159: How to Eat and Train in 2026 | My Philosophies

28:10Nick Bare:day in and day out. But right now, like I've said, my focus, my goal is to put on size, strength, build muscle, especially coming off of Ironman prep. And for me to do that, I know I need to be in a caloric surplus. It's gonna help me build. it's going to help me recover, it's going to help my sleep, it's going to make me feel better, give me the energy. So a caloric surplus, a slight caloric surplus is the focus going into 2026. Okay, the second approach in philosophy is to train hard. Yeah, I just got done before recording this episode training legs. And I trained legs really hard. So my workouts today, lower body, I hit lower body twice a week right now.

29:16Nick Bare:So I'm training lower body twice a week. I train chest and triceps once a week, back and biceps once a week, shoulders and arms once a week. And I'm running about 20 to 25 miles a week. That's my current training split. Today's workout, my second lower body workout of the week, I did five sets of lay extensions, hitting lay extensions really hard. Five sets of leg curls, three sets of sissy squats for as many reps as possible. At this point, my legs were pumped out of control. Then I went into barbell squats. I did seven sets of barbell squats. The main sets were four sets, 315 pounds, anywhere from five to six reps.

30:13Nick Bare:Then I did three sets of walking barbell lunges, 24 reps per set which was 12 reps per leg and then I went into this reverse lunge Bulgarian split squat hybrid on the Smith machine movement that I've been doing recently 3 sets, each leg 8-10 reps killer workout it taxed the muscular system as well as my central nervous system it feels really good to be back in the gym again especially coming off of ironman prep those first couple weeks of training after not having done really any resistance training for 18 to 20 weeks were brutal i was sore everything hurt triceps biceps back shoulders chest legs glutes, all of it hurt.

31:12But now my body is acclimated to the training once again, and it feels good. I'm making some progress. But one thing that I think many people who walk into the gym,

31:29Nick Bare:maybe 95, maybe more percent of people could train harder than they're actually training. You know, if we compare resistance training to running, when it comes to running, 80 % of your runs roughly are easy runs, aerobic-based runs. And then maybe 15 % to 20 % of your running is speed work. It's more intense. It's uncomfortable. You're doing tempo workouts, critical velocity. You're on the track, shorter distances, faster paces. You're breathing heavy. your heart rate increases, it's tough. Those workouts are hard. They're hard to hold pace. Intensity is jacked up. It's a big effort. They're hard, right?

32:21Nick Bare:But 80 % of your training when it comes to endurance work is this easy stuff. You're kind of just going through the motions because the volume creates the adaptation that you're trying to achieve. That same philosophy doesn't necessarily correlate to strength training. I believe that when you're going into the gym and you're strength training, you should be training really hard. You should be pushing it. If you want to get bigger, you want to get stronger, you want to grow, you want to stimulate adaptation within the muscle, you got to train hard. Now, it's not training uncontrollably hard. That puts you at risk of injury.

33:16But it is controlled discomfort and effort. Like today when I trained lower body, I pushed those sets, many of those sets to failure. Even leg extensions and leg curls. extremely uncomfortable and painful. Like the lactic acid that was building up in the muscle hurt so bad. But it's really easy to go into the gym and apply the easy run philosophy and mindset to the gym.

33:51Nick Bare:Hop on a machine, do a movement, rest for a minute during that rest period, get your phone out, scroll, text, email, Slack. do another set, same thing, phone out, scroll, text, email, Slack, another set, move through the moments or the movements and the motions and just before you know it, after an hour, workout's done, didn't really put out much of an effort, didn't sweat at all, easy. That is not going to simulate the growth that you want.

34:29when we go into the gym when I go into the gym and I train I want to put out a big effort every workout has the ability to propel me forward to grow to stimulate adaptation I love strength training

34:48Nick Bare:but not strength training just to go through the motions and just to get it done but to really work So my mindset, my philosophy, my approach in the gym this year is every workout matters. Every workout, I'm going to train with intention and effort and intensity and hard. I'm going to train hard. That's actually why I'm taking longer rest periods in between sets. Right now, I'm taking longer rest periods in between sets than I've probably ever taken before because I'm hitting the sets really hard. I need the rest to be ready to go into that next set to be prepared. And one of the most common responses I hear to this is, yeah, but Nick, I don't want to get too big.

35:44Nick Bare:I don't think many of us have to worry about getting too big by training too hard. It doesn't work that way. You're not going to look like Jay Cutler and Ronnie Coleman stepping on a bodybuilding stage by training too hard. I can promise you that. If you train really hard, you're going to stimulate the adaptation. You're going to get stronger. You're going to build muscle. You're going to feel better. You're going to sleep better. You're going to look better. It's going to give you everything you want and need out of your training. But very few of us need to worry about getting too big in the gym by training too hard.

36:26I can promise you that. Now, strength training has so many benefits. And the benefits are very different from endurance training.

36:40Nick Bare:Strength training is much more than building muscle and improving strength. It has many downstream effects, positive downstream effects on the body that are massively beneficial. But you got to train hard and you got to put out a big effort and you're going to get the best stimulation from these multi-joint compound movements using barbells and dumbbells and kettlebells most of the time as opposed to cables or machines.

37:22Nick Bare:Now, I'm going to talk about some of these downstream positive effects that strength training creates, but I want to note that all these benefits can be thrown out of the window if overtraining or under-recovering exists. So you can either overtrain by training too much, too often, too hard, too frequently,

37:49or you can under-recover. And they can be one and the same, but under-recover could be that you're not giving yourself enough time in between workouts, you're not consuming enough calories,

38:01Nick Bare:you're not in a surplus, you're not sleeping well or enough, not hydrating. So one of the best ways that we can minimize overtraining is by prioritizing recovery. So strength training optimizes many parts of the human body, but specifically what I want to talk about is the endocrine system, hormone system. Our hormones can be optimized by strength training because these downstream effects in the body. When it comes to males, testosterone, there is an acute increase in testosterone after training that supports healthy baseline levels over time. In females, there is a supported balance of estrogen and strength training improves progesterone, excuse me, sensitivity, but it does not cause or create masculine features in females.

39:09So as a female, if you strength train very heavily, it's not going to make you look like a male unless you take exogenous testosterone or steroids. That's the truth. In terms of growth hormone, there is an increase post-exercise in growth hormone, which stimulates muscle repair, fat breakdown, and improves recovery and sleep quality. And insulin. So there is an increase in insulin sensitivity and over time, chronic insulin levels decrease from strength training, muscles become more efficient at pulling glucose from the blood and less insulin is needed to manage the intake of carbohydrates. And when it comes to thyroid hormones like T3 and T4, strength training supports healthy thyroid signaling.

40:08So there are many positive effects on the body. when it comes to strength training. But this is just one category of benefits being how it impacts and improves areas of the endocrine or hormone system in both men and women. The benefits of training hard, multi-joint compound movements, strength training are numerous, but you got to train hard. I train really hard, intense, intentional, deliberate. I'm training really hard in 2026. Every workout, every training session, it is one training session that's going to move me closer towards my goals to get bigger, to get stronger, to get faster, to improve body composition, to feel better.

41:07But it's not just going through the motions. Okay, the next approach in philosophy is food quality over food quantity.

41:19Nick Bare:I was thinking about this this morning as I was giving our son Nico a bottle at 3.30 a.m. Nico did not have the best night of sleep last night. He must be going through a growth spurt. Because we had to give him three bottles throughout the night last night. He was starving. His first bottle, he woke up around midnight. We gave him a bottle. Then he woke up an hour and a half, two hours later, we gave him another bottle. And then at 3.30, he woke up and he wanted another bottle. He was starving. He drank so much milk throughout the night last night. And I was sitting on the chair in his bedroom at 3.30 a.m.

42:08Nick Bare:I just ended up staying awake after that and went for a run after giving him that bottle. But I was thinking about how my diet has changed over the years.

42:22And it has evolved and improved. And I've put more focus on quality nutrition as opposed to quantity of nutrition over the years.

42:37Nick Bare:And one of the reasons is that as life has become more complex and complicated and my responsibilities have grown, there's a lot of things in my life that I can't control. you know I can't control when my son wakes up and how much he sleeps and when he wants a bottle and the growth spurts that he's experiencing now last night me and staff my wife we didn't get much sleep and that's just part of being a parent especially with younger kids some nights we get six and a half, seven, seven and a half hours of sleep. Some nights we get three to four hours of sleep. It really depends on what the kids are feeling and how they're sleeping and what leap they're going through and all of those things.

43:41Nick Bare:But one of the things I was thinking about as I was giving Nico a bottle is at this phase of my life, there's lots that I can't control. Sometimes I can't control how much sleep I get. Sometimes I can't control if I can go train certain times throughout the day based off of work responsibilities and family responsibilities and being a dad and having children and those responsibilities. But if there's one thing I can control, it is the food that I put in my body. I can control prepping food and what food I buy and the quality of it and what I end up putting in my mouth and consuming and digesting.

44:29Nick Bare:As I was sitting in Nico's chair, giving him a bottle this morning, thinking about this episode I was going to record a few hours later, that's something I wanted to really hammer in. And that's how my approach and philosophy around nutrition has evolved over the years.

44:52Where, you know, before having kids, there was a focus from both Steph and I on high quality nutrition. But I'll be honest, there's more things that we could have gotten away with.

45:06Nick Bare:not eating as clean or as of high quality as we do now because there was less stress, there was less life responsibilities. We were always sleeping really good, could train when we wanted, could control more variables in our life. But as I've thought about it, life has become more complex and responsibilities have increased. There are certain things, certain variables I can't control, but the one thing I can is my diet. And I've improved my diet over the years in terms of quality nutrition and sourcing and making more better decisions more frequently on a consistent basis because I know those things make me feel better.

46:00We go out to eat less now than we ever have before. one of those reasons is because we have two young kids and going to dinner with two young kids can be challenging but two it's because we want to be able to control what we're consuming and eating on a regular basis one of the ways that we do this and we will continue to do throughout this next year and for the foreseeable future is you have readily accessible and available foods at our fingertips at all times this goes back to like i was talking about earlier the convenience of food and meal prep and making food and meal prep work around our lives as opposed to carving out four five six hours once a week to prepare all these meals and foods it's having potatoes and rice and chicken and ground beef readily accessible it's making sure that when we go to the grocery store we have a plan.

47:01We have a list and we're filling our carts first with protein and then produce, fruits and vegetables, and then quality carbohydrate sources, and then everything else. But I see a lot of people going to the grocery store with no plan, with no list, and just buying whatever looks good. It's also really dangerous if you're going to the grocery store already hungry. You never know what you're going to come home with. But we like to go to the grocery store with a plan, with a list. And like I said, we fill our carts. We go through the grocery store, first filling it with our protein sources, then our produce, fruits and vegetables, then carbohydrates, then everything else.

47:47And for my diet, it is very consistent in terms of the same meals pretty much day in and day out. My first meal, my breakfast is typically the same. My second meal is typically the same. My third meal is typically the same. Dinner is where there is the most variation in terms of protein sources, carbohydrate sources, fruits, vegetables, nuts, seeds, oils, all of the things. And then my last meal before going to bed is pretty much the same. but I'm adding in variation with the dinner.

48:27Nick Bare:But the way that I've set up my first three meals and my last meal and that fourth meal that has the most variation is focused on quality. I want good, healthy carbohydrate sources, most of them being oats, rice, potatoes, sourdough bread, fruits, vegetables, grass-fed, grass-finished beef, pasture-raised chickens, pasture-raised eggs, wild-caught fish, high quality Greek yogurts.

49:17Nick Bare:I'm choosing sources now that are higher quality. They're going to provide me not just the macronutrients I need, but also the micronutrients. Fiber is a big priority for me now.

49:34You know, I get most of my variety in terms of different sources of foods from fruits, vegetables, and micronutrient-dense sources. So the carbohydrates and the proteins that I consume on a regular basis are pretty consistent. Like I said, it's chicken, beef, eggs, Greek yogurt. It's oats, sourdough, fruits, vegetables, rice, potatoes for the carbohydrate sources. And then the way and the place that I add in most variety is from different nuts and seeds, different fruits and vegetables that are in season versus out of season. I'm looking for ways that I can get more micronutrient diversity in my diet through those things as opposed to the proteins or the bulk carbohydrate sources.

50:40And the last thing I wanted to really touch on in terms of food quality versus food quantity is how I eat while traveling and as well as cost. I know cost, it was a big concern for people when I prompted the question on Instagram. When it comes to traveling, it becomes harder to stay on track with your diet. There's no doubt about that, but it is definitely achievable. It requires a little bit more intention, a little bit more research, a little bit more planning. But one of the things I've noticed while traveling with people, whether that's personal relationships or for work, is that sometimes travel or going to dinner is instantly viewed as a vacation or a luxury or an opportunity to fall off track.

51:44Nick Bare:And I used to be like this back in the day. You know, random Wednesday night and we're going to dinner with friends and there's a time and place to eat whatever you want. You know, get the burger, get the fries, get the pizza, get the chicken wings, you know, whatever that place is known for. But if you travel a lot or you have to go out to dinner a lot for work, you know, there's a lot of people who travel weekly for work. Going to a restaurant doesn't always have to be a reason or an opportunity to just eat whatever you want. I have found that most restaurants are very accommodating and willing to modify anything on the menu that you ask for.

52:38Nick Bare:So sometimes if I'm traveling and I want to stay on track, I'm going to a restaurant, for example, I will ask for things on their item a la carte. You know, the easy thing to do, the decision you can make that will steer you away from progress and your goals and staying on track would be just ordering whatever's on the menu. I'll take a burger and french fries. I'll take that pizza. I'll take a basket of chicken wings and fries on the side. You don't have to make those decisions. Just because you're traveling, just because you're going out to dinner, whether it's for a business meeting or you're going to dinner with friends or whatever is the case, you can still stay on track.

53:29An example, Steph and I, we were traveling to

53:34Nick Bare:Pittsburgh last weekend for a BPN event. And we got into our hotel late at night and we went to the hotel restaurant. It was the Fairmont in Pittsburgh. And looking at the menu, and the menu was great. It looked amazing. And it had like the entrees and it had salads and it had starters and soups and all of these things. And there was this one dish, it was a half chicken, which I love. I love any restaurant that has a half chicken, like that's my go-to. It was like a half rotisserie chicken, but it came with like mashed potatoes and this sauce on top and all these extra things that we didn't really need or want.

54:25Nick Bare:So Steph and I both ordered the half chicken. We asked for nothing on it and then a side salad. And that's what we ate. It ended up coming out. It was a half chicken. We each had a half chicken. no sauces, no mashed potatoes, none of the extra stuff on it. And we had our side salad. So a chicken and salad, great sources of protein, lots of protein. We had some vegetables in there. We were able to modify those meals to stay on track. You can do that. That's an option. Just because you're going to dinner doesn't mean you have to order the burger and fries. just because this restaurant is known for their chicken wings and their pizza doesn't mean you have to order the chicken wings and the pizza just because you're going to a restaurant or you're traveling doesn't mean it's a free for all to eat whatever, whenever, wherever you can still stay on track and you can still choose quality over quantity and even though I'm focused on a surplus a slight surplus throughout this next year.

55:42Nick Bare:It does not mean a free-for-all, just eat anything whenever I want. This is not a dirty bulk. This is a caloric surplus, an intentional caloric surplus. Now, I know that when people hear quality over quantity, the first thing they think of is price. And when I prompted the question on Instagram, one of the most responded responses was that cost and price holds a lot of people back. Now, I'll be honest that the foods that I purchase now today, based off my ability, are much more expensive than I was consuming three years ago and 10 years ago. and when I was in college. But even when I was in college, even 10 years ago, even three years ago, I didn't have the ability to purchase very high quality foods very frequently, but I could still consume great quality nutrition.

57:00Cost does not have to be a deterring factor. you can consume high quality nutrition, good food on a regular consistent basis on a budget. I promise you that. I was doing it in college. I had no money to my name in college. And I would go to the grocery store and I'd find deals and sales. And I'd stock up in bulk with chicken and ground beef and eating a lot of tilapia and tuna and rice and potatoes and bananas and oatmeal, you can still consume high quality nutrition. It doesn't have to be grass fed, grass finished, organic, pasteurized. It doesn't have to be. It can be if you prefer that, but it doesn't have to be to consume high quality nutrition.

58:01Like I remember in college, which I can't remember what grocery store I would shop at, but on Tuesdays, chicken at this grocery store was half off per pound. It was a steal. And I would get to this grocery store as soon as they would open to ensure that I could stock up. And I'd stock up for the whole week. I'd freeze it if I had to. Because I was saving a lot of money on this chicken because it was half off per pound. and I would look for deals and sales wherever I could and I'd buy in bulk. I remember when I first got down to Texas, me, Preston and Joe,

58:41Nick Bare:we found this restaurant that was selling in bulk 20 pounds at a time, chicken breast. And we went and bought 20 pounds of chicken breast at a time and we would cut it up and we would freeze it and it was pennies on the dollar per pound. And we would just stock up. We were on a budget. So cost does not have to be a deterring factor from consuming high quality nutrition and hold you back from reaching your fitness, your nutrition, your performance, your body composition goals. The next philosophy and approach is to run with purpose, not for numbers. Numbers meaning mileage and pace.

59:31I think it's really easy in the world we live in today especially in a world of social media

59:40Nick Bare:comparison and Strava which I'm personally not a big Strava person but I know people live for the Strava numbers that you constantly have to to level up and surpass others You're like, this person ran 60 miles this week, so I got to run 61. This person was running 730 minute per mile paces. I got to run a 728 minute per mile pace to be considered worthy or good. And this next year, I'm not necessarily running for any numbers. I don't have any races or competitions or events that I plan to prep for, which I'll get into in my last bullet, which is train for the love of the lifestyle, not for the finish line.

1:00:37Nick Bare:So I've reduced my running volume because I am prioritizing strength, size, muscle building. I've reduced it to about 20 to 25 miles per week. to prioritize the goal. Now running, cardiovascular fitness and conditioning is and always will be important to me, but it's not the main goal right now. I have found that with less running, my mental and physical energy is better. but you can't rebuke the benefits, the mental benefits of running and endurance training. And that's why I'm still running 20 to 25 miles a week. One for the health performance and physical benefits, but the mental clarity, the mental just feel good high that I get from running to four days a week, I don't ever want to lose that.

1:01:49I love running for the mental clarity, for the mental release and relaxation and peace and joy that I get from it. So I run for a purpose and that purpose is that clarity.

1:02:08Nick Bare:It's that high. it's that dopamine rush and hit that that I desire but I'm not running for numbers I'm not running for a race or a competition this year I'm running because I love running and it's a big part of my life but I'm running with a purpose in this next year not to compare or to compete. On the heels of running with purpose, my next philosophy and approach is to eat with purpose, not to idolize food. I think a question we all have to ask ourself is, what does our relationship with food look like and why? you know I had a severe eating disorder when I was in my mid-teens I've shared the story many times before I was 14 years old starved myself put myself in the hospital because of it since then I have had varying degrees of healthy and unhealthy relationships with food over time and in the past when I've shared my previous eating disorder in this concept around a relationship with food I've experienced pushback I've heard people say you don't have a relationship with food you have a relationship with people but I don't agree with that and anyone who has had an unhealthy relationship with food probably wouldn't agree with that either.

1:03:53We actually all have personal relationships with food. And it's kind of weird when you think about it, but I'm a very observational person, especially with people and their food because of my previous eating disorder. And it's interesting when you take the time to just watch, learn, and experience how people have different relationships with food. Some healthy, some unhealthy, some extremely unhealthy. but I think we all should ask ourselves and seriously consider what does our relationship with food look like and why? Are there parts that are healthy? Are there parts that are unhealthy? And what can we do to improve those relationships?

1:04:50I used to idolize food and I didn't even know it. I would think about food more than I would have liked.

1:05:02Nick Bare:And I justified it by calling myself a foodie. I would think about what I was going to eat next while I was still eating my current meal. I was thinking about going out to dinner Friday night and what I was going to order when it was Tuesday afternoon. I was thinking about Sunday dinner and how much food I was going to eat and consume and gorge myself with when it was Thursday morning. And I never thought it was a problem until I realized I was idolizing food.

1:05:45And my goal for 2026, my approach my philosophy is to eat with purpose not to idolize food and i do feel i can confidently

1:06:01Nick Bare:say this i have a a healthy relationship with food right now typically when i'm in a prep like when i was in my iron man prep that's when my tendencies for my previous eating disorder start to come back a little bit. My relationship with food becomes more unhealthy when I'm in a prep towards a big fitness goal. But then when I'm out of prep, I experience more healthy relationships with food. But I share this so that we, my hope is that you become more mindful and aware that we have relationships with food. We do, and they're all unique and different. But that we should eat with purpose. And that purpose should drive performance.

1:07:00It should drive health. It should drive energy. It should drive recovery in the way that we feel. As I prompted the question on Instagram, there were a lot of responses around people experiencing common problems with, like I said, snacking, binge eating, cheating on their diet,

1:07:25Nick Bare:and getting bored of eating the same meals. And I think a lot of these responses are driven by the problem that people idolize food. They're not eating for purpose, but they end up worshiping the food and the meal and the ingredients. Again, I'm not saying we shouldn't enjoy our foods and celebrate food and feasting with people and in relationship and the experience. but there's a fine line between celebrating and feasting and enjoying and idolizing and worshiping the food and the meals and living for the food itself. I hear the question all the time. I get so bored of eating the same thing day in and day out.

1:08:19And I can't necessarily relate to this because I don't get bored of the same meals because we do add in a lot of variety into our dinner, which is my fourth meal of the day typically. But one of the things I would say and encourage you to do is find ways to spice it up. And an example of that for me is like my second meal of the day. The base is always 300 grams of rice. It might be jasmine rice or like today I had sushi rice. It's a cup and a half of rice. And then it's typically ground beef or chicken. Or today I had ground beef and chicken.

1:09:04Nick Bare:I had four ounces of ground beef and four ounces of chicken thighs because that's what we had left over at the house from some dinners and some foods that were prepped. And ways that you can spice it up and have a brand new meal every day is by different condiments and spices and pickled vegetables or toppings. Like right now, my go-to lunch that I look forward to every day, 300 grams of rice, eight ounces of ground beef, which is sometimes a combination of ground elk, bison, and ground beef. I do a little bit of Primal Kitchen's buffalo sauce in there. And I add pickled onion, and I get these pickles at the farmer's market.

1:09:57They're spicy and sweet pickles. They are delicious. I add some of the pickles in there. I add some of the pickled juice. So I love pickled vegetables. There's some great prebiotic fibers, fermented food fibers in there. And you can change the sauces, the condiments, the toppings. You can have a brand new meal every day, but the base stays the same. That's how I avoid getting bored of meals. Take a bowl, add your carbs, add your meat, spice it up in any way you want, preferably in a way that doesn't add a bunch of calories and oils and extra unhealthy ingredients. but you can spice up a meal with relatively low caloric options and it can taste completely different from day one to day two to day three to day four.

1:10:59Nick Bare:And my last and final approach and philosophy going to this next year, as I've alluded to before, is to train for the love of the lifestyle and not for the finish line. As I've shared, I don't have any races, competitions, or preps that I'm planning to do in this next year. Fitness for me needs to fit into my life and not the other way around. I have young kids. I have a wife. I have a family. I have my faith. I have my business. The team. I'm a leader here. I have responsibilities. And my life at this point no longer revolves around fitness. It's not finding ways for my family to fit into my fitness and my business to fit into my fitness and my leadership abilities and responsibilities to fit into my fitness.

1:12:01It is building my fitness around my other responsibilities and rhythms of life. And I love training. I do. I love the lifestyle. I love prepping the food. I love eating healthy nutrition that fuels my

1:12:21Nick Bare:body and performance. I love running. I love strength training really hard. I love the pre-workout ritual and the post-workout shake. I love it all. I enjoy every part of it, but not for the prep, not for the competition, not for the finish line. because of what it adds to my life and the experience and the energy that it stimulates and creates.

1:12:54There have been many moments and periods of my life the last couple of years

1:13:01Nick Bare:where I've been deep into a fitness prep and I've been living in zombie mode. And maybe you can relate and I see this all the time with athletes where you put majority of your energy on a daily basis into the training, into the prep. You wear yourself down to a point where the best part of your day where you have the most physical and mental energy is spent and dedicated to the training. And every other part of your life gets the table scraps, gets zombie mode. I've done this in the past. I've been that person. I'm not proud of that. But there have been moments in my life where I have prioritized the prep, the race, the competition, the finish line over other life responsibilities.

1:13:56Nick Bare:And that's a sacrifice that I'm not willing to make anymore. I don't want to live in zombie mode. I don't want to dedicate all of my mental and physical energy to the fitness and the training so that everyone and everything else gets those table scraps. I'm training this year for the love of the lifestyle because I do truly love it. I enjoy it, every part of it.

1:14:27It is commitment.

1:14:29Nick Bare:And the truth about commitment is that commitment has no finish lines. It is a forever evolving journey and process for continuous improvement and betterment and pursuit. So that's my approach. Those are my philosophies for this next year around training, around diet, nutrition, life, commitment. So I hope you guys enjoyed this one. I hope you can relate to it. I hope that going to this next year, you lay out some approaches and philosophies that you are committed to and that honor your responsibilities so you can show up, not just for yourself, but for the people in your lives as well. Thanks for tuning in.

1:15:27I appreciate you guys. And as always, go one more.

1:15:40We'll be right back.