 Next question is from Sarah Stone. How do you go about training and nutrition for women who are missing their period and are trying to get it back? Do you have to be more careful with those who have suffered eating disorders in the past? Due to both questions, I'm going to assume that the reason why this person is missing their period is probably because they're too lean and they're overtraining, they're overworking. There's lots of reasons why a woman could lose their period and this is something that you'd want to work with a medical professional over. Now, in the fitness space, oftentimes we see this in women who are getting their bodies too lean. If you get too lean, your body doesn't want to be fertile, so you'll lose your period. If you work out too hard too often, the same thing will happen. Your body will start to not want to be fertile and you'll lose your period. In those cases, increasing calories, not being too low in proteins, fats or carbs, so you don't want to be low on any of them, you want to bump your calories, you want to focus on recovery type movements, you want to get good sleep and the type of exercise you should focus on is traditional strength training and be very careful of overworking and it can take time. If you do that over time, you'll gain a little bit of body fat, you'll gain a little bit of muscle, a little bit of strength because you're eating extra calories. Your body now feels like it's a good environment to be fertile and you'll start to see your period come back in it. And with the women that I've worked with in this situation, it works like clockwork, but it can take a while. It's taken for some clients, I remember one girl in particular, it took us about five months. It was five months of this and she was somebody who had gone through extreme dieting over and over again. She did have a past of an eating disorder, but she was working with a therapist and so when she came to see me, me and her therapist together worked together and I did put her on a nutrition plan that had her bumping her calories slowly so it's like a reverse diet, I had her eat more fats. In this particular case, she was eating too low of fat and she only trained with me twice a week. We did two days a week, full body workouts, four or five exercises in each workout, these barbell movements like squats and deadlifts and overhead presses and one and a half to two minute rest in between sets. And after about five months of doing this, her period came back and she hadn't had it for a couple of years. Yeah, I think this is definitely a client that you have to be extra careful and a generic prescription would look very similar to what Sal said. I would say two to three times a week, three times being max, the amount of times we're lifting, we're probably training at a 60 to 80% intensity so we're not going hella hard. I'm eliminating any sort of cardio that she may be doing and we're going to do walking instead of any sort of intense cardio. The major focus is getting all the macronutrients so not doing anything where we're eliminating a carb or eliminating protein or limiting fats, we're doing a more balanced way of eating. My goal is to slowly increase her calories. Can I manipulate her training program, manipulate how much steps and movement she's doing to cancel out the increase in calories? The ultimate goal is I'm trying to get this lady to eat more food in a balanced meal plan, limit stress, focus on sleep. That's really what it looks like. To Sal's point, it could be something that turns around pretty quick. I've been able to take someone like this and literally turn it around in less than a month's time and then I've also had some people that's taken six months to a year so it just depends on how much they've been hammering their body for how long for how long it takes to recover. It's hard too because this is definitely a psychological barrier that you have to gradually work your way through and lots of conversations in between to get them in the headspace that it's okay to do less. A lot of times, if it's a client like this, it tends to be that person that wants to do extra and wants to do a lot more cardio to make sure that this body fat isn't going to come back no matter what. It's just really trying to bring them back to what's the most healthy approach for their body, getting strength back, focusing more on the metrics of what we're doing in the gym, other attributes, sleep, all these types of things and then adjusting the nutrition accordingly and slowly bumping those calories back in. Sometimes you just got to gain body fat, sometimes. You're walking around at 15, 16% body fat. That's a good point. As a female, sometimes it's like, okay, we got to get you in the 20% range. Yeah, the low 20s, 20, 21, 22. Let's just get your body fat percentage up in a healthy way and then poof like magic. They get their period back.