 The next question is from Sophie Christine Fox. Are rest days actually important or can you do hard exercise seven days a week? This is a mistake that I think I made for such a long time. Well, it would just go hard all the time. Yeah, going hard all the time. And again, we talk on the show all the time about these paradigm shattering moments for us. And this was a hard one to get through to somebody who likes to train, right? If you don't like training and you're like, it's hard to get you to the gym two or three times a week, I take five rest days a week. Yeah, this conversation is not for you. But this is for somebody who loves to train, loves to sweat, loves to burn, loves to feel sore from the next day because they worked out really hard, could go to the gym every single day because they like it so much. This conversation is important because I was someone like this for a really long time where I love to work out and I love to work out hard and long. And I was always chasing harder, harder and sore and sore and what ends up happening and Sal talks about this a lot with it, you get stuck in this recovery trap. You're sending the signal to the body to try and adapt but because you're sore all the time and you're hammering it, your body's trying to recover and you're never giving it enough recovery that it never gets to fully adapt and see its full potential. And I remember going, thinking like, as this guy who wants to build muscle will be stronger, be bigger, more and more and then actually scaling back to three or four days and I just, my strength went up, I built more muscle and it blew my mind as I'm like, this is crazy. I feel like I'm working less. I know I'm working less. I'm going from seven down to four and I know I'm not as sore but yet now I'm seeing more results than I've ever seen before. Yeah, I look at it too like, for an example, if you look at calluses on your hands and you're constantly holding something and it's just slightly kind of ripping at your skin and you got a couple more days where you're putting the effort back in and then it starts to really start to tear and tear to the point where it rips it completely off and now starting over, like I'm just healing. I'm trying to heal my skin now to just build and develop the skin to come back to replace that versus I could have stopped and allowed my skin to heal and then it's going to create a callus which is basically, in this case for building muscle, that's what we want to build muscle. We want to give it just the right amount of dose of stimulus for it to be able to be stimulated to grow but now we also have to create the opportunity for it to heal and build and grow and I think that the rest and the recovery part of it, I mean, this is not something that's marketed enough. This is not something that's been out there, when people are training, they don't think, okay, well, how can I optimize my rest and recovery to be able to help me in my building muscle process? That's just not a conversation that's been put out there very often. So I think that's, we kind of lean towards that a lot because of, especially I'm with Adam, I've definitely been on the intensity and working out, that's the most important part of the whole piece and that's what's crammed into athletes' minds specifically is how hard you're working and that's going to translate into the best work that's going to produce the best body and the best results but unfortunately that's not the case, the human body, it needs that opportunity to grow and rest is part of that. Yeah, it's because the rest and recovery part involves a lot of your body doing its thing and you're not really sitting there recovering, you know what I'm saying? So we tend to place more value on the tear down part on the send the signal part and less value on the recovery part because what are you doing when you're recovering? I don't know. What are you doing when you're working out? Oh, I'm in the gym, I'm busting my butt, I'm sweating, I'm getting sore. So we place more value on that. By the way, you can actually, you can work out every day or exercise I should say every day. Yeah, the key is they say hard here, seven days a week. Correct, yeah, it's about the intensity because your body recovers great when you're moving. So you might have four hard workouts a week but there are other two or three days involve stretching and mobility and hiking and walking and just generally being active but nothing too intense. Your body actually recovers pretty good doing that. In fact, some people recover better that way I do. I recover faster and better when I'm active than when I'm doing absolutely, you know, I used to think when I was a kid I had to like do nothing. So I, you know, I started working, I was 14. And I learned about recovery real early because I'd read all these books and articles. So I thought, oh, recovery, that means don't do anything, let my body build. So I'd like lift real heavy and then I'd do nothing. I'd just sit on the couch and like wait for my muscles to build or whatever. You actually do better when you're moving but the intensity needs to be modified. Here's the other thing too, just because you can doesn't mean you should. What I mean by that is, and this is a lesson I learned as well, I used to think to myself like, oh, I'm fine. I can go to the gym seven days a week and train hard and I'm okay, I can keep doing it. Well, yeah, but that might not be optimal, you know? And how do you know it's optimal? How did I know it was optimal? Because I would, something would happen and I'd have to take a couple days off unwillingly and I'd go back to the gym and I was stronger. And this happened enough times to where I said, why am I stronger when I take two days off from the gym? That doesn't make any sense. I thought I had to be in the gym every single day. Then I started to piece it together and say, oh, okay. It's because I have to give my body a chance to catch up. Remember, recovery is like healing and healing is different than adaptation. Adaptation goes above and beyond the healing process. So you gotta let your body heal but then you also gotta let your body adapt, overcompensate, if you will. If you don't do that, then all you're doing is you're giving your body just healing all the time. It's healing and it never progresses. You go to the gym and you're at the same strength. You look in the mirror and you look the same. Nothing improves even though you're working out like crazy. Now to be fair, knowing your goal is important for us too, right? Because I guess you could be somebody who just wants to be resilient as fuck, right? You don't care about building any more muscle. You don't care about burning a more body fat. You just wanna be able to handle and be take punishment like that and you want your body to adapt and be able to handle that. Yeah, like if you're a soldier or something like that. Yeah, exactly. Like what comes to mind, you know, who's really popular on Instagram and who I was thinking of when you were just talking right now and made me bring this point up is, I think his handle is real world tactical. Yeah, I know who that is. Right? Yeah, the big Simone looking dude. Right. I mean, so I was like envisioning like his training protocol and like probably how many millions of kids that are trying to do the same shit. Oh God, how would you do what he does? Right. That shouldn't be, right? I mean, but this guy is like, he's training to be like to take punishment, like to be able to be out there tactical and doing stuff and be able to take an ass whoop and still be able to fire his gun and still be able to run a mile after all of it. Like that's different. Like training your body to adapt to handle resiliency like that and be able to take on and hammer it and still get back up and go again. Totally different than somebody who's like, I wanna build the most muscle. I wanna burn the most body fat. I wanna shape my body to look a certain way. It's a whole different approach. So if you are training seven days a week and you have a job or like you're a soldier, like you said, there's difference there. I mean, that then there's value to somebody. There's also the mental training that comes from. That's what I mean. There's mental resiliency that comes with that. And when that's a higher priority than building, because there's still the same rules apply if I'm training a soldier, if he said I wanna build 10 pounds of muscle, there's still a better approach than hammering him seven days a week. But if I had a soldier who's just like, I'm already have the body I want. I don't need any more muscle or anything, but I need to be able to take the fucking worst thing you could throw at me because I wanna be prepared for whatever the worst thing I might get out there. So give it to me. Okay, well, then that has a little bit of value. Then it's different for that person. But I mean, we're talking about a very small percentage. Yeah, actually, I trained some pretty high level, military people at one point. And they told me that, like, let's say you wanna become a seal. Everybody who's invited in that can pass, they're all fit enough to pass it. It's the ones that have the mental resilience that end up passing, and the rest are the ones that break mentally. So the whole goal behind that isn't to make them the fittest, it's to see who breaks and who can withstand it.