 You are listening to the number one fitness, health, and entertainment podcast, this is Mind Pump. Now, you know, we're going into the winter season. It's cold. It's dark. And we just realized this, 20% of Americans start to get a little depressed. There's a condition called Seasonal Affective Disorder, SAD is the acronym. And it's quite common. So in today's episode, we talk about the natural ways you can help alleviate your seasonal depression. Now this episode is brought to you by our sponsor, Legion. Legion makes some of the best high-performing supplements out there. They're great for people who want to build muscle, burn body fat, get faster, become more athletic. Some of our favorite products are Pulse, their pre-workout supplement. Really good. They also have an awesome whey protein. Everything is naturally flavored. No artificial flavors at all in any of their products. And because you listen to Mind Pump, you get a discount. Go check them out. Go to buylegion.com, that's B-U-Y-L-E-G-I-O-N.com, forward slash Mind Pump, and then use the code Mind Pump for 20% off or double rewards points if you're a returning customer. Also this week, if you buy a $100 Mind Pump Apparel gift card for a gift, you get a free maps workout program of your choice. So if you're trying to buy gifts for anybody, a $100 gift card at the mindpumpstore.com will get you a free maps workout program of your choice to give away as a gift. Now if you're thinking for yourself, you can also check out some of these bundles we put together for different types of people. Let me go over them with you real quick here. The first one is the beginner bundle. It's called the new to weightlifting bundle. It's a nine month exercise program all laid out for you. The next one is for those of you who are intermediate lifters. It's called the body transformation bundle. And the third one is for advanced lifters. It's called the New Year Extreme Intensity Bundle. All of these are about nine months of exercise program with video demos. We'll tell you what exercises to do, how many sets, reps, the whole thing. And they all come with one year of free access to our private forum. Go check those out at mapsdecember.com. That's maps, M-A-P-S, December.com. Hey, did you guys know, first of all, do you guys know what the acronym SAD? Have you heard of this? What it stands for? No. No, SAD. SAD. Seasonal Effective Disorder, or Seasonal Depression. That's a thing? Yeah, SAD. It's an actual diagnosis. Well, you guys know this, I'm sure that people tend to... Is that the real meaning behind SAD? Or is it just like something they attached to it because, you know, it worked? No, I think SAD existed before the acronym. Okay. But then it was smart. Yeah, that's what I was going to say. So, Seasonal Depression... What are you thinking, Justin? Yeah, I know. I'm just saying. So I had to think about that for a second. Wait a second. Wait. But Seasonal Depression is a real thing. I looked this up. I didn't realize it was this common. 20% of Americans suffer from Seasonal Depression, at least a mild form of it. I mean, that's millions and millions and millions of people that notice enough changes in the way that they feel emotionally to report it. Okay. So it's actually a big thing. There's a lot of factors that go into this, right? In terms of just, you know, the holidays and Seasonal things and, you know, maybe you have a lost loved one or, you know, like it gets darker earlier, like the days are shorter. Yeah, like it just seems like there's a lot of compounding factors that lead into that. There is. And the further away from the equator you live, the more people get affected by it. And it's really tied to the rhythms of the sun and the seasons. That's why they call it Seasonal Depression. I'm somebody that I would say that I noticed this for myself. I love the sun. You guys know this. Yeah. Summertime for me is my favorite. You guys have heard me. How many times have you guys heard me say I don't like the winter? Yeah. I hate it. Yeah. It's because when it's dark, I do notice a change in my moods a little bit. So I'm one of these people, but I don't realize it was 20%. I train a lot of clients like this, too. Now, what does that say for the opposite, right? I feel like wintertime, November is my favorite month. Because I mean, snow is amazing. That's not why. I don't get shit. You know what I'm saying? It's the greatest month. I'll come at him. Yeah. Not because it's about me. No. It has nothing to do with that. I like the weather around that time. I sleep the best. I don't have allergies at that time. Great sports are happening. I make good TV is going on. It's just for me and I like winter sports. I'm into those things. I can put my flannels back on. Yeah. I like the fits. You know, I have terrible calves. So summer sucks for me. You know what I'm saying? There's so many things that make that. You get to hide all your ugly clothes. One of the positives you could focus on is what we're trying to say. No, you know, I didn't look that up on the flip side, but I do know a lot of people like that, that love the winter and stuff. But there's a bigger percentage of people that, again, will report that they have mild forms of depression that get lifted when the season changes. Now, I would imagine that's closely connected to the same things that drives the suicide rate up in places like, I believe Washington, which is like the number one state. That's what they say, right? They do say that. Because they have the most rainy days, the most dark days, like cloudy days. Constantly cloudy. That's what they say. And now I've had clients that have talked about this. Well, they'll say that, you know, when it gets dark outside, it makes them sad. They don't feel as energetic. When I looked this up and did a little research, women and younger people are more likely to notice the effects of seasonal depression. Why do you think that? Not quite sure. Although as we go through this, we might be able to speculate a little bit as to why it is. I mean, there's a few theories. The prevailing theory has to do with how serotonin and melatonin are disrupted in the body, right? So the sun goes down earlier. People's sleep schedules tend to be thrown off a little bit. And melatonin starts to change. And as a result, it affects serotonin. Both of those are connected to kind of, you know, well-being. Right. The happy feelings. The happy feelings, right? So again, this is kind of a big thing. And look, we noticed this in the gyms as well. I noticed this in the gyms. When it gets cold, less people work out. Yeah, it's sparse. Yeah, you notice that right away. You're not calling in or canceling. It happens a lot more frequently. I wonder if that's why I have a little bit of a bias towards the winter too, because I grew up working in the gym. And so I like that there's nobody inside there. Because it is nice. Yeah, I'm trying to think of like, you know, why do I not get as depressed in the wintertime? And I know you've talked, Sal, but I mean, you're like a sun worshiper. So I know like you're all about the summertime and not a fan of the winter at all. And I do know that I've had lots of family, friends, clients that are connected to me that during the wintertime it's a very real thing. I'm trying to like add up, why is that not for me? I also tend to, you know, and here we are right now again, getting ready to get back in a consistency with dieting. Yeah, you told me you tend to get lean in the winter. I do. Opposite. And I never planned it. Just like, oh, this wasn't planned, right? All of a sudden we just decided we're going to start meeting each other here at 8 o'clock in the morning and training together. And now we're starting to do that. And here it is in the middle of December into December that we're doing this. And it's like, this is kind of how it's always played out for me. I don't know why. It's interesting. But I do notice it in the gyms. And it's funny because you would think that people would be more motivated in the winter because you're not outside as much. There's less activities to do outside, so you're more likely to, you know, I would think want to work out, but no, gyms slow down in the winter. Even before Christmas, you know, you start to see it in October already. Now all the things that we're going to allude to here in a minute as far as like what we're talking about that contribute to this, is there an order or is there one that stands out more than the other? I know like they all can result in this, but are there certain things that they've done and said, okay, this is for sure the number one factor than there's other factors? It depends on the person. So when you read the studies, because we're going to go through five ways that you can help yourself with this, it depends on the person. So as we go through them, and if you think to yourself like, oh, I already do that, then that's probably not the one that's going to help you the most. If it's something that you tend to lack in, then that one may have the biggest impact. At least that would be my guess, right? So the first thing you can do, and this is one of the more traditional therapies, is sunlight therapy. Now you think, well, you know, it's dark. What do you mean by that? Well, what they do is when the sun is out, go outside, get as much as possible, open your sunroof in your car if you have one, maybe not the whole window, but at least the part that covers the sun, open your blinds at home, sit next to the window, just because there is less sun, but you can make up for it by being exposed to it a little longer. So although it's cloudy, you're still getting some sun. And by the way, a big reason why people may be feeling sad has to do with the fact that the sun's rhythms, that's what they're connecting with. Have you done any reading on what they recommend for like the average amount of sun time? And I know this is gonna be different, like based off your skin, right? So like some people can handle your skin tolerance, right? So how some people can handle the sun for hours, some minutes, but is there like a generic average everybody should spend? I don't know. Now here's the interesting thing. With light therapy, they've even done what are called light boxes. So a light box is a light bulb that puts out a full spectrum of light. It's not even the sunlight. So it's not like they're getting a tan or anything. It's not a tanning bed, but people will feel much better. It's literally just light, the spectrum of light that you get from the sun that makes people feel better. Well, I noticed that from, so when we first started working with Juve years ago, and I know today's not even like a Juve commercial, but this is so true. I mean, I remember when we first started messing with them, I was using them the most in the wintertime because I wasn't getting out in the sun. And I'm gonna say huge difference in it. And maybe that's what it is, is when there's that much of a discrepancy. Like in the summertime, sure we're in this building a lot. I don't get as much sun, but I'm still getting more sun than I get in December. So I would always notice if I would, three times a week, if I got in there three times a week, 20 minute shots, always notice a difference in my energy levels and how I slept. Yeah. I used to have a client that this was a big deal for her. And even if, what she used to do is, and she didn't, she obviously moved to California, which you train with me, but she lived on the East coast that really had seasons. And I said, what would you do when, because it's over here in California, it doesn't rain that much. It obviously doesn't snow or rat. And she said when it, unless it was snowing or storming or whatever, she would still make herself go outside and go for a walk. And she said that made a huge difference with her. Even, even though it's overcast, you get some sunlight. Well, I'm thinking back. I remember when I was in Chicago, I really struggled. And I thought I attributed it mostly because I was like away from home and it was like a totally shell shock, you know, culture like they actually had real seasons and it was freezing. And, but a lot of it was me just staying hunkered down inside. And I wasn't getting outside because it was just like, I just didn't, I didn't acclimate to it yet. And it took me a good like two, three years before I finally was able to like, you know, bear the elements there and figure it out. But I guarantee like just seeing, even if it was foggy, that made a massive difference in my mood. Yeah, that's true. I forgot that you went out there. So you notice a difference because of the change. 100%. Yeah, definitely. Now the next one is a very powerful one, especially if you don't do this, which is exercise. And we're going to get into more of the specifics, but exercise alone has been shown to be as effective as antidepressants for mild to moderate forms of all depression and in, in studies and may act in studies actually show that it may actually be more effective in the long term. In fact, exercise, they continue to review this. I think one of the reasons why they don't necessarily recommend it is because people tend to not take the advice, but they're starting to make this like a first line treatment for people with just depression. Not just seasonal depression, but your typical types of depression, which is really hard to do though, when you're in that, right? Like there's, I mean, So we get up a move. Right. It's already hard enough for people to be consistent with, you know, strength training and exercise, right? It's even harder when you're already find yourself in this position. And so, and this does remind me of when I kind of went through this a couple of years back on the show and I shared, you know, the key is really is to start small and build on that because it's tough. If you're already in this, if we're talking to somebody right now and this is resonating with them, and they're like, man, I'm in the thick of it. I'm super depressed. I'm watching TV all day long. I don't want to get up and do anything. And then you're like, Hey, you should follow maps at a ball. And it's like, wow, it's such a leap from where they're at right now. And so I would recommend just, you know, start with like the first one, which is like the getting out there and getting out in the sunlight, go for a nice walk, you know? And if an hour walk is really long for you right now, start with 15, 20 minutes and break it up multiple times a day if you can. But then that activity, you can start to build upon that. So start with a little bit of activity more than what you're doing currently now. And then slowly start to build a weight training routine. And even when you start building a weight training routine, there's nothing wrong with the weight training. When you're talking about health, right? And depression and things like this, you know, we're not talking about maximizing muscle building or, you know, accelerating fat loss. It's like, you just want to be mentally healthy right here. There's nothing wrong with you doing Turkish getups. Like one of the last episodes we did not long ago where we talked about some just skill workouts for a day. Go in there and just squat or just deadlift, like getting that movement and getting going with something and then you could build a much more robust routine later on. Yeah, I had a client years ago whose daughter just, she just would not get off the couch or whatever. And she's like, can you work with her? And I said, yeah, absolutely. And so we did structure something similar to what you're saying, Adam. So the way I did it actually was, is we negotiated, right? So first I was like, can you do a 30 minute walk and can you be consistent? And you know, no, I don't think so or whatever. So eventually what we did is I said, okay, here's what I want you to do. For the next week, I want you to, they had a long driveway. So let's say I want you to walk out to the mailbox once a day. Just walk out to the mailbox and come back. And when you do it, write it down for me. And then that's what she did. And then the second, you know, after we did that for a little while, I don't remember how long it was, but she did that for a little while. Okay, now I want you to walk to the mailbox twice a day. And we slowly but surely worked up to three 15 minute walks a day. After she started doing the three 15 minute walks a day, she started, because it does have a profound effect on how you feel. Here's the interesting, you know, kind of weird physics of activity. You feel bad and down. So you don't want to exercise, but the more you move, the more you want to move. So it's very strange, right? So you think... Movement promotes momentum. It does, right? So when she was doing it, you know, 15 minute walks three times a day, next thing I know, she comes to me and says, all right, you know, what other kind of workouts can I do on my own? And she started to add it up herself. So think of that yourself. If this is you and you're feeling really down, know that the movement itself will make you want to do more movement. Getting started is the hard part. Once you start to move, the body starts to produce these feel-good chemicals. The brain is bathed in, you know, BDNF, which helps the brain become healthier. And you start to want to move a little more. Some of the best strategies for that are, like I said, you make a really small goal. It can literally be as little as... Whatever it is for you, it can be very individual. It can literally be, I'm going to walk down the street and back. That's all I'm going to do. I can commit to that. So that's all I'll do. And then increase it. One of the best ways to make it a habit is to attach your movement to something you do daily anyway. So you eat lunch every single day. So maybe you say to yourself, I won't eat lunch unless I walk for 10 minutes. Or after dinner, before I eat the last, whatever, I'm going to walk 10 minutes. If you attach it to things you already do, it's more likely to be a habit. Once you feel up for it, or if you already feel up for it, lifting weights is one of the best forms of exercise for this because resistance training positively affects the pro tissue hormones, testosterone, growth hormone. It makes your body more insulin sensitive. When your body's adding tissue that's very active, like muscle, your body, it's getting the signal that you're healthy, right? Because if your body's not healthy and if it's stressed, it reduces muscle. If it's building muscle or it's getting the signal to build muscle, it's like, oh no, we feel good. As you build muscle, you start to feel better. So resistance training, if you feel good enough to pick your form of exercise, I would say pick that and focus on the compound lifts. And you don't need to do a lot of it, even twice a week of four exercises. Squat, overhead press, bench press, in a row, and you're really, really good. Keep it super basic. I mean, even if it's a bit of a stretch, going from walking to then lifting weights, even if you do a few, a handful of body weight exercises and just start with actual mechanics of it and getting your muscles to express and to stretch and contract, that's going to be a big step for you. Your body is going to provide that kind of feedback, a rewarding feedback for that, which then you can build upon. It's all about really like sparking it, getting the momentum going. I like going outside and walking because now you can get part of the sun, you can get fresh air. I mean, all that makes a humongous difference for your body to feel in a different environment. You just combine the two that we said, right? Sunlight and exercise. Now you got two birds with one stone or as they say, feed two birds with one stone. Make sure you say that. We're now PC. Yeah, so PETA doesn't get angry. But you do those two things in one, you'll get the dual benefit. The third one, this one sounds silly, but it actually makes a huge difference and that is to stick to a schedule. We don't realize just how much our schedule gets dictated by the sun and how the sun looks outside and whatever. Try to go to bed and wake up at the same time every single day. Now they've shown in studies that this maximizes melatonin production. This improves our sleep. I think what we tend to do is we tend to sleep a particular way Monday through Thursday and then Friday night, Saturday night, it's a totally different schedule. And then we have this kind of sleep hangover come Monday and Tuesday. This may be one of the reasons why people hate Monday so much because Friday night, Saturday night, they went to bed super late and they slept in and now their circadian rhythm was off and the circadian rhythm is very closely connected to seasonal depression. So stick to a schedule, give yourself a bedtime and a wake time and they find that that makes a huge difference in your wellbeing. And get up when the alarm goes off the first time. I can't remember what I was... I was reading something and they were talking about how much that improves your mood and productivity for the day by not snoozing. Did you know that? Yeah, there's a big... They did some study on it. Oh, I believe it. Yeah, I read it a long time ago and I remember going, oh, that's wild because I know at the time I was snoozing my alarm a lot, right? So that reminds me my roommate in college would snooze like 20 times and I finally unplugged it throughout the window. I was that dude. I was this guy until I read that. Like, I can't remember what it was. I wish I could remember exactly what the study said, but I do know that it made a very good case for why you want to get up right away as soon as that alarm goes off versus snoozing. It really sets the tone for the day. In fact, a little sidestep here. Sunrise clocks are great for this. I was going to mention those. Yeah, they make a lot of them now where you set your alarm and then let's say it's at 6.30 a.m. At 6.15, it looks like a sunrise. It slowly starts to glow and by 6.30 it's fully bright. It fills up the whole room. And what you find is it's actually quite effective. So you can have the option to make it make sound at 6.32 so it can also go off. I don't even do that. Just the light turning on makes me up naturally. Because they have like birds chirping. It just sounds like things in the morning that are everything sort of waking up. It is. It's weird. It sounds like something that's not that big a deal, but I started using that and it was just having the light on and gradually coming up with such a better experience waking up. Totally. And here's another one with schedule. In my experience training clients and I'd love you guys' feedback, people tend to work best with simple rules. We could talk about all complexities of diet, but oftentimes if I told my clients very simple rules, especially to get started, it was a lot easier for them to follow. And one of these rules is to schedule your nutrition and saying something like, okay, don't eat past 7 p.m. Now there's no magic, really no magic about eating past 7 p.m. It's like after 7 p.m. all the food turns into body fat or anything like that. But what I notice with my clients is the majority of the bad, crappy food that people would eat tended to be after 7 or 8 o'clock at night. And so when you gave them a hard rule like that, then it was like, no, I'm not gonna eat past 7 and it was easier for them to stick to their nutrition. I found this same thing and I know you guys teased me before on the show was the Tupperware thing. I mean, if I made my, if I gave my client a, like if I said, you could eat it as long as it just came out of the, it was portioned in the Tupperware. So we get like these, you know, similar to what you got over here, Sal. Like you can only fit, you know, five to 700 calories of food inside those Tupperware. So I would basically tell them like, you know, if you're hungry, you know, here's your, here's your food choices that I want you to eat from, but just kept it really simple. Just portion it out, put it in there. You got to eat it out of there. Just simply telling them that versus giving them all these crazy calorie rules or weighing your food or telling them they can't have this, they can't have that. I just made them portion it out like that and see their food. And it's amazing how much you, you don't overeat when you just portion it out and you say you're when you're done. It's like a rule, right? Yeah. And that's kind of like a, like scheduling, like we just said, like you're scheduling nutrition, there's a time or this is how much I'm going to eat. Believe it or not, this makes a big difference. People tend to overeat in the winter, probably to compensate for feeling kind of down. But then that adds to it, right? So now you kind of feeling down plus you're gaining body fat and you're eating bad. Then the bad food makes you feel worse. That makes you want to eat more and it becomes this kind of endless cycle. And then to your point of eating sort of past seven or later, I've just found that, even the slightest bit of activity, maybe like adverse type of digestion that I'm now trying to sleep with, is going to interrupt that whole thing. And then it's like I'm paying for that the next day. Totally. Now the next one, this one's interesting, okay? They found in studies, they did studies on people with seasonal effective disorder and they found that when they supplemented with vitamin D, a significant percentage of them saw a dramatic reduction in their seasonal depression. Now this goes along with studies I've read on vitamin D and how one study said as much as 40% of Americans are become deficient in vitamin D during the winter. This may be one of the reasons why illness spikes, why there's an illness season, why people tend to get, there's a flu in a cold season and some people think it has more to do with declining vitamin D levels because people aren't getting as much sunlight. I know in some countries that don't get a lot of sunlight, supplementing with things like cod liver oil is a staple in their culture and this is because cod liver oil is high in vitamin D3, which again, this is an important supplement. So if you're sad in the winter, you might want to try supplementing with vitamin D or at least get your vitamin D levels tested to see where you're at. Aren't they connecting this with COVID right now too? Oh yeah. Like the percentage of people that are getting hit by COVID hard are super low, right? There was one study I read that showed that 80% of people in the hospital with COVID were deficient in vitamin D. Yeah. And I know it is with the flu. I know when people get the flu, the symptoms are way worse when vitamin D levels are low. Isn't that some of the theory behind why we have a flu season? That's what I just said, yeah. Is exactly due to that. Absolutely. So I would test your vitamin D, see where you're at. You may be surprised, like I said, I read one study that said as much as 40%. That's huge of an essential micronutrient like vitamin D. Now, cod liver oil, one of my favorite supplements to take. You get the fish oil, plus it's got the vitamin D in it. Or you could just buy vitamin D. And you also get it from the sun. So this is one of those things that you go back to the original point that Justin made about, you know, getting out with activity and walking out in the sun. So you get so many benefits just from doing that. So this is another reason why you should do that. And here's what's interesting too, is that, so like me, use me as an example, right? I think I get some sunlight, probably not as much as I should. I'm relatively, I have like, you know, darker skin. So I probably need more sunlight to get the same vitamin D benefits as like, let's say Doug or Justin. So I supplement with 5 to 10,000 IUs of vitamin D on a regular basis. Usually 5, 5,000, right? I've been doing this for a long time. I get my vitamin D levels tested and I'm in the middle. So I have to supplement with 5,000 IUs of vitamin D3 just to be in the middle to have good vitamin D. Well, I told you that's what happened to me when most people have to be deficient. Yeah, I had to bump to 10,000 because I was doing 5,000 consistently and I tested still below. So I wasn't even in the middle on 5,000 a day. So I mean, I highly recommend getting this tested. I think that that's... It's an easy test too. And vitamin D, low vitamin D is connected to low testosterone in men. It's connected to depression. It acts like a hormone in the body. Does it affect like the strength of your immune system too? Huge. It's a huge part. Exactly. That's why, like we said, people with the flu, people with COVID, people with really bad colds tend to have low vitamin D levels. So this is an important thing to get checked out. And again, that study that I read about people who took vitamin D who had seasonal depression, a significant portion felt much better. So it may be that a lot of people feel sad in the winter because their D levels just get too low. Now, the last one, this one is... I feel like it's an obvious one, but we need to talk about it in its diet. Look at your diet. I would not be surprised if the reason why a majority of people feel crappy is because their diets are crazy. Well, yeah. I mean, look at... You're right in the middle of Thanksgiving to Christmas time. When you come off of Halloween first, Halloween is just like a candy rush. Right. From the end of October all the way till January 2nd, it's alcohol, candy, sweets, pies, cakes. What's a tradition that gets in the way? Yeah. And you know how it is too, right? You go to a family event. I'm sure it happened to you guys when you guys went for Thanksgiving, even with all the small, intimate Thanksgiving that everybody had this year. Still, I think we cooked the same as if we were cooking for 30 people, you know? So there's leftovers like crazy. I mean, we just threw away a bunch of stuff from our refrigerator. Katrina says, okay, I'm going to throw this out. Now it's been here long enough. And I was like, yes, please do. It's been driving me crazy sitting in the refrigerator tempting me every day. And I feel like I have a lot of self-discipline. And I'm like, I can't imagine the average person that already struggles for motivation to work out and struggles with... They feel depressed in the wintertime. And then you've got all the feel-good foods inside your refrigerator. It does make you feel temporary. Yeah, it's like you can sit down, you can comfort yourself a bit with it. So it's just another thing that sort of gets in the way of progress. Processed food consumption goes up a lot in the winter. A couple of reasons why. One, we're not growing as many fruits and vegetables depending on where you are in the country. I remember traveling to Ohio and it was in the winter. And I went to the grocery store to buy fruit. And I looked at the fruit and I'm like, oh my God, this looks terrible. And I forgot that in California, we have so much access to fruits and vegetables year-round that around the country in some places, people just don't eat it as much because it doesn't look as appealing. So processed food consumption goes to the roof during the winter. I didn't know that. Processed foods, we've said this many times, encourages you to overeat. One of the best things you could do to yourself from overeating is to cut out heavily processed food, eat whole natural food. Now, there are winter natural foods, winter squashes and certain other vegetables that you can eat during the winter. Meats are all unprocessed, right? Steak and beef and lamb and chicken and fish and that kind of stuff. Eggs are all unprocessed. Stick to whole natural foods. You'll naturally consume less calories and over consumption calories just makes you feel crappy. Doesn't this seem weird that this is what you're recommending and it's probably how we all naturally evolved? Before we had all the stuff, the technology that we have today and advancement with science with how we can grow strawberries in January if we wanted to, that naturally as humans, you would probably eat a lot of fruits and veggies and things like that in the spring and summertime and then in the wintertime, you would naturally move to these animal fats and high fats, high protein type of meals. That's exactly what people are deficient of around this time. Absolutely. I would even guess that in the winter we probably evolved to go through periods of fasting just because food might be hard to find. So fasting for some people might be an option with this. Omega-3 fatty acids. Eating fish is a great source of this. Omega-3 fatty acids are great for reducing inflammation. Inflammation is strongly connected to mild forms of depression. You can also supplement with Omega-3 fatty acids. It's really easy to take fish oil and you'd want to take about 4 grams or more a day so long as you don't have a blood thinning disorder on blood thinning medications. And that should be enough to kind of help control the inflammation. Now where are you at with Omega-3's and if you're eating a highly processed diet and you're eating over-consuming? Because I read an article years ago that said that, you know, if you are eating tons of processed foods and over-consuming and so you're in taking a lot of the 6s and 9s that they out-compete the 3s so you could supplement with fish oils all you want and the cells not going to uptake it because it's competitive with the 6 and 9s. I think what that's really highlighting more generally is that you're not going to make up for a shitty diet with supplements, right? So I don't think, and that's a good point, like if you have a crappy diet buying a bottle of fish oil isn't going to do much for you. That's why I wanted to share that, then highlight that because I know, supplementing with cod liver oil and Omega-3 are like the easy things, right? And what I don't want people to take away from this conversation. They're eating burritos. Right, right, and then just like, oh, make sure you listen to Mind Pump, take our Vitamin D and our Omega-3. You may as well throw it in the trash if you're not doing the big ones or the get out in the sun, walk, move, you know. Have a good diet. Right. Now Vitamin D is different though. If you're deficient and you eat a crappy diet you still benefit from taking Vitamin D because you need that. But the Omega-3 is probably not. Look, Mind Pump is recorded on video as well as audio. Come find us on YouTube, Mind Pump podcast. You can also find all of us on Instagram. You can find Justin at Mind Pump, Justin, me at Mind Pump Sal, and Adam at Mind Pump, Adam. With consistent use of MAPS anabolic, how long should it take of dedicated person to lose between 75 to 100 pounds of fat? Oh, with MAPS anabolic you're looking at 30 days problem. We would have sold our own teeth. We would have sold a lot more programs. You know what? Could you lose?