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Welcome to the Health is a Skill podcast with host Todd Vande Hei! Todd is the CEO of Stark, which exists to change the future of health and fitness in the communities they serve. For the last 15 years, Todd has been on a journey to discover what it means to be in a state of peak health. After suffering from a series of seizures and being diagnosed with high blood pressure and atrial fibrillation in his early 30’s, Todd decided it was time to make a change. Those changes fell into one of four categories: lifestyle, exercise, nutrition, and stress management. But the biggest thing Todd learned through it all? Health is a skill. You’re not born with it, like some would like you to believe, and it isn’t acquired by simply buying another product or starting that new diet. Health is something you can create for yourself, and over time it is possible to attain peak health.
If you treasure it, you measure it.
And if they treasure a certain solution, whether that's aesthetic or health related, they want to measure the things that are related to that.
So their body composition being one of those easy ones.
Welcome to Health is a skill.
A podcast about the comprehensive approach to mastering your health.
I'm Todd Vande Hei, CEO of Stark.
And welcome to the podcast.
Today we're going to talk about body composition.
And a little bit later.
I'm going to have a guest on his name is Amir Mowafi.
And Amir is responsible for defining all of the professional development protocols for our exercise specialists and our health coaches at Stark.
He's been in the industry for 25 years.
He's not that all.
He started very, very young and is one of the most sophisticated individuals in determining what a particular plan should be to optimize body composition, as well as how to coach people through it.
So he's a fascinating guy.
I hope you enjoy the podcast.
But first, I want to tell you about some amazing content that I have for you that will allow you to see your health the way I do.
And it's taken about 15 years to really fully develop this concept, but essentially it's a tool that you can use to become introspective about your health.
And I also share the tools that you need in order to measure how you're actually doing in terms of overall health.
So it's exceptionally effective.
It's really easy to understand.
It's very detailed.
So hopefully you don't become overwhelmed with the level of detail.
But if you go to pod todd.com.
That's pod Todd is todd.com pod todd.com.
You'll have access to a video where I explain all of this.
And you'll also have access to a PDF that you can download and take a look at all the forms of measure.
Let's get into it.
So health and fitness are not the same.
And I would suggest to you that that very few Americans even really know what what health is.
You know what fitness and fitness means.
You you work out, maybe you eat well when taken to the extreme, you know, fitness can actually be, as I've seen it, the opposite of health.
And let me kind of share an example with you.
If you get to live as a female, you end up with something called the female triad.
It's it's fatigue, loss of cycle, potential loss of bone density, which is kind of scary.
It happens a lot with female athletes.
Think female crossfitters or think female bodybuilders or fitness competitors.
They go just far too far when it comes to for the sport, when it comes to their body composition, sacrificing health.
So they're definitely fit, but they're not healthy.
So what is health?
Health is is really the absence of feeling your body.
Unless, of course, you want to think about when you were young, for example, your body just did what it was supposed to do.
You.
If you sustained an injury, you just waited.
And you you got better.
You healed.
For me, other than how I feel right now, because I'm close to what I would describe as a state of peak health, for me, it was all the way back to when I was about ten.
That's when I previously felt like I was really, really healthy for you.
Maybe it was when you were 25.
For many young people today, they have never even experienced it because their lifestyle, exercise, nutrition and stress management protocols or the absence thereof, it's generally the absence thereof are just not in line with how our bodies were designed to operate.
And with all of that said, body composition is a very, very important part of your health.
In total, I have one guest sharing this episode with me, a mere Mo Fiti, where we're going to get into the definition of what ideal body composition is.
But let me explain why it's so important to have a combination of a lot of muscle, good quality, bone mineral density, and a little bit of subcutaneous fat and very, very little visceral fat, which is the fat in and around your organs.
Doctor Deborah Lyons, someone I really look up to, describes muscle as your longevity organ.
And I totally agree, from both a science standpoint and through the experience of being in my body.
I mean, I estimate that 15 years ago I was around 22% body fat.
Obese for men, by the way, is about 25%, plus 22% is far from 25%.
But I mean, hey, I had a dad bod.
It was a normal, I would say, you know, 30 year old body.
When I purchased my first Dexa scan, which was as recent as 2017 or thereabouts, my first measure was 17%.
So that was six years after the start of my health journey.
My visceral fat was at about 2 pounds.
I weighed about 165 pounds.
My bone density was on the good side of normal.
Pretty good for a dude in his 40s.
Overall, I would say today another several years later, just by slowly kind of chipping away at it.
I'm at 9.5% body fat, which is it's about half the amount of fat that I was carrying around in pounds.
Back to that first Dexa scan result, my bone density has improved, so my my skeletal system is heavier, but most of it was just basically swapping fat for muscle.
And today I also only have about a half a pound of visceral fat.
Do I look better because of it?
I mean, you can kind of make an argument for either or just kind of depends on personal preference.
Maybe I looked better with more subcutaneous fat on my body, which makes you look a bit more youthful.
But where this really matters to me with my health is my overall health, not just body composition.
It's not just this is not the fitness as a skill podcast.
This is the health is a skill podcast.
And health is not just the absence of sickness, it's the presence of all of your body systems, all of the trillions of interactions on a cellular level, all working together in concert.
It's the it's the presence of feeling, the expansive impact of having more capacity to do the things that you love to do, to do the things that you love for those that you love, to feel everything at a higher frequency.
Everything's just better.
And body comp plays an important role in that.
Let me kind of get into the details and what that actually means.
So body comp affects your cardiovascular health in addition to dropping blood pressure, which is what happens when you lose weight and you lose fat, you have this concept of very specific cytokines that reside in your fat tissue.
They're called adipose kinds and adipose kinds.
The more fat tissue you have, the more these cytokines you have.
And they're inflammatory in nature, so that when they're released into the bloodstream they create inflammation.
And so the higher your body fat percentage, the more these add up kinds you're releasing into your bloodstream causing inflammation.
That's very problematic for your cardiovascular health.
Conversely, the more muscle you have, you have this cytokine called a myosin, which is a molecule that resides in your muscle tissue.
And every time you contract your muscle, whether it's through walking or some other form of exercise, it's anti-inflammatory characteristics, which is exceptional for your cardiovascular health.
So on one hand, if you've got high body fat percentages, you're more inflamed.
On the other hand, if you have low body fat percentages and higher lean muscle mass, you have low inflammation.
So your cardiovascular health will improve just because of your body composition, just because of the existence of more muscle and less fat.
I hope that makes sense.
Strength.
The more muscle you have, the stronger you're going to be.
And according to research, stronger elderly people live longer hormones, lower body fat leads to higher testosterone levels and improved hormonal balances.
If a student has a high body fat percentage, the likelihood of testosterone converting to estrogen is really high because there are more aromatase enzymes in the fat tissue, which are enzymes that essentially grab your testosterone and decide, oh, you've got too much of it, and convert it to estrogen.
So you can have higher circulating levels of estrogen and lower testosterone levels simply by having high body fat percentages.
Conversely, losing that fat will lower the likelihood of aromatase testosterone into estrogen, improving the ease with which you can maintain your body composition.
Does that make sense?
So.
So the the leaner you are because of the hormonal impact of that body composition, the easier it is to maintain that leanness.
And so with with ideal body composition.
It's also likely it's talking about another hormone, insulin.
It's also likely to have higher insulin sensitivity with ideal body composition composition making it easier to maintain it as well from that angle.
So you have a multitude of of impacts just in the hormonal, spoke on, on the wheel of health that make it easier to maintain ideal body comp and ideal body comp make it makes it easier to have optimal hormones.
Your stress and recovery.
Ideal body comp improves sleep quality and it reduces things like sleep apnea.
So if you're grossly overweight, you likely have sleep apnea.
If you lose a bunch of weight, you potentially can come off of that CPAp.
The act of training.
Our primary tool for body comp changes has a comedic effect which which helps with resiliency to all forms of stress.
And back to those adept kinds and Myakka kinds, negatively affecting your inflammation and positively affecting your inflammation.
On the Myakka side, those both either affect sleep negatively or affect sleep and recovery positively, depending on which side of the coin you're on.
Detoxification.
Lower body fat percentages may reduce toxicity levels in the body due to reduced storage of those toxins because you actually store toxins in your fat tissue.
So if you don't have those storage areas, you're just going to and your detoxification pathways are working really well, you'll be less toxic overall, which means you're likely to feel and be healthier.
Your gut health back to the mile kinds and the adipose kinds.
So this is, the biggest impact that your body comp has on your entirety of your health is by improving your body comp.
It lowers your inflammation nutrients by virtue of lowering systemic inflammation, you again have the positive impact on your your brain.
So by that I mean if your brain is not inflamed, you can think more clearly and you will definitely make better decisions.
So better body comp helps make better decisions which leads to better quality nutrients on board.
This is what we've learned just from running lots of micronutrients tests.
Orthopedic health.
Excess weight puts pressure on your joints, while having more muscle can help support joint function.
So if that excess weight is primarily made up of fat, you're going to have orthopedic issues.
If your excess weight is made up of muscle, you'll actually have healthier joints.
So improved body composition removes a lot of that pressure.
And then of course, you also have the impact of those cytokines, whether it's anti-inflammatory or pro-inflammatory, based on your body composition, mental health improvements in body composition can possibly positively impact your mental wellbeing because it has a direct impact on your self-esteem.
I mean, the way you see yourself will change because your body composition becomes much more exceptional.
And that, of course, means that your mental wellbeing overall will be slightly improved.
Like I mentioned about nutrients, the presence of mild kinds, and the absence of adequate kinds means that you'll have lower systemic inflammation and your brain will work better.
You a great example actually is Covid.
You likely had most people ended up getting Covid at one time or another.
Do you remember how hard it was to concentrate while you had that so-called cytokine storm during covet, that massive, bout with inflammation?
You couldn't think clearly.
You couldn't remember things, your words were slurred.
It was a total disaster.
So we're going to go ahead and move into a dialog about body composition.
I just wanted to, before we go into it, explain why it's so important to you to make sure that you have exceptional body composition for your health in total.
It's not just so you look great.
Amir Mo Fiti, welcome to the Health Is a skill podcast.
It's so good to see you again.
Thank you for having me.
It's it's been a while.
Yeah.
Share with our guests a little bit about who you are.
Who are you other than the man with the most amazing beard in the country?
Well, you should see my mom's beard.
You should see her beard.
It's it's phenomenal.
I can't I'm only hoping to catch up.
So I've been.
I'm the head of personal training at Stark.
And I've been in the industry for about 24 years, accumulated, like an eclectic and a diverse body of knowledge.
But the the most rewarding part, I mean, aside from working with people individually one on one, the most rewarding part of my journey has been working with professionals to kind of foster a larger group of fitness professionals, because we desperately need that, and I think that can talk about that in the show.
What happens when you don't have, support and accountability and motivation from it, from a strong team?
Well, we're going to get right into the main topic, body composition.
And we have a severe body composition problem in the U.S as really anybody would agree, if they pay attention to the statistics and just walk through a Walmart and look around, I mean, it's a total disaster.
So I'd like to just to set some, or provide some context around what good body composition is and what bad body composition is.
What how would you define that absence of great body composition?
United States?
What does that what does that look like?
Like what are the terms that would be associated with that?
Well, slippery slope is not a medical term.
But it's definitely on that.
So you kind of you get you get overweight, you get a little sluggish, you get old tired.
Type two, you know, pre-diabetes, diabetes, metabolic syndrome, sleep apnea, cardiovascular is the number one killer.
In the end, really, any cause of death is attributed to being overweight or obese.
And when you look at these, the statistics, like you said, it's like this.
It's a straight line upward.
And so the the gradients of being overweight and having a lack of body composition that's healthy, whereas, you know, you kind of you get from go from bad to worse, like metabolic syndrome met, you know, syndrome X that's the science is like we don't even know what to call.
We're going to call this like a comic book, name like syndrome X.
Like we don't even know what's going on here.
I mean, even childhood obesity, it's just it's just crazy.
One of my biggest concerns when it comes to body composition is how, because it's so normal to have problematic body composition as defined as, like, you know, for women, 30 plus percent body fat, for example.
Is that because it's so common, it's sort of becoming okay?
I mean, just for an example, I don't know that you know this, but I'm like a walking Dexa scan.
And when I hug people, I can kind of tell within a couple percentage points what their body fat percentages are, just because I've seen thousands of them.
And I know, I know what it feels like even for myself to, you know, put on a couple percentage of of body fat to my body.
And it's a fairly obvious thing to me after you've been around for so long and I hear all the time from from friends, family, people I care about, that they're eating healthy and they're exercising and they say with a certain degree of enthusiasm, but because they're 30 plus percent body fat, they're just they're still in a dangerous position from a health standpoint.
And so that's one of my biggest concerns, is that it's always been a benefit and a weakness of humanity to have a herd mentality.
And as a herd, we are moving to toward an abyss when it comes to body composition, which is partly why I wanted to talk to you about it, because it's such a complex issue.
I mean, it's not just I have a gym membership, and it's not just I'm avoiding sugar, it's pervasive and it's complex.
But why should it be so complex?
I mean, what are your what are your thoughts around that?
Like, why is this?
Why is body composition so difficult for so many people to improve upon?
I'm really glad you asked that.
And I really don't like the fact you asked that because I didn't.
Mulling over this question for a while and the first words that came to mind were adherence.
However, that was it kind of like left a bad taste in my mouth because it's irresponsible.
It's like it's all you, so you just can't do it, whatever it is.
And so the, the one word that I, I kind of fall back to is decay.
What do I mean by that?
I mean a decay, a degrading of motivation, of accountability, of commitment, of adherence, of physiology and your hormones over time of of your priorities that it's not always bad, but it's like a body comp is number one.
It's not always going to stay number one.
And if it falls back, it's harder to bring it back up again.
It gets further and further down, a breakdown and a decay of the plan.
Because most plans, most weight loss plans are static.
Like here's what you do.
And then when you hit the goal, that's that's it.
But we know that the human body goes through phases and goes through stages that break down in the environment.
Like our environment is not designed to pull up a phone and dial in my app and get food at 24 hour clips.
It's not designed for that.
And to automate everything where I don't have to move my body.
And I think, I think we're talking about that like a decay and my need to be active, a decay and how we look at food.
That's a really interesting point.
You bring up the decay and being active.
Let's argue this.
You may disagree.
Yeah, but it seems like the fundamental issue that we face as humans is that somehow we are kind of hard wired to pursue states of comfort, and it used to be hard to get to a comfortable place.
Like, think of all the the searching you'd have to do to find a vacant cave.
Back when we lived in caves, you know, when that was, you know, safe.
And you can maybe make a fire in, in the front.
It would just imagine how many miles you'd have to walk in order to find that thing and then to find food.
And then agriculture came up as a means of being more comfortable, because you didn't have to move around as much.
And so it's like this hard wired thing.
And today, I mean, we have we have Uber Eats, like you sort of described and, and valet parking and elevators and escalators and all these things are intended to make our lives just more comfortable.
Right.
And so I think that the fact that we've succeeded so well is maybe the underlying issue associated with our body composition problems.
I mean, it's it's like one of it's the cup.
Is it complimentary or does it end up.
Conflicting, right?
Like the, in the in the book Born to Run, which is a fantastic book.
We talked that they talked about how ancient tribes were chase down their prey because we can sweat and pant at the same time.
Animals, most animals, can't.
They stop to stop at some point.
And so we we were endurance based.
Boom.
And then us, that's like, hey, I can throw this thing and kill that thing from way over here.
And I to I don't know if this has it down for 3 or 4 hours.
That's awesome.
And then so our, our developed brains developed tools and technology in agriculture.
So there's always benefits like we're doing this show via technology.
However it ends up becoming a hindrance to my health to my goals.
That's where a either a team or a trainer or the person that would have that kind of setback like this is actually hindering me, because I can't rely on this calculator.
My, my entire career in in math, it's it might help me solve complex problems, but if I, if I'm using a calculator every single time I need to do multiplication, like it's a hindrance to me.
And that's what technology ends up being in this context of the context of achieving and maintaining a healthy body composition.
It's not complementary anymore.
It's now conflicting in that in that context.
Maybe the first step in fixing a problem or getting better at anything is recognizing that you have a problem, right?
Yeah.
A step one up a yeah.
So for for body composition, how do you how do you know if you for sure have a problem or how do you know what the severity of your problem is?
And a gut going back to my friend who's, you know, eating really well all the time, as she says, and she's please herself to be healthy and she works out all the time.
And based on my hug, she's like 31% body fat, you know, which is which is really problematic for her because that's technically depending on whose standards you're using that's technically obese.
And all of the health challenges that you that spin off just from that one problem, they can cause a myriad of additional problems all throughout the course of your health.
So how do you how do you know?
Let me just, a little pro provide a little more context.
I mean, I, I'm social and I, I, I go to, I'm involved in a bunch of different communities and, and people always come to me and talk to me about how they've seen their doctor and they're excited because now they're 20% body fat.
And I remember this, this guy recently told me that.
And and there's, there's there's no way he was under 35% body fat.
I wouldn't say he's lying to himself, but he's got the wrong information.
And and so I think that his he his pursuit of solutions is not as urgent as I think it should be.
Because if he doesn't change his behavior, his future is going to be devastating.
He's about 45 or 46 I think.
So.
So how do you how do you measure to a degree that you it's accurate enough so you know, you're not lying to yourself.
For body composition, the most accurate way or objective way is an autopsy.
And most people aren't going to do that.
This side of.
It sounds like it would hurt.
Yeah, yeah.
And you can only do it once, so you can never be testing the.
So we have like the we use index scan.
I say we meaning start to use Dexa scan.
You've got underwater weighing which there's, there's, there's always gonna be a margin of error.
Now if, if I tell you you're lacking body composition or you're carrying too much body fat, it's a lie.
But if you say it, meaning the person, it's a truth.
It's kind of like how human beings work, right?
And if if I'm having a problem with my significant other and I say there's a communication problem and my signal because there's no there isn't, like, is there a problem?
I think so, but the person might not think so.
And that's going to degrade the overall system.
Now, if they say I'm tired and I can't sleep because my tongue is too fat, like they might not say that, but like, you can actually draw a line from any one of their symptoms, as you said, to carrying too much behavior.
Now, if they're healthy, like I have a healthy body fat and they're still suffering those those experiences that that takes us a different route.
However, the the measurement is, you know, you got your body the, the scale that the person who's 20% and they're, they're actually much higher.
They're probably using those handheld scales that they have, like at Walmart.
I go in and I feel good about myself or I feel bad of myself, depending on how much water I had.
And so that all those measurements are that kind of like they're Mickey Mouse, measurements.
Right.
So the person would need to identify and recognize that there is a problem, right?
Like there there's it may not be like how I fit in my clothes, because that's not always the end result is it's fatigue or sleep or energy or being at being out of shape, that being being unable to hike a certain period, a certain period of distance or time, or I don't feel good in my clothes and or I'm carrying too much body fat around my midsection or whatever it is.
And then then we get tested.
If what you if you treasure it, you measure it.
Right.
That's that's one of the old like what gets measured gets man is kind of a thing.
But we are we can flip that too.
If you treasure it, you measure it.
And if they treasure.
A certain solution, whether that's esthetic or health related.
They want to measure the things that are related to that, so that their body composition being one of those easy ones.
So number one, autopsy number two Dexa scan.
From my personal experience, everything else is for body composition.
I'm not talking about how much you weigh, but what your body is composed of.
Everything else seems to be just too much B.S., too inaccurate.
And speaking of this, you mentioned the scale.
Speaking of the scale, the scale for someone I think that gets a periodic Dexa scan is very helpful because you can just kind of see how your body is changing a bit between, you know, let's say like our standard operating procedure at Starbucks every, every eight weeks, so you can measure yourself between or weigh yourself between those, those dates.
But it's, it's the scale for people who are not looking at their body.
Comp can be quite devastating, I think.
And I've got another example of another friend who's on the Dexa is 35% body fat.
Prior to coming in, he lost a couple hundred pounds, and so he's feeling like he's got 90% of the way there, and he just needs to sort of fine tune his circumstances.
But based on Dexa scan results, he has to have really serious muscle mass problems because he's lost so much weight and he's at what he perceives to be a healthy weight for a middle aged male and for his height.
Considering all those things, he probably is.
But if his scale weight is good and he's 35% body fat, that means he's got like no muscle or very little correct.
His lean mass would be low.
And this is where two things can be true at the same time, right?
You can achieve this lifesaving thing like losing a couple hundred pounds.
And now you've got this other fight now to, to address.
Right.
The fact that you're 35% and 65% lean mass, like there's a little bit of a off balance there doesn't negate the the incredible achievement that took place.
Absolutely not.
Yeah, they both exist.
And so what peak when people get measured or they monitor things.
It's binary like this is good.
Everything else is bad.
This is bad.
Everything else is good.
And so it's not like that.
It doesn't work that way.
Right.
And that's where the I think I hope that people in political spheres can talk about like, two things can exist at the same time.
And that's a clear example of we won one battle, we have another one.
And that's actually really good for goal setting is because we have a we have a series of goals that people and we talked about the the decay in the plan.
If that was that was the end of it.
He lost a couple of hundred pounds and he's done.
Now he's going to slowly start to gain the weight back.
Right.
We'll talk more about about that.
Like the, the his pursuit at this stage should be to put muscle on which is very difficult.
And if he doesn't, he's likely going to put the weight back on.
Why would that be?
Well, the he needs to continue losing body fat and slowly getting stronger and synthesizing lean mass.
Not not a bulk phase because he just came out of one.
Right.
So, I mean, I said that, tongue in cheek, so muscle mass will carry mitochondria, which is where, you know, fat goes to die, kind of like, you know, I'm not particularly brilliant.
So I use these analogies.
Right.
So that's where fat goes to die.
Meaning that meaning the mitochondria needs to to feed on the triglycerides in the fat cells.
Turn it into energy.
Yeah.
That's where it burns it up for free.
Also, lean mass helps you with your insulin sensitivity.
So where calories go when they're consumed.
Well, I mean, you're sort of like talking about trying to convert his four banger to an eight cylinder engine, right?
Like you want you want to increase the size of his engine, and then it's not going to be difficult to burn or the burning of that fat becomes much more easily.
That's right.
Which is kind of it's kind of what we experience with really advanced, students learning the skill of health.
They, they get to a stage where they have such healthy levels of lean muscle that and their engine is so big that it's really hard to add fat.
Like, you have to really be dedicated to going hot.
The rails.
Yeah.
You got to be on a mission, right?
You got to be determined.
So if I took two people and one had really low amounts of lean mass.
You know, skeletal muscle mass and went on a diet, so to speak.
They would have a harder time losing and maintaining that.
Then the person with more lean mass.
Now, like there's there's chemical stuff that happens.
There's also mental stuff.
Now he doesn't have to do he should not do a mass phase.
Right?
You mean like a bolt?
Like a bulking phase that we're talking about?
Yeah, like like like like lifting weights and and prioritizing protein intake and getting that right.
He doesn't have to do double his body weight or just getting it right and being being close more often.
And he's not close.
And and rinse and repeat.
He will see more success as far as getting that body shot down and keeping it off, which is ultimately the most important thing.
Because when you look at these stats on weight gain, it's not if, it's when.
And that's really the the tragic part.
Right.
But before we close, I'd like to I'd like to get a sense of what you think for let's start with females and then we go to males.
What what what is an ideal target for body fat percentages?
The average person I know you mentioned earlier, like the average person is Homer Simpson.
When you look at lab lab results.
Right.
Like the normal range, like normal is Homer Simpson for a bit for our, our our folks that are aware of of that character.
Right.
So finding normal doesn't mean anything to me.
Like unless it's like blood pressure, like one, you know, that's that's different or somewhat like things like body composition and how often you breathe and like your, your visceral adipose like your, your scale of normal is, is a little obtuse.
So for, for women, it's that about 10% swing over men.
For the most part, you know.
So if a man, if a man is ten, a woman will be like 20 ish.
What's what's ideal.
And we're not talking about fertility or trying to be fertile.
Yeah, yeah.
So when you, when you kind of look at body composition alone like 8 to 12, you know, ten to 10 or 12 for, for a male and in a ten, then a 10% swing.
Provided this is where the nuance comes in, that it doesn't detract from other parts of your health.
Like the female triad.
Like like the female triad, like losing your period osteoporosis or, you know, for a male, like losing their mind and then trying to run a business, right.
Like, you know, is like, hey, just be having your four pack, bro, and like, be a successful CEO and a father, like, don't don't run yourself into the ground.
I get that a pack.
But like, if you're just looking at body fat alone, getting out of health symptoms, they don't have to be that low.
Like reversing diabetes and not having syndrome.
You don't have to be ten.
But but that's always the the next level is to get to that that that optimal level.
Got it.
Does that make sense?
That makes sense.
So we're talking about really I mean for an athletic female it's 14 to 20% depending on the how you're affected by the triad and and men eight to what 14% ish.
Something like that.
Yeah it's an athletic male and men are just simpler.
Right.
They have fewer complications with with getting lean.
That's right, that's right.
It's kind of unfair in a way.
Yeah.
Well, thank you, Amir, so much.
I really appreciate it.
It's nice to see your face.
Nice to see your beard.
It's nice to see some gray, you know, popping up in that beard.
More gray than ever before.
Welcome to the team.
I would hope to be invited back.
Maybe we'll see.
But I can understand if I.
If I can understand if I'm banned from the show.
Yeah.
Thank you.
Thank you so much.
Talk to you soon.
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