 Hi, thank you So I don't have to read the title screen. Also. I just want to apologize for the most boring slides that you're about to see I go like super minimal. There are no pictures hardly at all and hardly any color So this is I've been attending some of the sessions here and I know all of you are well-versed in mismatch theory, but I just want to throw out They are right now that we are currently experiencing Unprecedented sedentary I mean like right now literally But you know in a much larger context unprecedented So I mean everyone has heard move more. We might have even said it to someone else today You just need to move more but move more might not be the most accurate way to Explain what's going on. So there are there's three terms that are used and I've heard them all I think today when we're talking about Movement we're using them interchangeably and they are exercise physical activity and movement But they don't all mean the same thing. So I thought we could start with some basic foundational Definitions so physical activity is any Movement produced by skeletal muscles that is Going to result in energy expenditure or Kcal expenditure and is positively related to physical fitness, which Is measured through there are various physical fitness tests This is I figure diagrams are easy sometimes. So these are examples of Physical activity so anything that is utilizing your body that you could say, okay I if I if you're wearing some sort of monitor it would register as movement if you had your pedometer You might see some steps increase even if you weren't stepping if you're wearing an accelerometer There'd be changes in position of your body. They would relate back to these larger gross motions that we associate with moving Exercise though is is a subcategory of physical activity. The clinical definition is exercise is Physical activity that is planned structured repetitive and again The reason that you're doing it is because it's going to improve your performance Or maintain your performance on these physical fitness tests or variables. So these are some examples of exercise I had fun creating them This is the relationship between physical activity and exercise just so you can kind of get a sense of the scale of the thing And and how they relate to each other. I mean spatially isn't quite the right word, but opportunity if we could think of time as space No, this isn't a physics conference But if you could think of the capacity that you have for movement within a day your capacity for Exercise meaning the only thing getting done during that period of time was improving your physical fitness It would be smaller than maybe your capacity for getting physical activity done because you could Be on a walk with your friends So it could all should be social time or you could be riding your bike to the grocery store So you could be checking something off of your list besides simply training towards particular set of physical fitness variables So what's movement? Because I said there are three different terms Movement is the most general out of the three It's like a geometrical definition It's a change in the in the shape of your body Or really in the shape of a tissue or in the shape of a cell as we'll eventually get to so it's movement is occurring If those cells are being displaced from point a to point B or have a change in shape so I've just done a few different examples of a Few different loads that you could place on it on a tissue and thus the cells within it so why the need to clarify the issue with the definition of using them interchangeably is That physical activity and exercise really come from a period of time when the understandings of the benefits of exercise or physical activity related back to how many calories you were expending it's a calories in calories out understanding and so we've kind of moved past that a little bit but we're anchored a little bit by the language that we're using and so I will often see Exercise to mean hard physical activity to be moderate and movement to be The easy stuff right like that. There's an understanding of them relating to how hard you're working while you're doing it So they're tied primarily to KKL expenditure So if you can't have a measurable caloric expenditure or a EMG reading while you're doing it it wouldn't be Movement which is a problem because movement is simply the geometrical change in shape of something so they don't refer They don't fully represent movement and they often refer to full-body states or whole-body states meaning You usually perceive yourself as someone who is active or someone who is sedentary someone who is exercising you're not exercising right now you're not really Physically active, but you are moving when you sat down Parts of you displaced to facilitate that so you you are moving parts of you right now and so that's a little bit more subtle And then also we perceive that when we exercise or when we're partaking in physical activity and we use it in lieu of Movement then we kind of project that whatever Benefits come from the exercise our whole-body benefits our understanding is we are participating in a whole-body thing and Then they also are feeling these terms are feeling to integrate non-fitness benefits that we now recognize from movement or effective movement that are non-fitness related and so it makes it hard I think To discuss them or use them Accurately so mechanotransduction is the process by which cells are Sensing there if they're being deformed so if we went back to those tissue types We're showing how they were deformed or changed position how they were moved The cells are sensing those movements via their cytoskeleton and they are translating mechanical input distortions however you want to think about it Created by their physical environment into biochemical signals and that's changing the behavior of the cell It's changing the structure of the cell and the cell is adapting to what it's feeling on a cellular level So if you sat on the ordinance sit on it, but attended the dentistry panel, they are talking about how contraptions could pull or change the shapes of the bones they're through tensions pressures compressions You're able to elicit a response or a change in a structure shape certainly around When you're growing and younger it's a little bit easier because your your rate of production is so much higher But mechanotransduction is used I mean if you get physical therapy and they're trying to find specific muscles to contract and thus pull in other shapes You don't usually say like I had a mechanical transduction section session But like that's what's happening. You're you're changing the loads that you're experiencing and the resting tensions through adaptation Which then go on to shape The body literally, but also is changing the behavior of the cell itself So we don't think too much about the local effects of movement. And so this is this is an example. This is one of the Probably most interesting studies I've read in a long time because they used the same person for both the subject and the control It was the first time they've done an exercise study like this. So they had they took biopsies of Each thigh in a single subject and they gave them One leg training so it's just I mean most boring program ever three months four times a week leg extensions for 45 minutes No, also known as the worst personal training program ever At the end they rebiopsied so these people had been doing cardiovascular exercise, right? They brought up their whole body measures But there was only one side of the body moved to create it moving to create that state and so within the moving tissue there were changes within the cellular behavior within the like the epigenetics or the epigenome and then in DNA myelination myelination, so I Bolded the part that I wanted to take away, which is the parts of you that do it are changing like that's the most Simple way we can start to Change our idea from movement is a whole body phenomenon, which it is but it is also a local phenomenon and it's interesting because the the takeaway of this study the conclusion was This is why cardiovascular exercise is working because when you're doing it you're getting these changes or I actually Read the opposite conclusion because you actually were doing cardiovascular exercise. You were in a cardiovascular whole body state But only the parts of you received the protective benefits of exercise so It was less the cardiovascular state or physical fitness measure Then it was the actual parts that of the physical displacement the parts that were doing physical displacement So movement can affect you on the whole body level it can create definitely systemic responses There are whole body adaptations, but there are also local adaptations. There's local responses to movement And it doesn't really require an intention or exercise is is it's not so much a difference in what you're doing physically, but it is The structure of what you're doing the repetitiveness of it It's any change in geometry or location and it does not have to be something that relates to K-cals for example, I guess I just came off the the dentistry one So I'm thinking about breastfeeding breastfeeding is a movement It is the movement of the tongue against the palate and the tensions that are created by a Vacuum and also like almost like peristaltic activity of the tongue Angulation certainly and compression those are like that's is that exercise? No, did you know is it is it physical activity? Maybe I'm not sure what the caloric expenditure is of breastfeeding having done it I know that it's tremendous to lactate But as far as being the actual nurse sir, I'm not sure or the suckling sling sucklings It's a funny word That It is that entire systems depend on this movement that so far we have no place for in our discussions about movement Right, it's a non physical fitness in the way that we think of exercise or physical fitness So this is again another picture. This is how they relate to each other. This is movement Surrounding physical activity surrounding exercise. So we are when we think of sedentaryism. We think I'm not getting my exercise What I'm saying is the unprecedented Ness of our sedentaryism is relating to our Cap to our to our capacity, but certainly our historical experience of movement throughout your entire timeline Non-physical or physical activity movement So I'm gonna show I'm gonna skip forward here for a second so that you can see I'm talking about the things that don't fit Into physical activity or exercise. These are ones that are Currently I don't know if anyone would these would pop into your head if I said are you getting enough movement? It's like I don't know am I walking over a lot of texture is my foot bones being displaced by texture Did I breastfeed for you know a few years? How far do I look on a regular basis because right? That's a ciliary Muscle adapt. There's a range of motion to your eye that you might not be using if you're constantly surrounded within things that are 30 feet from your face so I sorry if you were reading that I'll I'll go forward one more time, but I wanted to go back because Not did that category of movements that is currently outside of what most people are talking about when they use the term movement and exercise and physical activity are these really there are abundant and They move the distribution of movement is very high But it's the shapes that you it's the shapes that you become When you interact with a particular environment like you are sitting in a particular way Mostly because that was there, but also because that is there so often your you have Adaptations to that that make it easier for you to sit in that than to sit on the floor And I see you guys over there too to say you know on the floor It's your furniture. It's the clothing. It's belts. It's The shoes that you have on your feet and again, it's the terrain when you do locomotive that you're locomoting over or through It's the pressure right if you push on your arm for a second take your hands and push into your arm and look at that that's movement But your world our world is mostly cushioned mostly flat mostly level we've reduced Many we've reduced much of those distortions that would have been extremely abundant And then we create exercise programs to like roll on things on purpose, right? Like I'll sit in the thing and then I'll roll on something later to recreate basically pressure basically an input Reactions of temperature you've got a somewhere between a million and a billion Muscles that move each one of your hair follicles, right? So you have called herpillation or goose bumps is the more is the term the kids use these days So that's it you have these movements that are all over and thermal regulation has been specifically parsed from the definitions of physical activity and exercise because because they're non-musculoskeletal because they go over to Thermal regulation which is its own energetic systems even though it's one system So as we're starting to see more data if you've been taking other workshops or reading about cold exposure and the result of Constant ambient temperature like the fact that we're in climate control so much of the time You are missing it would be said you're missing the caloric expenditure of thermal regulation I said yes because you're missing the movement of thermal regulation that there are parts of you that move to get your heat To different places or to warm you or to trap air. Those are all movement driven systems So if you don't stimulate them they don't respond So do you look at that for a second I put using your jaw as a tool on there. I hope the dentist aren't upset There's a there's a really awesome video of different indigenous cultures Shocking entire coconuts with their teeth meaning. I mean I was told like never open anything with your teeth and teeth and one of the one of the understandings of Palate formation jaw Dental health is the idea that that teeth were a tool until we became more more tooled But that that was it's a way of holding it's a way of holding pulling Processing lots of processing movements because of course if you're gonna eat anything before you talk about your diet You have to talk about the movements that make Plants and animals edible. And so there are mechanical nutrients really that we've gotten rid of through milling and grinding One of my favorite movements here is chewing chewing your food To show how it works kind of in a system here is chewing your food They now recognize that the chewing is part of how the brain gets its circulation So when you remove chewing you are removing Something else that happens with movement that is non musculoskeletal non fitness related and so there's a relationship between Decreased hippocampus function and decreased ability to chew so it's I just find it all fascinating Hence I keep talking about it. So physical fitness The definition that like we're trying to always relate back to is the ability to carry out your daily tasks That you don't get tired while you're doing it that you do kind of spry And then when you're done that you can do the things that you would like to be able to do and then of course There's this always kind of idea of in the case of an emergency if you have to get some more fast or need Some strength that that also is being taken care of in your Daily tasks now the issue with this definition is what are our daily tasks? If you don't have any You know if your daily tasks involve that you have to operate your computer all day long like you're nailing it Like you were really good at carrying out our daily tasks So it's kind of a lackluster if you look at the hasda which you know in movement We pull quite a bit of data from as we're trying to create ancestral models their daily tasks are very different than our daily tasks and So something that's not so Circular is perhaps needed. So this is just an example I put the dot dot dot because you really can't come up with a function that at some time Doesn't require a movement Even in real time to increase its function like that movement is a part of all of these systems anatomy. We don't anatomy. We've made it kind of the the part but when it is In vivo like movement is part of those parts. It's one of those parts and so it's it's everything It's the fact that you can eat chew digest swallow that you can procreate and carry your child and push it out and and that your immunity is great and in the way that your eyes work all your Sensory input is mechanical in nature often times not all times but as far as mechanical sensors go very mechanical I added cerebral because movement again is going to be part of how those systems Sometimes operate sometimes just maintain their own health sometimes nourishment as part like movement is how they're getting their nourishment So we need to clarify movement. I think this is going to be the starting place for both a scientific or academic pursuits of Understanding what it is and then also the practical those who are applying What is found through scientific investigation So like we have to know how if we're going to understand how movement works We have to make sure I'm not talking about how exercise works or how physical activity works Are your are your exercise tests even sensitive to these all these non exercise things like how much does physical fitness? Test doing well on those relate back to all of the other system performances like or can you be fit and can you have? poor any other system in here, you know if it if if you are able to be fit on the tests and you're noticing major disruptions in the other systems then we can expand our Test to be more more sensitive to how much movement we're doing and how that's relating back to the state of our body More discussion about the non fitness benefits to movement and then also if we're to try to quantify what mismatch is We have to talk about what movement is first before we can see where we're getting it and where we're not getting it and then he's Move more adequate from the practical side of things How do you convey this new idea of move more of you right? It's not just ramping up the performance of Certain fitness variables using your body in the same way that there's some movement Diversity needed and then do we do an exercise prescription or a physical activity prescription or a movement prescription when our outlet For this type of information is really just physical therapy or movement teachers who have an exercise or physical activity understanding at this point So movement mismatch we're often the challenge with doing science You can't really do it above the culture that's doing it So we are a sedentary culture and our understandings of exercise and movement at this time are really that these are what movement is Because it it makes up the bulk of the movement that we are doing so we tend to look on the systemic or large scale We look at intensities percentages Total calories number of steps total minutes like that's the way that even if you take date on the Hasda, which I'm about to show you We tend to reduce it down to these large categories and duplicate the categories not the moves themselves But on the smaller scale Geometrical variance is going to change the district the types of movements that you're doing They're gonna move different parts of you your cells in different ways and then once we get this idea that Every geometry of your body is moving the cells within your body differently than we're then the next more practical thing is well what types of movements bring about which types of geometries So this is like that fit fitness influence mindset. So I Think it was 46 Hasda hunter-gatherers were connected to heart rate monitors for four to week periods during like one one connection for each season to get an average of Seasonal distribution of movement given that the food availability in the climate temperature is going to all fluctuate so that the the average motion that was happening here was 221 minutes of light so the percentages are up there if you want to see what it is of maximum heart rate About a two hours in moderate and 20 minutes in vigorous But that's the average movement that they are producing Even though it's not average. It's not being executed in the average way But this kind of gives you a sense of the the scope but the conclusion was that Seeing this that the paper itself was really calling back They grouped moderate and vigorous and they're saying that moderate to vigorous daily activity is What this group with excellent very low cardiovascular Risk is doing not really mentioning one the 220 minutes of lighter activity Which are shifts in geometry so it's not just the state of your heart But it's the fact that you were in motion for a very large portion of time It was again reduced to the moderate portion and the vigorous portion Which again if we put it on that fitness mindset The focus was on the intensities that larger scale like it was reduced to the intensities again Not the geometrical variance and to me what the part that I found most interesting was the vigorous Activity that was found in the group in the largest people measure the largest groups that were measured was from carrying stuff like carrying kids food and water it wasn't Getting your heart rate up in a way just to get your heart rate up It wasn't you know persistence hunting or sprinting or anything at that It was that you're carrying heavy awkward loads longer than you would like to be carrying them and that you're gonna notice that response But in one there's one kind of big paper that I see circulated a lot through ancestral health It's some hunter-gatherer fitness in the 21st century You've probably seen it referenced on any almost anything that you've read regarding ancestral movement and again those conclusions were to duplicate the intensities Now not very much mention of the duration We're starting to see the duration meaning like it's gonna be more like six hours friends Not 90 minutes But that it's light the rest of the time and then hopefully what we start seeing is a call at calling out of mode So an exercise the mode would be the way the way that you get Your intensities like what are you doing? Are you carrying sandbags? Are you? Running on a treadmill. It's it's the way that you're going about doing it So we might need to be making sure that the geometry Thank you that the geometry is changing in order to get that distribution of movement and we kind of know it We call it cross-training right like oh you need to mix up your exercises, but the diversity Certainly of what the haza haza are used because they subsist like 90% on wild food So they're certainly I mean they're modern people But they subsist on 90% like which means they are We say hunting and gathering, but if we could break it down, it's Bending squatting it's tuber digging so much Tuber digging like this and then when you're done It's tuber mashing and then tuber scraping and then like it's it's all these motions that if you came to an exercise class to do Acorn flower making it would just like It's they're small, but the distribution of body use is very very high And so I feel like we're trying to through intensity Exercise off the fact that what how we're actually moving is a very narrow range Right like we're trying you can't you can't eat your you can't eat a soup. There are no superfoods Right, there's not one food that will nourish you every food if you only consumed one would leave you with a nutritional deficit It's the same with movement That's why I call it nutritious movement. Okay, so ecology I have three minutes left I'm gonna start talking fast Ecology is a branch of biology that deals with the relationship of an organisms like an organism to another organism within its area And their physical surroundings so movement ecology then is We tend to go We tend to parse out in a science first before we start integrating it back in We're all familiar with ecology now because of like the good a good example is the wolves in Yellowstone wolves make it hard for humans to farm or hunt and so we killed them all at a particular period of time because That's better for us, but it turned out that they were keystone They were a keystone species which means that they are in a relationship with everything around them and when we got rid of them the Deer or the the antelope or anything that the wolf would eat flourished and then it ate down all the grass which affected the riparian or the the the water flow and the weight and like the mice increase which then like affected the birds and beat goes on so Movement ecology is like it's like time to Go beyond exercise to start understanding the broader implications at this point Maybe just the broader to your own body But you can keep going and talking about body body body to body relationships and especially when it comes to mismatch So there's like the local scale looking at you know what your wrists are doing and your elbows are doing I won't even talk at looking at the cellular scale right now There's a systemic scale looking at those big totals that are often used in research because they're they're easier You can hook someone up to something to show their heart rate fluctuation You can't really hook someone up to something that shows how every single joint changed positions and how the cells were loaded yet It might come But on the larger scale The purpose of movement the initiator of movement and how does movement fit into life If we were just to look at the haza those would be ways of further quantifying the mismatch right instead of pulling out and trying to fit Ancestral understandings back into the 1980s fitness variables, which is where that language comes from We might have to evolve the language to allow this new system to fully express itself So movement is a response We kind of know that it's like yeah, I know I signal touch this button and it happens But I would say that your your drive to move and like initially is a response to hunger or getting something that you need Now we're having to create the reason for it a justification. You're having to use willpower. You're having to use all these things You know be a good planner like you're having to call on all these strategies because we've made an environment that doesn't move us at all and kind of a situation where most of the movement is outsourced So habitat for all the architects in the room Habitat yes, you move through your environment, but your environment is moving you right back So given that there's been a couple of papers that have started to say hey We might instead of just telling people How to move which parts start saying and you might have to change your environment so it Facilitates more movement like I don't have any furniture in my house. I have furniture But I don't have any chairs and if you just get rid of the chairs. It's kind of like getting rid of Ice cream like it's very hard to have someone change the way that they're eating and then put them in a plate Grocery store. It's like you have to live in this grocery store and only make sure you eat from these particular aisles when it's there You're constantly you either have to have very strong willpower, but you're constantly Taking yourself to eat the more difficult thing, you know, not the easy thing to digest or the thing with the red Rapper that's waving in your face the thing that requires that you do more work to produce it oftentimes So your habitat if it's the shape of what you take rest on How you're placing your body upon it? I encourage everyone to go home and take a chair to butt ratio of your house How many butts in your house? How many seats in your house? And you'll be surprised when it's upwards sometimes of 30 to 40 seats in a two-butt home Very that's like the average You're right and like you get to do it and you have to even you have to count every if it's a good if it's a couch Every cushion is a seat because it's communicating to you, right? Your habitat is that is the temperature. It's the shapes of what what you're walking over It's how you can see so because that's what your habitat is. It's influencing all of these systems These systems that we talked about these aren't I'm not even talking about exercise or physical activity at this time I'm not only talking about that we're expanding to go. Wow my the environment of Location like we're to understand like how to quantify an environment environment is all the interactions It's the people that are around you the family the people who are They're moving you they're feeding you and vice versa like all those things have the potential to be Influencing the performance of these systems. Thank you So again, I mentioned that we're a sedentary culture. We're a primarily movement outsourcing culture We're trying to reverse engineer how movement works in Nutrition that's a little bit different because a nutrition and nutritional science. Most people are still eating you can you have to kind of Dive into your food on a regular basis But movement is really kind of still being studied from a computer from sitting. Oh, she said don't tell her to stop Let her keep going. I love you. Thank you. I'm almost done. I promise So when you are sedentary, it's hard to I think perceive of these movements that are outside of our cultural box because It's they're without the habitat like they're within the habitat It's the the confines of movement are set by the structures that you're in most often So again, we are currently experiencing unprecedented sedentary and this is what we need to be talking about And this is what we're talking about Spending a lot of time billions of dollars of conversation on this When we're here and it's just time I mean We have enough there's enough data like really the the conversations can be challenged to go a little bit farther So I'll just leave you with that think and move outside the exercise box, right? We're gonna go big go to movement. Okay Thanks Thank you so much Katie. So the microphone over there is available if you want to head over for questions If it's not working, there's a switch. We'll get it on Thank you, Katie. I just wanted to Think about all the ways in which Katie's changed my life in terms of how I move in the house So I just thought it would be kind of fun to hear someone just talk about how things change Not that I've read all of her books But she has an incredible amount of material out there one of the things that helped me I lived in Ventura at one time She she had a video of what her house looked like in Ventura showing that she didn't have any furniture So then over time and then also something about how the people who take your workshops and stuff They get to the point where they can sleep on on the carpet or floor with no mattress and she she Basically said how your body? Changes to like the shape of your pillow or or the bed and that type of thing So I got to the point you can imagine my husband just thinks I'm so Strange I got to the point where I realized I couldn't sleep in the bed anymore because it just wasn't right I actually put a board in it and and he noted Underneath the mattress and he noted actually it was was helpful to him So I got to the point where I sleep on a board With maybe like a yoga mat just just that thick I'm careful not to have too many pillows and that kind of thing I don't when I hardly watch television. That was another thing about movement So I sleep on Excuse me, I sit on the floor Maybe on a little pad with my food instead of I never said I look at a dining table and it just feels like it hurts It's just not something because I sit at the computer a little bit or I also For instance gear mo wherever you are. Yeah, you you remarked on those little chairs I buy children's little chairs camping chairs and then so if I have people over they have an option to sit in a Little camping chair so that you're squatting and or they can sit on, you know rugs and that kind of thing I sleep outside as much as I can I am fortunate that I have a ginormous backyard So I'm able to kind of hide and sleep outside. And so when I wake up the right away. I'm my I'm grounding I'm always barefoot Working in the yard doing all that kind of thing and then I'll also kind of affect getting into a squat When I don't necessarily need to do some exercise that way and so something is so funny I might show this to my husband He was so furious to me as I at me as I was trying to get ready for this this trip Because about six hours before the plane was to leave I had gotten a splinter in the bottom of my foot and he said I've told you to wear shoes And it's so fun that I'm going to a place where people don't wear shoes and Get get these facts. So everything's changed. Thanks Marty So I don't know if that's endorsement sleep on the floor and bear adult Fights yeah So I had a question about something that I thought might be illustrative regarding the The effects of movement with your environment and things like that. There's a practice that I've seen I think it's sort of originated in Russia that they use the term baby yoga Is that something? Yeah, right? So it's like it involves stuff that looks pretty crazy if you're not accustomed to seeing it They're like picking up the kids and like swinging them by their legs and like swinging them all around Like it's really but they but they report and I don't I haven't verified this They report a lot of success with both like actually like mental Resilience I guess but also, you know physical strength in kids that were put through that process And I was curious one if you have an opinion on that in particular and just also use as an illustration of the effects of these Forces that even precede the individuals ability to exert their own You know forces like that That's actually what I talked about at my first age as a few years ago So one I don't endorse anyone pick up and swing their baby by their arms their legs However, I don't condemn the practice. It's actually there's the most research on it and really I think probably the greatest data on the number of positions assumed By infants and children come from I think looking at it's a Mali population in Mali indigenous to Mali population and they actually have what looks I've seen that YouTube video and it's like Yeah, it's it's intense to watch. I think it looks a little bit different But there's there's diagrams not pictures in the actual data collection And it is arm suspension single arm suspension double arm suspension leg suspension It looks very similar to what all other primates do with their infants, you know where where In Ellis ended there, but to your other point You're you're moving upon birth you're actually moving before birth and you you are in a particular environment and so there are tensions within that environment that might affect your space to move as an infant or as a fetus, but then once you're born you're moving right away and we have particular cultural practices that usually are Immobilization like, you know, we don't we we have different caring practices I've seen in ancestral health speak to other Areas of this. I don't know if it's relating back to movement so much as it would attach to other perceived variables of warmth Connection and whatnot, but if you're starting to imagine like how many loads how many seconds do you spend with your head up? That starts on day one versus for us. We would do no unsupported head movement You certainly wouldn't take your baby out on like a 10 mile walk on the day that it was Two days old, you know and ask that it start to respond to those loads But there are many cultures that do and I did with my own children So I got a little Diane Fosse on my own family So we did you know we have done as we try to do as close to them like movement and the nutritional components as Possible just to see what would happen, but they you start moving your babies are At the whim of the environment more so really than any other person because they don't have the capacity to go You know what? I know there's a chair here, but I'm gonna sit on the floor. They are shaped early on So as we become more and more sedentary, it's in one of the books that I said, you know in the 1950s there were no bucket seats But Over time especially as we got more sedentary right around that Time where we started to go into the computer tech and people were sitting more sitting upright caused back pain So they started to put create bucket seats and now when you're born you're born into bucket seats Which means you don't have the option of not having that bucket shaped body because you are being mechanically Transduced by your environment. So you could we think of it like orthodontia makes sense like oh, yeah you're putting these on it's pulling around, but you don't think and you're getting into your car that the same phenomenon or Other bucket structure that all that same phenomenon is at play because it's just a physical principle of Mechanic supply to biology Thank you Thank you very much for your talk. I'm a personal trainer and a lot of my clients are Spending 8 10 12 14 hours at a desk. Is there anything outside of you know, they come in they meet with me Maybe three hours a week, which isn't much. Is there anything you could suggest for someone? That's kind of stuck in an office type position that can add movement to their daily lives Well, yeah, I mean like that's pretty much what I do all day long is make those suggestions available in various places so There are so many ways to move so again because we think exercise the how do I exercise in my office is like Get a chin up bar or you know or get a walking desk some things that aren't really attainable for many people and a lot of work has Specific positions that are so that are required of it. I don't know why I keep bringing the dentist panel really You know, I mean it like how do you do this? You can't be like well I have to keep you know myself in this position. You got to get in there if you're a mechanic You got to get in there like there's movements and repetitive movements that are required If you can expand your your understanding when people come to you to exercise at the end of a 10-hour sitting bout They're often trying to they're trying to exercise off the effects of two things One is stillness or sedentaryism, but two is the other aspect of biomechanics, which is they're actually moving their cells Removing it was just moved into a single position for 10 hours. So there's two like you could delineate Sitting into two two things. Is it the stillness or is it the repetitive positioning? They're they're having separate effects on the body So one thing that you could do to get people moving more while they're still in their office is to change that repetitive positioning So you can have your hands on a keyboard or your eyes on a computer and still be changing the geometry of your body Doesn't have to be as big as a treadmill desk because you don't have to be hitting Fitness or intensity variables You could just at least when you start just take your sedentaryism in a different geometry And you're moving you're moving differently