Cycle syncing; An essential way to train or just marketing hype?

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Hey, welcome to the Healthy Postnatal Budy Podcast with your postnatal expert, peter Laap.
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That, as always, would be me.
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Today I am finally talking cycle syncing.
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You know the trend that you see a lot online now.
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Lots of people, lots of coaches, are saying that you should do different type of workouts, different style of workouts, depending on where you are in your menstrual cycle, and you need to track your menstrual cycle so that you know what is optimal for you, and all that sort of stuff.
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What does the evidence actually say about this?
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I'm going to take you through it all right.
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So, without further ado, here we go.
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Hey, welcome again to the Healthy Postnatal Body Podcast with little old me.
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This is a podcast for the 11th of August 2024, the final day of the Olympics, and I am a busy, busy bee, not because I'm at the Olympics, you know, it's not related.
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I'm just a busy bee.
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For the last few weeks, as some of you who follow me on threads will know, I have been trying to get an episode out about cycle syncing.
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Trying to get an episode out about cycle syncing, basically adjusting your workouts to the cycle stages of your mental cycle.
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So it was quite difficult to get this episode out.
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Apologies for the waffling.
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It was quite difficult to get this episode out.
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Apologies for the waffling.
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It was quite difficult to get this episode out because I was sending out a lot of emails to people who say they've done studies, to websites, websites who sell cycle syncing programs and cycle syncing apps and all that type of stuff, who made various claims.
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So I sent out loads of emails and I heard back from one or two of them saying, yeah, we can't give you this study yet, but we can give it to you at a later stage.
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And you know we're now much, much in the later stages and they still can't provide it.
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So I'll just have to say, okay, I'll have to work with the evidence I've got.
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I really did try and basically every website that said that, every company that said they'd done a study into stuff, I said, hey, could you send me a copy of that study please, because you know you're making one or two claims on your website and I'm really desperate to find out whether this works or not.
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Um, of course, I have an idea whether it does or not, but if you have evidence that says to the contrary, that that says that what you are selling is working, then I would really, really like to see it, because you know that's the way, that's the way we do.
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I want to give you guys the best information possible, right?
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So, like I said, I don't have as much information as I would like to have had.
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I haven't seen all the studies.
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If someone sends me the studies in the next couple of weeks, I could always come back to it at a later stage, but I'm just presenting this as we currently know it, and that is, you know, there's quite a few studies out there that that that say one or two things about this, but whether it backs up the claims of these companies is a different matter.
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So that's what.
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That's what I'm talking about today.
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Should you do yoga during the lusio phase and should you just have rest days during your period and should you only do weightlifting during your follicular phase, and that type of stuff.
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That's what we're talking about.
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So, basically, does it work?
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Is it nonsense?
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What's the evidence that you should do different types of workouts during different times of the month and should you change your diet to accommodate that?
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Or, you know, air quotes stabilize your hormones.
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Those are genuinely things that I've come across and I'll give some examples.
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So, basically, I'm not going to teach you the talkings too much.
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I assume when you're listening to this you know, you know what a period is, you know what your mental cycle is.
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You probably have a good idea about that.
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So the cycle stages are the menses, your period, the follicular stage, the ovulation stage and the luteal stage.
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Now I'm not going to go too much into what each phase is because it's not that important for the purpose of what we're discussing and you have Google.
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But just know that the concentration of when we're talking hormones, that's what cycle syncing is based on, right?
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So the concentration of estrogen and progesterone changes during each phase.
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So technically, what people are saying is well, if your hormones change, then that means you'll get more of a benefit from certain types of exercises during different stages.
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That is kind of where the cycle syncing thing comes from.
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So technically, for instance, there's an argument for saying that during the follicular phase, so the period after your period, after your period when your estrogen and progesterone is higher, you get more of a benefit from strength training.
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Technically, most people also have more energy during that phase, so you're capable of doing more intense exercise.
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So again, technically, you could say oh, that's when you should do high-intensity interval training and you should do heavy lifting, Right?
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That is kind of what it's based on.
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You could say, oh, that's when you should do high intensity interval training and you should do heavy lifting, right?
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That is kind of what it's based on, what the whole theory of cycle syncing is kind of based on.
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We'll come across some issues, right.
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The first one, of course, with the first issue with cycle syncing is and there are several is it assumes everything is a 28-day period.
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Right, you have to do this, or the weekly workout thing doesn't work, right.
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So you have to tell people for the seven-day period during the follicular phases after your period, when your period is finished, you go into the follicular phase.
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Those seven days that's when you do HIIT, that's when you do heavy lifting and all that sort of stuff.
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Then you move into the ovulation phase and that seven weeks you do X, y, z, and during the luteal phase, blah, blah, blah.
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And during your, for instance, during the week of your period, so to speak, so during the menses phase, you should do things like yoga, stretching and all that type of stuff.
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Now, as you might be aware from the tone of my voice, I don't have a period.
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I don't have a menstrual cycle.
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However, I have been married to someone who at least used to have them.
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Because we're a bit older now, right, and as most, if not all, women will know, menstrual cycles don't have a strict 28-day cycle, right.
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So that's a bit of a pickle.
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You can't really break it down easily into weeks.
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For instance, it is not at all uncommon for the menstruation phase to last, between you know, three to seven days, and then the follicular phase could be 13 to 14 days.
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So you already see what the issue there is.
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There isn't a it's not an easy week by week period.
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That makes it a little bit tricky.
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Also, everyone's like I said, everyone's cycle is different.
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The average length of a menstrual cycle is 28 days, but teenagers, for instance, have much longer cycles.
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People in their 20s and 30s have cycles that could be anywhere between 28 to 30-odd days.
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So the trackers already, by their very definition, don't really work.
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Don't really work, you know so, unless you're wearing, like, a physical tracker that measures your hormone levels and all that sort of stuff.
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You can't just assume that you know following a weekly routine based on the periods or when your last period was, because that's usually how you then measure it or when your last period was, because that's usually how you then measure it or when your last period started will actually work right.
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That's a bit of a pickle for all these apps that are out there Now.
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Just because the body responds more to strength training during a certain phase, in this case, during the follicular phase, that doesn't mean it doesn't respond during the other phases.
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I'll maybe link to one or two of the companies that are making these claims a little bit to give you the example, and it's not to throw them under the bus, but let's just say they're making these claims that say you know, your strength training is better during the follicular phase or the period straight after your period, and therefore that's why you should do strength training, because your body responds better.
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But that doesn't mean it doesn't respond during the other phases.
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It makes zero sense to say that strength training is useless for three weeks of the month, because we know that isn't true.
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And of course, it also makes no sense to only strength train for a week out of each month.
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Any personal trainer will tell you this.
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It makes no sense to only do strength training one week or two weeks out of the month and then take two whole weeks off from strength training, because then you would hardly notice any gains, any improvement, because the following month and the month after, because you're constantly Because then you would hardly notice any gains and any improvement, because the following month and the month after, because you're constantly taken two to three weeks off from strength training and the best way to get any results is to keep showing up.
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Right, so the idea that you should only do certain types of training during certain phases in itself is kind of nonsensical Right Now.
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Obviously, the good apps would say no, you do it different.
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Any good personal trainer who works with women knows this.
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By the way, right, what you do is you don't adjust the type of exercise based on the phase you're in.
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You adjust the type of exercise and the intensity of the exercise based on the energy levels of your client.
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So if, for instance, I work with a client and I know that she always has a heavy period and is always completely drained, yeah, then I'm not going to have her do huge squats.
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Well, we'll take it a little bit easier, we'll take it back a little bit, because her body is already working really hard to get through that period.
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So she's already drained.
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I'm not going to add to that, but it doesn't mean she can't do any lifting.
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It just means we do different things, right?
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So instead of heavy squats we'll do a little bit more arm work and all that sort of stuff, and we do it a bit lighter and all that sort of thing.
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So the recovery isn't as intense.
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Now, where was I?
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So of course there's an overlap of energy right During the follicular phase and the ovulation phase, and you're likely to have more energy for like a two-week period.
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I'm just highlighting that it doesn't make sense to change your type of training for a prolonged period every month.
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That's kind of what I'm saying.
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What you want to change really is your training intensity, but you should do that anyways, right?
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I know a lot of my clients at least, but a lot of a lot of my clients at least, but a lot of you have issues sleeping and all that sort of stuff.
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Then I always recommend to not train as hard when you haven't had a decent night's sleep or you're just tired and all that sort of stuff.
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That should be the norm.
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Then that should not be dependent on air quotes which phase you're in.
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It makes it doesn't make any sense to take that approach, saying, oh I haven't slept well today, I'm rather tired, but I'm in my follicular phase.
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I need to really hit it hard.
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Right, because my CycleSync tracker says so, or the CycleSync website says so.
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Now we have the question, of course, what a lot of these apps and websites say is yeah, but also depending on the phase you're in, you need to balance your hormones by changing your diet.
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And can you actually do?
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That is a question that I was asked once and again.
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I've had a look for this, but there's very little evidence that it helps and again, it doesn't really make any sense to do so.
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But I always feel that you know the first step of the grift I call it between air quotes with hormone balance coaches is by asking you to do something and change something quite often, and make that free and natural air quotes again thing as difficult as possible, so they can then say you know, ah, if it doesn't work for you or it's too hard, you know you can buy my supplements, or at least it's your fault if it fails.
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Asking people to eat different foods to based on on the time of the month that they're in is you know you're basically saying to to women ah, during the follicular phase you really want to eat kale, so you know, that week you're eating more kale and green leafy vegetables and during the ovulation phase you have a bit more root vegetables or whatever you do.
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Again, it just doesn't make any sense.
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It doesn't balance anything.
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For one Right your cycle is your cycle.
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If you were to completely balance your estrogen and your progesterone and all that sort of stuff for an entire month, you wouldn't have a cycle.
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The concentration of it I said this at the beginning the concentration of your estrogen and progesterone changes in each phase.
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So if you're balancing that out and you level that out for a month, you end up like a CrossFit person who never has a period anymore.
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And that is not saying CrossFit people don't have their periods anymore.
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But you know what I'm saying and that is fine if you're like you know.
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Was it Rachel, rachel Projetnik, who said something on Fred's I'm fairly sure it was her about elite level athletes missing their periods and all that sort of stuff?
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She's a wonderful PhD that you should definitely follow on, fred.
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By the way, she does a lot about menstrual cycles and all that type of stuff.
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But she was saying that you know a lot of elite level athletes.
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Because of the level of their training intensity, constantly and all that sort of stuff, they don't have their periods anymore.
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They're training that hard.
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But that is because elite level athletes have a fit for purpose sort of thing.
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All they care about is winning right.
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They care about optimal performance.
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That is all they care about.
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It is literally what their job is.
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So they're sacrificing part of their health.
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That doesn't mean you should be aiming to do the same.
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If a professional, high-level athlete says this is what I do, this is what you also should be doing, and you are not a professional athlete but a normal human being, then they're kind of missing the point.
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And if you then start doing that, you're kind of missing the point because you're not living that lifestyle.
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You don't have the training intensity, you don't have the rest period in the way that they have.
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Their entire life centers around their athletic performance and when to perform at their best and all that sort of stuff.
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So for track and field athletes, for instance, it all centers around the world champs, the Olympics and all that type of stuff.
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And if your life doesn't, then you really don't want to be trading in exactly the same way and eating in the same way because you have a job to go to, don't want to be trading in exactly the same way and eating in the same way because you have a job to go to and you have kids to take to school and you have stuff to do, and just you know the things that they don't have.
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You have right.
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So it is not necessarily a good idea.
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I will link to an article about the from from cnn uh as well, by the way.
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So, um, but you can, you can read it, um, in a little bit more, uh, more in in depth, right?
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So we have, like I said, so the, the balancing your hormone thing is through diet.
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It's just, it can't happen in that way.
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Also, every month and again most women will notice your period is slightly different every month.
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How often have you had exactly the same period, month in, month out, for, say, a six-month stretch?
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Always as equally heavy, it's equally painful, it's equally light, it's equally intense, all that type of stuff.
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If it's different every month, then how are you supposed to do the same thing every month just because, just because the app or the website or the person that sells you stuff tells you to.
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It just doesn't, doesn't make any sense.
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You know, hacking a cycle is hacking your cycle.
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Air quotes is a phrase I've come across a lot and it's a phrase I really, really dislike.
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To be fair, hacking is not a phrase I'm a huge fan of.
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There isn't a shortcut.
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Remember that's what hack used to mean and still implies.
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If I tell you to hack your cycle, it sounds like something you can do easily.
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Now, sure, there are things you can do to manage your symptoms, which includes breath, work and hydration and all that type of stuff, but those are not hacks and they don't balance your hormones in the way people tell you.
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They do not hacks and they don't balance your hormones in the way people tell you they do.
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I was, I was the article.
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Is it the CNN article?
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And again, I'm talking to myself a little bit it was from the conversation.
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No, it was a different one.
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It was from the Janice website.
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So, if you remember and I'll mention Janice, if you remember, jessica Ennis-Hill started off this website, a fitness app called Janice, a while ago, and it started off as a standard fitness thing and then moved into a little bit postpartum recovery and all that sort of stuff, and we don't do that anymore.
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She's now onto the cycle mapping and perimenopause and all that sort of stuff.
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She's moved away, thank goodness, from the pre-postpartum stuff and all that sort of stuff.
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She's moved away, thank goodness from the pre-postpartum stuff.
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So the Janus website makes several claims and that's one of the companies I was in touch with about the study.
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That's it.
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One of the disclaimers of a blog I will link to this said that note in sports science just four percent of studies exclusively feature female participants but that that actually just means that the science just isn't there yet to make a lot of those hormone balancing claims.
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They mean, yes, there should be significantly more money in female-only studies.
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I mean we should get loads more studies and they are coming through now.
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But what that means is not that your study that again they didn't send to me because they couldn't or wouldn't, whatever.
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However you want to put that, whatever however you want to put that, that doesn't mean that the small study you did backs up your claim.
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There's a lack of research means there's a lack of certainty.
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A lack of research doesn't mean you can just claim whatever you want to claim because you know the research isn't there yet.
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Right, claim because you know the research isn't there yet, right?
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So, if you if I will link to one one of the blogs on the genus on the genus website.
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It's called is it how to exercise to make the most of your menstrual cycle?
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And that really is one of those.
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Okay, so they talk a little bit about how to exercise and some of the exercises they show here.
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See, studies have shown that stacking your and this is a prime example of what I spoke about, how to exercise during your follicular phase and, like I said, I will link to this so you can see I'm not making this up Studies have shown that stacking your resistance and strength training in this phase so during the follicular phase that I spoke about, then easing off in the next phase produces better strength gain than when it's spread evenly.
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To make the most of this, you should focus on more intense sessions, such as audio hit runs, strength sessions or super hits, and plot in regular rest days to achieve your muscles to build back stronger.
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By training this way, you can achieve up to 15 percent more strength gains.
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So this is the time to really push it now.
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They're linked to a study and I've obviously read the study, but the study actually says is one way anova did not reveal statistically significant differences between the three phases of menstrual cycle in mean peak philosophy at 20% of one Mv, maximum velocity was possibly lower in MLP.
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One way or another did not reveal statistically significant differences between the three phases of menstrual cycle in mean peak muscle power.
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That's what they're talking about, that 20% of 100 max MP was possibly greater.
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So max MP was possibly greater in in MLP.
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So so you have to then wonder where that claim comes from, saying by training in this way you can achieve up to 15% more strength gains.
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No, that's on a base level.
00:23:55.932 --> 00:23:56.839
That makes no sense.
00:23:56.839 --> 00:24:09.170
They're saying you should do strength training during for eight to ten days and then you take the rest off and you get 15% better results.
00:24:09.170 --> 00:24:19.910
No, that doesn't make sense, that does not compute and, like I said, the study actually doesn't show this at all.
00:24:19.910 --> 00:24:22.909
It's a nice claim if you're selling something right.
00:24:23.480 --> 00:24:27.111
The conclusion from the study, by the way, I'll just continue that the same study.
00:24:27.111 --> 00:24:35.310
The aim of this study was to investigate muscle force velocity and power output variations across three different phases of the menstrual cycle.
00:24:35.310 --> 00:24:40.347
In resistance exercise performed with loads equivalent to 20, 40, 60, and 80% of one rep max.
00:24:40.347 --> 00:24:52.125
Overall, the results of this investigation indicate that there were no systematic variations in muscle performance during the menstrual cycle, as measured in a wide range of load from 20 to 80% of one rep max.
00:24:52.125 --> 00:25:08.973
The lack of an effect of the menstrual cycle on muscle performance was evident from mean and peak values of force philosophy and power output, which therefore suggests that muscle strength and power performance of a menorrhagic woman are not affected by different phases of the menstrual cycle.
00:25:08.973 --> 00:25:14.571
So the study specifically states that claims like that cannot be made.
00:25:14.571 --> 00:25:24.429
However, the results obtained in the present study do not support this notion, as forced production was comparable in all menstrual cycles.
00:25:24.429 --> 00:25:37.067
So the study genus is listing there is not what they claim it shows and, like I said then, that makes sense because what they're claiming simply doesn't make any sense.
00:25:37.148 --> 00:25:42.729
Training sporadically gets more gains than training consistently is an insane message to put out.
00:25:42.729 --> 00:25:44.940
Now.
00:25:44.940 --> 00:25:45.602
That is just.
00:25:45.602 --> 00:25:54.673
It is absolutely, absolutely baffling, and you know they keep saying that when you look at their cycle.
00:25:54.673 --> 00:25:56.646
What is it called?
00:25:56.759 --> 00:26:18.366
Cycle Thinking 101, the ultimate guide to living in line with your cycle, is another one of those desperate, desperate, desperate blogs that makes a lot of claims about how to eat right the period phase, how to eat, exercise, work, sleep and understand your sex drive, and blah, blah, blah.
00:26:18.366 --> 00:26:20.148
So they're covering a lot of ground there, right, how to what to eat in your period phase, how to eat, exercise, work, sleep and understand your sex drive, and blah, blah, blah.
00:26:20.148 --> 00:26:24.067
So they're covering a lot of ground there, right, what to eat in your period phase.
00:26:24.067 --> 00:26:41.664
It stands to reason that you can reduce the severity of period symptoms and this is where it is If you reduce the prostaglandins, it stands to reason that you can reduce the severity of period symptoms, and this is where the things you can eat help.
00:26:41.664 --> 00:26:49.007
Research has shown that magnesium and zinc in particular can help alleviate the effects of prostaglandins, so it's worth eating a diet rich in these minerals.
00:26:49.007 --> 00:26:49.588
Blah, blah, blah.
00:26:51.279 --> 00:26:57.121
Foods rich in magnesium include dark chocolate, lentils, beans, chickpeas and all that sort of stuff.
00:26:57.121 --> 00:27:04.430
One of the all-time best ways to combat period cramp and pain is omega-3 packed foods such as salmon, mackerel and sardines.
00:27:04.430 --> 00:27:09.191
They talk a little about sex in the period phase and all that sort of stuff.
00:27:09.191 --> 00:27:27.588
If you eat healthy during all phases, if you eat healthy during all phases and you know, for a lot of people that means supplementing with omegas and all that type of stuff.
00:27:27.588 --> 00:27:30.669
You're already doing what you need to do.
00:27:30.669 --> 00:27:49.150
You don't need to flip your diet every single week or every 10 days, and that is just not beneficial and you're making it so much more difficult for yourself than you actually need to make it.
00:27:49.861 --> 00:28:16.170
There is again, of course, there's evidence that says magnesium will help with this and therefore, but that doesn't mean that foods high in magnesium, that they have the results that say that foods high, foods high in magnesium, will help you Prevent period cramps and all that sort of stuff and therefore that you need to change your diet every single week.
00:28:16.170 --> 00:28:17.173
Right?
00:28:17.173 --> 00:28:25.575
Just because something technically helps, that doesn't mean that it definitely helps.
00:28:25.575 --> 00:28:27.605
And that is with the claim.
00:28:27.605 --> 00:28:28.807
We go back to the exercise.
00:28:28.807 --> 00:28:32.142
Claim Right, exercise claim right.
00:28:32.142 --> 00:28:36.228
Just because during the follicular phase, technically, your muscles respond better.
00:28:36.228 --> 00:28:49.971
That does not mean that during the other phases you should not be doing those things, but they tell you that because otherwise there's nothing worth tracking, right?
00:28:49.971 --> 00:28:53.393
Listen, it is very simple.
00:28:54.538 --> 00:29:17.189
Cycle thinking is remarkably straightforward you wake up every morning, you try to have as healthy a diet as possible, you try to get your rest when you need it and you base the intensity of your exercise on the energy levels of that day, you don't need to do anything else.
00:29:17.189 --> 00:29:23.749
And if your goal is to be better at yoga, then you do yoga-related exercises.
00:29:23.749 --> 00:29:30.988
And if your goal is to run 400 meters faster, you do exercises related to that.
00:29:30.988 --> 00:29:36.705
And if your goal is to just be a little bit healthier and fitter, then you just do whatever on earth.
00:29:36.705 --> 00:29:51.109
Whatever the hell you want, it is to say that you need to pay somebody to come out with this type of nonsense or to sign up to a subscription thing for this type of thing where they say I'll do a bit of yoga during your mental phase.
00:29:51.109 --> 00:29:53.166
Yeah, if you want to do yoga, you do yoga.
00:29:53.166 --> 00:29:56.909
If you want to lift stuff, you go lift stuff.
00:29:56.909 --> 00:29:59.449
If you don't do a kettlebell workout, you do a kettlebell workout.
00:29:59.449 --> 00:30:03.771
Just match the intensity to your energy levels.
00:30:03.771 --> 00:30:06.666
That is all cycle syncing should be.
00:30:06.666 --> 00:30:08.688
Don't let them sell you anything else.
00:30:09.859 --> 00:30:32.288
The evidence, as far as I have seen it and like I said, I've requested studies by people that claim they have studies and I've not seen a single one, not one that backs up that there is any meaningful benefit to cycle syncing in the way that they're currently trying to sell you cycle syncing.
00:30:32.288 --> 00:30:40.342
I hope there is.
00:30:40.342 --> 00:30:52.260
It'd be phenomenal if it was right, if there's something someone said comes out with a thing that says ah, by the way, if you do, if you know weightlifting once for one week of the month and you get 15 stronger than someone who lifts weights for four weeks of the month.
00:30:52.260 --> 00:30:54.286
Oh man, I can't wait for that study.
00:30:54.286 --> 00:30:56.672
That would be amazing.
00:30:56.672 --> 00:31:08.750
Makes my life so much easier Because I can just tell all my clients Do you know how many more clients I can take on board If they only have to train for one week of the month?
00:31:08.750 --> 00:31:12.493
Then I hope I can spread all my clients with the periods out on the several days of the month.
00:31:12.493 --> 00:31:22.208
Then I hope I can spread all my clients with the periods out on the several days of the month and that means I can sign on an extra 50 clients Because I only need to see them for one week of the month.
00:31:22.299 --> 00:31:23.301
It makes no sense.
00:31:23.301 --> 00:31:31.545
So please, for the love of God, ignore these people for now.
00:31:31.545 --> 00:31:44.039
Like I said, if anybody listening to this is like hey, pete, I actually am with one of these companies and, like I said, I've asked, I've had correspondence with people and here's a study and please send it over.
00:31:44.039 --> 00:31:52.348
I'm just saying this based on the available information that I have on my desk right now, and that includes half the PubMed stuff.
00:31:52.348 --> 00:32:00.636
It includes Sci-Hub stuff, but none of the studies that corporations that are currently selling cycle syncing stuff.
00:32:00.636 --> 00:32:04.423
They say they've done studies, but they haven't sent me these things yet.
00:32:04.923 --> 00:32:27.425
Uh, for whatever reason, right, draw your own Conclusions on that one, but if someone has done a study and they are linking to other studies on their website and the other studies on their website that they are linking to, don't support the claims or actively go against the claims that these people are making.
00:32:27.425 --> 00:32:30.788
Yeah, we have got a bit of an issue.
00:32:30.788 --> 00:32:32.266
We've got a bit of an issue there, don't we?
00:32:32.266 --> 00:32:34.086
Anyways, that's half an hour in.
00:32:34.086 --> 00:32:36.525
Don't let them fool you.
00:32:36.525 --> 00:32:38.406
You just keep showing up every day.
00:32:38.406 --> 00:32:40.667
You do your best you can on any given day.
00:32:40.667 --> 00:32:42.926
That's how you get results and how we all get results.
00:32:42.926 --> 00:32:45.625
Right, that's me done for another week.
00:32:45.625 --> 00:32:47.041
You have a tremendous week.
00:32:47.041 --> 00:32:48.304
Take care of yourself.
00:32:48.304 --> 00:32:49.566
Here's a new bit of music, peter.
00:32:49.566 --> 00:32:51.009
Here's a new bit of music, peter, at healthy plus natalbodycom.
00:32:51.009 --> 00:32:53.653
By the way, if you have any questions, comments, want to call me a jackass?
00:32:53.653 --> 00:32:54.394
All that type of stuff.
00:32:54.394 --> 00:33:08.030
It's all good, but take care of yourself and I'll be back next week bye now.
00:33:08.471 --> 00:33:10.073
Next time, pick a higher number.
00:33:10.073 --> 00:33:12.015
Next time you should run for cover.
00:33:12.015 --> 00:33:13.756
Next time let the giants slumber.
00:33:13.756 --> 00:33:15.018
They woulda keep me down.
00:33:15.018 --> 00:33:16.788
Know I'm out of your words.
00:33:16.788 --> 00:33:19.000
Got more that spirit that refused to crumble.
00:33:19.000 --> 00:33:19.781
Got the wrong.
00:33:19.801 --> 00:33:22.387
Realign, reduce the mumbles, 2am on first.
00:33:22.387 --> 00:33:25.103
Imitate vultures how they lurk Ten toes with it.
00:33:25.103 --> 00:33:26.547
I'm out of eye with you, boy.
00:33:26.547 --> 00:33:27.871
Challenge the best with your worst.
00:33:27.871 --> 00:33:30.987
This my turf way I move is inertia Can't be stopped.
00:33:30.987 --> 00:33:34.644
It's unheard of from the dirt Sweat got my feet muddy, spent my wins.
00:33:34.644 --> 00:33:36.173
They might search you on my word.
00:33:36.422 --> 00:33:37.673
Path took plenty turns.
00:33:37.673 --> 00:33:38.460
It broke my confidence.
00:33:38.460 --> 00:34:07.914
Incursive with submerged I find resolving my purpose and tell you about it back on surface, I survived, I survived.
00:34:07.914 --> 00:34:08.335
I survived.
00:34:08.335 --> 00:34:09.275
Starts to grow apart.
00:34:09.275 --> 00:34:10.175
You didn't know you had.
00:34:10.175 --> 00:34:10.755
It's like that.
00:34:10.775 --> 00:34:12.637
Flip the switch, turn it up and I'm givin' it gas.
00:34:12.637 --> 00:34:13.918
I lock it in, I'm free.
00:34:13.918 --> 00:34:17.746
Adrenaline, double my percent, made a home in the unknown.
00:34:17.746 --> 00:34:19.510
I swear I never fear again.
00:34:19.510 --> 00:34:23.159
I got ice in my blood big enough to down this shit.
00:34:23.159 --> 00:34:25.050
I don't care how bad it get.
00:34:25.050 --> 00:34:26.396
I got ten toes down.
00:34:26.396 --> 00:34:26.840
Don't forget.
00:34:26.840 --> 00:34:34.978
I survive, I survive.
00:34:34.978 --> 00:34:49.268
I survived when you on the brink and you went too deep, when you feeling weak, when it's hard to breathe.
00:34:49.268 --> 00:34:51.387
You gon' take a knee Never.
00:34:51.387 --> 00:34:53.208
You gon' keep it G Forever.
00:34:53.208 --> 00:34:55.019
Stand up and face whatever.
00:34:55.621 --> 00:34:57.909
I'm built unique, I'm better than the hard times.
00:34:57.909 --> 00:35:05.514
I seen Crime scene, obscene face, the ugly cover up like Maybelline had a certainty, an urgency, cut from me like surgery, formed again more sturdily.
00:35:05.514 --> 00:35:07.391
Personally, I don't see nobody stopping me.
00:35:07.391 --> 00:35:08.746
I don't see nobody topping me.
00:35:08.746 --> 00:35:09.621
I don't see nobody.
00:35:09.621 --> 00:35:12.768
Honestly, I run you over, if that's what it's gotta be, and it's gotta be.
00:35:12.768 --> 00:35:16.425
What I look like having fear still haunt me, what I look like having regret taunt me.
00:35:16.425 --> 00:35:18.231
Pay that price, I don't care what it cost me.
00:35:18.231 --> 00:35:19.061
All my life.
00:35:19.061 --> 00:35:20.146
Big me and kiss the army.
00:35:20.146 --> 00:35:21.851
I'ma push the red button on them like Atari.
00:35:21.851 --> 00:35:22.981
I'm big dog with it.
00:35:22.981 --> 00:35:27.367
You my like a Maltese See more fall off than 03, tall T's Not sorry for the way I am.
00:35:27.367 --> 00:35:31.092
Learn to ball them up with no'm holding your hand, never back down, never hiding the sand.
00:35:31.092 --> 00:35:32.813
If you ain't hear the message, let me say it again.
00:35:32.813 --> 00:36:06.775
Yo, let me say it again I survived, I survived, I survived, I survived, I survived, I survived.