 First question is from M. Lou Weber working from home getting steps in is much more of a challenge If I have an hour at the gym should I lift the entire time or sacrifice? 15 to 20 minutes to get some steps in for the day. What serves me more? Okay, so they both have value Waits are gonna serve you more. Yeah, if you had to pick one pick the resistance training You're still being active while doing the resistance training, but you're also simultaneously Sending a very beneficial adaptation signal to body which is build muscle Which burns more calories makes you more insulin sensitive balances out your hormones more. It's just gonna serve you better now that being said You should do that and add steps if possible because being active is just the only way I see this can this question even makes sense as if somebody is like on this like very strict time Restricted like they have they have lunch. I have a lunch break and that's when they normally work out And so it's like 12 to 1 that's they have to get in get out If I'm if I have and I've had clients like this So there they follow a resistance training program in that window and then I try and get them to hey when you get home from work How about go for before you just stop what your day go for a half-hour walk or extend your walk with your dog Or you know walk with your spouse work really far away And like yeah have more strategies that you can implement where it promotes more activity that in different parts of your day Yeah, cuz I would I wouldn't I wouldn't allow a client give me the either or right kids like it I'm either gonna do this or I'm gonna do that which one. I'm only gonna do one It's like no that they both should be in your lifestyle. Yeah, so I actually had a few clients like this They were executives and they were very like no I only have time to come see you and then the rest of time I'm at my desk and that's it and I actually did a couple experiments with them And I said let's try something so let's try something because and they were very science-heavy kind of people So I pulled up studies to show that productivity Improves through activity so said you're obviously very serious about your job. I said let's do a test Here's what I want you to do every hour take a 10 minute activity break So every hour take 10 minutes and just go for a walk walk the office walk around outside at the end of the day See if you've been more productive or less productive at how do you feel and every single person that did this said that they got more done They were more creative and they had a better day at work So it's funny because taking the time out to do that you think I'm losing that that time But the reality is you get you know more time in terms of productivity and creativity because when you're working It's not about I mean we we you know we've all owned companies. I don't care how many hours you clock in I care about what you did. That's right, you know, so yeah outcome Yeah, so you eight hours, but you did one hour work worth of work. You're fired Isn't there there's a there's a study they did on that, right? Didn't they do a I don't know if it was a survey or an actual study of like the average eight-hour person that works The amount of productivity is actually like yeah I wonder what that the average of like how long you can you can keep your focus on one specific thing That's why you're you're seeing a lot of success with some of these companies since COVID that did like you know That even before COVID happened you saw some I think it Microsoft did it where they got rid of Fridays We're gonna afford a four-day work week where you're working longer hours And they found an increase in productivity. I think the average person who works the five eight hour day shift I think it was I think it said to just fill it up with fluff. Yeah, you're on your surf and social media Yeah, when I'm when I'm writing or doing something like that requires me to sit down and be intense if I get up and do a Trigger session in you know every you know couple hours or whatever way more productive way more productive get way more done Especially when I'm stuck and I'm in a train of thought and I can't move forward or like I need to come up with something I have to go for a walk and then it just you know, it takes some time. It comes movement movement stimulates Creative thought if 100% does does think about your best idea also increases mood too I mean way better mood after you move around so think about some of your best ideas They usually come from you moving and then kind of being present So you're there in the shower or you're walking and you're just kind of looking around not distracted. Oh, man I got this idea. Oh, I figured out this thing. It's pretty good for that You in the one some brilliant ideas there. Are you in the moment when you're taking a poop? Pretty sure I started a few companies in there, dude Adam this new company's they weren't successful You have no idea Sal. They went right in the toilet, but it's all good. It is this shit. Yeah