 First question is from for Levesi Claudio when feeling tired Is it better to have a mediocre workout or rest and train the next day? Yeah, so this depends on on how tired you are and why you're tired if you I also depends I also think it depends on How often this happens to you too of course because remember when we had a we had a good interview with Dr. Andy Galpin and we talked about this a little bit and he made a really good case for There's value in You know kind of forcing yourself through a workout like this sometimes not all the time not most of the time Sometimes yeah, so if you're somebody who like optimizing versus adapting that's right Right and so there is there is times where it's like hey You know what you being able you want to be able to get up and do these things when you take it if you always You know go easy or fold when you're tired or fatigued all the time Then when you need to get at that you're gonna you're not going to be able to perform Yeah Now another thing to consider is that movement so long as the intensity and volume is adjusted is usually good for you No, almost almost not always but almost no matter what so if you feel sluggish or soar or tired You probably don't want to go to the gym and beat yourself up But what you might want to do is go to the gym and and do some full range of motion movement at low Just your intensity. Yeah. Yeah some mobility stuff at low to moderate intensity some stretching and what you'll find is it actually helps Rejuvenate the body it actually helps increase improved circulation. So in in those cases Sitting down and resting might be bad cuz here's another thing these days a lot of people feel sluggish and tired because they don't move That's right. Not because they've been moving too much. I've seen this with my own kids when especially when they're doing school from home I'll take them outside and force them to work out or go on a walk first 10 minutes They're a complaint after about 10 minutes their energy starts to perk up and they feel a lot better Even though they're complaining at the beginning and saying I'm too tired to work out Yeah Well, you know your body responds to what you do the most and and that's what you're you're literally teaching your body What the priorities are every single day and so to to get up and to move at least and like you said like adjust your Intensity and at least go through ranges of motion I think is massively valuable because it just still sort of sends that signal that the body needs to move it needs to function It needs to express itself and that's a healthy practice to maintain But you know, there are some days where you just had like In incredibly intense workout or you know, you're just bombarded with work or you just haven't taken a day off at all I think it's valuable to just take it off Yeah, totally, but you know and there was that one study you brought up a couple episodes ago Justin where they showed that people working their grip Improved their cognition just that that flexing and squeezing of the hand Got them to perform better with cognition I noticed with the trigger sessions and maps anabolic when I was testing the program out I noticed throughout the day the trigger sessions were better than a cup of coffee They energize me even if I went into them like oh man I'm so I don't really want to do this and then I do it and then I come out of it And I'd feel invigorated so movement is usually a good idea You just have to modify the intensity in the volume