300. How to Build Muscle After 50: Protein, Leucine & Amino Acid Timing - Jim Stoppani

24:44Gary Brecka:Right. We could debate. Whole food based. Exactly. Right. But a whole food based, right? Once you have a solid nutrition plan, then you can start looking at supplements to help take your performance or body composition further, right? And so the first pillar is the ingredients. And that is, do they have clinical research supporting their effectiveness, right? The second one is the form. What's the best form of that ingredient? Is it going to be the creatine monohydrate or the hydrochloride, right? The third is, what is the dose? Minimum effective dose. Of that agrania, right? Is the dose on the bottle, at least the daily dose you're getting, similar to the daily doses in the literature and the published studies?

25:34Fourth is, are there any synergies in that formula? Ingredients that may work together, right? And support one another. For example, if you had brand chains and creatine together, leucine can increase insulin to some degree. And creatine requires insulin to get into the muscle. That would be a good synergy, right? Are there any synergies that are going to promote the ingredients themselves even further than they can by themselves? And then the fifth pillar is timing. When do you take it, right? When is the best time to take the creatine? And is that, yeah, that's, when is the best time to take creatine?

26:15Well, with food. With food? Yes. Because like I said, to get into the muscle at least, right? Brains is a little different. We're still confused about brain. But at least we know about muscle, right? And it requires insulin. Insulin helps to shuttle creatine into the muscle.

26:32Gary Brecka:Okay. So if you have creatine with a meal, right, protein and carbohydrates, you're going to have an increase in insulin that's going to help to drive that creatine to the muscle. So creatine is in some ways you should take fast. You could, but with a meal, you'll take up about, it's estimated around 30 % or 40 % more protein you'll take up. Oh, wow. Okay. So you could take it fasted, but you're just getting less of a dose. Because I work out fasted. I take something called Perfect Amino, which is just all nine essential amino acids. I don't like the full feeling, but I eat right after I'm done working out.

27:14Gary Brecka:you know working out i mean eating before i work out for me is just not something that works for my body and and i don't get the blood sugar crashes you know sometimes i we work with about with these guys at my son's house and there's guys passing out and throwing up all the time because their their their blood sugar is tanking um so they probably should eat before they work out but let's let's actually talk about a good um because rarely do i speak directly to like the middle-aged men my age we're both in our 50s you're clearly holding a lot of muscle for a guy in your in your 50s so what is the secret to maintaining you know a muscular physique and not getting injured um you know when you get into your 50s because i think i think you're so smart by the time you get in your 50s because you realize you can actually get hurt yeah my son doesn't think he can be killed by a bullet neither one of my sons um just because they haven't been really hurt yet.

28:11Gary Brecka:And like, you know, they haven't blown discs, back squatting or anything. I used to race motocross. Oh, did you? Now when I race motocross. So you know you can get hurt. Now when I watch motocross, I'm like, why would I do that? Yeah. You know? So many ways to get hurt, you know? Now we're like, bungee jump, hell no. What was I doing? Yeah. How am I still alive today? Yeah. I have no idea. But yes, you know, you think nothing's going to hurt you. you know, until you get older. But the secret to building muscle after 50 is protein and leucine. Leucine. So once you hit 50, you're in anabolic resistance.

28:56Gary Brecka:Sarcopenia, right? Well, not even just sarcopenia. What anabolic resistance is, it means if... How old are you? Max over there? Yeah, Max. How old are you? 27. Little youngin. If Max eats a steak and let's say provides 30 grams of protein, and I eat that same steak, right? We sit down in your kitchen together. I offered you a steak. You turned it down for the record. Yes. He's fasting right now. If we both ate that steak, you know muscle protein synthesis, right? After you consume protein, right? muscle protein synthesis spikes up. Well, the muscle protein synthesis that Max will get is going to spike up probably about 40 % to 50 % higher than mine will spike with the same meal.

29:52Why? Leucine. So our intestines steal more leucine.

29:58Gary Brecka:They do, okay. And leucine is the key that turns on the muscle building. Because I've always seen in branched-chain amino acids, leucine, isoleucine, vein. and leucine is usually in a two to one to one ratio. So leucine is double isoleucine and valine. And I assume that that's because there's good research behind that. Yeah, and it's what sort of, it's how it is in the muscle. It's typically at a two to one ratio as well. Okay, so that's where that ratio comes from. And then, but I've also heard that branch chain amino acids on their own is sugar water. Well, yes and no. Okay. Right? And so when you do a study, you can bias a study.

30:37before you even do the study. And so the studies on branching saying it's basically flavored water is comparing branchings to essential amino acids, right? Branchings are essential amino acids, but it's only three of them, right? So they compare, they take people and have them fast, and then they consume either branchings or essential amino acids, right? And then they see muscle protein synthesis. Well, it goes up more with essential amino acids because the essential amino acids are also providing the branch chains, but it's also providing the 17 other amino. Right. But that's not how you would use branch.

31:22Nobody would wake up in the morning, fasted and go, I'm going to take some branch chains and call it a day.

31:27Gary Brecka:Right. Right. So here's how I use branch chains. So I was saying the leucine, right? So leucine gets stolen by your intestines. The older you are, the more leucine. It sequesters. And that's why the muscle protein synthesis isn't going up as high. So why not take more leucine with your meal, right? And when you want to take leucine, you want to take branch chains because of the two to one to one ratio, okay? The leucine works best when the isoleucine and the valine are there. Okay. Because they do other things. Well, leucine turns on this process called mTOR, right? The valine and the isoleucine do other things that help with the muscle protein synthesis.

32:13So they work better together. So what I do is I take the branch chains, not with the meal, because research has shown, and get this a little complicated, the research has shown that when you take the branch chains with the meal, the branch chains never show up into the blood for some reason. They still get sequestered. So what I do is I take bran chains about 30 minutes before I eat. Ah. So that the bran chains can get through. Right. They turn on the muscle protein synthesis.

32:43Gary Brecka:Then you have the whole food providing the rest of those essential amino acids that the leucine is now going to use, right? Because it turned on muscle to build the protein. Guys, early access is finally here. and I could not be more excited to launch the ultimate filtered showerhead from Cold Life. You've heard me say it before. Your skin is the largest organ in your body, and it is not a barrier. It is a gateway. Every single day, it absorbs chlorine, fluoride, PFAs, and heavy metals straight from your tap. This showerhead eliminates those toxins instantly, and it's the simplest way to protect your health, doing something you're already doing every single day.

33:25Gary Brecka:It installs in 60 seconds. It has incredible water pressure, and it's finally live. Go check it out now and use my code ULTIMATE10 for 10 % off. Be one of the first to experience the ultimate showerhead. Now let's get back to the Ultimate Human Podcast. So are you still a big proponent of get the majority of your protein from whole foods? Yes and no. What's interesting, what's interesting is, right, and we all say, I even said with the five pillars of supplementation, you want a solid nutrition foundation, right? And that's typically whole foods. But what's interesting about whole foods and muscle protein synthesis is that when you consume a steak, and let's say it has two grams of leucine in it, and then you consume just two grams of leucine by themselves, okay?

34:23Mm-hmm. Not only does the leucine by itself get into the blood faster than the steak, for obvious reasons.

34:30Gary Brecka:Right, because it's coupled. But twice as much leucine shows up in the blood from the amino acids as it does from the food. Wow. Twice as much. And so it's estimated that a whole food, say a steak, will only provide you somewhere around 50 % of those amino acids. A protein shake may provide closer to 70 % of those amino acids. Like a whey protein. Free-form amino acids will provide probably about 90 % to 100 % of the amino. They just took the amino acids themselves, right? Okay. So looking at that, right, you would say, well, it'd be better to just take the leucine or a protein shake than the whole pot.

35:17But remember, what else is in the steak that you're not getting?

35:23Gary Brecka:B vitamins. Right. So it's complicated. And so both are, for me, both are important, you know, and it's using both properly. And like I said, I'm going to take the branch chains right before my whole food meal. Like I said, 30, 20 minutes before. Before your whole food meal. And then I'm going to have my whole food. So what does a typical day in the life of Jim Stobani look like? I mean, clearly you're doing resistance training. And would you say that, especially for middle-aged men, if I only have 30 minutes or 60 minutes to work out every day, cardio or weight training, or is it important to do cardio and weight training?

36:11Gary Brecka:Because I have actually seen some very prominent folks that I have a high level of respect for, well credentialed say if you only have 30 to 60 minutes weight training beats cardiovascular training hands down uh in every clinical study that they had ever yes yeah and so if you only had a certain amount of time and also people that don't think that weight training can actually give you a cardiovascular benefit are not weight training right right just like you're just lolly gagging around the gym yes sometimes i want to take a knee you're doing like five reps on the bench press and then sitting on your phone for five minutes right right if you keep a pace try you know supersetting or keep your rest periods shorter to get your heart rate based depends on the goal but you can and like you said if you had one or the other i would pick resistance training because you're going to get the resistance for the muscles which are critical with sarcopenia as you're aging right quality of life but you're still getting cardiovascular right it's not like there's no cardio.

37:10And again, depending on how, now I'm very fast paced. I superset.

37:15Gary Brecka:Oh, you do? All the time. Yeah. So I'll do a chest and a back, you know. So push pull. Yeah. Okay. Pretty much. So how are your, like some takeaways for my audience, you know, how are your workouts structured? Are they structured push pull? Is it one body part per day? So many different regimens out there. Do you go almost to failure to stop one rep shy of failure? That seems to be a lot of evidence around that. Do you do drop sets, try to fatigue the muscle through the full range? Because there seems to be evidence around that. There's progressive resistance. I do all of it. You're not helping me, Jim.

37:55Gary Brecka:I want the one best way, dude. There's no one. There's no one. That's the great thing about resistance training. There's a million ways to do it you know there's a million different modalities you can use free weights bands um pneumatics you know uh what have you right still going to provide similar benefits you could train heavy you could train light you could train fast you could train you know what i'm saying depending on your goal it's going to provide benefits right you know for overall for me right now like you said um i change up which muscle groups i'm doing in a workout right now i split my body into two different workouts i have a leg and shoulder day and then i have a everything else basically chest back arms okay and you're doing all of those on the same day No.

38:53Okay. Well, one, so two workouts, two different days. And then I typically train either four times a week with resistance training or sometimes even more.

39:06Gary Brecka:Five times a week. Yeah. And are you, are you intentionally doing cardiovascular training or are you getting that through your weight training? I get a bit of it through my weight training, but I also do, you know, I like hiking. Well, that's the best way to get it. High intensity, interval training. I, you know, I mix it up. For the greatest hypertrophic effect in the least amount of time, where does the research say the greatest benefit is from? Training to within one rep max? Yeah. Drop sets? What does it say? Yeah, I would. And again, it's going to depend on the individual, right? Somebody who's advanced is going to want to do drop sets and go to failure.

39:45Somebody who's got a year or less under their belt, close to failure. Okay. is plenty.

39:54Gary Brecka:And, and, and you're a big fan of consistency over time versus high intensity for short periods of time. And you talk about programming for the middle-aged lifter is way different than programming for the 22 year old. So how do those differ? So I would say for the middle-aged and older, you want a more well-balanced fitness routine, right? Like when you're young, you might have like, Oh, I want to be, you know, stronger or faster because I play pickup basketball or, you know, whatever it is. Right. I skateboard. I do some of this as you're, as you get older, I'm 50, right? Will I be able to get my biceps any bigger?

40:38Probably not. Right.

40:40Gary Brecka:Yeah. Right. Will I be able to bench press anymore? Probably not. Will I be able to run any faster than I can right now? Probably not. Right. So instead of trying to focus on like one goal and maximize that, whatever it is, whether it's the strength, right. As you're aging, right. What is important? Mobility, right. Maintaining muscle, metabolic health, not getting hurt. Right. And so the older person I think needs more variety. And in fact, there's research suggesting that those who work out with more variety versus I just lift weights or I just run have more longevity. So it's actually the variety.

41:35Gary Brecka:Another, I think, really hot area is gene regulation research. And I know you have some core competency in this, myostatin inhibitors and some folistatin gene therapy. And these seem very promising to me. I don't know where you fall on that, but folistatin, for example, inhibiting myostatin, which is what sort of stops our muscles from growing, for lack of better words. It's a governor. Yeah, governor. It's like a governor on muscle growth. Yeah, so taking the governor off of muscle growth, where do you fall in some of these gene therapies? And do you see those becoming a little more mainstream?

42:14Gary Brecka:I think it's very exciting. I don't know about it becoming mainstream anytime soon, but who knows? But what are you excited about in the future? Well, you know, when I was a teenager, I used to eat fertilized eggs. Do you know why? Because of the folistatin, which reduces myostatin, right? And so all these bodybuilders, because no one else knew, swore you had to buy fertilized eggs. What is a fertilized egg? An egg that's been fertilized. That can grow a chicken versus the ones you get at the grocery store. Okay. Because of the foster. How do you buy fertilized eggs? I'm very excited. In fact, there was a company that came out with a myostatin inhibitor from egg yolk.

43:09Right? That's what they got, the folistatin. However, was it effective? Right? There's research that shows if you take a myostatin inhibitor like folistatin, like this one supplement company, the exact product, it dropped myostatin by about 40 percent okay in middle-aged men right wow impressive right yes however the product didn't sell that well i tried it didn't do much for me either why well i'll tell you why do you know how to lower myostatin working out lowers myostatin in creatine by about 30 to 40 percent. Wow. So if you take a person who's already working out, already taking creatine, they've already lowered their myostan levels by 30 to 40 percent.

44:05Will this ingredient lower it anymore? No, it doesn't appear to. Will gene therapy? Yes. Okay. That's different, right?

44:15Gary Brecka:Because that's a direct shutoff of the gene. turning on and off versus trying to turn it off. I'm very excited about, you know, and you've seen the case studies of these infants that have, you know, both myostatin genes have been turned off, you know, and they're like... Muscular. Yeah. Yeah. Little infants. You're right. Yes. So I'm, you know, very excited. I wish I had that. access to so are there any good folistatin gene therapies that are really available today when i went down the rabbit hole of it it's like you got to go to nicaragua or like it's just one place in the world where you can actually do these because they're not approved it's just too early in the game you know what i mean to really pinpoint where um but it's exciting you know it's it's exciting what else on the gene front are you excited about if anything because i've heard dr mike talk about um some of these new gene therapies and I don't profess to remember the names of some of these, but about how these could potentially replace a lot of these anabolic steroids that bodybuilders are using to gain this kind of muscle mass.

45:31Insulin growth factor. Yeah.

45:33Gary Brecka:Instead of the old school, just Anavar and Tren and testosterone and DECA and all of these other things, which have clear side effects, especially long term. Yeah, but we don't know what, you know, changing this gene could also. Yeah, it always freaks me out a little bit too. Like CRISPR kind of freaks me out a little bit. It's got a lot of promise to like delete genetic mutations, but then how far do we take it when we start like designing the genome? Yeah. And, you know, against our, you know, the natural intention for this replicatory cycle. Yeah. You know, and it seems like every time we really mess with mother nature, something really bad happens.

46:12Gary Brecka:I remember growing up, I grew up on the Chesapeake Bay and there was, you know, they wanted to add, get more oxygen into this estuary, which is a mixture of like salt water and fresh water. And so it used to be fertile for like oysters and crabs and, you know, Maryland crabs. I mean, I grew up on Maryland crabs. and so a bunch of scientists put this algae into the bay coated the whole bottom of the bay blasted the oxygen content up in the water and then dead fish were floating everywhere for years i mean just jacked up the whole ecosystem yep and i feel like we might be going down that road human beings if we if we jump on the bandwagon yeah you know that's why i you know i always have concerns anytime there's something promising it's like well what else is it going to do is is what i always think you know so so in general let's get back to the middle-aged male versus the 22 year old male because i'm middle-aged and i work out with both my sons who are in their early to mid 20s um and i love working out with them and i actually feel great my joints don't hurt and i'm performing these workouts i love i say the same thing i feel very lucky that i very amen joint issues yeah because i've had them in the past you know i've had an acl injury i've had low back injuries i mean that is the worst right so i mean for me number one is like don't get hurt yeah um because that and then that sets you back i mean if you get an injury it sets you back six months it's a year before you really get back to where you were especially at this age yeah um so what are the big hallmark milestones of you know middle age let's call it 45 years and older versus early 20s for workouts is it volume is it weights is the complexity of movements you know i I owned a CrossFit gym for a while, and I saw a lot of people getting hurt doing complex Olympic lifts.

48:02Gary Brecka:Those are not necessary either. No. I'm afraid for compound snatches. You know what I mean? It's like... You know I'm all about optimizing performance, and lately I've been using the ion-weighted vest during my workouts, and it's been a game changer. It isn't your average weighted vest. It's designed to fit like a second skin, activating your core, improving blood flow, and even helping you with recovery while you train. What I love most is that the weight is perfectly distributed. It doesn't pull on your shoulders or throw off your alignment. Whether I'm doing strength training or cardio or just taking a walk, I'm burning more calories, building muscle, and pushing my endurance even further.

48:41Gary Brecka:If you're serious about leveling up your training and unlocking your full potential, check out the Ion Weighted Vest at Iongear.com. That's A-I-O-N-G-E-A-R.com. And you can use code ULTIMATE for 10 % off and start training smarter today. Now let's get back to the Ultimate Human podcast. That's, you know, as an exercise scientist, you know, those are the things that are frustrating. It's like I have many CrossFit friends, you know, and it's like I love the value of CrossFit. What I think CrossFit did well is it opened up Olympic weightlifting to everyone. Now, on the flip side, do we want to really open up Olympic lifting to everyone?

49:22because you have to be very proficient at it.

49:26Gary Brecka:You can't just go in there and whip out 30 reps after you've run a mile around the gym. That's not how Olympic lifters train because you can get injured that way. Yeah, and I saw it. There's a better way to do it. But anyway, so on the middle age, You know, like I said, I'm more about being more proficient in all levels of fitness, your flexibility, your mobility, right? Your strength, muscle mass, because we want to avoid as much sarcopenia as possible. Which is age-related muscle racing. Yeah. And so I'm, you know, as far as the actual workout design, obviously it's not just about age. It's also, where is this person?

50:18Are they just starting? Have they been working out for a year? Have they been working out for five years? Have they been working out all their life? Right. Those are different, even though they're all 50, right? These are all different. they would require different workouts because it's more about about the individual but on a you know on a basic breakdown i would say a variety of repetitions you want to do some heavy stuff right because that's going to activate those fast twitch fibers i think you want to do some lighter stuff as well for more endurance based right and and lighter weight now is finding to be more hypertrophic, better for building muscle, right?

51:01But then I would also include yoga into your routine. I would also include cardio as well, so that you're getting all those areas. You're getting mobility, flexibility, cardiovascular, muscle building, strengthening, et cetera.

51:19Gary Brecka:Where do you fall into post-workout nutrition? Because that's, talk about an area where people get paralysis of an ounce. The anabolic window, which I heard has totally been thrown out. And so Brad Schoenfeld is the one, and Brad is a friend of mine, you probably know the name, who published that study. Now, it's a study of studies, as we talked about, right, to conclude that maybe the post-workout window isn't as important as we once thought, right? But the studies are only as good. The study can only be as good as the studies. And the problem with sports nutrition research and bodybuilding research is there just hasn't been enough of it done.

52:05You know, most of the research that's done, like with carbohydrates and post-workout, is for endurance athletes. And looking at if they have carbohydrates immediately after, how do they perform the next day? and so we've taken all this indirect data and tried to apply it to how a bodybuilder should train and eat right and so uh brad did this meta-analysis on all these studies and post-workout nutrition finding that maybe it doesn't really matter however in the same note he will say i would never tell a professional athlete to not eat immediately after they work out i would never this is this just means the average Joe and Jane who want to go to the gym do not need to down a protein shake as soon as they're done working out okay to catch the

53:01Gary Brecka:anabolic window as long as they eat within you know an hour is fine right right an NFL lineman would I say the same thing to him Brad would say no I would tell him to eat as soon as he could you know and so the the the whole the post anabolic window is dead thing has been overplayed because it's really look if you just want to be fit and healthy you don't need to run home and get your protein shake asap does a professional athlete want to do that probably Right. Okay. That makes a lot of sense to me. And that's Brad's own words. And I parrot that. Would I tell somebody who wants to gain an extra quarter inch on their biceps, is that important to them to not eat right after?

53:57No, I would suggest eat. And the other way to look at that is to build muscle, right? You need so many times in the day where you spike muscle protein synthesis, right? And what the research is showing is three meals is better than two. Okay? Four might not be better than three, but three appears to be better than two, right? So you need to get at least three good high-protein meals in a day to maximize. So if you work out and then wait three or four hours to eat, that's going to lessen the number of windows you can have. so my take is eat right out as soon as you can right as soon as you can you know what i mean

54:43Gary Brecka:so what are the from a supplementation perspective what are the important ones to get the timing right on the the timing right would be and again it you know it depends on the goal for all these because like you can argue with creatine right i would take it with a meal however many people take it on an empty stomach and and it serves them well like i said there's a difference of about 30 or 40 percent more uptake into the muscle when you have it with a meal okay okay maybe increase your dose if you're taking it fasted yes you can still right you can still get benefits from it um something like beta alanine for example right which helps it helps buffer uh acidity in the muscle to help prevent fatigue right that one i would take before you work out okay because of what it does beta aline yes beta aline i like taking before um because and what's the dosage for that you want to get about around three to four grams per day okay and it's kind of like creatine where you want to take it repeatedly because you need to reach a certain level.

55:56Gary Brecka:So not the three or four grams first thing in the morning, saying gram, gram, gram. Yes. Okay. But it also is a bit like caffeine, where it gives you a little bit of a pick-me-up, a slight one. And so people who take it at night may notice they can't go to sleep. And so I'll typically recommend that one either earlier in the day or before they work out. Okay. Things like that. So if the FDA were to outlaw all but three to five supplements tomorrow, which would be the three to five that you'd say these are kind of must-haves? If you're on this strength training journey, I think that the data is very clear now.

56:40Gary Brecka:Muscles are metabolic currency, leg strength, grip strength, BO2 max clearly correlated to longevity, decrease in cardiovascular risk, You know, mitigating a lot of the major risks of older age, falls being probably the greatest. So what would be those three or four must-haves to sift through the noise? Sounds like creatine is one of those. Definitely. Okay. Top of the list. Okay. Definitely creatine. Beta alanine. Safety and effectiveness. Safety and effectiveness. Beta alanine for an athlete, I would probably say yes. For someone who's just looking for health and fitness, I don't think it's that critical.

57:21Something like fish oil, right? I would say that's not as critical because you can get that from whole foods. Right? Something like that. Yeah, I'm a big fan of omega-3. I would say branch chains or essential amino acids, I would put on that list. Because as we talked about, you're only getting, you know, maybe 50 to 60 % of the amino acids from your whole food meals. right and so for somebody who's older who just wants to spike your muscle protein synthesis more okay being able to take those like i said branch chains are the essentials which are providing the branch chains as well is going to be important um what else do i have on that list i also want to well i'll let you finish that list and then i want one one final question for you on one particular nutrient yeah it's hard to come up with a list because like you said, supplements are more goal oriented, right?

58:16So it would depend on the person, you know, like it would be different for an athlete versus a 60 year old who just wants, you know, to maintain longevity.

58:27Gary Brecka:So then, um, however, creatine would be the one. Yeah. Creatine, don't let them outlaw that one. You know, is really the, the list, you know, that the one that everybody should really. Must have. Um, where do you fall on, uh, Or do you have an opinion on NAD, NAD plus? Yeah, I think it can be very effective. Do you take it? As NMR, right? Nicotinamide mononucleotide? Yeah. Or nicotinamide riboside? And if you're infusing or orally. Well, let's take like an oral in your supplement stack. I would do the NMR versus NAD. Nicotinamide riboside? Yes. Nicotinamide mononucleotide, the NMN? Yes. NMN. Okay, so NMN.

59:14Gary Brecka:I think I would absolutely agree with you. I think Dr. David Sinclair would agree with you too. Like increasing our body's ability to make it naturally rather than just taking it in. And I think there's some - And that's, as you were talking about, as we get older, that's one of the things that will decrease. Yeah, yeah. The liposomal versions I see from like Symbiotica and some are phenomenal. Those are the ones that I notice and they actually, I think the liposomal deliveries for nutrients like that are critical because a lot of those are just denatured, first-class metabolism. You'd probably agree with that too.

59:50Gary Brecka:So I appeal to so many audiences, but I rarely talk to the guys that are like my age. And I actually want to look more like you look than what I look. So I'm going to follow your advice. Maybe I'll even start taking some of your supplements. But I wind down all my podcasts by asking my guests the same question. And there's no right or wrong answer to this. But what does it mean to you to be an ultimate human? What it means to me to be an ultimate human is to perform at my best that I can at that time, right? Whether, you know, I may have certain injuries or limitations, right? It's the performance, but it's also about how I treat other people.

1:00:36I think it's just being kinder to people is important to me.

1:00:41Gary Brecka:You could use a lot of kindness in this world right now. Right. For sure. Well, I've got a lot of VIPs waiting for you in the other room that got a bunch of questions for you. If you're interested in becoming a VIP and joining my VIP community, getting one-on-ones with me and getting into some of our private chats and using the Ask Gary Anything AI, which I can look at your blood work, look at your gene testing, evaluate your supplement stack, you can head over to the ultimate human.com forward slash VIP and join my VIP community. I would love to see you in there, Jim. This has been, uh, amazing because you're, you're clearly walking the walk and, and talking the talk.

1:01:17Gary Brecka:I think your background is very unique in the industry. Um, and you know, your grasp of supplements and what's effective, what's not, uh, I definitely want to continue to follow your journey. I hope you'll come back on the podcast at some point in the future. And until next time, guys, that's just science. Bones.