Episode 24 - If the Pentagon Called Me: How I’d Build an Elite Operator (Navy SEAL)

Business athletes, what is going on coming at you with another action-packed episode. This one is a little bit different, but I think you're going to find it interesting. It's around this idea. If the Pentagon called me, how I would build an elite operator. Basically, what would I do to help turn a Navy SEAL, or an Army Ranger, or Delta, or Green Bray into a superhuman athlete? It's quite frankly, those guys, they really do need to operate like a high-level athlete. I've actually worked with a number of former Navy SEALs, Green Bray Army Ranger, and they don't get a lot of high-level strategy when they're on tour and doing these things, when they're on deployment. Their diet is not good. They don't have a good infrastructure behind them when it comes to their health performance. Maybe they have a great infrastructure when it comes to equipment, and even training with set equipment. But beyond that, it's definitely not that impressive in my experience. What would I do if the Pentagon called me and they said, "Look, we have heard what you do, and we want you to come in and give us what would the protocol look like? What would the process look like?" Before you tune out and be like, "Well, I have no plans in being a Navy SEAL or an Army Ranger. This is not going to be an interesting one for me before you tune out." I would tell you that this same principle roadmap would be the type of thing that I would give to the highest-level athlete that wants to win gold. If you consider yourself a high-level business athlete, you will apply a lot of these principles too. That's the beautiful part, is that the principles transcend. Yes, there are sort of sports-specific or industry-specific things, or certain areas that are more important than others. But generally speaking, a lot of the foundational principles will be quite universal. So, if I had the Pentagon come to me and asked me, "What would I do?" When I sit down with those operators, with those special operators, that SEAL Team 6, that Delta Force, what are the things that I would be looking to do with them? Now, what? So, I've broken this down into a few different sections. The first thing that I will say is this is assuming that wherever they are on deployment, we have the ability to set up a pretty good infrastructure. And generally speaking, the American military pours so much money into the military. They could basically achieve and do anything they want. Now, obviously, if someone's out on a mission, they may not be able to get access to certain things while they're on the mission, but that's why they overreach, they over train, they come back, we reset the system, we recalibrate them, we lock them back in, we get them to recover, and then we go out again, and we achieve those A-level results. So, the first thing, and again, like I said, remember, this will be relevant to you. If you consider yourself an aspiring business athlete and you want to be the almost like a true high performer, this is a stuff that you will take seriously, and you'll do most of it, if not all of it. So, there's my challenge to you. So, the first thing, phase one, the company, guy from Delta, CL Team 6, the first thing that we want to look at is we want data and diagnostics. And I'll give you a quick frame of reference. So, I've worked with a number of former special operators, and they've told me generally kind of things that they experienced. So, a few examples are, when these guys are training to be in their tier one unit, they don't really get a lot of guidance around their diet, they don't really get a lot of guidance around anything. It's almost just like they just have that share will, that brute force, that grit, that mental determination to get them through the training, to get them through the hell week basically. And what I've realized is that there are so many things these guys could be doing that would give them an unfair advantage. So, I would even encourage any of you guys who are former operators, and you find use in this episode, share it with your people. Because I would assume there are some things that will be able to do, you know, certain types of supplementation. There will be certain types of things you will have the ability to do. And I would say move heaven and earth to implement as much of this as you can, because you will recover better, your injury profile will go down, you will have way more mental acuity, you'll be a lot more rapid with your cognitive response to things. Basically, the speed of your brain processing a situation has that ties back into neurochemicals and oxygen transportation and ATP production and all the things we're going to be talking about. This is the difference between gold and silver. And in a high state situation, it's a difference between life and death. So, the first thing, with data diagnostics. So what we would do is we want to run very, very comprehensive blood work. So a full blood panel. Now when I've been talking to some of my former guys, they don't do any of this stuff. Now, they probably do a basic sort of health assessment. But from my understanding, it's more just like a basic metabolic panel and a physical type exam. Now, what they don't realize is they're leaving so much on the table when you don't have all this data. Because I'll just give you one really simple example. So if the guys are training really hard and they're going through a lot of strain, you know, their sleep's not great, they're really pushing it. Your hormone profiles are going to tank. Absolutely tank. And what happens when your hormone profiles tank is your recovery drops. Your ability to hold and retain muscle mass goes down. Your ability to sleep well decreases. So I say this because there in my mind are some key things that we must track to make sure that the pressure and the stress and the challenges that you are putting yourself under are optimally mitigated. They're navigated well. So that's why we are here and that's why we start with data and diagnostics. So for that full blood panel, I want to see everything from metabolic panel to full sex hormone panel. So total and free testosterone, sex hormone binding, globulin, DHA and pregnant all on it. IGF1. I want to see estrogen. I also want to see thyroid metabolism. So thyroid stimulating hormone, TSH, T3 and T4 because thyroid basically governs metabolism. And that's that can crash when you're under a lot of stress and strain. I want to see cortisol. Cortisol will be a big one alongside DHA because that's like this. It's a stress response, but also the DHA is like a stress buffering neuro steroid. And so very often if we can optimize DHA and pregnant alone, your ability to withstand physiological stress goes up. And that's exactly what we want. And remember when I'm saying this to you, think about your industry, think about your niche that you're in, your ability to withstand physiological stress, like business stress, financial stress. That's a same result in the body. In many ways, I want to look at insulin sensitivity. So the way the body manages blood sugar levels. You know, if someone's blood sugar's all over the place, up and down like a yo-yo, they'll be getting brain fog, their ability to think rapidly will go down. Because they're losing oxygen transportation to the brain. Think about this. They think now that Alzheimer's is type three diabetes. And so you're thinking to yourself, okay, if Alzheimer's is the chronic long term negative effect of oxygen starvation to the brain because of blood glucose levels, what is that causing on an acute level? That's slower thought processing. That's that mental fog. Try operating at the highest level consistently through thick mental fog. It's the opposite of what we want in need. And so we wanted to know, and beyond that, we wanted like vitamin B12, vitamin D. Vitamin D is intimately connected to immune system. The last thing we want is your body getting so broken down, you get sick all the time, colds, flus, just being sick. And then alongside that, your injury profile typically will go up. The more impede your immune system is, the less anabolic your body is, the slower and the poorer your recovery is. So you will get injured easier and more chronically. Another one is your vitamin B12. That essentially helps with energy and brain function, nerve function. So you can see here that when we have the operators come to us, I want to get all of these labs run because I need to know in worst case scenarios under a ton of pressure and stress, where are the weak links in the chain? Where are the weak links in the chain? Because like I mentioned before, when I've seen them doing the training to get in these T1 units, and I would even go as far to say that when they're actually out there deployed, their physiology is not very good. Now this is not to take away from their skill with the equipment. It's not to take away from their level of discipline, grit, tenacity, that mental resilience, that's massive. And it's to say that if you want to be the best of the best, having very good physiology, very good health, strength, recovery, alongside the technical skill, alongside the mental grit, that's exactly what we want. So the first thing is we're going to get a full blood panel run because we want to know exactly what's happening in the body because potentially that's where we'll start to plug some holes. So I would probably go as far to say that for most of these guys, being on a well planned TRT protocol is probably almost going to be a must because under that amount of pressure and stress and broken sleep and just so much physiological strain, your body is essentially going to shut down. I've seen guys come out of trainings and their system is shot. It's so much physiological stress. The last thing your body's thinking about is producing enough hormones to maintain your fertility. It's just trying to keep your brain alive and your heart beating. And so by getting a well structured TRT protocol, you're essentially allowing for the fact that you're going to be under immense amounts of physiological strain and stress. Now what I would also be doing is I would be taking that range. So the typical testosterone range is about 300 through to a thousand. But the old range used to go up to about 1,197. I would be pushing them right at the top end of that old range. I'd be doing a daily micro dose if possible to keep the blood levels as uniform and stable as possible. I'd be monitoring estrogen, but I wouldn't be meditating too much with that because most people don't realize with a well planned TRT protocol, if you hit the sweet spot with your total testosterone, you don't need an estrogen blocker. But if you have to take one very often, if you take too much, it can affect your joint ligaments and tendons. And so the last thing we want is to be on a well structured TRT protocol, but the guy is using an estrogen blocker like a nastrous oil and he's getting tons of joint pain. We need them to be feeling good. Now the reason why I'm pushing up into say the 1,100 testosterone range is because I want to get them as close to super physiological without causing side effects as possible. Now I wouldn't suggest this to your normal person out here in public, but when they are under that amount of pressure and stress, they need to be very anabolic right at that Goldilocks zone where there are about 1,100 of a daily micro dose and we're just on that cusp of where they won't need an estrogen blocker. Because that way your hormone profile is so anabolic that you'll hold a good amount of muscle mass, you will recover faster, you'll have a lot more mental grit and fortitude. People don't realize testosterone actually increases mental grit, mental horsepower. So you already have a guy that's already disciplined and gritty and now you're maximizing the hormone profile to like that cusp of super physiological minus the side effects. That's powerful. That's like a super soldier type territory. Now I'd be using all the blood work to curate and dial that in. If there's any types of supplementation that they need, I would be linking up with a compounding pharmacy and they send specific compounded shipments for each soldier. So you have Joey or Tommy and basically you're looking at his charts, you're looking at his labs and that guy might have six or seven different vitamins or minerals that he takes. The next guy might have 10. Another guy might have three. But the whole point is that we would be plug-in holes in troubleshooting. So I would be using DIMM, which is an estrogen metabolizer. I'd be using a little bit of DIMM as a supplement to manage that estrogen at the top end without using like a pharmaceutical estrogen blocker because I still want to manage it. I want to just keep it optimal but I don't want to impear that total testosterone target. Now outside of that I would also look at their free testosterone because most people just think about the total, they don't look at the free, that's the bioavailable. Now I want to know exactly where that's at. And if for example, it's not great, part of that can be an issue with sex hormone binding globulin. So if SHBG is high, that will bind up a lot of the total testosterone and make less free available to you. So I will then compound some boron supplementation. I will also get some prune juice and I will have them drink prune juice during or after their workout. So they're getting a little bit of simple sugars to help with glycogen replacement and performance with training, with some weight training or with some VO2 max stuff, like some high intensity drills, which I'm going to be talking about. That's also high in boron so it helps bring down the SHBG level and liberates as much of that free testosterone as possible. Because we want to get these guys as anabolic as we can in the Goldilocks zone where they're not getting negative effects and that is possible. That's 100% possible. Now what I would also be looking at with that blood work is I'd be looking at IGF1 levels. So insulin like growth factor. That's basically like a proxy for growth hormone. That's also a very important one because if these guys are just beating their bodies up and they're not going through periods where they're not sleeping for two days, their growth hormone levels are going to be tanked and their testosterone will be tanked. And so what I will be doing is alongside that compounding stack, I will be getting them to use things like Tessa Moralin and Ipa Moralin as a growth hormone releasing peptide combination. Basically I want to get their testosterone optimal but I also want to make sure that IGF1 levels are up in that Goldilocks zone as well. Because when they're in that Goldilocks zone, they're going to have faster recovery. They'll recover faster from injuries. They'll retain more muscle mass. It will keep their body fat levels at a good level. And it's essentially like an anti-aging tool. And so we want to slow down aging as much as possible. So if these guys come in and they're 25 years old, we don't want them finishing and being so beat up that they're 35 and they look and feel like they're 60. We want to maintain a lot of anti-aging metrics. And so I would be stacking Ipa Moralin and Tessa Moralin on top of the well-structured TRT protocol. Now there are other things that we would look at in the blood work. You know, whether it be sort of looking for ways to improve insulin sensitivity, I'd be looking at ways to reduce inflammatory responses in the body. You know, this C-reactive protein was high or the ApoB was high. We're using things that would be compounding a little stack of supplements like some burberine, some NAC, or injectable glutathione. I'd probably be doing the injectable Cucututine, the little subcutaneous shot, and NAD. Because I want to use things like glutathione or NAC, combined with NAD, to help bring down a lot of those inflammation markers in the body. Because what you'll find is that when you're under more pressure, when you're under more stress, your body will accumulate more inflammation. And that's when you'll just feel more foggy. You won't feel as energetic. You won't recover as well. Your body's in more of a catabolic state. So these things that I'm telling you are the ways to basically counteract a lot of that catabolism. So remember, like I said, you don't have to be in the battlefield to warrant this. you can be in the battle. field of business and need these tools to manage a lot of the physiological stress that you're under. I mean, alongside those metrics, I'd be definitely looking at optimizing DHEA and pregnant alone. Those two are almost like upstream precursor hormones to help with testosterone. They're also neurobuffering stress steroids. So they basically help your body buffer stress. And I find that a lot of people when they're very stressed, their DHEA is usually rock bottom. And not only will that affect testosterone, but your inability to manage stress is a huge rate limiting factor. And so I would be getting them to use these things all from a place of now we don't have to fret if they're going to go through some really hard physiological stuff because the medications and the supplements are keeping them stable. See if we had to try and do this naturally, you wouldn't be able to because you'd have to be like, "Hey guys, you're going to have to pack it up and go back to base now like your cortisol's getting too high and your DHEA's getting too low and that's not going to be very good for your anabolic ratios." That's the last thing that they're concerned about. So by using these exogenous compounds, we're essentially locking the profile in place so it's not dependent on outside variables that won't allow, that won't make it crash when we are straining the body. Now obviously in a normal situation when you're putting yourself under immense strain, I would always talk about recovery protocols and say, "You know, you've got to reconfigure your workflow and all these things." But in this situation, creating like a super soldier, this is different. We want to lock those hormone systems and those profiles in place using well structured supplementation and hormone replacement and peptides. Now outside of that comprehensive blood work stuff and by the way, with the blood work stuff and I'm going to talk about this in the next section, that will give us an idea of how to curate their diet. And I'm going to talk about that because the diet part will be a huge component because the diet, the MREs that these guys eat are not very good. So then from my understanding, it's not very good stuff and it's definitely not conducive with someone that wants to hold and retain muscle and just perform at the highest level. So outside of the blood work stuff, as a means to engineer hormone replacement systems, peptides, structures and strategic supplementation, I would be looking at food sensitivity as well. And the reason why I say this is because if you are eating a bunch of food that your body is sensitive to, that is inflammation in and of itself. And so if you're not sleeping because you're out on deployment and you're like fighting people and the stress is through the roof, if you had digestive inflammation to that because you're eating things, your body is getting inflamed by, your stress is just going to go up even more. So we need to be very cognizant of reducing the total stress load. This stuff sounds silly, doesn't it? It sounds trivial to think like, you know, go to make sure that he's not gluten intolerant. Yeah, but you don't realize that if you are, your digestion is going to be so inflamed, it's going to have such a negative effect on your reaction times and your brain chemistry. Massive. And like I said, this is the difference between life and death stuff. So we have to cross these teas and dot these eyes. The food sensitivity testing and that would tie into the nutritional infrastructure where I would basically get a well structured dietitian back wherever they are in their kitchen have almost like a breakdown for each soldier where they basically build out a week's worth of meals for each one of them at a time based on their requirements. Now obviously there will be a lot of overlap. Like there will be lots of foods that they can all eat, but there will be some variables that need to be addressed. So it's almost like you're getting like a custom meal design like it might come in sort of a vacuum sealed container, but it's like it's geared towards your caloric needs, your macronids and your food sensitivity requirements. So it's not just a bunch of random pig slot basically, it's well intentioned stuff. Now outside of that we would start with a hair mineral analysis because I want to look at where is their body not optimized when it comes to mineral intake because that's a nice relatively easy one to fix. And again that plays a role in everything from your endurance, your ability to sleep well, your ability to contract muscles over and over and over and over again. So if you are for example sodium depleted or your magnesium is low, you've got some issues going on with mineral intake, you might not sleep very well, your heart rate might be elevated above baseline. That's more strain on your nervous system. You may find that as you contract your muscles over and over and over again, at a certain point you're doing some training drills, you start cramping up. The last thing you want to have happen is start cramping up when you're doing some training drills and you actually out on deployment. So I say this because this stuff, it does make a difference, it does matter. Now you might say well does it really matter to me if I'm just like working a CEO job here in the US. It really does because like if you are burning out and you're not having, if you don't have a good energy and your gas tank feels like it's half empty all the time, that's going to have a massive impact on your ability to produce, ability to produce and perform. And that is to me, that's what most people's challenges. Most people's challenges that rate limiting factor is when they're trying to perform they suck. And then obviously think about how hard it is to stick to a good diet and train hard when you're not feeling great. And so your results are like a C plus. We're not here to get a C plus. That's for average normies. We're here to be business athletes and be that upper echelon tier one. Period. Nothing less. And so outside of the here mineral, we would do a couple of the base tests around VO2 max and heart rate variability. And we would just capture any data with a smart device, whether it be resting heart rate, sleep scores, you name it. So that type of stuff. We'd be capturing the baseline data. And then I would even go as far to say it would be worth getting a Dexascan done before they leave because every time they're away and they come back, we want to get a new scan done to see if there've been suffering with any bone mineral loss. Because one of the things with some of these scans is not only do they measure muscle mass and fat, but they'll come measure bone bone density. And what I will tell you is that when you're under a ton of stress and especially if your diet's not great, you will experience bone loss. And that's when breaks happen. It's when you want recover as well. And so these things, they don't necessarily matter on a day-to-day basis, but they will matter on a deployment to deployment basis. So it will almost set the tone for the way that you should train and the types of supplements you need to prioritize on a deployment deployment basis. Now things like VO2 max and heart rate variability are basically just in layman's terms. It's your body's ability to just push out endurance at a high capacity. So I'm not going to go into sort of too many of the technical details, but VO2 max and HIV is how, how fit you are, I guess, how hard you can push at a high level and then how quickly you can recover. So I want to see like a high high variability means that you can recover very quickly, which is exactly what you want. So for me, for example, my high rate variability is very high because of the way that I've trained. And so what it means is when my heart is under a ton of pressure and stress, I can recover back to baseline quickly and then go do it again. Isn't that exactly what you want in a super soldier? You want the, like you don't want them to go out, push really hard and be so sore and gasped that they can't move for another week. You need them to be so proficient and so optimal with oxygen transportation that they can go through hell and then get up the next day and do it all over again. And that ties into business performance. So I would be looking at that type of data to start with. Now obviously there'll always be situations where that's not possible, but this is just saying let's just give best case scenario where you do have the ability to do a lot of these things. Now the next part of this foundation, once we have the data, is we want to focus on the nutritional infrastructure. Now from my understanding, when guys have gone on deployment or when they're training to be in one of these units, it just sounds like they just get conventional food. I mean there's nothing novel about it. It's not that it's bad, but it's probably very average. And I would definitely probably go as far to say it's not more than likely not checking off all the nutritional requirements that they need. And so the first thing we want to do is we want to look at the blood work, like I mentioned, we want to look at the food sensitivity testing and we want to cross reference that with a human or a analysis. That's going to give us the different vitamins and minerals that we need to plug in to make sure that we're plugging all the holes. So not only are we looking at the muscle mass and the body composition. into determine under pressure and stress and strain and training how many calories would they need to at the very least maintain their weight. That would be my goal is like I would actually put them in a slight calorie surplus. Because you don't want them to be in such a massive calorie surplus that they get bulky and heavy and fat and bloated. But you need them to be in a slight 200 to 400 calorie surplus. Because what will happen is if you're running maintenance or deficit, yeah that's good for fat loss, that's good for cosmetic stuff but that's not what we want in this instance. And also what you'll find is that when you run at maintenance or just below, your body doesn't have as much substrate to produce all the different things that I'm talking about. So if you want to optimize brain chemistry more, if you want to have thyroid metabolism optimized more, if we want to have all these different systems in the body running full steam, we need to make sure that we have a little bit of surplus in the engine to even allocate to those processes. I see time and time again, people that eat calorie deficit and they're not intentional about their micronutrients, their vitamins and minerals, they can see their injury, risk and profile go up. And so part of this is like injury prevention, part of it is to help almost over perform with training. We want them to be very, very strong, very high output with VO2 max. And what you'll find is that when you're in a slight surplus, you will typically sleep a little bit better as well. Now the first thing is we want to make sure that they're getting at least one gram of protein per pound of body weight. Now the reason why I say at least, if I'm just looking at a normal civilian, I typically say about one gram of protein per pound of target body weight. So if someone's 180 pounds but they want to be 170 pounds, they'll go for about 170 grams of protein. But like I said, we're not focusing on weight loss here. Most of these guys will already be in shape in some capacity at that tier one level. But the reason why I say at least one gram of protein per pound of body weight, at least is because there'll be so much muscle protein breakdown from just that amount of training and the stress that they're under and the sleep deprivation. That basically makes the body very catabolic. And so we need that surplus of calories and that surplus of protein to essentially almost force the body back into an anabolic state. So it's almost like with, if you look at a hospital with like burn victims or people that have had surgery, they often need more protein. Their body needs more protein to recover from the trauma. And so definitely we want lean, clean sources of protein. We will be carb timing around their output. So what we would be looking at is we would have a good resistance training block set up for them. I'm going to be talking about that soon because they need to maintain strength and mechanical function. So yes, there would be some good focused weight training sessions alongside some good focused high intensity interval training sessions alongside some VO2 max and some carries, like carrying stuff, rocking. Now not to overdo it though, Betty, I'm going to talk about that soon. But we would do some carb timing around that. So we would basically glycogen load using things like some stature carbohydrates, anything from oatmeal to sweet potato to different types of fruits before they go out on some type of deployment or training, just enough to kind of get this system loaded with glycogen. And then during training, I'd be focusing on stuff like coconut water mixed with beet juice. So the combination of beet juice and coconut water and even potentially throwing some medial dates as well, if it depending on how long the operation is, if it's an extended period of time, we may need to add in some intra-training, intra-operation carbohydrates. So it really just depends on what's going on, but all this to say, general rule of thumb is around their training time or around their operation time, that's where we push the low and high glycemic index carbohydrates to just fuel glycogen and fuel muscle performance. So that, and especially because the mind burns through so much glucose, we want that fast acting glucose to come back in carbohydrates. We're also going to focus on fats too, but that's again, the carb timing around their training, which also appears up to be around the time of the operations and stuff. Again, if I was going to give a list of like optimal things to have in the rotation, it would be like oatmeal, it would be bananas, different types of fruits, blueberries, black berries, raspberries. I'd be thinking about different types of sweet potato, gold potato, stuff like that. Nice and clean, whole foods, trying to go for minimally processed stuff. Medjold dates, like intra-training coupled with coconut water and beet juice. Beet juice helps with nitric oxide production, which helps with blood flow. So now they're getting better oxygen transportation, better blood flow while they're training, while they're on a mission. The coconut water has a bunch of electrolytes and minerals in it, and we'll talk about supplementation on top of that too. Not only are they getting these things from food sources, like whole food sources, but we'll supplement as well, so we're going to be heading checking both targets. So we're not missing a thing. So definitely electrolyte optimization. So this would tie back into some of the hair mineral analysis, but I'd be using things like concentration mineral drops or element, LMNT, and I'd be getting them to consume the stuff all the time. Because if you're in a place where you're sweating a lot as well, you'll be losing so many minerals, and that can tank your energy in and of itself. So most people don't realize that. If you're in an environment where you're sweating a lot and your output's very high, if you don't keep replacing it with electrolytes and minerals, like I said, from concentration trace or element, you will start to hit a wall. You'll hit that bonking stage where you just feel like you're hitting like a mental wall. Now we want to make sure that does not happen. So we want to be proactive with that electrolyte and mineral replenishment. I would also be focusing on a double serving of omega-3s, because omega-3s are really good for joint health and brain health. We want the brain to be fully lubricated. We want the brain to have lots of healthy fats. We want the joints, ligaments, and tendons to be really well looked after because there's going to be so much load and stuff going through the system. So I would be doing a double dose of omega-3s. Now part of the other reason why I like doing a double dose is because it can help with mood stabilization. What you will find is that when these guys are sleep deprived and they're under a ton of stress, it will have a negative effect on their mood. And yes, there will be times where you're dealing with really challenging circumstances. And your ability to stabilize your mental state as much as possible is a superpower. And for that reason alone, I'd be doing a double dose of a good quality omega-3. I would also be adding in omega-3 rich foods into their diet based on their food sensitivity testing. Because we want to get those things in whole food form as well. Everything in whole food form is much as possible. Now beyond the omega-3 double dose, I'd be doing higher doses of creatine monohydrate, which obviously assess the kidney markers. But what I'd be looking at is at least 10 to 20 grams of creatine split up through the day. We'd be doing a serving during their training, a serving before and after their training, and then a serving somewhere else in the day towards the end of the day. I'd be staggering it through their day and helping them implement these things into the rotation because creatine in research has been shown to be very good for sleep deprivation cognitively. So if you're in a very strained sleep deprived state, it helps with cognitive output. It obviously can help with muscle retention and your ability to contract your muscles. The reason why I keep saying their ability to contract muscles over and over is because think about all the repetitive stuff that they will have to do just to survive. So it's so important that they're not capped by the fact that their ATP fails early because they're not dialed in properly. And obviously for you in the normal world, this is going to help just for you to function and perform better across the board anyway. I will cycle periods of slightly high dose creatine. I'll do a little wash out period where I don't take any. And then I might just take five grams a day for a month. But then I usually, I can ramp it up to 15 to 20 grams, split up into five gram doses through the day. So it is worth trying that to see how you feel. Beyond that, what we'd be looking at is we would only really add in fermented foods and things like that if their gut health was in a challenged situation. Now obviously this is a more technical area. I would probably tend to use some supplementation here, like a seed symbiotic, some type of probiotic. I would even probably compound a digest of stack supplement where it's like a combination digest of enzyme and probiotic. little bit of glutamine in there too. So they're just checking off multiple requirements. Because think about this, even if you're on deployment, if you're getting digestive issues from stuff, that will have an effect on your sleep. It will have an effect on your brain chemistry. And so we want to make sure that we're at least trying to address those things as much as we can. Now again the reason why I said I probably wouldn't address it too much through food is because that's one of the more, that would be harder to like pre-papyr and put in a meal and keep it and stop it from like fermenting. But like I said, this is where some strategic supplementation could be useful. Some seeds in bard, for example, because you want, remember we're not just what we eat, we're what we absorb. So we want to maximize that absorption. Because in that way, all the healthy calories that they're using based off this nutritional infrastructure are being metabolized properly and you're taking it all in. We need you to be absorbing at highest levels possible. Now beyond that sort of general infrastructure of nutrition, I would be making sure that we focus predominantly on collagen and vitamin C intake. So collagen rich foods, we would be adding in some good quality bone broth between meals. So they're getting a collagen rich base that also helps with gut repair. We'd be stacking in some oranges, different types of fruits that a high in vitamin C. Because vitamin C again, it helps with immune system function. Now we could stack a multivitamin in here. I would compound a special operators multivitamin. That's basically maximal doses of certain things that they will need because they're just depleting their system. You know, slightly higher in magnesium, L3 and 8, slightly higher in vitamin C. Things like that because that way, we're ensuring that all the beating that their body is going to take, that won't tank that immune system because if that tanks, everything falls apart. And so I will be focusing on collagen and vitamin C as a base to help with joint ligament and tendon integrity. Because again, you're going to be under a lot of stress. And if that stress level goes up too much, that inflammation goes up, you will become more injury prone. And one of the biggest challenges I've seen and heard from a lot of these guys is they get tons of repetitive chronic injuries, debilitating. And they'll just be like medicating them using, you know, pain medications and just basically duct taping themselves together. And I think if they took more of a athletes approach, yeah, sure, there's going to be times where you just have to do that. But I absolutely think that they can maneuver around a lot of that as well. So collagen and vitamin C rich stuff. What I would also be doing is I'd be doing like a calorie cycle where on certain days on a day where they're not, they don't have any missions, they don't have any deployment stuff like that, but they're just at the base, strategic refeeding. So we don't want to do it on a day where they actually got to go out. And obviously I realized sometimes they're just going to have to go out in the last minute. They can't plan it all the time. And I realized that that is what it is. But I'd be refeeding on maybe two times a week on a day where they're able to rest because that's going to help restimulate metabolism. And it's going to basically just signal to the body to become more anabolic because if you're just like in maintenance with just over all the time, you will slowly start to kind of break down and deplete. So how does this, how does it apply to you? So I would say in general, if you're dieting down for fat loss, your ability to splice in like a strategic refeed meal once a week not only gives you some sanity back, but it will help restimulate a lot of the sort of hormonal responses and things in the body that you need to optimize to continue to get leaner and feel good. I will do strategic refeeds at my level because that's what helps kind of stabilize my physiology at the highest level. And so again, refeeding with whole foods and increase an increase in protein, carbs and fats, all whole foods, foods with one ingredient. Like I'd be using my macro macro bowl principles with these guys, but I'd be finding the best ways to prepare it ahead of time. So by the way, go listen to the macro bowl formula podcast episode. Go listen to that one because that breaks down the mechanics of how to put these meals together. Really, really important because that will be a base of what you do. Now, circling back towards the hormone optimization. Like I said, the first thing we want to be focusing on is just correcting the deficiencies first. So anything that's clearly suboptimal, we we work on just getting that into that Goldilocks zone. But then what we wanted it was like I said, we want to get to the point where everything is super soldier leveled like super optimization. So there's a sweet spot for that like I said, where you're basically in there upper quartile. Think of like your range, your testosterone range in quarters, like bottom quarter, second to bottom quarter, midway point, top first quarter and then the top quarter. You want to be sort of in there, there's like a 10% zone with a lot of my students with the blood work stuff that I do. I have these 10% Goldilocks zones that I work with. So that way, very a very common thing that happens with people is they'll go, I went to the doctor and he said, everything's normal. Just because something's normal does not mean it's optimal. And in fact, very often it's not. And so testosterone is a great example. Testosterone range is anywhere from 300 through to about a thousand. So you're telling me that if your testosterone is at 350 or 400 that you're normal, you're not gonna hold as much strength and muscle mass and you're not gonna be as animal and recover as well and sleep as well if you're at 400 instead of being up at like 1,100. So you can be right at that top end of the cusp where you're not getting the downstream negative effects. If you go too high, that's when you start getting effects. Like if you put the testosterone dose at say like 1400, you'll get some aromatization into estrogen. So you will hold more water retention and it can increase blood pressure, which is obviously not what you want with estrogen. And then you need to use an estrogen blocker to get it under control. And that's not even in itself ideal because estrogen blocking can reduce your mood. It can really make your mood suffer and it can make your joints ligaments and tendons sort of dry up and they don't feel as lubricated. And so obviously these things are massively important. And so that's why if you push too high, you will get some negative effects. And beyond that, it can increase your hemoglobin and hematocrit, which is essentially how thick your blood is. Think about this. If your blood's very thick, your blood pressure is up and it's much harder on your heart to pump the blood around your system. And so not only does your heart have to work harder, which is not good. You don't want your heart to fail on you while you're out on a mission. But also your oxygen transportation won't be as good. And oxygen transportation affects mitochondrial health. And that affects everything on a cellular level. Your reaction time, your endurance, your VO2, max your output, all affected by this stuff. So this ties back into the way your body even gets oxygen. So we want to optimize things. So we don't want to be so super physiological, we're getting side effects. So I'm good at getting into those zones. So that's what I be focusing on. And I'll be focusing on that with thyroid as well. So thyroid, stress hormones like cortisol and DHEA and pre-denon and sex hormones. And beyond that, we would make sure again, making sure vitamin D, vitamin B12 optimal. And then looking at other, any other inflammation markers, see reactive protein, ureck acid, homocysteine. Stuff like that to make sure that the inflammation in your body is low. So your body is recovering well. One of the biggest things I see with people when they have a lot of inflammation in their body is they just, they cannot handle a lot of stress. Like they get really sore from training. They don't sleep well. Their digestion is really sensitive. And mentally, they just cannot stomach a lot of stress. They'll go through a challenging situation and their mind starts to break down quickly. They're not very mentally resilient. And you may not even know it. Like if I was going to assess you, I might look at you and go, okay, you're definitely not mentally resilient. You might think you are, but you just don't have a good yard stick of comparison. And so I say this because that is an effect of chronic inflammation that's reaching a threshold where it's spilling over. And like vitamin D and DHEA and cortisol, all these things help with buffering that. It's massive guys. It's so important. Now outside of like TRT protocols and managing DHEA and vitamin D and things like that, I would definitely put them on some type of like peptide stack. I'd probably put together like some compounded combination to keep things nice and simple. So they take one shot a day. It's like a it's like a perfectly curated compounded just for them. I would probably even have like a super soldier compounding peptide because there's probably got a lot of universal ones. I would say in general if someone said to me, hey, we want them to use the peptides that are going to help them perform in the best way possible across the board with energy, strength, you name it. What would you do? Man, I would be doing some BPC157, some GHKCU. should copper peptide. I'd be doing TB500, which is thymusin beta-4. I would be doing some thymusin alpha-1, which is an immune enhancing peptide. I'd be doing tesamoralin and epimoralin combination, which is two combinations of growth hormone releasing peptides. I would also be doing motc and SS31, which are mitochondrial peptides. I'd be throwing in some cerebral isin, which is a brain-derived uroetropic factor peptide. It basically helps with brain regeneration. So if they're dealing with traumatic brain injuries or just concussions and stuff, things like this will help them so much. So I'd probably have on hand CMACs, Cylanc, and cerebral isin. Now I would only use cerebral isin for them when they are finished a deployment, and they're at home when they can rest and recover properly. But that would be like a brain reset. While they're out, I'd be using things like CMACs and Cylanc to manage anxiety and help with mental acuity and focus Cylanc can almost like sharpen cognition. Cerebral isin is a good one, like I said, if they're coming back and they've been blasting doors and they've got some concussions or some little bits of brain issues going on, it can basically help clean up your brain and regenerate the system. So that's going to prolong their ability to stay in the game. How is that applied to you? Well, you're in the game too. Do you want to have a game and handle the pressure, handle the stress over an extended period of time? Outside of that, I'd be maybe even considering putting in some SLU PP332, which is some people use it as a fat burning peptide, but it can actually increase output, like endurance capacity alongside MOTC. So we're looking at basically things that will help with growth hormone optimization, like the epimoral and antissimoral. We're looking at things that will help with injuries, recovery, cellular health, regeneration, like the BPC 157, TB500, GHKCU, we'll be looking at something that's going to help bolster their immune system so their body can handle more stress without breaking down, thymus and alpha-1 or thymogen, and then obviously from a mitochondrial level to help with energy and output and just on a cellular mechanistic level, MOTC and SS31. Outside of that, I'd be stacking in some NAD+. So the NAD+. Is basically like your way of recharging up the batteries in your cells. So NAD depletes as we age, and it will just deplete with stress, exposure and life. These guys are going to need that top up. It's almost like you're filling up your fuel tank every time you get back to base. Because you want to make sure that your tank is at capacity. Because you never know when you're going to need to empty the tank, basically. So I will strategically use bouts of NAD. Basically my energy stack that I use is NAD, methylene blue, SS31, MOTC, high dose creatine. So that would be a potential stack that I'd be incorporating for these guys. And again, methylene blue is another sort of interesting compound that we could potentially add into the rotation that they could test and try. But the reason why I sell these peptides is because these are going to be the things that help them recover faster, that help them not get as sick and help them with muscle retention and anti-aging stuff. And obviously the brain healing and the brain regeneration. Because one of the things that I've seen with a lot of these former special operators and just veterans in general is they often have PTSD, TBI's, concussions, brain issues. And it makes their life really challenging. They will have a lot of mood disorders and mental health issues and things like that. And I would go as far to say that I think-- and I've seen this in my own experience of mentoring is that Surrey relies and can really help with a lot of these things. But you want to do it strategically and you want to do it at the end when they have time to properly rest and recover and regenerate. So you can see there, we've got some good peptides combinations in the stack that we would be pairing up alongside the diet. I would also be looking at ways to optimize sleep as a tactical weapon. See, most people don't realize that sleep essentially expands your capacity for stress. Now, I realize, depending on the situation, sleep might be a luxury. But that's also why it matters even more. So I would be looking at, OK, when they are in a controlled environment, what are the things we can control? What are the people as we can control? So I would be making sure that they all have some blue light blocking glasses, or I'd be making sure that we use a lot of blue light blocking lights in their quarters where they're staying. We don't want a lot of bright, harsh, blue, interior light. Yeah, you can have that in the mission command and the places where they need to be awake and alert. But in the places where they need to rest, we have to reduce that because that's going to have a massive effect on melatonin release and circadian rhythm. If this sleeps not great and they're up and down and up and down, their body will break down so fast. And I would say that's one of the biggest rate limiting factors that these guys are under so much stress and pressure that sleeps not great. It then makes their digestion turn to garbage. They then stop producing as much melatonin, melatonin is an antioxidant that helps with recovery in and of itself. So everything starts to unravel on itself. So I would also have some red light exposure in there. I'd have some big old red light lamps that they can jump in front of each day to basically help with either injuries or just melatonin timing. So we get a partnership with Hugo or Juve and we have full body red light panels that are set up sort of in the training quarters. And they can stand like in sitting front of those. They can use those to help regenerate injuries and tissue and help with sleep timing. All of these things are a key. I'd be making sure that their quarters are-- they have good quality pillows and mattresses. You've got to have stuff that's comfortable because they're going to have times where they're really uncomfortable. And so we need to make sure-- I mean, this sounds silly, doesn't it? It sounds ridiculous. But if you want to maximize, you've got to control the controllables. You have some degree of control over these things. So make them the best you can. Now, I would make sure that we are dropping the air temperature in their sleeping quarters. So it's cool. If it's too hot and they're sweating, their sleep, their REM sleep, and their deep sleep will suck. That's going to make their body break down more and they will not have the same reaction time. Poor decisions, slower decisions, you name it. So I would be making sure that they do a bedtime sort of supplementation stack, some magnesium, some glycine, some thinning serene, just to really get themselves into a calm, relaxed state without any type of sedation. We don't want sedatives. I would even maybe get them to do it-- 1 milligram of melatonin, just a little tiny micro dose, because that's an antioxidant, by the way. So that does help with anti-aging and recovery. Now, we would want to test things like sleep apnea screening before they go. Let's do a sleep apnea screening. Because if they have sleep apnea, we may have to take some CPAP machines with us. Because I've seen guys completely transform their health just by getting a CPAP machine if they had some sleep apnea. It was night and day. So those are the types of things we really want to pay attention to. We want cool air temperature, red light exposure, blue light control. We want to make sure that their diet's nice and clean. We want to make sure that we're packing in a few of these supplements at the end of the day. Now, I would say generally, those are going to be the main things. There's more, but in a situation like that, it's probably the best that you're really going to be able to do. Outside of that, when it comes to training, the training is going to be kind of split up into a couple of different sections. Well, with one part of it's going to be strength and explosive capacity. So we're going to do like compound lifts, trap bar dead lifts, back squats, walking lunges, things that involve multi-chain movements that involve your core stabilizing, your lower back getting strong. Those will be the weak links in the chain. When these guys are under pressure and stress, their lower back might blow out. So these are the areas that we need to strengthen with the big compound lifts. And I would be splicing that with some plyometric drills. So we basically want to make sure they're getting some good strength training in. So like a push pull leg type breakdown or an upper body lower body, with those larger compound lifts, trap bar dead lifts, back squats, lunges, bent over rows, pull it way to pull ups, standing overhead presses, things like that to just maintain as much muscle and strength as possible, as well as maintaining bone density. Again, we want to bulletproof their hips, their knees, their spine, everything. So I'd be building out of smart training protocol around that. And we wouldn't be trying to hit freaking personal records and max effort stuff. It's going to be anywhere in the realm of say five to 12 reps. And we're never pushing to the point where we run that risk injury. So we're pushed to about 85 to 90 percent capacity leaving one in the tank Because we still want to push hard and get strong, but we don't want to go into that risk zone Now outside of that like I mentioned some plyometric stuff Some some high intensity interval training So it all ties into a couple of different things VO2 max to really help improve that Top in threshold so like it when they're under a ton of pressure ton of stress and The carrying a pack and the carrying all this equipment and they're trying to they might have to carry one of the teammates They need to be able to handle a ton of output to suck in the oxygen and to keep going and so we do some good quality Sprint intervals we do a lot of high intensity intervals Perioded eyes between the weight training days We would also add in some zone to cardio Almost like as a therapeutic thing so zone two is going to help them with just overall endurance and capacity Because there'll be times where they need that output See we're not just training for abs. We're not just training to be jack like a body builder We have to train for all these different dynamic situations. So we need a combination of VO2 max zone to Big compound lifts resistance training plyometrics and explosive stuff so that way if they're jumping and They're launching themselves Their ligaments and their tendons and their bones and their feet can handle the jumping and the vibration and the force Because if you were to just do basically deadlifts and stuff But you weren't doing any plyometrics you jump off a wall you land you could bust your feet because you're feet They're not mechanically loaded enough So we want to make sure that it's a well-rounded training now How does this relate to you? You don't necessarily have to do all of these things But what I would say is it's good to do a good structured breakdown of resistance training Combined with some VO2 max like a couple of high intensity intervals Combined with some zone two cardio. I would say generally those are the good ones You could probably add in a little bit of plyometrics stuff just to make sure your balance is good and the elasticity of your ligaments and tendons are still good But I find generally speaking for most business athletes structured structured weight training a Bit of high intensity interval VO2 max stuff and then some good zone two It coupled with just walking in steps So I would say those are going to be the bread and butter those are going to be the base Now I would also make sure we don't use a lot of like like lifting straps You know, I use to figure out lifting straps when I train we do everything strapless because we want to make sure the grip strength And their ability to do loaded carries is really really good. So again, we're training for a particular function I'd also be working on doing some like wood chopping and like when I say wood chopping I mean the exercise and like and like sort of trunk rotation So we're moving through different planes of movement because think about it when you're on the in combat You're not just like doing a moving pattern like a deadlift You're like rotating your trunk and everything's twisting and turning and so if you if you're not familiar with those patterns That can actually be the weak link in the chain So I would be getting these guys to do some resistance training every second day The days between would be doing a little bit of high intensity intervals and would be was be stacking in some zone two cardio Would be adding in some walking and just like low therapeutic stuff every day And I would probably combine on certain days maybe one or two days a week a little bit of the plyometric stuff off the back end of like the bigger compound lifts that we're doing I'd be I'd be making sure that the diets well structured around that they're getting those carbohydrates in They're getting the creatine and the supplementation into the rotation right at that point where they're training Now and then what I would also do is coming into if they if they know they're about to come into an operation I would get them to take Two or three active rest days beforehand so we're back off the weight training We just walk and do some light zone two and even just like a little bit of body weight stuff Just to allow full recovery to take place so when they go out on operation They're they're ready their glycogen loaded and they're fully recovered now This can apply to you in the sense that if you're going to be going through a big presentation of You know a mastermind event or a big speaking arrangement or something like that and you want to have as much energy in capacity and output as possible You might want to take one or two active rest days We're allowing your system to completely regenerate and recuperate So that is sort of how you would structure the training? I think that's all stuff that would be very dynamic based on the based on the situation Little add-ons for the training. I'd be focusing on like I see coconut water for for the electrolyte matrix I'd be focusing on organic beet juice or just beet juice powder for the nitric oxide Proctor production which helps with blood flow Citrilline pre-workout which again helps with vasodilation and blood flow and I would definitely be getting these guys to get out in the sun and in the light every day these are the types of things that They're just good Practices in general like in terms of mitochondrial health in terms of cellular health in terms of circadian timing Birth of light I be even saying hey get out and walk around the base out in the light and do that multiple times per day Just to get you steps in to get some sun on the skin take the shirt off and just really recharge at mitochondrial output now in terms of Other things that might be useful in terms of like injury proofing the system I'd be looking at as part of like a warm up drill doing some daily mobility sequences So as part of like their warm up Between their calibration sets with their training. I'd be getting them to do some Light mobility stuff to help with rotator cuff like certain areas of the body. They're quite vulnerable a bit of rotator cuff work And a bit of stuff relating to the elbow. So sort of help reduce golfers elbow and tennis elbow So a little bit of like forearm Extend extension Because what you'll find is that when you're in a constantly flex position you're holding a weapon you're holding a gun you're driving a vehicle Your forearm gets very tight in that flex position and This is often what I see with musicians and it's often what I see with best people in general because you know that they're driving the vehicle They're eating with a knife and fork they're on the computer typing Everything's flexed and so what happens is the your forearm extension muscles get very weak And that starts to cause imbalances and that's when you start to feel like you're getting tennis elbow and golf is elbow and The last thing that you want to be dealing with is Chronic repetitive strain injuries because that will have a massive effect on your ability to just operate the highest level And I wouldn't say for you as a business athlete you want to try and be injury-free because it will have a negative effect on your sleep and it will have a negative effect on how hard you can train and that will slow down your progress So I'm very aware of making sure that Training is well structured one of the things that I do with my business athlete Council and my normally project course by the way if all of this sounds good to you get into my tribe get into my rotation My six-week signature course the the anomaly project this has a lot of these base concepts woven into this to be a Top tier one business athlete and then get into my business athlete council That's where the the pros come to get truly dialed and as a business athlete I do some one-on-one stuff above that but that's a it's a very good place to begin because in the training and the reason why I bring that up Is because in the training that I I structure for my guys I Do these things called primers? So primers are basically like isolation movements That get your ligaments joints and tendons ready for the big lifts so on a push day for example I'll do some tricep tricep push down Hold the point is I'm getting those elbows warm for the big presses on a leg day I'll do a leg extension that's getting the knee in the quadricep warm for the back squats and the lunges And so I find that I I structure my training in a way that the first sets almost act as a warm up for the bigger lifts and That's that's very useful for avoiding injuries and getting the nervous system up regulated Where you can perform and really fire the muscles well I would make sure that we have some type of like sauna process and I would have a sauna and a cold plunge and some type of soft tissue It's like repair tool. So a theiragun The theiraguns and things like that electrical stimulation pads and I'd be Trying to find as many ways to get these guys Massaged as crazy as that sounds we have like a physical therapist on stuff That helps these guys with customizing their pre-hab and rehab drills And maybe just breaking down some of that that tight tension in the neck and traps and stuff because if that's really jacked up Their sleep will be terrible The lose range of motion in the next so they won't be able to turn as fast and as accurately It does this stuff matters Like you're still going to be a greedy individual to push through all this But you could be a high level one that's firing on all cylinders not just two cylinders So I'd be definitely going through like sauna and cold exposure As a way to help with dopamine production and blood flow and Injury repair stretching in the sauna a little bit to just really loosen I think would be, and even that contrast therapy for circulation. So I've done bouts of cold, hot, cold, hot. I find that really helps with sleep too. It's very good for sleep, and it's just good for recovery in general, general that contrast therapy. Now, beyond all that stuff, obviously we'd be keeping an eye on their heart rate variability, their CO2 tolerance training, just things like metrics around resting heart rate. This is going to be something that is just worth monitoring. You won't necessarily be able to say, hey, your heart rate variability is really low today. You're going to have to skip the mission today. You're just going to do it regardless. But what I would say is like some breath work in there, so incorporating some breath work protocols in for them on active rest days. The cold exposure and the sauna can all help with that stuff too. So there are some things that you can do. Beyond that, we want their brain to be as sharp as possible. A lot of the things I've covered here tie back into that, but I just want to re-summarize stuff. So we want to use this super soldier base supplementation of high dose creatine monohydrate. If they got consolidated, 10 to 20 grams per day. A double dose of omega-3, it's good quality, as well as omega-3 rich foods. I would add in some colon support, or make sure that they have some whole eggs in the rotation, but we want some colon support, which helps with the settle colon. And that's like the accelerator of your brain. It allows your brain to operate at speed. We want to be focusing on mitochondrial health. Like I said, daily light exposure, red light exposure, coupled with peptides like MOTC SS31, methylene blue, and NAD. We want to make sure that they're getting some cerebral ison between deployments to keep that brain really sharp and locked in. And I would be looking at making sure that we are tracking their blood glucose levels at times to make sure that they have a nice stable insulin response. Because the more stable their blood glucose control is, the more stable and balanced the energy is all day long. We don't want peaks and troughs where they need to take naps because they're so exhausted. As a business athlete, that's part of your challenge. If your blood sugar's up and down, up and down, you will need to either use more caffeine and more stimulants to just keep you going, which in and of itself comes with its own set of problems. You want to have a nice, balanced, stable energy all day long. That's the key for that long term performance. And I would say all of this stuff ties in to just better brain health long term with PTSD and just long term brain health. I would also say it's going to lie in improving oxygen transportation and vasodilation. So like I mentioned, nitric oxide support, beats, beat juice, stuff like that, things that are going to help with vasodilation because you want to improve that blood flow. So there's a lot here in terms of tools. If I was going to throw any extra stuff in that they could either do between deployments or if they had the ability, definitely a hyperbaric oxygen therapy. That would definitely be something we'd do between deployments. If you could get a machine over there, that would be fantastic. They would then be able to go out and push really hard and have sleepless nights, come back, use these, and do it all again really fast without any cognitive impairment. And that's obviously how you play that longer, sharper game. Like you can have the best equipment in the world, but if the brain functioning and firing it or the body maneuvering it is impaired, you won't get the same output. Definitely some NAD support, subucotainist NAD shots, to help with that cellular energy. Like I mentioned, like cotton cold contrast therapy, that just helps with everything relating to bringing down stress response, helping with malatone and production, helping with ground fat activation. All of these things help just optimize your body in general, making sure that they're hitting their hydration targets. So there's an equation called the Galpin equation. The Galpin equation helps estimate your average optimal water intake while you're training. Because if you start hitting a dehydration point, you de-optimize. And so for each guy, we can estimate, what is the duration of this deployment? What is the duration of this training about we're about to do? Let's run the Galpin equation. Let's make sure that they have enough water while they're out. Now obviously I realize, depending on the situation, sometimes they're just not going to have to drink. It is what it is. This is ideal circumstances. But the Galpin equation coupled with good replacement of electrolytes and minerals using things like concentration element. And definitely I think very useful. You could even get some sodium tablets. Or electrolyte tablets if you absolutely needed it. So I say all this because you don't rise to the occasion. You fall to your level of preparedness. You fall to your systems. You fall to your baseline. And I would encourage all of you guys to think like T-O-N operators, like leaders, and take your health as seriously as a top level athlete. And that's why I talk about the ROI of this. Most people that are entrepreneurs, they want to invest in a nice website and good branding and a good team. Lots of good assistants. But they're not really conscious about the fact that they're trying to perform at the highest level, but their body is like a beat up old Prius. You cannot beat that fat Farahriona. And expect to operate the highest level and sustain that over an extended period of time. These concepts, they will help operators extend their training lifespan. You'll get more out of them and they will perform at an even higher level. I say this because I have a lot of admiration for these guys. What they go through is massive. But I will absolutely tell you that from the conversations I've had, there's a lot that they could be doing and it's not their fault. They just don't get given the strategy and support. They should absolutely be getting access to these things. Absolutely. What I found crazy is that a lot of these institutions frown upon the idea of like steroid use. Like that you can't do that. But that's why they need well structured TRT protocols. Because a lot of these guys will use the steroids because their bodies breaking down so bad, they need to get that edge. So now they do it under the table and they do it dangerously because they don't have the oversight. You need to remove that and say look, unless we can get you optimal under pressure and stress using some inclomaphine site trait or like just natural means. Let's get you on a well structured TRT protocol so your physiology can handle being absolutely pulverized. Sleep deprivation and pressure and stress through the broken roof. And you still perform like a top tier warrior. And I want you to think about how that applies in your own life. When I go out there in the world and I'm thinking to myself as a husband, as a father, I always say to people, be a warrior and a garden, not a gardener in a war. Most people, most men, are so underprepared. Like if you can't pull up your own body weight and you can't squat your own body weight or deal with your own body weight, how on earth are you ever going to get yourself out of a crisis situation by yourself, let alone carrying your family with you? If you can't even pull up your own body weight, how you meant to pull up your child and your wife's body weight? You need to be a warrior. You need to take the stuff seriously. And for the ladies, be a warrior too. Right? And obviously it comes back to like your output and your energy levels, which affects your mood. If your energy is low, your mood's going to be terrible. And that, what is the consequence of that? We're not even just talking about having abs and looking good on the beach. We're talking about the quality of you as a human, as a leader, as a parent, as a spouse. That stuff's fundamentally important. So, whether you are Delta, Green Beret, Ranger, Navy Seal, Veteran, or not a veteran, you're just a business athlete. Take these tools. Take this knowledge and apply as much of these concepts as you can. Get the blood work done. Get the testing done. Curate the diet around that. Go listen to all the other episodes in my show. Because I talk about how to build out these meals. I talk about how to maximize sleep. It's all here. And get in the rotation. You know, these guys at the top level, they should have professionals helping them lock in. To be a pro. Pro's get pro help. Amateurs, bootleg and guess. If you want to be considered like a pro and what you do, act like one. Operate like one. And get pros around you to help. Go out there today, guys. And operate like that. Tier one operator.