 Next question is from McConnell 816 what are your thoughts on massage guns cold tubs and saunas for recovery? So all those three things I'm gonna put in the same category as supplements so what I mean by that is let's change the question what are your thoughts on supplements for recovery? Supplements are maybe 2% of diet and sleep and how you train in terms of recovery same thing with these things can they help yes but do they do they compare to the right training program getting more sleep you know getting enough recovery between workouts no so in other words you can't fix a bad workout or crappy sleep or bad stress with these particular products I think that these are great in their own right in other words if you have everything is going good your training is good you're recovering right you got the right volume you're getting good sleep and then you're throwing cold tubs and sauna you'll get some additional health benefits from them but I see too many people try to make up for overtraining or poor sleep or whatever with these devices and tools and techniques and think oh this is gonna fix everything it's not it's not gonna fix anything no I mean I like the idea of kind of like let's go down this like path of comparing it to supplements because I can get down with that because it when you talk about percentage wise as far as the pie chart of what you know dictates a successful training program as far as recovery and all that stuff like that it would fall in a similar category as supplements now my only thing that I'd challenge that is a supplements what I don't like about supplements now that they're cheaper you know but like a bottle of creatine is much cheaper than a massage gun or a cold tub but the nice thing about those things is once you own them you have them you could use them as many times like supplements I feel like it's like this I've probably spent more money on supplements combined total over my lifetime than eat I could own sure I could have my own sauna my own all those things in my house and have it forever to use that other people can use and get lots of value in so I prefer I think to me those are more valuable than supplements are especially since I think these are just a more natural process of trying to get your body to speed up its recovery but they're all it's also a tool and when used inappropriately and not correctly you don't get a lot of value is with these the value of these things is to add them to a good routine a good diet and a good sleep schedule and good stress management like it I've done this before where I'm like oh I'm a little over trained I'm gonna add these things in thinking it's gonna fix everything it doesn't but when I add them to a good system it does enhance things a little bit like sauna does have health benefits there's lots of studies that show that but it's not this huge recovery tool it doesn't like for example getting more sleep is gonna be way more impactful yeah and it's interesting because I don't really look at these tools necessarily when I'm like physically like beat up as much as I'm mentally stressed and that's a good point I tend to gravitate and it just feels good with like the TheraGun and you know those massage guns it's just something that kind of helps you to kind of relax your state of mind and I guess you know part of that is sort of you know tricking tricking you know that signal so you're in this like constant loop of anxiety and all these things that you're running through with your brain I feel the same way with the sauna just helps you to kind of decompress the the cold one is interesting because you know the cold plunge I thought was just gonna be like an extreme kind of like oh I gotta like you know brace my way through this and grit and bear it which found out that's a terrible way to approach it and that was something that is actually part of the protocol is you got to learn to not do that and you don't feel as much pain and anguish which is a whole value in itself in terms of battling all this like anxiety and everything else because that's usually my go-to is to brace bear down and then you end up like pushing it down you keep it and it just stays with you and it just gets worse whereas it's it's a bit of a release and you know realizing that you know you fighting it actually like makes things worse and so to acknowledge it and breathe slowly and get in the calm parasympathetic state is all part of the training yeah there's there's benefits to these things but I love them I mean I would though I hate that we don't have a cold plunger like I use our sauna all the time and I would use a cold plunge if we had a really nice setup for us to be able to do that I think it would be amazing to do it before we podcast so forget that I this person's asking about recovery I'm like on the page with Justin is like they're the mental benefits of this and the like a performance enhancing that would be to go into the go into a podcast like a shot of caffeine like better than that even right I mean the feeling that you get when you come out of a cold plunge especially if you have the contrast of a hot cold like that oh the feeling is an instant not to mention it has some recovery but the problem with these things is that the science they use to try and sell them is is okay like okay yeah I could help speed up recovery I think they inflate how amazing it is it's like you said it's a very very small percentage but I do think it has tremendous benefit in just how you feel like I everybody who's listening right now if you've never done this do this for one week report back to me on how a cold shower exactly in your shower with a 30 second to one minute minimum okay so we'll minute to two minutes if you can of ice cold water shut the hot water and see how your day is just tell me how the beginning of your day goes for that week and I bet you 90% people report back that they were more productive they had better energy they were more alert like there's a lot of good benefits other than just the recovery piece they sell yep I'll say this about recovery if you feel like you need something to help you recover first of all look at your workouts look at your diet you might be doing too much sleep sleep is so underrated get better sleep or just take a nap or a couple naps that'll do more for your recovery than any other tool you could do or add to your body it's like someone's like oh I'm gonna go do 45 minutes you know sauna you know sessions or whatever take a nap taken if it's for recovery take a nap and you'll get better benefits hey if you enjoyed that clip you can find the full episode here or you can find other clips over here and be sure to subscribe