Stop Exercising to Burn Calories.... | JJ Virgin | DSH #1842

We've got to stop focusing on exercise to burn calories, that we need to focus on exercise for the metabolic impacts that it has. If you look at the exercise recommendations, they go, okay, it's 75 minutes of vigorous or 150 minutes of easy, moderate, they call it. Turns out it's actually not a two to one like that. It's actually four to 10 to one, like one minute of vigorous, like say you ran up the stairs is worth about 10 minutes of walking. okay guys jj virgin back on the show we're here at a4m i know you're about my hood yeah you're neck of the woods let's go the muscles are out well this is your neck of the woods yeah i'm filming here yeah you're speaking but um looking good what's new since i've seen you it's been almost a year now i think yeah just working out yeah i could tell working out working on a new book what's this book about can you spill it next year i can't okay because it's my book so i can do what i want right it is called the metabolism fix restore your body's ability to build muscle and lose fat faster and the real premise of it is we have done such a massive disservice by focusing on losing weight and i think the glp ones really exposed this instead of focusing on body composition what your weight's made up of and how to improve that and taking more of a muscle first approach to health. Yeah, because the GLPs are, you're losing weight, but also muscle weight, right? Well, but here's the reality. It's not the GLP-1s. Any poorly designed diet without exercise, without protein is going to cause that problem. Really? Oh, yeah. Yeah. You look at any diet with caloric restriction, the difference with the GLP-1s is you can actually stay on the diet, right? With a normal diet, you get too hungry and you override this. And so any poorly designed diet, you lose too many 5% to 40% muscle. Jeez. It's a caloric restriction. So here's a funny thing. When I was on Dr. Phil for two years doing these weight loss challenges, they had a competition where they divided the group. We had 13 challengers. They divided them in half. And they said, whichever group collectively loses the most weight in this month is going to get to go to Canyon Ranch. Well, I was bringing a body composition scale in so I could see what was going on. and the night before the weigh-in, that whole day before the weigh-in, all they did, the one group that won, which they won by a half pound overall. Wow. Okay? So the day before, they didn't eat. They didn't drink. They just walked on the treadmills all day long, and then the night before, I mean, this was really strategic and smart because we didn't say you couldn't do this. They turned the showers on to high. They stuffed towels under the bathroom doors, and so they just steamed themselves. they completely dehydrated themselves i could see it on the body comp scale because that thing looks at total body water and i'm like uh-oh right but i mean it was they did like a boxer weigh-in that's crazy yeah so they did a water fast yeah oh they and water fast in massive dehydration as well and it worked great they didn't they didn't do a water fast because they drank no water either yeah so they won by half a pound uh-huh overall overall not each person overall Oh, overall. So the reality is the other group should have won. They should have won. Interesting. And what was the difference? Like, were they on different diets? Like, how did that work? No, there was no, during that program, Dr. Phil had a book. And so there was nothing specific. Like, I was working with each one individually to tweak things. It was interesting. The people who didn't do well in that group were the vegans who were only doing cardio. We got the other ones. No, they did not do well. They were doing loads of cardio and they were doing loads of, well, think about if you're a vegan diet, when you look at food overall, the most thermic satiating macronutrients, protein, protein and animal products is going to come with fat, although you can get it pretty lean protein and plant products comes with carbs or fat. there's no isolated protein in plant that you can eat unless you get a shake or something, right? Yeah. And so you might be able to eat egg whites or lobster or chicken breast over on the animal side and get pretty lean. But on the plant side, you're either eating legumes, nuts, you're getting lots of other calories with it. So they were eating a high carb, high fat diet as a vegan, which is an obesogenic formula to gain weight and doing loads of cardio. So they had the worst results. Interesting. Now I'm sure you've seen this recent protein debate on social media, how people are really questioning like how much protein is enough, right? And I'm sure you've seen some people are saying you don't need that much. I don't really chase trends anymore. I just want clothes that work, feel good and last. I've stopped buying a lot of clothes and started buying better ones. Stuff that fits right, holds up and I actually wear. That's why I've been going with Quints. They've got basics I actually use, organic cotton sweaters, clean polos, lightweight jackets, stuff that holds up to daily wear and still looks good. The quality's solid and everything's built to last. What makes Quince different is how they do it. They work directly with top factories, cut out the middleman, and you're not paying for brand markup, just quality clothing. And they only partner with factories that meet high standards for craftsmanship and ethical production. Refresh your wardrobe with Quince. Go to quince.com slash dsh for free shipping on your order and 365 day returns. That's q-u-i-n-c-e.com slash dsh. Now available in Canada too. Free shipping and 365-day returns. quince.com slash TSH. Our bodies are really adaptive. What's interesting is, and it really depends on how old you are and what else you're doing. If you are someone who is in your 20s and you're doing a lot of resistance training, you can get away with a lot. because you're triggering muscle protein synthesis by your hormones. But as you get older, and especially when you look at how few people are actually hitting the parameters for what we should be doing, and our parameters suck and they're really low. So you look at what you really need to do to build muscle as you age. It's not happening with a small amount of protein. So you need more protein as you age. You need more resistance training as you age because as we age, left unchecked. And I don't believe it's happening because you're aging. I think it's happening because we're sitting and we're eating a low-protein diet. Yeah, because you start losing muscle mass as you age, right? Well, you don't have to lose muscle. So here's the thing. Starting at around age 30, because of the shift in hormones, prior to that, you were building a lot of muscle through insulin. But starting at around age 30, we can lose up to 1% of our muscle mass a year. It's usually about 3% to 8% per decade. That's actually not the problematic one. The problematic issue there is that you're losing twice as much strength and three times as much power. That's what really sets you up for the hip fracture, you know, the fall. But it's not because you're aging. It's because you're not doing. It's because of your lifestyle. Like I did a DEXA scan at 39 and at 59, the same. Really? We talk a lot on this show about taking risks and trying to get ahead. But let's be real, the world feels shaky right now. 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And lifting the same too, because it's not just having muscle, it's the quality of that muscle. That's why I'm sure you've heard of grip strength testing. Yeah. People say it really important to have good grip strength So I working on a protocol right now for a metabolic score that will combine body composition with both a squat test where you just how many times can you go up and down over a chair in 30 seconds plus a grip strength to give you a muscle quality score. Because we don't have any real way to look at that right now. Like when you look at how we're figuring out how much skeletal muscle mass we have, it's all predicted. And yeah, when you do a bioimpedance scale, they look at total body water, They predict fat-free mass. And then based on that, they predict that about half of it is muscle. It's predicted. Even a DEXA can't tell for sure, you know, what skeletal muscle mass. There's a test called a D3 creatine that can tell it, but it's only done in research studies right now. But the bigger piece of that is if you have a bunch of muscle, and let's say you're just a bigger person over fat. You've got a bunch of muscle, but it's not strong. It's not protective. It's got to be strong. It's got to be contracting. Why is grip strength so important? Because it is the biggest predictor of overall strength. It's a proxy. Because people say, oh, my grip strength's poor. I'm going to squeeze a tennis ball. I go, that's not the point of grip strength. Grip strength is a proxy for how much strength you have overall. Okay. And that is related to now all-cause mortality, dementia, cardiovascular health. because when your muscles contract, they release all of these messengers that say, hey, lower my blood sugar, lower my immune system or boost my immune system, improve my brain function. So it's the best proxy we have to indicate it. I used to use those forearm flexors all the time. I should start using those again. No, no, no, that's not the point. It's not how strong your forearms are. It's that the grip strength is a proxy for how strong you are overall. In fact, if you were going to focus on any muscle like you were going to say, okay, I can only pick one. That would be stupid. But let's say you can only pick like one area. Quad strength and the size of your quad muscles is actually the one that's most correlated with your cognition. Yeah. But if you think about it, think about like, what would you need the most in life to get through life? Would it be grip strength or would it be being able to get up the stairs, be able to ambulate, right? So legs. But also when you think about muscles as the place where you can dispose all the sugar, they call it the glucose sink. I call it a sugar sponge. You know, you don't have a lot of muscles here, but you've got big quad muscles. That's a lot of places to put sugar. That's not going in your visceral adipose tissue, right? So start squatting, guys. Yes. What's your max on the squat? So I don't really chase trends anymore. I just want clothes that work, feel good, and last. I've stopped buying a lot of clothes and started buying better ones. Stuff that fits right, holds up, and I actually wear. That's why I've been going with Quince. They've got basics I actually use, organic cotton sweaters, clean polos, lightweight jackets, stuff that holds up to daily wear and still looks good. The quality's solid and everything's built to last. What makes Quince different is how they do it. They work directly with top factories, cut out the middleman, and you're not paying for brand markup, just quality clothing. And they only partner with factories that meet high standards for craftsmanship and ethical production. Refresh your wardrobe with Quince. Go to quince.com slash dsh for free shipping on your order and 365 day returns that's q u i n c e.com slash dsh now available in canada too free shipping and 365 day returns quince.com slash dsh have uh when i was 17 i blew out my knee and so and then i broke my foot squatting or just no doing stupid stuff i was doing point ballet now you know how tall i am you're tall i was doing gymnastics and point ballet like i don't know why someone didn't say these are not your sports why don't you play basketball girl could have been in that wmbs so yeah so i blew out my knee messed up my hip so i've had knee replacement hip replacement so squatting heavy is not my thing got it um butt leg pressing you know pull-ups push-ups and i think that it's better for you to do super functional stuff well-rounded right that focuses on fast moves too so that you've got both the strength the power and the endurance a lot of people do get hurt squatting and deadlifting I love deadlifts, but I like to do single leg Romanian deadlifts. Ooh, those burn. Very hard. So I like doing things like that that really cause you to focus on stability. Yeah, throughout. But yeah, I actually tore my groin doing those stupid single leg deadlifts. But I'm back. Because you've got to hold the kettlebell while you do it, right? You've got to hold it. You've got to balance. And because I have the broken foot, I'm like, I can do this. Yeah. Yeah. You might got to get some stem cells in there or something. Right now I'm doing something called Regenikind. Have you heard of this? So there is a doctor. I should connect you with this guy. He's amazing. So he is in Scottsdale. He's one of eight doctors in the world that are licensed to use this therapy. It's the thing that Kobe Bryant and a bunch of the other athletes used to fly to Germany to get. Oh, okay. So it's like PRP on steroids. Yeah, I heard of this. Yeah, so I've been doing that into my foot because literally the thing's just a complete mess. It's like, you know, what happened? I was living in Japan and I was teaching aerobics against my parents' wishes. I'd taken a little time off of UCLA and so they disowned me. And so I'm in Japan teaching aerobics and I'm doing gymnastics and I break my foot on a Sunday. And they were going to send me home. So I cut the cast off and held onto a chair and continued to teach so that I wouldn't get deported. So I bet they were going to deport you. Well, because I didn't have I was in Japan teaching aerobics. Like if you can't teach. So I was like, I'm fine. Wow. So that probably made it way worse. Oh, just slightly. Yeah. I want to go to Japan one day. You've been back since those days? I went twice during that time. Haven't been back, but we're apparently, I'm part of a group called the Transformational Leadership Council. And there's one guy, Ken Honda, who wrote Happy Money, who's this big guru in Japan. So he's going to bring us all over there. Yeah, I think we've picked it up yesterday. They're the healthiest country. It's such a cool. Like I will tell you, living there, so I was living in a sorority house at UCLA and I moved to Japan. I've got a chauffeur, a bodyguard. I'm living in this amazing penthouse. I love the food. I'm like, this is the greatest thing ever. And then I had to go back to school and back into this sorority house. And I'm like, this is, this sucks. It was great. I felt more homesick leaving there than getting there and missing America. I really missed it. Yeah, they're clean over there. Oh my gosh, yeah. Everything's clean. The food is clean. People are pretty nice. You would have for breakfast. I remember the only problem at the time was you'd get a cup of coffee and it was like this big. I'm like, where's the pot? Yeah, my stuff is up. Like, this does not work for me. But, you know, all that. I came home addicted to sushi and sashimi. And here I am now back as a college student. Now, fortunately, it was during the time in L.A. when all the sushi parlors popped up. But still, you know, you're like college students don't normally spend like 30 bucks for lunch on sushi every day. Yeah. Yeah. So did you make it through college? I did. Yes, I did. I made it through college, went immediately into grad school in biomechanics, then went over into doctoral school in exercise phys and then kind of spiraled out because I found nutrition and I've been running around ever since. It's kind of hard to find one place to get all the information. That's why A4M's been great. That's why I think it's, yeah, it's super hard actually. because if you dedicate your life to one thing, you kind of don't know about other things, right? Well, and you look at, so what was really wild being in the exercise science departments is they didn't talk about nutrition. And you're like, how can you do all the exercise piece without the nutrition piece? So that's why I finally was like, I've got to go learn the nutrition piece. I actually ran out of classes in exercise science, but it just seems so stupid to not put those two. I don't have classes without. I think now they do, but this was a long time ago right This was like 30 years ago They used to like they were in completely different parts of campus So apparently now like my buddy runs a physique lab in Florida And so he does all the like female bodybuilders. It's really cool. So they have the nutrition and fitness together because it makes sense. Yeah. I'm like, why wouldn't you? Yeah. Now it's a no brainer. I feel like still taking your pre-workout after you get to the gym. You're already late. What if your pre-workout actually works with your body? Are you tired of artificial energy drinks? Meet NO Beats, a beet-based nitric oxide booster that supports your body's natural nitric oxide production for increased blood flow, mitochondrial ATP energy, and endurance naturally. N101 nitric oxide lozenges is a smarter way to fuel your workout. Just dissolve it in your mouth and it starts working before your first rep. No mixing, no jitters, no crash. More nitric oxide means better blood flow, stronger pumps, and sustained energy without caffeine overload. Plus, it supports your cardiovascular and cognitive health, too. You can support your body's nitric oxide production daily and feel the difference with N101. Just mix one packet with a little water and take it as a shot 10 to 20 minutes before training. Pop a lozenge 10 to 15 minutes pre-workout and feel the difference. Train smarter with N101 at N101.com. You need both. Well, I mean, back then, as a trainer, everybody wanted to lose weight. and it was really clear to me very fast that you could not, you know, just lose weight through exercise alone. Of course. I don't really chase trends anymore. I just want clothes that work, feel good and last. I've stopped buying a lot of clothes and started buying better ones. Stuff that fits right, holds up and I actually wear. That's why I've been going with Quince. They've got basics I actually use, organic cotton sweaters, clean polos, lightweight jackets, stuff that holds up to daily wear and still looks good. The quality's solid and everything's built to last. What makes Quince different is how they do it. They work directly with top factories, cut out the middleman, and you're not paying for brand markup, just quality clothing. And they only partner with factories that meet high standards for craftsmanship and ethical production. Refresh your wardrobe with Quince. Go to quince.com slash dsh for free shipping on your order and 365-day returns. That's q-u-i-n-c-e dot com slash dsh. Now available in Canada too. Free shipping and 365-day returns. Quince.com slash dsh. now i look at this all by the way in grad school we were literally taught do not have someone lift weights till they lose weight really it's so backwards which i completely went up you know i did the opposite because it seems stupid to me um but yeah there was no like you didn't exercise to lose weight. You had to go do the diet and then you did the diet and then you would go fix it with the exercise. It was like, well, that doesn't make sense. Actually, I have heard this with obese people not to do cardio right away. Well, if I was starting today with someone who's obese, which is my favorite group to work with, and I remember way back when there was very hard to find them. Now it's- Two out of three. It's 40% of the population. Oh, 40%. Well, so obese is 30 pounds or more overweight. Really, we shouldn't be looking at weight. We should only be looking at body fat, you know, because sometimes we'll have someone who's overweight and they're perfect in their body fat or that they're normal weight and they've got high body fat. So you really need to look at all of this. But I think that if we just were starting and the very first thing you did was optimize for protein, most people tend to not overeat as soon as you get their protein in check, right? And then you started making sure they just were moving enough throughout the day. then you would add in resistance training then start adding in some intervals and i don't know if you've seen the research on exercise snacks on vigorous activity this thing just came out so one of my contrarian beliefs is that we've got to stop focusing on exercise to burn calories that we need to focus on exercise for the metabolic impacts that it has so the study just came out because if you look at the exercise recommendations they go okay it's 75 minutes of vigorous or 150 minutes of easy or moderate, they call it. It turns out it's actually not a two to one like that. It's actually four to 10 to one, like one minute of vigorous, like say you ran up the stairs is worth about 10 minutes of walking. Wow. Yeah. So if you, after you eat did 60 seconds of air squats, that would equal about going out for a walk for 10 minutes. Air squats. Air squats. That's insane. Yeah. I mean, what it does, and the amazing thing is, let's say that you wanted to go have, are you drinking orange juice? This is electrolytes. Okay. I was like, I was going to pick on you. I don't drink fruit juice. Okay. Fruit juice is, I was on a TV show, a morning TV show, and I said, fruit juice is the devil. And they're like, no, kids are watching. And the orange juice Minute Maid sponsors us. I'm like, I'm so sorry. There goes that sponsorship. It's like, okay, I won't come back. But let's say that you had a cookie. If you do air squats, you take that sugar, you suck it into your muscles. So now you're getting it out of circulation and you're not going to then if you've got too many calories stored as fat. So now I'm not saying go eat cookies, but if you happen to do some air squats. You mentioned obesity should be more related towards body fat percent. What body fat percent would you consider obese and overweight? So here's what's really interesting. When I was in graduate school, we spent or actually this was doctoral school. We spent a whole semester just on body composition testing. and the norms we were taught back in the 80s are totally different than the norms now it's like it's just like the clothing size i wore back then i wear two sizes smaller i'm the same i'm no different it's because they're making things so that people go because a woman says i'm a size four well she's not a size four she's actually a size eight wow it's just so clothing companies so they're making everything okay. Just like you look at our lab values and they're like, okay, this is okay. No, it's not. It's not ideal. So if I look at body composition, here's how this works. You've got, I think you have to go back to the old way we used to look at body size where you have that ectomorphic person. Like my husband over there is an ectomorphic person. He's a super lean guy. They struggle to put muscle on. Then you have the mesomorphic person. I'm more of a mesomorph, easy for me to put muscle on. Then you have the endomorphic. They're the curvies, right? And then within those, you would have different levels of ideal body fat. A man has three to 5% essential fat. That's how much fat he needs to have to survive. Women are like 10 to 13%. So we already have higher body fat so that we can, you know, breastfeed, survive a famine, have kids, all that. Then you look and go, what type of body do you have? Where are you best? But Even with that, a real athletic male will be somewhere in the 5% to 12%. It depends on the sport. Swimmers will be higher, right? More buoyancy. So swimmers have higher body fat than, say, a track runner. Makes sense. So depending on the sport, but it's usually 5% to 12%. And then a healthy male, it's like up to 18%. We were taught in graduate school that 21%, 22% above was bad. Yeah. And then for women, somewhere the athletic woman would be somewhere in the like 15 to 22 percent. And then somewhere in the 18 to 22 or 25 percent was healthy up to 27 percent. But now you look at and they go, oh, ideals to 32 percent. I was like, no, it's not. 32 is ideal? That's not ideal. That's not ideal. It's not ideal. I think we're just trying to make these things OK as everyone's becoming more obese. And that's not helping anybody. but also we're not really looking either right i mean it's like yeah people just hop on a scale i don't think that's enough i was i was going to the doctor to get some prp in my elbow and they were putting me on the scale and i go i'm just curious like you've you're putting me on a scale for prp in my elbow for what reason and what are you doing with that information like you've done nothing with this why am i getting weighed yeah and it makes sense and for what and if you put someone on a scale that didn't tell you anything. Like my husband when we went to do our DEXAS at 59 he was 25 body fat As an athletic male he now 10 But he didn know this because he was getting on a regular scale. Once he saw what that weight was made up of, it's like, oh, okay, needed to do some testosterone, added in, upped his weight training game, upped his, like all the stuff I was telling him to do, he finally did it, right? But I mean, big shift, but he would not have known that based on his clothes, like he lost two inches in his waist. But, you know, these things creep up and you go, I'm the same weight I've always been. Well, you might be the same weight, but you're not the same body composition. So we got to be looking at this all the way along, just like we need to be looking at muscle quality, because even if you're the same weight in the same body composition, your muscles might not be as strong as they used to. I don't really chase trends anymore. I just want clothes that work, feel good and last. I've stopped buying a lot of clothes and started buying better ones. Stuff that fits right holds up and i actually wear that's why i've been going with quince they've got basics i actually use organic cotton sweaters clean polos lightweight jackets stuff that holds up to daily wear and still looks good the quality's solid and everything's built to last what makes quince different is how they do it they work directly with top factories cut out the middleman and you're not paying for brand mark off just quality clothing and they only partner with factories that meet high standards for craftsmanship and ethical production refresh your wardrobe with quince go Go to quince.com slash dsh for free shipping on your order and 365 day returns. That's q-u-i-n-c-e dot com slash dsh. Now available in Canada too. Free shipping and 365 day returns. Quince.com slash dsh. How do you measure muscle quality? Pet grip strength is a great one. So I think there's three things that can be super helpful. Grip strength is such an easy one. You can buy a $30 little grip dynamometer. I've seen those tests. People walk around with them. Yeah. And you know what's cool about it? So you can tell, you know, we've always looked at how do you know if you're over training? The reality is most people are under training. So I think we worry too much about over training, just like we worry too much about cortisol. but with grip strength if your grip strength is decreasing as you are training you probably need to take a little break if your grip strength between one hand and the other is 10 or more difference it's a sign of early cognitive decline so there's some really cool stuff that we could be doing with this but if you put grip strength together with squats with push-ups and i love push-ups because then you're really testing core two and you're also testing your stamina, your endurance, because you're going to see how many push-ups you can do in good form. What do you think people should, like the average person should be able to do push-up wise? I think for a woman, if she can do 12 to 15, that's fantastic. Guys, I would say at least 25. Most guys cannot do 25. Really? You're kidding. I doubt it. 25. I doubt it. Can't focus, struggling to sleep, or feeling wired? This balances your brain and body fast. A cutting-edge EEG study found something phenomenal with Quantum Upgrade. Stress-related brainwave activity dropped by 80%, calming alpha waves in the limbic system increased over 13x, and HRV improved big time. That's just the start. Quantum Upgrade is a 24-7 quantum energy streaming service that boosts your energy, focus, recovery, and sleep with no device needed. I personally use this myself and it's also recommended by top athletes, leading biohackers, and functional medicine practitioners. 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So pull-ups are one of the things that I think we should all be doing because you do a pull-up and then at the very end just hang, right? And that's going to improve that grip strength too. So just like another great functional exercise is to do farmer's carries. And I really like the luggage carry where it's like you do one really heavy hand because that's more typical of life. you're at the airport hoisting things around. We call it luggage crossfit at the airport because we jack our suitcases up to 70 pounds each. We literally travel. This time we traveled with, we always travel with coffee maker, red lights, all the stuff. You bring your coffee maker with us? We bring our coffee maker with us. Well, especially here. Here we actually even ordered a refrigerator. We had Instacart delivery. Wow. You go hard. I starve to death in Las Vegas. You starve? It's hard to eat here. I mean, because you'll go out to dinner. Eat healthy, right? Yeah, I mean, dinner's fine. Dinner's, but breakfast, you know, I don't want to go wait for 30 minutes at a restaurant. And lunch is impossible. So we just have a refrigerator in the room. InstaGuard it. I do find it hard to eat healthy while I travel, whether it's Vegas or just anywhere. That's why we do. Anywhere we go, we travel with our coffee maker. If we can't do that, we have Purity Coffee makes these sacred cups, little instants that are actually amazing. And then these coffee tea bags that are incredible. Really? Yeah. Is it microplastics in the tea bag? Nope. They're very anal about other stuff. But they're little, like instant coffee sounds disgusting. These are amazing. So travel with those. I travel with the coffee maker because I'm a big baby about my coffee. And then everywhere we go, we just order Instacart and put it in the fridge. Good whole Instacart. Yeah. Yeah, you could get Sprouts on there. I don't know if Whole Foods is on there. I think Whole Foods is pathetic. Really? Yeah. Look at their hot bar. Their hot bar is like a seed oil extravaganza. I don't eat the hot bar there. I mean, if I can go to Sprouts, I'm going to Sprouts. First of all, it's like half the price of Whole Foods and has better options. They got Forest of Nature there. They got some good brands at Sprouts. Yeah. Yeah. You got to know what you're looking for, though. I feel like grocery stores are tough to navigate if you don't. Well, especially if you think you're going to a healthy place. I mean, this is the thing like you'll go to something like Whole Foods and you think you're going to a healthy place and it's got seed oil. It's got canola oil and all these things. And then they've got agave. Same with Trader Joe's. You know. Trader Joe's is even worse. Yeah. Have you read some labels there? Yes. Oh, my gosh. Because I was trying to do a thing with Trader Joe's to show it. Oh, sorry. I don't want to ruin your deal. No, no, no, no, no. I wasn't trying to do a thing with them. I was trying to do a thing where I could show people all the prepared foods that you could buy at Trader Joe's. And I'm like. It's hard, right? You really can't. I went through the whole store. I found like three things. Yeah. But they have great produce there. Is it organic though? Oh, yeah. Oh, it is? They have great, like they have the best selection of mushrooms. Like I'm an obsessed mushroom person. Love them. For brain health or just taste-wise? I just love them. I think they're just great taste-wise, but immune health. Yeah. So no, I'm obsessed with mushrooms and they have all the different types and they're hard to find. Yeah. But you go through the frozen aisle there. Oh my gosh. Yeah. Very sad. I know. well JJ other than the book what's next for you where can people keep up with you you know been over here at A4M chairing their business their practice business it's called Profitable Practice Blueprint so all their business training for their practitioners which is super cool and then everything out there about metabolism and muscle so everything JJVirgin.com check her out guys thanks for coming back on good to see you again thanks for having me yep see you guys I hope you guys are enjoying the show please don't forget to like and subscribe it helps the show a lot with the algorithm thank you