Aubrey
00:00
I just feel like I'm in a I'm in a being in tune with my body era. That's the era I'm in. Which is fire Welcome back to Generations. I am one of your co-hosts, Aubrey.

Peter
00:22
And I am your other co-host, Peter.

Aubrey
00:26
How are you, Dad?

Peter
00:28
Huh. I'm okay.

Aubrey
00:31
Big sigh. Big sigh.

Peter
00:32
You know, it's been a weird week, and I don't really know why. Like it just feels like things have been a little off. And, you know, the other morning I woke up at like, I don't know, it was like 4 30 and your mom was laying there and she's like I haven't slept at all. And so I was like, oh no. And then like last night she was having stomach issues. So she hadn't like I woke up at one o'clock and she still hadn't come to bed and I went and checked on her and So my sleep has been weird and work has been a little weird and and but whatever. It's all good. How are you?

Aubrey
01:09
I'm doing okay. Um it's Swarmed up a little bit here. Um it kind of backed down to cooler temperatures this week, but still So colder than it was last week, but warmer than it was a couple weeks, a month ago-ish when it was freezing. freezing cold so it's still better than whatever whatever that was. We were expected to get nine inches of snow yesterday and ended up only being like three four inches or something.

Peter
01:43
So we got a little bit Wednesday and it's still sort of stuck around, but it is it is not very much. It is it is going to be a bad summer.

Aubrey
01:54
Yeah. And I'm just sick of the winter. I'm sick of it. I mean I I don't I'm not really a winter gal, especially because there's not really like skiing out here and you know, stuff like that. And even sure when I lived in Utah, skiing was so expensive it's not even like I could make that a normal thing. But I'm just sick of it. I'm sick of it being cold. I'm sick of it being dark at five PM. I'm sick of I'm just sick of it. So I'm really excited for it to warm up. But I don't think that's it's actually gonna be like solidly spring till like end of April. So we'll see

Peter
02:30
Yeah, it's supposed to get up to fifty again by the end of this week, so this is so crazy. It's crazy in a bad way.

Aubrey
02:38
Like seriously.

Peter
02:40
We we need it. We need some more actual win.

Aubrey
02:45
Yeah, yeah. Yeah. Anyway. Oh, I forgot it's mine. I c I always forget. I always forget that it's me, even if it's like my topic. I'm like, all right, moving on. Okay. Anyways, geez. So for our topic today. No. I knew it. I know it Anyways, so for our topic today, um we kind of figured we'd talk about tracking apps, specifically Apple Watch stuff, um, because Um I texted you last week um and I was like, hey, I'm starting to track, like I'm starting to go on a calorie deficit. Um and I've like changed my meds and stuff. Like there's just things that I am now starting to track a little bit more in my in my health journey, I guess you could say. Um and so I was like, is there anything um cheap that I could use to track like steps, calories, heart rate, stuff like that. Like a Fitbit or something. And then you're like, yeah, I'll buy you an Apple Watch. And I was like, uh Yo what? No way. So you got me an Apple Watch, which I very much appreciate. Thank you very much. Oh.

Peter
04:04
You're welcome.

Aubrey
04:05
Because I haven't had an Apple Watch for a few years.

Peter
04:09
But so I I think first maybe let's talk about why I just said you should just get an Apple Watch and I'm happy to help. Yeah. Um so I I have tried a lot of things. So like I got the Fitbit back when it was this little teeny kind of maybe one inch a little bit longer lozenge thing that you would clip on your belt or that could like slip into the little coin pocket in your pants or something like that. And all it had on the front, like you could tap it and it would show you your steps, but it had what looked like a little little plant that would get taller through the day as you reached your goal. Mm-hmm. So I had that, had that for a while, and then like they had a Fitbit bracelet thing that had a little lozenge that you could slide in and out that just had some dots and I think we got those like all years. Yeah, we all had those all had those.

Aubrey
05:06
Yep.

Peter
05:07
Then I tried, I mean Garmin had a little wrist thing that just looked black, but you could tap it and and like you get some, you know, some LEDs would light up and you could see that. I tried a Microsoft band, the one hot second where Microsoft was like, we'll make a band that'll do this. Um I tried I mean, I did a Garmin watch that kind of had some of that and some rudimentary smart stuff in it. I did a pebble. It was like the second pebble. I tried that. And all of them just sucked. I'll just say it, they just sucked. So the Fitbit things you had to get, you know, you got to use the Fitbit app, which is fine. But then of course it was the upsell where it's like, oh well, but if you want to do this, that and the other, now get the Fitbit premium and Blah, blah, blah. And then okay, so Fitbit, I'm trying to remember exactly how it went, but but where it stands now is that Fitbit's actually owned by Google.

Aubrey
06:15
Okay.

Peter
06:16
So Google owns Fitbit. Now Google already has a bunch of my information because I use a lot of Google stuff. But at the same time, one of my problems with Google is Google ultimately is an advertising company. That's what they that's what they make their money on. They they they don't make their money from search, they don't make their money from all their other products, they don't make their money from Andro They make their money from selling you ads on the search page or for selling ads in your Gmail or for selling ads on YouTube or Google T like all of these things. Google makes money through ads. And so I didn't feel good suggesting you go the Fitbit route because the other thing too is it's like nobody knows like is Fitbit even gonna be around? What is Google doing with it? Right. Google, you know, buys stuff and then roll stuff out for 30 seconds and then the next thing you know they kill it and so I didn't want to I didn't want you to get into that ecosystem because I just thought that way lies madness Mm-hmm. And and then you start looking at things, okay, well then there's no point in doing any of the Android smartwatches because you have an iPhone. So that's done.

Aubrey
07:26
Right, exactly.

Peter
07:27
Now you can go into like the the you know the garmin area and the if if all you're looking at is like the fitness stuff Then the expensive Garmin watches that are actually I think way more expensive than an Apple Watch, but the expensive Garmin watches are going to give you more data But guess what? You're not a professional athlete. That's true. So it seems dumb to go that route. And then they give you some rudimentary smartwatch features. But you know what? I love my Apple Watch. There's a reason I had an Apple Watch Series 2, Series 4, Series 6, and then an Apple Watch Ultra 1, and I now have an Apple Watch Ultra 3. Because I really, really like it. And the tracking is nice and good. But I also, I know a lot of people don't use the smartwatch part of their Apple Watch, but I do. Because when I'm at work, there are a lot of times where my phone isn't on me, but I'll still get a phone call or I need to reply to a text message really fast or at least see what's come through. And so I do use the smarts quite frequently on my Apple. Watch. So, you know, if you want a good smartwatch, your best choice, there's no question. The Apple Watch is the best smartwatch. Yeah. And it does good fitness tracking for most people.

Aubrey
08:59
Yeah.

Peter
09:00
And so that's why I was like, you know what? Yeah, you can find like if you find something cheap, you're just going to be frustrated. You just are. Yeah. So that's why I was like, no, if you're gonna do this and if this is something that matters, which I know it does, then I'm like, you should get an app, we should get you an Apple Watch, you should use that.

Aubrey
09:19
Yeah.

Peter
09:19
So that was kind of why I was like, no, I can't in good conscience suggest you spend a hundred bucks on something that is gonna suck.

Aubrey
09:28
Yeah, definitely. Yeah, I have and I haven't had an Apple Watch for a while, um, because I had an older one. um that just broke and it just was so long dead. It got like cracked and then one piece of it if you like press down I like pressed down on kind of a broken part and then the whole screen went green and literally never turned on ever again. Um, so I haven't had it for a couple years and I hate I truly actually hated to say that I missed it a lot. Like, I I hated to admit that I missed it a lot, but Sure. For so many reasons I missed having one. Um so it has been and we can get into all the reasons, but I It is it is a luxury that I definitely missed having. And I know, don't you have two? Don't you have your sleep one too? Shh. We've said it on the pod before. We've said it on the pod.

Peter
10:30
I didn't bring up the Apple Watch series 10 that's the sleepwatch.

Aubrey
10:36
Yes, it's been exposed.

Peter
10:38
It's better than it's always already. And honestly, now that I have the Apple Watch Ultra 3, it would be fine. Its battery would last just fine. My Apple Watch Ultra 1 was like three years old at the or like two and a half years old. You know, I mean it would have worked fine, but it would have been one of these things where I needed to make sure, okay, when I go in to take out my contacts, brush my teeth, and that sort of thing, take it off, put it on the charger.

Aubrey
10:59
Yeah.

Peter
11:00
And then put it back on. Um but the other thing is the Apple Watch Ultra is big enough that I didn't want to sleep with that big of a thing on my wrist. Fair. And the series ten, the big like the one of the things with the series ten is they actually made it quite a bit thinner and lighter. So I was like, this'll be perfect. So I just found a cheap series ten. And That's my sleepwatch. So yes, I do like that. But but it's because, you know, I I do find it interesting. I like Well, and this gets into the whole tracking thing. So I'll save that until we're talking about the actual tracking part of it.

Aubrey
11:38
Yeah. Yeah. Um But I I will say the few the main things that I want to mention that I really, really missed about it. Um one big thing that I didn't think would like be a thing is that having an Apple Watch actually keeps me off my phone like way more Um, 'cause I'm not constantly checking my phone to see if like if I'm like waiting on a text or w like I'm not just checking it for random notifications because if it hasn't come up on my watch then I don't have any notifications. So then I'm not You know, if I check my phone for notification, then I'll open my phone and then I'll go sc doom scroll on something or whatever. Um So that has actually been huge. Um to just keep me off my phone because there's just not a reason to if like I haven't got notification that I don't need to go on, which is which is great. Um And um kind of getting into we can get into the tracking things now. Um something I really wanted to focus on tracking is my heart rate. Um, because of obviously I've mentioned a bunch of times on the pod that I've cr I've I've crazy anxiety. Um and especially switching meds. I've I'm now switching the meds that I'm on for it. Um one of the side effects to switching to my new med is increased heart rate. Um and it can check me if I'm like Not real realizing why I'm feeling anxious. Like but and I've had my when I had my Apple Watch in the past, I had it tell me if my heart rate was like above 110 sustained for like a few minutes or so something like that because that's not really that's a little high for me at resting. Um and so I would have it check and then I'd be like, oh okay, I'm noticing I am Definitely feeling anxious now. I can stop and take a few deep breaths and kind of like bring my heart rate down. So that was super, super helpful. And yeah, now that I'm switching meds, I really wanted to make sure I could track that so that If I am having a moment where I'm feeling really anxious and I don't know why and I'm not you know, I'm not realizing it's because my heart's beating really fast, my watch can tell me And I can just track that and then I can also tell my psychiatrist if that's, you know, if it's sustaining like continuously making my heart rate higher. That's definitely something I need to tell my psychiatrist. Um So that is definitely um something that I I really missed having. Um And then the other thing is, um, in the tracking is the kind of the biggest reason that I wanted to get it. was the workouts and the calories and the steps, the that whole fitness um aspect of the watch. Um And it it may not be like pr the perfect accurate on like how many calories you're burning, but it can give you a good estimate, um, because of your heart rate and your age and your weight and all that stuff. Um and so 'cause I'm starting my I started my calorie deficit cut, if you will, um like oh almost two weeks ago now. Um and so I really wanted to make sure I could uh know how much is actually like my calorie like intake and output because that's really important. Um And being able to actually track the workouts is fantastic. Yeah. Um because I was just, and it also makes it easier to be like, Yeah, I I feel accomplished. I did this workout, that workout, whatever. Because I would just go and do the workouts but have no no way to track it and no way to know if my heart rate is you know changing when I do cardio workouts. Cause like again, what is cardio workouts if you can't see your heart rate?

Peter
15:38
Right. You know? It's very important.

Aubrey
15:41
And so that is huge too. Um But yeah, 'cause you I mean you've had your Apple Watch for forever and you you've always been logging your workouts. Like how accurate is the calorie

Peter
15:53
birdage really. None of them are though. That's the issue.

16:05
And and so before the people come and are like, well, you know, um actually it doesn't really um it's not very accurate and you have to use the thick way. It's like, you know what, just

Peter
16:07
Suck it. Just bite me, suck it, take a long walk off a short pier and shut up. But sorry, that's just it's kind of weak it's been. No, but but the reason I say that, here's where I do think it's really helpful. Don't use it so much for the actual number. Totally. But it's very useful for your trends or for comparisons. And to be able to look at it. So I think on a day-to-day basis, I don't think that it is alone that useful, but I think that taken in terms of Okay, how does this week compare to last week? How is this over time? And you get that. You can go in and you can say, okay, I intentionally said I was going to try and focus a little harder on my workouts. Do I see that that number has gone up? And whether that number itself is truly accurate or not, the difference between that and those trends, that is an accurate reflection of what you've done. So being able to look at it and say, okay, yeah, I did work out, I did push, I did. Burn more calories, but you know, I I did more this week than I did last week, or this month than I did last month. That's where I think that it's helpful and I think that it does have value. And so so whether or not the actual number is that accurate, there's a lot of stuff that says everything overestimates your calorie burn.

Aubrey
17:29
Yeah.

Peter
17:29
So like, you know, the the treadmill or the bike or whatever, all those things that have the smarts and they're like, oh, you know, you burn this many calories. Like all of that is is overestimated. It's a ballpark figure, and that's fine. Right. Because you're not, you know, you're not trying to get an exact calorie burn where you're in a controlled environment with whatever the thing is that's measuring how much carbon dioxide you're blowing off so it can actually count. Like that what you're looking for is you're looking for give me an idea. Is my activity level holding consistent? Is it increasing? Is it decreasing? Yep. And I think that that's where it's useful. And you know, one of the things that I do like about like the Apple Watch Ultra is one of the the watch faces has over on one side you can set it so it's like your training load And so, you know, if I have a week like this week where I didn't work out as regularly as I would have wanted to for reasons. You know, it's got a little thing there that says, oh, hey, my training load is below my previous, you know, 28-day average. And so that for me, I find motivating to go, okay, well, I better, you know, let me work and and get that back up. Yeah. And um so I think that those are places where that kind of tracking is useful. Now I will say personally, when it comes to things like calorie tracking and that sort of thing, in a case like yours on a cut, I honestly do not factor in. what my Apple Watch says my calorie burn is. I don't either. To determine if I'm in a surplus or a deficit. Yeah. And I think that most of the time and I think that's smart. I think Again, because it's not super accurate, don't use it for that. But if it's right, but it giving you those trends, giving you those overall things, and I do like the heart rate uh alert you know alerts and monitoring. Um, I don't know if you've started or if you've used yours at all for sleep tracking. I like that. I like sleep tracking. Me too. And I know that there are some people and you find, I know this is going to be a surprise. On the internet, you'll find people with opinions.

Aubrey
19:44
No way.

Peter
19:45
I mean, look, here, we have opinions and we're showing them right now, so we are part of the problem. But what I would say is you can find plenty of things that say, oh, sleep tracking is bad. You shouldn't do it because it just induces anxiety. And I think that if you are a person for whom it is doing that, then yes, that is a sign that it is bad. But as with everything, again, shocking. There is some degree of nuance in life, and so blanket statement like that are also bad and shouldn't be made So I don't stress about my sleep tracking. It doesn't give me any anxiety. It is, it is a thing in the morning where I like to look at it and say, okay, yeah, I did get at least my six hours, which is what I shoot for, you know? So if it's like I'm a little under or I'm a little over. But I like to see that. Uh I'll be honest, one thing that it's really useful for is if I've had a rough night and I wake up and it says I got less than five hours of sleep, which occasionally happens because of my job. then I take extra creatine the next day because there is good evidence to show that in a sleep-deprived state, taking twenty-five grams of creatine that day that you are sleep-deprived maintains mental performance as opposed to if you are sleep deprived. So again, that's a place where it's useful. I do like to see, and it's fascinating. Here is a fascinating thing I have seen with the sleep tracking. If I just like eat a bunch of like if your mom and I, maybe we go out to dinner and it's a little later and I eat, I overeat or something, I can 100% see it in my sleep tracking. My heart rate, my sleeping heart rate will be higher, my heart rate variability will be lower. Like I can see stuff like that. So it's kind of interesting to look at that and go. Oh, hey, I can see the results of a physiologic response to my behaviors. And for me, that doesn't give me stress, but it makes me go. All right, let me be aware and try and limit that behavior that I can see as having a physiologic effect on me.

Aubrey
21:48
Right, exactly. And the the key thing that I want to note is that it's not necessarily about like like they'll give you like a sleep score or whatever um the Apple Watch will and it's not about like you said before it's not about the specific number it's about the trends and it's about if that data b like on average like reflects how I'm feeling and how I can kind of counteract that. Because that's exactly like what you said. If you get a less If it says you got less amount of sleep, then you're like, okay, yeah, that feels accurate. I feel like crap. Now I'm going to what you know take more creatine or whatever. Um and With the sleep tracking, um, because Hayden and I have been trying to do the thing where we get up at the like the same time every day. Sure. Um And it has been helpful for that too to see like how much more of high quality sleep I've been getting too. Um Which is great. Um and yeah, track it like tracks the I like to see that it tracks like my heart rate while I'm sleeping. I like that it tracks my like respirations while I'm sleeping, like what time I actually it thinks I actually fell asleep. That's also also really nice, even if that's not like super accurate. It is still nice to know that.

Peter
23:15
I think that some of those things are a little more accurate than a lot of people give them credit for. And and I agree for me. It's it and it's not even so much the time. What I really do like to see is I like to see what they call sleep latency. So I'm always curious, okay, how long did it take me to fall asleep?

Aubrey
23:32
Right.

Peter
23:33
And you know, and it's nice to see to see that. And and like I say, the number itself, not super helpful, but it is, I think, useful to be able to, if you have a low score to at least m reflect and say, do I have any insight into why Right. Did I again, for example, did I did your mom and I do something that we're not supposed to do because we're getting old and eat after like eight o'clock at night? You know, but about like be able to look at it and say, okay I can see again this behavior had a measurable impact.

Aubrey
24:12
Mm-hmm.

Peter
24:13
And then That gives you some tools to make better choices or different choices or at least just make choices with more information.

Aubrey
24:22
Right, exactly. Just having the more information and being more aware of what is happening in my body is is great. I love just being it just make it just makes me feel more in tune with myself and more in tune with how I feel physically because Um, the other thing, kind of straying away from Apple Watch tracking specifically, um, is as a woman with a um menstrual cycle like there are so many factors of the hormonal cycle that can affect the way that I'm feeling and affect my physical state. Um, that I don't even realize. Like I could I could not even realize why I slept so garbage and then I realize it's because I'm almost on my period period or it's because I'm on my period. Or, you know, I'm in this certain s like part of my cycle where my sleep isn't as good. Or whatever. Um, and so combined with the Apple Watch tracking and I use uh the app clue to like not only track my periods but track my symptoms. I track it every single day throughout my entire like every day. Just every day. I track Everything that is available to track, I track it. Because just because again, I want to see the trends, not because it's necessarily going to change my behavior per se, but like Cause it's nice to know if I'm feeling irritated and sad and like I want to snap at literally everybody Let's think about why. Maybe it's because I'm w you know, either PMSing or whatever. It's just nice to know those sorts of things. And there is so many things to track on the app that I use, the Clue app. Like it's like How you're feeling. It's your like there's like a a mind section where it's like, do you feel like you had brain fog? Were you productive? Were you motivated? Were you unmotivated? Were you unproductive? Um, what was your a exercise like? Was it a rest day? Were you like did you take any meds? Did you are you sick? Or how much sleep did you get? Like there's so many things to track. Um And a couple months ago I started tracking just every single day so I could try and see those trends. Um and then of course paired with the Apple Watch with the sleep and like heart rate and stuff like that. Um it just gives me really good insight into just being more in tune with my with my body because again, like being on different meds and then also being a woman. There's just so many different factors into why I can feel certain ways or why sleep can be worse or why Like my hunger cues can be different. Like part of the reason why um I decided to go on a cut um is because I like I gained a little bit more weight in the last like s six to eight months, like basically since I moved here, which It makes sense because I my activity level is way lower. But also what I didn't realize is that the meds I was on was making me so hungry. Like I was ra I would be ravenous after having a full meal like two hours later I feel like I haven't eaten for three days. And I'm so ravenous that I literally feel like my stomach is eating itself. And like that's not normal. But I was like, I don't know. I'm just a hungry, just a hungry guy. And it's like, no, no, you're not. And anyway, just being able to track all of those things combined with the Apple Watch stuff and that and my like calorie tracking, all that stuff, and then Switching meds. Um, I just feel like I'm in a I'm in a being in tune with my body era. Cool. That's the era I think that's great. Which is fire.

Peter
28:16
Now, there's one thing I'm gonna recommend, and it has a price tag, but I personally think it's an extremely reasonable price tag. And that is, and this is, and and for as much as I say I like a lot about the Apple Watch, again, I've had multiple of them over the years. I have multiple of them right now. Because I think that it's a good device and I like a lot about it. And again, getting back to a little bit about some of my issues with Google, the nice thing about Apple. For the most part, and please, you know, look, I know there's I have a lot of issues with things that people at Apple are doing and some issues with Apple, but But Apple is a product company. They make their money selling you products, whether it's hardware or services for their products. Not for advertising. And, you know, I've heard this said over and over again, if you aren't the customer, You're the product. So with Apple stuff, you're the customer. Their goal is to sell you a product. With Google, you're getting everything for free. You're not the customer, you're the product that is being sold to the advertisers.

Aubrey
29:30
Yep.

Peter
29:31
And that's a fundamental difference in how you're going to be treated. So okay, that's one of the reasons I'd rather Again, help you and have you get an Apple Watch for this kind of stuff because now you're not worried about all of that data being sold to an advertiser. So the next thing you know, you log into your Gmail account. And there's a, I don't know, an advertisement for tampons coming, and you're like, this is not cool. Okay. But what I will say is this, is that the Apple Health app. Is dog shit.

Aubrey
30:04
Yeah.

Peter
30:05
It is bad. It has all of this information, but they don't do anything with it, and it's presented in such a poor way. Yeah that it's just bad. Yeah. But that's okay because there are companies who are doing better. And the one I'm going to recommend is called Athletic. A-T-H-L-Y-T-I-C, like analytic, athletic, athletic, athletic. It is, yes, there is a subscription, but it's only $30 a year. And Athletic takes that Apple Health information. And gives you good data. Now, I'm just gonna apologize right here because this is an audio podcast. I'm gonna hold something up for Aubrey. So here is the athletic home screen, and here's all of the stuff that it gives me. Oh wow. And I can see that, and then it gives me. So like here's trends, recovery versus exertion, recovery-based training, my training load, like all of this kind of stuff in there. And so they do a really nice job of taking that data and actually giving it something useful. So I'll be honest, like One of the first things I do in the morning when I wake up after my Apple Watch has realized, okay, you're done sleeping. Here's your sleep score Because that's what I have it pulling my sleep score from, is I'll open athletic and I'll kind of see how do I look today? How are my vitals? What look, you know, what does it look like then?

Aubrey
31:41
Yeah.

Peter
31:41
And then look at trends and all stuff like that. So I think it's really, there's some really good options to make up for where Apple has fallen down. There's another one called Bevel. Yeah. And there's another one called Sonar. Uh athletic, I think, both has the nicest presentation and also it has the best, the lowest subscription price, but gives you some really good information. Oh, okay. So uh yeah that might be something that I would honestly recommend looking into. They do have a seven-day free trial. Yeah. I have no real I mean I'm not hawking for the company. There's not an an advertisement. Hey, just like years ago when we talked about Fitbot Athletic, you know, I'd be happy to Um throw Aubrey a free one-year subscription in an exchange for a style. But but no, I really like Athletic a lot. I think it's really good and it fills in a lot of those gaps. And gives you the information in a much more usable fashion than you're going to get from the Apple Health app. So I think Apple has a long way to go to get there. There's some rumors that at least some of the executives have realized that that's uh a a place where they're falling behind. But but I there are other because of the nature of it, there are other applications that can can fill in those gaps. Um yeah, totally. So, you know, I think it's useful. I think there's a place for it. I think there are some people for whom It isn't going to work well. I think it's going to cause that anxiety and stuff. And for those people, okay, don't worry about it. You know, you don't have to. Yeah. But I think that if you if you are using the tracking stuff and you're looking at it and you go, okay, I find value here. Um then I think it it is helpful. One funny thing I will say though is since I use Athletic, I have made a few little tweaks to my Apple Watch and Apple Health. So that every Sunday or Monday, I can't remember. I think it might be every Monday morning, I will get a little alert that says, hey, guess what? You were in AFib less than two percent of the time this last week. Good job. The reason being, normally your Apple Watch is only checking your heart rate variability, measuring it at about every two hour intervals. If you tell your Apple Watch that you have a fib. Then it will check your heart rate variability every 15 minutes.

Aubrey
34:03
That makes sense.

Peter
34:05
But because I have told my Apple Watch I have a fib, then it has to tell me every week. that I was in AFib less than two percent of the time, which is that's as low as it gets. I don't have AFib. Right. I'm not in AFib. But that's as good that's as low as it gets, is two percent or less. So it is funny that every Monday morning I get a little alert at like nine o'clock. It's like, hey Good job. You didn't have any episodes of AFib last week. I was like, oh my gosh, I didn't have any AFib.

Aubrey
34:34
But Hooray.

Peter
34:35
You know So I don't know. Like I say, I definitely find it helpful. I think that it's I think it's helpful and I think it's useful.

Aubrey
34:43
Yeah, totally. Yeah. I and I use for my calorie tracking, I know I told you this, I use chrono chronometer. Yep. um only because that's what Hayden used when he did his cut. Um and so he already knew how to use everything so he could teach me how to use everything. Because the most annoying thing about the cut is the tracking Not necessarily the the eating part. Like not necessarily cutting out the foods part, in my opinion. The annoying thing is the tracking. Um And so he was able to just like tell me how to do everything so that it can be quick because if the obstacle is the tracking, like if it's not easy to track, if it's not quick and like simple and like a nice UI sort of thing, I'm not gonna do it. So I the the one thing that makes me really angry about chronometer Is cause I'm using the free version. So of course what is there gonna be ads. But the ads will they're not like on the side of the screen or at the bottom They are, but they're also it also will stop whatever you're doing and give you an ad. So I will just swipe out of the app and then go back in to like stop the ad and then go back because I will not sit through the ad. I will not do it. Um But that's just because I'm cheap. Um and didn't want to pay for Totally fair. You know, anything else.

Peter
36:10
Totally fair. I mean there's times like that in my life where I was the same. I use Macro Factor. I like Macro Factor and the company behind it because it is a very science-based sort of thing. And so I do, I do like that. Um it's also really good at finding things or coming up with pretty good estimates. You know, a lot of these we'll talk about, they'll all make the claim that, oh, take a picture and And it'll figure it out. And I don't know how well I believe that, but I do think that the AI one in macro factor is pretty good because it doesn't just let you take a picture. It takes a picture and then you have to describe what's in it. And then it'll pop up and it'll give you a list. It's like, okay, this part, this part, this part, this part, and then you can say that looks good, and then you can log it. Um I do. I like Micro Factor, but it's a little pricey. I think there isn't a free version. Yeah. It's like $80 or $90 a year. So

Aubrey
37:06
Yeah, I went into it to kind of like get started, um, to see if there was like a free free version or anything. um like that and it like you have to put in a lot of information at first which is kind of like a good sign 'cause then 'cause then you know it's like using all that, which I thought was cool.

Peter
37:24
So And literally what it does is every Monday it a da it changes your program You have to check in. Oh wow. And you've logged and you've logged your weight and it's looked at your calories and it'll ask you, hey, w if there are any days that it thinks were incomplete days, it'll be like were these incomplete? And you can either say yes or you can say no, that really was what I had And then it'll use that to adjust your your targets for the next week and stuff.

Aubrey
37:47
Oh wow. Yeah, that's cool. Yeah, I chronometers like I mean it's just relatively simple. Like I put in how what my goal was about how many pounds a week, like how aggressive do I want to go? Um I do log my weight Every day like I wake up I go to the bathroom and then I weigh myself and then I just slog it every day. Um so I can get a nice consistent trend. Um and that's the other thing that's hard about being on a cut as a woman. It's so much harder to like lose weight consistently. Like the number is just like not it's just like not great. The number is just never gonna be that great. Because one day it'll just like go up and it's just because you're bloated and it's just cause you're about to be on your period or whatever. And then that's really annoying. So I do have to keep that in mind. But um it's a relatively easy um app to use which is nice and I can create like recipes for the meal preps that we use and then I can like separate the recipe and into a certain amount of servings then I can just log one serving of whatever the meal prep is that I had which is nice because hey Ninda I do a lot of meal preps. Um, so that's really nice. Um, or you can even say like how many grams of that recipe you had or whatever. Um, so that's nice too. Right. Um, so yeah, we'll see. I mean I'm only like Yeah, like a week and five, six days or whatever into consistently tracking everything. So I don't have any crazy trends yet at the moment, but I'm excited because I've I'm I've always been really into health and fitness and now I'm kind of honing it in a little bit a little bit more. Um so yeah, good stuff.

Peter
39:32
Very good. Very good.

Aubrey
39:34
Yeah, yeah. Do you have anything else? Any other tracking you wanted to mention?

Peter
39:38
I don't think so.

Aubrey
39:39
Nice. Do you have any medical fact for us this week? I don't have an Astro Fact.

Peter
39:44
I forgot. So No, you're good. Just a really quick one. Again, looking at the benefits of speaking about kind of tr exercise and stuff. Um there was a number of uh a pooled analysis of ten different studies that were looking at uh activity tracking between the ages of 18 to 85 for a number of years, some of the studies up to almost 20 years. And interestingly they found that um if you do resistance training and cardiovascular training, you're you have a 40% lower risk of all-cause mortality. Just across the board.

Aubrey
40:29
Whoa.

Peter
40:30
All cause more tension. And it was only like 60 minutes of lifting a week, and I don't know if they put a number on the cardio, but it wasn't that much. And the um the really interesting one in this was that doing both of those had a 28% reduction in cancer-specific mortality.

Aubrey
40:52
Wow.

Peter
40:53
So that's crazy. Exercise protects you from cancer too.

Aubrey
40:57
Yeah, it really does. It's really the magical, the magical cure.

Peter
41:02
Yeah. And interestingly Um when it came to the cancer protection, cardio had zero benefit. Resistance training had about a twenty percent benefit, and the combination had the 30% benefit. But cardio alone didn't offer any benefits. So there's something synergistic that's happening with resistance training and cardio.

Aubrey
41:26
And cardio. Interesting. Very good. All right. Well, we appreciate everyone for for listening. We'll be back in a few weeks with another topic. And we'll see you guys next time.

Peter
41:37
Bye. Oh the thing is that we're going to do that.