Drs. Joe and CJ ask Claire Zai of Barbell Medicine questions and get in depth answers about women's health in the fitness, pregnancy and menstrual cycle realms, coincidentally on National Girls and Women in Sports Day!
Claire is a coach for Barbell Medicine and is currently trying to get into medical school. Claire is passionate about women's fitness and debunking misinformation around women's training. Claire also competes in powerlifting at the national level! She is also a big advocate of #BigHoopUterusEnergy
Instagram: @claire_barbellmedicine and/or @bullzai_photo
Twitter: @ClaireZai
Citations:
1. Heterogeneity in resistance training-induced muscle strength and mass responses in men and women of different ages
2. The influence of sex, training intensity, and frequency on muscular adaptations to 40 weeks of resistance exercise in older adults
3. Neuromuscular performance changes throughout the menstrual cycle in physically active females
Instagram:
@dr.joe.dpt
@the_movement_dr
Facebook:
Training Through Pain
WODprep
The Movement Dr.
Additional resources:
Pain and Injury Consults
The Movement Dr.
Drs. Joe and CJ ask Claire Zai of Barbell Medicine questions and get in depth answers about women's health in the fitness, pregnancy and menstrual cycle realms, coincidentally on National Girls and Women in Sports Day!
Claire is a coach for Barbell Medicine and is currently trying to get into medical school. Claire is passionate about women's fitness and debunking misinformation around women's training. Claire also competes in powerlifting at the national level! She is also a big advocate of #BigHoopUterusEnergy
Instagram: @claire_barbellmedicine and/or @bullzai_photo
Twitter: @ClaireZai
Citations:
1. Heterogeneity in resistance training-induced muscle strength and mass responses in men and women of different ages
2. The influence of sex, training intensity, and frequency on muscular adaptations to 40 weeks of resistance exercise in older adults
3. Neuromuscular performance changes throughout the menstrual cycle in physically active females
Instagram:
@dr.joe.dpt
@the_movement_dr
Facebook:
Training Through Pain
WODprep
The Movement Dr.
Additional resources:
Pain and Injury Consults
The Movement Dr.
[inaudible] hello?[inaudible] uh, hello, this is Dr. Joe Camerado. I'm here on the golden nuggets podcast. We have Claire's eye and, uh, my special guests, uh, Dr. C data Palma. Uh, we're very excited to be talking about, uh, women's health and considerations in fitness and sport, and just kind of in general, because it's a topic that, uh, I'm unsure of a lot about. And so we thought that we'd bring an expert in, uh, Claire is a coach for barbell medicine and is currently trying to get into medical school, which is awesome. Uh, Clara's passionate about women's fitness and debunking misinformation about women's training and Claire also competes in powerlifting at the national level. Claire, thank you very much for coming to chat and, uh, educate the people.
Speaker 2:Yeah, thanks for having me. I'm super excited to be here. Yeah.
Speaker 1:So CJ, uh, I know that, um, we were just talking about all this stuff and I will be editing the beginning, but I refused it. One of'em, one of CJ's sayings is that variability is the key to longevity and Claire, I just kinda wanted to highlight the variability of your sporting backgrounds, um, from Slack lining to snowboarding, to swimming and all that stuff. So way back I went in winter soccer. And so I just wanted to kind of give us a rundown of all the, all the different movement, complex movements you've done to kind of bring you to a national level powerlifting.
Speaker 2:Yeah, yeah, for sure. So I started off, uh, basically when I could walk, I was playing soccer, um, didn't know which direction to run, but I was still going somewhere. Um, when you're four accounts, it doesn't matter. Um, and then I played soccer until I was 18. And around the time I was in high school, I ended up picking up diving as well. So I was part of this women dive team, mostly did diving. Cardio is not really my jam. Neither is long extended periods under water. So ended up doing diving, quit both of those. When I got to college and ended up becoming a gym rat, like I needed to stay active and moving, and the gym was easy and accessible. So I became a gym rat and stuck with that for a while. Um, and then when I was in my master's, I was working on getting better at lifting and a friend was like, Hey, you're actually like, your numbers are pretty competitive. We should take you to a meet. So I first competed in a USPA meat and that's kind of, other than that, like I rock climb and snowboard and I used to Slack line. I still have it, but I don't use it. Uh, there's just nowhere to put it anymore when you're not on a campus. There's, there's no trees. I don't have big enough trees in San Diego.
Speaker 3:Um, and, and I think you're underselling yourself with the parallel King thing. Can you just kind of touch on the podium spots that, that you've gotten on a national scale?
Speaker 2:Yeah, so I, um, ended up winning my weight class at the Arnold this past year in 2019, 2020. It was in 2020. Yeah. Um, and ranked third in that meet. And then I placed fifth at nationals in 2019. Um, my powerlifting career started, I won first in my weight class and a couple state records and that, that hooked me. I'm not it. I can't lie, but
Speaker 4:Success, success is a really good, it's a good motivator for sure. Yeah,
Speaker 3:Definitely good selection process. When you first start out. Oh, let me just win a lot of stuff.
Speaker 2:Yeah, yeah, yeah. Uh, and then I found barbell medicine and they pushed me even even better. So
Speaker 3:You moved from their group programming to individual programming to being one of the coaches, which is, um, again, quite a,
Speaker 2:Yeah. I just bothered them enough hope Jordan enough times. And I was like, Hey, Hey, pay attention to me. He came Jordan for Halloween. Right.
Speaker 3:She made a post where she dressed up with a five o'clock shadow and a barbel and medicine hat. And it was, it was very funny. That's awesome.
Speaker 2:That was my most shared posts for a very long time.
Speaker 4:That's good. Yeah. Consistency like on the verge of annoyance is like key to get what you want, by the way, like it is, it is, I was like in the strength world, like intern to masters to like get internships and gas and like, that's it, man. You know, stay in those DNA. Well, I guess back then it was emails. There was no DMS, but like you just stay consistent with it. And it's like, Oh, they're persistent. And like, man, this guy is really persistent and that's where you stop because then it's like, Oh, he's annoying. Right. Or she's annoying to stay there. So I want to know a little bit about, um, your like educational backgrounds. Where'd you go to school? Where'd you get your master's in and how, like, how did med school come about?
Speaker 2:Yeah. Uh, so I started my, I went to the university of Colorado at Boulder for my undergrad and my master's. I did go buffaloes. Um, or as we like to say school bus, um, I did, uh, like combined undergrad master's program. So in five years I came out with my masters. And then, um, so what I studied there is I studied biomechanics technically. So my, my degree is technically in physiology. Uh, but my thesis project was, uh, physiology and biomechanics combined. And the lab that I worked in was a biomechanics lab and they studied adaptive athletes, athletes with prosthetics mostly. So we were working with like high level Paralympic athletes. Um, right now they're working with like some sprinters and some long timbers. And I don't know if that information is public, like who they're working with. So I, I won't tell you, but, um, they work with like really high profile stuff. Um, getting people who are in the Paralympics, into the Olympics, that's kind of what they work on. And then I ended up out here in San Diego working for a clinical biomechanics lab for the Navy. So that's my current job on top of coaching. So I do that and I help like get people active after these lower limb traumatic injuries. And so I'm part of a team that helps with that. And, uh, ever since I started that, I was like, I want to have more contact with people. I want to, like, I like working with people. I like the one-on-one contact that I got during my master's while I was doing my thesis project. And I was like, clinical work should, should cover that. Like clinical research. It, it doesn't, uh, I spend a lot of time doing paperwork, a lot of time, uh, reading papers, which I enjoy, but it's not the like, one-on-one stuff that I get as a coach. And so combining those two passions of science and coaching, uh, kind of led me to medicine and I have been trying to get into medical school. Now this is my second round. So didn't get in last year, the pandemic royally screwed me over. Sure. But I just have to be better prepared. So I'm currently studying to retake the MCAT and be a better candidate. So
Speaker 1:Oop, I'll put in a good word with the people. Thank you. I appreciate it. No problem. Yeah.
Speaker 2:I just poke them continually until they talk to me.
Speaker 1:Yup. If there, if there are any two degrees now having been fi what are we six years out of school now, like neuroscience and fizz and, uh, physiology psychology, I think would be right up along there for what we know now, you know? Um, so that'll be a very good background to go into med school with, and we wish you good luck. Thank you. Hope that works out. All right. So that's it. That's the whole podcast. Yeah, that's it. So I think that we have a few really big topics that we can spend a lot of time on. Um, we see Jenna and I work as coaches for wide prep, masters or wide prep really, but our main focus is wat prep masters. And so we have a lot of 35 and older, um, females that we come in contact with on a regular basis. And we pulled them and, you know, they asked a bunch of questions and we have kind of put some of them in here. But, um, we also have topics that just in general are confusing to the, to the lay person, even to people who are not the lay person. And I actually think that we're going to get into some of the problems with some of the research that comes out because it's not always that cut and dry it's con it's kind of like nutrition research where it's like, you can't just lock people up for a long duration. And so it's, we're kind of have to assume some things. So, um, can we, do you want to start on like differences in men and women? Um, training responses?
Speaker 2:Yeah. So there's research that shows that the difference between men and women is smaller than the difference between people. So if you take all of the people on who are training and you measure their response to a certain training program, some people are going to be really high responders and some people aren't going to respond at all, or some people might actually get worse. And, uh, you can't actually separate that out by sex. So it's not like all of the men are high responders and all of the women are like kind of, or no responders. It's like very heavily mixed and actually more dependent on like genetics or size or training history and other things like that. There's this article by, I don't know how to say his name properly a TNN. I think it's pronounced. Uh, but he hasn't really, yeah, we'll put it in the notes. Uh, he has a really interesting picture that shows like all of the people, they had like 500 people in their study who all completed the same training program. And some people got really, really good with it and some people didn't and so it's more based on and they couldn't separate it out by sex.
Speaker 1:So very interesting. I know, I know that in the past, I've kind of listened to stuff where like lower extremity strength is similar between the sexes, but then like upper extremity strength. Is it, or like throwing strength is different adolescents or is there any information there? I don't know.
Speaker 2:Yeah. So women tech, uh, based on the research women have a better response to, uh, upper body resistance training than men do. And I think so there's some hypothesis that this is actually due to the fact that women are less active than men, uh, after puberty. So like women's, uh, involvement in sports and physical activity declines after the after puberty. And so because men are encouraged to be more rough and tumble more rowdy, uh, engage in sports and, uh, their physical activity is play or their play is physical activity. They, um, are probably just at a higher level, uh, starting the bench press then than women are. So women tend to increase their bench frustrating more quickly, uh, when they start out as to a similarly sized and trained male, because men might actually be more well-trained when they start.
Speaker 4:So I'm reading, I'm going through this, I'm reading the sport gene. And, uh, that's like the whole thing that we just like, that was like the whole chapter we just read. It was like, all of that is like, it's, you know, like throwing strength is like the only one that's like just purely shown like untrained to untrained is like the only one that has a really big difference, but the range is still roughly the same of like, there's, you know, like basically like, you know, two men out of a hundred will like not be out throne or like will be out throne, um, by finding like all a hundred women. And, uh, um, and that was, that was pretty interesting that like, it really does like boil down some more genetics, Lincoln, like how people are responding in familiar relationships, um, compared to like men to women, um, and, uh, and things like that. But they were talking about it, like just the, the fact of kind of like where we are in society and like, we're still new to like women training and those kinds of things, as far as like being written into your genome and as far as like, you know, however many, many years back. And so it's, uh, I think, I think that's super accurate. So to say like this, the range is so much bigger because the starting points usually substantially lower post puberty and when they start drinking. Yeah,
Speaker 2:Yeah. And many women probably have the genes written into their genome. They like have the specific genotype and phenotype to play sports and be really high level, but are encouraged to do so. Right. Uh, which I think is a big, a big push that I try and make is like, let's, I don't really, honestly, if you train however you want, whatever, but I just want you to train
Speaker 4:In some way. And ironically, what is today?
Speaker 2:It's national girl's and women's since sports day. Sorry, very excited. I've been planning this post. I made a post about it today and I've been planning that post for like a month and a half,
Speaker 4:As long as I'm proposed.
Speaker 2:So it's not anything special, but I knew exactly what day it was when I was like, it's going to be ready at six. Am
Speaker 4:They happen today? Or is it just like recognition of that? There's some awesome powerful women in sports or what is it just a day?
Speaker 2:Yeah, it's partially just a day. It was actually celebrated too, or started to celebrate a black woman. I think she was a bass. She was a volleyball player who died of Marfan syndrome very suddenly. And I'd have to look up her name. I don't remember it off the top of my head. Um, but she, the reason the, the DEI exists is for her. And then, um, now it's been morphed into a celebration of all women and trying to get more women involved in sports. And, uh, I like to celebrate it by bringing up other people around me and talking about the fantastic things that other women do in sports and highlighting the fact that when women get to play sports, uh, we make each other better. And most definitely. Yeah, I think it was, I don't remember who it was, but brought up, uh, instead of having competition, you have Cooper attrition or coopetition, it's like cooperative competition where everyone makes each other.
Speaker 1:Sure. Well, cool. I'm glad that that's a day cause I had no, I mean, I, I full transparency. I had no idea that that was a thing and I'm glad that it is, um, one culture. Right. Um, but it's, it's cool because kind of going back on to what you're saying about women, not really wanting to train in a way that would express that kind of ability to put on upper body strength or mass. I think we could see, we could even get into like social constructs if you wanted to about how like it's probably all skewed, right?
Speaker 2:Yeah, yeah. Uh, deep, do you want to go? Uh, yeah. So women are just typically pushed to not be involved in sports. Um, there's some bias these like, uh, you, most women do not want to fulfill a stereotype of being like, uh, aggressive or, um, there's that stereotype threat of like not fulfilling the stereotype you've been given. Um, there's just a difference in how we talk about women, how we tell women's sports are important or not important for them. So most sports for women are marketed as lose weight or get smeller or, um, look toned, which are all fine goals. But if we want to get more women into sports, it's probably not the, not the only message we should be giving. And then, uh, when women are involved in sports, we kind of tell them that it's not important, uh, or the way the media portrays women's sports is always very sexual, often, very sexualized and often, uh, underrepresented compared to their male counterparts. And very often it's not being portrayed in action. They're like post shots or something like that.
Speaker 1:It's, it's kinda cool with strength sport, like in the last five years or so, whether it be powerlifting making a kind of a big comeback or not come back, but just like starting to grow more and then CrossFit as a way for women to get into professional strength sport as well. It's, it's such a cool time for those, like at the top level to really show that, you know, you can really be in peak physical condition as a female, um, and perform at a very high level without like these, uh, uh, side of, I don't know, side effects or things that, that kind of talk down about it.
Speaker 2:Yeah. We get to set what femininity looks like for ourselves. And that's really cool. So, uh, and I think CrossFit has done this incredible thing for women's sports, as they've made it much more accessible, uh, for women to be able to see other women doing really hard stuff. And it's really cool that women are women in CrossFit are able to make that push and athletes have this responsibility to change the world around us. Like we have that visibility and it's our responsibility to take ownership of that and make the world better for the people who want to follow in our footsteps.
Speaker 4:Very cool. Yeah. So obviously I'm super biased to like cross it, giving that I don't know that Avenue to women or like creating that. And I think it's so great. And from, um, from a financial aspect and immediate aspects, like it's, it's the, I mean, it's the only thing, you know, at least from like a large scale perspective, that's been even keel the whole time. I mean, you know, you besides your man, I mean, like if you look at like the top three female CrossFitters, like from Instagram, and now that's a terrible way, but it's like, it's a good driver of like who's popular and like that that's going to drive financial and sponsorships and money and, and, and, you know, coverage, et cetera. Um, I mean your top five female athletes have way more followers than your top five male athletes and, and like just a bigger reach. And that's amazing. That's so cool. Yeah, it's cool. And I hope that it starts to trickle into other sports continuously, at least the barbel sports. And we can see that happening with, um, you know, people like you or Stephie and those things like are really like, it's, it's becoming more of a thing, which is awesome.
Speaker 2:I think it is. And I think it's really cool to see that I would love to see what each, and I'll never get this information, but the monetary compensation from each of those like deals that they make all of like men and women, their sponsorship deals, do men typically make more on those sponsorship deals than women? Cause that's, that would be like where we don't see the inequality and that would be something we'd have to start evaluating as well. So
Speaker 3:Who are the top female athletes?
Speaker 4:The CrossFit? Uh, well like Instagram, I, I don't know performance. Those are two different things. Uh, I don't think he is for sure. Madras retired, so that's gone, but TIAA, TIAA, Haley Adams, you have to put Hailey in there. Probably Brooke Wells, um, Katrin and probably Carl Saunders. Those are probably the five. And I would say like your five best, which would for sure change, like, it's cool. Cause there's like, you know, Matt was where he was and there was just such a, such a gap, but all the girls besides FIA's is like, you're like two through nine or like right there. It could be anyone based on a workout or the day school. Um,
Speaker 3:Keeping it in, I guess we could keep it in strength port. Although I know that this happens across all sports. I kind of wanted to get onto incontinence because I know that before I've listened to like Greg knuckles and Eric Traxler talk to the girls, gone strong team, um, about incontinence and how insanely prevalent. Um, it really is. So what sort of information on incontinence and females in sports you have us? Yes.
Speaker 2:So incontinence or like urinating during training is really prevalent, especially in powerlifting, especially in the deadlift. Um, and the squat. Those are the two, the two big perpetrators. Um, but it's very common, but it doesn't mean it's normal. So it happens to a lot of women. It doesn't mean it's normal. And I think that's like a misconception that gets portrayed a lot. Like, Oh, it's normal. It happens to everyone. It's like, it's not normal. It indicates that there's something going wrong. Uh, but it's also maybe not a coach's job to fully fix it. Like we have tools at our disposal to help get this back to where it needs to be. Uh, there are some exercises you can do, but what really needs to happen is you probably need to be evaluated by a pelvic floor therapist to look for anything that would be like more of an issue than just like a pelvic floor weakness or dysfunction. This is something that we're like, we gotta make sure that nothing else is going on at the same time. So cause the whole year of genitals tract is complicated.
Speaker 3:You confusing, it's a, another profession within a profession. Yeah.
Speaker 2:Yeah. It's a whole nother profession within another degree.
Speaker 3:Yeah. I mean, if you ask CJ and I like what our education on pelvic floor was, we'd probably just say, yeah, do some cables and you know, precious heart and, and you know, let us know how that goes, which, um, I don't think is a very good recommendation.
Speaker 2:Yeah. And then also don't press as hard when you're trying to win your weight class at nationals. Like for people who haven't been to nationals, the women's platform is wet every time at deadlifts and it's, it's something you deal with most women Sumo power lifts, so we can step around it. But it's like, you can't tell someone who's like trying to go for, for the top to just not do it. Like don't pee. Yeah. Just hold it in. That's that's the most, that's the most helpful information you've ever given me. Thank you.
Speaker 3:Now, now that as far as strengths board, the information that I've gotten or at least heard about incontinence during this is more, is kind of along the lines of find a way that you can train at or find an intensity or some sort of metric that you can train at that it doesn't happen. Train there and then try and work your way back up. I know that you said that it's not really coach's job to intervene on this. Is there any like sort of way that we can try to be better in that sense without keeping people from referring out to a professional?
Speaker 2:Yeah. I think that how I, how I work it with the athletes that I work with is I will give you these tools of we're going to start working at this lower weight, try and not bear down and, uh, see if we can build from there, if we're running into consistent problems and it's not getting better with these small things that I have. I'm like, I am not comfortable not referring out because I don't have a medical degree of any kind yet. And so I'm more than willing to say, like, as someone who only has a master's, this is somebody else's responsibility because it's your body. And it's important that we make sure that everything is working correctly and like that you're safe and we're not, I don't think that it causes damage, but like we don't want to make it a perpetual issue that you have to then work 10 times harder to fix.
Speaker 3:Sure. Um, I have a question I saw that you said, why is it that most women pull Sumo? I didn't, I don't. I feel like now that I'm like racking my brain of female pouch, I can see that that is absolutely true. But I think, I mean, I don't pull Sumo as well.
Speaker 4:Yeah. Never done it it's way easier.
Speaker 2:Um, so I think a lot of women pull Sumo cause it's, it is like an advantage that we can take because of how our hips are built. We might set a little bit wider depending on the woman. Like, and that is something that a lot of us can take advantage of and get closer to the bar we give up having that like strong power off the floor, like Sumo off the floor is typically pretty slow. And then the walkouts pretty fast, whereas conventional is typically the other way. Um, but you it's all about trade-offs and like what you can maximize. And I think not only is it that a lot of women pull Sumo, so that indicates to other women that pulling Sumo might be for them, that modeling is important, but that's just, I think that's the pattern that I've seen. So
Speaker 3:Very interesting. I guess I'd never thought of hip hip anthropomorphics well, as a, as a, a tool, I guess, you know? Yeah. If you ask some camps, you know, Sumo isn't even allowed, you know, conventional
Speaker 2:Strong man, I think has good reason to not allow a Sumo deadlifting but depends on the powerlifting
Speaker 4:Specific. Yeah, it does. It does. Like, are there any federations that don't allow? I don't know. I mean, I feel like I know a good bit about powerlifting, but are there any federations that are like, no, yeah.
Speaker 2:I've only ever contributed two federations, so yeah.
Speaker 3:I don't know USAP for life. Yeah. Not that diehard about it. Just nationally. You got all your SPD stuff.
Speaker 2:Yeah, yeah. Had to show. Yeah, just not the belt yet. Their belt is just too expensive.
Speaker 3:Yeah. I don't even know what my lever belt is. I think, I mean, I got it as a gift years ago. I'm sure it's, I'm just waiting for it to explode one of these days, like lane Norton's used to on a regular basis. Um, all right. So I wanted to, to, uh, talk hit on Menzies because again, another thing that I have next to, no, I do. You just want to give us, like, what is for the, yeah. Give us the rundown because
Speaker 2:Menzies or the menstrual cycle or your period, whatever you want to call it, um, are all basically talking about the same thing and it's that time during the month when a woman's so a woman starts bleeding at the beginning of her follicular phase. So there's two phases of the menstrual cycle, the follicular phase and the luteal phase. So the follicular phase is from when you start bleeding all the way up until the point that you ovulate for most women, it's about two weeks and then the other half is the luteal phase. So from the point at which you obviate until you start bleeding and typically that's also about two weeks. So the whole cycle is about 28 days. That's very, very variable. It's not consistent across women. It's not consistent, uh, within one woman from cycle to cycle. It's messy, if you will. Uh, and so we have a lot of data about like, and there's hormonal fluctuations that are going on at the same time. So during the follicular phase. So from when you start bleeding up until you ovulate, there's like a steady increase in estrogen. And then it tanks right before ovulation. And then during the second half there's progesterone and estrogen that both increase in like this bell shaped curve and then come back down. And so there's a thought that this estrogen changes how we are able to produce strength or show our strength. Um, and it's more complicated than that. Uh, so the prevailing notion is that during the end of that follicular phase, when estrogen is highest, women are strongest. And then during the, like right before they start their period, that later half of their luteal phase, they're weakest. And this doesn't really seem to play out in the literature. When we start to look at like broader, broader questions or like broader ranges of, um, people, like more people brought her, brought her subjects. And, uh, there's like a couple of reasons for it. So there's been a ton of animal studies about estrogen, where they usually use over ectomies. So they're taking out the ovaries of a, of a small rat and then testing, like strength outcomes. There's an unloading study on an overactive, on a set of ovariectomized rats. And it seems like these rats don't do as well. They get less strong, they lose muscle mass. Um, and then doing a bench press. Yeah. They, how do they, yeah, they test them. They like attach their foot to a lover and they, like, I think they shock the rat and see how much force it can output Russian leg press. Got it.
Speaker 5:Nevermind, sorry, keep going.
Speaker 2:But they shock a different part of the rat. They don't shock the leg, so the breaths trying to get away. Um, but so they're measuring muscle strength and then when they replace estrogen, exogenously these seem to return these strength and muscle size outcomes seem to return. So in, in women, we can't just like take out their ovaries for science, uh, and see what happens. Right. So, uh, we have to like study across the age span or the lifespan. And so as women hit menopause, the thought is that like, okay, now you have less estrogen. We should see a decrease in, in strength. And we do see a decrease in strength at the beginning of menopause, but we also see most women decrease their activity levels. Most women, uh, decreased training levels. And so that might not actually be the reason for it. And so there's more data on, on this kind of stuff. And lots of women get stronger during like, after that, if they pass through menopause. So it's not like you hit menopause and you're done, uh, there's a lot of studies that show that like women can get stronger in older age. And there are many examples within powerlifting, even of women who get stronger even after they've already passed through menopause.
Speaker 5:So, and it seems like kind of a good idea considering that there are some sort of morbidity and mortality changes that happen after menopause. Right. Um, uh, from my recollection is that there's, uh, some bone density changes as well as, uh, cardiac, uh, increased risks.
Speaker 2:Yeah. And so if you can continue to train and target those things and prevent like the loss of bone or any of those cardiac changes using exercise, you're probably going to be better off than you're not exercising counterparts. Uh, there's evidence in the research that HRT, again, I'm not a doctor. I can't give you medical advice, but HRT does help improve some of these outcomes and does help improve some of that stuff. But that's like chronic HRT, sorry, hormone replacement therapy. That's administered over a long period of time under a doctor's supervision. Uh, don't just go shooting yourself up with estrogen. But, um, I appreciate that you guys thank you. Um,
Speaker 5:She did lives in Florida, so we
Speaker 2:Get all that means Florida man, Florida, man. So
Speaker 5:A long weird questions. I have something about Ashley. Is there any, have you ever seen somebody timing their Max's attempts with their changes in estrogen levels? Yep.
Speaker 2:Is this like a normal thing? Would you recommend? No, I don't. Okay.
Speaker 4:So they do it with like birth control, right? Don't mold, some people alter birth control to like, make sure that they are like not right. And that's terrible. It's like, Hey, let's just, let's just at this purely natural cycle and like swinging another way and really
Speaker 2:Well. Okay. What's the kind of birth control. Why do women take birth control? The main reason are you asking like two guys? No, I'm asking you guys. Why don't we?
Speaker 4:So it's not so two to three reasons. Yeah. Avoid pregnancy and to usually regulate or like reduce, uh, reduce
Speaker 2:Symptoms. Yeah. Yeah. Uh, if the goal is to prevent pregnancy and then we start messing with it, why are we taking it in the first place? Right. So I always say that, um, having a baby will, so this was like, when people were saying like, go off your birth control, like it's hurting your strength gains. It's not to be very clear. It's not, um, also a baby is going to hurt your strength, gains a heck of a lot more than your birth control ever will. I don't know. I've, I've never had a child, but I hear they're loud. I hear they don't sleep much. And they require quite a bit of attention. So like, if you want to keep training probably, and you're like sexually active
Speaker 5:Going off your birth control is not like injecting yourself with test, just to clear the air, just to make sure that not there
Speaker 2:For any of the guys going off birth control, right. It's not, it's not anabolic. Oh my God. There's a really interesting study of two sets of women. One set was cycling normally. And once that was on hormonal birth control. So the pill and both sets of women see changes across their cycle. And which would indicate that it's not a hormone difference because hormonal birth control blunts your cycle. And you just kind of have like these little pulses across the month that actually don't result in a full like hormonal cycle, whereas regular cycling women, do you see that spike in estrogen and that like bell-shaped curve of estrogen and progesterone. And so that would indicate that there's something else going on within a woman's body during that time period that is not controlled by estrogen or it's just random fluctuations in weight. So like most of the studies see like a 5% difference in training outcomes and like from the first half of the cycle to the second half of their cycle. And so that's can be anywhere. Like, it depends on the person, but in the studies, this was like five pounds, maybe, maybe 10 Maybe, or it's just like normal training noise, like typically five to 10 pounds is like, not that big a deal within a training block. And you're still getting the stimulus of training that like you would normally see. And like yesterday I was looking for some more information. And so I pulled my Instagram, which is definitely an unbiased sample, but I got stories from women who were like one worlds. I won national bend four worlds while I was on my period. And two weeks prior I won nationals, uh, like around the time of ovulation, I have to check that. But like, it's not like if you're not normally cycling, we can't move competitions for women's periods. It's not possible. So like be comfortable training at any point during your cycle. So that gosh, forbid you're headed towards nationals or you're headed towards worlds. You need to be able to train and win
Speaker 3:Regardless. So, um, yeah, absolutely. Uh, one of the things I kinda would stick out for me would be, um, I guess, symptoms of, uh, Menzies affecting, I guess, the, if you were using an RPE or some sort of subjective scale that it would affect training that way.
Speaker 2:Yeah. Sorry. That's a really good point that I forgot to mention. So if like there are definitely going to be women who have severe enough symptoms or severe enough differences in training. And we see this in the literature too, that a train or a, excuse me, changing their training will be efficacious. And so I like to support the idea of using RPE because it will allow for those natural changes, both in your cycle and in regular life, like sleep can be disturbed during that period of time. And so maybe if sleep is disturbed, that's, what's affecting training more, maybe more than it is estrogen, but what is really important is that you have that availability and you have a plan in place to say, like, I know how to target this, or I know how to take this on when it happens instead of being like, it's my period. So I've got a oral it's the week before my period. So I've got to stop training and I'll be stronger next week, maybe instead. And we see that women respond differently to different phases of their training. Some women do really well on their periods. Some women do really poorly on their period. Most women do really, or feel like they don't do as well the week before. And so like any of those training changes, I think it's reasonable to have a plan in place to be ready to go for when things change. Uh, but not see it as like the end of the world.
Speaker 3:So. Sure. Um, to answer your question. Yeah, absolutely. I mean, it's, it's kind of similar to any like subjective fluctuations or performance fluctuations
Speaker 4:In a training block here just sometimes it's not there and that's how the, and you just got to kind of look at a face and be like, all right, well maybe next week will be better, but I'm not going to get hung up on a single week or a single training session out of, you know, a whole blocker or a cycle or anything like that. Yeah.
Speaker 2:Yeah. I like to tell women that they're more complicated than their, than their menstrual cycle. Like you have a job, most likely you have a career, you have kids, you have a relationships with other people, whether it be a significant other friends and all of those things, you have traffic driving to the gym, all of these things impact how your training set's going to go. And hopefully you're set up to deal with all of that. And you have systems in place to, to manage all of that stress or like make things work for you, but, uh, being so rigid that any little thing will throw you off, like your period or eating differently one day or not sleeping well, isn't going to be the path to success. So you have to be adaptable.
Speaker 4:Absolutely CJ. So just to kind of summarize, um, like a lot of the things we spoke on, um, or at least the, the two things, right. So, um, mentees and like male to female training. So we want to look at it as like, very, like, there's no difference, right? We shouldn't look at it as like all training needs to alter because you're female or because, you know, uh, you know, you're, uh, you know, you're about to start or anything like that. And so I think that's really important, right? Because we, we create a, maybe like a preconceived notion of like, you know, because you're a female, you have to train completely different than a male. And, you know, I've seen it in my training to be honest, I think females doing way better than men. They just like, they recover better. They manage volume way better, like super anecdotally, like, and like, they just, they manage percentages better. Like I just like, I just, they, they, they stay injury free for longer, you know, from like coaching. Yeah. pansies. I, it just like, it's, it's true. And, and, you know, and that's like, just from my own experience. And so I've, um, unless, unless an athlete is like reached out specifically, I'm like, Hey, I'm really struggling this month. And it's like, all right, we'll just drop it down. You know, it was like, Hey, just keep it, you know, just take everything[inaudible], you know, for the next day or until you feel better. And I mean, that's like, instead of like trying to like one that creates that's, uh, that's really difficult, right. To program around that every month. Like that would be a lot of blunted training. Right. I mean, that's like a lot, it's like seven, you know, 25% of your, whatever your cycle would be altered. That's crazy. Like, that'd be tough to run a cycle like that and actually make a lot of improvements, you know? Yeah.
Speaker 2:Also, yeah. And to add to that, like most women don't cycle on a 28 day cycle, it's not that clean. Uh, and when I've had women who were like, I really want to try it, I'm like, okay, fine. I will help you train for this. And they're like three months in. They're like, I'm tired of trying to tell you when my period is going to start. Yeah. I'm tired of it too. I'm glad we came to that conclusion together. I've been tired since we started, but it's fine. We're going to do it because I'm willing to try these things. Uh, and it's not going to hurt you. And also if you're training like that, you're training three weeks on one week off, which is how some people train. Like that's my training cycle is I do three weeks on one week off. Cause that's what I handled best. But like the goal would be to have like the higher training to days off ratio. Like if you can train for six weeks to one week off, that would be better because then you have six weeks of hard training and only one week down, which means that that ratio is better, which means that you're getting more training time in. Right. My coach would love it if I didn't have to de-load every time.
Speaker 5:Um, it it's, I know that CJ said it was anecdotally as far as recovery goes, but is there, do you see that reflected in the evidence as well?
Speaker 2:Yeah. There's some evidence that there's some evidence that shows that women are less fatigable than men. So they'll recover, set to set better. Uh, there's some evidence that women can rep there are a higher percentage of their one rep max than men can. Uh, that's true for me. That's true for a lot of women. Uh, I can rep 170 kilos for a set of four and then I'm like, cool. And one 77 is the backs. That's it? That's all.
Speaker 4:Well, I think, um, uh, my, my, my personal theory on that is it's gotta be like, I, I feel it's like a muscle fiber thing of like explosion, like power development, speed, that kind of stuff of like then usually hit one RMS just generally better, right. Of like peaking forces and, um, uh, that kind of stuff. And so women when hitting and I have to see that in 100% across the board, like women are just, you know, staying at that 90%, 95% for really good volume. And then it's just like, Ooh. Right. And there's like one off and then it's gone. And, uh, um, and I think that's why they relate to volume much better. They just like manage that kind of work. And there, you know, you're giving the same percentages or to multiple athletes, you know, they're gonna just generally recover better.
Speaker 2:Yeah. I think it has something to do with actually more of a blood delivery and oxygen delivery to the muscles of how women and men have. Fatigable just based on size. So I have to look back in the literature. I don't remember off the top of my head, but I think more related questions deliver me and like capillary density,
Speaker 4:Some of them long way, if you find
Speaker 5:Out for sure, I will.
Speaker 2:I'll I'll look for it. I can't remember where it is, but
Speaker 5:We forgive you.
Speaker 2:No, that's okay. I just, I'll be honest when I don't remember where something is, which we would prefer that I forget things I'm human.
Speaker 5:Um, we prefer saying, I don't know, instead of making up stupid in place, I've made everything so far.
Speaker 2:Don't worry. Yeah. Yeah.
Speaker 3:Um, I think, uh, I think we have one last topic that we could definitely hit on in a few separate places is just kind of pregnancy and exercise. Um, I know in the past that she and I have kind of reflected back on, you know, the American college of gynecology, uh, as far as just, uh, kind of a place to anchor people is this is where you should go to read about it and not listen to the stuff that we say. Okay.
Speaker 2:Right. So the, I think Bravo medicine defaults to the Canadian guidelines because they're just a little bit more pro exercise, uh, which is obviously something we agree with and promote. And so both guidelines are fine. There's a lot of unsighted information within pregnancy and people cited because they have to cover their own butts. Right. So because like pregnant women are a protected population, so you, you have to be careful and I totally get that. Um, but there's like two of the big things that drive me crazy are diastasis recti. Um, which is like the separation of your abs. You guys know, but maybe your listeners, don't, uh, the separation of your puzzles during training. And there's like evidence that you should only do one kind of app exercise. And I'm like that wasn't making any sense. Uh, it actually shown that any kind of exercise, no matter what it is helps to improve diastasis recti. Um, and there's nothing you can do to like prevent it. So like, if you were like, Oh, prevent Dr. And I'm like, no, you can't do that. Like, Yeah. So like, there's just a ton of different information out there. That's not cited. It's not well done. Uh, lots of people suggest not to Valsalva while you're pregnant. Um, you have to fall solver too. I was talking to Jordan about this yesterday. We were like, you have to fall solver to poop, to urinate, to stand up from a seated position. Um, so if you can do all of those things for now or not do all of those things for nine months, great. Uh, you no longer need to Valsalva, but you're turning this thing that is like very normal. Oh, you also can't orgasm. There's one other thing. I can't remember. Maybe sneeze, cough. Thank you. Yeah. Yeah. So basically don't have bodily functions for the next nine months and you'll be fine. Um, and don't go anywhere. And so it's just this, like taking a very normal thing that is part of daily life and demonizing it, and fear-mongering it into this big, big problem that makes women afraid to do anything and then continues to chronically under-load them. Like we already chronically underload women as the[inaudible] society. Why are we doing so again, in pregnancy? Um, those are just things that like drive me crazy. So you can exercise as long as you don't have absolute contrary indications, which are listed both on the ACG website and the Canadian guideline website. Yeah.
Speaker 3:The Val salvia for the people are racing. Right. Like holding their breath or bracing or creating an increased pressure in your, in your belly or your abdomen.
Speaker 2:Yeah. Thank you for clarifying that. No problem. Um, yeah. So like, and women who work out before, during and after pregnancy often do better, uh, during, during labor that you during labor and like after pregnancy
Speaker 3:Really interesting, um, in the guidelines in the Canadian guns and think where they say that people who don't exercise have more premature birth, or I have a, um, a lighter birth weight, or, um, just, it seemed like it was a good idea to exercise while pregnant. Um, yeah. Yeah.
Speaker 2:Yeah. And I've had pregnant athletes who continue power lifting, like dead lifting heavy all the way up until they go to the hospital. And we typically drop the RPE to like seven just cause like the rest of your life is tiring. So walking is hard now because you're carrying so much extra weight. Um, so we'll like drop our PE and you're still training in an RPE seven, so you're fine. It's going to be great. You're going to do fantastic. And then, Oh, there's one more thing.
Speaker 3:Now, do you recommend a 10 millimeter 14 millimeter belt while pregnant or,
Speaker 2:Oh, I don't. Um,
Speaker 3:No, it was a joke[inaudible] it was a, I was just kidding.
Speaker 2:Yeah, definitely got me. Sorry.
Speaker 4:Sorry. Joe's pretty dry.
Speaker 2:No, that's okay.
Speaker 4:Function and his voice. Um, uh, so, so, and I just want to come back to Dr because I, I see this so much. And, and do you have any recommendations post-pregnancy, you know, is, do you have any, any direction that you go or are you just like, you know, like anything you avoid or do anything you focus on, any advice you give in general, that's probably going to get better on its own with general exercise.
Speaker 2:Yeah. Typically I say, it's going to get better on its own, um, with general exercise, but I, whenever I work with clients, I'm like, we can talk about it more. Like I am willing to put in more time to discuss this like, thing that seems really scary. Like when, when somebody tells you your body is coming apart, you're like, that sounds terrifying. Or my Oregon's gonna fall out and like, no, probably not. Like we don't have
Speaker 3:Coning. It's not a very, like,
Speaker 2:It just sounds scary. So let's talk about it more, discuss it more. Let's not move past a point where you're comfortable until you're comfortable. Like we'll progress more slowly as if it takes you a little bit longer to get back, because you're worried about this. I'm totally okay with that. Uh, but I'm not going to let you like, not work out or like, we have to work up to exercises that you're strong enough to do. Like you're not going to come out of pregnancy and be like, clinks, let's go. Maybe you are, maybe you were really good at playing before pregnancy, but not necessarily. And we just have to find that entry point and start there, and then we'll slowly build up to whatever your goals are. So no, no like blanket guidelines or suggestions, but more contact for sure. For sure. Yeah, there was this really sorry. One second. There's this really interesting study in, uh, the IOC, like put out five, five sets of guidelines. So the international Olympic committee, the IOC put out five sets of guidelines and in one of them, they were talking about labor and delivery and they had women doing like 70 or 80% of their VO, two max, while in labor, in labor for science, like what do you end? The babies were born just fine. So go ahead, exercise while you're in labor. I just think that's polos my mind. Like, I can't imagine doing 70 to 80% of my max ever VO two max. I don't, I don't know.
Speaker 4:I was going to say I was like VO two max. That's pretty tough. Why? Well, it might not be because I assume it's probably relatively low. So that might be like walking.
Speaker 2:I don't know. I don't know. I'm just trying to imagine a very pregnant woman in labor, sitting on an exercise bike with a mask on her face in order to do a VO two max test. Yeah.
Speaker 3:Lots of fires it as if it wasn't, you know, already, uh, uh, we had context enough, you know?
Speaker 2:Yeah. As, as if either of those options are not uncomfortable already put them together. Right.
Speaker 3:Yeah, exactly. Um, it is, it is kind of a, uh, bittersweet that we can't do more rigorous testing with the pregnant population. Right. Because it would probably help with more accurate recommendations and getting people exercising at a higher intensity. But I think the IRB also is probably not going to be like, yeah, let's take one group and do like a hundred percent maxes and see what happens to the babies.
Speaker 2:Yeah. I think, I think it's fair. But I also think the fact that we don't have like CrossFitters who are pregnant, just like falling over dead or like having major pregnancy issues would indicate that like, you're still doing CrossFit while you're pregnant. We probably are able to start asking some more complicated questions and start looking at this stuff. And then you have to convince the moms, but which is more difficult, but just try it on the third baby, usually by the third baby parents are like, yeah, whatever dude. That's great. My brother was like, yeah, you can play in the mud. It's fine. You'll probably poke an eye out.
Speaker 3:Um, so you were saying about, you were saying about Olympic lifting, how you, I know that there's usually recommendations for not doing, using some common sense. I say that very kind of ironically, um, when trying to, you know, think our way through complex systems, but like don't do burpees, you know, don't do, um, things that are going to, uh, possibly put you in a position that would slam your stomach anywhere. Um, but also kind of talking about Olympic lifting. Um, then I know the CJ and I were talking about this before. You've seen people anecdotally that do fine changing their bar path a little bit. I guess
Speaker 4:You got to change the bar. Like, you know, after six months bar path really needs, especially for like a snatch and depending on like how low you're sitting like that just might not be a thing at all. Like just depending on where you strike the bar, like, you know, like, so, I mean, again, that's like, we would seem it's common sense. Like don't like, like, you know, don't smash yourself into a burpee, do no pushups burpee or, you know, and you know, just like, uh, just like Claire said, you know, it's, you can change some small things, very relative to whatever that specific situation is for the time. And, um, uh, but yeah, I mean, I've seen people like day before, like cycling, hang power cleans, like nothing. I'm just like, Oh my like just, why do you walk in? And they're wearing phileo shorts, blue shorts and a sports bra. And I'm like, you are the, you should be the spokesperson for how to exercise when you're pregnant, not wearing anything. I love it. Like, it's just the best. I'm just like go you and everything that you have. And then, you know, some people are just like, you know, they're scared to walk to the bathroom and it's just sad.
Speaker 2:Yeah. And I think it's so dependent on the narratives that women are given. And some women are like, I'm not going to care. And then some women are like, I need to pay attention to everything. And I was talking with a client this morning and she was like, I don't, I don't know what to do. Everyone's telling me do something different. I'm like, we're going to do what you're comfortable with. Not what anybody else is comfortable with. No one else's problem.
Speaker 3:It doesn't help when like stuff like talks about Hoxie, Towson and relax and come into play and people are nervous about their pelvis is falling apart and stuff like that. Yeah. I not
Speaker 2:Just going to fall out of your body.
Speaker 3:Uh, yeah, very, it can, it can get very much so annoying and frustrating at the same time.
Speaker 2:And also, I definitely will want to honor those fears that women have of like, you have been fed this narrative and it is really scary. And I understand you're also going into a, a period of life that you don't understand because you've never been there, which is really scary. And I want to honor that and like, not belittle these fears, like they're valid fears because of where you're coming. So perfect. It's just a hard game to walk. Yes. Are blind.
Speaker 5:Yeah. Yeah. Hard walking block, Slack, Slack, that line. I'll just make up words. It's fine. That's cool.
Speaker 4:I think one of the, um, most common things just like being a PT and treating regularly is, um, as regularly as I've ever treated, um, which is very minimal, um, uh, is, you know, my back started hurting four years ago and it hasn't gone away. And, um, you know, the narrative that when we came out of school was like, Oh, we have all these things. And we create instability and like laxity within the joint, et cetera. And then we learned, it's like, you know, where you just were in a different position for nine months with a lot of weird loading patterns. And it just like, you know, your body was just uncomfortable, you know, and then it's like, as we work towards it, it just kinda gets better, you know, but a lot of people just don't right. Cause they're scared. And, uh, it, it is frustrating. What's your just like pool misinformation. Yeah.
Speaker 5:Um, cool. I don't have any, I mean, I have more questions that don't have to do with like what we're talking about, but we can any, any further questions CJ that,
Speaker 4:Um, so I just kinda wanna, um, I think a lot of what we talk about is very gray, which is, uh, fortunate to us, but not, not a hundred percent, always fortunate to have people listening. So, um, I just kinda want to be, just get a little bit of recommendation to the best that you can, you know, of like, should, you know, should a woman, if they desire, like take HRT. Right. Um, uh, is that something that, is that something that you would a, I know, you know, it's not your now your case, but you know, is that, is that something that you would support and I know you kind of touched on it a little bit, um, uh, you know, just kind of wanting to go there to the best that you can. Uh, we want to give a little bit of direction. Yeah.
Speaker 5:Ooh, hang on here. Whoa, Whoa. Going in and out of the sense you're still muted.
Speaker 2:Okay. All right. Let's try that again. So I'm not super comfortable giving the recommendation either way. I'll tell you that the research says that with HRT, there is some restoration of prior strength levels that is shown in the research, but that doesn't mean that like it's best for everybody. That really is a conversation you need to have with your doctor. Um,
Speaker 5:CJ, we'll get an endocrinologist on here next.
Speaker 2:Well, you have a, have a conversation with a doctor who's also like experienced an exercise, like the conversations I have with doctors who are not experiencing exercise and those who are, are very different. They're like, yeah, it's like a completely different world. And I'm like, I don't. So find a doctor who kind of aligns with what you do and then talk to them.
Speaker 5:Dr. Baraki might be a good person to talk to you, right. Might be a great person
Speaker 2:To talk to or his wife
Speaker 5:That I was referring to. Oh, you're
Speaker 2:Referring to Lorraine. Yeah. Okay. Yeah.
Speaker 5:I mean, I don't know. I
Speaker 2:Mean, all, all of them, like any of the people from BBM would be great. Yeah. So they know a lot more than I do about HRT mostly because I'm not in medical school yet. So
Speaker 5:Yet. Yeah. What buffaloes, buffaloes, um, well, cool. Any, any like women's resources for fitness other than your Instagram page that people can go to, to, um, try and find clarity in a positive way or not, or just keep
Speaker 2:There's so much, I struggled to make this recommendation. Sure. Leah's great. Go look and leave this page. I struggled to make this recommendation because there is so much misinformation out there and like, I struggle. I routinely will call up a mentor and be like, hi, this doesn't make sense. Can you explain this to me? And it's someone with many more degrees than I have, who has to explain these things to me or help me like kind of dig through what's and what's not sorry. What's
Speaker 5:CJ curves already. It's fine. I didn't even notice we don't have the stamp. The proof is fine. Have to now
Speaker 2:I struggled to make that recommendation, but like, if someone is blanketly telling you to not do something, I'd question it. And if somebody is telling you, you have to have this in order to be successful. I'd question it. There are no absolutes in this game. It's a tough one. Yeah. If someone's like certainty, if someone is certain about it, I'd question it. And so I'd rather have someone who's like a little bit wavering or like a little bit unsure and is willing to like direct you towards either research or other people. Um, instead of saying like, yep, this is perfect. I already know everything,
Speaker 5:Which is kind of what happens when we read books in the mainstream media. Like the one that, uh, I had asked you about you were like, all right, like books, they're, they're kind of lying, which I agree with, you know, it's, it's
Speaker 2:The problem with these books is that anyone can publish them. There's like no review process. Like at least with research, it's not perfect, but there is a review process that like, at some level says like this isn't totally full of, but like I've read books on women's health. And I'm like, this is absolutely by doctors. And I'm like, this is absolutely full of. There's nothing useful in here. And it's just fear-mongering so, but it's pretty inexpensive
Speaker 5:Five star reviews on Amazon. So yeah.
Speaker 2:Well also think about, who's reviewing that it's either people who really loved it or really hated it
Speaker 5:Or repair that damage Bezos. Um, okay, cool. Well,
Speaker 2:That took like a weird turn at the end, but that's okay. Uh, this was fun.
Speaker 5:Yes, I have. Um, we usually have like a final question. Oh, okay. I'm ready. I'm not leaving the, let you plug all your stuff. Um, as well. Okay. You did. Do you have a good final question or do you want me to know? I wasn't thinking about it. I forgot. Okay. I forgot. You're up. Your final questions were way better than Claire. Any camping tips for beginners that you would give? Because I know that at least in, in your bio on[inaudible] is like you find somewhere to hike and read. Is there any, I know that, you know, Cody wants to get a Tacoma one. Is there any like camping or hiking outdoor tips for the person getting started?
Speaker 2:Yeah. If you're camping, camping, camping, not backpacking. If you're camping, you get a camp shower changes the game. Totally recommend a camp shower. Okay.
Speaker 5:Yeah. You like hammer to a tree and water in there and he, okay. I gotcha.
Speaker 2:Uh, cam showers ideal, mostly just for washing your face. Cause you always have like water ready to go to wash your face, uh, baby wipes in your tent to clean your feet every night. And then if you're, yeah, if you cleaned your feet and then you lie down and you put your feet and your sleeping bag, it feels so much better. Yeah. I take a whole shower with baby wipe too, but my feet, especially, definitely. It's not weird. Don't make it weird that um, and then if you're backpacking, uh, yeah, when I backpack, I just carry my camera in my hand. Don't ever put it away. You'll regret it. Got it. And uh, that's definitely not a beginner's tip that's okay.
Speaker 5:There tips. Then people can take them. What is a, you be getting into photography? You're on a 365 day a day. Tell me,
Speaker 2:Uh, well I had to stop. I know I was really like, I was on a roll. I got to day 29. I was like, I almost made it to a month. And then, so I currently have a full-time job. I'm working for barbell medicine, almost full-time and I'm sitting for the MCAT and trying to be a competitive power lifter. And I was like, I can't do it all. So photography had to take a back seat. I will do my 365 days and I'll pick up like at day 30. Uh, it's just not going to be a consecutive 365 days. Right. I got a fish DMCA and then it can be consecutive after that.
Speaker 5:Where can people find the photo account?
Speaker 2:It's called bull's-eye photo, uh, XY as in my last name. So B U L L Z AI. Um, that was bullseyes
Speaker 5:Trend still in, in a function,
Speaker 2:Both sides, strength as an Instagram page, still exists with no posts and no nothing on it. No followers. Uh, I'm saving it. I don't know why I'm saving it. I'm not really willing to give it up yet. Uh, my website still exists. All of that. So exists. It's just down a landing page that to barbell medicine. Got it. Um, I'm just too attached to the name. Bullseye. Yeah. Yeah. I can't get rid of it.
Speaker 5:It's funny because on our second podcast, when we talked to John Flagg, I've actually referenced bulls-eye strength. And then I subsequently found out that when we released that podcast, you were, it was no longer a thing anymore. So I was sending people to nowhere, no one, no man's land
Speaker 2:And maybe like remake the page and then make it just a landing page to go to barbell medicine. There you go. Yeah, that'd be cool. That would just like serve a purpose.
Speaker 5:So where plug all your stuff, where can people get in contact? You find your, your information. Yeah.
Speaker 2:The best way to get in contact with me is actually to contact, uh, one of the other BBM team members. I don't answer anything anymore. I'm kidding. So it's easiest to get a hold of me on Instagram. Uh that's you can talk to me. I'll I talk back to people who, who DME, as long as you're not weird or creepy, and then I'm on Twitter. Very occasionally, mostly I use Twitter. Twitter is still a thing, especially in academia
Speaker 5:Right now. You just use Twitter to take a picture for Instagram screenshot of your tweets picture. Yeah. Yeah. My backgrounds, I slept. So what are your handles? So I'll put them in the, in the,
Speaker 2:Yeah, it's at Claire underscore parvo medicine for Instagram. And then my Twitter is Claire's XY. All one word. I think, I don't remember. I can look it up. I am sitting in front of a laptop
Speaker 5:And I hope that at some point soon you'll accept my Facebook friend requests.
Speaker 2:Oh yeah. I suck at Facebook. I haven't been on Facebook. I'm supposed to, not a lot. Just a little bit. Um, what is my Twitter handle? Okay. All of that. Okay.
Speaker 5:And then all this stuff in the bottom there too. Yeah.
Speaker 2:Yeah. Don't try and contact me on Facebook. I won't respond. Got it. Facebook is for my mom. The only reason I say
Speaker 5:No, not the mamas. I, um, well cool. Thanks for coming on and giving us a great deal of good information. We really appreciate it. And I think it would be very much helpful to a lot of people.
Speaker 2:Yeah. I really hope people enjoy my, I don't know. Do what works for you. So
Speaker 5:Another podcast that we ended up with, like, well, we should make like, another logo is like, this is like what it is.
Speaker 2:It's something like I don't nuance. Is that the word I've heard? I don't know. Is that, is that it? I don't know.
Speaker 5:I'll figure it out. Uh, well, cool. Thanks for coming out guys. Thanks
Speaker 2:For having me. And I'll think goodbye now.
Speaker 6:10 minutes. It's early. I'll see it.