 All right next question is from the bad mad scientist when I wake up I feel very stiff and immobile and it takes me a while to regain my natural mobility welcome to the club What can I do? What can I do before during and after I sleep to help me wake up and move better a couple of 13 year olds Well mine was like legit this guy over here with the other direction. I don't know you guys Just as I gotta I'm just echo. I got a remedy for feeling stiff. So here's a deal. All right, let's get serious. So number one you're this studies will show this if your sleep is not Optimal you will we wake up with more inflammation and pain So make sure you sleep well have a sleep routine where you know a couple hours before bed You prepare by turning down the lights and you can relax Make sure you have a good environment for sleep. The right temperature helps quite a bit I know when I use the the chili pad for example, I wake up less stiff in the morning Then when I don't use it Inflammatory diet that kind of stuff can also play a role. How comfortable your bed is, you know If you've ever slept on a bad bed, you know what a difference that makes when you wake up in the morning But let's say that you forget all that and you still wake up stiff in a mobile Yeah, you definitely can wake up and stretch and do five minutes of mobility Well, I've noticed this just with myself in terms of changing up my workout routine made a massive difference And that I didn't realize just doing my normal barbell training I had to you know step away from that for a bit and work a little bit more on unilateral kind of training and You know give my joints some time to to work on stability again And that really helped because I would wake up in the morning stiff like my hips would hurt like my shoulder be achy and You know, it wasn't until I sort of started changing up my workout routine where that sort of got a lit alleviated again, and then I could come back to it So this is similar to what happens to me if I get like a lift in and then I go for like a Three-hour plus drive to where you're just in a fixed position after you've trained really hard So, you know and I know that and I know this now, right? So I know if I go like heavy squats and then I got a drive three hours What about that if I just ignore doing some mobility work before I get in that car I'm gonna pay for it. You know about an hour and a half into two hours in you're gonna see me like Rocking forward in the in the driver's seat because my low back is all tight gonna see me Shifting around because my feels like someone stab in the side of my hip like my it's like on fire So if I don't do it, but if I get down and I go, okay I know I got a drive three and a half hours or more if I get on get down and I do some 90-90 mobility work before it's a night and day difference the same thing goes for before I go to bed I know if I train like heavy squats or deadlifts if I do not do some foam rolling or some Mobility work before I go to bed. I know I'll wake up and I'll pay for it And so, you know, and that's gonna be different for everybody for me It's low back and hips like that's the that's the big difference I don't really wake up with tight shoulder issues or upper back stuff. It's always in my hips It's either my it or my low back, which is all hip complex stuff related which is all 90 90 for me So if I get down before I go to bed and I do some 90-90 drills before I get into bed I wake up totally different than if I just ignore that and I know I train hard and I go to sleep Then I'm paying, you know, I also use that feeling of waking up and feeling stiff as a very effective sign Overreaching well or just mobility issues in general like I may not notice during the day and when I'm working out that my back Bothers me, but if I go to bed and notice when I wake up I got a kind of crunch a little bit before I sit up or I got a roll of differently to sit up And then my back's a little stiff and then it feels better That's kind of an early sign to me that okay. I'm lacking a little bit of core stability I'm only noticing it right now when I wake up from, you know from sleep But if I don't answer it now if I don't fix it now Then it's gonna start turning into problems when I'm awake during the day when I work out So oftentimes you can use this as a little bit of an early like the canary in the coal mine indicator Yeah, here's another thing too. You can go to you can have Anti-inflammatory natural foods right before bed and this may actually make a difference. So I like Turmeric is a great Food you could take before bed Organifize gold juice has lots of turmeric and anti-inflammatory Herbs and plants in it that you can drink before bed For calming you down to calming. Yes. So those things make a difference Bromelin Bromelin is an enzyme that if you take on an empty stomach So if you take it with protein or with food, it's an enzyme that breaks down. I believe proteins But if you take it on an empty stomach Bromelin has a quite a remarkable anti-inflammatory effect So if you you know, let's say you ate at eight, you know, 7 p.m. For dinner But you go to bed at 10. That's three hours empty stomach take, you know, some bromelin go to bed See if that makes yeah, that one was trippy like I remember had talked to you about that Then one of my clients had really swollen knees like constantly and supplemented with bromelin made a big difference and it's natural It's from pineapples. It's remarkable. How effective it is is a natural anti-inflammatory But yeah, you can do those things too and they're natural So they're not like, you know NSAIDs or aspirin where they have those types of side effects. They're usually pretty safe