{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":29.645,"endTime":35.006,"body":"so i feel like each time we"},{"speaker":"[aaron_straker]","startTime":29.645,"endTime":35.006,"body":"go to record the podcast i'm thinking okay"},{"speaker":"[aaron_straker]","startTime":35.186,"endTime":39.033,"body":"it's time for me to do a"},{"speaker":"[aaron_straker]","startTime":35.186,"endTime":39.033,"body":"new intro because every single episode has the"},{"speaker":"[aaron_straker]","startTime":39.093,"endTime":40.535,"body":"exact same intro but"},{"speaker":"[bryan_boorstein]","startTime":40.532,"endTime":40.712,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":40.555,"endTime":44.201,"body":"the thing that's funny is like looking"},{"speaker":"[aaron_straker]","startTime":40.555,"endTime":44.201,"body":"back on it when we were first starting"},{"speaker":"[aaron_straker]","startTime":44.241,"endTime":48.689,"body":"the podcast like i was so petrified"},{"speaker":"[aaron_straker]","startTime":44.241,"endTime":48.689,"body":"on what do i say to start so"},{"speaker":"[aaron_straker]","startTime":48.769,"endTime":52.215,"body":"i finally gotten rhythm with something and"},{"speaker":"[aaron_straker]","startTime":48.769,"endTime":52.215,"body":"then i've been really scared to break away"},{"speaker":"[aaron_straker]","startTime":52.295,"endTime":53.757000000000005,"body":"from it so eventually"},{"speaker":"[bryan_boorstein]","startTime":53.412,"endTime":54.035,"body":"don't break away"},{"speaker":"[aaron_straker]","startTime":54.458,"endTime":54.799,"body":"i will"},{"speaker":"[bryan_boorstein]","startTime":54.818,"endTime":54.979,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":54.899,"endTime":55.841,"body":"i will have something"},{"speaker":"[bryan_boorstein]","startTime":55.802,"endTime":56.066,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":55.900999999999996,"endTime":60.073,"body":"maybe else that i'll sprinkle in but"},{"speaker":"[aaron_straker]","startTime":55.900999999999996,"endTime":60.073,"body":"for now we'll keep it the same so"},{"speaker":"[aaron_straker]","startTime":60.213,"endTime":60.735,"body":"to officially"},{"speaker":"[bryan_boorstein]","startTime":60.672,"endTime":60.856,"body":"ou know"},{"speaker":"[aaron_straker]","startTime":60.835,"endTime":60.995,"body":"open"},{"speaker":"[bryan_boorstein]","startTime":60.917,"endTime":61.06,"body":"what"},{"speaker":"[aaron_straker]","startTime":61.055,"endTime":61.817,"body":"the podcast"},{"speaker":"[bryan_boorstein]","startTime":62.443,"endTime":66.257,"body":"yeah sorry i was just going to"},{"speaker":"[bryan_boorstein]","startTime":62.443,"endTime":66.257,"body":"say it's really funny the way steve hall"},{"speaker":"[bryan_boorstein]","startTime":66.297,"endTime":69.545,"body":"and pascal do it because they like"},{"speaker":"[bryan_boorstein]","startTime":66.297,"endTime":69.545,"body":"alternate who introduces it some days and you"},{"speaker":"[bryan_boorstein]","startTime":69.625,"endTime":71.72999999999999,"body":"never know it's coming it's actually really"},{"speaker":"[bryan_boorstein]","startTime":69.625,"endTime":71.72999999999999,"body":"funny"},{"speaker":"[aaron_straker]","startTime":72.18,"endTime":74.32300000000001,"body":"well maybe we'll spring that on you"},{"speaker":"[aaron_straker]","startTime":72.18,"endTime":74.32300000000001,"body":"sometimes"},{"speaker":"[bryan_boorstein]","startTime":74.782,"endTime":76.47200000000001,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":76.767,"endTime":76.908,"body":"but i"},{"speaker":"[bryan_boorstein]","startTime":76.922,"endTime":78.27199999999999,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":76.94800000000001,"endTime":78.59,"body":"won't do it on the spot so"},{"speaker":"[aaron_straker]","startTime":76.94800000000001,"endTime":78.59,"body":"here we go"},{"speaker":"[bryan_boorstein]","startTime":78.90299999999999,"endTime":79.04599999999999,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":79.732,"endTime":84.801,"body":"let's up guys happy tuesday welcome back"},{"speaker":"[aaron_straker]","startTime":79.732,"endTime":84.801,"body":"to another episode of eight train prosper today"},{"speaker":"[aaron_straker]","startTime":84.941,"endTime":88.767,"body":"is going to be part two of"},{"speaker":"[aaron_straker]","startTime":84.941,"endTime":88.767,"body":"our august q and even though it is"},{"speaker":"[aaron_straker]","startTime":88.86699999999999,"endTime":93.255,"body":"now officially september and then what we're"},{"speaker":"[aaron_straker]","startTime":88.86699999999999,"endTime":93.255,"body":"going to do is explode one of the"},{"speaker":"[aaron_straker]","startTime":93.315,"endTime":97.602,"body":"questions from last week which is a"},{"speaker":"[aaron_straker]","startTime":93.315,"endTime":97.602,"body":"little bit of sit looking back on our"},{"speaker":"[aaron_straker]","startTime":97.742,"endTime":102.049,"body":"training careers and if there are things"},{"speaker":"[aaron_straker]","startTime":97.742,"endTime":102.049,"body":"that we would like to change or wish"},{"speaker":"[aaron_straker]","startTime":102.13,"endTime":105.435,"body":"we would have approached differently which we'll"},{"speaker":"[aaron_straker]","startTime":102.13,"endTime":105.435,"body":"have a little bit more and put on"},{"speaker":"[aaron_straker]","startTime":105.836,"endTime":110.368,"body":"before we dive into these questions as"},{"speaker":"[aaron_straker]","startTime":105.836,"endTime":110.368,"body":"always we will cover some brief up dates"},{"speaker":"[aaron_straker]","startTime":110.428,"endTime":112.797,"body":"with ourself brian would you like to"},{"speaker":"[aaron_straker]","startTime":110.428,"endTime":112.797,"body":"start us off"},{"speaker":"[bryan_boorstein]","startTime":114.593,"endTime":117.057,"body":"yeah well today it finally happened"},{"speaker":"[aaron_straker]","startTime":118.118,"endTime":118.319,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":118.139,"endTime":121.624,"body":"i slept in and missed our beginning"},{"speaker":"[bryan_boorstein]","startTime":118.139,"endTime":121.624,"body":"of our podcast so i feel like"},{"speaker":"[aaron_straker]","startTime":121.63,"endTime":121.892,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":121.644,"endTime":125.491,"body":"the listeners need to know this that"},{"speaker":"[bryan_boorstein]","startTime":121.644,"endTime":125.491,"body":"right now i'm nineteen minutes late to"},{"speaker":"[aaron_straker]","startTime":125.59,"endTime":126.43,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":125.591,"endTime":126.972,"body":"our pa cast and we're"},{"speaker":"[aaron_straker]","startTime":126.88,"endTime":127.247,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":127.012,"endTime":129.79500000000002,"body":"just starting so biggest apologies"},{"speaker":"[aaron_straker]","startTime":129.82,"endTime":130.62099999999998,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":129.85500000000002,"endTime":134.079,"body":"to erin for having to sit there"},{"speaker":"[bryan_boorstein]","startTime":129.85500000000002,"endTime":134.079,"body":"for nineteen minutes without me i think a"},{"speaker":"[bryan_boorstein]","startTime":134.159,"endTime":134.719,"body":"combination"},{"speaker":"[aaron_straker]","startTime":134.549,"endTime":134.72899999999998,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":134.81900000000002,"endTime":139.926,"body":"of labor day yesterday and then those"},{"speaker":"[bryan_boorstein]","startTime":134.81900000000002,"endTime":139.926,"body":"have you been following my my sleeping breathing"},{"speaker":"[aaron_straker]","startTime":139.93,"endTime":140.62,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":140.046,"endTime":144.19299999999998,"body":"journey i was just sleeping like a"},{"speaker":"[bryan_boorstein]","startTime":140.046,"endTime":144.19299999999998,"body":"baby you know taking in all that oxygen"},{"speaker":"[bryan_boorstein]","startTime":144.273,"endTime":150.083,"body":"and m and just didn't wake up"},{"speaker":"[bryan_boorstein]","startTime":144.273,"endTime":150.083,"body":"so not dead just very well oxygen oxygenated"},{"speaker":"[bryan_boorstein]","startTime":150.144,"endTime":157.712,"body":"today but no to to to get"},{"speaker":"[bryan_boorstein]","startTime":150.144,"endTime":157.712,"body":"back on track with reality here i did"},{"speaker":"[bryan_boorstein]","startTime":157.792,"endTime":164.343,"body":"make a post yesterday on instagram about"},{"speaker":"[bryan_boorstein]","startTime":157.792,"endTime":164.343,"body":"my my last or i guess my first"},{"speaker":"[bryan_boorstein]","startTime":164.403,"endTime":169.291,"body":"three weeks of my kind of breathing"},{"speaker":"[bryan_boorstein]","startTime":164.403,"endTime":169.291,"body":"journey here with with my nasal breathing focus"},{"speaker":"[bryan_boorstein]","startTime":169.492,"endTime":173.599,"body":"and the breath strips on my nose"},{"speaker":"[bryan_boorstein]","startTime":169.492,"endTime":173.599,"body":"i showed up here to the podcast forgot"},{"speaker":"[bryan_boorstein]","startTime":173.659,"endTime":176.263,"body":"to take my breed strip off and"},{"speaker":"[bryan_boorstein]","startTime":173.659,"endTime":176.263,"body":"aaron was like what is that on your"},{"speaker":"[bryan_boorstein]","startTime":176.343,"endTime":181.271,"body":"nose and so we had a little"},{"speaker":"[bryan_boorstein]","startTime":176.343,"endTime":181.271,"body":"small off air discussion about that but so"},{"speaker":"[bryan_boorstein]","startTime":181.612,"endTime":187.181,"body":"i'm now about three weeks in to"},{"speaker":"[bryan_boorstein]","startTime":181.612,"endTime":187.181,"body":"my to my mouth taping adventure at night"},{"speaker":"[bryan_boorstein]","startTime":188.023,"endTime":193.251,"body":"and to nasal breathing during bike rides"},{"speaker":"[bryan_boorstein]","startTime":188.023,"endTime":193.251,"body":"and walking and cardio and all these things"},{"speaker":"[bryan_boorstein]","startTime":194.192,"endTime":199.681,"body":"um really enjoying the process giving me"},{"speaker":"[bryan_boorstein]","startTime":194.192,"endTime":199.681,"body":"something to really focus on now in my"},{"speaker":"[bryan_boorstein]","startTime":199.861,"endTime":204.95,"body":"forty first year of life so some"},{"speaker":"[bryan_boorstein]","startTime":199.861,"endTime":204.95,"body":"people buy fancy cars i decide to take"},{"speaker":"[bryan_boorstein]","startTime":204.99,"endTime":209.457,"body":"my mouth and start breathing through knows"},{"speaker":"[bryan_boorstein]","startTime":204.99,"endTime":209.457,"body":"so to each their own you know but"},{"speaker":"[bryan_boorstein]","startTime":209.557,"endTime":214.045,"body":"but over all like like just to"},{"speaker":"[bryan_boorstein]","startTime":209.557,"endTime":214.045,"body":"be completely real it it has been an"},{"speaker":"[bryan_boorstein]","startTime":214.125,"endTime":219.153,"body":"incredible three weeks of doing this and"},{"speaker":"[bryan_boorstein]","startTime":214.125,"endTime":219.153,"body":"i feel nothing but but positive from it"},{"speaker":"[bryan_boorstein]","startTime":219.253,"endTime":222.897,"body":"the the first four days as i"},{"speaker":"[bryan_boorstein]","startTime":219.253,"endTime":222.897,"body":"reference to my post were definitely rough like"},{"speaker":"[bryan_boorstein]","startTime":222.957,"endTime":228.413,"body":"trying to re train my body to"},{"speaker":"[bryan_boorstein]","startTime":222.957,"endTime":228.413,"body":"breathe in a different manner created some pretty"},{"speaker":"[bryan_boorstein]","startTime":228.473,"endTime":234.743,"body":"poor sleep the first few nights but"},{"speaker":"[bryan_boorstein]","startTime":228.473,"endTime":234.743,"body":"since then it's been pretty pretty amazing when"},{"speaker":"[bryan_boorstein]","startTime":234.783,"endTime":240.493,"body":"looking at the stats like i dropped"},{"speaker":"[bryan_boorstein]","startTime":234.783,"endTime":240.493,"body":"in my post yesterday you know main profound"},{"speaker":"[bryan_boorstein]","startTime":240.613,"endTime":244.6,"body":"ones i think are that sleep is"},{"speaker":"[bryan_boorstein]","startTime":240.613,"endTime":244.6,"body":"up an extra half hour average per night"},{"speaker":"[bryan_boorstein]","startTime":244.78,"endTime":249.167,"body":"over the last three weeks and my"},{"speaker":"[bryan_boorstein]","startTime":244.78,"endTime":249.167,"body":"wake ups in the night are down to"},{"speaker":"[bryan_boorstein]","startTime":249.207,"endTime":252.032,"body":"about half of what they were so"},{"speaker":"[bryan_boorstein]","startTime":249.207,"endTime":252.032,"body":"they were like two to three or four"},{"speaker":"[bryan_boorstein]","startTime":252.132,"endTime":258.022,"body":"times and now i'm down to one"},{"speaker":"[bryan_boorstein]","startTime":252.132,"endTime":258.022,"body":"or two times very consistently so super positive"},{"speaker":"[bryan_boorstein]","startTime":258.082,"endTime":263.27099999999996,"body":"in the first three weeks i also"},{"speaker":"[bryan_boorstein]","startTime":258.082,"endTime":263.27099999999996,"body":"dropped last week that i've been doing these"},{"speaker":"[bryan_boorstein]","startTime":263.351,"endTime":268.698,"body":"nasal only bike rides and i think"},{"speaker":"[bryan_boorstein]","startTime":263.351,"endTime":268.698,"body":"at the time i mentioned even just last"},{"speaker":"[bryan_boorstein]","startTime":268.799,"endTime":274.457,"body":"week that i had hit an average"},{"speaker":"[bryan_boorstein]","startTime":268.799,"endTime":274.457,"body":"of mid thigh one thirties on my heart"},{"speaker":"[bryan_boorstein]","startTime":274.53700000000003,"endTime":278.644,"body":"rate and then i touched mid one"},{"speaker":"[bryan_boorstein]","startTime":274.53700000000003,"endTime":278.644,"body":"forties just briefly and i couldn't hang out"},{"speaker":"[bryan_boorstein]","startTime":278.704,"endTime":282.911,"body":"there because it was too strenuous well"},{"speaker":"[bryan_boorstein]","startTime":278.704,"endTime":282.911,"body":"then two days ago i did another ride"},{"speaker":"[bryan_boorstein]","startTime":282.951,"endTime":288.119,"body":"and i maintained my average was one"},{"speaker":"[bryan_boorstein]","startTime":282.951,"endTime":288.119,"body":"forty seven beats per minute and i touched"},{"speaker":"[bryan_boorstein]","startTime":288.24,"endTime":293.308,"body":"one fifty six so it's it's just"},{"speaker":"[bryan_boorstein]","startTime":288.24,"endTime":293.308,"body":"insane to me how quickly all of these"},{"speaker":"[bryan_boorstein]","startTime":293.368,"endTime":302.91,"body":"adaptations are happening on it makes the"},{"speaker":"[bryan_boorstein]","startTime":293.368,"endTime":302.91,"body":"process super rewarding interesting and invigorating to be"},{"speaker":"[bryan_boorstein]","startTime":302.97,"endTime":305.999,"body":"able to see progress so rapidly so"},{"speaker":"[bryan_boorstein]","startTime":302.97,"endTime":305.999,"body":"that's my first update"},{"speaker":"[aaron_straker]","startTime":306.8,"endTime":311.167,"body":"i guess i will jump into my"},{"speaker":"[aaron_straker]","startTime":306.8,"endTime":311.167,"body":"first update is that since you have been"},{"speaker":"[aaron_straker]","startTime":311.207,"endTime":315.515,"body":"doing this it has intrigued me to"},{"speaker":"[aaron_straker]","startTime":311.207,"endTime":315.515,"body":"so while i cannot get access to any"},{"speaker":"[aaron_straker]","startTime":315.755,"endTime":317.838,"body":"of the correct type of tape here"},{"speaker":"[aaron_straker]","startTime":315.755,"endTime":317.838,"body":"to do it"},{"speaker":"[bryan_boorstein]","startTime":318.002,"endTime":319.172,"body":"uh huh"},{"speaker":"[aaron_straker]","startTime":319.181,"endTime":322.767,"body":"since i do have a pretty substantial"},{"speaker":"[aaron_straker]","startTime":319.181,"endTime":322.767,"body":"mustache i don't want to be pulling duck"},{"speaker":"[aaron_straker]","startTime":322.847,"endTime":323.067,"body":"tape"},{"speaker":"[bryan_boorstein]","startTime":323.252,"endTime":324.572,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":323.949,"endTime":325.291,"body":"off of it m"},{"speaker":"[bryan_boorstein]","startTime":325.292,"endTime":325.796,"body":"uh"},{"speaker":"[aaron_straker]","startTime":325.892,"endTime":328.697,"body":"but i am leaving and we'll be"},{"speaker":"[aaron_straker]","startTime":325.892,"endTime":328.697,"body":"back in the states and i mean by"},{"speaker":"[aaron_straker]","startTime":328.757,"endTime":332.884,"body":"the time this episode drops like ten"},{"speaker":"[aaron_straker]","startTime":328.757,"endTime":332.884,"body":"days after that so that is already in"},{"speaker":"[aaron_straker]","startTime":332.904,"endTime":336.49,"body":"the amazon car but what i did"},{"speaker":"[aaron_straker]","startTime":332.904,"endTime":336.49,"body":"start doing is on my post so i've"},{"speaker":"[aaron_straker]","startTime":336.53,"endTime":342.339,"body":"been incorporating more on my upper body"},{"speaker":"[aaron_straker]","startTime":336.53,"endTime":342.339,"body":"days ten minutes of the stair climber post"},{"speaker":"[aaron_straker]","startTime":342.54,"endTime":346.747,"body":"ning the reason i like that is"},{"speaker":"[aaron_straker]","startTime":342.54,"endTime":346.747,"body":"it's just like harder it's more of an"},{"speaker":"[aaron_straker]","startTime":346.847,"endTime":350.914,"body":"effort than just like walking on the"},{"speaker":"[aaron_straker]","startTime":346.847,"endTime":350.914,"body":"tread mill and i've been wanting to spend"},{"speaker":"[aaron_straker]","startTime":350.954,"endTime":352.937,"body":"a little bit more time nearing"},{"speaker":"[bryan_boorstein]","startTime":352.802,"endTime":352.942,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":352.977,"endTime":357.384,"body":"that like zone too one thirty is"},{"speaker":"[aaron_straker]","startTime":352.977,"endTime":357.384,"body":"one fort's heart rate but it's just really"},{"speaker":"[aaron_straker]","startTime":357.404,"endTime":361.992,"body":"hard to do on an incline tread"},{"speaker":"[aaron_straker]","startTime":357.404,"endTime":361.992,"body":"mill but it's very easy to do on"},{"speaker":"[aaron_straker]","startTime":362.092,"endTime":366.841,"body":"the stair master stair climber so i"},{"speaker":"[aaron_straker]","startTime":362.092,"endTime":366.841,"body":"have been doing that and then have been"},{"speaker":"[aaron_straker]","startTime":366.901,"endTime":375.67,"body":"able to do it twice successfully nasal"},{"speaker":"[aaron_straker]","startTime":366.901,"endTime":375.67,"body":"breathing only i know like what setting i"},{"speaker":"[aaron_straker]","startTime":375.71,"endTime":379.614,"body":"need to be so i'm only on"},{"speaker":"[aaron_straker]","startTime":375.71,"endTime":379.614,"body":"level three but level three nose nose breathing"},{"speaker":"[aaron_straker]","startTime":379.634,"endTime":383.278,"body":"will keep me in like mid one"},{"speaker":"[aaron_straker]","startTime":379.634,"endTime":383.278,"body":"forties range heart rate"},{"speaker":"[bryan_boorstein]","startTime":384.322,"endTime":386.369,"body":"that's awesome that you can do that"},{"speaker":"[bryan_boorstein]","startTime":384.322,"endTime":386.369,"body":"already immediately"},{"speaker":"[aaron_straker]","startTime":386.08,"endTime":391.169,"body":"the first one was really really challenging"},{"speaker":"[aaron_straker]","startTime":386.08,"endTime":391.169,"body":"like i had to like the thing that"},{"speaker":"[aaron_straker]","startTime":391.269,"endTime":394.895,"body":"kind of i kind of don't like"},{"speaker":"[aaron_straker]","startTime":391.269,"endTime":394.895,"body":"about it is cardio just used to be"},{"speaker":"[aaron_straker]","startTime":394.955,"endTime":397.219,"body":"like mindless right i could just like"},{"speaker":"[bryan_boorstein]","startTime":397.513,"endTime":397.675,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":397.7,"endTime":401.045,"body":"listen to a podcast through like scroll"},{"speaker":"[aaron_straker]","startTime":397.7,"endTime":401.045,"body":"on my phone and get it done but"},{"speaker":"[aaron_straker]","startTime":401.125,"endTime":405.312,"body":"now i need to stay concentrated on"},{"speaker":"[aaron_straker]","startTime":401.125,"endTime":405.312,"body":"my breath rate or else like it falls"},{"speaker":"[aaron_straker]","startTime":405.352,"endTime":410.321,"body":"apart really quickly but once you do"},{"speaker":"[aaron_straker]","startTime":405.352,"endTime":410.321,"body":"what's been really cool like i ave notice"},{"speaker":"[aaron_straker]","startTime":410.361,"endTime":412.845,"body":"what i'll generally do is like i'll"},{"speaker":"[aaron_straker]","startTime":410.361,"endTime":412.845,"body":"just get my heart rate up a little"},{"speaker":"[aaron_straker]","startTime":412.905,"endTime":415.549,"body":"bit maybe i'll go to level four"},{"speaker":"[aaron_straker]","startTime":412.905,"endTime":415.549,"body":"or five that ill put my heart rate"},{"speaker":"[aaron_straker]","startTime":415.609,"endTime":419.336,"body":"up like into the one fifties and"},{"speaker":"[aaron_straker]","startTime":415.609,"endTime":419.336,"body":"then i scale it back down and start"},{"speaker":"[aaron_straker]","startTime":419.376,"endTime":423.383,"body":"the process of like the nose breathing"},{"speaker":"[aaron_straker]","startTime":419.376,"endTime":423.383,"body":"just like once i can get into my"},{"speaker":"[aaron_straker]","startTime":423.603,"endTime":427.21,"body":"rhythm and kind of catch my breath"},{"speaker":"[aaron_straker]","startTime":423.603,"endTime":427.21,"body":"and i'm not like in that panic mode"},{"speaker":"[aaron_straker]","startTime":427.25,"endTime":433.234,"body":"anymore my heart rate will drop down"},{"speaker":"[aaron_straker]","startTime":427.25,"endTime":433.234,"body":"like a noticeable like six seven once i'm"},{"speaker":"[aaron_straker]","startTime":433.275,"endTime":433.737,"body":"like in that"},{"speaker":"[bryan_boorstein]","startTime":433.783,"endTime":433.927,"body":"yep"},{"speaker":"[aaron_straker]","startTime":433.878,"endTime":435.265,"body":"flow and that's pretty cool"},{"speaker":"[bryan_boorstein]","startTime":436.662,"endTime":440.969,"body":"yeah it's it's really rewarding right it's"},{"speaker":"[bryan_boorstein]","startTime":436.662,"endTime":440.969,"body":"just like i actually am really surprised in"},{"speaker":"[bryan_boorstein]","startTime":441.21,"endTime":444.375,"body":"an amazed that you have been able"},{"speaker":"[bryan_boorstein]","startTime":441.21,"endTime":444.375,"body":"to just in your first week of doing"},{"speaker":"[bryan_boorstein]","startTime":444.435,"endTime":447.561,"body":"it hit the like mid one forties"},{"speaker":"[bryan_boorstein]","startTime":444.435,"endTime":447.561,"body":"even low one fifties briefly"},{"speaker":"[aaron_straker]","startTime":448.22,"endTime":451.664,"body":"i think it's more so just how"},{"speaker":"[aaron_straker]","startTime":448.22,"endTime":451.664,"body":"i'm not in good shape as opposed to"},{"speaker":"[aaron_straker]","startTime":451.764,"endTime":452.305,"body":"anything else"},{"speaker":"[bryan_boorstein]","startTime":453.672,"endTime":456.677,"body":"right but you still have to you"},{"speaker":"[bryan_boorstein]","startTime":453.672,"endTime":456.677,"body":"still have to breathe it in like through"},{"speaker":"[bryan_boorstein]","startTime":457.338,"endTime":461.585,"body":"the more efficient route through the nose"},{"speaker":"[bryan_boorstein]","startTime":457.338,"endTime":461.585,"body":"you have to process that oxygen and get"},{"speaker":"[bryan_boorstein]","startTime":461.645,"endTime":464.43,"body":"it to kind of oxygen ate your"},{"speaker":"[bryan_boorstein]","startTime":461.645,"endTime":464.43,"body":"body"},{"speaker":"[aaron_straker]","startTime":464.392,"endTime":464.556,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":464.57,"endTime":469.899,"body":"so yeah that's amazing like i reference"},{"speaker":"[bryan_boorstein]","startTime":464.57,"endTime":469.899,"body":"in my post that nine months ago i"},{"speaker":"[bryan_boorstein]","startTime":469.999,"endTime":474.587,"body":"started just walking nasal breathing which i"},{"speaker":"[bryan_boorstein]","startTime":469.999,"endTime":474.587,"body":"had talked about on the podcast and my"},{"speaker":"[bryan_boorstein]","startTime":474.627,"endTime":478.235,"body":"heart rate was ninety beats per minute"},{"speaker":"[bryan_boorstein]","startTime":474.627,"endTime":478.235,"body":"or something and it was even hard for"},{"speaker":"[bryan_boorstein]","startTime":478.275,"endTime":481.848,"body":"me to do that at first and"},{"speaker":"[bryan_boorstein]","startTime":478.275,"endTime":481.848,"body":"then when i started biking three weeks ago"},{"speaker":"[bryan_boorstein]","startTime":481.989,"endTime":486.545,"body":"doing it one ten or one fifteen"},{"speaker":"[bryan_boorstein]","startTime":481.989,"endTime":486.545,"body":"heart rate was challenging i couldn't even really"},{"speaker":"[bryan_boorstein]","startTime":486.585,"endTime":489.988,"body":"get into the one twenties and so"},{"speaker":"[bryan_boorstein]","startTime":486.585,"endTime":489.988,"body":"it's cool to be able to see that"},{"speaker":"[bryan_boorstein]","startTime":490.008,"endTime":493.531,"body":"you're probably breathing more efficiently than me"},{"speaker":"[bryan_boorstein]","startTime":490.008,"endTime":493.531,"body":"just from a baseline level"},{"speaker":"[aaron_straker]","startTime":494.09,"endTime":496.563,"body":"potentially you know what"},{"speaker":"[bryan_boorstein]","startTime":496.504,"endTime":496.625,"body":"cool"},{"speaker":"[aaron_straker]","startTime":496.603,"endTime":497.025,"body":"else you got"},{"speaker":"[bryan_boorstein]","startTime":498.392,"endTime":500.856,"body":"okay cool so i do have a"},{"speaker":"[bryan_boorstein]","startTime":498.392,"endTime":500.856,"body":"really big training update"},{"speaker":"[aaron_straker]","startTime":500.62,"endTime":500.822,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":500.916,"endTime":506.966,"body":"for myself but before i get into"},{"speaker":"[bryan_boorstein]","startTime":500.916,"endTime":506.966,"body":"that big update for paragon so we are"},{"speaker":"[bryan_boorstein]","startTime":507.207,"endTime":511.394,"body":"officially i kind of hinted at this"},{"speaker":"[bryan_boorstein]","startTime":507.207,"endTime":511.394,"body":"last but we are officially getting to a"},{"speaker":"[bryan_boorstein]","startTime":511.614,"endTime":517.223,"body":"new app starting september twelfth so today"},{"speaker":"[bryan_boorstein]","startTime":511.614,"endTime":517.223,"body":"september sixth as we record this it will"},{"speaker":"[bryan_boorstein]","startTime":517.244,"endTime":521.971,"body":"come out on the thirteenth which means"},{"speaker":"[bryan_boorstein]","startTime":517.244,"endTime":521.971,"body":"our new app will be out there on"},{"speaker":"[bryan_boorstein]","startTime":522.212,"endTime":527.5409999999999,"body":"in use everyone will be transferred over"},{"speaker":"[bryan_boorstein]","startTime":522.212,"endTime":527.5409999999999,"body":"there in fact the reason i couldn't talk"},{"speaker":"[bryan_boorstein]","startTime":527.601,"endTime":531.948,"body":"about it last week is because today"},{"speaker":"[bryan_boorstein]","startTime":527.601,"endTime":531.948,"body":"nine six is the day that we're making"},{"speaker":"[bryan_boorstein]","startTime":531.988,"endTime":537.197,"body":"the like broad sweeping announcement the world"},{"speaker":"[bryan_boorstein]","startTime":531.988,"endTime":537.197,"body":"but i didn't want this episode to come"},{"speaker":"[bryan_boorstein]","startTime":537.397,"endTime":541.925,"body":"out at five a m before laurie"},{"speaker":"[bryan_boorstein]","startTime":537.397,"endTime":541.925,"body":"had a chance to announce this to the"},{"speaker":"[bryan_boorstein]","startTime":541.985,"endTime":546.733,"body":"world a few hours later so we"},{"speaker":"[bryan_boorstein]","startTime":541.985,"endTime":546.733,"body":"are going to be changing to called train"},{"speaker":"[bryan_boorstein]","startTime":546.793,"endTime":554.606,"body":"heroic which is significantly better than wadify"},{"speaker":"[bryan_boorstein]","startTime":546.793,"endTime":554.606,"body":"in the beginning when we first started wadify"},{"speaker":"[bryan_boorstein]","startTime":554.846,"endTime":558.192,"body":"it was the apt to use i"},{"speaker":"[bryan_boorstein]","startTime":554.846,"endTime":558.192,"body":"mean it was two thousand eight teen we"},{"speaker":"[bryan_boorstein]","startTime":558.292,"endTime":563.583,"body":"were coming from a cross fit background"},{"speaker":"[bryan_boorstein]","startTime":558.292,"endTime":563.583,"body":"fisher you now obviously was using modify along"},{"speaker":"[bryan_boorstein]","startTime":563.623,"endTime":571.014,"body":"with street parking and a number of"},{"speaker":"[bryan_boorstein]","startTime":563.623,"endTime":571.014,"body":"other big programs and since that time between"},{"speaker":"[bryan_boorstein]","startTime":571.074,"endTime":575.682,"body":"fisher and street parking we're actually the"},{"speaker":"[bryan_boorstein]","startTime":571.074,"endTime":575.682,"body":"third of them to leave watified so we"},{"speaker":"[bryan_boorstein]","startTime":575.922,"endTime":579.548,"body":"hung on as long as we could"},{"speaker":"[bryan_boorstein]","startTime":575.922,"endTime":579.548,"body":"but it just lacked a number of features"},{"speaker":"[bryan_boorstein]","startTime":579.628,"endTime":584.474,"body":"that we wanted and needed end o"},{"speaker":"[bryan_boorstein]","startTime":579.628,"endTime":584.474,"body":"within train heroic there's a few features that"},{"speaker":"[bryan_boorstein]","startTime":584.514,"endTime":589.419,"body":"we really really like such as one"},{"speaker":"[bryan_boorstein]","startTime":584.514,"endTime":589.419,"body":"is that you can swap exercises which is"},{"speaker":"[bryan_boorstein]","startTime":589.839,"endTime":595.827,"body":"super cool so if you're say that"},{"speaker":"[bryan_boorstein]","startTime":589.839,"endTime":595.827,"body":"we program like our physique program is both"},{"speaker":"[bryan_boorstein]","startTime":595.967,"endTime":600.374,"body":"for a home gym and a commercial"},{"speaker":"[bryan_boorstein]","startTime":595.967,"endTime":600.374,"body":"gym so we have to choose a movement"},{"speaker":"[bryan_boorstein]","startTime":600.414,"endTime":604.02,"body":"that's the featured movement right and so"},{"speaker":"[bryan_boorstein]","startTime":600.414,"endTime":604.02,"body":"we went back and forth with this whole"},{"speaker":"[bryan_boorstein]","startTime":604.06,"endTime":607.887,"body":"idea of like do we choose the"},{"speaker":"[bryan_boorstein]","startTime":604.06,"endTime":607.887,"body":"movement that is most accessible meaning that you"},{"speaker":"[bryan_boorstein]","startTime":607.927,"endTime":611.072,"body":"know i say say the say the"},{"speaker":"[bryan_boorstein]","startTime":607.927,"endTime":611.072,"body":"option is some sort of row do we"},{"speaker":"[bryan_boorstein]","startTime":611.152,"endTime":616.1,"body":"choose the movement that's like a prone"},{"speaker":"[bryan_boorstein]","startTime":611.152,"endTime":616.1,"body":"dumbbell row because everybody can do it or"},{"speaker":"[bryan_boorstein]","startTime":616.16,"endTime":619.746,"body":"do we choose them movement that is"},{"speaker":"[bryan_boorstein]","startTime":616.16,"endTime":619.746,"body":"most optimal for that situation which may be"},{"speaker":"[bryan_boorstein]","startTime":619.927,"endTime":624.414,"body":"a chest supported t barrow or like"},{"speaker":"[bryan_boorstein]","startTime":619.927,"endTime":624.414,"body":"a chest supported hammer strength row or something"},{"speaker":"[bryan_boorstein]","startTime":624.434,"endTime":628.721,"body":"along those lines but either way like"},{"speaker":"[bryan_boorstein]","startTime":624.434,"endTime":628.721,"body":"if we're choosing the one that's most accessible"},{"speaker":"[bryan_boorstein]","startTime":628.962,"endTime":631.786,"body":"then the people that are in a"},{"speaker":"[bryan_boorstein]","startTime":628.962,"endTime":631.786,"body":"commercial gym are like well why am i"},{"speaker":"[bryan_boorstein]","startTime":631.867,"endTime":639.039,"body":"being told to do dumbbell row when"},{"speaker":"[bryan_boorstein]","startTime":631.867,"endTime":639.039,"body":"there's a tbarow here and alternatively the people"},{"speaker":"[bryan_boorstein]","startTime":639.159,"endTime":642.424,"body":"at home would be like well why"},{"speaker":"[bryan_boorstein]","startTime":639.159,"endTime":642.424,"body":"are you telling me a chessported tbarrow when"},{"speaker":"[bryan_boorstein]","startTime":642.584,"endTime":648.534,"body":"all i have is barbels and dumb"},{"speaker":"[bryan_boorstein]","startTime":642.584,"endTime":648.534,"body":"bells but ultimately the swap feature is super"},{"speaker":"[bryan_boorstein]","startTime":648.594,"endTime":656.275,"body":"cool because we put in the most"},{"speaker":"[bryan_boorstein]","startTime":648.594,"endTime":656.275,"body":"optimal movement that is accessible we decided something"},{"speaker":"[bryan_boorstein]","startTime":656.315,"endTime":660.041,"body":"like a pendulum squat would never be"},{"speaker":"[bryan_boorstein]","startTime":656.315,"endTime":660.041,"body":"the featured movement because it's just not accessible"},{"speaker":"[bryan_boorstein]","startTime":660.141,"endTime":663.948,"body":"no matter where you are but we"},{"speaker":"[bryan_boorstein]","startTime":660.141,"endTime":663.948,"body":"could put in like a leg press as"},{"speaker":"[bryan_boorstein]","startTime":664.208,"endTime":669.317,"body":"as the preferred movement right and then"},{"speaker":"[bryan_boorstein]","startTime":664.208,"endTime":669.317,"body":"people are at home underneath it says alternative"},{"speaker":"[bryan_boorstein]","startTime":669.377,"endTime":673.023,"body":"movements you can swap for leg press"},{"speaker":"[bryan_boorstein]","startTime":669.377,"endTime":673.023,"body":"and it will be like you know back"},{"speaker":"[bryan_boorstein]","startTime":673.123,"endTime":676.569,"body":"squad or depending on the goal like"},{"speaker":"[bryan_boorstein]","startTime":673.123,"endTime":676.569,"body":"heels elevated back squat or glue dominant back"},{"speaker":"[bryan_boorstein]","startTime":676.629,"endTime":680.315,"body":"squat or whatever whatever it is and"},{"speaker":"[bryan_boorstein]","startTime":676.629,"endTime":680.315,"body":"with like the t barrow you know alternate"},{"speaker":"[bryan_boorstein]","startTime":680.415,"endTime":683.02,"body":"movements you can swap and it will"},{"speaker":"[bryan_boorstein]","startTime":680.415,"endTime":683.02,"body":"be like a dumb bell variation or a"},{"speaker":"[bryan_boorstein]","startTime":683.06,"endTime":687.868,"body":"bar bell variation or whatever so people"},{"speaker":"[bryan_boorstein]","startTime":683.06,"endTime":687.868,"body":"can literally go in and swap movements on"},{"speaker":"[bryan_boorstein]","startTime":687.908,"endTime":692.515,"body":"their own without having to have the"},{"speaker":"[bryan_boorstein]","startTime":687.908,"endTime":692.515,"body":"coach do it for them um so that's"},{"speaker":"[bryan_boorstein]","startTime":692.555,"endTime":697.904,"body":"really cool and then it has a"},{"speaker":"[bryan_boorstein]","startTime":692.555,"endTime":697.904,"body":"community chat so we can people can ask"},{"speaker":"[bryan_boorstein]","startTime":697.984,"endTime":701.971,"body":"questions instead of having to go into"},{"speaker":"[bryan_boorstein]","startTime":697.984,"endTime":701.971,"body":"our facebook group and ask the question there"},{"speaker":"[bryan_boorstein]","startTime":702.011,"endTime":706.519,"body":"and then for a response there's literally"},{"speaker":"[bryan_boorstein]","startTime":702.011,"endTime":706.519,"body":"a chat for each program so we have"},{"speaker":"[bryan_boorstein]","startTime":706.539,"endTime":710.265,"body":"you know nine different programs on paragon"},{"speaker":"[bryan_boorstein]","startTime":706.539,"endTime":710.265,"body":"if you're part of our four d physique"},{"speaker":"[bryan_boorstein]","startTime":710.305,"endTime":714.672,"body":"program then you just go into the"},{"speaker":"[bryan_boorstein]","startTime":710.305,"endTime":714.672,"body":"chat function you ask your question post a"},{"speaker":"[bryan_boorstein]","startTime":714.772,"endTime":718.699,"body":"form check video or whatever it is"},{"speaker":"[bryan_boorstein]","startTime":714.772,"endTime":718.699,"body":"and eventually the coach will get back to"},{"speaker":"[bryan_boorstein]","startTime":718.759,"endTime":724.208,"body":"you with some feedback on that so"},{"speaker":"[bryan_boorstein]","startTime":718.759,"endTime":724.208,"body":"those are two of my favorite features imbedded"},{"speaker":"[bryan_boorstein]","startTime":724.268,"endTime":727.113,"body":"videos are a huge one too so"},{"speaker":"[bryan_boorstein]","startTime":724.268,"endTime":727.113,"body":"you don't have click a you tube blink"},{"speaker":"[bryan_boorstein]","startTime":727.173,"endTime":730.699,"body":"and leave the app to go see"},{"speaker":"[bryan_boorstein]","startTime":727.173,"endTime":730.699,"body":"a video you just kind of click the"},{"speaker":"[bryan_boorstein]","startTime":730.739,"endTime":734.365,"body":"video in the app shows up and"},{"speaker":"[bryan_boorstein]","startTime":730.739,"endTime":734.365,"body":"then it closes and boom you're right there"},{"speaker":"[bryan_boorstein]","startTime":734.906,"endTime":741.557,"body":"no big deal um and it also"},{"speaker":"[bryan_boorstein]","startTime":734.906,"endTime":741.557,"body":"gives the option of creating static programs where"},{"speaker":"[bryan_boorstein]","startTime":742.439,"endTime":745.203,"body":"you would literally just buy a program"},{"speaker":"[bryan_boorstein]","startTime":742.439,"endTime":745.203,"body":"and then you can start it whenever you"},{"speaker":"[bryan_boorstein]","startTime":745.303,"endTime":749.35,"body":"want and it's not on a calendar"},{"speaker":"[bryan_boorstein]","startTime":745.303,"endTime":749.35,"body":"it just is a stand alone program and"},{"speaker":"[bryan_boorstein]","startTime":749.37,"endTime":752.636,"body":"then we also have under based programs"},{"speaker":"[bryan_boorstein]","startTime":749.37,"endTime":752.636,"body":"like we did in modify where you know"},{"speaker":"[bryan_boorstein]","startTime":752.696,"endTime":755.46,"body":"you start on the date and you"},{"speaker":"[bryan_boorstein]","startTime":752.696,"endTime":755.46,"body":"just kind of stay as consistent as you"},{"speaker":"[bryan_boorstein]","startTime":755.5,"endTime":759.467,"body":"can through the dates and stuff like"},{"speaker":"[bryan_boorstein]","startTime":755.5,"endTime":759.467,"body":"that you can also move days so if"},{"speaker":"[bryan_boorstein]","startTime":759.507,"endTime":762.592,"body":"you if you feel like you're a"},{"speaker":"[bryan_boorstein]","startTime":759.507,"endTime":762.592,"body":"few days behind you can actually when you"},{"speaker":"[bryan_boorstein]","startTime":762.652,"endTime":765.577,"body":"go to do a day from say"},{"speaker":"[bryan_boorstein]","startTime":762.652,"endTime":765.577,"body":"four days prior it'll say would you like"},{"speaker":"[bryan_boorstein]","startTime":765.617,"endTime":769.444,"body":"to move this session to today um"},{"speaker":"[bryan_boorstein]","startTime":765.617,"endTime":769.444,"body":"so there's just a number of cool little"},{"speaker":"[bryan_boorstein]","startTime":769.504,"endTime":773.811,"body":"features like that and we've been experimenting"},{"speaker":"[bryan_boorstein]","startTime":769.504,"endTime":773.811,"body":"with it using it in our own training"},{"speaker":"[bryan_boorstein]","startTime":773.871,"endTime":779.34,"body":"for the last month and change since"},{"speaker":"[bryan_boorstein]","startTime":773.871,"endTime":779.34,"body":"we decided to do this transition so all"},{"speaker":"[bryan_boorstein]","startTime":779.4,"endTime":786.532,"body":"of the coaches at paragon are very"},{"speaker":"[bryan_boorstein]","startTime":779.4,"endTime":786.532,"body":"familiar with the platform and uh yeah stop"},{"speaker":"[bryan_boorstein]","startTime":786.613,"endTime":787.595,"body":"it there and let you guys kind"},{"speaker":"[aaron_straker]","startTime":787.54,"endTime":787.82,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":787.635,"endTime":792.769,"body":"of experience it for yourself here in"},{"speaker":"[bryan_boorstein]","startTime":787.635,"endTime":792.769,"body":"in a week but we're all very excited"},{"speaker":"[bryan_boorstein]","startTime":792.809,"endTime":793.25,"body":"about that here"},{"speaker":"[aaron_straker]","startTime":794.37,"endTime":796.794,"body":"i do have one question and i'm"},{"speaker":"[aaron_straker]","startTime":794.37,"endTime":796.794,"body":"hesitant"},{"speaker":"[bryan_boorstein]","startTime":796.562,"endTime":796.685,"body":"yep"},{"speaker":"[aaron_straker]","startTime":796.894,"endTime":800.759,"body":"to ask this question for if the"},{"speaker":"[aaron_straker]","startTime":796.894,"endTime":800.759,"body":"answer is no because then i don't want"},{"speaker":"[aaron_straker]","startTime":800.799,"endTime":806.492,"body":"to i'll be pissed even brought it"},{"speaker":"[aaron_straker]","startTime":800.799,"endTime":806.492,"body":"up but here we go does it have"},{"speaker":"[aaron_straker]","startTime":806.652,"endTime":811.306,"body":"for the clients is there a web"},{"speaker":"[aaron_straker]","startTime":806.652,"endTime":811.306,"body":"interface for them to log into or just"},{"speaker":"[aaron_straker]","startTime":811.667,"endTime":814.077,"body":"the phone you know"},{"speaker":"[bryan_boorstein]","startTime":814.514,"endTime":816.902,"body":"there is a web inter face i"},{"speaker":"[aaron_straker]","startTime":816.932,"endTime":817.013,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":817.002,"endTime":823.558,"body":"am not super familiar with how that"},{"speaker":"[bryan_boorstein]","startTime":817.002,"endTime":823.558,"body":"process goes from the client perspective because i"},{"speaker":"[bryan_boorstein]","startTime":823.698,"endTime":825.121,"body":"use the web interface to program"},{"speaker":"[aaron_straker]","startTime":825.595,"endTime":826.15,"body":"hm"},{"speaker":"[bryan_boorstein]","startTime":825.922,"endTime":827.785,"body":"and then it ends up in the"},{"speaker":"[bryan_boorstein]","startTime":825.922,"endTime":827.785,"body":"app but"},{"speaker":"[aaron_straker]","startTime":827.802,"endTime":827.842,"body":"h"},{"speaker":"[bryan_boorstein]","startTime":827.845,"endTime":828.486,"body":"i know that you"},{"speaker":"[aaron_straker]","startTime":828.529,"endTime":828.55,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":828.566,"endTime":831.892,"body":"can log in and you can view"},{"speaker":"[bryan_boorstein]","startTime":828.566,"endTime":831.892,"body":"it from from the web i'm not hundred"},{"speaker":"[bryan_boorstein]","startTime":831.932,"endTime":833.698,"body":"percent sure how that whole process works"},{"speaker":"[bryan_boorstein]","startTime":831.932,"endTime":833.698,"body":"though"},{"speaker":"[aaron_straker]","startTime":834.05,"endTime":837.836,"body":"okay cool yeah that's that's really really"},{"speaker":"[aaron_straker]","startTime":834.05,"endTime":837.836,"body":"cool from the train heroic team for doing"},{"speaker":"[aaron_straker]","startTime":837.856,"endTime":840.661,"body":"that because i know that's like a"},{"speaker":"[aaron_straker]","startTime":837.856,"endTime":840.661,"body":"that's like a point of contention for a"},{"speaker":"[aaron_straker]","startTime":840.721,"endTime":845.969,"body":"lot of things like especially for clients"},{"speaker":"[aaron_straker]","startTime":840.721,"endTime":845.969,"body":"when you're like in putting feedback or uploading"},{"speaker":"[aaron_straker]","startTime":846.111,"endTime":851.145,"body":"video or whatever something like it's just"},{"speaker":"[aaron_straker]","startTime":846.111,"endTime":851.145,"body":"things have moved so far mobile that a"},{"speaker":"[aaron_straker]","startTime":851.205,"endTime":854.43,"body":"lot of tools don't even have like"},{"speaker":"[aaron_straker]","startTime":851.205,"endTime":854.43,"body":"a web version and then you're"},{"speaker":"[bryan_boorstein]","startTime":855.078,"endTime":855.632,"body":"hm"},{"speaker":"[aaron_straker]","startTime":855.091,"endTime":859.298,"body":"relegated to you know um using things"},{"speaker":"[aaron_straker]","startTime":855.091,"endTime":859.298,"body":"on your phone like this is one of"},{"speaker":"[aaron_straker]","startTime":859.319,"endTime":864.228,"body":"the reasons for last year or two"},{"speaker":"[aaron_straker]","startTime":859.319,"endTime":864.228,"body":"years ago i moved my train i moved"},{"speaker":"[aaron_straker]","startTime":864.288,"endTime":870.07,"body":"away from my checking system to start"},{"speaker":"[aaron_straker]","startTime":864.288,"endTime":870.07,"body":"experimenting exploring apse in one of the like"},{"speaker":"[aaron_straker]","startTime":870.33,"endTime":873.977,"body":"key feedback that i got for my"},{"speaker":"[aaron_straker]","startTime":870.33,"endTime":873.977,"body":"clients and when i went back i was"},{"speaker":"[aaron_straker]","startTime":874.739,"endTime":877.884,"body":"i am so sick of submitting my"},{"speaker":"[aaron_straker]","startTime":874.739,"endTime":877.884,"body":"check in on my phone because i have"},{"speaker":"[aaron_straker]","startTime":877.924,"endTime":879.327,"body":"to type everything out on my"},{"speaker":"[bryan_boorstein]","startTime":879.371,"endTime":879.392,"body":"m"},{"speaker":"[aaron_straker]","startTime":879.427,"endTime":880.229,"body":"phone and i was like"},{"speaker":"[bryan_boorstein]","startTime":880.523,"endTime":880.687,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":880.75,"endTime":884.075,"body":"you're right that's it's a deal breaker"},{"speaker":"[aaron_straker]","startTime":880.75,"endTime":884.075,"body":"and i went back to my system and"},{"speaker":"[aaron_straker]","startTime":884.115,"endTime":888.162,"body":"i've been it's been awesome ever since"},{"speaker":"[aaron_straker]","startTime":884.115,"endTime":888.162,"body":"because then i've added new things for it"},{"speaker":"[aaron_straker]","startTime":888.242,"endTime":891.067,"body":"that of course everyone else benefits from"},{"speaker":"[aaron_straker]","startTime":888.242,"endTime":891.067,"body":"so um"},{"speaker":"[bryan_boorstein]","startTime":891.142,"endTime":891.286,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":891.487,"endTime":892.028,"body":"really really cool"},{"speaker":"[bryan_boorstein]","startTime":893.612,"endTime":898.02,"body":"yeah definitely i that is a good"},{"speaker":"[bryan_boorstein]","startTime":893.612,"endTime":898.02,"body":"question i'm gonna have to ask laura about"},{"speaker":"[bryan_boorstein]","startTime":898.34,"endTime":902.667,"body":"how the clients do that from the"},{"speaker":"[bryan_boorstein]","startTime":898.34,"endTime":902.667,"body":"perspective but but yeah i know that that"},{"speaker":"[bryan_boorstein]","startTime":903.008,"endTime":908.137,"body":"i don't think i can even actually"},{"speaker":"[bryan_boorstein]","startTime":903.008,"endTime":908.137,"body":"program from mobile i think you have to"},{"speaker":"[bryan_boorstein]","startTime":908.177,"endTime":911.783,"body":"go on desk top for me to"},{"speaker":"[bryan_boorstein]","startTime":908.177,"endTime":911.783,"body":"write the program and enter it in because"},{"speaker":"[aaron_straker]","startTime":911.692,"endTime":912.22,"body":"hm"},{"speaker":"[bryan_boorstein]","startTime":911.803,"endTime":913.886,"body":"the other day i was like oh"},{"speaker":"[bryan_boorstein]","startTime":911.803,"endTime":913.886,"body":"i don't want this movement i want to"},{"speaker":"[bryan_boorstein]","startTime":913.926,"endTime":918.474,"body":"swap this other one and when i"},{"speaker":"[bryan_boorstein]","startTime":913.926,"endTime":918.474,"body":"went to swap it like except my my"},{"speaker":"[bryan_boorstein]","startTime":918.574,"endTime":922.04,"body":"you tube and on mobile so i"},{"speaker":"[bryan_boorstein]","startTime":918.574,"endTime":922.04,"body":"don't think that i could actually program that"},{"speaker":"[bryan_boorstein]","startTime":922.1,"endTime":924.965,"body":"i mean they're still i'm still learning"},{"speaker":"[bryan_boorstein]","startTime":922.1,"endTime":924.965,"body":"bits and pieces of it but it's got"},{"speaker":"[bryan_boorstein]","startTime":925.025,"endTime":929.453,"body":"a ton of features and we're just"},{"speaker":"[bryan_boorstein]","startTime":925.025,"endTime":929.453,"body":"like really excited to move forward so"},{"speaker":"[aaron_straker]","startTime":929.81,"endTime":930.42,"body":"very very cool"},{"speaker":"[bryan_boorstein]","startTime":930.337,"endTime":931.402,"body":"any up dat you want to jump"},{"speaker":"[aaron_straker]","startTime":931.311,"endTime":931.371,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":931.442,"endTime":932.587,"body":"into before i go into training"},{"speaker":"[aaron_straker]","startTime":933.42,"endTime":938.208,"body":"yeah i guess i'll start with my"},{"speaker":"[aaron_straker]","startTime":933.42,"endTime":938.208,"body":"training right so i have high guess"},{"speaker":"[bryan_boorstein]","startTime":938.995,"endTime":939.036,"body":"a"},{"speaker":"[aaron_straker]","startTime":939.671,"endTime":944.92,"body":"two sessions i think left here maybe"},{"speaker":"[aaron_straker]","startTime":939.671,"endTime":944.92,"body":"three three two sessions left of my two"},{"speaker":"[aaron_straker]","startTime":945.04,"endTime":949.35,"body":"the hack squat progression which is like"},{"speaker":"[aaron_straker]","startTime":945.04,"endTime":949.35,"body":"my hardest day of the week but it's"},{"speaker":"[aaron_straker]","startTime":949.431,"endTime":955.664,"body":"what you know i get most excited"},{"speaker":"[aaron_straker]","startTime":949.431,"endTime":955.664,"body":"about updwate two hundred and seventy five kilos"},{"speaker":"[aaron_straker]","startTime":955.864,"endTime":960.732,"body":"for a set of nine which is"},{"speaker":"[aaron_straker]","startTime":955.864,"endTime":960.732,"body":"fantastic next week i anticipate that i will"},{"speaker":"[aaron_straker]","startTime":960.992,"endTime":963.717,"body":"get that coveted ten reap at one"},{"speaker":"[aaron_straker]","startTime":960.992,"endTime":963.717,"body":"hundred and seventy"},{"speaker":"[bryan_boorstein]","startTime":963.553,"endTime":963.695,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":963.757,"endTime":963.917,"body":"five"},{"speaker":"[bryan_boorstein]","startTime":963.776,"endTime":964.018,"body":"buddy"},{"speaker":"[aaron_straker]","startTime":963.977,"endTime":969.046,"body":"kilos so the follow week i can"},{"speaker":"[aaron_straker]","startTime":963.977,"endTime":969.046,"body":"increase to hundred and eighty kilos which will"},{"speaker":"[aaron_straker]","startTime":969.066,"endTime":974.114,"body":"be four plates per side on the"},{"speaker":"[aaron_straker]","startTime":969.066,"endTime":974.114,"body":"hack squad the notable thing there is when"},{"speaker":"[aaron_straker]","startTime":974.174,"endTime":979.503,"body":"i wrapped up the first strength block"},{"speaker":"[aaron_straker]","startTime":974.174,"endTime":979.503,"body":"when i was working alexis hundred and eighty"},{"speaker":"[aaron_straker]","startTime":979.603,"endTime":980.565,"body":"kilos was my"},{"speaker":"[bryan_boorstein]","startTime":980.552,"endTime":980.856,"body":"oh"},{"speaker":"[aaron_straker]","startTime":980.745,"endTime":983.931,"body":"top set for the final week of"},{"speaker":"[aaron_straker]","startTime":980.745,"endTime":983.931,"body":"that strength block"},{"speaker":"[bryan_boorstein]","startTime":983.792,"endTime":983.912,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":984.151,"endTime":986.815,"body":"and i was able to get a"},{"speaker":"[aaron_straker]","startTime":984.151,"endTime":986.815,"body":"set of five and that and i have"},{"speaker":"[aaron_straker]","startTime":986.835,"endTime":991.503,"body":"a video of that and that's that"},{"speaker":"[aaron_straker]","startTime":986.835,"endTime":991.503,"body":"was like a one zero r r so"},{"speaker":"[aaron_straker]","startTime":991.944,"endTime":997.373,"body":"i am excited now it will be"},{"speaker":"[aaron_straker]","startTime":991.944,"endTime":997.373,"body":"approximately three months later so somewhere around like"},{"speaker":"[aaron_straker]","startTime":997.453,"endTime":1001.079,"body":"twelve weeks later i will be taking"},{"speaker":"[aaron_straker]","startTime":997.453,"endTime":1001.079,"body":"that a hundred and eighty kilos and i"},{"speaker":"[aaron_straker]","startTime":1001.179,"endTime":1005.847,"body":"m anticipating somewhere in the like eight"},{"speaker":"[aaron_straker]","startTime":1001.179,"endTime":1005.847,"body":"to ten rep range which is like really"},{"speaker":"[aaron_straker]","startTime":1005.987,"endTime":1011.557,"body":"cool tangible progress on the same piece"},{"speaker":"[aaron_straker]","startTime":1005.987,"endTime":1011.557,"body":"of equipment under the same settings and stuff"},{"speaker":"[aaron_straker]","startTime":1011.597,"endTime":1014.165,"body":"which is really really cool very excited"},{"speaker":"[aaron_straker]","startTime":1011.597,"endTime":1014.165,"body":"for it"},{"speaker":"[bryan_boorstein]","startTime":1015.582,"endTime":1021.108,"body":"a dude that is awesome that is"},{"speaker":"[bryan_boorstein]","startTime":1015.582,"endTime":1021.108,"body":"the that is like the definition of slow"},{"speaker":"[bryan_boorstein]","startTime":1021.389,"endTime":1028.3690000000001,"body":"steady grind and like the rewarding aspect"},{"speaker":"[bryan_boorstein]","startTime":1021.389,"endTime":1028.3690000000001,"body":"of this endeavor that were part of that"},{"speaker":"[bryan_boorstein]","startTime":1028.77,"endTime":1033.9180000000001,"body":"almost nobody could understand outside of this"},{"speaker":"[bryan_boorstein]","startTime":1028.77,"endTime":1033.9180000000001,"body":"like man i showed up every tuesday and"},{"speaker":"[bryan_boorstein]","startTime":1034.018,"endTime":1040.5349999999999,"body":"took myself to this miserable awful place"},{"speaker":"[bryan_boorstein]","startTime":1034.018,"endTime":1040.5349999999999,"body":"so that i could potentially get three to"},{"speaker":"[bryan_boorstein]","startTime":1040.636,"endTime":1043.403,"body":"four extra reps twelve weeks later"},{"speaker":"[aaron_straker]","startTime":1043.53,"endTime":1044.175,"body":"twelve weeks later"},{"speaker":"[bryan_boorstein]","startTime":1045.226,"endTime":1046.808,"body":"ah but like"},{"speaker":"[aaron_straker]","startTime":1046.8600000000001,"endTime":1047.0610000000001,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1047.249,"endTime":1052.418,"body":"it's so meaningful and so rewarding to"},{"speaker":"[bryan_boorstein]","startTime":1047.249,"endTime":1052.418,"body":"us and i just i just laugh about"},{"speaker":"[bryan_boorstein]","startTime":1052.478,"endTime":1056.064,"body":"it sometimes when i when i try"},{"speaker":"[bryan_boorstein]","startTime":1052.478,"endTime":1056.064,"body":"to put myself the perspective of somebody from"},{"speaker":"[bryan_boorstein]","startTime":1056.104,"endTime":1060.231,"body":"the outside that made you know just"},{"speaker":"[bryan_boorstein]","startTime":1056.104,"endTime":1060.231,"body":"jump into our podcast like i think of"},{"speaker":"[bryan_boorstein]","startTime":1060.251,"endTime":1063.236,"body":"some of my friends from like college"},{"speaker":"[bryan_boorstein]","startTime":1060.251,"endTime":1063.236,"body":"that don't really lift or whatever and be"},{"speaker":"[bryan_boorstein]","startTime":1063.296,"endTime":1064.698,"body":"like hey you know listen to my"},{"speaker":"[bryan_boorstein]","startTime":1063.296,"endTime":1064.698,"body":"podcast"},{"speaker":"[aaron_straker]","startTime":1064.59,"endTime":1064.83,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1064.758,"endTime":1067.503,"body":"check out this episode nd they're like"},{"speaker":"[bryan_boorstein]","startTime":1064.758,"endTime":1067.503,"body":"wait i spent twelve"},{"speaker":"[aaron_straker]","startTime":1067.339,"endTime":1067.479,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1067.563,"endTime":1069.626,"body":"weeks of killing yourself to get"},{"speaker":"[aaron_straker]","startTime":1069.72,"endTime":1069.92,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1070.007,"endTime":1073.413,"body":"three raps like that's the way you"},{"speaker":"[bryan_boorstein]","startTime":1070.007,"endTime":1073.413,"body":"live life but no it's"},{"speaker":"[aaron_straker]","startTime":1073.373,"endTime":1073.393,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":1073.813,"endTime":1078.261,"body":"it's amazing like it's it's what makes"},{"speaker":"[bryan_boorstein]","startTime":1073.813,"endTime":1078.261,"body":"it special for us and it gives us"},{"speaker":"[bryan_boorstein]","startTime":1078.301,"endTime":1081.75,"body":"something to sue and gives you purpose"},{"speaker":"[bryan_boorstein]","startTime":1078.301,"endTime":1081.75,"body":"and and that's beautiful i love it man"},{"speaker":"[aaron_straker]","startTime":1082.09,"endTime":1083.297,"body":"yeah i'm really excited about it"},{"speaker":"[bryan_boorstein]","startTime":1084.732,"endTime":1090.562,"body":"cool all right well big training updates"},{"speaker":"[bryan_boorstein]","startTime":1084.732,"endTime":1090.562,"body":"for me so um i had all the"},{"speaker":"[bryan_boorstein]","startTime":1090.602,"endTime":1095.851,"body":"best intentions of driving this messocycle that"},{"speaker":"[bryan_boorstein]","startTime":1090.602,"endTime":1095.851,"body":"i was in all the way through the"},{"speaker":"[bryan_boorstein]","startTime":1095.931,"endTime":1101.644,"body":"tenth week um i did my frequency"},{"speaker":"[bryan_boorstein]","startTime":1095.931,"endTime":1101.644,"body":"de load in mid august when i went"},{"speaker":"[bryan_boorstein]","startTime":1101.684,"endTime":1108.647,"body":"to the wedding and then i made"},{"speaker":"[bryan_boorstein]","startTime":1101.684,"endTime":1108.647,"body":"it another at two and a half or"},{"speaker":"[bryan_boorstein]","startTime":1108.727,"endTime":1113.335,"body":"three weeks after the frequency de load"},{"speaker":"[bryan_boorstein]","startTime":1108.727,"endTime":1113.335,"body":"so essentially i made it through week the"},{"speaker":"[bryan_boorstein]","startTime":1113.375,"endTime":1120.434,"body":"beginning of week nine on my program"},{"speaker":"[bryan_boorstein]","startTime":1113.375,"endTime":1120.434,"body":"and then as this stress of transitioning to"},{"speaker":"[bryan_boorstein]","startTime":1120.474,"endTime":1125.142,"body":"the new app and writing a bunch"},{"speaker":"[bryan_boorstein]","startTime":1120.474,"endTime":1125.142,"body":"of new programming and all that sort of"},{"speaker":"[bryan_boorstein]","startTime":1125.182,"endTime":1131.633,"body":"stuff just kind of started to create"},{"speaker":"[bryan_boorstein]","startTime":1125.182,"endTime":1131.633,"body":"additional psychological fatigue for me um and i"},{"speaker":"[bryan_boorstein]","startTime":1131.673,"endTime":1136.261,"body":"was already in week nine of my"},{"speaker":"[bryan_boorstein]","startTime":1131.673,"endTime":1136.261,"body":"cycle i just i just couldn't do it"},{"speaker":"[bryan_boorstein]","startTime":1136.401,"endTime":1141.029,"body":"any more like i'd hit my my"},{"speaker":"[bryan_boorstein]","startTime":1136.401,"endTime":1141.029,"body":"long time goal which was speaking of of"},{"speaker":"[bryan_boorstein]","startTime":1141.109,"endTime":1144.575,"body":"slow progression when i talked about six"},{"speaker":"[bryan_boorstein]","startTime":1141.109,"endTime":1144.575,"body":"or seven months ago you know getting one"},{"speaker":"[bryan_boorstein]","startTime":1144.635,"endTime":1147.72,"body":"rap on my hip extension with the"},{"speaker":"[bryan_boorstein]","startTime":1144.635,"endTime":1147.72,"body":"hundreds and then doing a bunch of partials"},{"speaker":"[bryan_boorstein]","startTime":1148.1,"endTime":1150.925,"body":"and i stated that my long term"},{"speaker":"[bryan_boorstein]","startTime":1148.1,"endTime":1150.925,"body":"goal was i want to get five full"},{"speaker":"[bryan_boorstein]","startTime":1150.965,"endTime":1155.012,"body":"raps and then a bunch of partials"},{"speaker":"[bryan_boorstein]","startTime":1150.965,"endTime":1155.012,"body":"well i hit that and that was like"},{"speaker":"[bryan_boorstein]","startTime":1155.052,"endTime":1158.758,"body":"the main thing i was focusing on"},{"speaker":"[bryan_boorstein]","startTime":1155.052,"endTime":1158.758,"body":"this cycle and once i did that combined"},{"speaker":"[bryan_boorstein]","startTime":1158.778,"endTime":1163.59,"body":"with all the psychological fatigue from transition"},{"speaker":"[bryan_boorstein]","startTime":1158.778,"endTime":1163.59,"body":"and all that stuff i just didn't want"},{"speaker":"[bryan_boorstein]","startTime":1163.631,"endTime":1167.022,"body":"to go through the last week of"},{"speaker":"[bryan_boorstein]","startTime":1163.631,"endTime":1167.022,"body":"my training i didn't have the the gumption"},{"speaker":"[bryan_boorstein]","startTime":1167.603,"endTime":1172.311,"body":"to get after it so instead what"},{"speaker":"[bryan_boorstein]","startTime":1167.603,"endTime":1172.311,"body":"i did was i wrote my new cycle"},{"speaker":"[bryan_boorstein]","startTime":1172.451,"endTime":1177.48,"body":"that's going to be starting on nine"},{"speaker":"[bryan_boorstein]","startTime":1172.451,"endTime":1177.48,"body":"twelve and instead of like nine twelve is"},{"speaker":"[bryan_boorstein]","startTime":1177.5,"endTime":1180.445,"body":"going to be in an intro week"},{"speaker":"[bryan_boorstein]","startTime":1177.5,"endTime":1180.445,"body":"or whatever for the masses that are following"},{"speaker":"[bryan_boorstein]","startTime":1180.966,"endTime":1186.775,"body":"brian's program beeds program but i decided"},{"speaker":"[bryan_boorstein]","startTime":1180.966,"endTime":1186.775,"body":"that this week the week of nine five"},{"speaker":"[bryan_boorstein]","startTime":1186.896,"endTime":1192.815,"body":"i'm just going to do a casual"},{"speaker":"[bryan_boorstein]","startTime":1186.896,"endTime":1192.815,"body":"run through of the new cycle um not"},{"speaker":"[bryan_boorstein]","startTime":1192.895,"endTime":1195.78,"body":"even at like what would be an"},{"speaker":"[bryan_boorstein]","startTime":1192.895,"endTime":1195.78,"body":"intro week level but more of like a"},{"speaker":"[bryan_boorstein]","startTime":1195.9,"endTime":1201.149,"body":"deloadeload just kind of going through the"},{"speaker":"[bryan_boorstein]","startTime":1195.9,"endTime":1201.149,"body":"motions feeling the flow of the training making"},{"speaker":"[bryan_boorstein]","startTime":1201.209,"endTime":1205.563,"body":"sure that it's gonna just flow right"},{"speaker":"[bryan_boorstein]","startTime":1201.209,"endTime":1205.563,"body":"i think is the right way to say"},{"speaker":"[bryan_boorstein]","startTime":1205.623,"endTime":1210.828,"body":"that so i just started that yesterday"},{"speaker":"[bryan_boorstein]","startTime":1205.623,"endTime":1210.828,"body":"and the new program that i put together"},{"speaker":"[bryan_boorstein]","startTime":1211.008,"endTime":1218.743,"body":"i'm going back to a push legs"},{"speaker":"[bryan_boorstein]","startTime":1211.008,"endTime":1218.743,"body":"pull push legs pull and i actually think"},{"speaker":"[bryan_boorstein]","startTime":1218.763,"endTime":1222.209,"body":"it fits perfectly for what i need"},{"speaker":"[bryan_boorstein]","startTime":1218.763,"endTime":1222.209,"body":"in my life right now it takes me"},{"speaker":"[bryan_boorstein]","startTime":1222.289,"endTime":1225.595,"body":"back off the calendar week so i"},{"speaker":"[bryan_boorstein]","startTime":1222.289,"endTime":1225.595,"body":"had gotten myself kind of back into the"},{"speaker":"[bryan_boorstein]","startTime":1225.615,"endTime":1232.126,"body":"calendar week with my prior cycle and"},{"speaker":"[bryan_boorstein]","startTime":1225.615,"endTime":1232.126,"body":"now we're back off the calendar um and"},{"speaker":"[bryan_boorstein]","startTime":1233.048,"endTime":1237.135,"body":"the way that i'm structuring this is"},{"speaker":"[bryan_boorstein]","startTime":1233.048,"endTime":1237.135,"body":"that the first time through push legs pull"},{"speaker":"[bryan_boorstein]","startTime":1237.737,"endTime":1243.577,"body":"it's a chest priority on push day"},{"speaker":"[bryan_boorstein]","startTime":1237.737,"endTime":1243.577,"body":"it's a hamstring priority on leg day and"},{"speaker":"[bryan_boorstein]","startTime":1243.637,"endTime":1249.587,"body":"it's a la priority on back day"},{"speaker":"[bryan_boorstein]","startTime":1243.637,"endTime":1249.587,"body":"and then the the next time through it's"},{"speaker":"[bryan_boorstein]","startTime":1249.647,"endTime":1254.475,"body":"a delt priority on push day a"},{"speaker":"[bryan_boorstein]","startTime":1249.647,"endTime":1254.475,"body":"quad pro already on leg day and upper"},{"speaker":"[bryan_boorstein]","startTime":1254.535,"endTime":1260.084,"body":"back priority on pull day um so"},{"speaker":"[bryan_boorstein]","startTime":1254.535,"endTime":1260.084,"body":"slightly different focuses each time through but each"},{"speaker":"[bryan_boorstein]","startTime":1261.727,"endTime":1266.022,"body":"non focus muscle group still gets at"},{"speaker":"[bryan_boorstein]","startTime":1261.727,"endTime":1266.022,"body":"least three set or so yes sir jump"},{"speaker":"[bryan_boorstein]","startTime":1266.082,"endTime":1266.283,"body":"on in"},{"speaker":"[aaron_straker]","startTime":1267.11,"endTime":1272.399,"body":"so by first time through do you"},{"speaker":"[aaron_straker]","startTime":1267.11,"endTime":1272.399,"body":"mean like sessions one through six have that"},{"speaker":"[aaron_straker]","startTime":1272.519,"endTime":1273.941,"body":"specialization then like"},{"speaker":"[bryan_boorstein]","startTime":1273.982,"endTime":1274.002,"body":"m"},{"speaker":"[aaron_straker]","startTime":1274.362,"endTime":1278.008,"body":"what would be seven through twelve do"},{"speaker":"[aaron_straker]","startTime":1274.362,"endTime":1278.008,"body":"not or is it like"},{"speaker":"[bryan_boorstein]","startTime":1277.976,"endTime":1278.077,"body":"no"},{"speaker":"[aaron_straker]","startTime":1278.128,"endTime":1278.208,"body":"one"},{"speaker":"[bryan_boorstein]","startTime":1278.177,"endTime":1278.277,"body":"it's"},{"speaker":"[aaron_straker]","startTime":1278.268,"endTime":1278.329,"body":"two"},{"speaker":"[bryan_boorstein]","startTime":1278.498,"endTime":1278.599,"body":"it's"},{"speaker":"[aaron_straker]","startTime":1278.509,"endTime":1279.653,"body":"three or four five"},{"speaker":"[bryan_boorstein]","startTime":1279.652,"endTime":1279.872,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1279.754,"endTime":1280.497,"body":"six okay"},{"speaker":"[bryan_boorstein]","startTime":1280.453,"endTime":1284.019,"body":"one two three and then the four"},{"speaker":"[bryan_boorstein]","startTime":1280.453,"endTime":1284.019,"body":"five six are going to be the different"},{"speaker":"[bryan_boorstein]","startTime":1284.039,"endTime":1287.665,"body":"focus and then we'll go back to"},{"speaker":"[bryan_boorstein]","startTime":1284.039,"endTime":1287.665,"body":"one through three with the same focus so"},{"speaker":"[bryan_boorstein]","startTime":1287.765,"endTime":1288.406,"body":"my goal is"},{"speaker":"[aaron_straker]","startTime":1288.3,"endTime":1288.99,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1288.486,"endTime":1292.153,"body":"that this will be nine to ten"},{"speaker":"[bryan_boorstein]","startTime":1288.486,"endTime":1292.153,"body":"calendar days that's always been my favorite way"},{"speaker":"[bryan_boorstein]","startTime":1292.293,"endTime":1295.418,"body":"to do the push pull legs or"},{"speaker":"[bryan_boorstein]","startTime":1292.293,"endTime":1295.418,"body":"push legs pull or however you want to"},{"speaker":"[bryan_boorstein]","startTime":1295.819,"endTime":1300.627,"body":"talk about it because i think that"},{"speaker":"[bryan_boorstein]","startTime":1295.819,"endTime":1300.627,"body":"it makes a ton of sense if you"},{"speaker":"[bryan_boorstein]","startTime":1300.707,"endTime":1305.214,"body":"can implement within the structure of your"},{"speaker":"[bryan_boorstein]","startTime":1300.707,"endTime":1305.214,"body":"life to a rest day before and after"},{"speaker":"[bryan_boorstein]","startTime":1305.294,"endTime":1310.984,"body":"leg day so it would essentially go"},{"speaker":"[bryan_boorstein]","startTime":1305.294,"endTime":1310.984,"body":"like push rest leg rest pull and then"},{"speaker":"[bryan_boorstein]","startTime":1311.024,"endTime":1314.57,"body":"you would go right back to push"},{"speaker":"[bryan_boorstein]","startTime":1311.024,"endTime":1314.57,"body":"again without a rest day so you're kind"},{"speaker":"[bryan_boorstein]","startTime":1314.61,"endTime":1318.937,"body":"of bracketing leg days with a rest"},{"speaker":"[bryan_boorstein]","startTime":1314.61,"endTime":1318.937,"body":"day on either side and that's been really"},{"speaker":"[bryan_boorstein]","startTime":1318.977,"endTime":1324.547,"body":"good for me psychologically to have that"},{"speaker":"[bryan_boorstein]","startTime":1318.977,"endTime":1324.547,"body":"rest day going into the leg session to"},{"speaker":"[bryan_boorstein]","startTime":1324.607,"endTime":1328.814,"body":"really feel like motivated and excited and"},{"speaker":"[bryan_boorstein]","startTime":1324.607,"endTime":1328.814,"body":"then also to have that rest day coming"},{"speaker":"[bryan_boorstein]","startTime":1328.994,"endTime":1332.66,"body":"out of it where i can recover"},{"speaker":"[bryan_boorstein]","startTime":1328.994,"endTime":1332.66,"body":"and get a bunch of food in before"},{"speaker":"[bryan_boorstein]","startTime":1332.76,"endTime":1335.745,"body":"going back to another upper body day"},{"speaker":"[bryan_boorstein]","startTime":1332.76,"endTime":1335.745,"body":"so so the upper body days will pretty"},{"speaker":"[bryan_boorstein]","startTime":1335.785,"endTime":1342.716,"body":"much be back to back the leg"},{"speaker":"[bryan_boorstein]","startTime":1335.785,"endTime":1342.716,"body":"days will be bracketed with rests um the"},{"speaker":"[bryan_boorstein]","startTime":1342.836,"endTime":1347.483,"body":"hamstring focus leg day i only have"},{"speaker":"[bryan_boorstein]","startTime":1342.836,"endTime":1347.483,"body":"pendulum squat as my quad movement so it's"},{"speaker":"[bryan_boorstein]","startTime":1347.503,"endTime":1351.27,"body":"going to be like three ham during"},{"speaker":"[bryan_boorstein]","startTime":1347.503,"endTime":1351.27,"body":"exercises and then boom pendulum at the end"},{"speaker":"[bryan_boorstein]","startTime":1351.891,"endTime":1355.457,"body":"and then the other day it's basically"},{"speaker":"[bryan_boorstein]","startTime":1351.891,"endTime":1355.457,"body":"the opposite where i'm goin to have leg"},{"speaker":"[bryan_boorstein]","startTime":1355.557,"endTime":1360.405,"body":"curls as one of my movements and"},{"speaker":"[bryan_boorstein]","startTime":1355.557,"endTime":1360.405,"body":"then a bunch of a bunch of quad"},{"speaker":"[bryan_boorstein]","startTime":1360.505,"endTime":1367.903,"body":"stuff and then the other wheel change"},{"speaker":"[bryan_boorstein]","startTime":1360.505,"endTime":1367.903,"body":"this time is i am actually not intending"},{"speaker":"[bryan_boorstein]","startTime":1367.963,"endTime":1371.187,"body":"on doing r d l for a"},{"speaker":"[bryan_boorstein]","startTime":1367.963,"endTime":1371.187,"body":"cycle i have had a r d l"},{"speaker":"[bryan_boorstein]","startTime":1371.247,"endTime":1378.297,"body":"variation in my programming for eternity i"},{"speaker":"[bryan_boorstein]","startTime":1371.247,"endTime":1378.297,"body":"actually can't remember in the last five years"},{"speaker":"[bryan_boorstein]","startTime":1378.397,"endTime":1382.845,"body":"a time where i didn't have an"},{"speaker":"[bryan_boorstein]","startTime":1378.397,"endTime":1382.845,"body":"r d l variation in and i'm just"},{"speaker":"[bryan_boorstein]","startTime":1382.885,"endTime":1386.611,"body":"going to experiment with it i have"},{"speaker":"[bryan_boorstein]","startTime":1382.885,"endTime":1386.611,"body":"hip extension in there i have leg curls"},{"speaker":"[bryan_boorstein]","startTime":1386.671,"endTime":1389.816,"body":"in there two or three times i"},{"speaker":"[bryan_boorstein]","startTime":1386.671,"endTime":1389.816,"body":"think one of the days on the hamstring"},{"speaker":"[bryan_boorstein]","startTime":1389.876,"endTime":1394.164,"body":"focus day i have led curls twice"},{"speaker":"[bryan_boorstein]","startTime":1389.876,"endTime":1394.164,"body":"oh so this is another another cool thing"},{"speaker":"[bryan_boorstein]","startTime":1394.204,"endTime":1400.334,"body":"that i'm doing we've had people on"},{"speaker":"[bryan_boorstein]","startTime":1394.204,"endTime":1400.334,"body":"the podcast talking before about and i've talked"},{"speaker":"[bryan_boorstein]","startTime":1400.374,"endTime":1405.022,"body":"to cast off line about this too"},{"speaker":"[bryan_boorstein]","startTime":1400.374,"endTime":1405.022,"body":"but the idea of putting isolation movements like"},{"speaker":"[bryan_boorstein]","startTime":1405.082,"endTime":1408.988,"body":"short overload movements before lengthened overload movements"},{"speaker":"[bryan_boorstein]","startTime":1405.082,"endTime":1408.988,"body":"so this would be like your leg extension"},{"speaker":"[bryan_boorstein]","startTime":1409.068,"endTime":1413.679,"body":"before you're your hack squad or sometin"},{"speaker":"[bryan_boorstein]","startTime":1409.068,"endTime":1413.679,"body":"like that um and when i've talked to"},{"speaker":"[bryan_boorstein]","startTime":1413.719,"endTime":1416.948,"body":"cass about it he's always been like"},{"speaker":"[bryan_boorstein]","startTime":1413.719,"endTime":1416.948,"body":"well the you know what if you did"},{"speaker":"[bryan_boorstein]","startTime":1417.008,"endTime":1425.359,"body":"this by just taking isolation movement to"},{"speaker":"[bryan_boorstein]","startTime":1417.008,"endTime":1425.359,"body":"concentric failure basically no no forced raps no"},{"speaker":"[bryan_boorstein]","startTime":1425.519,"endTime":1430.789,"body":"length into partials no reverse drop sets"},{"speaker":"[bryan_boorstein]","startTime":1425.519,"endTime":1430.789,"body":"anything like that and then you do your"},{"speaker":"[bryan_boorstein]","startTime":1430.829,"endTime":1434.696,"body":"compound movement and then you come back"},{"speaker":"[bryan_boorstein]","startTime":1430.829,"endTime":1434.696,"body":"to the leg extension but when you come"},{"speaker":"[bryan_boorstein]","startTime":1434.756,"endTime":1438.582,"body":"back to the leg extension the second"},{"speaker":"[bryan_boorstein]","startTime":1434.756,"endTime":1438.582,"body":"time you're now doing all that like you"},{"speaker":"[bryan_boorstein]","startTime":1438.622,"endTime":1444.252,"body":"know past failure length and partials reverse"},{"speaker":"[bryan_boorstein]","startTime":1438.622,"endTime":1444.252,"body":"drop sets whatever it is so that is"},{"speaker":"[bryan_boorstein]","startTime":1444.312,"endTime":1448.559,"body":"the way i'm implementing at this time"},{"speaker":"[bryan_boorstein]","startTime":1444.312,"endTime":1448.559,"body":"so both on ham string day i'm going"},{"speaker":"[bryan_boorstein]","startTime":1448.679,"endTime":1453.367,"body":"leg curl then hip extension then back"},{"speaker":"[bryan_boorstein]","startTime":1448.679,"endTime":1453.367,"body":"to leg curl and its leg extension then"},{"speaker":"[bryan_boorstein]","startTime":1453.828,"endTime":1458.355,"body":"hack press then back to leg extend"},{"speaker":"[bryan_boorstein]","startTime":1453.828,"endTime":1458.355,"body":"and so that's going to be a new"},{"speaker":"[bryan_boorstein]","startTime":1458.475,"endTime":1464.425,"body":"thing implemented this cycle to see if"},{"speaker":"[bryan_boorstein]","startTime":1458.475,"endTime":1464.425,"body":"i can still get the benefits of the"},{"speaker":"[bryan_boorstein]","startTime":1464.485,"endTime":1472.418,"body":"kind of short then lengthened sequence without"},{"speaker":"[bryan_boorstein]","startTime":1464.485,"endTime":1472.418,"body":"inhibiting my progress on the compound movement because"},{"speaker":"[bryan_boorstein]","startTime":1472.478,"endTime":1476.926,"body":"i'm taking the isolation movement to the"},{"speaker":"[bryan_boorstein]","startTime":1472.478,"endTime":1476.926,"body":"house or um so those are kind of"},{"speaker":"[bryan_boorstein]","startTime":1476.966,"endTime":1482.515,"body":"the big sweeping changes to my training"},{"speaker":"[bryan_boorstein]","startTime":1476.966,"endTime":1482.515,"body":"this cycle and then that will be available"},{"speaker":"[bryan_boorstein]","startTime":1482.735,"endTime":1487.607,"body":"in the train heroic app under brian's"},{"speaker":"[bryan_boorstein]","startTime":1482.735,"endTime":1487.607,"body":"program for anyone it wants to follow along"},{"speaker":"[bryan_boorstein]","startTime":1487.667,"endTime":1487.948,"body":"with that"},{"speaker":"[aaron_straker]","startTime":1489.21,"endTime":1492.496,"body":"i really really like that i think"},{"speaker":"[aaron_straker]","startTime":1489.21,"endTime":1492.496,"body":"it's really cool i'm interested to hear more"},{"speaker":"[aaron_straker]","startTime":1492.716,"endTime":1497.244,"body":"how that unfolds in the coming weeks"},{"speaker":"[aaron_straker]","startTime":1492.716,"endTime":1497.244,"body":"as we chat on the podcast i think"},{"speaker":"[aaron_straker]","startTime":1497.284,"endTime":1504.033,"body":"that can be like especially beneficial for"},{"speaker":"[aaron_straker]","startTime":1497.284,"endTime":1504.033,"body":"people with limited equipment and it gives you"},{"speaker":"[aaron_straker]","startTime":1504.073,"endTime":1510.019,"body":"a little bit more options for training"},{"speaker":"[aaron_straker]","startTime":1504.073,"endTime":1510.019,"body":"stuff with limited exercise availability"},{"speaker":"[bryan_boorstein]","startTime":1511.713,"endTime":1512.215,"body":"totally yeah"},{"speaker":"[aaron_straker]","startTime":1512.16,"endTime":1512.82,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":1512.415,"endTime":1514.32,"body":"because you can use the same exercise"},{"speaker":"[bryan_boorstein]","startTime":1512.415,"endTime":1514.32,"body":"in a different manner"},{"speaker":"[aaron_straker]","startTime":1514.77,"endTime":1514.892,"body":"yep"},{"speaker":"[bryan_boorstein]","startTime":1514.942,"endTime":1516.928,"body":"so yeah very cool what else"},{"speaker":"[aaron_straker]","startTime":1516.94,"endTime":1518.062,"body":"hum"},{"speaker":"[bryan_boorstein]","startTime":1516.948,"endTime":1517.589,"body":"is going on in your world"},{"speaker":"[aaron_straker]","startTime":1518.422,"endTime":1521.788,"body":"nothing else i think that now i"},{"speaker":"[aaron_straker]","startTime":1518.422,"endTime":1521.788,"body":"guess last one i have officially i think"},{"speaker":"[aaron_straker]","startTime":1521.848,"endTime":1525.815,"body":"i hinted on this a few weeks"},{"speaker":"[aaron_straker]","startTime":1521.848,"endTime":1525.815,"body":"back officially started my first girl client in"},{"speaker":"[aaron_straker]","startTime":1525.875,"endTime":1527.858,"body":"over two years is"},{"speaker":"[bryan_boorstein]","startTime":1527.872,"endTime":1528.012,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1527.938,"endTime":1532.225,"body":"very new for me i did do"},{"speaker":"[aaron_straker]","startTime":1527.938,"endTime":1532.225,"body":"my due diligence on the intake form to"},{"speaker":"[aaron_straker]","startTime":1532.286,"endTime":1535.431,"body":"make sure it is a game that"},{"speaker":"[aaron_straker]","startTime":1532.286,"endTime":1535.431,"body":"i can win or i should say we"},{"speaker":"[aaron_straker]","startTime":1535.511,"endTime":1539.377,"body":"can win which is much more appropriate"},{"speaker":"[aaron_straker]","startTime":1535.511,"endTime":1539.377,"body":"i still don't think it's something i will"},{"speaker":"[aaron_straker]","startTime":1539.417,"endTime":1543.705,"body":"explore at large but maybe all keep"},{"speaker":"[aaron_straker]","startTime":1539.417,"endTime":1543.705,"body":"like one or two roster spots open for"},{"speaker":"[aaron_straker]","startTime":1543.745,"endTime":1549.114,"body":"the right type um of person and"},{"speaker":"[aaron_straker]","startTime":1543.745,"endTime":1549.114,"body":"it was just really interesting this person framed"},{"speaker":"[aaron_straker]","startTime":1549.174,"endTime":1549.675,"body":"it in a way"},{"speaker":"[bryan_boorstein]","startTime":1549.571,"endTime":1549.592,"body":"m"},{"speaker":"[aaron_straker]","startTime":1549.775,"endTime":1551.538,"body":"that i just don't i would have"},{"speaker":"[bryan_boorstein]","startTime":1551.542,"endTime":1551.562,"body":"m"},{"speaker":"[aaron_straker]","startTime":1551.558,"endTime":1554.222,"body":"been i would have felt horrible no"},{"speaker":"[aaron_straker]","startTime":1551.558,"endTime":1554.222,"body":"you know so i"},{"speaker":"[bryan_boorstein]","startTime":1554.236,"endTime":1554.256,"body":"m"},{"speaker":"[aaron_straker]","startTime":1554.302,"endTime":1555.003,"body":"was like yu know this"},{"speaker":"[bryan_boorstein]","startTime":1554.971,"endTime":1554.992,"body":"m"},{"speaker":"[aaron_straker]","startTime":1555.424,"endTime":1556.406,"body":"these are my cards right"},{"speaker":"[bryan_boorstein]","startTime":1556.342,"endTime":1556.585,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1556.486,"endTime":1559.291,"body":"i put my cards on the table"},{"speaker":"[aaron_straker]","startTime":1556.486,"endTime":1559.291,"body":"first i said this isn't something i do"},{"speaker":"[aaron_straker]","startTime":1559.571,"endTime":1562.496,"body":"a lot of m a bit out"},{"speaker":"[aaron_straker]","startTime":1559.571,"endTime":1562.496,"body":"of practice but here the questions i want"},{"speaker":"[aaron_straker]","startTime":1562.636,"endTime":1566.002,"body":"answers to because i want to make"},{"speaker":"[aaron_straker]","startTime":1562.636,"endTime":1566.002,"body":"for that i can help you going into"},{"speaker":"[aaron_straker]","startTime":1566.042,"endTime":1570.529,"body":"this um and worked out so i'm"},{"speaker":"[aaron_straker]","startTime":1566.042,"endTime":1570.529,"body":"really really excited about it should be fun"},{"speaker":"[aaron_straker]","startTime":1571.311,"endTime":1574.616,"body":"and i was more so like just"},{"speaker":"[aaron_straker]","startTime":1571.311,"endTime":1574.616,"body":"flattered in the way the person asked for"},{"speaker":"[aaron_straker]","startTime":1574.656,"endTime":1577.045,"body":"my help so there's that which is"},{"speaker":"[aaron_straker]","startTime":1574.656,"endTime":1577.045,"body":"pretty cool"},{"speaker":"[bryan_boorstein]","startTime":1578.162,"endTime":1581.805,"body":"if you don't mind talking about it"},{"speaker":"[bryan_boorstein]","startTime":1578.162,"endTime":1581.805,"body":"what are some of the things that you"},{"speaker":"[bryan_boorstein]","startTime":1581.845,"endTime":1585.471,"body":"would look for or are looking for"},{"speaker":"[bryan_boorstein]","startTime":1581.845,"endTime":1585.471,"body":"to take on a female client"},{"speaker":"[aaron_straker]","startTime":1585.57,"endTime":1592.14,"body":"yeah yeah so i want objective historical"},{"speaker":"[aaron_straker]","startTime":1585.57,"endTime":1592.14,"body":"numbers of how much time was spent in"},{"speaker":"[aaron_straker]","startTime":1592.221,"endTime":1594.885,"body":"a deficit how much time was in"},{"speaker":"[aaron_straker]","startTime":1592.221,"endTime":1594.885,"body":"caloric"},{"speaker":"[bryan_boorstein]","startTime":1594.652,"endTime":1594.672,"body":"m"},{"speaker":"[aaron_straker]","startTime":1594.985,"endTime":1601.115,"body":"surplus et cetera i want numbers i"},{"speaker":"[aaron_straker]","startTime":1594.985,"endTime":1601.115,"body":"want to know around i want to know"},{"speaker":"[aaron_straker]","startTime":1601.135,"endTime":1601.236,"body":"what"},{"speaker":"[bryan_boorstein]","startTime":1601.252,"endTime":1601.272,"body":"m"},{"speaker":"[aaron_straker]","startTime":1601.296,"endTime":1604.802,"body":"birth control they are on the length"},{"speaker":"[aaron_straker]","startTime":1601.296,"endTime":1604.802,"body":"they were on it i want to know"},{"speaker":"[aaron_straker]","startTime":1604.842,"endTime":1609.549,"body":"what cycle health is like i want"},{"speaker":"[aaron_straker]","startTime":1604.842,"endTime":1609.549,"body":"lab work i want dex i just want"},{"speaker":"[aaron_straker]","startTime":1609.75,"endTime":1614.299,"body":"lot more information so that i can"},{"speaker":"[aaron_straker]","startTime":1609.75,"endTime":1614.299,"body":"make a lot more informed decisions at the"},{"speaker":"[aaron_straker]","startTime":1614.339,"endTime":1620.021,"body":"end of the day i mean coaching"},{"speaker":"[aaron_straker]","startTime":1614.339,"endTime":1620.021,"body":"women and girls however you want to properly"},{"speaker":"[aaron_straker]","startTime":1620.101,"endTime":1622.445,"body":"frame that female it's just harder right"},{"speaker":"[bryan_boorstein]","startTime":1622.432,"endTime":1623.422,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1622.465,"endTime":1628.855,"body":"there's more moving pieces you have a"},{"speaker":"[aaron_straker]","startTime":1622.465,"endTime":1628.855,"body":"less resilient endicran system to environment and then"},{"speaker":"[aaron_straker]","startTime":1628.895,"endTime":1633.784,"body":"you also get a lot of the"},{"speaker":"[aaron_straker]","startTime":1628.895,"endTime":1633.784,"body":"like i mean let's face it from from"},{"speaker":"[aaron_straker]","startTime":1633.844,"endTime":1640.475,"body":"a male versus a female standpoint the"},{"speaker":"[aaron_straker]","startTime":1633.844,"endTime":1640.475,"body":"female is under much more socidal pressures to"},{"speaker":"[aaron_straker]","startTime":1640.555,"endTime":1644.844,"body":"look a certain way they've been marketed"},{"speaker":"[aaron_straker]","startTime":1640.555,"endTime":1644.844,"body":"too much more especially you know in the"},{"speaker":"[aaron_straker]","startTime":1645.145,"endTime":1645.626,"body":"earlier two"},{"speaker":"[bryan_boorstein]","startTime":1645.571,"endTime":1645.592,"body":"m"},{"speaker":"[aaron_straker]","startTime":1645.707,"endTime":1650.741,"body":"thousands in those sorts of things and"},{"speaker":"[aaron_straker]","startTime":1645.707,"endTime":1650.741,"body":"you just don't know how much of like"},{"speaker":"[aaron_straker]","startTime":1650.881,"endTime":1656.951,"body":"reformatting you need to do around like"},{"speaker":"[aaron_straker]","startTime":1650.881,"endTime":1656.951,"body":"um psychological attachments to certain things are saying"},{"speaker":"[aaron_straker]","startTime":1656.991,"endTime":1660.817,"body":"like oh well i can't eat more"},{"speaker":"[aaron_straker]","startTime":1656.991,"endTime":1660.817,"body":"than eighteen hundred calories or something but there's"},{"speaker":"[aaron_straker]","startTime":1660.898,"endTime":1666.687,"body":"no there's no active reasoning to that"},{"speaker":"[aaron_straker]","startTime":1660.898,"endTime":1666.687,"body":"it's just something that's been negatively reinforced sort"},{"speaker":"[aaron_straker]","startTime":1666.727,"endTime":1670.213,"body":"of so i mean at the end"},{"speaker":"[aaron_straker]","startTime":1666.727,"endTime":1670.213,"body":"of the day it's just harder to do"},{"speaker":"[aaron_straker]","startTime":1670.794,"endTime":1676.943,"body":"and it requires a little bit more"},{"speaker":"[aaron_straker]","startTime":1670.794,"endTime":1676.943,"body":"intricate of an approach then i would generally"},{"speaker":"[aaron_straker]","startTime":1677.023,"endTime":1681.988,"body":"take with my mails sort of thing"},{"speaker":"[aaron_straker]","startTime":1677.023,"endTime":1681.988,"body":"um and it's just like i've said this"},{"speaker":"[aaron_straker]","startTime":1682.028,"endTime":1685.994,"body":"before like i don't i never desire"},{"speaker":"[aaron_straker]","startTime":1682.028,"endTime":1685.994,"body":"to be the coach for everyone like i"},{"speaker":"[aaron_straker]","startTime":1686.074,"endTime":1688.879,"body":"want to hit home runs with people"},{"speaker":"[aaron_straker]","startTime":1686.074,"endTime":1688.879,"body":"i know that can hit home runs for"},{"speaker":"[aaron_straker]","startTime":1689.139,"endTime":1690.642,"body":"it works for me it works"},{"speaker":"[bryan_boorstein]","startTime":1690.592,"endTime":1690.812,"body":"oh"},{"speaker":"[aaron_straker]","startTime":1690.682,"endTime":1694.348,"body":"for them it's fantastic when i get"},{"speaker":"[aaron_straker]","startTime":1690.682,"endTime":1694.348,"body":"things out of my wheelhouse"},{"speaker":"[bryan_boorstein]","startTime":1694.162,"endTime":1694.302,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1694.368,"endTime":1697.734,"body":"i would rather just far out and"},{"speaker":"[aaron_straker]","startTime":1694.368,"endTime":1697.734,"body":"say now you know i'm not a great"},{"speaker":"[aaron_straker]","startTime":1697.874,"endTime":1702.181,"body":"resource for you but i know someone"},{"speaker":"[aaron_straker]","startTime":1697.874,"endTime":1702.181,"body":"who is but sometimes when people are like"},{"speaker":"[aaron_straker]","startTime":1702.261,"endTime":1704.144,"body":"air and i really want to work"},{"speaker":"[aaron_straker]","startTime":1702.261,"endTime":1704.144,"body":"with you specifically"},{"speaker":"[bryan_boorstein]","startTime":1703.882,"endTime":1704.722,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1705.266,"endTime":1709.051,"body":"i'm like okay you know so hard"},{"speaker":"[aaron_straker]","startTime":1705.266,"endTime":1709.051,"body":"for me to say sorry"},{"speaker":"[bryan_boorstein]","startTime":1709.152,"endTime":1709.653,"body":"it's flattering"},{"speaker":"[aaron_straker]","startTime":1709.972,"endTime":1710.032,"body":"it"},{"speaker":"[bryan_boorstein]","startTime":1709.995,"endTime":1710.135,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1710.112,"endTime":1710.233,"body":"is"},{"speaker":"[bryan_boorstein]","startTime":1710.215,"endTime":1710.336,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1710.453,"endTime":1710.693,"body":"it is"},{"speaker":"[bryan_boorstein]","startTime":1710.577,"endTime":1711.48,"body":"for sure ah"},{"speaker":"[aaron_straker]","startTime":1711.654,"endTime":1715.518,"body":"so i'm excited about it just to"},{"speaker":"[aaron_straker]","startTime":1711.654,"endTime":1715.518,"body":"do something a little bit different it will"},{"speaker":"[aaron_straker]","startTime":1715.598,"endTime":1719.972,"body":"bring out the best and me and"},{"speaker":"[aaron_straker]","startTime":1715.598,"endTime":1719.972,"body":"my coaching sort of thing and any kind"},{"speaker":"[aaron_straker]","startTime":1720.013,"endTime":1724.057,"body":"of new things i need to learn"},{"speaker":"[aaron_straker]","startTime":1720.013,"endTime":1724.057,"body":"explore to make sure i deliver the best"},{"speaker":"[aaron_straker]","startTime":1724.137,"endTime":1725.999,"body":"protocols and stuff i possibly can"},{"speaker":"[bryan_boorstein]","startTime":1727.402,"endTime":1728.243,"body":"sweet i love that"},{"speaker":"[aaron_straker]","startTime":1728.31,"endTime":1728.572,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1729.104,"endTime":1731.968,"body":"um all right cool do you want"},{"speaker":"[bryan_boorstein]","startTime":1729.104,"endTime":1731.968,"body":"to jump in some questions"},{"speaker":"[aaron_straker]","startTime":1732.02,"endTime":1732.2,"body":"well"},{"speaker":"[bryan_boorstein]","startTime":1732.189,"endTime":1733.611,"body":"and see if we have time to"},{"speaker":"[bryan_boorstein]","startTime":1732.189,"endTime":1733.611,"body":"get to this topic"},{"speaker":"[aaron_straker]","startTime":1733.783,"endTime":1737.148,"body":"yeah yeah we might end up just"},{"speaker":"[aaron_straker]","startTime":1733.783,"endTime":1737.148,"body":"honestly finishing the questions but here we go"},{"speaker":"[bryan_boorstein]","startTime":1737.282,"endTime":1739.208,"body":"and then doing the topic next week"},{"speaker":"[bryan_boorstein]","startTime":1737.282,"endTime":1739.208,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1739.463,"endTime":1740.005,"body":"potentially"},{"speaker":"[bryan_boorstein]","startTime":1739.971,"endTime":1744.352,"body":"yeah that's my fault for being late"},{"speaker":"[bryan_boorstein]","startTime":1739.971,"endTime":1744.352,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1743.653,"endTime":1750.327,"body":"so the first one is is there"},{"speaker":"[aaron_straker]","startTime":1743.653,"endTime":1750.327,"body":"evidence suggesting that whole foods are better than"},{"speaker":"[aaron_straker]","startTime":1750.728,"endTime":1751.048,"body":"shakes"},{"speaker":"[bryan_boorstein]","startTime":1753.564,"endTime":1754.892,"body":"should i take a stab at this"},{"speaker":"[bryan_boorstein]","startTime":1753.564,"endTime":1754.892,"body":"one first"},{"speaker":"[aaron_straker]","startTime":1754.651,"endTime":1757.505,"body":"let's have you take a stab at"},{"speaker":"[aaron_straker]","startTime":1754.651,"endTime":1757.505,"body":"it and then i'll i'll circle back let's"},{"speaker":"[aaron_straker]","startTime":1757.545,"endTime":1757.827,"body":"do that"},{"speaker":"[bryan_boorstein]","startTime":1758.232,"endTime":1765.544,"body":"yeah i think that it kind of"},{"speaker":"[bryan_boorstein]","startTime":1758.232,"endTime":1765.544,"body":"a bit goes back to the like macro's"},{"speaker":"[bryan_boorstein]","startTime":1765.824,"endTime":1771.834,"body":"question of do i just need to"},{"speaker":"[bryan_boorstein]","startTime":1765.824,"endTime":1771.834,"body":"hit my macro's and i think that from"},{"speaker":"[bryan_boorstein]","startTime":1771.874,"endTime":1777.604,"body":"like a broad sweeping perspective of just"},{"speaker":"[bryan_boorstein]","startTime":1771.874,"endTime":1777.604,"body":"looking at your physique development or your esthetics"},{"speaker":"[bryan_boorstein]","startTime":1778.906,"endTime":1779.788,"body":"that yeah"},{"speaker":"[aaron_straker]","startTime":1779.683,"endTime":1779.745,"body":"the"},{"speaker":"[bryan_boorstein]","startTime":1779.908,"endTime":1783.596,"body":"you can do it with shakes you're"},{"speaker":"[bryan_boorstein]","startTime":1779.908,"endTime":1783.596,"body":"going to touch on this so i'm not"},{"speaker":"[bryan_boorstein]","startTime":1783.636,"endTime":1787.127,"body":"going to steal your thunder here too"},{"speaker":"[bryan_boorstein]","startTime":1783.636,"endTime":1787.127,"body":"much but i think that you end up"},{"speaker":"[bryan_boorstein]","startTime":1787.227,"endTime":1795.192,"body":"with some potential micro nutrient issues if"},{"speaker":"[bryan_boorstein]","startTime":1787.227,"endTime":1795.192,"body":"you're just doing too many shakes you can"},{"speaker":"[bryan_boorstein]","startTime":1795.252,"endTime":1801.632,"body":"have bowel movement issues through not getting"},{"speaker":"[bryan_boorstein]","startTime":1795.252,"endTime":1801.632,"body":"enough fiber and things like that you can"},{"speaker":"[bryan_boorstein]","startTime":1801.672,"endTime":1807.883,"body":"have satiety issues through just not being"},{"speaker":"[bryan_boorstein]","startTime":1801.672,"endTime":1807.883,"body":"full because everything is liquid so i think"},{"speaker":"[bryan_boorstein]","startTime":1807.923,"endTime":1811.389,"body":"that that those are potential idea things"},{"speaker":"[bryan_boorstein]","startTime":1807.923,"endTime":1811.389,"body":"that i'm sure you'll have more to add"},{"speaker":"[bryan_boorstein]","startTime":1811.449,"endTime":1814.513,"body":"to and then i also think that"},{"speaker":"[bryan_boorstein]","startTime":1811.449,"endTime":1814.513,"body":"it kind it depends where you are in"},{"speaker":"[bryan_boorstein]","startTime":1814.593,"endTime":1821.119,"body":"your nutritional periodization because if you're in"},{"speaker":"[bryan_boorstein]","startTime":1814.593,"endTime":1821.119,"body":"a bulk or in a surplus then you"},{"speaker":"[bryan_boorstein]","startTime":1821.279,"endTime":1827.125,"body":"may need to have shakes just to"},{"speaker":"[bryan_boorstein]","startTime":1821.279,"endTime":1827.125,"body":"get enough calories because it's hard to get"},{"speaker":"[bryan_boorstein]","startTime":1827.165,"endTime":1832.093,"body":"a lot of food down whereas when"},{"speaker":"[bryan_boorstein]","startTime":1827.165,"endTime":1832.093,"body":"you're in a deficit even though i tend"},{"speaker":"[bryan_boorstein]","startTime":1832.374,"endTime":1836.24,"body":"to overprioritize shakes just out of ease"},{"speaker":"[bryan_boorstein]","startTime":1832.374,"endTime":1836.24,"body":"like i'm a big fan of you know"},{"speaker":"[bryan_boorstein]","startTime":1836.3,"endTime":1841.148,"body":"the first six as of my day"},{"speaker":"[bryan_boorstein]","startTime":1836.3,"endTime":1841.148,"body":"just being kind of like protein shakes and"},{"speaker":"[bryan_boorstein]","startTime":1841.669,"endTime":1845.095,"body":"i guess you'd call it like some"},{"speaker":"[bryan_boorstein]","startTime":1841.669,"endTime":1845.095,"body":"sort of version of a protein sparing modified"},{"speaker":"[bryan_boorstein]","startTime":1845.175,"endTime":1848.701,"body":"fast is kind of what i do"},{"speaker":"[bryan_boorstein]","startTime":1845.175,"endTime":1848.701,"body":"but i do make sure that the latter"},{"speaker":"[bryan_boorstein]","startTime":1848.761,"endTime":1850.804,"body":"half my day is all whole food"},{"speaker":"[aaron_straker]","startTime":1850.92,"endTime":1851.203,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":1850.925,"endTime":1853.689,"body":"so i think that you have a"},{"speaker":"[bryan_boorstein]","startTime":1850.925,"endTime":1853.689,"body":"little bit more freedom with that when you're"},{"speaker":"[bryan_boorstein]","startTime":1853.729,"endTime":1855.993,"body":"in a surplus and you have a"},{"speaker":"[bryan_boorstein]","startTime":1853.729,"endTime":1855.993,"body":"ton of calories and you probably have a"},{"speaker":"[bryan_boorstein]","startTime":1856.013,"endTime":1860.961,"body":"little bit less freedom when when you're"},{"speaker":"[bryan_boorstein]","startTime":1856.013,"endTime":1860.961,"body":"dieting and you should probably veer more to"},{"speaker":"[bryan_boorstein]","startTime":1861.163,"endTime":1861.606,"body":"whole foods"},{"speaker":"[aaron_straker]","startTime":1862.581,"endTime":1868.03,"body":"yeah i'm glad you brought up the"},{"speaker":"[aaron_straker]","startTime":1862.581,"endTime":1868.03,"body":"part around the peridization and the gaining phase"},{"speaker":"[aaron_straker]","startTime":1868.39,"endTime":1876.664,"body":"it has more practicality there because of"},{"speaker":"[aaron_straker]","startTime":1868.39,"endTime":1876.664,"body":"you're playing you're solving a different problem when"},{"speaker":"[aaron_straker]","startTime":1876.724,"endTime":1881.111,"body":"you need to eat less food volume"},{"speaker":"[aaron_straker]","startTime":1876.724,"endTime":1881.111,"body":"is your best friend when you need to"},{"speaker":"[aaron_straker]","startTime":1881.151,"endTime":1886.12,"body":"eat more food and your really full"},{"speaker":"[aaron_straker]","startTime":1881.151,"endTime":1886.12,"body":"volume is like kind of your nemesis at"},{"speaker":"[aaron_straker]","startTime":1886.14,"endTime":1886.601,"body":"that point"},{"speaker":"[bryan_boorstein]","startTime":1886.975,"endTime":1887.482,"body":"hm"},{"speaker":"[aaron_straker]","startTime":1887.242,"endTime":1892.611,"body":"um in the context here let's let's"},{"speaker":"[aaron_straker]","startTime":1887.242,"endTime":1892.611,"body":"assume we're talking about like just you know"},{"speaker":"[aaron_straker]","startTime":1892.752,"endTime":1899.133,"body":"general health maintenance and fat loss sort"},{"speaker":"[aaron_straker]","startTime":1892.752,"endTime":1899.133,"body":"of thing generally you're going to get more"},{"speaker":"[aaron_straker]","startTime":1899.513,"endTime":1906.505,"body":"nutrient density and more nutrient variety out"},{"speaker":"[aaron_straker]","startTime":1899.513,"endTime":1906.505,"body":"of whole food based sources from a calory"},{"speaker":"[aaron_straker]","startTime":1906.565,"endTime":1911.423,"body":"deficit standpoint on paper i'm sure there"},{"speaker":"[aaron_straker]","startTime":1906.565,"endTime":1911.423,"body":"will there will be people that argue that"},{"speaker":"[aaron_straker]","startTime":1911.463,"endTime":1916.632,"body":"like shakes can get the job done"},{"speaker":"[aaron_straker]","startTime":1911.463,"endTime":1916.632,"body":"there's a large gap especially when we talk"},{"speaker":"[aaron_straker]","startTime":1916.692,"endTime":1922.183,"body":"about fat loss of things on paper"},{"speaker":"[aaron_straker]","startTime":1916.692,"endTime":1922.183,"body":"and in practicality because even with shakes let's"},{"speaker":"[aaron_straker]","startTime":1922.224,"endTime":1928.066,"body":"assume that micro nutrients are you know"},{"speaker":"[aaron_straker]","startTime":1922.224,"endTime":1928.066,"body":"equal here we get we run into volume"},{"speaker":"[aaron_straker]","startTime":1928.106,"endTime":1932.74,"body":"and satiety right in one of the"},{"speaker":"[aaron_straker]","startTime":1928.106,"endTime":1932.74,"body":"biggest detriment to people with fat loss phases"},{"speaker":"[aaron_straker]","startTime":1933.162,"endTime":1937.544,"body":"is being hungry and you know having"},{"speaker":"[aaron_straker]","startTime":1933.162,"endTime":1937.544,"body":"to deal with will power and using air"},{"speaker":"[aaron_straker]","startTime":1937.584,"endTime":1942.973,"body":"quotes here for like the podcast listeners"},{"speaker":"[aaron_straker]","startTime":1937.584,"endTime":1942.973,"body":"the approach that i take with my clients"},{"speaker":"[aaron_straker]","startTime":1943.033,"endTime":1946.038,"body":"is like let's eat food so that"},{"speaker":"[aaron_straker]","startTime":1943.033,"endTime":1946.038,"body":"you're not hungry and you don't have to"},{"speaker":"[aaron_straker]","startTime":1946.118,"endTime":1951.263,"body":"flex your wil power muscle because you're"},{"speaker":"[aaron_straker]","startTime":1946.118,"endTime":1951.263,"body":"not ever really that hungry um so that's"},{"speaker":"[aaron_straker]","startTime":1951.303,"endTime":1957.008,"body":"where it really breaks down is because"},{"speaker":"[aaron_straker]","startTime":1951.303,"endTime":1957.008,"body":"shakes are already let's call them processed in"},{"speaker":"[aaron_straker]","startTime":1957.048,"endTime":1962.867,"body":"the form that you're not getting fiber"},{"speaker":"[aaron_straker]","startTime":1957.048,"endTime":1962.867,"body":"and you're drinking your calories as opposed to"},{"speaker":"[aaron_straker]","startTime":1963.007,"endTime":1968.155,"body":"chewing them eating them that sort of"},{"speaker":"[aaron_straker]","startTime":1963.007,"endTime":1968.155,"body":"thing and that's where it really will kind"},{"speaker":"[aaron_straker]","startTime":1968.236,"endTime":1974.405,"body":"of there's a reason the best physiques"},{"speaker":"[aaron_straker]","startTime":1968.236,"endTime":1974.405,"body":"your natural body builders even your enhanced body"},{"speaker":"[aaron_straker]","startTime":1974.465,"endTime":1978.332,"body":"builders and stuff are not just having"},{"speaker":"[aaron_straker]","startTime":1974.465,"endTime":1978.332,"body":"like forty shakes a day they're having"},{"speaker":"[bryan_boorstein]","startTime":1978.262,"endTime":1978.443,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":1978.472,"endTime":1982.559,"body":"real foods because it stood the test"},{"speaker":"[aaron_straker]","startTime":1978.472,"endTime":1982.559,"body":"of time for people who are dieting too"},{"speaker":"[aaron_straker]","startTime":1982.639,"endTime":1987.9,"body":"vary lean physics yeah"},{"speaker":"[bryan_boorstein]","startTime":1989.014,"endTime":1992.128,"body":"eh well said jump unto this next"},{"speaker":"[bryan_boorstein]","startTime":1989.014,"endTime":1992.128,"body":"question"},{"speaker":"[aaron_straker]","startTime":1991.952,"endTime":1992.417,"body":"let's do it"},{"speaker":"[bryan_boorstein]","startTime":1994.682,"endTime":2000.468,"body":"thoughts on nutrition protocol for high school"},{"speaker":"[bryan_boorstein]","startTime":1994.682,"endTime":2000.468,"body":"wrestlers four months of one point five percent"},{"speaker":"[bryan_boorstein]","startTime":2000.548,"endTime":2002.87,"body":"body weight loss per week question mark"},{"speaker":"[bryan_boorstein]","startTime":2000.548,"endTime":2002.87,"body":"maybe"},{"speaker":"[aaron_straker]","startTime":2004.12,"endTime":2004.601,"body":"this one"},{"speaker":"[bryan_boorstein]","startTime":2004.812,"endTime":2005.862,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2005.062,"endTime":2010.934,"body":"man i i really don't want to"},{"speaker":"[aaron_straker]","startTime":2005.062,"endTime":2010.934,"body":"answer this question to be completely honest because"},{"speaker":"[aaron_straker]","startTime":2010.994,"endTime":2011.355,"body":"i think"},{"speaker":"[aaron_straker]","startTime":2014.502,"endTime":2017.056,"body":"it's just not good right i mean"},{"speaker":"[aaron_straker]","startTime":2014.502,"endTime":2017.056,"body":"i think"},{"speaker":"[bryan_boorstein]","startTime":2018.192,"endTime":2018.432,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2018.331,"endTime":2021.279,"body":"it's one of the things where it's"},{"speaker":"[aaron_straker]","startTime":2018.331,"endTime":2021.279,"body":"i feel like if you caught me a"},{"speaker":"[bryan_boorstein]","startTime":2021.341,"endTime":2021.522,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2021.359,"endTime":2025.681,"body":"little bit younger in my life i"},{"speaker":"[aaron_straker]","startTime":2021.359,"endTime":2025.681,"body":"would have answered it differently but i just"},{"speaker":"[aaron_straker]","startTime":2025.741,"endTime":2031.693,"body":"know it doesn't turn out well for"},{"speaker":"[aaron_straker]","startTime":2025.741,"endTime":2031.693,"body":"people wrestling i get it it sport and"},{"speaker":"[aaron_straker]","startTime":2031.733,"endTime":2036.081,"body":"then there's obviously that trade off of"},{"speaker":"[aaron_straker]","startTime":2031.733,"endTime":2036.081,"body":"health to performance for sport type stuff but"},{"speaker":"[aaron_straker]","startTime":2036.862,"endTime":2041.87,"body":"four months of one point five body"},{"speaker":"[aaron_straker]","startTime":2036.862,"endTime":2041.87,"body":"weight loss per week so just to be"},{"speaker":"[aaron_straker]","startTime":2042.051,"endTime":2046.318,"body":"to be clear we generally say between"},{"speaker":"[aaron_straker]","startTime":2042.051,"endTime":2046.318,"body":"half a pound or sorry half a per"},{"speaker":"[aaron_straker]","startTime":2046.358,"endTime":2050.324,"body":"cent to one per cent on the"},{"speaker":"[aaron_straker]","startTime":2046.358,"endTime":2050.324,"body":"higher end of body weight loss per week"},{"speaker":"[aaron_straker]","startTime":2050.8050000000003,"endTime":2056.6769999999997,"body":"four months sixteen weeks at now the"},{"speaker":"[aaron_straker]","startTime":2050.8050000000003,"endTime":2056.6769999999997,"body":"high end of that you're covering a very"},{"speaker":"[aaron_straker]","startTime":2056.798,"endTime":2063.031,"body":"very large gap there and my question"},{"speaker":"[aaron_straker]","startTime":2056.798,"endTime":2063.031,"body":"would be like what what weight class are"},{"speaker":"[aaron_straker]","startTime":2063.091,"endTime":2066.614,"body":"you trying to wrestle at and why"},{"speaker":"[aaron_straker]","startTime":2063.091,"endTime":2066.614,"body":"would you not give yourself"},{"speaker":"[bryan_boorstein]","startTime":2066.942,"endTime":2067.0820000000003,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2067.615,"endTime":2073.271,"body":"an a longer time line so that"},{"speaker":"[aaron_straker]","startTime":2067.615,"endTime":2073.271,"body":"you don't have to be as aggressive have"},{"speaker":"[aaron_straker]","startTime":2073.311,"endTime":2078.139,"body":"they wrestled at this weight class before"},{"speaker":"[aaron_straker]","startTime":2073.311,"endTime":2078.139,"body":"or is something else you know potentially missing"},{"speaker":"[aaron_straker]","startTime":2078.76,"endTime":2084.39,"body":"i know personally from my experience like"},{"speaker":"[aaron_straker]","startTime":2078.76,"endTime":2084.39,"body":"some of my best friends and suffarest or"},{"speaker":"[aaron_straker]","startTime":2084.45,"endTime":2088.517,"body":"s in high school some of them"},{"speaker":"[aaron_straker]","startTime":2084.45,"endTime":2088.517,"body":"also played football like i remember are running"},{"speaker":"[aaron_straker]","startTime":2088.577,"endTime":2092.984,"body":"back would go from one eighty five"},{"speaker":"[aaron_straker]","startTime":2088.577,"endTime":2092.984,"body":"at the end of football season to russell"},{"speaker":"[aaron_straker]","startTime":2093.245,"endTime":2096.991,"body":"one forty five you know within a"},{"speaker":"[aaron_straker]","startTime":2093.245,"endTime":2096.991,"body":"period of like maybe six to eight weeks"},{"speaker":"[aaron_straker]","startTime":2097.091,"endTime":2104.704,"body":"between seasons it's really really um hard"},{"speaker":"[aaron_straker]","startTime":2097.091,"endTime":2104.704,"body":"dieting and not really great the protocol here"},{"speaker":"[aaron_straker]","startTime":2104.764,"endTime":2110.754,"body":"is probably going to need to be"},{"speaker":"[aaron_straker]","startTime":2104.764,"endTime":2110.754,"body":"stack what little carbohydrate you can actually put"},{"speaker":"[aaron_straker]","startTime":2110.834,"endTime":2115.141,"body":"into the diet pre and post training"},{"speaker":"[aaron_straker]","startTime":2110.834,"endTime":2115.141,"body":"sessions and then it's going to be a"},{"speaker":"[aaron_straker]","startTime":2115.221,"endTime":2122.425,"body":"lot of protein and vegetables and i"},{"speaker":"[aaron_straker]","startTime":2115.221,"endTime":2122.425,"body":"would one hundred percent put this individual on"},{"speaker":"[aaron_straker]","startTime":2123.49,"endTime":2130.141,"body":"a very comprehensive multi vitamin with metholated"},{"speaker":"[aaron_straker]","startTime":2123.49,"endTime":2130.141,"body":"forms of folie b twelve and and those"},{"speaker":"[aaron_straker]","startTime":2130.181,"endTime":2135.991,"body":"sorts of things zinc magnesium because your"},{"speaker":"[aaron_straker]","startTime":2130.181,"endTime":2135.991,"body":"diet our very very limited it's going to"},{"speaker":"[aaron_straker]","startTime":2136.051,"endTime":2141.642,"body":"be low calories and you're really just"},{"speaker":"[aaron_straker]","startTime":2136.051,"endTime":2141.642,"body":"going to be feeding right pre impost work"},{"speaker":"[aaron_straker]","startTime":2141.762,"endTime":2146.507,"body":"out so that you can get some"},{"speaker":"[aaron_straker]","startTime":2141.762,"endTime":2146.507,"body":"semblance of recovery i would not really recommend"},{"speaker":"[aaron_straker]","startTime":2146.587,"endTime":2149.997,"body":"doing this whatsoever sorry"},{"speaker":"[bryan_boorstein]","startTime":2149.762,"endTime":2149.983,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2152.06,"endTime":2152.525,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2152.432,"endTime":2155.044,"body":"so when you do the math real"},{"speaker":"[bryan_boorstein]","startTime":2152.432,"endTime":2155.044,"body":"quick in four months you look at it"},{"speaker":"[bryan_boorstein]","startTime":2155.104,"endTime":2158.804,"body":"as about seventeen weeks one point five"},{"speaker":"[bryan_boorstein]","startTime":2155.104,"endTime":2158.804,"body":"percent body weight"},{"speaker":"[aaron_straker]","startTime":2158.72,"endTime":2159.002,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":2158.844,"endTime":2163.692,"body":"lost per week that's twenty five per"},{"speaker":"[bryan_boorstein]","startTime":2158.844,"endTime":2163.692,"body":"cent of your body weight so that that"},{"speaker":"[bryan_boorstein]","startTime":2163.872,"endTime":2167.338,"body":"reference that you made of one eight"},{"speaker":"[bryan_boorstein]","startTime":2163.872,"endTime":2167.338,"body":"five to one forty five that's even slightly"},{"speaker":"[bryan_boorstein]","startTime":2167.478,"endTime":2171.65,"body":"less than twenty five percent body weight"},{"speaker":"[bryan_boorstein]","startTime":2167.478,"endTime":2171.65,"body":"um so this person would essentially be going"},{"speaker":"[bryan_boorstein]","startTime":2171.73,"endTime":2177.886,"body":"from like two hundred to one fifty"},{"speaker":"[bryan_boorstein]","startTime":2171.73,"endTime":2177.886,"body":"or one sixty to one twenty or something"},{"speaker":"[bryan_boorstein]","startTime":2177.966,"endTime":2178.427,"body":"along those"},{"speaker":"[aaron_straker]","startTime":2178.34,"endTime":2178.702,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2178.487,"endTime":2179.269,"body":"lines so"},{"speaker":"[aaron_straker]","startTime":2180.14,"endTime":2180.585,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2180.39,"endTime":2181.652,"body":"twenty five percent of body weighs a"},{"speaker":"[bryan_boorstein]","startTime":2180.39,"endTime":2181.652,"body":"ton"},{"speaker":"[aaron_straker]","startTime":2182.48,"endTime":2182.744,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2182.574,"endTime":2188.162,"body":"and i don't envy that position especially"},{"speaker":"[bryan_boorstein]","startTime":2182.574,"endTime":2188.162,"body":"at that age like i m i think"},{"speaker":"[bryan_boorstein]","startTime":2188.242,"endTime":2191.027,"body":"wrestling is one of those weird things"},{"speaker":"[bryan_boorstein]","startTime":2188.242,"endTime":2191.027,"body":"where like you said it's a sport and"},{"speaker":"[bryan_boorstein]","startTime":2191.067,"endTime":2194.713,"body":"so you you do what you have"},{"speaker":"[bryan_boorstein]","startTime":2191.067,"endTime":2194.713,"body":"to do for the sport but i feel"},{"speaker":"[bryan_boorstein]","startTime":2194.773,"endTime":2197.378,"body":"like there has to be some components"},{"speaker":"[bryan_boorstein]","startTime":2194.773,"endTime":2197.378,"body":"of stunting development"},{"speaker":"[aaron_straker]","startTime":2197.54,"endTime":2198.41,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2197.898,"endTime":2202.629,"body":"are happening there in those critical teen"},{"speaker":"[bryan_boorstein]","startTime":2197.898,"endTime":2202.629,"body":"age years um so"},{"speaker":"[aaron_straker]","startTime":2202.991,"endTime":2203.011,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":2203.271,"endTime":2206.079,"body":"so yeah i don't have much to"},{"speaker":"[bryan_boorstein]","startTime":2203.271,"endTime":2206.079,"body":"add aside from just a stroke of caution"},{"speaker":"[aaron_straker]","startTime":2206.57,"endTime":2210.132,"body":"yeah big stroke of caution for sure"},{"speaker":"[aaron_straker]","startTime":2206.57,"endTime":2210.132,"body":"okay"},{"speaker":"[bryan_boorstein]","startTime":2209.972,"endTime":2210.113,"body":"cool"},{"speaker":"[aaron_straker]","startTime":2211.114,"endTime":2212.458,"body":"neck one will kick over to you"},{"speaker":"[aaron_straker]","startTime":2211.114,"endTime":2212.458,"body":"ryan start"},{"speaker":"[bryan_boorstein]","startTime":2213.182,"endTime":2213.344,"body":"okay"},{"speaker":"[aaron_straker]","startTime":2214.051,"endTime":2220.707,"body":"during bulk do we need to decrease"},{"speaker":"[aaron_straker]","startTime":2214.051,"endTime":2220.707,"body":"fiber from fruits and vegetables because of high"},{"speaker":"[aaron_straker]","startTime":2220.767,"endTime":2221.108,"body":"carps"},{"speaker":"[bryan_boorstein]","startTime":2223.042,"endTime":2228.811,"body":"i don't know about that because of"},{"speaker":"[bryan_boorstein]","startTime":2223.042,"endTime":2228.811,"body":"high carbs um piece i do think that"},{"speaker":"[bryan_boorstein]","startTime":2229.092,"endTime":2236.424,"body":"fruit and egis probably naturally end up"},{"speaker":"[bryan_boorstein]","startTime":2229.092,"endTime":2236.424,"body":"getting slightly decreased during a bulk for satiety"},{"speaker":"[bryan_boorstein]","startTime":2237.346,"endTime":2244.98,"body":"um just because you're trying to fit"},{"speaker":"[bryan_boorstein]","startTime":2237.346,"endTime":2244.98,"body":"excess of calories into your day things that"},{"speaker":"[bryan_boorstein]","startTime":2245.081,"endTime":2250.943,"body":"are extremely filling like fruit and vegetables"},{"speaker":"[bryan_boorstein]","startTime":2245.081,"endTime":2250.943,"body":"are going to give you a lot of"},{"speaker":"[bryan_boorstein]","startTime":2251.003,"endTime":2255.851,"body":"water they're going to make you feel"},{"speaker":"[bryan_boorstein]","startTime":2251.003,"endTime":2255.851,"body":"full for the amount of calories that you"},{"speaker":"[bryan_boorstein]","startTime":2255.931,"endTime":2260.739,"body":"get and so depending on your hunger"},{"speaker":"[bryan_boorstein]","startTime":2255.931,"endTime":2260.739,"body":"at that time how deep you are into"},{"speaker":"[bryan_boorstein]","startTime":2260.799,"endTime":2261.28,"body":"your bulk"},{"speaker":"[aaron_straker]","startTime":2262.482,"endTime":2262.502,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":2262.483,"endTime":2263.967,"body":"and kind of what other foods"},{"speaker":"[aaron_straker]","startTime":2263.802,"endTime":2263.925,"body":"as"},{"speaker":"[bryan_boorstein]","startTime":2264.007,"endTime":2267.777,"body":"are filling the gaps in there it's"},{"speaker":"[bryan_boorstein]","startTime":2264.007,"endTime":2267.777,"body":"just it's just tough sometimes to get them"},{"speaker":"[bryan_boorstein]","startTime":2267.898,"endTime":2273.398,"body":"in i think it's more common than"},{"speaker":"[bryan_boorstein]","startTime":2267.898,"endTime":2273.398,"body":"it should be for people to avoid fruit"},{"speaker":"[bryan_boorstein]","startTime":2273.458,"endTime":2274.42,"body":"and vegis almost"},{"speaker":"[aaron_straker]","startTime":2274.781,"endTime":2274.902,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":2274.841,"endTime":2280.51,"body":"entirely in bulks and so that isn't"},{"speaker":"[bryan_boorstein]","startTime":2274.841,"endTime":2280.51,"body":"of course something that i encourage but i"},{"speaker":"[bryan_boorstein]","startTime":2280.61,"endTime":2291.08,"body":"relate to it because i've certainly been"},{"speaker":"[bryan_boorstein]","startTime":2280.61,"endTime":2291.08,"body":"there where i am sorry my google dogs"},{"speaker":"[bryan_boorstein]","startTime":2291.14,"endTime":2295.067,"body":"just signed me out for some reason"},{"speaker":"[bryan_boorstein]","startTime":2291.14,"endTime":2295.067,"body":"and i can't exactly figure out why but"},{"speaker":"[bryan_boorstein]","startTime":2295.107,"endTime":2300.264,"body":"yeah i just i just feel like"},{"speaker":"[bryan_boorstein]","startTime":2295.107,"endTime":2300.264,"body":"in a ball it's a it's difficult to"},{"speaker":"[bryan_boorstein]","startTime":2300.324,"endTime":2304.117,"body":"get those foods in at the end"},{"speaker":"[bryan_boorstein]","startTime":2300.324,"endTime":2304.117,"body":"of the day especially because you're you're so"},{"speaker":"[bryan_boorstein]","startTime":2304.277,"endTime":2308.676,"body":"full you're you're just trying to get"},{"speaker":"[bryan_boorstein]","startTime":2304.277,"endTime":2308.676,"body":"the calories down that you need and so"},{"speaker":"[bryan_boorstein]","startTime":2308.857,"endTime":2313.605,"body":"one thing that i might consider would"},{"speaker":"[bryan_boorstein]","startTime":2308.857,"endTime":2313.605,"body":"be the idea of trying to eat more"},{"speaker":"[bryan_boorstein]","startTime":2313.665,"endTime":2318.092,"body":"fruits and vegis earlier in the day"},{"speaker":"[bryan_boorstein]","startTime":2313.665,"endTime":2318.092,"body":"and then eating a little bit more little"},{"speaker":"[bryan_boorstein]","startTime":2318.112,"endTime":2321.498,"body":"ble foods at night because then at"},{"speaker":"[bryan_boorstein]","startTime":2318.112,"endTime":2321.498,"body":"least you can check that box get your"},{"speaker":"[bryan_boorstein]","startTime":2321.778,"endTime":2326.827,"body":"or fibre and our micronutrience from your"},{"speaker":"[bryan_boorstein]","startTime":2321.778,"endTime":2326.827,"body":"fruit and vedgis and then still be able"},{"speaker":"[bryan_boorstein]","startTime":2326.887,"endTime":2329.531,"body":"to kind of eat food that's a"},{"speaker":"[bryan_boorstein]","startTime":2326.887,"endTime":2329.531,"body":"little more interesting to you at the"},{"speaker":"[aaron_straker]","startTime":2329.491,"endTime":2329.591,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":2329.591,"endTime":2332.728,"body":"end day so um so that would"},{"speaker":"[bryan_boorstein]","startTime":2329.591,"endTime":2332.728,"body":"be my thoughts there how about you"},{"speaker":"[aaron_straker]","startTime":2334.954,"endTime":2339.983,"body":"i would say if they are getting"},{"speaker":"[aaron_straker]","startTime":2334.954,"endTime":2339.983,"body":"absurdly high and you are starting to suffer"},{"speaker":"[aaron_straker]","startTime":2340.083,"endTime":2345.313,"body":"some g i related things maybe you're"},{"speaker":"[aaron_straker]","startTime":2340.083,"endTime":2345.313,"body":"a little bit backed up constipated or super"},{"speaker":"[aaron_straker]","startTime":2345.393,"endTime":2349.665,"body":"super gas here really bloated then let's"},{"speaker":"[aaron_straker]","startTime":2345.393,"endTime":2349.665,"body":"look at where your fiber numbers are"},{"speaker":"[bryan_boorstein]","startTime":2349.962,"endTime":2350.082,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2351.56,"endTime":2355.546,"body":"that being said i know personally myself"},{"speaker":"[aaron_straker]","startTime":2351.56,"endTime":2355.546,"body":"when i am in a in a surplus"},{"speaker":"[aaron_straker]","startTime":2355.706,"endTime":2360.644,"body":"my fibre will get into the fifties"},{"speaker":"[aaron_straker]","startTime":2355.706,"endTime":2360.644,"body":"sixty is no problem i've had clients"},{"speaker":"[bryan_boorstein]","startTime":2360.732,"endTime":2360.917,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2360.884,"endTime":2365.452,"body":"who we are pushing like thirty six"},{"speaker":"[aaron_straker]","startTime":2360.884,"endTime":2365.452,"body":"thirty seven hundred calories their fibers creeping up"},{"speaker":"[aaron_straker]","startTime":2365.532,"endTime":2371.942,"body":"into the seventies even sometimes no issues"},{"speaker":"[aaron_straker]","startTime":2365.532,"endTime":2371.942,"body":"i don't it's something you need to do"},{"speaker":"[aaron_straker]","startTime":2372.123,"endTime":2376.23,"body":"just because you are in a gaining"},{"speaker":"[aaron_straker]","startTime":2372.123,"endTime":2376.23,"body":"phase however if you are like let's say"},{"speaker":"[aaron_straker]","startTime":2376.25,"endTime":2380.717,"body":"you're doing a ship ton of oats"},{"speaker":"[aaron_straker]","startTime":2376.25,"endTime":2380.717,"body":"oats are pretty high in fiber they are"},{"speaker":"[aaron_straker]","startTime":2380.857,"endTime":2383.902,"body":"also known when you're eating him higher"},{"speaker":"[aaron_straker]","startTime":2380.857,"endTime":2383.902,"body":"volumes to maybe cause"},{"speaker":"[bryan_boorstein]","startTime":2383.742,"endTime":2383.944,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2383.983,"endTime":2386.947,"body":"a little bit of g i distress"},{"speaker":"[aaron_straker]","startTime":2383.983,"endTime":2386.947,"body":"you can maybe swap some of those for"},{"speaker":"[aaron_straker]","startTime":2387.208,"endTime":2389.832,"body":"lower fiber options like a cream of"},{"speaker":"[bryan_boorstein]","startTime":2389.982,"endTime":2390.202,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2389.993,"endTime":2394.52,"body":"rice would be a really great swap"},{"speaker":"[aaron_straker]","startTime":2389.993,"endTime":2394.52,"body":"there where you can get something going to"},{"speaker":"[aaron_straker]","startTime":2394.58,"endTime":2400.39,"body":"digest a little bit faster easier but"},{"speaker":"[aaron_straker]","startTime":2394.58,"endTime":2400.39,"body":"i wouldn't say you need to decrease fiber"},{"speaker":"[aaron_straker]","startTime":2400.53,"endTime":2402.233,"body":"just because you are in a"},{"speaker":"[bryan_boorstein]","startTime":2402.432,"endTime":2402.592,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2402.894,"endTime":2409.146,"body":"gaining phase i would say from a"},{"speaker":"[aaron_straker]","startTime":2402.894,"endTime":2409.146,"body":"relative standpoint total caloric intake it will go"},{"speaker":"[aaron_straker]","startTime":2409.426,"endTime":2414.597,"body":"down but from an absolute standpoint your"},{"speaker":"[aaron_straker]","startTime":2409.426,"endTime":2414.597,"body":"fiber is probably going to go up during"},{"speaker":"[aaron_straker]","startTime":2414.657,"endTime":2415.258,"body":"a gaining phase"},{"speaker":"[bryan_boorstein]","startTime":2416.672,"endTime":2420.738,"body":"yeah i would agree with that as"},{"speaker":"[bryan_boorstein]","startTime":2416.672,"endTime":2420.738,"body":"well all right let me take this next"},{"speaker":"[bryan_boorstein]","startTime":2420.798,"endTime":2426.989,"body":"one over to you is there a"},{"speaker":"[bryan_boorstein]","startTime":2420.798,"endTime":2426.989,"body":"difference between optima nutrition for longevity versus strength"},{"speaker":"[bryan_boorstein]","startTime":2427.049,"endTime":2430.539,"body":"training and i assume that strength training"},{"speaker":"[bryan_boorstein]","startTime":2427.049,"endTime":2430.539,"body":"compasses hypertrophy training as well"},{"speaker":"[aaron_straker]","startTime":2430.8,"endTime":2436.469,"body":"yeah i would say yes there is"},{"speaker":"[aaron_straker]","startTime":2430.8,"endTime":2436.469,"body":"a difference and specifically"},{"speaker":"[bryan_boorstein]","startTime":2436.432,"endTime":2436.615,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2436.89,"endTime":2442.018,"body":"the way i'm going to answer this"},{"speaker":"[aaron_straker]","startTime":2436.89,"endTime":2442.018,"body":"is because of the term optimal right so"},{"speaker":"[aaron_straker]","startTime":2442.299,"endTime":2447.509,"body":"eating or you know let's call it"},{"speaker":"[aaron_straker]","startTime":2442.299,"endTime":2447.509,"body":"optimal strength training"},{"speaker":"[bryan_boorstein]","startTime":2447.282,"endTime":2447.942,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2447.549,"endTime":2453.302,"body":"and hypertrophy training like let's call it"},{"speaker":"[aaron_straker]","startTime":2447.549,"endTime":2453.302,"body":"eating for optimal gains carbohydrates are much better"},{"speaker":"[aaron_straker]","startTime":2453.382,"endTime":2457.409,"body":"for fuel and gains like we know"},{"speaker":"[aaron_straker]","startTime":2453.382,"endTime":2457.409,"body":"that higher protein intake is"},{"speaker":"[bryan_boorstein]","startTime":2457.482,"endTime":2457.722,"body":"yet"},{"speaker":"[aaron_straker]","startTime":2457.489,"endTime":2461.956,"body":"going to help us maximize muscle protein"},{"speaker":"[aaron_straker]","startTime":2457.489,"endTime":2461.956,"body":"synthesis signaling and we really want to be"},{"speaker":"[aaron_straker]","startTime":2462.036,"endTime":2468.63,"body":"hammering that m tour pathway i would"},{"speaker":"[aaron_straker]","startTime":2462.036,"endTime":2468.63,"body":"say for optimal nutrition for longevity we are"},{"speaker":"[aaron_straker]","startTime":2468.671,"endTime":2471.597,"body":"going to want a little bit more"},{"speaker":"[aaron_straker]","startTime":2468.671,"endTime":2471.597,"body":"of that a m p q pathway"},{"speaker":"[bryan_boorstein]","startTime":2472.294,"endTime":2472.418,"body":"yep"},{"speaker":"[aaron_straker]","startTime":2472.94,"endTime":2476.606,"body":"rob a little bit of those i"},{"speaker":"[aaron_straker]","startTime":2472.94,"endTime":2476.606,"body":"shouldn't even say a little bit probably a"},{"speaker":"[aaron_straker]","startTime":2476.827,"endTime":2482.196,"body":"moderate or if e're using kind of"},{"speaker":"[aaron_straker]","startTime":2476.827,"endTime":2482.196,"body":"subjective terms of that carbo hydrate to push"},{"speaker":"[aaron_straker]","startTime":2482.416,"endTime":2488.766,"body":"over to anti inflammatory you know mono"},{"speaker":"[aaron_straker]","startTime":2482.416,"endTime":2488.766,"body":"and polly on saturated fatty acid sources to"},{"speaker":"[aaron_straker]","startTime":2488.887,"endTime":2493.554,"body":"let us get just more polly finals"},{"speaker":"[aaron_straker]","startTime":2488.887,"endTime":2493.554,"body":"flavin all these sorts of things in that"},{"speaker":"[aaron_straker]","startTime":2493.755,"endTime":2503.289,"body":"will really combat for radicals in flying"},{"speaker":"[aaron_straker]","startTime":2493.755,"endTime":2503.289,"body":"anti inflammatory processes where when we're really really"},{"speaker":"[aaron_straker]","startTime":2503.349,"endTime":2507.696,"body":"pushing training really hard and a lot"},{"speaker":"[aaron_straker]","startTime":2503.349,"endTime":2507.696,"body":"of carbohydrate we will have some pro inflammatory"},{"speaker":"[aaron_straker]","startTime":2507.776,"endTime":2512.945,"body":"processes from this right we will get"},{"speaker":"[aaron_straker]","startTime":2507.776,"endTime":2512.945,"body":"a little bit of um oxidatove stress in"},{"speaker":"[aaron_straker]","startTime":2513.005,"endTime":2519.897,"body":"those sorts of things so because the"},{"speaker":"[aaron_straker]","startTime":2513.005,"endTime":2519.897,"body":"specific terminology here is optimal yes there is"},{"speaker":"[aaron_straker]","startTime":2519.977,"endTime":2525.746,"body":"a difference that being said finding a"},{"speaker":"[aaron_straker]","startTime":2519.977,"endTime":2525.746,"body":"good middle ground a lot of your if"},{"speaker":"[aaron_straker]","startTime":2525.786,"endTime":2532.918,"body":"you really look into like the generally"},{"speaker":"[aaron_straker]","startTime":2525.786,"endTime":2532.918,"body":"accepted information on longevity it's like super low"},{"speaker":"[aaron_straker]","startTime":2533.038,"endTime":2540.017,"body":"protein um and a lot of like"},{"speaker":"[aaron_straker]","startTime":2533.038,"endTime":2540.017,"body":"fasting and different things like that people look"},{"speaker":"[aaron_straker]","startTime":2540.198,"endTime":2545.587,"body":"quite frail um if we look in"},{"speaker":"[aaron_straker]","startTime":2540.198,"endTime":2545.587,"body":"from what a lot of the l i"},{"speaker":"[aaron_straker]","startTime":2545.627,"endTime":2550.876,"body":"shouldn't say leading because c v d"},{"speaker":"[aaron_straker]","startTime":2545.627,"endTime":2550.876,"body":"is the leading reason us americans are dying"},{"speaker":"[aaron_straker]","startTime":2551.336,"endTime":2556.224,"body":"but a lot of the risks and"},{"speaker":"[aaron_straker]","startTime":2551.336,"endTime":2556.224,"body":"fears for old age is people falling over"},{"speaker":"[aaron_straker]","startTime":2556.305,"endTime":2564.138,"body":"and like shattering bones because there protein"},{"speaker":"[aaron_straker]","startTime":2556.305,"endTime":2564.138,"body":"is so low they have their their attrofeed"},{"speaker":"[aaron_straker]","startTime":2564.318,"endTime":2565.46,"body":"so poorly sort of thing"},{"speaker":"[bryan_boorstein]","startTime":2565.392,"endTime":2565.714,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2565.48,"endTime":2569.206,"body":"so there's definitely a little bit of"},{"speaker":"[aaron_straker]","startTime":2565.48,"endTime":2569.206,"body":"like a middle ground from a hey i"},{"speaker":"[aaron_straker]","startTime":2569.286,"endTime":2569.967,"body":"need to fast"},{"speaker":"[bryan_boorstein]","startTime":2569.682,"endTime":2570.023,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2570.047,"endTime":2572.992,"body":"all the time for a tale g"},{"speaker":"[aaron_straker]","startTime":2570.047,"endTime":2572.992,"body":"and all of these things but also if"},{"speaker":"[aaron_straker]","startTime":2573.093,"endTime":2573.113,"body":"i"},{"speaker":"[bryan_boorstein]","startTime":2573.199,"endTime":2573.762,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2573.253,"endTime":2577.68,"body":"fall over something is going to shatter"},{"speaker":"[aaron_straker]","startTime":2573.253,"endTime":2577.68,"body":"and then that's probably going to end my"},{"speaker":"[aaron_straker]","startTime":2577.78,"endTime":2584.151,"body":"life like with most things we talk"},{"speaker":"[aaron_straker]","startTime":2577.78,"endTime":2584.151,"body":"about what is best in practical you is"},{"speaker":"[aaron_straker]","startTime":2584.391,"endTime":2588.899,"body":"probably somewhere in the middle ground of"},{"speaker":"[aaron_straker]","startTime":2584.391,"endTime":2588.899,"body":"the two extremes that are always presented"},{"speaker":"[aaron_straker]","startTime":2593.38,"endTime":2597.26,"body":"you're muted brian my"},{"speaker":"[bryan_boorstein]","startTime":2597.103,"endTime":2597.483,"body":"totally"},{"speaker":"[aaron_straker]","startTime":2597.521,"endTime":2597.684,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":2597.664,"endTime":2602.692,"body":"muted um so i was actually going"},{"speaker":"[bryan_boorstein]","startTime":2597.664,"endTime":2602.692,"body":"to focus mostly on the latter part of"},{"speaker":"[bryan_boorstein]","startTime":2602.992,"endTime":2608.842,"body":"that that you discussed in that the"},{"speaker":"[bryan_boorstein]","startTime":2602.992,"endTime":2608.842,"body":"longevity piece seems to be related to food"},{"speaker":"[bryan_boorstein]","startTime":2608.882,"endTime":2614.892,"body":"restriction and so strictly just from that"},{"speaker":"[bryan_boorstein]","startTime":2608.882,"endTime":2614.892,"body":"one perspective of hey if you're trying to"},{"speaker":"[bryan_boorstein]","startTime":2614.952,"endTime":2619.961,"body":"get stronger and put muscle on you"},{"speaker":"[bryan_boorstein]","startTime":2614.952,"endTime":2619.961,"body":"have to be in a chloric surplus and"},{"speaker":"[bryan_boorstein]","startTime":2620.021,"endTime":2623.166,"body":"if you want to longer you should"},{"speaker":"[bryan_boorstein]","startTime":2620.021,"endTime":2623.166,"body":"probably restrict food and be in a calory"},{"speaker":"[bryan_boorstein]","startTime":2623.226,"endTime":2627.533,"body":"deficit i think from like a very"},{"speaker":"[bryan_boorstein]","startTime":2623.226,"endTime":2627.533,"body":"simple like ten thousand foot view it's just"},{"speaker":"[bryan_boorstein]","startTime":2628.074,"endTime":2634.665,"body":"eating less food puts less stress on"},{"speaker":"[bryan_boorstein]","startTime":2628.074,"endTime":2634.665,"body":"your body your digestion ocesses and your organs"},{"speaker":"[bryan_boorstein]","startTime":2634.825,"endTime":2640.335,"body":"and all these things so um stronger"},{"speaker":"[bryan_boorstein]","startTime":2634.825,"endTime":2640.335,"body":"by science did a really deep dive into"},{"speaker":"[bryan_boorstein]","startTime":2640.375,"endTime":2646.946,"body":"this exact question maybe three to six"},{"speaker":"[bryan_boorstein]","startTime":2640.375,"endTime":2646.946,"body":"months o i want to say um sometime"},{"speaker":"[bryan_boorstein]","startTime":2647.006,"endTime":2652.194,"body":"in the early spring possibly but they"},{"speaker":"[bryan_boorstein]","startTime":2647.006,"endTime":2652.194,"body":"literally spent maybe forty minutes talking about this"},{"speaker":"[bryan_boorstein]","startTime":2652.455,"endTime":2658.115,"body":"and they covered the protein restriction the"},{"speaker":"[bryan_boorstein]","startTime":2652.455,"endTime":2658.115,"body":"autophogy and the fasting and clara restriction and"},{"speaker":"[bryan_boorstein]","startTime":2659.643,"endTime":2664.01,"body":"and then they also covered what you"},{"speaker":"[bryan_boorstein]","startTime":2659.643,"endTime":2664.01,"body":"said which was a great cave about the"},{"speaker":"[bryan_boorstein]","startTime":2664.07,"endTime":2667.716,"body":"falls and later in life and having"},{"speaker":"[bryan_boorstein]","startTime":2664.07,"endTime":2667.716,"body":"enough muscle and size and just bulk in"},{"speaker":"[bryan_boorstein]","startTime":2667.756,"endTime":2673.328,"body":"your body to withstand some of this"},{"speaker":"[bryan_boorstein]","startTime":2667.756,"endTime":2673.328,"body":"stuff so i think that like if you"},{"speaker":"[bryan_boorstein]","startTime":2673.348,"endTime":2680.634,"body":"were to design a perfect longevity protocol"},{"speaker":"[bryan_boorstein]","startTime":2673.348,"endTime":2680.634,"body":"you're probably going to eat a decent amount"},{"speaker":"[bryan_boorstein]","startTime":2680.694,"endTime":2685.081,"body":"during puberty as your body is building"},{"speaker":"[bryan_boorstein]","startTime":2680.694,"endTime":2685.081,"body":"and getting bigger and you're going to use"},{"speaker":"[bryan_boorstein]","startTime":2685.121,"endTime":2688.988,"body":"that time to put on muscle and"},{"speaker":"[bryan_boorstein]","startTime":2685.121,"endTime":2688.988,"body":"you know increase bone density and things like"},{"speaker":"[bryan_boorstein]","startTime":2689.028,"endTime":2697.165,"body":"that and then you probably spend most"},{"speaker":"[bryan_boorstein]","startTime":2689.028,"endTime":2697.165,"body":"of your like late twenties to late fifties"},{"speaker":"[bryan_boorstein]","startTime":2697.265,"endTime":2703.724,"body":"maybe in like a relative caloric deficit"},{"speaker":"[bryan_boorstein]","startTime":2697.265,"endTime":2703.724,"body":"just kind of letting your body not have"},{"speaker":"[bryan_boorstein]","startTime":2703.824,"endTime":2707.35,"body":"to over exert itself in the digestion"},{"speaker":"[bryan_boorstein]","startTime":2703.824,"endTime":2707.35,"body":"process and all of these other things and"},{"speaker":"[bryan_boorstein]","startTime":2707.39,"endTime":2710.355,"body":"then maybe as you get into the"},{"speaker":"[bryan_boorstein]","startTime":2707.39,"endTime":2710.355,"body":"later stages of life into your sixties and"},{"speaker":"[bryan_boorstein]","startTime":2710.415,"endTime":2714.724,"body":"seventies maybe you start eating just a"},{"speaker":"[bryan_boorstein]","startTime":2710.415,"endTime":2714.724,"body":"little bit more almost like you've built up"},{"speaker":"[bryan_boorstein]","startTime":2715.911,"endTime":2721.719,"body":"this extra what's the word i'm looking"},{"speaker":"[bryan_boorstein]","startTime":2715.911,"endTime":2721.719,"body":"for but basically you spent four you spent"},{"speaker":"[bryan_boorstein]","startTime":2721.759,"endTime":2728.483,"body":"thirty years of your life restricting so"},{"speaker":"[bryan_boorstein]","startTime":2721.759,"endTime":2728.483,"body":"so your body has like fresh and and"},{"speaker":"[bryan_boorstein]","startTime":2728.523,"endTime":2732.81,"body":"i can't even articulate what i'm trying"},{"speaker":"[bryan_boorstein]","startTime":2728.523,"endTime":2732.81,"body":"to say right now but but basically spending"},{"speaker":"[bryan_boorstein]","startTime":2732.85,"endTime":2736.756,"body":"the majority of your life in a"},{"speaker":"[bryan_boorstein]","startTime":2732.85,"endTime":2736.756,"body":"caloric deficit and then making sure that as"},{"speaker":"[bryan_boorstein]","startTime":2736.816,"endTime":2741.265,"body":"you get into older age having a"},{"speaker":"[bryan_boorstein]","startTime":2736.816,"endTime":2741.265,"body":"little bit more more bulk there to absorb"},{"speaker":"[bryan_boorstein]","startTime":2741.325,"endTime":2745.894,"body":"these falls and stuff like that so"},{"speaker":"[bryan_boorstein]","startTime":2741.325,"endTime":2745.894,"body":"i'm completely this is conjecture just coming from"},{"speaker":"[bryan_boorstein]","startTime":2745.954,"endTime":2750.241,"body":"my brain and that is not necessarily"},{"speaker":"[bryan_boorstein]","startTime":2745.954,"endTime":2750.241,"body":"what stronger by science said in their in"},{"speaker":"[bryan_boorstein]","startTime":2750.342,"endTime":2753.867,"body":"their podcast but i would definitely check"},{"speaker":"[bryan_boorstein]","startTime":2750.342,"endTime":2753.867,"body":"that out because i found it very interesting"},{"speaker":"[bryan_boorstein]","startTime":2753.928,"endTime":2758.019,"body":"and intriguing even though i knew of"},{"speaker":"[bryan_boorstein]","startTime":2753.928,"endTime":2758.019,"body":"the data kind of the way they phrased"},{"speaker":"[bryan_boorstein]","startTime":2758.059,"endTime":2760.649,"body":"it and the perspective that they used"},{"speaker":"[bryan_boorstein]","startTime":2758.059,"endTime":2760.649,"body":"was pretty interesting too"},{"speaker":"[aaron_straker]","startTime":2762.311,"endTime":2766.859,"body":"one last little thing there because i"},{"speaker":"[aaron_straker]","startTime":2762.311,"endTime":2766.859,"body":"know we get a lot of women listen"},{"speaker":"[aaron_straker]","startTime":2766.899,"endTime":2771.286,"body":"to the podcast something came out of"},{"speaker":"[aaron_straker]","startTime":2766.899,"endTime":2771.286,"body":"your mouth that i'm pretty sure you didn't"},{"speaker":"[aaron_straker]","startTime":2771.406,"endTime":2774.15,"body":"want to come out of your mouth"},{"speaker":"[aaron_straker]","startTime":2771.406,"endTime":2774.15,"body":"and we just want to put cave you"},{"speaker":"[aaron_straker]","startTime":2774.21,"endTime":2778.195,"body":"probably do not want to spend the"},{"speaker":"[aaron_straker]","startTime":2774.21,"endTime":2778.195,"body":"majority of your life in a calory deficit"},{"speaker":"[aaron_straker]","startTime":2778.295,"endTime":2780.637,"body":"please do not do that but what"},{"speaker":"[aaron_straker]","startTime":2778.295,"endTime":2780.637,"body":"i think you meant is"},{"speaker":"[bryan_boorstein]","startTime":2780.585,"endTime":2780.746,"body":"well"},{"speaker":"[aaron_straker]","startTime":2780.657,"endTime":2780.758,"body":"like"},{"speaker":"[bryan_boorstein]","startTime":2780.787,"endTime":2781.169,"body":"i mean for"},{"speaker":"[aaron_straker]","startTime":2781.198,"endTime":2781.418,"body":"not"},{"speaker":"[bryan_boorstein]","startTime":2781.27,"endTime":2781.875,"body":"longevity"},{"speaker":"[aaron_straker]","startTime":2781.679,"endTime":2781.779,"body":"at"},{"speaker":"[bryan_boorstein]","startTime":2781.975,"endTime":2782.016,"body":"i"},{"speaker":"[aaron_straker]","startTime":2782.82,"endTime":2787.367,"body":"at a like don't get over weight"},{"speaker":"[aaron_straker]","startTime":2782.82,"endTime":2787.367,"body":"and do it americans you know do best"},{"speaker":"[aaron_straker]","startTime":2787.567,"endTime":2788.028,"body":"pretty much"},{"speaker":"[bryan_boorstein]","startTime":2789.532,"endTime":2793.659,"body":"yeah i mean i think that there"},{"speaker":"[bryan_boorstein]","startTime":2789.532,"endTime":2793.659,"body":"is like they did actually in the stronger"},{"speaker":"[bryan_boorstein]","startTime":2793.699,"endTime":2799.628,"body":"by science podcast they did do a"},{"speaker":"[bryan_boorstein]","startTime":2793.699,"endTime":2799.628,"body":"long term study where people were like restricted"},{"speaker":"[bryan_boorstein]","startTime":2799.709,"endTime":2804.978,"body":"down to like forty percent of they're"},{"speaker":"[bryan_boorstein]","startTime":2799.709,"endTime":2804.978,"body":"of their chloric maintenance and they held that"},{"speaker":"[bryan_boorstein]","startTime":2805.038,"endTime":2809.405,"body":"for like a really really really long"},{"speaker":"[bryan_boorstein]","startTime":2805.038,"endTime":2809.405,"body":"time and and there was correlative factors to"},{"speaker":"[bryan_boorstein]","startTime":2809.545,"endTime":2817.317,"body":"improving longevity markers so i mean for"},{"speaker":"[bryan_boorstein]","startTime":2809.545,"endTime":2817.317,"body":"for what that's worth like like those people"},{"speaker":"[bryan_boorstein]","startTime":2817.377,"endTime":2821.664,"body":"that are focused on longevity like they"},{"speaker":"[bryan_boorstein]","startTime":2817.377,"endTime":2821.664,"body":"literally do live their life in a caloric"},{"speaker":"[bryan_boorstein]","startTime":2821.725,"endTime":2827.514,"body":"deficit for decades um so i think"},{"speaker":"[bryan_boorstein]","startTime":2821.725,"endTime":2827.514,"body":"it just it's a balance of course like"},{"speaker":"[bryan_boorstein]","startTime":2827.995,"endTime":2830.86,"body":"do you care about longevity do you"},{"speaker":"[bryan_boorstein]","startTime":2827.995,"endTime":2830.86,"body":"care about strength training i mean you can"},{"speaker":"[bryan_boorstein]","startTime":2830.94,"endTime":2834.866,"body":"probably to the line of maintenance most"},{"speaker":"[bryan_boorstein]","startTime":2830.94,"endTime":2834.866,"body":"of your life and just never get over"},{"speaker":"[bryan_boorstein]","startTime":2834.927,"endTime":2838.593,"body":"weight and never be completely frail and"},{"speaker":"[bryan_boorstein]","startTime":2834.927,"endTime":2838.593,"body":"weaken i think at the end of the"},{"speaker":"[bryan_boorstein]","startTime":2838.633,"endTime":2842.499,"body":"day may be that the difference is"},{"speaker":"[bryan_boorstein]","startTime":2838.633,"endTime":2842.499,"body":"one to four years on the end of"},{"speaker":"[bryan_boorstein]","startTime":2842.539,"endTime":2847.247,"body":"your life like i feel like it's"},{"speaker":"[bryan_boorstein]","startTime":2842.539,"endTime":2847.247,"body":"something like that so the question then becomes"},{"speaker":"[bryan_boorstein]","startTime":2847.287,"endTime":2852.16,"body":"like do you want to live your"},{"speaker":"[bryan_boorstein]","startTime":2847.287,"endTime":2852.16,"body":"life in this really restricted state for for"},{"speaker":"[bryan_boorstein]","startTime":2852.26,"endTime":2856.493,"body":"decades and decades so that maybe you"},{"speaker":"[bryan_boorstein]","startTime":2852.26,"endTime":2856.493,"body":"have an extra five years of life at"},{"speaker":"[bryan_boorstein]","startTime":2856.533,"endTime":2861.42,"body":"the end or do you just want"},{"speaker":"[bryan_boorstein]","startTime":2856.533,"endTime":2861.42,"body":"to live a generally healthy life style and"},{"speaker":"[bryan_boorstein]","startTime":2862.132,"endTime":2866.739,"body":"and because we're all in n of"},{"speaker":"[bryan_boorstein]","startTime":2862.132,"endTime":2866.739,"body":"one anyways like your exact situation may be"},{"speaker":"[bryan_boorstein]","startTime":2866.819,"endTime":2869.444,"body":"unaffected by that or you may even"},{"speaker":"[bryan_boorstein]","startTime":2866.819,"endTime":2869.444,"body":"live longer from this"},{"speaker":"[aaron_straker]","startTime":2869.534,"endTime":2869.777,"body":"almost"},{"speaker":"[bryan_boorstein]","startTime":2869.624,"endTime":2873.39,"body":"versus being in a restricted state so"},{"speaker":"[bryan_boorstein]","startTime":2869.624,"endTime":2873.39,"body":"so there's a lot of variables that go"},{"speaker":"[bryan_boorstein]","startTime":2873.571,"endTime":2877.424,"body":"into that but i do think that"},{"speaker":"[bryan_boorstein]","startTime":2873.571,"endTime":2877.424,"body":"long term restriction is"},{"speaker":"[aaron_straker]","startTime":2877.351,"endTime":2877.432,"body":"so"},{"speaker":"[bryan_boorstein]","startTime":2877.544,"endTime":2878.307,"body":"correlated on"},{"speaker":"[aaron_straker]","startTime":2878.344,"endTime":2879.08,"body":"okay"},{"speaker":"[bryan_boorstein]","startTime":2878.387,"endTime":2878.929,"body":"a general"},{"speaker":"[aaron_straker]","startTime":2879.77,"endTime":2879.79,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":2880.252,"endTime":2882.267,"body":"population level with a longer life"},{"speaker":"[aaron_straker]","startTime":2882.77,"endTime":2884.885,"body":"okay understood thanks for clarifying that part"},{"speaker":"[bryan_boorstein]","startTime":2887.589,"endTime":2888.382,"body":"m you"},{"speaker":"[aaron_straker]","startTime":2888.371,"endTime":2888.452,"body":"no"},{"speaker":"[bryan_boorstein]","startTime":2889.104,"endTime":2891.672,"body":"can only sleep if i'm dead tired"},{"speaker":"[bryan_boorstein]","startTime":2889.104,"endTime":2891.672,"body":"tips"},{"speaker":"[aaron_straker]","startTime":2891.56,"endTime":2891.66,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":2891.732,"endTime":2894.4,"body":"for better sleep and how to avoid"},{"speaker":"[bryan_boorstein]","startTime":2891.732,"endTime":2894.4,"body":"over thinking before bed"},{"speaker":"[aaron_straker]","startTime":2895.281,"endTime":2899.992,"body":"yeah so generally for for better sleep"},{"speaker":"[aaron_straker]","startTime":2895.281,"endTime":2899.992,"body":"sleep hygiene is a really really good part"},{"speaker":"[aaron_straker]","startTime":2900.152,"endTime":2908.968,"body":"the first part of sleep hygiene is"},{"speaker":"[aaron_straker]","startTime":2900.152,"endTime":2908.968,"body":"understanding and curbing your caffeine intake um because"},{"speaker":"[aaron_straker]","startTime":2909.369,"endTime":2911.272,"body":"like caffeine generally has a half life"},{"speaker":"[bryan_boorstein]","startTime":2911.412,"endTime":2911.593,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2911.432,"endTime":2915.98,"body":"of like six hours right do not"},{"speaker":"[aaron_straker]","startTime":2911.432,"endTime":2915.98,"body":"be one of those people who's taking pre"},{"speaker":"[aaron_straker]","startTime":2916.06,"endTime":2919.427,"body":"work out at four p m that"},{"speaker":"[aaron_straker]","startTime":2916.06,"endTime":2919.427,"body":"has three hundred milligrams of caffeine if you're"},{"speaker":"[aaron_straker]","startTime":2919.447,"endTime":2922.751,"body":"going to try and go to bed"},{"speaker":"[aaron_straker]","startTime":2919.447,"endTime":2922.751,"body":"it pretty much any time before"},{"speaker":"[bryan_boorstein]","startTime":2922.572,"endTime":2922.692,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":2922.811,"endTime":2928.641,"body":"like one or two am i would"},{"speaker":"[aaron_straker]","startTime":2922.811,"endTime":2928.641,"body":"say alongside that things that i am really"},{"speaker":"[aaron_straker]","startTime":2928.701,"endTime":2933.349,"body":"really big fan of making the room"},{"speaker":"[aaron_straker]","startTime":2928.701,"endTime":2933.349,"body":"is darkest possible black black out curtains those"},{"speaker":"[aaron_straker]","startTime":2933.389,"endTime":2938.317,"body":"sorts of things a sleep mask um"},{"speaker":"[aaron_straker]","startTime":2933.389,"endTime":2938.317,"body":"if you are a sensitive auditory sleeper ear"},{"speaker":"[aaron_straker]","startTime":2938.417,"endTime":2944.327,"body":"plugs those sorts of things making the"},{"speaker":"[aaron_straker]","startTime":2938.417,"endTime":2944.327,"body":"room as cool as possible around sixty five"},{"speaker":"[aaron_straker]","startTime":2944.407,"endTime":2951.38,"body":"degrees which is actually quite cold is"},{"speaker":"[aaron_straker]","startTime":2944.407,"endTime":2951.38,"body":"pretty optimal for for sleep temperature then"},{"speaker":"[bryan_boorstein]","startTime":2951.342,"endTime":2951.362,"body":"m"},{"speaker":"[aaron_straker]","startTime":2951.44,"endTime":2955.765,"body":"avoiding like don't be working on your"},{"speaker":"[aaron_straker]","startTime":2951.44,"endTime":2955.765,"body":"computer until you know right before you're trying"},{"speaker":"[aaron_straker]","startTime":2955.805,"endTime":2961.903,"body":"to go to bed or when you're"},{"speaker":"[aaron_straker]","startTime":2955.805,"endTime":2961.903,"body":"doing like active mental tasks that sort of"},{"speaker":"[aaron_straker]","startTime":2961.963,"endTime":2966.671,"body":"thing and then how to avoid over"},{"speaker":"[aaron_straker]","startTime":2961.963,"endTime":2966.671,"body":"thinking before bedtime this is could be a"},{"speaker":"[aaron_straker]","startTime":2967.452,"endTime":2971.98,"body":"stress marker right so it could be"},{"speaker":"[aaron_straker]","startTime":2967.452,"endTime":2971.98,"body":"you in a period of elevated in your"},{"speaker":"[aaron_straker]","startTime":2972.02,"endTime":2976.187,"body":"life maybe you're you know under a"},{"speaker":"[aaron_straker]","startTime":2972.02,"endTime":2976.187,"body":"lot of work related stress to those sorts"},{"speaker":"[aaron_straker]","startTime":2976.227,"endTime":2979.533,"body":"of things and you kind of can't"},{"speaker":"[aaron_straker]","startTime":2976.227,"endTime":2979.533,"body":"turn your brain off something that you can"},{"speaker":"[aaron_straker]","startTime":2979.733,"endTime":2984.06,"body":"try is lthanine in the evenings generally"},{"speaker":"[aaron_straker]","startTime":2979.733,"endTime":2984.06,"body":"and around the hundred"},{"speaker":"[bryan_boorstein]","startTime":2983.952,"endTime":2984.176,"body":"oh"},{"speaker":"[aaron_straker]","startTime":2984.1,"endTime":2990.271,"body":"milligrams mark different types of ashagonda that"},{"speaker":"[aaron_straker]","startTime":2984.1,"endTime":2990.271,"body":"you can look into can generally help there"},{"speaker":"[aaron_straker]","startTime":2990.511,"endTime":2997.181,"body":"or taking melton a little bit earlier"},{"speaker":"[aaron_straker]","startTime":2990.511,"endTime":2997.181,"body":"as well are all kind of tips there"},{"speaker":"[aaron_straker]","startTime":2997.241,"endTime":3002.306,"body":"but i would start with the first"},{"speaker":"[aaron_straker]","startTime":2997.241,"endTime":3002.306,"body":"domino of when is your final caffeine um"},{"speaker":"[aaron_straker]","startTime":3002.947,"endTime":3005.569,"body":"intake of the day and start moving"},{"speaker":"[aaron_straker]","startTime":3002.947,"endTime":3005.569,"body":"that forward"},{"speaker":"[bryan_boorstein]","startTime":3007.132,"endTime":3011.396,"body":"ah well said i just want to"},{"speaker":"[bryan_boorstein]","startTime":3007.132,"endTime":3011.396,"body":"jump on something somewhat related here that you"},{"speaker":"[bryan_boorstein]","startTime":3011.436,"endTime":3018.235,"body":"mentioned the laning so about a year"},{"speaker":"[bryan_boorstein]","startTime":3011.436,"endTime":3018.235,"body":"ago i heard again stronger by science talking"},{"speaker":"[bryan_boorstein]","startTime":3018.315,"endTime":3023.324,"body":"about how finn combined with caffeen actually"},{"speaker":"[bryan_boorstein]","startTime":3018.315,"endTime":3023.324,"body":"creates a much better"},{"speaker":"[aaron_straker]","startTime":3023.66,"endTime":3023.802,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3023.824,"endTime":3028.853,"body":"experience than just caffeine by itself and"},{"speaker":"[bryan_boorstein]","startTime":3023.824,"endTime":3028.853,"body":"so i started doing this you want to"},{"speaker":"[bryan_boorstein]","startTime":3028.893,"endTime":3032.339,"body":"take the thin in a two to"},{"speaker":"[bryan_boorstein]","startTime":3028.893,"endTime":3032.339,"body":"one ratio to caen so in the morning"},{"speaker":"[bryan_boorstein]","startTime":3032.419,"endTime":3036.085,"body":"i usually take two hundred to three"},{"speaker":"[bryan_boorstein]","startTime":3032.419,"endTime":3036.085,"body":"hundred milligrams of caffeine with four hundred to"},{"speaker":"[bryan_boorstein]","startTime":3036.165,"endTime":3042.845,"body":"six hundred milligrams of elthianin and i"},{"speaker":"[bryan_boorstein]","startTime":3036.165,"endTime":3042.845,"body":"actually always felt like caffeine made me a"},{"speaker":"[bryan_boorstein]","startTime":3042.905,"endTime":3047.132,"body":"little too jittery and like hyper focused"},{"speaker":"[bryan_boorstein]","startTime":3042.905,"endTime":3047.132,"body":"and a little bit of anxiety in my"},{"speaker":"[bryan_boorstein]","startTime":3047.192,"endTime":3050.537,"body":"brain like at least in the beginning"},{"speaker":"[bryan_boorstein]","startTime":3047.192,"endTime":3050.537,"body":"when it would kick in and since the"},{"speaker":"[bryan_boorstein]","startTime":3050.597,"endTime":3054.744,"body":"last year combining it with lthianin i"},{"speaker":"[bryan_boorstein]","startTime":3050.597,"endTime":3054.744,"body":"feel like ten is a much smoother and"},{"speaker":"[bryan_boorstein]","startTime":3054.804,"endTime":3059.653,"body":"enjoyable experience for me um so if"},{"speaker":"[bryan_boorstein]","startTime":3054.804,"endTime":3059.653,"body":"anyone wants to consider that as something to"},{"speaker":"[bryan_boorstein]","startTime":3059.713,"endTime":3064.741,"body":"do in the morning um that may"},{"speaker":"[bryan_boorstein]","startTime":3059.713,"endTime":3064.741,"body":"help but that's completely unrelated to the sleep"},{"speaker":"[bryan_boorstein]","startTime":3064.801,"endTime":3070.628,"body":"thing so regarding sleep i think temperature"},{"speaker":"[bryan_boorstein]","startTime":3064.801,"endTime":3070.628,"body":"is a huge one sixty five i would"},{"speaker":"[bryan_boorstein]","startTime":3071.049,"endTime":3075.496,"body":"love to keep my room at sixty"},{"speaker":"[bryan_boorstein]","startTime":3071.049,"endTime":3075.496,"body":"five but it's always a bargaining thing with"},{"speaker":"[bryan_boorstein]","startTime":3075.556,"endTime":3080.404,"body":"came a little bit because we have"},{"speaker":"[bryan_boorstein]","startTime":3075.556,"endTime":3080.404,"body":"the green side of not you know making"},{"speaker":"[bryan_boorstein]","startTime":3080.504,"endTime":3087.516,"body":"our r our house successively cold unnecessarily"},{"speaker":"[bryan_boorstein]","startTime":3080.504,"endTime":3087.516,"body":"along with the fact that she just doesn't"},{"speaker":"[bryan_boorstein]","startTime":3087.576,"endTime":3090.361,"body":"like to be as cold when she"},{"speaker":"[bryan_boorstein]","startTime":3087.576,"endTime":3090.361,"body":"sleeps so we settle it like seventy or"},{"speaker":"[bryan_boorstein]","startTime":3090.421,"endTime":3093.967,"body":"seventy one but yeah sixty five would"},{"speaker":"[bryan_boorstein]","startTime":3090.421,"endTime":3093.967,"body":"be wonderful i think that that would do"},{"speaker":"[bryan_boorstein]","startTime":3094.067,"endTime":3101.259,"body":"nothing but help my sleep i we"},{"speaker":"[bryan_boorstein]","startTime":3094.067,"endTime":3101.259,"body":"use white noise really great white noise machine"},{"speaker":"[bryan_boorstein]","startTime":3101.319,"endTime":3107.049,"body":"that we got on amazon sixty box"},{"speaker":"[bryan_boorstein]","startTime":3101.319,"endTime":3107.049,"body":"it's this little like grayish black unit that"},{"speaker":"[bryan_boorstein]","startTime":3107.109,"endTime":3112.659,"body":"has seven or eight different settings on"},{"speaker":"[bryan_boorstein]","startTime":3107.109,"endTime":3112.659,"body":"it i love white noise it helps me"},{"speaker":"[bryan_boorstein]","startTime":3112.739,"endTime":3118.657,"body":"sleep really well um i also find"},{"speaker":"[bryan_boorstein]","startTime":3112.739,"endTime":3118.657,"body":"that if i ever am like in that"},{"speaker":"[bryan_boorstein]","startTime":3118.737,"endTime":3123.202,"body":"state of over thinking and my brain"},{"speaker":"[bryan_boorstein]","startTime":3118.737,"endTime":3123.202,"body":"going crazy before bed all i have to"},{"speaker":"[bryan_boorstein]","startTime":3123.263,"endTime":3126.889,"body":"do is pick up a book it"},{"speaker":"[bryan_boorstein]","startTime":3123.263,"endTime":3126.889,"body":"doesn't even matter what kind of book i"},{"speaker":"[bryan_boorstein]","startTime":3126.949,"endTime":3131.757,"body":"know some people tell me that fiction"},{"speaker":"[bryan_boorstein]","startTime":3126.949,"endTime":3131.757,"body":"or non fiction are important factors here like"},{"speaker":"[bryan_boorstein]","startTime":3131.857,"endTime":3135.062,"body":"kim for example can be reading fiction"},{"speaker":"[bryan_boorstein]","startTime":3131.857,"endTime":3135.062,"body":"and it will be midnight one a m"},{"speaker":"[bryan_boorstein]","startTime":3135.142,"endTime":3137.767,"body":"two a m and she'll just keep"},{"speaker":"[bryan_boorstein]","startTime":3135.142,"endTime":3137.767,"body":"reading and forget that like she's supposed to"},{"speaker":"[bryan_boorstein]","startTime":3137.808,"endTime":3141.354,"body":"go to sleep so for other people"},{"speaker":"[bryan_boorstein]","startTime":3137.808,"endTime":3141.354,"body":"i think non fiction might be just a"},{"speaker":"[bryan_boorstein]","startTime":3141.414,"endTime":3146.894,"body":"better choice because it's more dry but"},{"speaker":"[bryan_boorstein]","startTime":3141.414,"endTime":3146.894,"body":"man like within ten minutes five minutes of"},{"speaker":"[bryan_boorstein]","startTime":3147.275,"endTime":3151.782,"body":"opening a book and trying to read"},{"speaker":"[bryan_boorstein]","startTime":3147.275,"endTime":3151.782,"body":"i'm just like what am i doing right"},{"speaker":"[bryan_boorstein]","startTime":3151.842,"endTime":3155.388,"body":"now i need to go to sleep"},{"speaker":"[bryan_boorstein]","startTime":3151.842,"endTime":3155.388,"body":"you know so so that may or may"},{"speaker":"[bryan_boorstein]","startTime":3155.428,"endTime":3162.7,"body":"not work for you as well um"},{"speaker":"[bryan_boorstein]","startTime":3155.428,"endTime":3162.7,"body":"i also often like listening to podcast for"},{"speaker":"[bryan_boorstein]","startTime":3162.74,"endTime":3169.11,"body":"whatever reason is really funny but revived"},{"speaker":"[bryan_boorstein]","startTime":3162.74,"endTime":3169.11,"body":"stronger and the english accent and the german"},{"speaker":"[bryan_boorstein]","startTime":3169.191,"endTime":3175.501,"body":"accent of scalonandand steve for some reason"},{"speaker":"[bryan_boorstein]","startTime":3169.191,"endTime":3175.501,"body":"listening to them back and forth my brain"},{"speaker":"[bryan_boorstein]","startTime":3175.561,"endTime":3179.828,"body":"just like like it just turns to"},{"speaker":"[bryan_boorstein]","startTime":3175.561,"endTime":3179.828,"body":"like motion i fall asleep and then i'll"},{"speaker":"[bryan_boorstein]","startTime":3179.848,"endTime":3183.595,"body":"wake up like an hour later with"},{"speaker":"[bryan_boorstein]","startTime":3179.848,"endTime":3183.595,"body":"like them okay by see you guys later"},{"speaker":"[bryan_boorstein]","startTime":3183.635,"endTime":3187.661,"body":"and i'm like oh guess i just"},{"speaker":"[bryan_boorstein]","startTime":3183.635,"endTime":3187.661,"body":"finished the podcast you know set my headphones"},{"speaker":"[bryan_boorstein]","startTime":3187.742,"endTime":3192.61,"body":"down go to sleep for real at"},{"speaker":"[bryan_boorstein]","startTime":3187.742,"endTime":3192.61,"body":"that point but but finding little things like"},{"speaker":"[bryan_boorstein]","startTime":3192.65,"endTime":3196.621,"body":"that that just kind of you off"},{"speaker":"[bryan_boorstein]","startTime":3192.65,"endTime":3196.621,"body":"to sleep are super helpful and then"},{"speaker":"[bryan_boorstein]","startTime":3201.183,"endTime":3205.17,"body":"for whatever it's worth if you do"},{"speaker":"[bryan_boorstein]","startTime":3201.183,"endTime":3205.17,"body":"c b d or t h c or"},{"speaker":"[bryan_boorstein]","startTime":3205.23,"endTime":3211.019,"body":"a combination of both i believe the"},{"speaker":"[bryan_boorstein]","startTime":3205.23,"endTime":3211.019,"body":"term is sleep latency which is actually getting"},{"speaker":"[bryan_boorstein]","startTime":3211.079,"endTime":3216.348,"body":"to sleep so t h c has"},{"speaker":"[bryan_boorstein]","startTime":3211.079,"endTime":3216.348,"body":"has not been associated with good quality sleep"},{"speaker":"[bryan_boorstein]","startTime":3217.55,"endTime":3220.635,"body":"throughout the night sleeping like you tend"},{"speaker":"[bryan_boorstein]","startTime":3217.55,"endTime":3220.635,"body":"to wake up a little more and stuff"},{"speaker":"[bryan_boorstein]","startTime":3220.675,"endTime":3225.283,"body":"like that but it is very very"},{"speaker":"[bryan_boorstein]","startTime":3220.675,"endTime":3225.283,"body":"effective at sleep latent as far as getting"},{"speaker":"[bryan_boorstein]","startTime":3225.383,"endTime":3229.851,"body":"you to sleep so i know a"},{"speaker":"[bryan_boorstein]","startTime":3225.383,"endTime":3229.851,"body":"number of my friends that don't really like"},{"speaker":"[bryan_boorstein]","startTime":3229.911,"endTime":3234.278,"body":"to be high but they'll take like"},{"speaker":"[bryan_boorstein]","startTime":3229.911,"endTime":3234.278,"body":"a five milligram th c gummy with c"},{"speaker":"[bryan_boorstein]","startTime":3234.418,"endTime":3238.266,"body":"b d in it or something like"},{"speaker":"[bryan_boorstein]","startTime":3234.418,"endTime":3238.266,"body":"that and that seems to do the trick"},{"speaker":"[bryan_boorstein]","startTime":3238.366,"endTime":3239.91,"body":"for most people that i talk to"},{"speaker":"[aaron_straker]","startTime":3241.02,"endTime":3244.867,"body":"yeah those are all great additional in"},{"speaker":"[aaron_straker]","startTime":3241.02,"endTime":3244.867,"body":"puts you brought up something really good with"},{"speaker":"[aaron_straker]","startTime":3245.227,"endTime":3249.274,"body":"maybe your significant other doesn't want to"},{"speaker":"[aaron_straker]","startTime":3245.227,"endTime":3249.274,"body":"be freezing in the middle of the night"},{"speaker":"[aaron_straker]","startTime":3250.075,"endTime":3253.621,"body":"there is a company called chilly sleep"},{"speaker":"[aaron_straker]","startTime":3250.075,"endTime":3253.621,"body":"that makes this thing the chilly pad it"},{"speaker":"[aaron_straker]","startTime":3253.701,"endTime":3255.945,"body":"is kind of pricy but i think"},{"speaker":"[aaron_straker]","startTime":3253.701,"endTime":3255.945,"body":"they've branched out"},{"speaker":"[bryan_boorstein]","startTime":3255.992,"endTime":3256.196,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3256.005,"endTime":3260.092,"body":"into some other different things and you"},{"speaker":"[aaron_straker]","startTime":3256.005,"endTime":3260.092,"body":"can like it slides under your side of"},{"speaker":"[aaron_straker]","startTime":3260.132,"endTime":3262.276,"body":"the sheets and then it can make"},{"speaker":"[aaron_straker]","startTime":3260.132,"endTime":3262.276,"body":"your"},{"speaker":"[bryan_boorstein]","startTime":3262.052,"endTime":3262.252,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3262.456,"endTime":3267.863,"body":"part of the bed like significantly colder"},{"speaker":"[aaron_straker]","startTime":3262.456,"endTime":3267.863,"body":"not you know making your other significant other"},{"speaker":"[aaron_straker]","startTime":3268.323,"endTime":3273.128,"body":"suffer or also it may be greener"},{"speaker":"[aaron_straker]","startTime":3268.323,"endTime":3273.128,"body":"than running your house at sixty five also"},{"speaker":"[aaron_straker]","startTime":3273.488,"endTime":3273.549,"body":"so"},{"speaker":"[bryan_boorstein]","startTime":3274.223,"endTime":3278.369,"body":"yeh totally we have six minutes left"},{"speaker":"[bryan_boorstein]","startTime":3274.223,"endTime":3278.369,"body":"in two questions so let's jam through these"},{"speaker":"[bryan_boorstein]","startTime":3278.41,"endTime":3280.152,"body":"as quick as we can and then"},{"speaker":"[bryan_boorstein]","startTime":3278.41,"endTime":3280.152,"body":"i got to bounce and get the kids"},{"speaker":"[bryan_boorstein]","startTime":3280.192,"endTime":3281.595,"body":"to school um"},{"speaker":"[aaron_straker]","startTime":3281.419,"endTime":3281.44,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":3282.617,"endTime":3285.501,"body":"i'll just take this one real quick"},{"speaker":"[bryan_boorstein]","startTime":3282.617,"endTime":3285.501,"body":"ease i have a thought on it statics"},{"speaker":"[bryan_boorstein]","startTime":3285.622,"endTime":3288.266,"body":"retching directly after a resistance training session"},{"speaker":"[bryan_boorstein]","startTime":3285.622,"endTime":3288.266,"body":"to"},{"speaker":"[aaron_straker]","startTime":3288.34,"endTime":3288.565,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3288.366,"endTime":3294.617,"body":"increase hypertrophy and so i think that"},{"speaker":"[bryan_boorstein]","startTime":3288.366,"endTime":3294.617,"body":"my answer a few weeks ago would have"},{"speaker":"[bryan_boorstein]","startTime":3294.637,"endTime":3299.285,"body":"been maybe like possibly there seems to"},{"speaker":"[bryan_boorstein]","startTime":3294.637,"endTime":3299.285,"body":"be good mechanist data to potentially suggest this"},{"speaker":"[aaron_straker]","startTime":3299.44,"endTime":3299.46,"body":"m"},{"speaker":"[bryan_boorstein]","startTime":3300.006,"endTime":3300.667,"body":"and then there"},{"speaker":"[aaron_straker]","startTime":3300.7,"endTime":3300.966,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3300.727,"endTime":3305.916,"body":"was just recently a calf study that"},{"speaker":"[bryan_boorstein]","startTime":3300.727,"endTime":3305.916,"body":"came out where they literally just stretched the"},{"speaker":"[bryan_boorstein]","startTime":3305.956,"endTime":3315.675,"body":"calf for an hour underload and there"},{"speaker":"[bryan_boorstein]","startTime":3305.956,"endTime":3315.675,"body":"was significantly more hypertrophy from the group that"},{"speaker":"[bryan_boorstein]","startTime":3315.735,"endTime":3319.421,"body":"stretched versus the group that did not"},{"speaker":"[bryan_boorstein]","startTime":3315.735,"endTime":3319.421,"body":"it was literally something like i think it"},{"speaker":"[bryan_boorstein]","startTime":3319.441,"endTime":3323.848,"body":"was thirteen point something percent increase in"},{"speaker":"[bryan_boorstein]","startTime":3319.441,"endTime":3323.848,"body":"hypertrophy in the leg that stretched the calf"},{"speaker":"[bryan_boorstein]","startTime":3324.389,"endTime":3328.799,"body":"and one percent in the that didn't"},{"speaker":"[bryan_boorstein]","startTime":3324.389,"endTime":3328.799,"body":"and that actually isn't surprising because there is"},{"speaker":"[bryan_boorstein]","startTime":3328.919,"endTime":3334.219,"body":"some oralitive effects like cross over effects"},{"speaker":"[bryan_boorstein]","startTime":3328.919,"endTime":3334.219,"body":"that could that we know when you talk"},{"speaker":"[bryan_boorstein]","startTime":3334.259,"endTime":3337.043,"body":"about injury and we're like hey if"},{"speaker":"[bryan_boorstein]","startTime":3334.259,"endTime":3337.043,"body":"that side is injured just train this side"},{"speaker":"[bryan_boorstein]","startTime":3337.064,"endTime":3340.129,"body":"and it will actually help your other"},{"speaker":"[bryan_boorstein]","startTime":3337.064,"endTime":3340.129,"body":"side type thing so it doesn't surprise me"},{"speaker":"[bryan_boorstein]","startTime":3340.189,"endTime":3343.394,"body":"that the non stretched calf gained one"},{"speaker":"[bryan_boorstein]","startTime":3340.189,"endTime":3343.394,"body":"per cent or one point two per cent"},{"speaker":"[bryan_boorstein]","startTime":3343.434,"endTime":3346.84,"body":"or whatever it was but the fact"},{"speaker":"[bryan_boorstein]","startTime":3343.434,"endTime":3346.84,"body":"that the calf that was stretched gained thirteen"},{"speaker":"[bryan_boorstein]","startTime":3346.94,"endTime":3354.866,"body":"plus percent that's huge and so um"},{"speaker":"[bryan_boorstein]","startTime":3346.94,"endTime":3354.866,"body":"this just further provides proof and concrete evidence"},{"speaker":"[bryan_boorstein]","startTime":3354.966,"endTime":3360.275,"body":"that the stretch meted hypertrophy thing is"},{"speaker":"[bryan_boorstein]","startTime":3354.966,"endTime":3360.275,"body":"real and so i'm not ready to say"},{"speaker":"[bryan_boorstein]","startTime":3360.355,"endTime":3363.82,"body":"that you just rate up static stretch"},{"speaker":"[bryan_boorstein]","startTime":3360.355,"endTime":3363.82,"body":"like you know you do ardls and then"},{"speaker":"[bryan_boorstein]","startTime":3363.881,"endTime":3368.308,"body":"you do like it and reach test"},{"speaker":"[bryan_boorstein]","startTime":3363.881,"endTime":3368.308,"body":"i don't think that that necessarily is going"},{"speaker":"[bryan_boorstein]","startTime":3368.368,"endTime":3373.076,"body":"to help you too much but i"},{"speaker":"[bryan_boorstein]","startTime":3368.368,"endTime":3373.076,"body":"think that stretching under load has significant benefit"},{"speaker":"[bryan_boorstein]","startTime":3373.957,"endTime":3378.024,"body":"one perfect case in point is i"},{"speaker":"[bryan_boorstein]","startTime":3373.957,"endTime":3378.024,"body":"just hanged my dumb bell fly press in"},{"speaker":"[bryan_boorstein]","startTime":3378.064,"endTime":3382.331,"body":"my program to being a three second"},{"speaker":"[bryan_boorstein]","startTime":3378.064,"endTime":3382.331,"body":"pause at the bottom of every rep and"},{"speaker":"[bryan_boorstein]","startTime":3382.391,"endTime":3384.835,"body":"i had like three people write me"},{"speaker":"[bryan_boorstein]","startTime":3382.391,"endTime":3384.835,"body":"and be like bro you're just doing a"},{"speaker":"[bryan_boorstein]","startTime":3384.916,"endTime":3388.642,"body":"isometric do you think icsometrics are effective"},{"speaker":"[bryan_boorstein]","startTime":3384.916,"endTime":3388.642,"body":"and i was like bro did yo see"},{"speaker":"[bryan_boorstein]","startTime":3388.722,"endTime":3394.191,"body":"this calf study um and so yes"},{"speaker":"[bryan_boorstein]","startTime":3388.722,"endTime":3394.191,"body":"i do think that weighted icesometrics are effective"},{"speaker":"[bryan_boorstein]","startTime":3394.772,"endTime":3398.278,"body":"and i'm even doing it in my"},{"speaker":"[bryan_boorstein]","startTime":3394.772,"endTime":3398.278,"body":"dumb bell fly press now so three second"},{"speaker":"[bryan_boorstein]","startTime":3398.338,"endTime":3401.964,"body":"pause at the bottom stretch it out"},{"speaker":"[bryan_boorstein]","startTime":3398.338,"endTime":3401.964,"body":"and then it's jus one dynamic contraction and"},{"speaker":"[bryan_boorstein]","startTime":3401.984,"endTime":3405.849,"body":"then right back down to like a"},{"speaker":"[bryan_boorstein]","startTime":3401.984,"endTime":3405.849,"body":"three second isometric and we will see how"},{"speaker":"[bryan_boorstein]","startTime":3405.889,"endTime":3407.431,"body":"that works over the course of this"},{"speaker":"[bryan_boorstein]","startTime":3405.889,"endTime":3407.431,"body":"next cycle"},{"speaker":"[aaron_straker]","startTime":3408.32,"endTime":3413.228,"body":"yeah if i remember correctly in our"},{"speaker":"[aaron_straker]","startTime":3408.32,"endTime":3413.228,"body":"episode with milo wolf he talked about this"},{"speaker":"[aaron_straker]","startTime":3413.309,"endTime":3417.375,"body":"study because it had just come out"},{"speaker":"[aaron_straker]","startTime":3413.309,"endTime":3417.375,"body":"that being said i do think in this"},{"speaker":"[aaron_straker]","startTime":3417.395,"endTime":3419.719,"body":"study they were stretching it for an"},{"speaker":"[aaron_straker]","startTime":3417.395,"endTime":3419.719,"body":"hour per day"},{"speaker":"[bryan_boorstein]","startTime":3420.182,"endTime":3420.282,"body":"they"},{"speaker":"[aaron_straker]","startTime":3420.28,"endTime":3420.4,"body":"so"},{"speaker":"[bryan_boorstein]","startTime":3420.302,"endTime":3420.423,"body":"were"},{"speaker":"[aaron_straker]","startTime":3420.741,"endTime":3420.801,"body":"if"},{"speaker":"[bryan_boorstein]","startTime":3420.746,"endTime":3420.907,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3420.841,"endTime":3424.227,"body":"you're stretching for like four minutes post"},{"speaker":"[aaron_straker]","startTime":3420.841,"endTime":3424.227,"body":"work out you know it may not have"},{"speaker":"[aaron_straker]","startTime":3425.248,"endTime":3428.554,"body":"you might just need a lot more"},{"speaker":"[aaron_straker]","startTime":3425.248,"endTime":3428.554,"body":"time and it obviously becomes opportunity cost on"},{"speaker":"[aaron_straker]","startTime":3428.594,"endTime":3430.958,"body":"your time but yes i think taking"},{"speaker":"[aaron_straker]","startTime":3428.594,"endTime":3430.958,"body":"that in terms"},{"speaker":"[bryan_boorstein]","startTime":3431.021,"endTime":3431.042,"body":"m"},{"speaker":"[aaron_straker]","startTime":3431.038,"endTime":3436.172,"body":"of in more time in the lengthened"},{"speaker":"[aaron_straker]","startTime":3431.038,"endTime":3436.172,"body":"position may be adding pauses for your length"},{"speaker":"[aaron_straker]","startTime":3436.212,"endTime":3442.025,"body":"and overload movements some the policy can"},{"speaker":"[aaron_straker]","startTime":3436.212,"endTime":3442.025,"body":"have more hypertripic carry over"},{"speaker":"[bryan_boorstein]","startTime":3443.542,"endTime":3446.107,"body":"and i just i don't know if"},{"speaker":"[bryan_boorstein]","startTime":3443.542,"endTime":3446.107,"body":"like i don't i don't think i'm ready"},{"speaker":"[aaron_straker]","startTime":3446.326,"endTime":3446.467,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":3446.387,"endTime":3450.774,"body":"to sign on the line and say"},{"speaker":"[bryan_boorstein]","startTime":3446.387,"endTime":3450.774,"body":"static stretching by itself not underload i don't"},{"speaker":"[bryan_boorstein]","startTime":3450.814,"endTime":3451.175,"body":"know if that"},{"speaker":"[aaron_straker]","startTime":3451.09,"endTime":3451.353,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":3451.255,"endTime":3452.637,"body":"necessarily is something that i'm"},{"speaker":"[aaron_straker]","startTime":3452.56,"endTime":3452.782,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3452.677,"endTime":3455.487,"body":"going to put money on and say"},{"speaker":"[bryan_boorstein]","startTime":3452.677,"endTime":3455.487,"body":"yes that's going to be ineffective tool for"},{"speaker":"[bryan_boorstein]","startTime":3455.527,"endTime":3456.014,"body":"hypertropy"},{"speaker":"[aaron_straker]","startTime":3456.35,"endTime":3456.51,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3456.662,"endTime":3456.845,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3456.971,"endTime":3459.717,"body":"definitely it might but i'm not going"},{"speaker":"[aaron_straker]","startTime":3456.971,"endTime":3459.717,"body":"to spend the time to do it let's"},{"speaker":"[aaron_straker]","startTime":3459.757,"endTime":3459.957,"body":"put it"},{"speaker":"[bryan_boorstein]","startTime":3459.912,"endTime":3460.072,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3459.977,"endTime":3460.238,"body":"that way"},{"speaker":"[bryan_boorstein]","startTime":3461.173,"endTime":3466.601,"body":"yeah exactly exactly okay last question is"},{"speaker":"[bryan_boorstein]","startTime":3461.173,"endTime":3466.601,"body":"should you be hitting failure when cutting"},{"speaker":"[aaron_straker]","startTime":3467.391,"endTime":3471.317,"body":"as always it depends it depends on"},{"speaker":"[aaron_straker]","startTime":3467.391,"endTime":3471.317,"body":"how you're managing the other factors of your"},{"speaker":"[aaron_straker]","startTime":3471.398,"endTime":3476.286,"body":"training program and your life style um"},{"speaker":"[aaron_straker]","startTime":3471.398,"endTime":3476.286,"body":"this is going to very like i said"},{"speaker":"[aaron_straker]","startTime":3476.366,"endTime":3478.529,"body":"person to person i will still train"},{"speaker":"[aaron_straker]","startTime":3476.366,"endTime":3478.529,"body":"to fail"},{"speaker":"[bryan_boorstein]","startTime":3478.682,"endTime":3478.863,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3478.83,"endTime":3483.698,"body":"certain things when i'm cutting however i'm"},{"speaker":"[aaron_straker]","startTime":3478.83,"endTime":3483.698,"body":"able to throw a lot of resources at"},{"speaker":"[aaron_straker]","startTime":3483.778,"endTime":3484.96,"body":"this and my"},{"speaker":"[bryan_boorstein]","startTime":3484.802,"endTime":3484.922,"body":"yeah"},{"speaker":"[aaron_straker]","startTime":3485.1,"endTime":3489.087,"body":"calory deficits are very well managed because"},{"speaker":"[aaron_straker]","startTime":3485.1,"endTime":3489.087,"body":"i just have a little bit more skill"},{"speaker":"[aaron_straker]","startTime":3489.247,"endTime":3495.357,"body":"acquisition and time spent doing so i"},{"speaker":"[aaron_straker]","startTime":3489.247,"endTime":3495.357,"body":"would say depends on the exercise as well"},{"speaker":"[aaron_straker]","startTime":3495.678,"endTime":3499.765,"body":"i'm not going to recommend hitting failure"},{"speaker":"[aaron_straker]","startTime":3495.678,"endTime":3499.765,"body":"in a dead lift or something like really"},{"speaker":"[aaron_straker]","startTime":3499.845,"endTime":3507.458,"body":"compound and um where safety may be"},{"speaker":"[aaron_straker]","startTime":3499.845,"endTime":3507.458,"body":"a risk factor but for talking like lateral"},{"speaker":"[aaron_straker]","startTime":3507.538,"endTime":3511.004,"body":"delt we're talking triceps biceps calf"},{"speaker":"[bryan_boorstein]","startTime":3510.932,"endTime":3511.113,"body":"oh"},{"speaker":"[aaron_straker]","startTime":3511.104,"endTime":3516.12,"body":"raises there's nothing wrong with hitting failure"},{"speaker":"[aaron_straker]","startTime":3511.104,"endTime":3516.12,"body":"in those mull groups while you are in"},{"speaker":"[aaron_straker]","startTime":3516.16,"endTime":3517.046,"body":"a calory deficit"},{"speaker":"[bryan_boorstein]","startTime":3517.931,"endTime":3521.108,"body":"m yeah i mean the way i"},{"speaker":"[bryan_boorstein]","startTime":3517.931,"endTime":3521.108,"body":"look"},{"speaker":"[aaron_straker]","startTime":3521.1,"endTime":3521.2,"body":"ah"},{"speaker":"[bryan_boorstein]","startTime":3521.188,"endTime":3524.034,"body":"at it is that the training that"},{"speaker":"[bryan_boorstein]","startTime":3521.188,"endTime":3524.034,"body":"got you there is pretty much the training"},{"speaker":"[bryan_boorstein]","startTime":3524.074,"endTime":3525.877,"body":"that you want to take through your"},{"speaker":"[bryan_boorstein]","startTime":3524.074,"endTime":3525.877,"body":"deficit"},{"speaker":"[aaron_straker]","startTime":3525.851,"endTime":3525.993,"body":"yeah"},{"speaker":"[bryan_boorstein]","startTime":3525.978,"endTime":3530.266,"body":"as well and so to your point"},{"speaker":"[bryan_boorstein]","startTime":3525.978,"endTime":3530.266,"body":"like i never in the way that i"},{"speaker":"[bryan_boorstein]","startTime":3530.326,"endTime":3536.267,"body":"design programs i never have those big"},{"speaker":"[bryan_boorstein]","startTime":3530.326,"endTime":3536.267,"body":"compound damaging lengthened movements like the dead lift"},{"speaker":"[bryan_boorstein]","startTime":3536.327,"endTime":3541.495,"body":"the pendulum squat the pack squats the"},{"speaker":"[bryan_boorstein]","startTime":3536.327,"endTime":3541.495,"body":"split squats things like that those never go"},{"speaker":"[bryan_boorstein]","startTime":3541.535,"endTime":3544.48,"body":"to failure for me really i mean"},{"speaker":"[bryan_boorstein]","startTime":3541.535,"endTime":3544.48,"body":"maybe if i'm at the very end of"},{"speaker":"[bryan_boorstein]","startTime":3544.54,"endTime":3547.905,"body":"a cycle in plus and i just"},{"speaker":"[bryan_boorstein]","startTime":3544.54,"endTime":3547.905,"body":"want to test my limits kind of like"},{"speaker":"[bryan_boorstein]","startTime":3547.945,"endTime":3550.288,"body":"you with your hack squat in two"},{"speaker":"[bryan_boorstein]","startTime":3547.945,"endTime":3550.288,"body":"weeks when you want to see what you"},{"speaker":"[bryan_boorstein]","startTime":3550.328,"endTime":3556.517,"body":"can do with a hundred eighty kilos"},{"speaker":"[bryan_boorstein]","startTime":3550.328,"endTime":3556.517,"body":"for sure like like there are opportunities where"},{"speaker":"[bryan_boorstein]","startTime":3556.577,"endTime":3562.188,"body":"you can do that strategically and thoughtfully"},{"speaker":"[bryan_boorstein]","startTime":3556.577,"endTime":3562.188,"body":"but in general if i'm taking my leg"},{"speaker":"[bryan_boorstein]","startTime":3562.268,"endTime":3567.998,"body":"extensions my leg curls i try set"},{"speaker":"[bryan_boorstein]","startTime":3562.268,"endTime":3567.998,"body":"push downs and my spider curls to failure"},{"speaker":"[bryan_boorstein]","startTime":3568.972,"endTime":3573.9,"body":"surplus they're also going to failure and"},{"speaker":"[bryan_boorstein]","startTime":3568.972,"endTime":3573.9,"body":"probably past failure in a defisite too so"},{"speaker":"[bryan_boorstein]","startTime":3575.403,"endTime":3578.408,"body":"i would just say that you want"},{"speaker":"[bryan_boorstein]","startTime":3575.403,"endTime":3578.408,"body":"to make sure to do all the things"},{"speaker":"[bryan_boorstein]","startTime":3578.488,"endTime":3583.476,"body":"that you know to do like bracket"},{"speaker":"[bryan_boorstein]","startTime":3578.488,"endTime":3583.476,"body":"your training with carbohydrate protein makes sure that"},{"speaker":"[bryan_boorstein]","startTime":3583.516,"endTime":3586.601,"body":"you're not doing this fasted or that"},{"speaker":"[bryan_boorstein]","startTime":3583.516,"endTime":3586.601,"body":"you're going you know four hours after your"},{"speaker":"[bryan_boorstein]","startTime":3586.661,"endTime":3590.728,"body":"work out without some sort of nutrition"},{"speaker":"[bryan_boorstein]","startTime":3586.661,"endTime":3590.728,"body":"you make sure that all your life style"},{"speaker":"[bryan_boorstein]","startTime":3590.788,"endTime":3594.997,"body":"factors like your sleeping stuff are in"},{"speaker":"[bryan_boorstein]","startTime":3590.788,"endTime":3594.997,"body":"order stress isn't too high and there should"},{"speaker":"[bryan_boorstein]","startTime":3595.037,"endTime":3600.309,"body":"be no reason that you can't still"},{"speaker":"[bryan_boorstein]","startTime":3595.037,"endTime":3600.309,"body":"take those short overloaded movements to in past"},{"speaker":"[bryan_boorstein]","startTime":3600.39,"endTime":3600.69,"body":"failure"},{"speaker":"[aaron_straker]","startTime":3601.5,"endTime":3605.406,"body":"yeah the last little bit i will"},{"speaker":"[aaron_straker]","startTime":3601.5,"endTime":3605.406,"body":"say is if any of your tendons are"},{"speaker":"[aaron_straker]","startTime":3605.527,"endTime":3612.699,"body":"screaming at you especially around like your"},{"speaker":"[aaron_straker]","startTime":3605.527,"endTime":3612.699,"body":"elbow flexors your elbow extensors things like that"},{"speaker":"[aaron_straker]","startTime":3612.979,"endTime":3614.962,"body":"just mart because calory deficit"},{"speaker":"[bryan_boorstein]","startTime":3614.946,"endTime":3615.782,"body":"hm"},{"speaker":"[aaron_straker]","startTime":3615.823,"endTime":3619.748,"body":"there is higher propensity of risk of"},{"speaker":"[aaron_straker]","startTime":3615.823,"endTime":3619.748,"body":"tending rupture those sorts of things don't be"},{"speaker":"[aaron_straker]","startTime":3619.808,"endTime":3620.469,"body":"stupid there"},{"speaker":"[bryan_boorstein]","startTime":3621.714,"endTime":3625.347,"body":"yeah i think that i agree a"},{"speaker":"[bryan_boorstein]","startTime":3621.714,"endTime":3625.347,"body":"hundred per cent that's a great point but"},{"speaker":"[bryan_boorstein]","startTime":3626.922,"endTime":3630.728,"body":"i also think that a lot of"},{"speaker":"[bryan_boorstein]","startTime":3626.922,"endTime":3630.728,"body":"that comes down to exercise selection and execution"},{"speaker":"[bryan_boorstein]","startTime":3631.589,"endTime":3637.84,"body":"and so if you're feeling you know"},{"speaker":"[bryan_boorstein]","startTime":3631.589,"endTime":3637.84,"body":"your elbow hurt on whatever kind of curl"},{"speaker":"[bryan_boorstein]","startTime":3637.88,"endTime":3643.15,"body":"variation you're doing try sep extension maybe"},{"speaker":"[bryan_boorstein]","startTime":3637.88,"endTime":3643.15,"body":"just try a different one like try a"},{"speaker":"[bryan_boorstein]","startTime":3643.31,"endTime":3645.575,"body":"one arm cable curl and try"},{"speaker":"[aaron_straker]","startTime":3646.755,"endTime":3646.776,"body":"a"},{"speaker":"[bryan_boorstein]","startTime":3647.037,"endTime":3652.396,"body":"cable cable try sep push down instead"},{"speaker":"[bryan_boorstein]","startTime":3647.037,"endTime":3652.396,"body":"of a skull crusher or you know whatever"},{"speaker":"[bryan_boorstein]","startTime":3652.556,"endTime":3659.215,"body":"whatever it is you know i i"},{"speaker":"[bryan_boorstein]","startTime":3652.556,"endTime":3659.215,"body":"used to be filled with with elbow issues"},{"speaker":"[bryan_boorstein]","startTime":3659.375,"endTime":3663.562,"body":"in cross it from rope climes and"},{"speaker":"[bryan_boorstein]","startTime":3659.375,"endTime":3663.562,"body":"all the pull ups being pronated in all"},{"speaker":"[bryan_boorstein]","startTime":3663.602,"endTime":3664.063,"body":"these things"},{"speaker":"[aaron_straker]","startTime":3663.97,"endTime":3664.213,"body":"oh"},{"speaker":"[bryan_boorstein]","startTime":3664.163,"endTime":3669.031,"body":"and um even with barbell curls like"},{"speaker":"[bryan_boorstein]","startTime":3664.163,"endTime":3669.031,"body":"in the early hypertrefe days you know things"},{"speaker":"[bryan_boorstein]","startTime":3669.172,"endTime":3670.997,"body":"that would bother me because you're just"},{"speaker":"[bryan_boorstein]","startTime":3669.172,"endTime":3670.997,"body":"locked into"},{"speaker":"[aaron_straker]","startTime":3670.99,"endTime":3671.395,"body":"yes"},{"speaker":"[bryan_boorstein]","startTime":3671.037,"endTime":3673.464,"body":"this position but as soon as i"},{"speaker":"[bryan_boorstein]","startTime":3671.037,"endTime":3673.464,"body":"would switch to a d handle on a"},{"speaker":"[bryan_boorstein]","startTime":3673.504,"endTime":3677.925,"body":"cable machine in a matter of a"},{"speaker":"[bryan_boorstein]","startTime":3673.504,"endTime":3677.925,"body":"couple of weeks it would it would dissipate"},{"speaker":"[bryan_boorstein]","startTime":3678.045,"endTime":3681.151,"body":"so you know maybe look at the"},{"speaker":"[bryan_boorstein]","startTime":3678.045,"endTime":3681.151,"body":"exercises you're choosing as well"},{"speaker":"[aaron_straker]","startTime":3681.5,"endTime":3683.485,"body":"definitely anything"},{"speaker":"[bryan_boorstein]","startTime":3683.412,"endTime":3683.574,"body":"cool"},{"speaker":"[aaron_straker]","startTime":3683.545,"endTime":3684.608,"body":"else on this one brian"},{"speaker":"[bryan_boorstein]","startTime":3684.482,"endTime":3689.31,"body":"oh no i think we'll hit that"},{"speaker":"[bryan_boorstein]","startTime":3684.482,"endTime":3689.31,"body":"topic on our training careers next week"},{"speaker":"[aaron_straker]","startTime":3689.69,"endTime":3691.333,"body":"we will as always guys thank"},{"speaker":"[bryan_boorstein]","startTime":3691.162,"endTime":3691.284,"body":"cool"},{"speaker":"[aaron_straker]","startTime":3691.373,"endTime":3693.738,"body":"you for listening brian and i will"},{"speaker":"[aaron_straker]","startTime":3691.373,"endTime":3693.738,"body":"talk to you next week"},{"speaker":"[bryan_boorstein]","startTime":3693.872,"endTime":3693.892,"body":"m"}]}