 Next question is from Paula Angela. What's the quickest way to recover from soreness? Oh God, you know what I've tried everything in the past as a kid especially to because I thought that soreness There's so many products for this too. I'll tell you what there is nothing that compares to movement There is nothing that compares to movement Yeah to get the soreness to go away faster and and to speed up recovery. So you could try, you know cold Therapy and an ice bath. You could try massage. You could try sauna You try all that stuff or you could stretch and do very light Resistance exercise, you know trigger sessions and maps anabolic That's part of where they come from was I noticed that when I was sore no matter where I was sore Let's say it was my chest and I go do some very light Intensity push-ups throughout the day not only did the soreness go away, but my recovery would be a lot faster I'd be stronger the next time I work out. Yeah, I know it's the same things But not I love rubber bands for that to do like these like real light pumping type exercise You literally view it as like I'm pumping blood throughout where I feel like sore and like immobile like you start to regain You know a bit of mobility and range of motion like almost immediately And so you just kind of carry that and lightly go through these movements. Yeah, when your muscles contract They literally squeeze blood out and then when they relax they allow blood in and so the process of contracting and relaxing which is what these reps are is literally Flooding your body your muscles with nutrients with recovery agents with all the things that your body Wants to send there anyway to recover now. I used to when I was younger I thought the fastest way to recover was to not move I thought okay if I work out And I'm really sore what I need to do is kick my legs up on the couch Let my body heal like don't move don't cause any more damage let it heal The truth is that's the worst possible thing you could do In fact, you can if you want if you want to be an experiment if you want to experiment on yourself Go do overreach in a workout go hammer your legs super hard beyond what you normally would and then for the rest of The week lay in bed and then go back to your workout and you'll be weaker You'll actually lose muscle and strength from doing that So movement movement crushes everything. Well, I it depends on how much you know Money we have or the access you have to what what tools right? So I mean I per because I have access to a lot of cool stuff. I mean I have like a formula for this for myself I'm really trying to maximize my training and recovery. I mean I would not I would obviously train after a training hard I'm in the infrared sauna. I'm I'm Hydrated so I'm drinking a lot of water. I'm well fed while I'm in the infrared sauna or right afterwards I'm doing a good like stretching session. So like mobility or like really good deep stretch or you know If I'm lazy, I've got Katrina doing like a deep tissue massage on me and then the next day I'm doing bouts of mobility or trigger type sessions to facilitate recovery that formula for me where well fed hydrated infrared sauna stretching and Mobility moving work getting blood flow and fluid moving around I think we'll speed up recovery more than any supplement out on the market, right? There's all kinds of cool things out there for you know, people at touting BCAAs and turmeric and all those things great They have benefits sure you could take that too in addition to it But those things I just said stretching after a hard hard workout infrared sauna Hydration being well fed and then not laying around the next day and moving those muscles and getting them getting them We're not training them hard again getting them moving and getting blood pumping like a trigger session that to me That's the best formula. Well, I do find value if it's there It's like a swollen type of an issue too like of getting elevation like doing some L Doa's where I'm up against the wall my legs are up And I'm actually like you're still active though in those in those poses and stretches and squeezing the muscles But you're allowing gravitational forces to kind of you know, bring that fluid back in and you know express it out