The Forever Strong PLAYBOOK: Your 6-Week Field Manual for Muscle-Centric Longevity

32:16And if you're too young, well, you're missing a good thing. But you remember that now on one hand, for whatever reason, people are saying, well, nobody listens. Oh, really? They listened. Cholesterol intake went from 700 down to, I don't know, I think, don't quote me on this, but maybe it was 200 milligrams per deciliter over that period of time. What happened? Americans became overweight, obese, chronic disease increased. What about food sources? The dietary guidelines shape foods that become accessible to those that receive government funding. Child care, military, nursing homes, our recommendations matter.

33:06And I believe in the American people that once given a guidepost, once given a framework with a few people around them supporting them to better health, I know, I know the American people can make good choices and become healthier and stronger. And that starts with a unified message that is built on good foundational science. And you know what? I was actually in D.C. at this time. I was in D.C. I was on stage as they were addressing the dietary guidelines for Americans. And I got to tell you what, I was holding a sign that had steak. They made a good choice. It could have been eggs. It could have been apples.

33:54But I was holding back tears. And the reason that I was holding back tears is because I saw something that I only believed was possible. I only ever thought it was maybe it would happen one day. In fact, I don't even know if I ever thought it was going to happen. And it did. Our country recognized the importance of dietary protein for the American people and for those vulnerable populations. And it starts with protein. And the upside down pyramid reflects this. Now, you're probably thinking, okay, she just went on this whole rampage about protein. I've heard her talk about protein, but why does it even matter and how should I do it?

34:35Well, I cover that in the playbook. Here's what you need to know. the playbook, instead of calculating all these crazy numbers and, you know, doing what you've always done when you've started in your nutrition program, is that this playbook teaches you visually how to design a plate. You start with dietary protein, typically high quality protein, and that could be steak, eggs, whey protein, yogurt. And then one third of your plate, Maybe like sardines. Doesn't make you popular on flights, but maybe like that. One third of your plate should be protein. One third of your plate should be fruits and vegetables.

35:18And then one third of your plate, depending on your physical activity, can be starchy, sugary carbs. Typically, those are carbohydrates that we earn through activity. But the first thing is prioritize protein, well, number one, we have to get calories in check. Calories matter. You prioritize protein and the new guidelines say 1.2 to 1.6 grams per kg. We typically recommend roughly 0.7 grams to one gram per pound on the higher end. And how you decide on dietary protein, there's a few decision-making moments. Protein decisions are based on four things. Age. If you are over 35, you guessed it, you need more protein.

36:06Physical activity. And this is interesting and quite fascinating. It's a U-shaped curve. The more sedentary you are, the more protein you need. When you think about how to live with healthy muscle, it requires two inputs. Resistance training, physical activity, and dietary protein. As you exercise, you shift the priority to stimulate muscle to exercise. And of course, what augments that is amino acids. But if you are not moving, then that resistance training piece is off the table. You have to balance it with higher dietary protein. The more active you are, let's say you're like me, maybe you train four days a week, five days a week, your protein needs go down because you are stimulating muscle other ways.

37:00And then of course, if you're an elite athlete or you're someone who likes to do these ultra marathons, maybe you like to train with David Goggins, something like that, then your protein needs go up. We have age, physical activity, metabolic health, metabolic health, which I think we're going to be able to transform in the country now. And finally, number four, personal choice. Anything less than 100 grams of dietary protein with reduced carbohydrates, dietary protein seems to lose some of its metabolic benefit. And what have we seen? I worked on some of these early studies. When you increase dietary protein, again, above 100 grams or more, what we see with reduced carbohydrates are better glucose levels, better insulin levels, better triglycerides.

37:49Typically, when we think about elevated levels of triglycerides, if you go to your doctor or you are a patient of strong medical and you look at your triglycerides, well, they should be lower. When you have triglycerides, I think roughly 20 % of the population has a triglyceride number of above 200 or so, 170, 200, this is a carbohydrate problem. And as we begin to think about how do we build a diet, we know that dietary protein helps with satiety. We've all heard of GLP-1s, helps with satiety at the same dose that dietary protein helps with muscle. And that number is around 30 to 50 grams. You feed muscle, you help with satiation, you help with better blood sugar regulation, and of course, protein turnover.

38:41You know, your body rebuilds and repairs itself roughly four times a year. The efficiency, the ability, the capacity to do this decreases as you age. However, you can have older muscle respond like younger muscle by augmenting with more dietary protein at one time, at one meal. Add on resistance training to that. You sensitize the muscle. Now you're talking, now that 65-year-old muscle is looking like a 25-year-old muscle. You had me at hello. Throughout this playbook, you will have formulas for those of you who want to understand what your resting energy expenditure is, how much protein you should have, how many carbohydrates.

39:24There are formulas that are very helpful, but there are also visuals. Now, for those of you who are watching this on YouTube, I'm just going to turn it around. It's very difficult to see, but this book is beautifully done and it has a color and some, you know, nice white thick pages, but you can see how we visually, I mean, the idea is nutrition should be an afterthought. You should become so good at knowing what you're going to eat that it's not this constant obsession or struggle, but you sit down and you know exactly what that plate's going to look like. And when we think about how you portion your meals, here are a handful of protein objectives.

40:03Portion out your plate. Every meal that you're calling a meal should have 30 grams of high quality protein or one third of your specific daily meat. Smaller people, you can aim for 30 grams of protein, roughly a little over four ounces of meat. For larger people, you aim for around up to 50 to 65 grams of protein. Now, if you're using a plant-based protein like soy or beans, then you want to aim for 35 to 40 grams of protein due to less of the bioavailability. And I think that's important to understand is we recognize that not all proteins are created equal. It doesn't matter what your protein decision is, whether you like to lean more plant-based or you're more animal-based.

40:51What one must understand is that if you are choosing to get your proteins only from or primarily from plant-based sources, you need slightly more. And then, of course, there's a caveat to that because there are micronutrients of concern. Vitamin D, vitamin E, selenium, zinc, iron, B12, those are highly bioavailable in animal-based sources. So we think about dietary protein for muscle repair, protein turnover, all the enzymes in the body. Think about it this way. We don't just eat, quote, saturated fat. We don't just eat, I don't know, protein. We don't just eat carbohydrates. We eat steak and eggs with a side of sourdough toast and maybe a little bit of butter.

41:43We don't eat 30 grams of carbs at a breakfast. we have a cup of oatmeal with berries. We eat in a food matrix. And that becomes important to understand that the quality and the nutrient density of the food, meaning when there are a certain amount of calories, there's also a certain amount of nutrients. When we think about, quote, empty calories. And I think about potato chips or, I don't know, the snack wells. It provided calories and carbohydrates, the macronutrient, but not a ton of the micronutrient. And Don says, here's how you adjust your thinking. Instead of spaghetti and meatballs, think about meatballs and spaghetti.

42:24Moving on to carbohydrates. Carbohydrates provide an important fuel for your body. There is no essential carbohydrate need, but Americans just in general are eating way too many. Your minimum carbohydrate need is about 80 grams per day, but the RDA adds an extra 50 gram buffer as a safety measure. Carbohydrates provide an important fuel for your body. Now, we recognize that there is no essential need. There are no essential carbohydrates, but Americans eat way too many. They eat around 300 grams of carbohydrates a day. Your minimum carb need, which your body can make, is around 80 grams per day.

43:06But the RDA adds a 50 gram buffer as a safety measure. setting the recommendation at around 130 grams. Beyond that, your muscles, you heard that right, your muscles determine your carbohydrate tolerance. An elite athlete might need 400 to 500 grams daily. But to facilitate fat loss, most adults need to consume less than 140 grams. Now there's a reason behind this. There is a one-to-one ratio rule, which is earlier in the book, and I'll just mention it here, but it's this ratio rule. It's a one-to-one protein to starchy carbohydrates, and if you're following along in the book, then that is on page 70, and follow a one-to-one ratio of protein to starchy carbs.

44:04If you eat 120 grams of protein daily, you have an equal amount of starchy, sugary carbs like pasta, potatoes, or rice. High fiber vegetables like broccoli doesn't really count towards that carb ratio. Let's say you want more starchy carbs. And again, the rule is that we want to balance the plate. So it's a third protein, a third fibrous fruits and vegetables, and then a third starchy carbs. If you want more, you can have it, but you have to earn it. And you can earn about 50 grams of carbohydrates for every hour of exercise. You can earn about 50 grams of carbohydrate per hour of exercise. Now think about it this way.

44:50The average American eats around 300 grams of carbohydrates a day. Essentially, three oral glucose tolerance tests. My ladies out there that have gone through a pregnancy oral glucose tolerance test, gross, one is enough, let alone three in a day. It's a lot. And with that, if it's 50 grams of carbohydrates for every hour of exercise, and you're eating double the RDA, that's another three hours of exercise that one would have to do to be able to manage it with muscle health. Again, we are talking about the average sedentary person, which we're changing that. We are changing that. So this is where this one-to-one ratio comes in.

45:39Now, when we think about carbohydrates and we think about what we should have, you want to choose those that are high in fiber. On the muscle-centric portion protocol, we emphasize something that we call smart carbs. And these are rich in polyphenols, prebiotics, and dietary fiber, such as beans and colorful fruits and vegetables. Polyphenols serve as an antioxidant, helping mitigate inflammation, scavenging free radicals. While fiber, I know that some people find this controversial, but fiber facilitates intestinal function. It aids in satiety and serves as a prebiotic, feeding healthy gut bacteria.

46:23One other thing that I really appreciated this about the dietary guidelines is that comparing the current dietary intake in the USDA to the healthy eating index, so it's a USDA healthy eating index, illustrates that 95 % of Americans over consume refined grains and 65 % over consume total grains. While, this comes as no surprise, but staggering, 80 to 90 % of Americans under consume fruits and vegetables. Very quickly, I'm just going to read this and then we're going to move on, just touch on fat, and then move on to the third pillar, which is movement. Quality carb matrix. Again, we eat food matrix, the carb-fiber ratio.

47:11When selecting carbohydrates, look for foods that are high in fiber and low in total carbohydrates, especially sugars. An easy way to evaluate this is doing quick math to determine the carb-fiber ratio. This is carb-to-fiber ratio, meaning you divide carbohydrates on top, fiber on bottom, and this ratio should equal less than 6. and we have a chart in the book. For example, raspberries. Raspberries have a carb to fiber ratio of 1.7. This is a good food to eat. Or when I say good, I mean it's a high fiber, lower carbohydrate food. Strawberries have a carb to fiber ratio of 3.1, blueberries 5.1, and most beans are around three.

48:03One cup of broccoli, just if we think about the math, contains 7.8 grams of carbs and 4.6 grams of fiber. So doing the math would be 7.8 is on top divided by 4.6 equals 1.7. All right, here's a did you know. I love the did you know. The carb fiber ratio of a banana is 10 with more than 17 grams of sugar and 31 grams of total carbohydrate. Fat is the final frontier and probably where we're going to see the most amount of science and increase in really the ability or the focus and the resources to improving our understanding of fat, specifically saturated fat. We don't have enough data to actually change that.

48:49Do we know if 10 % of carbohydrates is bad, if 10 % of carbohydrates is good? I would say, frankly, that we don't have a great number. and that is emphasized in what we see as the guidelines. For example, how we define and develop diets. If someone has a 4 ,000 calorie diet and 10 % or so of that diet can come from saturated fat and still be considered healthy, then that would be roughly 44 grams of saturated fat. If someone is smaller and their diet contains 1 ,500 calories and maybe 16 grams of saturated fat, their diet, which would have more than 10%, would be considered unhealthy. To say this clearly, if saturated fat was so detrimental, then we should have a number.

49:40Is that number 44 grams? Is that number 15? And this is where we are going to see some bigger changes and really thinking about the improvement and what the current recommendations are to eat whole foods. And with whole foods, there is some fat that ride along with that. I will mention that the fats, there's unsaturated fats, mostly found in plant foods such as vegetable oils, nuts, seeds, and avocados, monounsaturated fat. Typically, we don't recommend you add extra fats to your diet. If you're eating whole real foods, then you'll get fat within that diet. And we show you exactly how to do that in the Forever Strong playbook.

50:26Now, if you are like, this is great, I love the overview, and I have no idea how to do it or what to eat. I've solved that for you. We have tons of recipes, ways in which you can design your own meal plan, which, again, it's pretty amazing. I'm going to just tell you about my favorite recipe that I had for breakfast with some Greek yogurt. And it's this apple berry type of crumble. Really, really good. It has this oatmeal mix on top. And how about this? Now listen, I love my steak. I love my eggs. But I also love my spiced apple breakfast bread pudding. And I use low carb bread. It's amazing. Cinnamon and cardamom.

51:11Come on. And we also have the breakdown of macronutrients. This has 28 grams of carbohydrates, six grams of fiber, four grams of protein, and five grams of fat. I use this after a heavy leg day. It's delicious. I love it. This episode is brought to you by Four Sigmatic. If coffee is what gets you through the morning, but also what leaves you jittery, unfocused, or crashing by mid-afternoon, you're not alone. A lot of people are using coffee to push through. I might be one of them, but not actually support the brain. And that's why for Sigmatic's focus, organic dark roast is different. You're getting a premium organic Arabica coffee blend with lion's mane.

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52:43And right now, listeners of this podcast can get a free bag of their best-selling dark roast ground coffee. Just pay shipping and handling. Go to foursigmatic.com slash Gabrielle. That's F-O-U-R-S-I-G-M-A-T-I-C dot com slash Gabrielle. Also might have it with some Greek yogurt or eggs, depending. Now, if you're thinking you love recipes, we do send out free recipes on our Monday email. And of course, they're beautifully designed in this book. Moving to pillar number three, the non-negotiable pillar. I mean, listen, they're all non-negotiable, but movement is medicine. And this is the how to move part.

53:33Movement is challenging, right? Because it's something that we should do rather than talk about. It's very hard to describe what a Bulgarian split squat is. But what I can tell you is that movement is as fundamental as breathing. And prioritizing this consistently, you'll be able to build your body, build up intensity. And, you know, there's this statement is, you know, how are you going to withstand the storm? And I'm sure there's some more poetic way to say that. But the reality is, how about we just think about becoming the storm, becoming stronger and more resilient, like this big oak tree that doesn't have to bend and break.

54:16Now, in How to Move, we have a background in terms of core principles and thinking about how you continue to have input into this dynamic tissue, which is your largest organ. We cover the basics of resistance training. Doesn't matter where you are in your training program, whether you're a beginner or intermediate or advanced. We have a, there's something for everybody. We have a dumbbell only program. We have body weights. Dr. Gerard D 'Onofrio, Physical Medicine and Rehab, created our foundational five, which is essentially a prehab movement that we do. I probably do four or five times a day, along with a ton of pushups.

55:00I'm, I just, I just have to beat my husband in pushups. It'll happen. It will happen. That and pull-ups. Next lifetime. Next lifetime. We also cover cardio. There's a lot of discussion around zone two versus HIIT. On page 160, we talk about HIIT and SIT, high-intensity interval strategies. We cover what it is, how to do it, how you can do it anywhere with a jump rope, or perhaps you use a kettlebell, rowing machine, whatever. We will be able to work with whatever you have to make it happen. All you need is commitment and just a little bit of time. Now, why do we have a high-intensity interval training program in here?

55:44Because high-intensity training maximizes efficiency. And this is a lot of people are very busy. You can get gains in cardiovascular health. I have a baseline classic 10-minute HIIT program in here. Shows you four rounds of 60 seconds on, 60 seconds off. Nice little protocol. And then we have a special section called HIIT Strong. And this is an advanced hit circuit. In our special section of the hit strong, advanced hit circuit, I have illustrations, which I don't know if you guys can see it, which again, if you're listening, you can't, but they are little illustrations. They're little cartoon illustrations.

56:23They're epic and they were not my idea. Very cool. Shows you how to do it in real time. It's like the old school cartoon book, comic book. And so we have sprint interval training, which is really the work interval is 6 to 15 seconds, 100 % max effort. It's tough, not for everybody. It takes time to build up, but it's in there. We put it all together for you. It helps you create a decision training framework. You know, you have to check in with yourself. Are you ready for this? You adjust accordingly. It's very, very helpful. We also talk about the power plan and the objectives. And we cover this in the six-week challenge that we're starting February 15th.

57:08Because again, you can start wherever you are, whenever you want. But that six-week Forever Strong Power Plan is designed on three sessions per week, dumbbell-only resistance training and high-intensity interval training. And Don Saladino, you guys all know Don, helped design this program to build both strength and physical competency. see. Here's what I will say. We made a exercise library. You can go to drgabrielland.com and check it out. We created this exercise guide and then you can see how it is performed. There's also modifications along the way. Here's all you need to get started on this program.

57:51Dumbbells, either a set or varying weights, or we have an adjustable rack. 30 to 45 minutes, three times a week. 30 to 45 minutes, three times a week. We cover, for those of you who are new to training, how to begin to think about reps in reserve and whether it's mechanical failure or muscular failure, sorry, mechanical failure or technical failure, so that you can readjust and also maintain or mitigate. It's really injury risk management and how you can address that for yourself. One of the things that I've seen in my clinical practice is that people will start a program and they will just go all out, go hard.

58:35And then all of a sudden, your muscle strength outpaces your tendon strength and you get injured. We don't want this to happen. And it really is also about injury risk management. In our sessions, we progress the weeks, week one and two, you establish the fundamentals. There's a warmup activation. It has tempo in here, rest, intervals, and then just a little bit extra. Really well designed. I know that many of you are listening and not watching, but if you happen to be watching, the book is beautifully designed with exercise examples and also a little place should you choose to use it, you can photocopy this and you can add in your reps and your weight and your reps in reserve.

59:19I wanted to make this playbook. Partly, so part of the playbook is a tracker and there's a Forever Strong Power Plan tracker. I'm just going to give you a sample of weeks three through six and there's progressions in here. Session one is a full body workout. It has warm-up activation. Exercises like the following, single leg glute bridge, lunge to reach, push-up to reach, child's pose, and then goes into working sets. Goblet squat, dumbbell RDL, and then there's the next working set has a flat bench dumbbell chest press, dumbbell alternating row, one of my favorites. And then there's the working set, the third one, and that's lateral raises, side plank, reverse crunch.

1:00:08There's a whole host of exercises and progressions. Session two for the week is also another full body and session three is full body. Again, how can I make you into a machine? And the machine, it doesn't have to be crazy, but you become efficient, capable, physically capable. You might be thinking to yourself, doc, I don't want to do dumbbells. I don't want to do kettlebells. In fact, I don't want any equipment. And I will say, you know what? I got a solution for you. In fact, I have a no excuses solution for you. Plans are essential, but preparation is even better. Let's say you are someone who's traveling and you get stuck at the airport, don't have any tools with you, and you're just, you are really stuck there.

1:00:56I have a body weight program in here for you to keep you on track, and I would challenge you to do it, especially when you don't want to. Let's say it's after the parent-teacher meeting and you're just really tired or who knows, you're on call, you name but no equipment, no problem. And when you are traveling, the goal is to not execute, you know, a world-class bench press. Maybe if you're Jordan Shallow, maybe, or Michael Hearn, it's possible. But it's to actually maintain strength and mobility while you're traveling so you don't backslide. And I use the foundational five, which you will see, but also there's a bodyweight circuit in here that I use all the time.

1:01:35Pushups, side planks, lunges, single leg RDLs, all without anything, no equipment needed, no gym needed, just your body. Also, if you wanted to get one piece of equipment, I did this while I was pregnant, kettlebell, one kettlebell. This is a 15-minute kettlebell heater. The list goes on. Very valuable. Basically, what this pillar does is it provides you with a framework to make it happen for you no matter what. I believe myself and my team, we've come up with every possible reason why you might not do it, and we've created a way for you to do it. Possibility and invitation. Now, I've walked you through how to move.

1:02:22This brings me to pillar number four, the most difficult pillar for me, and this is how to recover. I have spent a long time believing that the best path forward had to be the hardest path, that I had to suffer and I had to really suffer in order to make progress. Unfortunately, I was wrong. And the lessons have been very expensive from torn hamstrings to torn shoulders. It's kind of the do what I do, don't do what I say. Or wait, let me say that backwards. I said it backwards. Do what I say, don't do what I do. Do what I say, don't do what I do. It was a mistake. And the best piece of learning that I have done over the last five years has been this.

1:03:05That in addition to building a foundation of physical performance, we need frameworks to sustain and refine ourselves. These structures, reinforced through daily practice, ultimately begin to create refuge, both physical and mental, that we're eager to return to. In the recovery principles, the forever strong recovery principles, here are a handful. Number one, active engagement rather than passive rest. Recovery is not laying on a couch with Cheetos. Number two, environmental mastery rather than reactivity. How do we create a or an environment so that it supports our recovery? Expectations of complexity rather than linear progression.

1:03:54This was a problem for me. I thought that, well, of course, I was going to put in more effort. More effort was going to come out. I was going to get better. It does not work like this. You should expect complexity. Expect complexity in your own life. Number four, human agency. It really is about us instead of biological determinism. And number five, which is preparedness for both the expected and unexpected challenges. We start out this how to recover section with a understanding of what the recovery process is, how it is proactive. I tell the story of a dear friend and patient, Danica Patrick.

1:04:35She was totally burned out. And I don't know if you guys have seen her, but her body's looking pretty good these days. She's doing fantastic. And why is that? It's not because we push her harder. It's actually because we pulled her back. There's a quality sleep protocol, temperature conditioning, circadian alignment. Dr. Alexis Cowan covers this. I believe that this is the way of the future. We are going to talk more about how light, not just outside light, but inside light, under fluorescent lights, affects our mitochondria, affects our health. And the protocols in here and how pain happen and injury risk management, what you need to do is really, it's world class.

1:05:17Beyond just the normal massage and the things that you would think, we have fire and ice temperature protocols. There's a lot of questions online about should I cold plunge? Should I do sauna therapy? We cover that. And the fire and ice protocols are evidence-based. We put them in clinical practice. I use them myself. I find them incredibly helpful. Essentially, it's strategic heat exposure for muscle enhancement. We also cover how temperature conditioning can transform the body right now. Listen, we live in the temperature and the comfort of 68 degrees all day, every day. But humans weren't designed for that.

1:06:00We were designed for not just physical stress, emotional stress, but temperature stress. Did you know the benefits of sauna use largely overlap with those delivered by cardiovascular exercise? It's a great way for individuals who are recovering from something or unable to do a ton of cardiovascular activity. This is a great way to get cardiovascular benefits by utilizing a sauna when you are in a time of injury or an inability to be able to take those actions. We cover cold exposure protocols. This is the family favorite, which is level one, and it's the face dunk. Yes, come over to our house.

1:06:46I will show you the face dunk, and it has a what to do. It tells you what temperature to fill the basin, dunk your face for 10 to 30 seconds, you rest, you repeat. Just super cool. And then level two, which is cold immersion, gives you the beginner temperature, the advanced temperature. And then we move into strategic recovery through circadian rhythms, which is a 24-hour light cycle. Light and sleep. This covers what light does, how it impacts your body, how you can create an environment that helps your muscle clock. Your body has clocks and your muscles have clocks. Muscle is on its own 24-hour cycle.

1:07:29We have ways in which we can enhance this. There's levers to pull and to involve the light spectrum for muscle health. In light management, this is engineering your biological signals. Our muscle-centric approach strategically uses light exposure to create the optimal biological environment for muscle growth. This covers morning light, midday light, or midday sun, and evening darkness. It talks about the wavelengths. For example, your body needs blue wavelengths, tells you when, tells you how to get it, covers red light and where it is. So where is the red light? Where is that wavelength versus the near infrared?

1:08:13And what it does for the body. Then, of course, the sleep section. Good sleep versus poor sleep. I can tell you where I am on that spectrum. I'm getting better. I promise I'm getting better. I'm very inspired by all of you out there that can get your eight hours of sleep. I recognize how important it is, and so does this book. So does the protocol. But how do you engineer your sleep environment for a cooler, darker, more comfortable sleeping experience? I mean, for me, it's all about the sheets. I love, you know, I'm talking about cozy earth. I love sheets. I love bedding. I just love laying there, but it doesn't mean I love sleeping.

1:08:52But sleep and metabolic health are very important. And we see this. It's no coincidence that we do see a type 2 increase in type 2 diabetes and a lot of sleep dysfunction and insulin resistance. There's also protocols here for if you can't fall asleep. My solution, not in the book, is pull out a book on amino acids. Three seconds flat, you are done. Cody Sanchez, thanks for that tip. And finally, finally, finally, what you can do. This is actually very valuable. It's this idea of sleep banking. If you know you're going to go through periods of sleep deprivation, it's coming, you bank sleep. This is a way to buffer against performance decline when you are sleep deprived.

1:09:36Also, one of the things that I learned from many of my military friends is a, it's a, I think they call it a, okay, it was not, tell you the truth. I'm married to a Navy guy, but here it talks about, and this is what we wrote in the book, was a Green Beret tactical. nap. I don't know if they technically call it a greenberry tactical nap, but they might. Nick Beringer, I know that you're a ranger. It is okay. We will get through this. And basically, here's what it is. This is just so cool. It's a tactical nap. And what this is, is you consume 100 to 200 milligrams of caffeine before a 20 minute nap, that allows the caffeine to kick in just before you wake up, boost alertness, reaction time, and this is idea of kind of powering up.

1:10:26Pretty cool. Alison Brager, thank you for this. And this is from the Sleep Research Center. We did a podcast with her. She's extraordinary. Alison, waiting for you to come back on the show so we can cover this. Again, I am not your physician. I might be if you are a patient of mine, but if you are not, then please talk to your physician before you try the tactical Green Beret nap time. Okay. Yes, recovery tracker's in this book, hardcover, and we end out the 24-hour muscle building cycle. If you're ready to bring this playbook to life, join us for the six-week Forever Strong Playbook Challenge, and that starts February 15th.

1:11:10Remember, you don't need a ton of people. You just need a few. Bring your friend. Bring two friends. Because you know what? I hope you agree and I hope you feel this. We are better together as a community and as a culture and it really does. It starts with us, but it also is moved forward by us. This isn't protein. This isn't training. This is a movement. This is a call to action. I'll see you February 15th, Bringing the Forever Strong Playbook to life. Forever Strong. No fate has forged this strength I claim. I rose through action, not through name. With iron will and quiet fire, I shaped a legacy that won't expire.

1:12:05No moment missed, no purpose lost. Each rep, each breath, a vow within. I did not chase a trend or glow. I built the strength I've come to know. Six weeks behind, yet more ahead. The path now paved by how I led. Not driven by applause or throng, but by truth that made me strong. So let the winds of chaos rise. I stand unshaken, clear, and wise. I stand in truth where I belong. Unshaken, clear, forever strong.