Your Training Works Best When Stress Cycles

WEBVTT
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Welcome to There is a Method to the Madness.
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My name is Rob Maxwell, and I'm an exercise physiologist and personal trainer.
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I am the owner of Maxwell's fitness programs, and I've been in business since 1994.
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The purpose of this podcast is to get to the real deal of what really works and most importantly why things work.
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Hence the name, There is a Method to the Madness.
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Before I get to today's show, I want to thank Jonathan and Lynn Gilden of the Gilden Group at Realty Pros.
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They are committed to providing the highest level of customer service in home sales.
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Why don't you give them a shout and figure out what your home is worth?
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386-451-2412.
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You know, one of the things that comes up almost all the time in the fitness world when I'm asking people if there's something that I want to talk about or they want me to talk about on the podcast, it's always about hormones.
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And very specifically in the case of women, a lot of times it is about menopause and things of that nature and all of the things that go along with that.
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But it's not always just about women, it's also men as well.
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What's funny is women talk more about it.
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They talk more about uh hormonal issues and how much and if hormones affect weight gain and belly fat and sleep and all those kinds of things.
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They might talk about it more, but men have the same issues, they just maybe don't realize it that it's a huge factor.
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So hormones are definitely a big part of health and fitness, and it's also a big part of how we work out, why we work out, and specific ways that we should work out.
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And that's what I'm going to talk about today.
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So first let's talk a little bit about it.
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So the endocrine system is the hormonal system.
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That's the endocrine system.
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And the endocrine system is a big part of fitness, it's a big part of strength training, it's a big part of cardiorespiratory endurance, it's just a big part of health and fitness.
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And oftentimes when we think of working out, we think of the skeletal system, we think of the musculoskeletal system, we think of the central nervous system because so much a part of strength training has to do with the interaction between the brain and the muscles, the recruitment of the muscles and all that.
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And I think most people know that there's a big endocrine response, but I don't know that they realize there's as much of an endocrine response as there is.
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So I want to talk about that today.
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So not only like what are they, what are the hormones and how do they affect us, but also how we need to learn to manipulate them during our workouts, which we absolutely can.
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The way we work out and the way we rest will help us to work within our endocrine system.
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And so often people are not working within it.
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So let's talk about that.
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So the endocrine system is your hormonal system, and hormones are chemical messengers that send the messages from the brain to the specific muscles, to the organs, and they are very critical, of course, for everything that we do.
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All right.
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Now, how do they get affected?
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Well, everything is like a brain-body response.
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So hormones are there to excite us, they're there to scare us in a way.
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Not in a way.
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I mean, they are, you know, there's certain hormones that are going to bring out more of a fear response.
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So they're there for that.
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They're there to help us get excited, they're there to help us relax and sleep.
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They're there for many, many reasons.
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That's what they are there to do.
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So, a very important point that I need to make here is that hormones are absolutely a big reason as to why we feel more stress, less stress, more stress at certain times, less stress at certain times.
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That's what basically is going on when we feel these things.
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Have you ever just felt stress?
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Have you ever felt it?
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I mean, if you have, I mean, that's not all bad.
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That says that you're pretty aware with what's going on in your body, but have you ever just felt it?
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Like I can remember many, many times, but it's it's the same feeling.
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Like, number one, mentally, you know, you have a lot going on.
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Like for me, it's a lot of things I have to get done.
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It's like deadlines and you know, things that I'm putting off.
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Like, that's where I, well, I shouldn't say I'm gonna get to where I feel it, but that's what I'm typically thinking at the time.
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And it's also when I have like physical things going on too, like I'm training for something and I know I have to get in a certain amount of training, or I push the training really hard, and I'm thinking about a million things that I have to get done.
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And then comes the feeling, and I think if if you're aware of it, that's again a good sign, and that feeling of just tension, you know, like you just feel like you're pulling your forehead up, you know, your eyebrows are high, you just feel like your eyes are bugging, you know, you're gripping the steering wheel tighter, or you know, your mouth is wide open, like you just look alarmed, you know, that feeling.
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Um, I do.
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And I know it's like, oh man, you know, if you took my blood pressure, it's probably gonna be high.
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And, you know, those are kind of like the acute responses that we're aware of or not aware of that's going on in the body.
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So a response is what happens immediately to a stressor.
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So blood pressure and accelerated heart rate and those types of things, increased perspiration are like all responses to stress, whether it be good stress, bad stress, indifferent stress.
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But like we don't always know, but that's typically what it is.
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Those things are going on, and so we just feel stressed.
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All right.
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So, what I want to talk about really is first off, we need to understand that a stress is a stress.
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And then number two, what do we do about it?
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And then number three, how do we make this work for us?
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All right, so there's a big understanding that we have called the stages of stress.
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We learned about this somewhere in the 1930s, 1940s, they started to realize a lot more about stress, and there is the stress adaptation syndrome, which basically means that there's a cycle of stress that we're all going to feel, that we're all going to deal with.
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And once we understand that cycle, we can do a better job of managing it and/or making it work for us.
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A little side note here that is where periodization and strength training and other kinds of training, yeah, cardiorespiratory, endurance training, all of that periodization came from, is usually using the cell year stress adaptation knowledge, the stages of stress.
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Basically, what it means is that with periodization, it's understanding that we're going to have stress, we're going to incorporate some stress before we get too stressed out, or in the case of physical training, over-train, we are going to adjust the stress, we're going to delo the stress, and then we are going to start over again.
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Like that would be like a block of training.
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That's what periodization is as far as physical exercise goes.
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Essentially, periodization was invented in the Eastern European block nations, and they started using it in some of the uh 1940s, 1950s, and 60s in the Olympics.
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And uh, that's where, you know, the main physical training was done for those countries.
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It was important for them to do well in the Olympics, and so they started using periodization techniques, which we in the United States figured out and started using them later.
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But they started really kicking our butts.
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There might have been other reasons as well, but that was a big reason because they just didn't train, train, train, train, train, train, and then either compete andor burn out.
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They had a system.
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And to shorten their system, what it basically means is that they would train pretty hard for three weeks, then they would take an offload week, and then they would start what they call a new block of training.
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Then that became kind of a famous way to do periodization.
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There's different forms of periodization.
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I'm not going to get into all that because I think it's kind of unnecessary.
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But the important part to understand is that it's such a big deal of managing the stress cycle that guys made millions and billions probably by now, coming up with a training system that seems to work very well.
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All right.
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So now let's talk a little bit about cell use stress adaptation.
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All right.
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So basically the first thing that happens is there's an initiation.
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So there's initiation of stress.
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And that could be any kind of stress.
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It's important to understand that there is what is called as use stress, E-U-S-T-R-E-S-S, and that's positive stress.
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So an example of that could be you get a new job, you get married, you get a new partner, um, you get a raise, uh, you but with the raise comes more responsibilities.
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You're gonna have a baby.
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It could be as simple as you are training at the gym.
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So, like strength training or cardiovascular training, that's considered you stress, positive stress.
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It is stress, it's absolutely stress, but it is all in the form of what we would think of as positive stress.
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So we get the initiation of stress, whether it be you stress, like I just said, or it could be distress.
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It could be you get a ticket on your way to work, you get told by your boss you're gonna have to meet with them and you don't know what that's all about.
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It could be worse than that.
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It could be you are given a diagnosis, it could be you're losing your job, it could be you're losing your marriage, it could be, you know, a multitude of different things, but distress, I think everybody understands that distress is stressful.
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It is a bad stress.
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And then there's it's kind of funny, I never really gravitated towards this term.
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I was used to tell my students when I was teaching sports medicine that I thought the term was really silly, but new stress, N-U-E-S-T-R-E-S-S means neutral stress.
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And I was like, what the hell is that?
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Like, what is a neutral stress?
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I mean, I don't know.
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I'm sure the book gave some examples, but I think it's silly.
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But the important point to understand here is that a stress is a stress, is a stress, and it has to be managed.
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What this means is that you might have a lot of positive stress going on.
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You're getting married, you're buying a new house, you are training for a big event, so you're putting in a lot of work at the gym and then outside the gym.
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So these are all positive stresses.
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And by the way, with no stress, there's no reward.
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I mean, we don't grow without stress, like we have to have a certain level of stress.
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So you got that going on, but then there's other stresses going on.
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You work a nine to five job and it's it's hard.
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It's a you know, it's a grind.
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You have to get your kids off to school before you go to work.
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You get off work and you pick your kids up.
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Like these bad things, no, but there's stress.
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Then you have to train.
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So, in in that scenario, then what we're looking at is that's a lot of stress.
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I mean, I'm sure you get the point.
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A stress is a stress, is a stress.
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Now you take somebody who is a professional athlete, which absolutely carries along with it its own form of stress.
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The training is hard, probably more than most of us can ever do or think about doing.
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And they have to live up to expectations to keep getting paid.
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You know, they might have sponsors they have to make sure they're pleasing, they have to win.
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So the pressure's on them.
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So there's absolutely a lot of stress.
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And they might have other outside stresses too.
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You know, I mean, there's no guarantee just because you're rich and famous athlete that you don't get divorced, you don't have issues, of course.
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So I'm not like implying they don't, but you know what?
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They don't have the day-to-day stress that the average person does as far as going to work, as far as, you know, handling their childcare, as far as handling schools and stuff like that.
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They don't have to do all that.
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And the reason why this is very important is because I oftentimes will witness people, mostly online, you know, social media talking, you know, about some kind of like real rigorous program they're trying to follow.
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And it's basically what a professional does.
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You know, like for an Iron Man, they might be training up to 20 hours a week.
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I mean, literally 20 hours a week.
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Now, keep in mind, like the American College of Sports Medicine give it gives its guidelines for like literally five hours a week of training is a good thing.
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Like literally 150 minutes is considered the baseline model.
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150 minutes, people.
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So, you know, basically a little bit over a couple hours, right?
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Tops, you know, so as a baseline for activity.
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And yet there's people out there training 20 hours a week.
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I'm not saying it's bad or good.
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I'm saying that is a lot of stress.
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But they're trying to replicate what the professionals are doing when they basically have all the help in the world with child care.
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That is their job, so they don't have a nine to five job to get to.
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So they don't have to deal with the outside stresses.
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And then you get like a house mom or a house dad, you know, that's going to work and also has to consider the childcare, which, in my very opinionated opinion on this, should be number one, the kids.
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The kids should not be, in my opinion, you know, put in the backseat just because mommy or daddy wants to do an Iron Man.
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I mean, I I don't I think that's kind of missing the point, but I won't go on my soapbox there.
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But in any event, I mean, those are huge responsibilities, and they're trying to keep up with this kind of training that the pros do.
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And then the pros also have all of the things that help us deal with stress.
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They have eating plans, most likely given to them by sports scientists.
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They can get regular massages, they get regular chiropractic care, they get acupuncture, they get all these different things that help regulate their stress that the average person can't afford to do or doesn't have the time to do.
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So that helps alleviate their stress.
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So the moral of the story is that we can't really control that, right?
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So I talk all the time about trying to control the things you can and then giving up the things you can't control.
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I mean, if you are a person that works a nine to five job and you have these responsibilities, I mean, those are your responsibilities.
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You can't control that.
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What you can control is you can come back and say, Well, I don't have time to do 20 hours a week if I want to do this Iron Man.
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I can only do, I don't know, fill in the blank, like somebody would have.
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If they're smart, if they're really trying to manage their stress, if they're smart, they're gonna sit down, or I should say if they're experienced, you know, it doesn't take a genius to realize, okay, that didn't work.
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So if they're experienced or smart or whatever you want to say, to sit down and go, I can afford this much time per week.
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And if I can't reach my goal with that, I'm gonna have to pick a new goal, right?
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So I mean, that's the only way a person can manage their stress is if they 100% understand that a stress is a stress, is a stress.
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There's no getting around that, and they're gonna have to do less training to make everything work.
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All right.
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So once we understand that, we have to understand what hormones do.
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Okay, so when I'm talking about stress, there's physical stress.
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There's physical stress of every time you're out running and your heel is hitting the ground or your forefoot is hitting the ground when you're running, whatever hits first for you, then there's physical stress.
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The foot is hitting the ground, the bone is interacting up to the ankle, the ankle sends a shock to the knee, the knee sends a shock to the hip, hip sends a shock to the core, and on and on it goes.
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Is this a bad thing?
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No, but I'm just saying this is physical stress.
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You're gonna have your physical stress that affects your musculoskeletal system and your muscles.
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You go to the gym and you're pushing up on the chest press or the goblet squat, you're gonna feel the stress, the load going through the body.
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So that's gonna be a physical stress.
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The body now feels it, the joints feel it, the tendons feel it, the ligaments feel it.
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It's gonna feel the physical stress, of course.
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I think everybody knows that.
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What I don't think people understand well enough is that there's also the endocrine response, there is the hormonal response.
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So there are stress hormones that get released when we're under stress.
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I think a lot of people understand that cortisol is the stress hormone.
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So when we're stressed, cortisol gets secreted.
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Now it's going to get secreted in any form of stress, but the more stress you have, the more cortisol is going to be secreted.
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And cortisol's job essentially is to force you into relaxing.
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So, how does it do that?
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It slows things down, it holds on to nutrients and body fat, like it does things to help you because we always have to remember the whole goal of the body is to keep you alive.
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Like that's what the body does.
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And the body is an amazing machine that has everything built into it to do that.
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It's really when we get in the way and mess things up that we really get in the way of the body healing and taking care of it.
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And in the case of over-training and overstress, we do that all the time because the body will recover.
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Like if we really learn the balance of anabolic and catabolic, meaning that we break things down and then we rest.
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So catabolic is break things down, anabolic as we grow.
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If we understand that and we understand there's a flow to things, if we understand that uh, you know, the older we get, the harder it is for our body to recover.
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If we if we learn these things, our body, our mind, our endocrine system, you know, all those, not just our body, but the older we get, the harder it is for us to recover.
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But it's absolutely possible if we understand that and if we get out of the way, our body will do what it needs to do to recover.
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So every time we stress ourselves out, whether it be on purpose or we just get stressed out, one of the main negative, I mean, I don't want to say negative because cortisol has a function.
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It's got a job to do.
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It only becomes negative when we get more than we can get rid of.
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And then we start seeing its effects.
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You know, things slow down a little bit.
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We store more body fat.
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It tries to get us to relax, it's trying to get us to listen to the body because some of us are just way too hard-headed.
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But then there's also other hormones, you know, there's adrenaline that gets juiced up every time we get juiced up.
00:20:58.400 --> 00:21:00.480
And then that amps us up a little bit.
00:21:00.640 --> 00:21:02.640
Maybe we don't sleep as good.
00:21:02.799 --> 00:21:06.880
Maybe we have a harder time, you know, dealing with those.
00:21:07.039 --> 00:21:10.079
But then there's positive hormones too, right?
00:21:10.160 --> 00:21:12.960
I mean, they're all positive when you get down to it.
00:21:13.200 --> 00:21:24.480
But there's endorphins, there's serotonin, there's these positive hormones that relax us, that get out of whack if we get out of whack.
00:21:24.640 --> 00:21:26.079
And that's what we need to understand.
00:21:26.160 --> 00:21:30.720
What we need is a nice, balanced endocrine system.
00:21:30.960 --> 00:21:47.039
So it's not just about the physical stress, it's not just about the muscular stress, it's also really paying attention to our body and trying to regulate the hormones with as much control as we have.
00:21:47.599 --> 00:21:54.720
So you probably have done like a great run or a great bike or a great lift.
00:21:54.799 --> 00:21:59.759
You know, it's usually the cardio that brings out the runners high more, and that's the endorphins and the.
00:22:00.319 --> 00:22:05.839
Serotonin increases, you know, but it's it's largely the endorphins, which is your body's painkillers.
00:22:06.000 --> 00:22:09.680
So you probably, I would hope, and if you haven't, man, you're missing out.
00:22:09.920 --> 00:22:11.839
But experience like a runner's hind.
00:22:11.920 --> 00:22:12.640
It's really cool.
00:22:12.720 --> 00:22:20.960
You know, you you start out your cardio session, you know, it's usually running, so I'll just use that for simplicity's sake, but it could be anything.
00:22:21.200 --> 00:22:28.559
And, you know, the first mile or the first 10 minutes or whatever, you kind of feel like crap, you know, you're like, ugh, I don't want to do this, you know.
00:22:28.799 --> 00:22:31.920
Then midway through, it's kind of like the old choo-choo train.
00:22:32.079 --> 00:22:36.319
You start going, oh, I think I can, you know, I think I'm gonna actually have a pretty good workout, you know.
00:22:36.400 --> 00:22:42.240
And then you get like almost done, or maybe there's 10 minutes left, and you just really feel euphoric.
00:22:42.400 --> 00:22:44.480
You feel like, man, I feel great.
00:22:44.640 --> 00:22:45.759
I'm in a good mood.
00:22:46.000 --> 00:22:52.240
I can conquer the world, you know, and you feel that way for, I don't know, a large part of the morning or night, whenever you do it.
00:22:52.400 --> 00:22:53.599
I mean, I I felt that.
00:22:53.759 --> 00:22:55.039
I mean, that's a great feeling.
00:22:55.200 --> 00:23:01.279
So that is like the positive hormones getting released, the endorphins into the system.
00:23:01.440 --> 00:23:02.319
So that's a good thing.
00:23:02.400 --> 00:23:03.440
Your body's rewarding you.
00:23:03.519 --> 00:23:05.359
It's saying, yeah, I like this.
00:23:05.839 --> 00:23:11.599
But then have you ever, and if you haven't, just take my word for it, it happens.
00:23:11.839 --> 00:23:17.119
Have you ever done that like two or three days in a row, but then like you find that you're pushing it a little bit?
00:23:17.359 --> 00:23:22.400
And then like on your third or fourth day in a row, you don't really feel euphoric.
00:23:22.480 --> 00:23:27.599
If anything, you feel like a little flat, you feel deflated, you feel grouchier.
00:23:27.839 --> 00:23:31.920
Okay, so you've overdone it from a hormonal system.
00:23:32.000 --> 00:23:38.319
So it's not just your muscles ache a little bit or your joints ache, that could be too, but it's more, man, you just feel flat.
00:23:38.480 --> 00:23:41.200
So you don't feel better afterwards.
00:23:41.440 --> 00:23:47.200
If you don't feel better afterwards, that means you have flipped the switch.
00:23:47.599 --> 00:23:53.200
And you are actually getting into kind of like what I like to call hormonal debt.
00:23:53.279 --> 00:24:00.240
So you're not getting the endorphins going as much, you're just getting more cortisol and more adrenaline, kind of keeping you amped up.
00:24:00.480 --> 00:24:04.880
That's just basically not listening to the waves of your body.
00:24:05.200 --> 00:24:10.079
And it's really hard to listen to the waves of the body, you know.
00:24:10.160 --> 00:24:15.519
Like I think I do a pretty good job of it, but I've learned to pay attention to it and I really pay attention.
00:24:15.759 --> 00:24:20.079
But this is where like really paying attention to your program comes in.
00:24:20.160 --> 00:24:30.480
Like if your trainer's telling you, hey, you know, if we systematically progress just a little bit every few weeks, and then we're gonna cut back on this third week.
00:24:30.640 --> 00:24:36.559
Like, if we do that, we're gonna like keep you in this positive direction.
00:24:36.720 --> 00:24:43.680
But if we kind of get off kilter and you quit listening to the plan or we start doing more and more, we're gonna get out of it.
00:24:43.759 --> 00:24:56.319
So, really, it's a numbers game, it's really paying attention to following the instructions of our plan because you know it's a it's a plan plus its experience.
00:24:56.480 --> 00:24:58.240
So, like we have to kind of use both.
00:24:58.319 --> 00:25:03.119
Like, we can't blindly follow the plan because the plan might be too much sometimes.
00:25:03.279 --> 00:25:06.880
We might realize this isn't working, and my body's telling me I need a day off.
00:25:07.039 --> 00:25:09.359
So that absolutely can be true.
00:25:09.519 --> 00:25:21.359
But we also can't just fall to the whims of how we feel because a lot of times we lie to ourselves and we tell ourselves we feel better when then we do, and we're really just kind of like wanting to go and do something.
00:25:21.519 --> 00:25:24.640
You know, discipline oftentimes is doing the hard thing.
00:25:24.799 --> 00:25:32.720
Well, discipline is always doing the hard thing, but sometimes the more disciplined you can be is like, no, I'm gonna not do that today.
00:25:32.799 --> 00:25:33.359
I need a break.
00:25:33.440 --> 00:25:34.799
I'm gonna be disciplined.
00:25:34.960 --> 00:25:41.599
So discipline isn't always pushing harder, discipline is doing what is best for you, even though it might be hard for you.
00:25:41.759 --> 00:25:45.839
That's what discipline is, and oftentimes discipline is a break.
00:25:46.160 --> 00:25:52.799
So to summarize, I want everybody to understand how powerful the endocrine system is.
00:25:52.960 --> 00:25:59.680
And it comes up all the time when you know women again get around menopause and they say, you know, does it affect me?
00:25:59.839 --> 00:26:01.519
Well, the answer is yes.
00:26:01.759 --> 00:26:05.759
I mean, there is definitely a hormonal swing at different stages of life.
00:26:05.920 --> 00:26:09.279
I mean, absolutely, it is absolutely a thing.
00:26:09.519 --> 00:26:12.000
So, does that mean like you're just gonna be a victim?
00:26:12.160 --> 00:26:16.720
Well, I mean, there's gonna be issues, you know, and everybody experiences these issues differently.
00:26:16.880 --> 00:26:20.799
But what it does mean is that you learn to listen to it.
00:26:20.960 --> 00:26:39.920
So if you're already in a bit of an issue with the hormones changing because you are in menopause, or if you're a gentleman and you're feeling like this, or you know for sure that the testosterone's kind of taking a dip and things like that, that's not the time to necessarily do more, more, more.
00:26:40.079 --> 00:26:47.359
Like what your body is then telling you, and your body is telling you this, we just don't listen, is we just need to do enough.
00:26:47.519 --> 00:27:02.720
We just have to be smarter and say, you know, if you're going through menopause, so you're struggling with more body fat than usual, or you're struggling with sleep issues, you're struggling with, you know, some depression or anxiety, all these things, the hormonal system absolutely affects all of these things.
00:27:02.880 --> 00:27:07.839
And if you're going through that, it's not the time to push harder, it's the time to get smarter.
00:27:08.000 --> 00:27:08.640
Absolutely.
00:27:08.799 --> 00:27:09.599
Exercise.
00:27:09.839 --> 00:27:10.799
Absolutely.
00:27:11.039 --> 00:27:19.519
It's great for our hormonal systems to exercise as we are going through stress, but we might need to learn to exercise differently.
00:27:19.680 --> 00:27:23.200
We might need to learn, we don't have to do that hour run.
00:27:23.359 --> 00:27:25.200
Maybe we do 20 minutes.
00:27:25.359 --> 00:27:27.759
We don't have to run as hard as we can.
00:27:27.920 --> 00:27:30.240
Maybe we go at a more comfortable clip.
00:27:30.480 --> 00:27:33.519
We don't have to push every set in the gym to failure.
00:27:33.599 --> 00:27:35.599
Maybe we just learn to push hard enough.
00:27:35.759 --> 00:27:39.200
Like we have to be disciplined to work within the system.
00:27:39.440 --> 00:27:47.599
The whole point I'm really trying to get you to acknowledge is you have to be smart when it comes to your training and dealing with your hormones.
00:27:47.920 --> 00:27:52.480
Pushing past your body's signs is not going to help you.
00:27:52.559 --> 00:27:56.640
You're not being a tough guy for doing it, or you're not being a tough girl for doing it.
00:27:56.880 --> 00:28:01.119
What you're actually doing is showing very little discipline by pushing so hard.
00:28:01.359 --> 00:28:03.119
You should be pushing less.
00:28:03.359 --> 00:28:05.519
Be consistent, but pushing less.
00:28:05.680 --> 00:28:09.039
You should be focusing on getting the recovery you need, the sleep.
00:28:09.200 --> 00:28:12.480
Maybe you say, Well, yeah, but the hormones don't let me sleep as well.
00:28:12.640 --> 00:28:13.759
Okay, that might be true.
00:28:13.920 --> 00:28:22.000
Maybe you lay down more, maybe you take some naps, maybe you get that massage, maybe you get chiropractic care, maybe you get some acupuncture, maybe you talk to your doctor.
00:28:22.240 --> 00:28:30.319
But you need to definitely think about how do you get more recovery, and you don't want to push through it.
00:28:30.559 --> 00:28:31.119
All right.
00:28:31.680 --> 00:28:40.000
Good meals, good sleep, good eating, kindness to yourself, flexibility is the time to deal with these hormones.
00:28:40.079 --> 00:28:58.079
So if any of you feel like your hormones are taking a negative dip for whatever reason, maybe it's temporary because you're going through a lot of stress outside stressors, as I already talked about, or maybe it's because of age and you're going through menopause or pre-menopause, or you're a man and you're dipping in your testosterone.
00:28:58.319 --> 00:29:01.359
It's the time to work better with your body.
00:29:01.519 --> 00:29:02.720
Don't fight it.
00:29:02.880 --> 00:29:04.640
We know it happens when you fight it.
00:29:04.720 --> 00:29:05.440
Don't fight it.
00:29:05.680 --> 00:29:06.640
Go with it.
00:29:07.440 --> 00:29:15.039
Listen to it, stay consistent, don't push so hard, and get all the appropriate rest you can.
00:29:16.160 --> 00:29:20.079
All right, thanks everybody for listening to today's podcast.
00:29:20.240 --> 00:29:29.519
I want to ask everybody to please help the show by following it wherever you get your podcast, and please select automatic download.
00:29:29.680 --> 00:29:31.440
That helps me to keep track.
00:29:31.599 --> 00:29:38.559
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