, it would just be just eat whole, minimally processed foods. Right. Strength train and focus on sleep. Those three things are the biggest habits that people should do. What are the three habits or actions you think everyone should never do or do? Extremely rarely. I think anything that is, that is extreme. So if your Maintenance calories are 2,200 2300 calories a day as a man and you go to 1200 calories, you go to half, right? You're 1000 calories under maintenance, that is completely unsustainable. Likewise, if I go back to the old article that I wrote many years ago about eating through the sticking points and I needed to have at that point I was younger and more active, maybe 3,000 calories or something was maintenance and I'm eating 6,000 a day. That's also a problem. So I think those things are. Anything that's just extreme. I think if you're doing it and you're thinking to yourself, I kind of hate this, or I can't do this a year from now, that's something I don't know that I'd ever do ever. Anyway, unless there's just a really incredibly important event. Again, you're getting married in three months and you just want to be snatched, right? All right, so, okay, you can do that because you've got something very specific you can look forward to. But you have to know that the rebound is coming if you don't have a plan in place afterwards. So I maybe didn't give three there, but that's kind of an overarching theme. What do you do about loved ones who won't change their behaviors? This is a great question. I'm sure this is a common experience. They complain about health. Their health future is predictably grim. But they continue to do the same things over and over again. This is, this is a thing where you cannot force somebody to do something they don't want to do. The best thing you could do is be the role model for your family. Show them how much more healthy you can be. Not in a way that brags, but in a way that's like you're. Because of the health that comes along, you have more energy, you're more present with your family, you spend better time, the quality of time is better, you're less stressed. Therefore you're not biting people's heads off because of the stress. You're able to handle all those things that often will flow down to other family members. And then the other thing is, if you have some control over the groceries that you buy or the food that you cook, if they're out at work, you can't keep them from going through the drive through, but you certainly can eat a healthy dinner at home with the family. So things like that is important. I love doing stuff like on Saturday mornings we get up, go to the nature center or a park and we do a family walk for a couple miles, right? And it's pretty fast. It's not like super hardcore exercise, but doing those things. So just making sure that family activity and eating is focused around things that are healthy habits. You know, we don't. If we do Easter Saturday, we're not ordering pizza, right? Like everybody's cooking home cooked food. There's some pride in that, in being able to share what you've been able to make. You've got some of your favorite dishes that you make and they're not always super healthy, but they're healthier than going and getting pizza or ordering a bunch of pasta or something like that. So those are the things that I do. And then it's just learning how to have those conversations in good times, when times are really good and not high stress, when a family member is, they're self loathing in this. I can't lose any weight, I'm just eating crap all the time and I can't stop eating sugar or cake or alcohol or soda or whatever. The thing is not really the time to have the conversation. It's the time when you're out on the walk in the nature center and everybody feels great and you've got some dopamine rush and there's some sun in your eyes and everything feels good. Those are the times say, man, I'd just really like to develop habits as a family. Don't make it about that person. I really wish you would start eating this way or training this way or doing these things. It's about us, most of us. When we think about our why behind why we're doing this for nutrition and health, for longevity, it is because of our families. It's because we want to be there for our grandchildren and great grandchildren and see all the things that we want to see not just in our 40s and 50s, but in our 70s, 80s, 90s and even beyond. And so that's the way I would approach it. A few more minutes left. Are there things that you do that are less well known or may not be necessarily backed up by science but you feel support your health and longevity? Things like sauna, cold plunges, et cetera. I think at this point sauna is fantastic and all of the published studies show it's got a tremendous cardiovascular health benefit to it certainly improves longevity, health span or lifespan and health span for sauna. We don't know about cold plunge. I like it. It makes me feel good. Of course, there's all kinds of stuff. I like to get out in the sun, I like to tan. As ridiculous as that sounds. I don't know, I don't, I don't know if sun causes skin cancer. I know that humans have been in it for thousands and thousands of years. And so it wasn't until the last 50 or 60 years we thought it caused skin cancer. Look, if you've got ridiculous moles and all over your body and genetics for skin cancer, you probably need to be really careful not to burn My guess is that it probably exacerbates that problem. It doesn't. Isn't the cause of that problem? I don't know. I'm not a doctor. So yeah, of course there are things that I like to do that, you know, I like nicotine and I don't smoke because I know smoking is going to reduce my lifespan. But I like nicotine because I feel like it keeps me focused and my brain sharper and do I know that it helps? I don't. Do I feel like it helps? Yeah. So coffee is probably the same way for most of us. So those are all things. All right, last question here. Where would I rank hydration and nutrition goals and what kind of habits would you recommend for staying consistent with drinking enough water daily without it creating sleep disruptions? That's a great question. I think that hydration is often. I. I don't think it's as important as people think. And I would've been more stronger. I would've had a stronger opinion about this a few months ago. And I'll tell you why it's changed just a little bit. So when I got on the smart scale, those scales essentially can read lean mass, fat mass, and water. And my hydration has gone from like 57% to 62% somewhere there. It's always like 60, 61, 62% every day. So that's fine. And I pret only drink water or bubbly water. And so I'm well hydrated. It's fine. I try to start cutting back at night so that I can go to the bathroom before I go to bed and hopefully don't wake up in the middle of the night. And then it wakes me up and I'm up. So that's certainly a concern. I think it'd be okay if I said this. My wife's is like at 46% every day. Every day I'm like, are you chronically dehydrated all the time? And so if that's the case, that you might be, I think supplementing with something like the element types drinks or liquid IVs or something that has a lot of electrolytes in it. We also take a magnesium glycinate glycanate every night. I take in the morning as well. And so I think that stuff is solid. I think if you're under hydrated, that's an issue. I think that creatine can help with this a lot as well because it hydrates the muscles well. So with increased glycogen water, creatine electrolytes it helps the muscle cells store that. And so I think those things are really important for contractile force. So I do think it's more important than I thought, probably a few months. In general, I think that if you don't drink much water and you're mostly drinking non water things that you're drinking, you know, or things that are diuretic in effect, like, like coffee or you know, things like caffeine, nicotine, cotton, coffee, because it has that diuretic effect. Alcohol, obviously soda, high sugar, things like that, that's not going to help with hydration. I don't know if you're drinking a gallon of milk a day, things like that, maybe you're hydrated fine. If your hydration's low, you probably need to get it up to normal. I think making sure that you're over saturated with water is probably overkill. So there we go. Any other questions? If not, we'll wrap it up. We're a little bit over time already. That is nutrition for longevity. Again, coming back to the foundational first principles, make it a priority. I mean really don't just talk about it, don't just hear this. You're driving down the road in your car listening to this thing. When are you going to stop thinking about it and just be a person of action and do the thing? And often when motivation is high and we get to our spot where something happened in our life, somebody died, or you got a health scare or something happened, you know, mom or dad had a heart attack or something, you realize that you don't have all the genetics that you thought maybe you had. We'll often go into that non sustainable, full bore sort of thing. And what we want to do is start to look at how can I do this over the next 20, 30, 40, 50 years to have that longevity and that that requires a real prioritization of our nutrition. So for those of you listening, I know where our wheelhouse is. It's mostly in my age demographic. But if you're in Your in your mid-30s to mid-50s, this is a great time to shift from thinking of yourself. And I don't think there's anything wrong with this. From a high performance, professional athlete type style to how am I going to live the best life I can with tremendous quality of life, that health span over lifespan over the next three, four, five decades. And so that is the first thing to do. And then just be a person of action, start to put it in action, start to find that rhythm so that you can do the thing. Remember, it's not going to be a habit for a month or so. The first month is just going to be. You're just trying to. You're testing the waters. What's working, what's not, what foods do I like? What foods do I have? I don't want to eat this very often. And you find those things, and once you kind of find that rhythm, then it becomes very easy to keep the rhythm going. That's when it becomes habit. It's just like, this is just what we do, and I enjoy it. And it's not something that I feel like I'm depriving myself. That's when you know you've hit the nail on the head. So there you go. There's Nutrition for Longevity. Next week, I think we'll wrap up nutrition, and I'm excited to see. I'll be heading out to the airport right after that to speak at a business conference next week. So after the Mondays with Matt, pray for me that TSA gets buttoned up a little bit, and I'm not standing in TSA lines for many hours. Thank you guys for being part of Mondays with Matt again. We'll see you guys next Monday.