228 - Q&A: Long Walk Fueling, Selection Weight, SFAS Prep Mistakes, Injury Rehab + More

[00:00:01] Kevin Smith: Hello, I am Kevin Smith, and you have found the Terminator Training Show, your one-stop shop for no BS training, nutrition, and health information. For more, please go to Terminatortraining.com. Thank you for tuning in and enjoy the show. What's up guys? Welcome to another episode of the Terminator Training Show. I'm Kevin Smith. Today's gonna be a QA and I am on somewhat of a time crunch. I've got about an hour before my wife is gonna go work out, and I am gonna be on baby boy duty. So I'm gonna knock out as many questions as I can, give you guys some good information, good feedback on what you're looking for. So before we hop into the questions, just one quick announcement. We have extended the sale about 24 hours. So instead of it ending the 29th at midnight, September 29th, it's gonna end September 30th at midnight.

[00:00:52] Kevin Smith: So if you are listening to this on the day it comes out or the day after it comes out, sometime on September 30th or the 29th, you're in luck. You can hop on my website. All the info is in the description. But you can use the code SOF25 for any of the soft bundle items. There are several programs in there: hybrid programs, run programs, selection prep programs, as well as our two ebooks. So check that out below if you're interested. And with that out of the way, let's hop into today's questions. First question: can you recall your fueling strategy for the long walk? So, long walk, for those not aware, is Delta IV selection. I went back in 2018 and made it. Unfortunately, did not pass OTC later because I know that question always follows up.

[00:01:38] Kevin Smith: So, no, I was not an operator. However, I did pretty well at selection. That being said, I was not anywhere close to a savvy with peri-workout, interworkout nutrition back then, and I did not have the same education as to how just how impactful it can be to be very diligent with your intra workout fueling as well as your hydration. So that's not to say I didn't do it. I just didn't really have a very rigid or structured strategy like the question asked. On the 18 miler, I had, let's see, I had tailwind in my camelback. So I don't know how many liters that is, maybe three liters, and probably three or four scoops of tailwind, maybe five, I don't know what that was, maybe 150-ish grams of carbs from that.

[00:02:26] Kevin Smith: And then I probably had two gels per hour, maybe three, which is gonna equate to like 50 to 75 grams of carbs per hour. And I could be a little bit off on these. This is a long time ago, and again, I wasn't really thinking about it. I wasn't like setting a watch timer to take in my fueling, I was just kind of going by feel. So if I were to go back today, however, I would be a lot more diligent with it. And I would practice this stuff in training. I didn't practice a whole lot in training, I definitely fueled some of my longer training rucks, but I wasn't very serious about it. What I would do today is ensure that you are testing out some of the products you like. Some of my top gels are, let's see, Morton 140s, that's 40 grams of carbs. They also make Morton 100s, which is 25 grams of carbs per gel.

[00:03:14] Kevin Smith: Precision 30s are great, they're a little cheaper than Morton's Beta Fuel, Cis Beta Fuel, Science and Sport Beta Fuel is one of the best. Those are my top options. You can go the cheaper route with like Stingers, those are not very tasty. The Stingers, the Goose, those are like the more well-known ones, but they are rough, honestly. And you get palate fatigue when you are taking in the same type of gel over and over, even if you do like the taste of it. But if you don't like the taste of it, it's really hard to get them down when you're really fatigued later in your training session or your timed event, whatever have you. So just consider that it's probably worth the investment to get something you like, even if it's a little bit more expensive. This is like a very, very serious thing. CAG selection, like, no joke, probably worth spending some money on. And you're gonna spend a bunch of money on it before you go.

[00:04:01] Kevin Smith: That's just how it is. But anyway, today I would probably aim for 100 to 120 grams of carbs per hour on my training rucks, my training runs, anything longer than 60, 75 minutes. And then I would also shoot for that when I am at selection. The benefit of training the way you would actually test, not necessarily pacing wise or anything like that, but fueling wise, is that your body gets used to what you're taking in, your gut gets used to it. That's the big thing. You want to avoid GI distress, but you also want to take in a lot of carbs. I wouldn't really shoot for anything past 120, and I would work your way up to it, start with maybe 50 to 60 per hour, and then every few weeks bump that up 10 to 15 grams or something like that. But you can get up there, you just want to really avoid GI distress, and everyone's gonna hit that at a different point.

[00:04:51] Kevin Smith: And you also have to consider hydration, which I won't get into, but there's a lot that goes into really optimizing it, but ensuring that you're at least taking some carbs in per hour is a really good idea. When you're out on a LAN nav course, you're not gonna be going super hard and fast like you are on like the 18-mile time trial on the day on the first day. So you don't quite need to only eat carbs. You can probably mix in a Snickers bar every couple hours or some sort of cliff bar or whatever field bar that you have. But I would also consider some gels, maybe like two per hour, maybe three per hour. You're still burning a lot of calories, you're just not really going through glycogen the same way you are when you're doing some sort of time trial. So that is what I did, and also a little bit of how I would do it differently if I were to go back knowing what I know now.

[00:05:38] Kevin Smith: Next question how do you how did you become a stick so fast at golf? All right, so for those not aware, I am obsessed with golf. I talk about golf in most episodes. I usually answer one golf question, and this will be it. But I've been playing golf since I was 13 or 14 years old. I worked at a country club in high school. It was a really nice private club, and the cool thing about working there was the pay wasn't great, but some of the members were really rich, and also I would say most of them were dickheads and absolute assholes, but some of them are super cool and they'd give you big, big tips, especially like end-of-season tips. I'd get like four or five hundred bucks from certain dudes, which is a lot for a high school kid. But also, the other benefit of working there is you can use the range as much as you want, the practice facility as much as you want, and Monday through Friday, as long as you're not taking a members' tea time, you can play.

[00:06:32] Kevin Smith: So that was a pretty sweet gig. And so when I first started golf, I of course wasn't like great at it, but I got way better throughout my high school career. I've also continued to play since then, just practice a little bit less throughout most of my military career. So I would say, I don't know, 30 to 40 rounds a year, and then I would go to the driving range a lot. I would not go, however, to the practice green or practice my chipping at all. My short game was always pretty horrendous. Because it turns out when you don't practice that stuff, it doesn't get much better. You get a little bit better playing on course, but not by much. And that stuff's more boring to practice, and I've talked about this recently, so I won't get too into it, but it's really, really important for amateurs to practice their short game, anything inside 100 yards.

[00:07:23] Kevin Smith: So essentially, when I was getting close to my the end of my military career and also running TTM as a side business, needless to say, I didn't have a whole lot of time to play golf and practice golf. So I pretty much didn't do any golfing. I mean, other than like my dad would come to visit me and we would play a round or two once or twice a year. And then maybe like if a buddy came into town, we would play golf somewhere local, but I didn't practice at all, and I just kind of didn't really lose interest in it. It just wasn't a top priority, and really getting my business up and running was also I was the only one running it because my wife, who now works for the business, had a different job, and once we got to where I could pay her more than her current job was paying her, she transferred over and now works for the business.

[00:08:18] Kevin Smith: So that freed up a lot of time and bandwidth for me. So last summer is around when she started working around last May, late last May, early last June, I got really, really big time back into golf and I had more time for it. And I also live in Pinehurst, right outside Pinehurst. So there's a lot of practice facilities, a lot of golf courses around. So what I did was spend a shit ton of time practicing. I would say last year I was like a 15 and a half, almost 16 handicap when I got back into it. But again, that's like rounds spread out over a long period of time. And so like I hadn't played in so long, like my handicap wasn't exactly accurate. That being said, that's what it was on Gin. So when I started last year, I worked down from like a 15, probably down to a 10 in a couple of months of just practicing, then down to another probably another four or five after a couple more months into the fall.

[00:09:16] Kevin Smith: And I think by the end of last year, I got down to like a high two or low three. And right now I'm a mid-1. So I've just continued to practice pretty much year-round. I even practice over the winter time, not as much, but I would play probably twice a month, three times a month from December through February, and I would probably practice a couple times a week, and mostly short game. I've always been a solid ball striker because that's the most of the practice that I've done throughout my career. So all that to say is I it's not like I went from a 16 handicap, and that's the best I've ever been, down to a 1.5 or 1.6. I've been down as low as 1.1 before we had our kid. Now golf is not quite as frequent as it used to be. But anyway, I was kind of making regains, but then I gained a little bit extra.

[00:10:06] Kevin Smith: It's almost like fitness. If you gain a bunch of muscle in the past, and then you take time off and you lose that muscle, it's gonna come back way, way faster than it originally took to gain that muscle. So my ball striking came back really quickly, and then I put a ton of work into my short game in my mid-range game, and that probably took realistically, I was probably like a seven or eight handicap before I took that big hiatus before I started TTM, and the short game practice and the frequency of play and practice has probably taken the other six or seven off my handicap. So, great question, but that is kind of the the rundown of my golf experience. Next question advice on coping with missing training to pursue meaningful hobbies.

[00:10:51] Kevin Smith: So, I'm not exactly sure what this is getting at, but I would say probably do your hobbies and train. But if you're gonna prioritize one, A, you're gonna live longer if you train, B, you're gonna feel better, C, you're gonna look better, D, you're gonna be more healthy. E, you're probably if you have kids or family, you're gonna set a better example for them than you will just go in and doing your hobby, unless your hobby is like an active thing, but even still, like you still want to strength train, you still want to run. I'm guessing strength training and running are not the hobbies that you're referring to here because you're talking about coping with missing training. So what I would do is just train as your higher priority, and then when you have time on the side to do your hobby, do your hobby.

[00:11:38] Kevin Smith: Even if you have to do your hobby a little less, or even maybe like for certain seasons, depending on what your hobby is, is a very vague question, but I wanted to address it just because like some people think that training should go to the side for their hobbies, but hopefully those reasons, and there are many more reasons, just kind of gave you a little bit of a hint as to why they probably shouldn't be prioritized over training. But either way, depending on what your hobby is, you could just do a little bit more of that certain seasons of the year and a little bit less training, and then other parts of the year you could do your training a little bit more and your hobby a little bit less. So I don't think you have to like trade one or the other. And if you're trying to like cope with missing training, like you're struggling to cope with missing training, that probably tells you you should probably train and maybe cope with doing a little bit less of your hobby if time is of the like the main factor that's keeping you away from doing both of them.

[00:12:32] Kevin Smith: So weird question, but I figured I would take a stab at answering that. Hopefully that helps. Next question: how to train after three to four day field exercises. It depends on what you did in the field. If the field was not too much of a complete brutalization, like you barely slept and you barely ate anything and you were just go, go, go all day. Versus if you just went out in the field, you slept at least decently, maybe you're not gonna sleep perfectly in the field, you ate at least enough food, maybe it was MREs, but still like enough calories. If the former, if you got completely brutalized out in the field, then I would ease back into training the first few days, but after that, you should be totally fine. If it was a more reasonable field session, and maybe you just trained hard during the day, but you ate enough, you slept enough, then maybe ease back into it for one training session, maybe two, but you should be able to get right back into it.

[00:13:30] Kevin Smith: And by easing back into it, I mean dropping the volume a little bit from your lifts and or dropping the intensity a little bit from your running sessions. So, for example, if you come back from the field and your first day back is supposed to be a heavy lower body day plus some intervals. Maybe drop at least a couple intervals off, or if it was a really, really brutal field session, maybe push that to a few days later after you get some easy runs, maybe some strides under your belt. And then for the lift, I would just cut a set off every compound lift. Let's say you have three sets of squats, two sets of RD, three sets of RDLs, and then a couple sets of single leg work. Just cut one set off those. And that should be a less fatiguing session, but still give you some solid stimulus, keep it a little safer, keep it a little lower stress, hopefully save you from digging yourself into a recovery hole that's gonna be harder to dig out of on the back end, but it's really not that big of a deal.

[00:14:26] Kevin Smith: Three to four days is almost nothing. So I wouldn't stress it too much, just ease back into it for a day or two if it was a pretty chill field session, two, three, maybe four days if it was a little bit more brutal, and then get your uh also that during this time get your nutrition, your sleep back in check. That's gonna be a huge one too. You don't want to come back from the field and eat a bunch of crap and get super inflamed and feel terrible and ruin your gut. And you also don't want to come back from the field and treat sleep as the 30th most important thing that you do, like most people do. It is probably actually definitely the most important thing that we all do every day, even if no one treats it as such. Next question What are your thoughts on doing a ruck run lift and SFAS back to back in guys? Questions.

[00:15:11] Kevin Smith: These little grammar errors and spelling errors and extra words just make things really, really difficult. So, I'm gonna read this question as it's written, and then I'm gonna read it how I would write it. What are your thoughts on doing RRL and SFAS back to back in prior to OSIT? 18X. Okay, so I don't know what the IN means, but prior to OSIT, back to back prior to OSIT. Not a very good idea. These are selection prep programs. And also doing them back to back. You're basically doing a very, very similar program. There's a slight difference to them, but it's not by much. But you're doing about eight months of selection prep, and you're gonna finish those programs probably about eight months before you go to selection. So you're gonna be over-prepared, like excessively in a bad way, prepared for selection, eight months before you go to selection, because you have OSIT, you have airborne school, you have SOPSE, pre-sopsy, depending on what time of year you go.

[00:16:07] Kevin Smith: It could be even longer than eight months if you get there in the spring and you're not going to selection till the fall, and so on. So generally, you want to a, for selection prep programs, you want to do them one time. Unless you go to selection more than once, then yes, you can do it more than once. But ideally, you go to selection once, you get picked up, and you do a selection prep program one time leading into it. Just one selection prep program. Two, you don't want to do them when you're way far out from selection. You want to lead into selection. So basically, the perfect way to time either of these programs is to ensure that the taper begins, give or take, about 10 days prior to selection. Because you're gonna show up to selection, you're gonna have a few more days before you start doing anything physical. So it's gonna be about a two-week taper, give or take, which is really pretty solid for most people on a program like that, like either of these.

[00:16:55] Kevin Smith: So that is what I would do. Prior to OSIT, I would focus on more general fitness with a little bit of bias towards being more selection ready, but not all that much. Something like Jackaz L 3.0, Jackaz L 2.0, you could do 2.0, then 3.0. If you have a longer period of time, you could do 1.0, then 2.0, then 3.0, you can mix two and five mile in there. Or you could just hop on T850 right now and follow that until you go to OSIT, and you're gonna be more than squared away. So anyone who's been listening for a long time knows my stance on doing selection prep for way too long. I call it perpetual selection prep syndrome, where people just they decide they're going to selection, they get super pumped about it, and they think it's a good idea to just run selection prep program one after the other. And it's just not a very good idea.

[00:17:40] Kevin Smith: It's not longevity-friendly. It's also missing a lot of other fitness disciplines that you want to have, like generally, when you're not going to selection. And it is bound to lead to points of diminishing return. Whereas when you go a little bit more general, further out, and then you get more specific as you get closer to it, you're gonna be a lot better prepared and a lot more available, less banged up, and you're gonna show up as ready for selection when it's time to go to selection, not eight months prior as possible. Next question: what is your favorite quote for when you need motivation slash a reminder to keep going? I am not a big quote guy, and I'm also a lot of people say, oh, fuck motivation, it's just discipline, that's all that matters. And yeah, discipline's important, but in order to have discipline, you have to have some sort of motivation.

[00:18:28] Kevin Smith: You wouldn't have discipline to go and do something you don't want to do, whether it's wake up on time or your meal prep or eat your meals that you prep instead of going out or get your training in, whatever have you, that you have to exercise discipline in. The underpinning of that is motivation to improve. Whether it's with fitness, you're trying to improve your body composition, your fitness performance, your health, whatever have you. When it's like waking up on time, you're trying to improve your life, you're trying to be more productive, you're trying to not lie to yourself every morning by pressing snooze or sleeping in. So there's underlying motivation there. So it's not like one or the other. Either way, I'm not going to be one of those like, when motivation's not there, just be disciplined type dudes. I don't like using quotes or extrinsic motivation for the most part.

[00:19:15] Kevin Smith: What I do is think of my long-term goals. Where do I need to be? And what do I need to do today to get there? And one reframe that helps me significantly is I pretend that there is a camera crew following me around 24 hours a day. And anyone who thinks highly of me, anyone who thinks that I am a badass or I'm a high performer or I'm a high achiever, anyone who looks up to me, anyone who kind of has an image of me as someone who does the right thing, is a man of his word, is not hypocritical, etc. Anyone of that nature is able to see the footage whenever they want. And my goal is to not allow people that are watching to be able to tell whether I'm having a good day, a great day, a bad day, a horrendous day, an average day.

[00:20:05] Kevin Smith: My goal is to just show up the same every single day, no matter how I'm feeling. And pretending that camera crew, I used to have, I don't have any more, but I used to have 24-7 camera crew sticker on my computer monitor. Now I kind of just like have this in the back of my mind, regardless. If I need it, some days I'm having a good day and you know I don't really need to remind myself of these things. But for bad days, I just remind myself, what would someone think if I was having a bad day and I therefore showed it with my actions? Like I am not actually living up to the message that I put out. So that really helps me. And I really like this reframe for really anyone that struggles sometimes with motivation, which is literally everybody. But the main difference between people who are very, very high achieving and very successful, very fulfilled, they feel great about themselves, they don't feel like they are shortchanging themselves or performing way below their potential.

[00:21:03] Kevin Smith: They don't feel like hypocrites, they don't feel like losers, unsuccessful losers with low self-esteem, is that they show up regardless of how they feel. Everyone's gonna have days where they don't feel good. Everyone's gonna have days where they don't want to be there or they don't want to do what they have to do. And usually doing stuff that you don't want to do is oftentimes, sometimes doing things that you really enjoy doing. I mean, this applies to me most of the time. Sometimes I really like it, and also it's going to help me be more successful and run my business, etc. However, sometimes I either usually like something and don't really feel like doing it today, or it's something I just don't want to do. I hate, I don't enjoy it, but I know I have to do it. And the people who are able to show up their best at with their absolute best, not really letting anybody else who would be standing by or watching the game film of them operate, they would not be able to tell.

[00:22:00] Kevin Smith: Whether they're having a good day or a bad day. They just show up as their best self and put their best work into it, even if they feel terrible and they don't want to be there. So that is my main goal. That's the thing I remind myself of. I don't go on the internet and look for motivational quotes. You can do that if you want, if you find that helpful. But I personally don't really take part in that. Next question: how to get 550 grams of carbs a day if I only have time to eat three main meals? So I would start by challenging you to rethink the fact that you don't have time to eat more than three main meals. The fact is, most people have way more time than they actually think they do. And if you don't actually have time for another feeding, whether it's a main meal or just taking in more carbohydrates or more food in general, you're a really, really bad planner and you have very t bad time management skills, and you're probably one of those people that thinks like being super busy all the time and being crunched on time in a chaotic life and you're just always on the go is a good thing.

[00:23:04] Kevin Smith: It's not a good thing. It means you're really ineffective with your time. So if you prioritize, if you're if one of your priorities is to ensure that you're getting the right nutrients in to presumably hit your fitness goals, which involves getting 550 grams of carbs in, I can almost guarantee that you're gonna find a way to do it. And that may be either eating higher carbs if you really can only eat three times per day, eating more carbs per meal. That's I mean, your real only option. I can't think of another possible option. If you can think of one, maybe. But you can also consider eating more often. You could probably drink a glass of juice that has 50 grams of carbs in it, aka 16 ounces or so of orange juice, in I don't know, a minute or less.

[00:23:53] Kevin Smith: And that's really not gonna take a whole lot of time, energy, or anything like that. Ideally, probably most of your food calories coming in should have some nutrients in it, should be like actual food, but there's nothing wrong with drinking calories, especially if you really need a lot of carbs like this person does. But I would think outside the box a little bit and really challenge yourself to maybe come up with some more time if it's something you really prioritize. And if you don't, then hey, your only option is to eat more carbs per meal. This would be a pretty challenging thing to do. You'd need almost 200 grams of carbs per meal, but it can be done, it just wouldn't be my ideal approach, and I would much prefer you add another meal or two to your daily eating.

[00:24:40] Kevin Smith: Even if they're not complete meals, they can be snacks, they can be liquid calories, that's fine too. But it's it's doable. I promise you it is. Guys, a little break in the action to tell you about Pride Foods, Rice and Grimes, and Stacks. If you have been listening to the show for a while, you guys know my stance on carbs and the fact that most people with extreme performance goals or body composition goals eat nowhere near the amount of carbs they should be eating. And one of the easiest, most simple, most delicious ways I have found to get more carbs in is rice and grinds, as well as stacks, which are the two main products that Pride Foods creates. Rice and grinds is a fantastic oatmeal alternative.

[00:25:29] Kevin Smith: It's a cream of rice, but it tastes exponentially better and digests way easier than the cream of rice you're gonna see at any grocery store. The Stax pancakes are fantastic as well. They are yam-based, and the only macro in these products is carbohydrates. So I eat these things for breakfast, I eat them around training. Oftentimes in the evening after dinner, when I've already had all of my other macros, and all I have left is carbs. I can't have any more protein or fat. I'll throw a bowl of rice and grinds on top of some frozen berries, mix it up, it thaws out the berries, and the berries cool it off so you can eat it instantly, and it is fantastic. So if you need to up your carb game, check out the link in the description.

[00:26:14] Kevin Smith: You can get 10% off. Try any flavor you like. My top flavors are chocolate brownie and brown sugar cinnamon, but all the flavors are honestly pretty damn delicious. Or you can go to pridefoods.org and type in the code TTM for 10% off. Alright, guys, back to the show. Next question: can 2 and 5 mile be paired with T850? It can be, but I would not recommend it because A, these are both basically hybrid programs. 2 and 5 mile is definitely more run-biased. So if you want to make run gains faster and sooner and a little bit less strength gains, then that would be your best option. T850 is more continuous in the long term. So generally, phase by phase, which each phase or each block is six weeks long.

[00:27:01] Kevin Smith: One block will be three days a week lifting, a little bit more run biased. The next block will be four days a week lifting, a little bit less run biased, a little bit more strength biased. Right now it's more of a strength bias block. Next block will be more of a run biased block. It'll look similar, pretty similar to two and five mile. If you were to try and mix them, even a high-level fitness professional that's really, really good at programming, which are people like this are very, very rare, they would have trouble combining these to make them better than just following one or the other on its own. I personally would struggle to take these two programs. I created both of these programs. Well, I mean, I I guess I update one of them. I update T850 because it's a training team, it's group coaching, it's continuous, but I created two in five mile, and I create each block of T850, and I would still have trouble making them, taking bits and pieces from each one, combining them into the same training block, same training week, same training program, and making it produce better results than just following one or the other.

[00:28:02] Kevin Smith: So it all comes down to what you want more. Do you want to gain run times? Do you want to improve your run times more or sooner than I would do two and five mile? Do you want to just have a mix of strength gains as well as run gains? Then I would choose T850. And worst case scenario, the thing about T850 is there's a one-week free trial. So you can try it for a week. And if you like it, stay on it. If you don't like it, hop off and grab two and five mile. And I would grab two and five mile before tomorrow or before, yeah, the day you're listening to this tomorrow. So the end of September, basically, because it's on sale. It's off 25. Check it out. Next question: Mindset advice for 18Xs and option 40s in OSIT seems like a tough place for type A's. Yeah, bro.

[00:28:48] Kevin Smith: My advice is you're gonna be around a lot of booger eaters for sure and window lickers. However, you're also gonna be around other option 40s and other 18xs, and I would mostly associate with them. And then when you're around the other people that are either bitchers, moaners, complainers, or block checkers, people that don't put in the effort, they're really not driven to do anything, they're just there because the army was their better, their best option. They didn't really have any other place to go, or they thought it was going to be something different, they didn't realize how hard it was gonna be. Not that oh, it's hard, but it is hard for some people. And it can be hard for even people who are physically and mentally tough. It's just really, really vanilla, and there's a lot of hurry up and wait and being bored, which is something I'd practice by the way, intentionally be bored on a regular basis.

[00:29:37] Kevin Smith: I've talked about this in a bunch of episodes, but the ability to be bored is a skill, and most people lack it because every time they feel a hint of boredom, they pull their phone out. And that is a problem in many, many different ways. I'm not gonna get into all of them right now because it's not really relevant to the question. But what I would do is associate most with the other type A hard-charging killers, and not associate as best you can with the people that you just don't drive well with. And note that it's part of the process, a required part of the process. So it's not like you can skip it or expedite it or circumvent it. You have to go through it. Everyone does. And I would also caution you to have the attitude that, like, because you're type A and you're a high achiever and you're a go-getter, that you're like better than everyone else.

[00:30:25] Kevin Smith: You just have a different disposition than everyone else. I believe that it's a more fruitful and a more fulfilling and potentially successful disposition, but that doesn't mean it's like better or right. It's just different. So don't think that like just because you're a savage and you're a stud, that you're in every way, shape, or form better than the guys who are not. You just have a different mindset, you have different goals than them. Now it's one thing if someone has terrible habits and they their actions show that they don't really care and they don't really have big pursuits, but they say they do, that's one thing. But some people are just totally fine with checking the blocks and getting by. And that's just the type of person you're gonna have to navigate sometimes, and that's just how it is.

[00:31:11] Kevin Smith: But definitely don't go through it thinking you're like better than everyone else or you're amazing because that's people don't want to be around that type of arrogance. A little bit of minor arrogance, totally fine. A little bit of cockiness. Most high achievers, great performers, have that. But you also have to exercise some humility and realize that you're not better than everyone else. Next question: I'm looking for adductor recovery and strengthening exercises and how to warm them up. So I would use an adductor machine. Those are the bad girl machines. No, the good girl machines where you're closing your legs against resistance. That is by far the best like isolation adductor movement. You can do things like Copenhagen planks and active Copenhagen planks. You can also do things like Cossack squats, Cossack lunges.

[00:31:56] Kevin Smith: Those are great, really, really awesome, especially for mobility. But you're not really going to get anything better as far as targeting the adductors for, I don't know what you mean by recovery, but strengthening your adductors and getting them more jacked would be you'd be best served by using the adductor machine, hands down. However, does everybody need adductor strengthening, like specific targeted adductor? If you have had issues with that area in the past, yes, I would probably isolate it a decent amount. However, for most people, doing some various deep squats, deep lunges, deep split squats, etc., will target the adductors pretty well, and you should be totally fine. Nothing wrong with adding some specific adductor work in.

[00:32:42] Kevin Smith: I do it once in a while, but squats and lunges and split squats cover it pretty well. Next question Life in SF with a wife and kids. How often are you gone? Q course and on a team. So you are gone, it depends. It really, really does depend. I did not have kids throughout my SF career, and I can imagine now that I do have a kid, but I'm not an SF, how much more difficult it would be. Especially because my kid is like a newborn, and I know like depending on what's going on and where you're at, usually if your wife is about to give birth, they're gonna send you home for you to be there for it. It may you may not be there for very long, but you'll at least be there for the birth process, hopefully, unless it's like a surprise thing, and at least the first week, maybe two weeks. But if you're in a shitty environment and maybe like a conflict kicks off here in the next few years, and you're needed, let's say maybe you're an 18 Delta, you're the only Delta on the team, you just need to be there, then you could miss stuff like that, which is terrible, but it's reality, potential reality.

[00:33:46] Kevin Smith: What is life like when you're married? I mean, you're gonna see your wife maybe if you're on a really good year, half the nights, you're gonna sleep in your own bed, half the nights of the year. They shoot for this two to one dwell time, which means you're, I think, home for twice as long as you are away, but in reality, that almost is never upheld. Like, guys are away way more often than that. And it also depends on how much your team sergeant is like into white space versus how much he wants to fill white space. My team sergeant, my last team sergeant, hated white space. White space basically is like chill time where you're not doing anything. So we would travel a lot, we would train a lot on base on Brag too, but we would go different places throughout the country, like inside the country, to do different types of training.

[00:34:35] Kevin Smith: And then we'd have our deployments, our J sets, etc. So I was definitely gone. And then you have your personal schools as well. If you're going to uh ranger school or you're going to dive school or something like that, you're gonna be gone just you, not your whole team, but you're away from home, you're probably not gonna see your wife and your kids. So I would expect on a good year about one to one, being home about half the year. And again, this is depends on what cooks off in the next few years, but in general, on a good year, you're probably one to one. And then maybe some years quite a bit more than that, maybe some years a little bit less, maybe some years a lot less, depending on you know, you're gonna go to SWIC at some point, most likely if you stay in for a while. And so you'll be home for the most part, depending on where you do, where you go for SWIC and what you do for instruction, you're gonna be at least home.

[00:35:22] Kevin Smith: It may not be at Bragg, but it's gonna be somewhere that you bring your family for. I think SWIC tours are like three years, maybe two years. I think they're three years. So that's a good time to be like stable and you know, raise your kids and be around your kids more often. But you don't really get to exactly choose when you go and do that. And a lot of guys don't even have interest in going to Swick because it's just not as rewarding. You're not actually going and getting your gun on, being doing Green Beret shit. You are absolutely playing a role in the next generation of Green Berets, and also some Swick positions are current Green Berets like Sokam refresher and things like that. But still, most guys, I would say maybe like 80% of guys don't want to go to Swick. You'll still probably have to go, but they're not like super chomping at the bits to go.

[00:36:09] Kevin Smith: Some guys do volunteer, and that's totally fine. I think there's nothing wrong with that. But if you're going into it and you're already worried about like, oh man, how am I gonna do that? Or like, will I see my family? Am I gonna get am I gonna miss them? Am I gonna get homesick? Things like that, you may want to rethink it because it is not the job for the faint of heart. It really isn't. It's tough on families, but I always say most failed soft marriages, or I would say probably most military failed marriages would have failed anyway, but being in soft or being in the military just expedites that process because you're just not right for each other anyway, and you learn it a lot faster when you're gone half the time or more than you would if you were married and you had a normal job where you see your wife every day, it would just take a lot longer because I don't know, usually there's less problems when you're traveling and going away all the time.

[00:37:05] Kevin Smith: So that is my best take on it, best advice on it. It's not for everybody, but it is very doable if you do the right things. You chose the right wife, your wife is independent, she doesn't rely on you for friggin' everything. Of course, your kids are gonna be dependent on you for certain things, but hopefully she can take care of the kids while you're gone. Maybe she can get some help taking the care of the kids when you're gone. Do your best to communicate with them as much as you can, call them, FaceTime them, whatever have you, and it is doable. It's just not easy. What's up, guys? A real quick break in the action before we get back to the show. There's this really, really trite quote: fail to prepare, prepare to fail. And guess what? Quotes don't become trite accidentally, they become trite because they are actually true. Almost everyone experiences it, and so it becomes a quote.

[00:37:53] Kevin Smith: And this quote is applicable to nutrition more so than almost any other aspect of life. Those who prepare their meals ahead of time will see more success, regardless of what their goals. Honestly, any successful nutrition intervention I've ever been a part of, whether it's coaching, my own, or people I know, have had some sort of planning or preparation involved. And although you can absolutely do your own meal prep, let's be honest, most people either do it for short periods of time and then they fall off for several months and it's on and off like this roller coaster, and therefore they fail half the time. That's not a very good percentage, or most people just don't have the time or the bandwidth or the gumption to do their own meal prep every week. And that is where a meal prep delivery service comes in.

[00:38:41] Kevin Smith: And I have tried dozens of them, and absolutely nothing touches Mega Fit. It is hands down the best I've ever tried as far as macros are concerned, and as far as taste is concerned. Me, I prefer to get some of the meals custom made. You can actually go in and choose the meat, the produce, the starch, and the macros that you want. They also have pre-made meals that are also delicious, and the macros are fantastic for performance, body composition, and just overall vigor and well-being. I usually eat five, six, seven of these per week, and they make my life very, very simple and low stress. I typically like to cook them on the stovetop with a little bit of bone broth, let them simmer for a little while, but they also work great in their microwave.

[00:39:29] Kevin Smith: And I've got a discount code for you if you want to try. You can either go to the description and click the link for MegaFit, you'll get 10% off, or you can go to their website, megafit.com, type in the code TTM at checkout for that 10% off. All right, guys, back to the show. Next question: Could you tell us the different types of hinging movements and their pros and cons? Example hip thrust. Okay, so your one example is not actually a hinge. That being said, hip thrusts are awesome. But a hinge movement is where you start from most of the time standing. There's an upper body hinge I'll get into, but usually you're standing and you push your butt back. You have weight usually in front of you for a good morning or something like that. It could be on your back, but usually it's in front of you. Barbell, dumbbell, hex bar, whatever have you, maybe a machine.

[00:40:15] Kevin Smith: And you have straight legs to, I would say mostly straight to kind of straight legs, depending on what you're targeting. And you push your butt back, and it's a very, very effective way to train the posterior chain. So everything from a classic deadlift off the floor or any deadlift variation, RDL, stiff-legged deadlift, single leg work on any of these variations, all hinges, good mornings are great, and you can do all these things too with multiple different pieces of equipment. And I really like to mix it up and use different pieces of equipment. Generally speaking, the barbell is a great tool for the hinge. It doesn't really require extra mobility like a lot of barbell lifts do, like bench press and squat. So you can do like heavy RDLs, heavy stiff-legged deadlifts with a barbell, and it's great.

[00:41:01] Kevin Smith: But you can also use dumbbells, you can use a hex bar, you can use a belt squat machine. If you're doing things like good mornings, you can do them on a Smith machine, you can do them with a safety bar, you can do them on a Roger squat. I love, love, love Roger Squat good mornings. It's not a very common machine that you're gonna find in a lot of gyms, but it is a great movement. So the hinge is, I mean, very versatile. You can also do more of a what I call an upper body hinge, like a 45-degree back raise. You can make 45-degree back raises a little bit more glute biased, you can make them a little more hamstring bias, you can also make them. They originally were intended to train the lower back. They're not like my favorite lower back like spinal erector exercise, but you can make them more biased towards the erectors. So that is the rundown of basic hinges.

[00:41:48] Kevin Smith: Which one should you do? It really depends on what your goals are. The only one I would say is hit or miss for a lot of people is just a conventional deadlift off the floor. Some people can do a deadlift long term and feel great, get great gains from it, never really bang their back up. Other people, it's just not the best lift for them. Either they lift with mostly their ego, or and or they are just not built well for the deadlift. Oftentimes, if you have really short arms and really long legs, the deadlift is going to be a little rough for you. You can make it a little easier by using some bumper plates or something of similar height underneath the plates on each side. So you're starting a little bit higher, like someone with longer arms would start. But you can also just continue doing it. You just may not be able to.

[00:42:35] Kevin Smith: Your deadlift might be a little bit out of proportion to your other movements if you're not built well for it. Or if you're competitive and you want to lift as much as possible, and you don't really care about whether it's a hinge or not, you can do sumos. Sumo deadlifts in the classic sense aren't really hinges. They kind of are, but they just have a I would consider them a completely different movement than the conventional deadlift as far as which muscles are involved. They're more quads, adductors, outer glutes, and they don't quite involve as much like pure posterior chain as a deadlift from the floor, but both are acceptable in competition. So most people that are built poorly for conventional deadlifts opt for the sumo deadlift because they're allowed, and they can usually lift better, more weight, and they also are just built better for that sumo deadlift.

[00:43:23] Kevin Smith: Oftentimes shorter people are more appropriate for sumo deadlifts and a little less for conventional, but that's not always the case. There are some really, really tall conventional deadlifters. Oftentimes they have really, really long arms and they're just thick and meaty and they have like jacked upper backs. But anyway, love a good hinge. And again, the hip thrust, even though that was your example and it's not a hinge, it's still great exercise, especially for dudes, because dudes oftentimes think the hip thrust is like just for women. And I am not a fan of the barbell hip thrust just because of the takedown and setup time, it's a pain in the ass, no pun intended. But if you have A machine, a hip thrust machine at your gym, and you're not using it, and you're a male, and you have basically any goal from just pure hypertrophy to strength to hybrid goals, whatever have you.

[00:44:12] Kevin Smith: The hip thrust is awesome. It's very, very low fatigue. It's mostly an isolation movement on the glutes, but it is not very soreness inducing. You can load the hell out of it. It's simple. Usually you're not going to mess yourself up. And so even though it's not a hinge, I would definitely include it as part of my posterior chain training. And I do. Next question. Zone two on anything stationary is so boring. Is there any way to do less time for the same benefit? Well, my man, unfortunately, no, there's no way to really expedite it for performance reasons. Now, if you're just doing cardio for health and longevity and well-being, then you don't necessarily have to do a bunch of long zone two. You can go a little faster, a little shorter to a lot shorter, and still get pretty solid benefits.

[00:45:02] Kevin Smith: One, I think it was a recent study. I don't have the study in front of me, and it's been a while since I like looked through it, but there was a study that basically had people doing, I think, six to eight minutes of ramping intensity conditioning. I think they were on airbikes or rowers or both. But essentially what you do is first couple minutes, pretty easy, zone one, zone two, or RPE. I like to use RPE for this, but RPE two to three for a couple minutes. Then ramp up for the next couple minutes to RPE five to six, ramp up to seven to eight, and then the last minute, maybe two minutes, depending on how long you're going, you should probably keep this like 10 minutes or less. I mean, you can go longer, it's just more practical. Like most people are doing this because they're short on time and they want to get good cardio stimulus. Last minute or two, you're going like balls to the wall, you're going really, really hard.

[00:45:50] Kevin Smith: Is that going to give you the same benefits as zone two for performance? No, absolutely not, not even close. However, if you're tight on time or you just can't handle the misery of sitting on a stationary bike for a long time, I'm saying this jokingly and tongue in cheek because it's really not that bad. But either way, if you're tight on time, then doing something like that on a regular basis, you probably should probably do this like multiple times per week. If you just do this once or twice a week, better than nothing, but four or five times a week, usually good. It's so short that it's not gonna like zap you recovery-wise, as long as you're doing the right things outside the gym. But if your goal is to improve your overall like running base or your general aerobic base, I would strongly recommend just accepting the fact that zone two is boring.

[00:46:39] Kevin Smith: And also the fact that being bored, like I said earlier, is a very, very high leverage and high ROI skill to possess because not a lot of people have it. And when you're bored more, when you're okay with being bored, you are gonna be more creative, you're gonna have better mental health, you're gonna have less anxiety, you're gonna have a longer attention span, and so on and so forth. And when times of boredom come up, like this one, where you and you're probably not even bored too. I'm guessing you're probably listening to something andor watching something andor reading something, so it's not even true boredom. But either way, when boredom does come up and you practice it on a regular basis, it doesn't completely cause a panic attack like it would for probably 99% of the population right now. So I would just look at it as a good solid character building and cardio building exercise.

[00:47:29] Kevin Smith: Again, unless you don't care about performance, you're just doing it for health. Alright, let's do a couple more questions. What program of yours would be good to purchase to solely put muscle gain and strength? To solely put muscle gainslash strength. Put muscle on, gain strength? Yeah, okay. Anyway, I would say the hypertrophy program will be by far the best or a sleeper program. If you want a little shorter and you want it app based, I have a program called Bro Split Plus that is on Train Heroic. All these are linked below. This program is not involved in the sale, but it is my main hypertrophy program. Additionally, because I've gotten questions about this, so I'll address it now. We have another hypertrophy program coming out in October. It's the goal is to get it out well before the end of the month.

[00:48:16] Kevin Smith: I don't have an exact date. I've got a newborn, not everything goes to plan at home. I know that's an excuse, but still, my wife is the one in charge of making it look really nice and presentable and like actually putting it out into the world for people to buy. And let's just say when she has an eight-week-old kid, her energy and her time is, I mean, the kid is the priority, so it's a little bit limited. That being said, our goal is to get it out this month, or sorry, October. And that is going to be a sick hypertrophy program that also has some more conditioning in it. Not necessarily a it's definitely not a hybrid program, but the conditioning is more so for health and supporting your hypertrophy. When you have solid aerobic fitness, not like elite aerobic fitness, not going for like maxing your run times and your ruck times and getting strong at the same time, but you're doing some supportive cardio of your lifting of your actual hypertrophy training.

[00:49:15] Kevin Smith: Almost like Run Advanced has a little bit of lifting in it just to support running. Same deal here, except for your cardio on the side is supporting your gains. It's going to improve your recovery, your mental well-being, your recovery between sets and sessions, I should say. And it'll just keep you healthier and less inflamed. And it's generally a good idea, regardless of your goals, even if you want to get jacked as fuck, to do some cardio on the side. And that is what this program will have. Again, stay tuned, should be out in the next month or so. Next question gain 10 pounds due to an injury. Foot. Any advice for cutting while at the late stage of rehab? Okay. So I would A, stop blaming your injury for gaining weight.

[00:50:01] Kevin Smith: You don't just get injured, you don't hurt your foot, and then all of a sudden weight appears on your body. That was maybe due to your decisions to eat more than you burn after you got injured. Possibly because you felt bad for yourself, which is understandable, but it's not the injury's fault. It is the person who ate the extra calories' fault, which is unfortunately you. So take some responsibility. Don't blame your injury. Just getting that out of the way. Now, one of the worst times to go into a cut, even though you gain weight, you don't want to be there. One of the worst times to go into a cut is when you are healing from an injury. You're gonna prolong how long it takes you to heal because your body needs extra resources in order to repair itself in order to heal. I can't think of many worse times to try and restrict yourself from calories than when you're trying to recover and get back to where you can do what you want to do.

[00:50:55] Kevin Smith: So I would hold off on that. Right now I would eat at maintenance, at the very least, at maintenance. Hopefully, you're still training. Ideally, you're not you didn't hurt your foot and just take off all training. Some people do that, not a very good idea. You can probably do a lot of things training-wise, so I would keep doing that, lifting, cardio, whatever have you, and eating at maintenance. That way you're giving your body what it needs to repair and recover, and you will heal sooner. And once you heal, you're gonna be in a much better state to go into a cut and do it reasonably and do it sustainably, and do it in a way that doesn't also, yeah, you'll get leaner, but also screw up your foot and screw up your recovery and just make you injured longer. So that goes for any injury. Anyone who's coming back from an injury, it's very, very common for people to want to cut and get leaner when they are injured, and it's a terrible, terrible idea.

[00:51:47] Kevin Smith: Even though it may not seem like it, your body does need extra resources beyond just keeping you alive, beyond just supporting your daily activity to recover and repair. And that comes from calories, macronutrients, micronutrients. Alright, a couple more questions. Adding some weight versus going into selection leaner for performance. Generally, I would lean towards the latter, going in leaner. You don't want to be crazy lean, probably at the minimum 10%-ish body fat would be the leanest I'd go. 12, probably even better, just so you have a little bit of extra fat. Now, if you're one of those people that can be really lean, 8, 9, 10% body fat, and still perform, still feel great, not have it like mess up your hormones, not be hungry all the time, etc. Usually those people are very rare.

[00:52:33] Kevin Smith: It's a genetic thing, but if that's you, fine. But for the most part, 10, 12, 13-ish percent body fat is a good level of leanness to go in. That way you have a little extra, but you don't have so much extra fat that you are slowing yourself down, adding more inflammation, making calisthenics more difficult, not really looking the part, etc. So certain things like ranger school, it would make sense to go in a little bit fatter because you're gonna lose a little, but I even that most people overplay that. I would maybe gain a little tiny bit of fat going into ranger school, but not really that much. Because if you gain fat and you're trying to improve your performance running rucking wise, especially as well as calisthenics, but more so running and rucking, you are giving yourself a little bit of a handicap. You're just gonna be less efficient, especially if you feel really good at a leaner weight and you're trying to force yourself to get fatter because you think it's a good idea.

[00:53:25] Kevin Smith: Most people don't have this issue. Most people probably could stand to get significantly to at least a little bit leaner before they go to selection, and also it would help their performance. You don't necessarily want to do this as you're getting close to selection, you want to do it further out and then go into selection, mostly eating at maintenance because that's best for performance. But if you have, let's say you're 11, 12% body fat, you're wondering if you should get up to like 15%, 16%, versus stay around where you're at. I would stay around where you're at. You're probably gonna feel better, perform better, and it's not like you're gonna go in and just waste away. Yes, you're gonna lose weight, everyone's a little different, you're gonna lose muscle mass, you're gonna lose fat, you're gonna be leaner, like very lean when you get done, but it's transient and it's short term, and hopefully you have a really sound, robust train up and you recover well and you're just a savage mentally and physically, it's really not gonna limit you all that much relative to like what they're looking for.

[00:54:23] Kevin Smith: Yes, when you get to the very end, like the trek, you're not gonna perform as well on the trek after three weeks of selection, after losing all that weight, after being depleted, sleep deprived for so long, and fatigued throughout the entire time because you're doing really hard shit, as you would be if you were just doing that fresh, but relative relative to your overall fitness, once you get there, you should be able to just totally fine get through that and move on. Alright, we will do a few more. Next one, foam roller or tiger's tail to pack four selection. My man, you have asked the most important question of all time on the show, whether you should bring a foam roller or a tiger's tail to selection. This is literally as make or break as it gets. Just kidding.

[00:55:08] Kevin Smith: Brother, this is so menial and not important that the main reason I brought it up is because a lot of people put a lot of stock and they waste a lot of bandwidth. They do a lot of mental gymnastics determining what to bring for recovery items for selection. What's going to make the most difference in your recovery at selection is what you do leading into selection. It's not whether you have a foam roller or a tiger's tail at the end of the day to get your knots out or your fascia, whatever people think that these things do. Probably not actually what they're doing, but either way. That's gonna make the biggest difference. Showing up as prepared and physically robust and mentally robust as humanly possible and fresh and well tapered. Putting any more than 30 seconds into this decision is a complete waste of time and energy and bandwidth.

[00:55:59] Kevin Smith: Take either one, whichever one you prefer, but to think that it's gonna make any difference in your overall outcome is insane. You're just majoring in the minors, you're thinking about the wrong things, you're focused on things that just are very, very menial. Focus on showing up as prepared as possible. Throughout that time, eat well, sleep well, make progress along the way, improve your overall aerobic base, your physical fitness, do some mobility, that's fine. Lift with a full range of motion, maybe do some extra mobility, maybe do some foam rolling if you like it, but it is not this like needle moving thing that's gonna make really any difference. So just go and crush, and I would just have your wife or your friend or your brother or something like that throw one of these in your bag and just go with it, and it's not gonna make any difference, I can assure you.

[00:56:49] Kevin Smith: Next question, we'll do two more. Does grieving a deceased loved one inhibit training in recovery? Absolutely, it does. This is a stressor. And first of all, I'm sorry to hear that you lost a loved one. That's tough. But yes, your body doesn't really compartmentalize different stressors. All stress coming in, your body kind of has to deal with it the same way, it looks at it the same way, it affects the body the same way. So whether it's training stress or life stress or family stress or work stress, whatever have you, it all adds up and all becomes a factor. So when you're going through a period of time like this, like an acute stressor, you lost a loved one, it's gonna take you a while to grieve, go through that process, get not that you're ever gonna get over it, but get to where it's not like a stressor that is acutely limiting your current training and recovery.

[00:57:46] Kevin Smith: What I would do during this time is dial back your training a little bit and accept the fact that you just lost a loved one, and maybe right now is not the best time to pursue maximal fitness gains. Maybe this is when you maintain. I would drop down some lifting volume and I would drop down some conditioning intensity. Those are generally going to be the most fatiguing and hard to recover from aspects of those two different modalities, and go through your grieving process. When you start to feel better, when you start to feel like it's not this super painful thing for you every day, which will happen over time, then you can start reintroducing some harder training and getting back to where you're chasing more gains. So any sort of acute thing that happens in your life, whether this was an expected death, like someone was dying for a really long time, they had cancer, whatever, or unexpected, it's still going to be an acute stressor and still is going to affect the way that you are able to focus as well as just your general physiologically, physiological recovery ability and training ability, ability to go hard.

[00:58:47] Kevin Smith: So you always want to just consider different life stressors when they come into play, because they are, that's just part of life, dialing things back and acting accordingly. The worst thing you can do is just try and continue chasing games and trying to maximize everything while also going through this. That is just a recipe for crushing yourself and feeling terrible and probably wrecking your hormones, your nervous system, etc. Or be just getting hurt and being frustrated and grieving, which would not be great. So take it easy, give yourself some grace, and best of luck. Alright, let's do one more question. Why does my physique melt, quote unquote, melt with high volume endurance training? Body weight is the same and lifts. Yeah, so there's a lot that could be happening here.

[00:59:34] Kevin Smith: My guess is you're just overdoing it overall, and your body is just unable to fully recover from what you're doing. You could be doing just too much overall lifting plus conditioning, you could be doing too much, and too much is relative. It depends on the person, depends on lots of different factors. But essentially what's probably happening is your body's just in a really stressed-out state. And therefore, your cortisol is high, you're probably in a fight or flight state more often than a parasympathetic or rest and digest, rest in a relaxed state. And when this happens, sometimes your body composition will change, and oftentimes that means you hold a little bit more water, so that can make you a little look a little more fluffy, and it can also reduce your muscle mass. If you're doing a ton of conditioning, there's only so much lifting, there's only so much that lifting can do to maintain all of your muscle.

[01:00:20] Kevin Smith: So if you're doing a ton of conditioning, A, oftentimes it has metabolic effects. Like you are at first, when you start doing a bunch of conditioning, you're burning a lot of calories. The better you get at it, the longer you do it, the more efficient you get, and the less calories that conditioning burns. So you could be just overeating a little bit. You might be in a calorie surplus and exchanging some fat for muscle, losing a little bit of muscle, gaining a little fat, gaining a little water weight because your cortisol's high. And that can look like a more melted physique. I would guess that if you dial back your conditioning andor your lit just your overall training load, you would start looking better and feeling better. And your labs would probably look better. I would start by getting labs done and looking elsewhere in your life, like, are you sleeping well? Are you generally more stressed out during the day?

[01:01:06] Kevin Smith: Do you have really like big-time brain fog? Are you fatigued? Those can all be signs that your hormones are all out of whack, your thyroid's out of whack, your nervous system is really imbalanced and it's not a great state to be in, even if you are performing at a high level. A lot of athletes are like really unhealthy. But because they are really, really driven to be good at their sport, they're okay with that. But if that's not you, if you're just doing this because you want to train more and you just train, train, train, and you want to actually be healthy, and you're not okay with trading extreme performance for health and well-being and just general day-to-day effectiveness, I would get some labs done, see what you're looking at, and probably make some changes in your training. And you'll probably build muscle again, and you'll probably get a little leaner.

[01:01:53] Kevin Smith: You might stay about the same weight. A pound is a pound, whether it's fat or muscle. But oftentimes, really, really high endurance volumes, even if you are lifting, can sometimes exchange those a little bit. And it is temporary unless you continue doing what you're doing. That's kind of the definition of insanity. But that's it, guys. Thank you very much for tuning in. Hope some of these answers gave you what you're looking for, or at least what you need to hear, even if you weren't looking for it. And yeah, thanks for tuning in. I'll be back soon with another episode. Don't forget to check that sale out if you're interested in a soft bundle program. Alright, guys, Terminator Out. Thank you for listening. If you like this show and want to start crushing your goals, please subscribe so you don't miss an episode. And for more fitness content, follow me on Instagram at Terminator underscore training, or check out my website, Terminator Training.com.

[01:02:40] Kevin Smith: All right, guys, Terminator Out.