 First question is from Tom LeBlanc official is getting 10,000 steps in one shot any better or worse Then getting those 10,000 steps throughout the day. Oh, that's a great question. It's actually probably better Throughout the day to spread them out. Now if your goal is to improve your Stamina and endurance Let's say you want to compete in something that requires you to like, you know wear yourself out and push yourself Then you want to mimic that kind of competition with your training Somewhat right so some of the benefits of doing all 10,000 steps in one shot would be you're gonna push stamina and endurance a little more But in terms of longevity fat burn Muscle sparing you're better off spreading out throughout throughout the whole day and there are studies that support this there are studies that have compared to 30 minute sessions of cardio to one 60 minute session of cardio and They they do allude to the fact that the two 30 minute sessions Tend to burn more body fat and tend to preserve more muscles. So spreading it out. It's probably your best bet I would also made the case for energy and mood too. I mean Doing one hard bout of 10,000 basically that's like running for an hour, right? Or about an hour a little over an hour So If doing it and then you're done and then if you have rest of your day You were sedentary. Let's say you did that at five o'clock in the morning, right? And then all day long you're pretty much sedentary the rest of the day Your energy levels your overall mood I think would be greatly improved if you took that same amount and you broke it up over, you know Instead of two even 30 minute sessions forget that just walking 15 minutes on the hour every hour for the whole day just any more productive Yeah, just getting up and getting blood flow and I think that what that would do for your your mood and energy I would make the case. It's also better, too Yeah, I've just seen to where companies have found when they give more of these short breaks for for activity and for them to go out and Go for a walk and you know do things physically like coming back to you know get back on task They found, you know workers have been a lot more productive. It just it just re stimulates You know cognitive function you get all these benefits to it. So it's something that I think I think just spreading it out throughout the day It's just a lot better strategy But I can understand if you are trying to really press yourself endurance wise like you have to have a specific specific goal for that Yeah, behaviorally speaking because remember a lot of this advice, you know, I talked about the studies We talked about which one probably works a little better, but a lot of my opinion is also based off of just my experience training people Everyday people and behaviorally speaking if you can attach some walking to other daily rituals You're far more likely to do it long term. So what does that look like? Well an example would be After breakfast lunch and dinner I walk for 30 minutes now because I attached it to three things that I already do every single day I always have breakfast. I always have lunch. I always have dinner now. What I'm gonna do is I'm gonna ritualize Something else to something that I already do which is the eating breakfast lunch and dinner So now I'm gonna walk 30 minutes after each one the odds that I'm gonna maintain that and keep it consistent Long term or much higher Spreading out your activity Works that way. It just does if I tell a client to and it sounds like it wouldn't be that way, right? If I told the client hey devote one hour to working out versus hey do 20 minutes of exercise After each meal or after you know things you you would think oh the one hour carved out Somebody could stick to that more long term actually doesn't work that way in practice People are far more likely to be consistent when it's kind of spread out through throughout the day Especially when it's attached to things that they do on a regular basis. So, you know, generally speaking You're better off getting the 10,000 steps throughout the day Integrating it into your life than you are doing it all in one shot But if you were to compare them and they were consistent and they were perfect in Terms of results you probably would still say you see better results from a fat loss a muscle perver preserving Standpoint with the spread out, but it's it's not a huge difference, but you probably still see a difference