{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":36.905,"endTime":42.825,"body":"What's up, guys, Happy Tuesday. Welcome back"},{"speaker":"[aaron_straker]","startTime":36.905,"endTime":42.825,"body":"to another episode of Eat Train Prosper. Two things we were going"},{"speaker":"[aaron_straker]","startTime":42.864999999999995,"endTime":50.625,"body":"to cover in today's episode first is going to"},{"speaker":"[aaron_straker]","startTime":42.864999999999995,"endTime":50.625,"body":"be a finishing of January's Instagram Q and A questions that"},{"speaker":"[aaron_straker]","startTime":50.665,"endTime":57.905,"body":"we started last week, and then in a rather ironic"},{"speaker":"[aaron_straker]","startTime":50.665,"endTime":57.905,"body":"twist of fate, Brian injured his ham string a few days ago, and"},{"speaker":"[aaron_straker]","startTime":57.945,"endTime":65.325,"body":"then yesterday I injured my knee, so we are going"},{"speaker":"[aaron_straker]","startTime":57.945,"endTime":65.325,"body":"to be talking about those recent injuries, our plan of action"},{"speaker":"[aaron_straker]","startTime":65.445,"endTime":71.36500000000001,"body":"a little bit, and some of them Mind set and action"},{"speaker":"[aaron_straker]","startTime":65.445,"endTime":71.36500000000001,"body":"items in to set backs. So as always,"},{"speaker":"[bryan_boorstein]","startTime":71.4,"endTime":71.78,"body":"Hm,"},{"speaker":"[aaron_straker]","startTime":71.485,"endTime":74.045,"body":"Brian. can you kick us off with some updates,"},{"speaker":"[aaron_straker]","startTime":71.485,"endTime":74.045,"body":"please?"},{"speaker":"[bryan_boorstein]","startTime":75.2,"endTime":81.38,"body":"Yeah, I mean, I think most of my updates pretty"},{"speaker":"[bryan_boorstein]","startTime":75.2,"endTime":81.38,"body":"much center around the initial topic here, which is our set backs,"},{"speaker":"[bryan_boorstein]","startTime":81.7,"endTime":90.7,"body":"so I'll start with that, but yeah, you all"},{"speaker":"[bryan_boorstein]","startTime":81.7,"endTime":90.7,"body":"know I've been on this huge cardiokick and we actually have two"},{"speaker":"[bryan_boorstein]","startTime":90.78,"endTime":96.28,"body":"questions in our Instagram Q and A coming up"},{"speaker":"[bryan_boorstein]","startTime":90.78,"endTime":96.28,"body":"that are going to address cardio to kick us off, But before we"},{"speaker":"[bryan_boorstein]","startTime":96.34,"endTime":106.56,"body":"get to those, essentially what happened to"},{"speaker":"[bryan_boorstein]","startTime":96.34,"endTime":106.56,"body":"me was that I was going out doing Zone five cardio, which is"},{"speaker":"[bryan_boorstein]","startTime":107.28,"endTime":112.42,"body":"the higher intensity kind of interval based"},{"speaker":"[bryan_boorstein]","startTime":107.28,"endTime":112.42,"body":"cardio where you push your heart rate pretty much as high as"},{"speaker":"[bryan_boorstein]","startTime":112.46,"endTime":118.32,"body":"you can, and there's a number of different"},{"speaker":"[bryan_boorstein]","startTime":112.46,"endTime":118.32,"body":"ways you can do Zone five. It doesn't have to be like all out,"},{"speaker":"[bryan_boorstein]","startTime":118.46,"endTime":123.96,"body":"twenty second or thirty second sprints and"},{"speaker":"[bryan_boorstein]","startTime":118.46,"endTime":123.96,"body":"they definitely don't have to be running like you can do these"},{"speaker":"[bryan_boorstein]","startTime":124.08,"endTime":131.0,"body":"prints on bikes and rowers and other types"},{"speaker":"[bryan_boorstein]","startTime":124.08,"endTime":131.0,"body":"of machines. But it was a beautiful day out and I was feeling"},{"speaker":"[bryan_boorstein]","startTime":131.07999999999998,"endTime":136.95999999999998,"body":"super good and I really wanted to sprint. It"},{"speaker":"[bryan_boorstein]","startTime":131.07999999999998,"endTime":136.95999999999998,"body":"had been a while since I Printed, which is probably also part"},{"speaker":"[bryan_boorstein]","startTime":137.04000000000002,"endTime":145.45999999999998,"body":"of you know why things happen the way they"},{"speaker":"[bryan_boorstein]","startTime":137.04000000000002,"endTime":145.45999999999998,"body":"did, But I warmed up. I liked to warm up for sprints or just"},{"speaker":"[bryan_boorstein]","startTime":145.64,"endTime":150.95999999999998,"body":"any sort of high intensity cardio by getting"},{"speaker":"[bryan_boorstein]","startTime":145.64,"endTime":150.95999999999998,"body":"my heart elevated a little bit, So it's not such a shock. going"},{"speaker":"[bryan_boorstein]","startTime":151.01999999999998,"endTime":159.98,"body":"from like zero to sixty And so I did. I ran."},{"speaker":"[bryan_boorstein]","startTime":151.01999999999998,"endTime":159.98,"body":"I jogged four minutes. Everything felt good, and then I started"},{"speaker":"[bryan_boorstein]","startTime":160.14,"endTime":166.68,"body":"my my sprints and my plan was to do six. I"},{"speaker":"[bryan_boorstein]","startTime":160.14,"endTime":166.68,"body":"wanted to do six twenties Econd sprints, and then I was going"},{"speaker":"[bryan_boorstein]","startTime":166.72,"endTime":172.16,"body":"to walk around for two minutes and forty seconds,"},{"speaker":"[bryan_boorstein]","startTime":166.72,"endTime":172.16,"body":"so I adsentially do a sprint on the on the three minute mark"},{"speaker":"[bryan_boorstein]","startTime":172.84,"endTime":180.76,"body":"six times and one of the things that I've been"},{"speaker":"[bryan_boorstein]","startTime":172.84,"endTime":180.76,"body":"really interested in as far as metrics go, is cardio recovery,"},{"speaker":"[bryan_boorstein]","startTime":181.12,"endTime":185.94,"body":"and I don't know. Like how important it is."},{"speaker":"[bryan_boorstein]","startTime":181.12,"endTime":185.94,"body":"like, Yes, you want your cardio recovery to be good. Essentially,"},{"speaker":"[bryan_boorstein]","startTime":185.96,"endTime":191.08,"body":"this just means that once your heart wait is"},{"speaker":"[bryan_boorstein]","startTime":185.96,"endTime":191.08,"body":"peaked, How quickly does it go back to like a base line level"},{"speaker":"[bryan_boorstein]","startTime":191.2,"endTime":199.48,"body":"again? And so I finished my sick Sprint and"},{"speaker":"[bryan_boorstein]","startTime":191.2,"endTime":199.48,"body":"it was the hardest one. My heart rate was racing. I think it"},{"speaker":"[bryan_boorstein]","startTime":199.54,"endTime":207.06,"body":"got up to one, seventy six or one, seventy"},{"speaker":"[bryan_boorstein]","startTime":199.54,"endTime":207.06,"body":"seven, Something like that and I forgot to stop my watch, because"},{"speaker":"[bryan_boorstein]","startTime":207.3,"endTime":212.6,"body":"when you stop your watch, it tells at your"},{"speaker":"[bryan_boorstein]","startTime":207.3,"endTime":212.6,"body":"work out is over, and then it records your cardio recovery metric."},{"speaker":"[bryan_boorstein]","startTime":213.62,"endTime":218.0,"body":"Well, I started walking back and I saw my heart"},{"speaker":"[bryan_boorstein]","startTime":213.62,"endTime":218.0,"body":"rate like one, forty, one, thirty, five, one thirty, and I was"},{"speaker":"[bryan_boorstein]","startTime":218.04,"endTime":223.7,"body":"like funk. I forgot to stop my watch. Okay,"},{"speaker":"[bryan_boorstein]","startTime":218.04,"endTime":223.7,"body":"I need to do one more sprints that I can get the cardio recovery"},{"speaker":"[bryan_boorstein]","startTime":223.82,"endTime":230.8,"body":"metric. And then of course I went and did the"},{"speaker":"[bryan_boorstein]","startTime":223.82,"endTime":230.8,"body":"seventh sprint, and on like the fourth step, I felt a pop in"},{"speaker":"[bryan_boorstein]","startTime":230.84,"endTime":238.98,"body":"my ham string, and this was super scary for"},{"speaker":"[bryan_boorstein]","startTime":230.84,"endTime":238.98,"body":"me because it was a very similar pop to what I felt in my planter"},{"speaker":"[bryan_boorstein]","startTime":239.02,"endTime":246.84,"body":"Fatha in June, when once again I was sprinting"},{"speaker":"[bryan_boorstein]","startTime":239.02,"endTime":246.84,"body":"and pop my planner, Fashia went, and I was out for a number of"},{"speaker":"[bryan_boorstein]","startTime":246.94,"endTime":254.46,"body":"months, and so this time I felt a similar pop"},{"speaker":"[bryan_boorstein]","startTime":246.94,"endTime":254.46,"body":"in my ham string and I immediately knew it wasn't good. Like"},{"speaker":"[bryan_boorstein]","startTime":254.66,"endTime":263.0,"body":"I Hobbled away from where I was running. I"},{"speaker":"[bryan_boorstein]","startTime":254.66,"endTime":263.0,"body":"kind of started grinding it out gently on some playground equipment"},{"speaker":"[bryan_boorstein]","startTime":263.03999999999996,"endTime":268.26,"body":"because I was like a kid's park, so I like"},{"speaker":"[bryan_boorstein]","startTime":263.03999999999996,"endTime":268.26,"body":"you know, loop my leg over one of the climbing pieces and I get"},{"speaker":"[bryan_boorstein]","startTime":268.3,"endTime":275.94,"body":"like some pressure into my ham string and tried"},{"speaker":"[bryan_boorstein]","startTime":268.3,"endTime":275.94,"body":"to walk again And it was worse and I was, you know, doing through"},{"speaker":"[bryan_boorstein]","startTime":275.98,"endTime":284.08,"body":"all the emotions in my head, and I was over"},{"speaker":"[bryan_boorstein]","startTime":275.98,"endTime":284.08,"body":"half a mile from my house, but I was like, You know, it's probably"},{"speaker":"[bryan_boorstein]","startTime":284.12,"endTime":290.42,"body":"going to be better For me to just try to walk"},{"speaker":"[bryan_boorstein]","startTime":284.12,"endTime":290.42,"body":"this thing out and keep some blood flow going to it instead of"},{"speaker":"[bryan_boorstein]","startTime":290.5,"endTime":296.56,"body":"just immediately succumbing to. I'm really"},{"speaker":"[bryan_boorstein]","startTime":290.5,"endTime":296.56,"body":"injured. And you know I just need to get home an ice it type"},{"speaker":"[bryan_boorstein]","startTime":296.62,"endTime":304.24,"body":"thing, so I hobbled home as soon as I got home,"},{"speaker":"[bryan_boorstein]","startTime":296.62,"endTime":304.24,"body":"I started icing it. I iced it six or seven times throughout the"},{"speaker":"[bryan_boorstein]","startTime":304.3,"endTime":310.36,"body":"day, Like pretty much every hour I wrapped"},{"speaker":"[bryan_boorstein]","startTime":304.3,"endTime":310.36,"body":"compression around it immediately as well, so I took an a bandage"},{"speaker":"[bryan_boorstein]","startTime":310.42,"endTime":319.08,"body":"and wrapped it really tight. W while I was"},{"speaker":"[bryan_boorstein]","startTime":310.42,"endTime":319.08,"body":"icing it, and Um, obviously I was a little down about it, but"},{"speaker":"[bryan_boorstein]","startTime":319.54,"endTime":327.9,"body":"I took it to Instagram, and I had a number"},{"speaker":"[bryan_boorstein]","startTime":319.54,"endTime":327.9,"body":"of people respond basically with some interesting opinions on"},{"speaker":"[bryan_boorstein]","startTime":327.98,"endTime":334.12,"body":"the differences between what you'll feel immediately"},{"speaker":"[bryan_boorstein]","startTime":327.98,"endTime":334.12,"body":"from like a grade one, grade two and grade three hamstring tar,"},{"speaker":"[bryan_boorstein]","startTime":335.26,"endTime":341.44,"body":"and almost immediately from the responses I"},{"speaker":"[bryan_boorstein]","startTime":335.26,"endTime":341.44,"body":"got, I knew that it wasn't a grade three because people were"},{"speaker":"[bryan_boorstein]","startTime":341.52,"endTime":346.52,"body":"saying that that would mean that you can't"},{"speaker":"[bryan_boorstein]","startTime":341.52,"endTime":346.52,"body":"even bend your leg at all. You'd be Completely incapacitated"},{"speaker":"[bryan_boorstein]","startTime":347.44,"endTime":352.82,"body":"And I knew that I could bend it. I knew that"},{"speaker":"[bryan_boorstein]","startTime":347.44,"endTime":352.82,"body":"I could now walk with a limp type thing, so I knew it had to"},{"speaker":"[bryan_boorstein]","startTime":352.88,"endTime":359.04,"body":"be like grade one agreed to, and it didn't"},{"speaker":"[bryan_boorstein]","startTime":352.88,"endTime":359.04,"body":"really improve at all throughout the day. But when I woke up"},{"speaker":"[bryan_boorstein]","startTime":359.36,"endTime":367.78,"body":"the next morning it felt a lot better, like"},{"speaker":"[bryan_boorstein]","startTime":359.36,"endTime":367.78,"body":"forty forty percent better, something like that. And and I posted"},{"speaker":"[bryan_boorstein]","startTime":367.84,"endTime":377.12,"body":"on my story that it really felt like an extremely"},{"speaker":"[bryan_boorstein]","startTime":367.84,"endTime":377.12,"body":"deep soreness. more than it felt like Excruciating pain. like"},{"speaker":"[bryan_boorstein]","startTime":377.16,"endTime":382.68,"body":"I would put it akin to. you know, if you hadn't"},{"speaker":"[bryan_boorstein]","startTime":377.16,"endTime":382.68,"body":"done r d ls in six months, and then you went and did like five"},{"speaker":"[bryan_boorstein]","startTime":382.72,"endTime":388.28,"body":"sets of r d ls to failure or something like"},{"speaker":"[bryan_boorstein]","startTime":382.72,"endTime":388.28,"body":"that Like that's That's kind of how my hamstring felt, and that"},{"speaker":"[bryan_boorstein]","startTime":388.44,"endTime":395.1,"body":"still is kind of how it feels now. but it's"},{"speaker":"[bryan_boorstein]","startTime":388.44,"endTime":395.1,"body":"It's like day three of if you did five sets of r d ls to failure"},{"speaker":"[bryan_boorstein]","startTime":395.16,"endTime":403.18,"body":"and you hadn't done them for six months, so"},{"speaker":"[bryan_boorstein]","startTime":395.16,"endTime":403.18,"body":"it's still progressively getting better and better and like,"},{"speaker":"[bryan_boorstein]","startTime":403.24,"endTime":411.02,"body":"I still can't walk without a limp, Which makes"},{"speaker":"[bryan_boorstein]","startTime":403.24,"endTime":411.02,"body":"walking a poor choice for getting general movement in. But I"},{"speaker":"[bryan_boorstein]","startTime":411.1,"endTime":417.44,"body":"found yesterday that I could bike with with"},{"speaker":"[bryan_boorstein]","startTime":411.1,"endTime":417.44,"body":"no pain at all, no limitation and it was it was cold out. I'm"},{"speaker":"[bryan_boorstein]","startTime":417.5,"endTime":422.76,"body":"not usually a huge fan of biking in cold weather"},{"speaker":"[bryan_boorstein]","startTime":417.5,"endTime":422.76,"body":"because it feels even colder once you get like the wind in your"},{"speaker":"[bryan_boorstein]","startTime":422.82,"endTime":430.72,"body":"face and stuff like that, But it was the only"},{"speaker":"[bryan_boorstein]","startTime":422.82,"endTime":430.72,"body":"way I could move yesterday and so I went out and did a forty"},{"speaker":"[bryan_boorstein]","startTime":430.76,"endTime":437.24,"body":"minute bike ride and was able to get my heart"},{"speaker":"[bryan_boorstein]","startTime":430.76,"endTime":437.24,"body":"rate up to about one. eighteen. one One kept that I couldn't"},{"speaker":"[bryan_boorstein]","startTime":437.26,"endTime":442.64,"body":"get out of the saddle and do, like you know,"},{"speaker":"[bryan_boorstein]","startTime":437.26,"endTime":442.64,"body":"full, hard core biking or anything like that, but I was in the"},{"speaker":"[bryan_boorstein]","startTime":442.7,"endTime":449.02,"body":"saddle and I was pressing equally with both"},{"speaker":"[bryan_boorstein]","startTime":442.7,"endTime":449.02,"body":"legs, and it just felt good to move And then the hamstring felt"},{"speaker":"[bryan_boorstein]","startTime":449.06,"endTime":456.12,"body":"even better after the bike ride like it felt"},{"speaker":"[bryan_boorstein]","startTime":449.06,"endTime":456.12,"body":"nice and loose, and Um, so, all in all, I think that that I,"},{"speaker":"[bryan_boorstein]","startTime":457.14,"endTime":464.76,"body":"I am extremely lucky. I know I know I'm extremely"},{"speaker":"[bryan_boorstein]","startTime":457.14,"endTime":464.76,"body":"lucky, but I'm extremely thankful. I feel like I learned Dave"},{"speaker":"[bryan_boorstein]","startTime":464.92,"endTime":470.78,"body":"Very important lesson and I learned it in a"},{"speaker":"[bryan_boorstein]","startTime":464.92,"endTime":470.78,"body":"way that could have been a lot worse, but I was able to learn"},{"speaker":"[bryan_boorstein]","startTime":470.84,"endTime":478.48,"body":"it in a much more mild manner, And that lesson"},{"speaker":"[bryan_boorstein]","startTime":470.84,"endTime":478.48,"body":"is that when you're forty years old and you have a ship tone"},{"speaker":"[bryan_boorstein]","startTime":478.52,"endTime":486.7,"body":"of muscle mass and explosive power, you probably"},{"speaker":"[bryan_boorstein]","startTime":478.52,"endTime":486.7,"body":"shouldn't be going out and sprinting Chante the movement, Mitre,"},{"speaker":"[bryan_boorstein]","startTime":487.64,"endTime":495.18,"body":"I talked to her about it. She's my. She's my"},{"speaker":"[bryan_boorstein]","startTime":487.64,"endTime":495.18,"body":"go to on things like this, and my first question was is the Pop"},{"speaker":"[bryan_boorstein]","startTime":495.48,"endTime":501.94,"body":"like Like, Why is it that my hamstring isn't"},{"speaker":"[bryan_boorstein]","startTime":495.48,"endTime":501.94,"body":"completely obliterated when I felt a pop And she said that it"},{"speaker":"[bryan_boorstein]","startTime":501.98,"endTime":509.22,"body":"depends essentially that there there can be"},{"speaker":"[bryan_boorstein]","startTime":501.98,"endTime":509.22,"body":"a pop. and depending on where it is and and how big of a pop,"},{"speaker":"[bryan_boorstein]","startTime":509.3,"endTime":515.22,"body":"and et cetera et cetera it can, it can have,"},{"speaker":"[bryan_boorstein]","startTime":509.3,"endTime":515.22,"body":"and it depends answer. And so in that way I think I got really"},{"speaker":"[bryan_boorstein]","startTime":515.3,"endTime":520.46,"body":"lucky and then the second thing she brought"},{"speaker":"[bryan_boorstein]","startTime":515.3,"endTime":520.46,"body":"up was kind of what I just said about. you know, I'm I'm a dude"},{"speaker":"[bryan_boorstein]","startTime":520.5,"endTime":528.06,"body":"that is extremely strong relative to to my"},{"speaker":"[bryan_boorstein]","startTime":520.5,"endTime":528.06,"body":"body, and I can Create a ton of power, a ton of output, and I"},{"speaker":"[bryan_boorstein]","startTime":528.14,"endTime":533.86,"body":"just I didn't ramp up to it like I didn't do."},{"speaker":"[bryan_boorstein]","startTime":528.14,"endTime":533.86,"body":"I don't even know like, like, Yes, I had been running a little"},{"speaker":"[bryan_boorstein]","startTime":533.9,"endTime":538.92,"body":"bit. I've been doing like some four minute"},{"speaker":"[bryan_boorstein]","startTime":533.9,"endTime":538.92,"body":"on four minute off stuff, but no, I haven't been doing sprints."},{"speaker":"[bryan_boorstein]","startTime":539.26,"endTime":545.58,"body":"I don't know exactly how I would have ramped"},{"speaker":"[bryan_boorstein]","startTime":539.26,"endTime":545.58,"body":"up into sprints like it. Just to me, I think the lesson is, as"},{"speaker":"[bryan_boorstein]","startTime":545.62,"endTime":551.7,"body":"I'm probably just goin to stop sprinting, at"},{"speaker":"[bryan_boorstein]","startTime":545.62,"endTime":551.7,"body":"least all out like top end sprints. I think I'm still going to"},{"speaker":"[bryan_boorstein]","startTime":551.74,"endTime":557.76,"body":"continue running once this thing heals, because"},{"speaker":"[bryan_boorstein]","startTime":551.74,"endTime":557.76,"body":"I actually have Kind of enjoyed it in some odd kind of way, like"},{"speaker":"[bryan_boorstein]","startTime":557.84,"endTime":564.64,"body":"a self challenge type thing, but maybe like"},{"speaker":"[bryan_boorstein]","startTime":557.84,"endTime":564.64,"body":"it's a one minute on one minute off, or you know, three minutes"},{"speaker":"[bryan_boorstein]","startTime":564.72,"endTime":571.52,"body":"on three minute off, but something where the"},{"speaker":"[bryan_boorstein]","startTime":564.72,"endTime":571.52,"body":"running is still challenging within each interval, but it's not"},{"speaker":"[bryan_boorstein]","startTime":571.64,"endTime":579.48,"body":"a top end running speed where you need like"},{"speaker":"[bryan_boorstein]","startTime":571.64,"endTime":579.48,"body":"a ten to one or a twelve to one rest recovery period, trying"},{"speaker":"[bryan_boorstein]","startTime":579.52,"endTime":584.78,"body":"to keep the running still challenging, but"},{"speaker":"[bryan_boorstein]","startTime":579.52,"endTime":584.78,"body":"more of like a one to one or one to two or something along here"},{"speaker":"[bryan_boorstein]","startTime":584.94,"endTime":593.06,"body":"Lines, so I fully have absorbed this lesson"},{"speaker":"[bryan_boorstein]","startTime":584.94,"endTime":593.06,"body":"and I'm extremely thankful for for not being extremely injured."},{"speaker":"[bryan_boorstein]","startTime":594.06,"endTime":598.66,"body":"I'm taking my dad to ski on Thursday for his"},{"speaker":"[bryan_boorstein]","startTime":594.06,"endTime":598.66,"body":"sixty eighth birthday. It's the first time that I've been able"},{"speaker":"[bryan_boorstein]","startTime":598.72,"endTime":606.66,"body":"to do something like this for him, which I'm"},{"speaker":"[bryan_boorstein]","startTime":598.72,"endTime":606.66,"body":"excited about, and I think that I'm going to be able to actually"},{"speaker":"[bryan_boorstein]","startTime":607.1,"endTime":615.36,"body":"skee on Thursday, which was a huge surprise"},{"speaker":"[bryan_boorstein]","startTime":607.1,"endTime":615.36,"body":"after you know that injury occurring on Saturday, So All in all,"},{"speaker":"[bryan_boorstein]","startTime":616.32,"endTime":623.4,"body":"things are okay on my end, but I know you have"},{"speaker":"[bryan_boorstein]","startTime":616.32,"endTime":623.4,"body":"a more recent injury and so let's let's tell the people all about"},{"speaker":"[bryan_boorstein]","startTime":623.46,"endTime":623.64,"body":"this."},{"speaker":"[aaron_straker]","startTime":624.465,"endTime":630.245,"body":"Yeah, the notes that I had here for for my updates"},{"speaker":"[aaron_straker]","startTime":624.465,"endTime":630.245,"body":"this week is literally like this past week, so like from last"},{"speaker":"[aaron_straker]","startTime":630.345,"endTime":638.245,"body":"podcast episode until yesterday was by far the"},{"speaker":"[aaron_straker]","startTime":630.345,"endTime":638.245,"body":"best week of twenty twenty three, Like food was firing on all"},{"speaker":"[aaron_straker]","startTime":638.345,"endTime":643.465,"body":"cylinders, like my body was just like sucking"},{"speaker":"[aaron_straker]","startTime":638.345,"endTime":643.465,"body":"food up, but felt really God, don't feel like uncomfortably full"},{"speaker":"[aaron_straker]","startTime":643.505,"endTime":648.925,"body":"at the end of the night any more or anything"},{"speaker":"[aaron_straker]","startTime":643.505,"endTime":648.925,"body":"like that. training went amazingly like I progressed pretty much"},{"speaker":"[aaron_straker]","startTime":649.085,"endTime":653.825,"body":"everything across the board last week Minus Dumbelllateral."},{"speaker":"[aaron_straker]","startTime":649.085,"endTime":653.825,"body":"raises."},{"speaker":"[bryan_boorstein]","startTime":654.9,"endTime":654.92,"body":"A."},{"speaker":"[aaron_straker]","startTime":654.965,"endTime":662.085,"body":"Um, but like some things, I was getting like"},{"speaker":"[aaron_straker]","startTime":654.965,"endTime":662.085,"body":"a, like a three rep increase in a week, and you know at A at"},{"speaker":"[aaron_straker]","startTime":662.145,"endTime":666.365,"body":"a consistent r. R. and when you're training to"},{"speaker":"[aaron_straker]","startTime":662.145,"endTime":666.365,"body":"failure, That's the one nice thing about training to failure"},{"speaker":"[aaron_straker]","startTime":666.405,"endTime":669.765,"body":"is it's easy to gauge your r. r Ee week. You"},{"speaker":"[aaron_straker]","startTime":666.405,"endTime":669.765,"body":"know"},{"speaker":"[bryan_boorstein]","startTime":669.72,"endTime":669.88,"body":"Yep."},{"speaker":"[aaron_straker]","startTime":669.805,"endTime":670.145,"body":"what I mean."},{"speaker":"[bryan_boorstein]","startTime":670.32,"endTime":670.46,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":670.925,"endTime":676.545,"body":"So that was like awesome. Like this is great"},{"speaker":"[aaron_straker]","startTime":670.925,"endTime":676.545,"body":"like you know. Great, checking for my coach is like perfect."},{"speaker":"[aaron_straker]","startTime":676.585,"endTime":682.105,"body":"This is like the week. like where we're on our"},{"speaker":"[aaron_straker]","startTime":676.585,"endTime":682.105,"body":"way and then first training day of the week. I'm like, you know,"},{"speaker":"[aaron_straker]","startTime":682.765,"endTime":688.805,"body":"leg extension goes great. I progress its first"},{"speaker":"[aaron_straker]","startTime":682.765,"endTime":688.805,"body":"week at at a new weight. I'm like dead center in the Rep range."},{"speaker":"[aaron_straker]","startTime":688.845,"endTime":696.425,"body":"I'm really really pumped about that awesome pump"},{"speaker":"[aaron_straker]","startTime":688.845,"endTime":696.425,"body":"heading into the hack squat. I loaded up with the most weight"},{"speaker":"[aaron_straker]","startTime":696.525,"endTime":702.965,"body":"I've ever had on it because I I topped out my"},{"speaker":"[aaron_straker]","startTime":696.525,"endTime":702.965,"body":"Rep range last week and after the top, as I'm like warming up,"},{"speaker":"[aaron_straker]","startTime":703.065,"endTime":709.505,"body":"it feels like kind of like a little bit strange,"},{"speaker":"[aaron_straker]","startTime":703.065,"endTime":709.505,"body":"but like I'm like, but sometimes it does feel a little bit off."},{"speaker":"[aaron_straker]","startTime":710.145,"endTime":718.925,"body":"Um, never bothered me before And Do my top set."},{"speaker":"[aaron_straker]","startTime":710.145,"endTime":718.925,"body":"I'm happy I get six raps with a twenty kilo. You know load. I'm"},{"speaker":"[aaron_straker]","startTime":718.985,"endTime":724.225,"body":"good with that at the bottom end of my rep range"},{"speaker":"[aaron_straker]","startTime":718.985,"endTime":724.225,"body":"and get off like my knee feels like kind of weird, and kind of"},{"speaker":"[aaron_straker]","startTime":724.285,"endTime":729.445,"body":"like a little bit like tender. As I'm stepping"},{"speaker":"[aaron_straker]","startTime":724.285,"endTime":729.445,"body":"on it, you know, walking around and like do I call it? Do I do"},{"speaker":"[aaron_straker]","startTime":729.505,"endTime":737.145,"body":"my back offset in Mike, It felt fine in the rep."},{"speaker":"[aaron_straker]","startTime":729.505,"endTime":737.145,"body":"I was like. I'll do like one or two raps of the back off, and"},{"speaker":"[aaron_straker]","startTime":737.165,"endTime":743.325,"body":"then I'll call it so I get into my back off."},{"speaker":"[aaron_straker]","startTime":737.165,"endTime":743.325,"body":"It doesn't bother me at all on the hack squad, so I make excuse"},{"speaker":"[aaron_straker]","startTime":743.365,"endTime":750.625,"body":"me ten raps on my back off, which is a two progression"},{"speaker":"[aaron_straker]","startTime":743.365,"endTime":750.625,"body":"There. Like great, I get off and I'm like, Oh no, I am in. I"},{"speaker":"[aaron_straker]","startTime":750.725,"endTime":757.445,"body":"am in trouble and I'm like scared unloading the"},{"speaker":"[aaron_straker]","startTime":750.725,"endTime":757.445,"body":"hack squad because my knees super unstable, right and I have"},{"speaker":"[aaron_straker]","startTime":757.565,"endTime":765.005,"body":"fucking five, four plates to unload on each side"},{"speaker":"[aaron_straker]","startTime":757.565,"endTime":765.005,"body":"and carry them you. I'll all in the gym to put back and I'm like"},{"speaker":"[aaron_straker]","startTime":765.045,"endTime":770.285,"body":"having to hold on to everything because every"},{"speaker":"[aaron_straker]","startTime":765.045,"endTime":770.285,"body":"time I step on that knee, it's just like buckling on me and I'm"},{"speaker":"[aaron_straker]","startTime":770.325,"endTime":776.385,"body":"like Oh great. here we go. so basically just"},{"speaker":"[aaron_straker]","startTime":770.325,"endTime":776.385,"body":"drop everything and I come home and it just kind of gets worse"},{"speaker":"[aaron_straker]","startTime":776.425,"endTime":783.745,"body":"throughout the day, so that is like super super"},{"speaker":"[aaron_straker]","startTime":776.425,"endTime":783.745,"body":"bumps me out. And then that takes me to today. I woke up. It"},{"speaker":"[aaron_straker]","startTime":783.805,"endTime":793.385,"body":"felt a lot better today. Um yesterday, any kind"},{"speaker":"[aaron_straker]","startTime":783.805,"endTime":793.385,"body":"of like lateral movement standing, and like turning to The play"},{"speaker":"[aaron_straker]","startTime":793.425,"endTime":798.705,"body":"or whatever, it would get like a sharp pain in"},{"speaker":"[aaron_straker]","startTime":793.425,"endTime":798.705,"body":"it and I really didn't know, but today I've been able to really"},{"speaker":"[aaron_straker]","startTime":798.845,"endTime":806.985,"body":"isolate what it was and I went and tall physio"},{"speaker":"[aaron_straker]","startTime":798.845,"endTime":806.985,"body":"because I was like. I just want to. I want to. whatever it is."},{"speaker":"[aaron_straker]","startTime":807.145,"endTime":814.205,"body":"I want to get this moving as quickly as I possibly"},{"speaker":"[aaron_straker]","startTime":807.145,"endTime":814.205,"body":"can, And I thought it was my M C l. at first, and then she took"},{"speaker":"[aaron_straker]","startTime":814.245,"endTime":819.565,"body":"me through the M c l protocol where they basically"},{"speaker":"[aaron_straker]","startTime":814.245,"endTime":819.565,"body":"like you know, hold the outside of your knee and kind of purposely"},{"speaker":"[aaron_straker]","startTime":819.885,"endTime":826.165,"body":"bend your knee into like vagus, Because I'm like."},{"speaker":"[aaron_straker]","startTime":819.885,"endTime":826.165,"body":"No, there's no pain there. Like whatsoever. She takes me through."},{"speaker":"[aaron_straker]","startTime":826.185,"endTime":832.245,"body":"like the A C. L. You know what's the one in the?"},{"speaker":"[aaron_straker]","startTime":826.185,"endTime":832.245,"body":"Is there a P? C. L? Is there a posterior Cruchot?"},{"speaker":"[bryan_boorstein]","startTime":832.1,"endTime":832.26,"body":"There"},{"speaker":"[aaron_straker]","startTime":832.305,"endTime":832.385,"body":"Like"},{"speaker":"[bryan_boorstein]","startTime":832.32,"endTime":832.4,"body":"is"},{"speaker":"[aaron_straker]","startTime":832.425,"endTime":832.445,"body":"I"},{"speaker":"[bryan_boorstein]","startTime":832.44,"endTime":832.46,"body":"a"},{"speaker":"[aaron_straker]","startTime":832.485,"endTime":832.645,"body":"meant"},{"speaker":"[bryan_boorstein]","startTime":832.52,"endTime":832.98,"body":"P. seal."},{"speaker":"[aaron_straker]","startTime":833.005,"endTime":833.165,"body":"Okay,"},{"speaker":"[bryan_boorstein]","startTime":833.12,"endTime":833.28,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":833.605,"endTime":839.505,"body":"takes me through all them like none of that range"},{"speaker":"[aaron_straker]","startTime":833.605,"endTime":839.505,"body":"of motions like perfectly fine. It's only like a very small range"},{"speaker":"[aaron_straker]","startTime":839.905,"endTime":845.825,"body":"under pressure when I'm on that foot that it"},{"speaker":"[aaron_straker]","startTime":839.905,"endTime":845.825,"body":"bothers it. I can forcefully extend the knee. If I'm like laying"},{"speaker":"[aaron_straker]","startTime":845.885,"endTime":853.885,"body":"down. It's just a very strange, you know small"},{"speaker":"[aaron_straker]","startTime":845.885,"endTime":853.885,"body":"piece. so by the time this episode, As I will hopefully have"},{"speaker":"[aaron_straker]","startTime":853.945,"endTime":860.625,"body":"some some Instagram answers that as well, but"},{"speaker":"[aaron_straker]","startTime":853.945,"endTime":860.625,"body":"I am just super super bumped about it because things were going"},{"speaker":"[aaron_straker]","startTime":860.785,"endTime":866.865,"body":"so well and I was, you know, sick, the last two"},{"speaker":"[aaron_straker]","startTime":860.785,"endTime":866.865,"body":"weeks in a row before that good week. So I was like, I finally"},{"speaker":"[aaron_straker]","startTime":866.905,"endTime":875.645,"body":"have a week of the roads cleared swinging for"},{"speaker":"[aaron_straker]","startTime":866.905,"endTime":875.645,"body":"the fences, And and this happened so you know I'm bumped. But"},{"speaker":"[aaron_straker]","startTime":875.725,"endTime":880.245,"body":"like we kind of briefly talked about of fair,"},{"speaker":"[aaron_straker]","startTime":875.725,"endTime":880.245,"body":"I'm just going to focus on what I can do tomorrow. I'll be back"},{"speaker":"[aaron_straker]","startTime":880.305,"endTime":888.325,"body":"in the gym. I think like an exercise bike. I"},{"speaker":"[aaron_straker]","startTime":880.305,"endTime":888.325,"body":"should Have no problem with It is definitely like the very very"},{"speaker":"[aaron_straker]","startTime":888.465,"endTime":896.585,"body":"bottom of the v. M. Potentially one of the potendons"},{"speaker":"[aaron_straker]","startTime":888.465,"endTime":896.585,"body":"on the inside of the knee. Potentially even one of the the adductor"},{"speaker":"[aaron_straker]","startTime":896.665,"endTime":901.505,"body":"muscles that kind of attached down there. I'm"},{"speaker":"[aaron_straker]","startTime":896.665,"endTime":901.505,"body":"not really sure. I don't know. I'm ever really going to know,"},{"speaker":"[aaron_straker]","startTime":902.605,"endTime":907.625,"body":"but I'm just going to start working on getting"},{"speaker":"[aaron_straker]","startTime":902.605,"endTime":907.625,"body":"blood flow movement, making sure I still have end range of emotion,"},{"speaker":"[aaron_straker]","startTime":908.325,"endTime":915.885,"body":"and then probably backing off of the hack squat"},{"speaker":"[aaron_straker]","startTime":908.325,"endTime":915.885,"body":"a little bit in terms of Uly, deep flexion, at least next week,"},{"speaker":"[aaron_straker]","startTime":915.965,"endTime":918.425,"body":"but we'll see more in the coming days. There."},{"speaker":"[bryan_boorstein]","startTime":919.04,"endTime":921.46,"body":"Yeah, so I have a few questions. Um,"},{"speaker":"[aaron_straker]","startTime":921.505,"endTime":921.745,"body":"Course,"},{"speaker":"[bryan_boorstein]","startTime":924.18,"endTime":929.62,"body":"so given that you kind of felt a little monkey"},{"speaker":"[bryan_boorstein]","startTime":924.18,"endTime":929.62,"body":"warming up the hack squat, is there any part of you that thinks"},{"speaker":"[bryan_boorstein]","startTime":929.68,"endTime":931.68,"body":"it may be happened on the leg extension?"},{"speaker":"[aaron_straker]","startTime":935.025,"endTime":935.905,"body":"I don't think so,"},{"speaker":"[aaron_straker]","startTime":939.665,"endTime":945.925,"body":"Because like sometimes, well, so here's the thing"},{"speaker":"[aaron_straker]","startTime":939.665,"endTime":945.925,"body":"I am, and this is one thing that I realize you know hindsight"},{"speaker":"[aaron_straker]","startTime":946.045,"endTime":953.685,"body":"twenty twenty, I am never in full and range of"},{"speaker":"[aaron_straker]","startTime":946.045,"endTime":953.685,"body":"motion unless I am in that hack, squat under a considerable load,"},{"speaker":"[aaron_straker]","startTime":954.985,"endTime":961.585,"body":"so it could be like Hey, you're not like, Kind"},{"speaker":"[aaron_straker]","startTime":954.985,"endTime":961.585,"body":"of like the same thing like you're like. The sprinting one is"},{"speaker":"[aaron_straker]","startTime":961.605,"endTime":967.205,"body":"like you're never really like you haven't been"},{"speaker":"[aaron_straker]","startTime":961.605,"endTime":967.205,"body":"sprinting. and then you go Max, you know, push yourself as hard"},{"speaker":"[aaron_straker]","startTime":967.245,"endTime":974.365,"body":"as you can full sprint. I, My mobility is, you"},{"speaker":"[aaron_straker]","startTime":967.245,"endTime":974.365,"body":"know, pretty good, but the only time I am in like an asse to"},{"speaker":"[aaron_straker]","startTime":974.425,"endTime":980.085,"body":"grass Bottom Squad is on that hack squat with"},{"speaker":"[aaron_straker]","startTime":974.425,"endTime":980.085,"body":"it very very loaded. Um,"},{"speaker":"[bryan_boorstein]","startTime":980.24,"endTime":980.4,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":981.105,"endTime":989.345,"body":"and I think that's probably what it was you're"},{"speaker":"[aaron_straker]","startTime":981.105,"endTime":989.345,"body":"pushing and range that I haven't been exploring. Really, I haven't"},{"speaker":"[aaron_straker]","startTime":989.405,"endTime":997.485,"body":"been in that end range. and then I'm only in"},{"speaker":"[aaron_straker]","startTime":989.405,"endTime":997.485,"body":"it under a considerable load. That's probably what it was. Um,"},{"speaker":"[aaron_straker]","startTime":998.445,"endTime":1004.705,"body":"especially like Leg extension here. It's not"},{"speaker":"[aaron_straker]","startTime":998.445,"endTime":1004.705,"body":"under a stretch or anything like that, And you know it's not"},{"speaker":"[aaron_straker]","startTime":1004.745,"endTime":1009.105,"body":"a great leg extension. Obviously, I'm just speculating"},{"speaker":"[aaron_straker]","startTime":1004.745,"endTime":1009.105,"body":"here, but that's what I think there."},{"speaker":"[bryan_boorstein]","startTime":1009.8,"endTime":1012.22,"body":"Most injuries happen at the length and position"},{"speaker":"[bryan_boorstein]","startTime":1009.8,"endTime":1012.22,"body":"anyways,"},{"speaker":"[aaron_straker]","startTime":1012.425,"endTime":1012.565,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1012.44,"endTime":1019.88,"body":"so that that makes sense, And then do you think"},{"speaker":"[bryan_boorstein]","startTime":1012.44,"endTime":1019.88,"body":"that it happened during a warm upset because things felt lanky,"},{"speaker":"[bryan_boorstein]","startTime":1019.98,"endTime":1023.28,"body":"or it didn't feel lanky enough for you to think"},{"speaker":"[bryan_boorstein]","startTime":1019.98,"endTime":1023.28,"body":"it was anything outside of the normal."},{"speaker":"[aaron_straker]","startTime":1023.525,"endTime":1029.905,"body":"No, it didn't feel lanky enough for it to feel"},{"speaker":"[aaron_straker]","startTime":1023.525,"endTime":1029.905,"body":"outside of the normal, and I know like, So like with me, right"},{"speaker":"[aaron_straker]","startTime":1030.165,"endTime":1036.545,"body":"for a leg day. I get on the exercise bike, whether"},{"speaker":"[aaron_straker]","startTime":1030.165,"endTime":1036.545,"body":"that's like an assault, like big fan like, or just like a traditional"},{"speaker":"[aaron_straker]","startTime":1036.645,"endTime":1042.225,"body":"spin bike with a dial, and I'm on there for seven"},{"speaker":"[aaron_straker]","startTime":1036.645,"endTime":1042.225,"body":"to ten minutes until I have like a decent little bit of like"},{"speaker":"[aaron_straker]","startTime":1042.405,"endTime":1049.345,"body":"fatigue in my quads and pump so like I know there's"},{"speaker":"[aaron_straker]","startTime":1042.405,"endTime":1049.345,"body":"blood in there. Um going to leg extension to those and then I'm"},{"speaker":"[aaron_straker]","startTime":1049.385,"endTime":1057.565,"body":"into the hack squad, so it could just be a lack"},{"speaker":"[aaron_straker]","startTime":1049.385,"endTime":1057.565,"body":"of war Ing up adequately, especially from like unilateral style"},{"speaker":"[aaron_straker]","startTime":1057.665,"endTime":1065.325,"body":"movement lunches. You know, getting the adductors"},{"speaker":"[aaron_straker]","startTime":1057.665,"endTime":1065.325,"body":"adequately in engaged, sort of, because everything I've been"},{"speaker":"[aaron_straker]","startTime":1065.365,"endTime":1071.745,"body":"doing is pretty much bilateral and not you know,"},{"speaker":"[aaron_straker]","startTime":1065.365,"endTime":1071.745,"body":"moving through any of the adductor range, and I do have a history"},{"speaker":"[aaron_straker]","startTime":1071.905,"endTime":1079.265,"body":"of auctor strains and pulls and stuff, probably"},{"speaker":"[aaron_straker]","startTime":1071.905,"endTime":1079.265,"body":"like four or five of them by now, so that is probably if I were"},{"speaker":"[aaron_straker]","startTime":1079.325,"endTime":1084.685,"body":"to kind of put my money. That's probably what"},{"speaker":"[aaron_straker]","startTime":1079.325,"endTime":1084.685,"body":"it is. something with like the end, Ange, the of the adductor"},{"speaker":"[aaron_straker]","startTime":1084.725,"endTime":1086.645,"body":"there. But yeah,"},{"speaker":"[bryan_boorstein]","startTime":1086.96,"endTime":1093.76,"body":"There's so much stuff that connects in there."},{"speaker":"[bryan_boorstein]","startTime":1086.96,"endTime":1093.76,"body":"Like the sartorius, The Doctor, There's the area that I had been"},{"speaker":"[bryan_boorstein]","startTime":1093.88,"endTime":1098.8,"body":"bothered by the Pizanserine Bersa, which runs"},{"speaker":"[bryan_boorstein]","startTime":1093.88,"endTime":1098.8,"body":"along the inside of the knee"},{"speaker":"[aaron_straker]","startTime":1099.005,"endTime":1104.585,"body":"So I looked at that one. that one because I think"},{"speaker":"[aaron_straker]","startTime":1099.005,"endTime":1104.585,"body":"someone recommended that and I found that that one's actually"},{"speaker":"[aaron_straker]","startTime":1104.645,"endTime":1109.225,"body":"is a little bit lower than where the pain is."},{"speaker":"[aaron_straker]","startTime":1104.645,"endTime":1109.225,"body":"Though mind would be like. You know, if you have like, Obviously"},{"speaker":"[aaron_straker]","startTime":1109.285,"endTime":1115.325,"body":"like your your timer, and then like your what"},{"speaker":"[aaron_straker]","startTime":1109.285,"endTime":1115.325,"body":"is hat Match is the femerisit? The what's the big one on the"},{"speaker":"[aaron_straker]","startTime":1115.385,"endTime":1116.285,"body":"bottom, The tibia."},{"speaker":"[bryan_boorstein]","startTime":1116.92,"endTime":1117.6,"body":"Tibia. Yeah,"},{"speaker":"[aaron_straker]","startTime":1117.665,"endTime":1121.465,"body":"I think so so those are like the two, kind of"},{"speaker":"[aaron_straker]","startTime":1117.665,"endTime":1121.465,"body":"like knuckle shaped sort of things that go together"},{"speaker":"[bryan_boorstein]","startTime":1121.66,"endTime":1122.04,"body":"Yeah, yeah,"},{"speaker":"[aaron_straker]","startTime":1121.925,"endTime":1124.545,"body":"minds like North of it's on the femer side of"},{"speaker":"[bryan_boorstein]","startTime":1124.52,"endTime":1124.7,"body":"Got"},{"speaker":"[aaron_straker]","startTime":1124.605,"endTime":1124.965,"body":"the joint."},{"speaker":"[bryan_boorstein]","startTime":1124.76,"endTime":1124.8,"body":"it."},{"speaker":"[aaron_straker]","startTime":1125.065,"endTime":1125.505,"body":"I should say,"},{"speaker":"[bryan_boorstein]","startTime":1125.54,"endTime":1132.54,"body":"Yeah. I feel it sounds like what we were discussing"},{"speaker":"[bryan_boorstein]","startTime":1125.54,"endTime":1132.54,"body":"before the show in D. Ms is like when when I had my mansus M,"},{"speaker":"[bryan_boorstein]","startTime":1132.68,"endTime":1141.36,"body":"r, I before getting p, r P in my knee, they"},{"speaker":"[bryan_boorstein]","startTime":1132.68,"endTime":1141.36,"body":"found a small tear in my lower V, M, O and U. And so the Pr."},{"speaker":"[bryan_boorstein]","startTime":1141.4,"endTime":1146.0,"body":"P was super helpful for that, Whereas I don't"},{"speaker":"[bryan_boorstein]","startTime":1141.4,"endTime":1146.0,"body":"think it actually like heels a maniscus. Per,"},{"speaker":"[aaron_straker]","startTime":1146.605,"endTime":1146.665,"body":"Hm."},{"speaker":"[bryan_boorstein]","startTime":1146.72,"endTime":1148.8,"body":"I know that it doesn't neeliminiscus,"},{"speaker":"[aaron_straker]","startTime":1148.965,"endTime":1149.425,"body":"hm."},{"speaker":"[bryan_boorstein]","startTime":1149.78,"endTime":1155.14,"body":"but I think that the Pr p was super effective"},{"speaker":"[bryan_boorstein]","startTime":1149.78,"endTime":1155.14,"body":"for that small quadtar that they found its Sable, that you had"},{"speaker":"[bryan_boorstein]","startTime":1155.2,"endTime":1163.38,"body":"the same. But the thing that kind of throws"},{"speaker":"[bryan_boorstein]","startTime":1155.2,"endTime":1163.38,"body":"me on that is the instability piece, because I feel like if you"},{"speaker":"[bryan_boorstein]","startTime":1163.46,"endTime":1167.84,"body":"just had a small tear in your v, M, O. I don't"},{"speaker":"[bryan_boorstein]","startTime":1163.46,"endTime":1167.84,"body":"know and I could be wrong, but I feel like it wouldn't cause"},{"speaker":"[bryan_boorstein]","startTime":1167.9,"endTime":1175.78,"body":"instability in your knee like one of the accreciatic"},{"speaker":"[bryan_boorstein]","startTime":1167.9,"endTime":1175.78,"body":"ligaments or a maniscas type thing would. so yeah, I'm curious"},{"speaker":"[bryan_boorstein]","startTime":1175.82,"endTime":1181.52,"body":"what people say on your D. M. I'm sure you're"},{"speaker":"[bryan_boorstein]","startTime":1175.82,"endTime":1181.52,"body":"going to get some responses so we'll have updates obviously next"},{"speaker":"[bryan_boorstein]","startTime":1181.6,"endTime":1189.98,"body":"week on that, but I love. I love the Titude"},{"speaker":"[bryan_boorstein]","startTime":1181.6,"endTime":1189.98,"body":"of the can do and that's something we also discussed as well"},{"speaker":"[bryan_boorstein]","startTime":1190.08,"endTime":1194.44,"body":"prior to the show Because I have a number of"},{"speaker":"[bryan_boorstein]","startTime":1190.08,"endTime":1194.44,"body":"people that hit me up on Dem, and they're like, Oh, I just heard"},{"speaker":"[bryan_boorstein]","startTime":1194.48,"endTime":1199.22,"body":"my Achilles, or I just did this and like I'm"},{"speaker":"[bryan_boorstein]","startTime":1194.48,"endTime":1199.22,"body":"so bumped. Like what am I going to do? I was following this program"},{"speaker":"[bryan_boorstein]","startTime":1199.26,"endTime":1206.38,"body":"and now I can't do it And I think it's really"},{"speaker":"[bryan_boorstein]","startTime":1199.26,"endTime":1206.38,"body":"just, it's a mind set in a perspective thing, and you just kind"},{"speaker":"[bryan_boorstein]","startTime":1206.42,"endTime":1212.58,"body":"of focus on what you can do and you're thankful"},{"speaker":"[bryan_boorstein]","startTime":1206.42,"endTime":1212.58,"body":"for the ability to still move and use medicine as movement or"},{"speaker":"[bryan_boorstein]","startTime":1212.9,"endTime":1213.88,"body":"movement as medicine."},{"speaker":"[aaron_straker]","startTime":1213.845,"endTime":1214.625,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1214.54,"endTime":1222.06,"body":"And and, and yeah, so I think it's a really"},{"speaker":"[bryan_boorstein]","startTime":1214.54,"endTime":1222.06,"body":"good sign too that you woke up the next day and already started"},{"speaker":"[bryan_boorstein]","startTime":1222.12,"endTime":1227.06,"body":"to feel it better. That's that's huge. Instead"},{"speaker":"[bryan_boorstein]","startTime":1222.12,"endTime":1227.06,"body":"of waking up the next day and having it be like stiff and worse"},{"speaker":"[bryan_boorstein]","startTime":1227.12,"endTime":1232.76,"body":"and all that stuff, so I think I think it's"},{"speaker":"[bryan_boorstein]","startTime":1227.12,"endTime":1232.76,"body":"going to be okay and I think I think you, your mind is going"},{"speaker":"[bryan_boorstein]","startTime":1232.82,"endTime":1233.4,"body":"O be okay too."},{"speaker":"[aaron_straker]","startTime":1234.285,"endTime":1240.925,"body":"Yeah, today was was the hard one and I kind of"},{"speaker":"[aaron_straker]","startTime":1234.285,"endTime":1240.925,"body":"about what we've talked about multiple times before, Like I enjoy"},{"speaker":"[aaron_straker]","startTime":1241.245,"endTime":1247.905,"body":"the training and stuff so much that when it's"},{"speaker":"[aaron_straker]","startTime":1241.245,"endTime":1247.905,"body":"like taken away, I'm what the fuck am I going to do? You know,"},{"speaker":"[aaron_straker]","startTime":1248.025,"endTime":1254.885,"body":"like I, and there's only so much work and stuff"},{"speaker":"[aaron_straker]","startTime":1248.025,"endTime":1254.885,"body":"you can do, especially like earlier times of the week like I'm"},{"speaker":"[aaron_straker]","startTime":1254.925,"endTime":1257.405,"body":"waiting on checking. like when I get caught up"},{"speaker":"[aaron_straker]","startTime":1254.925,"endTime":1257.405,"body":"on checkens, I'm like."},{"speaker":"[bryan_boorstein]","startTime":1260.54,"endTime":1260.74,"body":"Gonna"},{"speaker":"[aaron_straker]","startTime":1260.665,"endTime":1260.765,"body":"What"},{"speaker":"[bryan_boorstein]","startTime":1260.8,"endTime":1260.88,"body":"sit"},{"speaker":"[aaron_straker]","startTime":1260.845,"endTime":1260.905,"body":"am"},{"speaker":"[bryan_boorstein]","startTime":1260.92,"endTime":1261.08,"body":"around"},{"speaker":"[aaron_straker]","startTime":1260.985,"endTime":1261.005,"body":"I?"},{"speaker":"[bryan_boorstein]","startTime":1261.12,"endTime":1261.76,"body":"and watch a movie"},{"speaker":"[aaron_straker]","startTime":1261.785,"endTime":1261.945,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1261.84,"endTime":1262.1,"body":"today?"},{"speaker":"[aaron_straker]","startTime":1262.045,"endTime":1268.165,"body":"what am I going to do? You know sort of thing,"},{"speaker":"[aaron_straker]","startTime":1262.045,"endTime":1268.165,"body":"and uh, yeah, it really does help kind of put things in perspective,"},{"speaker":"[aaron_straker]","startTime":1268.245,"endTime":1276.785,"body":"but I mean, I've had so many freak ing injuries"},{"speaker":"[aaron_straker]","startTime":1268.245,"endTime":1276.785,"body":"over the years. I know it's just it's a cost of playing the game."},{"speaker":"[aaron_straker]","startTime":1276.885,"endTime":1284.705,"body":"especially when you're in order to continue to"},{"speaker":"[aaron_straker]","startTime":1276.885,"endTime":1284.705,"body":"progress. you have to push so hard. Were unfortunately"},{"speaker":"[bryan_boorstein]","startTime":1284.44,"endTime":1284.6,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1284.905,"endTime":1289.525,"body":"not machines yet and things will break down."},{"speaker":"[aaron_straker]","startTime":1284.905,"endTime":1289.525,"body":"Fortunately,"},{"speaker":"[bryan_boorstein]","startTime":1289.66,"endTime":1297.28,"body":"Yeah, I, actually, I can't believe that my"},{"speaker":"[bryan_boorstein]","startTime":1289.66,"endTime":1297.28,"body":"injuries over the last few years have almost all been. Well,"},{"speaker":"[bryan_boorstein]","startTime":1297.38,"endTime":1304.94,"body":"none have really been from lifting. the two"},{"speaker":"[bryan_boorstein]","startTime":1297.38,"endTime":1304.94,"body":"big injuries I've had have been running. So so yeah, I think"},{"speaker":"[bryan_boorstein]","startTime":1304.96,"endTime":1306.3,"body":"there's There's definitely a lesson there."},{"speaker":"[aaron_straker]","startTime":1307.185,"endTime":1312.665,"body":"Definitely anything else you want to add before"},{"speaker":"[aaron_straker]","startTime":1307.185,"endTime":1312.665,"body":"we jump into the finishing up last week's questions."},{"speaker":"[bryan_boorstein]","startTime":1314.08,"endTime":1320.9,"body":"My episode that I did with your lovely girl"},{"speaker":"[bryan_boorstein]","startTime":1314.08,"endTime":1320.9,"body":"friend. Jenny just dropped. So I thought it was really good."},{"speaker":"[bryan_boorstein]","startTime":1320.94,"endTime":1327.08,"body":"I actually went back and re listened to some"},{"speaker":"[bryan_boorstein]","startTime":1320.94,"endTime":1327.08,"body":"pieces of it. It was basically an episode that we did where."},{"speaker":"[bryan_boorstein]","startTime":1327.6,"endTime":1333.3,"body":"So she has a number of clients of hers for"},{"speaker":"[bryan_boorstein]","startTime":1327.6,"endTime":1333.3,"body":"girls that follow Paragon programming, and a lot of them have"},{"speaker":"[bryan_boorstein]","startTime":1333.42,"endTime":1341.16,"body":"questions about things like progressive overload"},{"speaker":"[bryan_boorstein]","startTime":1333.42,"endTime":1341.16,"body":"and effort and when to increase weights, and just kind of general"},{"speaker":"[bryan_boorstein]","startTime":1341.26,"endTime":1347.0,"body":"questions like that, but we spent like over,"},{"speaker":"[bryan_boorstein]","startTime":1341.26,"endTime":1347.0,"body":"Or kind of delving into a lot of those topics and trying to clarify"},{"speaker":"[bryan_boorstein]","startTime":1347.7,"endTime":1354.06,"body":"a lot of things around progressive overload,"},{"speaker":"[bryan_boorstein]","startTime":1347.7,"endTime":1354.06,"body":"So if anybody listening is curious on kind of a deep dive into"},{"speaker":"[bryan_boorstein]","startTime":1354.12,"endTime":1364.0,"body":"something like that, I'd recommend checking"},{"speaker":"[bryan_boorstein]","startTime":1354.12,"endTime":1364.0,"body":"that out is the Create your shape podcast. And yeah, I don't"},{"speaker":"[bryan_boorstein]","startTime":1364.04,"endTime":1365.6,"body":"think I have anything else at the moment."},{"speaker":"[aaron_straker]","startTime":1366.445,"endTime":1372.065,"body":"I remember when when you guys just wrapped recording"},{"speaker":"[aaron_straker]","startTime":1366.445,"endTime":1372.065,"body":"that Jenny came to me and she's like the episode is so good."},{"speaker":"[aaron_straker]","startTime":1372.225,"endTime":1379.405,"body":"She's like it's so so good. I'm so pumped for"},{"speaker":"[aaron_straker]","startTime":1372.225,"endTime":1379.405,"body":"it, so I haven't had the opportunity to listen yet, but I feel"},{"speaker":"[aaron_straker]","startTime":1379.885,"endTime":1383.205,"body":"confident based on how excited Jenny was that"},{"speaker":"[aaron_straker]","startTime":1379.885,"endTime":1383.205,"body":"that is going to be"},{"speaker":"[bryan_boorstein]","startTime":1383.22,"endTime":1383.48,"body":"Hm."},{"speaker":"[aaron_straker]","startTime":1383.245,"endTime":1384.465,"body":"a fire episode. For sure,"},{"speaker":"[bryan_boorstein]","startTime":1385.46,"endTime":1387.78,"body":"Yeah, cool. should we jump into questions?"},{"speaker":"[aaron_straker]","startTime":1388.105,"endTime":1391.325,"body":"Let's do it This."},{"speaker":"[bryan_boorstein]","startTime":1391.22,"endTime":1391.54,"body":"All right,"},{"speaker":"[aaron_straker]","startTime":1392.045,"endTime":1392.665,"body":"This first one I'll"},{"speaker":"[bryan_boorstein]","startTime":1392.58,"endTime":1392.7,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1392.705,"endTime":1398.005,"body":"kick over to you. I have my own thoughts about"},{"speaker":"[aaron_straker]","startTime":1392.705,"endTime":1398.005,"body":"it, of course, but let's get Brian's first, So the question is"},{"speaker":"[aaron_straker]","startTime":1398.085,"endTime":1403.145,"body":"when doing cardio. Should I do it by minutes"},{"speaker":"[aaron_straker]","startTime":1398.085,"endTime":1403.145,"body":"or calories burned?"},{"speaker":"[bryan_boorstein]","startTime":1405.1,"endTime":1410.74,"body":"So my first thought on hearing that question"},{"speaker":"[bryan_boorstein]","startTime":1405.1,"endTime":1410.74,"body":"is that it sounds like this person is probably trying to use"},{"speaker":"[bryan_boorstein]","startTime":1410.82,"endTime":1422.2,"body":"it for weight loss for a fat loss period of"},{"speaker":"[bryan_boorstein]","startTime":1410.82,"endTime":1422.2,"body":"sorts in a defisite, and I'm not a huge fan, as I've discussed"},{"speaker":"[bryan_boorstein]","startTime":1422.26,"endTime":1429.04,"body":"before of using cardio initially in a deficit"},{"speaker":"[bryan_boorstein]","startTime":1422.26,"endTime":1429.04,"body":"for a variety of reasons that you can probably find on prior"},{"speaker":"[bryan_boorstein]","startTime":1429.1,"endTime":1437.0,"body":"episodes, but I guess the t. l d r would be"},{"speaker":"[bryan_boorstein]","startTime":1429.1,"endTime":1437.0,"body":"that there's an increase in In cordusall production and fatigue"},{"speaker":"[bryan_boorstein]","startTime":1437.06,"endTime":1444.48,"body":"cost. When you do cardio, It also is an inefficient"},{"speaker":"[bryan_boorstein]","startTime":1437.06,"endTime":1444.48,"body":"way to burn calories, because when you're in a deficit, there"},{"speaker":"[bryan_boorstein]","startTime":1444.54,"endTime":1449.74,"body":"is energy compensation, and if you think you're"},{"speaker":"[bryan_boorstein]","startTime":1444.54,"endTime":1449.74,"body":"burning three hundred calories you're actually probably burning"},{"speaker":"[bryan_boorstein]","startTime":1450.0,"endTime":1455.96,"body":"two hundred. It's a lot easier to just not"},{"speaker":"[bryan_boorstein]","startTime":1450.0,"endTime":1455.96,"body":"eat the piece of pizza than to go out and have to run for thirty"},{"speaker":"[bryan_boorstein]","startTime":1456.0,"endTime":1463.7,"body":"minutes. and like I was saying, the fatigue"},{"speaker":"[bryan_boorstein]","startTime":1456.0,"endTime":1463.7,"body":"costs of of doing cardio as well, and the impact that that has"},{"speaker":"[bryan_boorstein]","startTime":1463.8,"endTime":1470.7,"body":"on your strength training. All of these things"},{"speaker":"[bryan_boorstein]","startTime":1463.8,"endTime":1470.7,"body":"being hugely negative associations of doing cardio in a deficit."},{"speaker":"[bryan_boorstein]","startTime":1472.88,"endTime":1480.36,"body":"None of those things really apply in the same"},{"speaker":"[bryan_boorstein]","startTime":1472.88,"endTime":1480.36,"body":"dramatic fashion if you're at maintenance or in a surplus. So"},{"speaker":"[bryan_boorstein]","startTime":1481.46,"endTime":1488.02,"body":"if you are an amatenanur surplus, I still don't"},{"speaker":"[bryan_boorstein]","startTime":1481.46,"endTime":1488.02,"body":"think you should really focus on calories burned or minutes per"},{"speaker":"[bryan_boorstein]","startTime":1488.08,"endTime":1496.86,"body":"se. I think that the more accurate approach"},{"speaker":"[bryan_boorstein]","startTime":1488.08,"endTime":1496.86,"body":"would be to focus on an exertion level And you could use like"},{"speaker":"[bryan_boorstein]","startTime":1496.9,"endTime":1506.62,"body":"an r, p. E system. You could use a heart rate."},{"speaker":"[bryan_boorstein]","startTime":1496.9,"endTime":1506.62,"body":"Um. you could use a subjective measure of how stressed your conversation"},{"speaker":"[bryan_boorstein]","startTime":1506.7,"endTime":1513.4,"body":"is or if you're doing intervals. Maybe it's"},{"speaker":"[bryan_boorstein]","startTime":1506.7,"endTime":1513.4,"body":"not even conversation level at all. Um, but essentially when"},{"speaker":"[bryan_boorstein]","startTime":1513.44,"endTime":1519.56,"body":"you're doing cardio, you know if you're doing"},{"speaker":"[bryan_boorstein]","startTime":1513.44,"endTime":1519.56,"body":"it to burn calories, I don't think it should be used that way."},{"speaker":"[bryan_boorstein]","startTime":1520.34,"endTime":1531.38,"body":"Um. and instead, if we're looking at cardio"},{"speaker":"[bryan_boorstein]","startTime":1520.34,"endTime":1531.38,"body":"And health markers and things along those lines, then I think"},{"speaker":"[bryan_boorstein]","startTime":1531.48,"endTime":1536.76,"body":"heart rate and exertion level are probably"},{"speaker":"[bryan_boorstein]","startTime":1531.48,"endTime":1536.76,"body":"much better metric to use because they'll let you know which"},{"speaker":"[bryan_boorstein]","startTime":1537.04,"endTime":1545.58,"body":"zone you're in so zone one being more like"},{"speaker":"[bryan_boorstein]","startTime":1537.04,"endTime":1545.58,"body":"a walking rate, zone five being intervals and sprinting, and"},{"speaker":"[bryan_boorstein]","startTime":1545.62,"endTime":1553.18,"body":"then zone two being that kind of sweet spot"},{"speaker":"[bryan_boorstein]","startTime":1545.62,"endTime":1553.18,"body":"for for just general health outcomes, mitocondrial function,"},{"speaker":"[bryan_boorstein]","startTime":1554.1,"endTime":1562.12,"body":"things like that. And so zone two is actually"},{"speaker":"[bryan_boorstein]","startTime":1554.1,"endTime":1562.12,"body":"a. It's a zone that's really hard for people to be in and stay"},{"speaker":"[bryan_boorstein]","startTime":1562.4,"endTime":1571.4,"body":"in because it, um, I guess a good subjective"},{"speaker":"[bryan_boorstein]","startTime":1562.4,"endTime":1571.4,"body":"metric. There is one eight minus age, and then once you take"},{"speaker":"[bryan_boorstein]","startTime":1571.52,"endTime":1578.44,"body":"one eight minus age, you would knock five to"},{"speaker":"[bryan_boorstein]","startTime":1571.52,"endTime":1578.44,"body":"ten beats per minute off if you're not in great cardioshape,"},{"speaker":"[bryan_boorstein]","startTime":1578.54,"endTime":1584.36,"body":"and you would add five to ten beats permit"},{"speaker":"[bryan_boorstein]","startTime":1578.54,"endTime":1584.36,"body":"if you are in good cardioshape, but one Igh minus age gets you"},{"speaker":"[bryan_boorstein]","startTime":1584.42,"endTime":1594.0,"body":"into the Park. Um, the thing is that it's really"},{"speaker":"[bryan_boorstein]","startTime":1584.42,"endTime":1594.0,"body":"hard to stay in that really tight zone, so my zone two is about"},{"speaker":"[bryan_boorstein]","startTime":1594.48,"endTime":1602.46,"body":"one, thirty, five, to a hundred and forty beats"},{"speaker":"[bryan_boorstein]","startTime":1594.48,"endTime":1602.46,"body":"per minute, and if I'm running, I fall out of that zone within"},{"speaker":"[bryan_boorstein]","startTime":1602.5,"endTime":1608.18,"body":"a minute, like I'm already up into the one,"},{"speaker":"[bryan_boorstein]","startTime":1602.5,"endTime":1608.18,"body":"forty, five, one fifties, one fifty, five. Um, I had to run on"},{"speaker":"[bryan_boorstein]","startTime":1608.26,"endTime":1616.36,"body":"a tread mill. It sounds ridiculous, but I put"},{"speaker":"[bryan_boorstein]","startTime":1608.26,"endTime":1616.36,"body":"the incline at four and I put the Speed at four point three."},{"speaker":"[bryan_boorstein]","startTime":1616.74,"endTime":1622.34,"body":"so four point three is like a speed where you"},{"speaker":"[bryan_boorstein]","startTime":1616.74,"endTime":1622.34,"body":"could pretty much walk it, but when I was walking it my heart"},{"speaker":"[bryan_boorstein]","startTime":1622.38,"endTime":1628.04,"body":"rate was too low, and when I was running it"},{"speaker":"[bryan_boorstein]","startTime":1622.38,"endTime":1628.04,"body":"it was perfect, but running at four point three is kind of like,"},{"speaker":"[bryan_boorstein]","startTime":1628.76,"endTime":1634.28,"body":"like you're barely running. You're kind of"},{"speaker":"[bryan_boorstein]","startTime":1628.76,"endTime":1634.28,"body":"like shuffling your feet sort of so most people are inefficient"},{"speaker":"[bryan_boorstein]","startTime":1634.34,"endTime":1640.66,"body":"runners. and therefore it's a poor choice for"},{"speaker":"[bryan_boorstein]","startTime":1634.34,"endTime":1640.66,"body":"zone two. If you can get yourself on a bike, you'll probably"},{"speaker":"[bryan_boorstein]","startTime":1640.7,"endTime":1647.04,"body":"have a better better luck staying within the"},{"speaker":"[bryan_boorstein]","startTime":1640.7,"endTime":1647.04,"body":"zone Two spectrum. Um, but like we've discussed on the show,"},{"speaker":"[bryan_boorstein]","startTime":1647.3,"endTime":1655.46,"body":"I can't do a bike for zone to because my legs"},{"speaker":"[bryan_boorstein]","startTime":1647.3,"endTime":1655.46,"body":"burned too bad before my heart rake gets high enough. Um, so"},{"speaker":"[bryan_boorstein]","startTime":1655.58,"endTime":1661.94,"body":"I need something that has both the arms and"},{"speaker":"[bryan_boorstein]","startTime":1655.58,"endTime":1661.94,"body":"the legs working simultaneously. Rowing is also a bad choice,"},{"speaker":"[bryan_boorstein]","startTime":1662.0,"endTime":1667.68,"body":"much like running for most people, because"},{"speaker":"[bryan_boorstein]","startTime":1662.0,"endTime":1667.68,"body":"most people are in efficient rowers, just like their inefficient"},{"speaker":"[bryan_boorstein]","startTime":1667.78,"endTime":1675.8,"body":"runners. I happened to be a pretty good rower,"},{"speaker":"[bryan_boorstein]","startTime":1667.78,"endTime":1675.8,"body":"so I'm able to sustain zone to pretty well on a rower Using something"},{"speaker":"[bryan_boorstein]","startTime":1675.84,"endTime":1682.02,"body":"like an assault bike and air bike where the"},{"speaker":"[bryan_boorstein]","startTime":1675.84,"endTime":1682.02,"body":"arms move is probably going to be your best bet to stay in that"},{"speaker":"[bryan_boorstein]","startTime":1682.08,"endTime":1688.66,"body":"kind of tight heart rate zone. And then, if"},{"speaker":"[bryan_boorstein]","startTime":1682.08,"endTime":1688.66,"body":"your goal is just to go out and do cardio and you don't want"},{"speaker":"[bryan_boorstein]","startTime":1688.68,"endTime":1695.4,"body":"to necessarily do like interval zone Five stuff,"},{"speaker":"[bryan_boorstein]","startTime":1688.68,"endTime":1695.4,"body":"and you don't want to necessarily stay in zone two. then yeah,"},{"speaker":"[bryan_boorstein]","startTime":1695.48,"endTime":1701.6,"body":"you can just kind of go out and and just work."},{"speaker":"[bryan_boorstein]","startTime":1695.48,"endTime":1701.6,"body":"I guess work work work is one, three, zone four kind of oscillating"},{"speaker":"[bryan_boorstein]","startTime":1701.66,"endTime":1710.6,"body":"between those zones, but I think there Probably"},{"speaker":"[bryan_boorstein]","startTime":1701.66,"endTime":1710.6,"body":"less beneficial long term health outcomes than staying in that"},{"speaker":"[bryan_boorstein]","startTime":1710.66,"endTime":1717.8,"body":"like zone one, zone two for for those mitocondrial"},{"speaker":"[bryan_boorstein]","startTime":1710.66,"endTime":1717.8,"body":"function pieces, and then zone five for vio to max pieces, I"},{"speaker":"[bryan_boorstein]","startTime":1717.84,"endTime":1723.36,"body":"think zone three and zone four, at least to"},{"speaker":"[bryan_boorstein]","startTime":1717.84,"endTime":1723.36,"body":"my knowledge, has a little bit less health applicability. What"},{"speaker":"[bryan_boorstein]","startTime":1723.4,"endTime":1723.8,"body":"are your thoughts?"},{"speaker":"[aaron_straker]","startTime":1725.285,"endTime":1733.225,"body":"Yeah, so I mean first, I would say with the The"},{"speaker":"[aaron_straker]","startTime":1725.285,"endTime":1733.225,"body":"for the zone to My favorite way to do it is on the stair master,"},{"speaker":"[aaron_straker]","startTime":1733.465,"endTime":1739.845,"body":"and it's because it's the least you have to kind"},{"speaker":"[aaron_straker]","startTime":1733.465,"endTime":1739.845,"body":"of manipulate to keep yourself there. You're going to find one"},{"speaker":"[aaron_straker]","startTime":1739.885,"endTime":1745.645,"body":"of the settings. It's going to be a lower setting."},{"speaker":"[aaron_straker]","startTime":1739.885,"endTime":1745.645,"body":"To be completely honest, and it will basically just keep your"},{"speaker":"[aaron_straker]","startTime":1745.665,"endTime":1751.965,"body":"heart rate, you know, and you just move at a"},{"speaker":"[aaron_straker]","startTime":1745.665,"endTime":1751.965,"body":"steady pace and it provides you your pace pretty much, and then"},{"speaker":"[aaron_straker]","startTime":1752.205,"endTime":1757.325,"body":"you know with the difference of you doing step"},{"speaker":"[aaron_straker]","startTime":1752.205,"endTime":1757.325,"body":"ups, You're supporting your body weight, which is going to increase"},{"speaker":"[aaron_straker]","startTime":1757.365,"endTime":1763.885,"body":"your heart rate of itself through that. So that's"},{"speaker":"[aaron_straker]","startTime":1757.365,"endTime":1763.885,"body":"always been like When I want to do. Zone to. That's what we'll"},{"speaker":"[aaron_straker]","startTime":1763.945,"endTime":1773.325,"body":"do it on. Um, getting back to the to the question"},{"speaker":"[aaron_straker]","startTime":1763.945,"endTime":1773.325,"body":"itself. Though minutes versus calories burned. I would say, If"},{"speaker":"[aaron_straker]","startTime":1773.405,"endTime":1779.025,"body":"you do want to do the one to right the minute,"},{"speaker":"[aaron_straker]","startTime":1773.405,"endTime":1779.025,"body":"it's a good base line because it's going to be a little bit longer."},{"speaker":"[aaron_straker]","startTime":1779.165,"endTime":1784.345,"body":"Or if you're like, you know what, I really don't"},{"speaker":"[aaron_straker]","startTime":1779.165,"endTime":1784.345,"body":"want to spend forty minutes two or three times per week and you"},{"speaker":"[aaron_straker]","startTime":1784.425,"endTime":1789.725,"body":"only want to spend Like fifteen minutes. The"},{"speaker":"[aaron_straker]","startTime":1784.425,"endTime":1789.725,"body":"hit cardio is going to be the way to go like Brian's head. for"},{"speaker":"[aaron_straker]","startTime":1790.185,"endTime":1796.845,"body":"long term. You know health outcomes. It doesn't"},{"speaker":"[aaron_straker]","startTime":1790.185,"endTime":1796.845,"body":"appear to be as beneficial as the like longer, kind of steady"},{"speaker":"[aaron_straker]","startTime":1796.925,"endTime":1802.985,"body":"state zone to stuff. But if it's just like Hey,"},{"speaker":"[aaron_straker]","startTime":1796.925,"endTime":1802.985,"body":"I'm here primarily lifting weights, but I just want to spike"},{"speaker":"[aaron_straker]","startTime":1803.085,"endTime":1808.625,"body":"my heart rate and get sweaty Is a kind of. If"},{"speaker":"[aaron_straker]","startTime":1803.085,"endTime":1808.625,"body":"you don't use it, you lose it, sort of thing. That's what I would"},{"speaker":"[aaron_straker]","startTime":1808.685,"endTime":1814.125,"body":"recommend and that's what I bpersonally end up"},{"speaker":"[aaron_straker]","startTime":1808.685,"endTime":1814.125,"body":"doing most of the time myself, and for an overwhelming majority"},{"speaker":"[aaron_straker]","startTime":1814.205,"endTime":1822.205,"body":"of my Clients, as well the last thing I have"},{"speaker":"[aaron_straker]","startTime":1814.205,"endTime":1822.205,"body":"here before we kind of move on. The reason I really don't like"},{"speaker":"[aaron_straker]","startTime":1822.245,"endTime":1830.605,"body":"the calories burn is it's grossly inaccurate,"},{"speaker":"[aaron_straker]","startTime":1822.245,"endTime":1830.605,"body":"grossly grossly grossly inaccurate, and I thought I had a really"},{"speaker":"[aaron_straker]","startTime":1830.865,"endTime":1840.145,"body":"funny recent experience where I was doing my"},{"speaker":"[aaron_straker]","startTime":1830.865,"endTime":1840.145,"body":"mycardio and I will like you know, I have my watch track because"},{"speaker":"[aaron_straker]","startTime":1840.165,"endTime":1846.025,"body":"I want to see my heart rate information, but"},{"speaker":"[aaron_straker]","startTime":1840.165,"endTime":1846.025,"body":"it also tracks like calories burned in stuff. But I was also"},{"speaker":"[aaron_straker]","startTime":1846.345,"endTime":1851.825,"body":"one thing that I like to do when I'm doing my"},{"speaker":"[aaron_straker]","startTime":1846.345,"endTime":1851.825,"body":"cardio. Generally on like the assault bike is Set it on. the"},{"speaker":"[aaron_straker]","startTime":1852.085,"endTime":1858.805,"body":"calories function right calories is just an energy"},{"speaker":"[aaron_straker]","startTime":1852.085,"endTime":1858.805,"body":"are sorry, unit of energy, a unit of work. So unfortunately,"},{"speaker":"[aaron_straker]","startTime":1858.905,"endTime":1864.285,"body":"something like on the assault bike, the fan bike."},{"speaker":"[aaron_straker]","startTime":1858.905,"endTime":1864.285,"body":"The calories there probably decently accurate because it's just"},{"speaker":"[aaron_straker]","startTime":1864.685,"endTime":1871.305,"body":"measuring now an input generating energy. but"},{"speaker":"[aaron_straker]","startTime":1864.685,"endTime":1871.305,"body":"when I finished like the assault bike goes out like five hundred"},{"speaker":"[aaron_straker]","startTime":1871.365,"endTime":1876.565,"body":"calories are four hundred. I can't remember the"},{"speaker":"[aaron_straker]","startTime":1871.365,"endTime":1876.565,"body":"exact one, but my watch set Burned like four hundred and twenty"},{"speaker":"[aaron_straker]","startTime":1876.645,"endTime":1882.945,"body":"four calories, only like twenty four calories"},{"speaker":"[aaron_straker]","startTime":1876.645,"endTime":1882.945,"body":"more. and I'm like this is such like hog ship, because if I,"},{"speaker":"[aaron_straker]","startTime":1883.445,"endTime":1890.585,"body":"if the input just end to the bike was twenty"},{"speaker":"[aaron_straker]","startTime":1883.445,"endTime":1890.585,"body":"four, Like, your body has to do all these metabolic and Nzmatic"},{"speaker":"[aaron_straker]","startTime":1890.685,"endTime":1897.685,"body":"processes in order to you know, put things together"},{"speaker":"[aaron_straker]","startTime":1890.685,"endTime":1897.685,"body":"to make the energy. So if like everything coming out of me going"},{"speaker":"[aaron_straker]","startTime":1897.805,"endTime":1905.185,"body":"into the bike is you know four hundred everything"},{"speaker":"[aaron_straker]","startTime":1897.805,"endTime":1905.185,"body":"your body has to do in order to you know, move things art On"},{"speaker":"[aaron_straker]","startTime":1905.265,"endTime":1912.185,"body":"to generate the reaction stuff. In order for"},{"speaker":"[aaron_straker]","startTime":1905.265,"endTime":1912.185,"body":"you to produce, the energy is far greater than just twenty four"},{"speaker":"[aaron_straker]","startTime":1912.285,"endTime":1918.205,"body":"calories over the work that is being measured"},{"speaker":"[aaron_straker]","startTime":1912.285,"endTime":1918.205,"body":"on the other side, so that I thought was like a very funny that"},{"speaker":"[aaron_straker]","startTime":1918.245,"endTime":1920.965,"body":"I was like this isn't even fucking close. Sort"},{"speaker":"[aaron_straker]","startTime":1918.245,"endTime":1920.965,"body":"of thing."},{"speaker":"[bryan_boorstein]","startTime":1921.24,"endTime":1927.54,"body":"Yeah, it is interesting, and then I guess my"},{"speaker":"[bryan_boorstein]","startTime":1921.24,"endTime":1927.54,"body":"final thoughts on this are that minutes are probably the better"},{"speaker":"[bryan_boorstein]","startTime":1927.62,"endTime":1933.04,"body":"thing to focus on if you're doing zone to,"},{"speaker":"[bryan_boorstein]","startTime":1927.62,"endTime":1933.04,"body":"but I think using adage like how many watts you're putting into"},{"speaker":"[bryan_boorstein]","startTime":1933.08,"endTime":1938.14,"body":"the machine is really good to, because that"},{"speaker":"[bryan_boorstein]","startTime":1933.08,"endTime":1938.14,"body":"can also help keep you consistent. so once you know that your"},{"speaker":"[bryan_boorstein]","startTime":1938.22,"endTime":1944.5,"body":"heart rate is, say, in zone to, or whatever"},{"speaker":"[bryan_boorstein]","startTime":1938.22,"endTime":1944.5,"body":"your target zone is, you can look at the watts that you're creating"},{"speaker":"[bryan_boorstein]","startTime":1944.8,"endTime":1949.56,"body":"at that heart rate and then you can kind of"},{"speaker":"[bryan_boorstein]","startTime":1944.8,"endTime":1949.56,"body":"just stop thinking about your heart rate once you know that it's"},{"speaker":"[bryan_boorstein]","startTime":1949.66,"endTime":1955.36,"body":"stable there, and you can Focus on creating"},{"speaker":"[bryan_boorstein]","startTime":1949.66,"endTime":1955.36,"body":"the same amount of watts into the machine consistently, And so"},{"speaker":"[bryan_boorstein]","startTime":1955.4,"endTime":1960.8,"body":"that's what I do when I row as I just look"},{"speaker":"[bryan_boorstein]","startTime":1955.4,"endTime":1960.8,"body":"at the watts, and I'm like Okay if I'm between a hundred and"},{"speaker":"[bryan_boorstein]","startTime":1960.84,"endTime":1966.0,"body":"sixty and a hundred and sixty five or something"},{"speaker":"[bryan_boorstein]","startTime":1960.84,"endTime":1966.0,"body":"like that, that's going to keep my heart rate right about in"},{"speaker":"[bryan_boorstein]","startTime":1966.08,"endTime":1970.48,"body":"zone two. And so that's just kind of the thing"},{"speaker":"[bryan_boorstein]","startTime":1966.08,"endTime":1970.48,"body":"that I focus on for however many minutes I'm going"},{"speaker":"[bryan_boorstein]","startTime":1973.74,"endTime":1981.66,"body":"Cool. The next question is regarding my hi,"},{"speaker":"[bryan_boorstein]","startTime":1973.74,"endTime":1981.66,"body":"do spring diet. you know as you guys are aware, if you're a regular"},{"speaker":"[bryan_boorstein]","startTime":1981.74,"endTime":1990.6,"body":"listener every spring, I do a deficit and I"},{"speaker":"[bryan_boorstein]","startTime":1981.74,"endTime":1990.6,"body":"don't do cardio during it because I, for all the reasons I said"},{"speaker":"[bryan_boorstein]","startTime":1990.64,"endTime":1995.38,"body":"above, I don't really believe in cardio when"},{"speaker":"[bryan_boorstein]","startTime":1990.64,"endTime":1995.38,"body":"dieting. I think cardio is a great tool for being at Maidan in"},{"speaker":"[bryan_boorstein]","startTime":1995.58,"endTime":2002.16,"body":"maintenance, plus. So the question asked, how"},{"speaker":"[bryan_boorstein]","startTime":1995.58,"endTime":2002.16,"body":"will this new approach to cardio for health span play into your"},{"speaker":"[bryan_boorstein]","startTime":2002.28,"endTime":2010.04,"body":"spring cut, And I actually think that's a very"},{"speaker":"[bryan_boorstein]","startTime":2002.28,"endTime":2010.04,"body":"insightful good question to ask, and probably super helpful to"},{"speaker":"[bryan_boorstein]","startTime":2010.12,"endTime":2018.82,"body":"a number of people that are considering dieting,"},{"speaker":"[bryan_boorstein]","startTime":2010.12,"endTime":2018.82,"body":"but also have health span goals. Um, so I'll answer the question"},{"speaker":"[bryan_boorstein]","startTime":2019.6,"endTime":2026.6,"body":"on a general level, but I think for me specifically,"},{"speaker":"[bryan_boorstein]","startTime":2019.6,"endTime":2026.6,"body":"I'm kind of leaning toward not dieting this spring. It would"},{"speaker":"[bryan_boorstein]","startTime":2026.64,"endTime":2034.3,"body":"be the first time in four years that that I"},{"speaker":"[bryan_boorstein]","startTime":2026.64,"endTime":2034.3,"body":"wouldn't do it, but I'm really just since January first. I've"},{"speaker":"[bryan_boorstein]","startTime":2034.34,"endTime":2039.58,"body":"made a number of you know, these positive changes"},{"speaker":"[bryan_boorstein]","startTime":2034.34,"endTime":2039.58,"body":"in my life. like I discussed on the January episode. I stopped"},{"speaker":"[bryan_boorstein]","startTime":2039.62,"endTime":2048.46,"body":"smoking weed, and now I just eat weed. Everyone"},{"speaker":"[bryan_boorstein]","startTime":2039.62,"endTime":2048.46,"body":"laughs at that. I think it's so ridiculous, but but yeah, not,"},{"speaker":"[bryan_boorstein]","startTime":2048.52,"endTime":2054.26,"body":"I'm not smoking any more. I'm really incorporating"},{"speaker":"[bryan_boorstein]","startTime":2048.52,"endTime":2054.26,"body":"this cardio stuff. You know, you guys have known that I've been"},{"speaker":"[bryan_boorstein]","startTime":2054.34,"endTime":2061.88,"body":"mouth taping now since my birthday in August,"},{"speaker":"[bryan_boorstein]","startTime":2054.34,"endTime":2061.88,"body":"so I'm really focusing on a lot of these just health outcome"},{"speaker":"[bryan_boorstein]","startTime":2062.0,"endTime":2075.54,"body":"goals for myself, Above and beyond typertrofegols,"},{"speaker":"[bryan_boorstein]","startTime":2062.0,"endTime":2075.54,"body":"and uh, since January first, when I had all my awful eating experiences"},{"speaker":"[bryan_boorstein]","startTime":2075.66,"endTime":2080.92,"body":"from. you know, that period from Thanksgiving"},{"speaker":"[bryan_boorstein]","startTime":2075.66,"endTime":2080.92,"body":"through Christmas. I waighedin on January first at two hundred"},{"speaker":"[bryan_boorstein]","startTime":2080.98,"endTime":2088.6,"body":"point zero. It was my first two hundred pound"},{"speaker":"[bryan_boorstein]","startTime":2080.98,"endTime":2088.6,"body":"weight in. Uh, God in years. I don't think I've weighed over"},{"speaker":"[bryan_boorstein]","startTime":2088.66,"endTime":2093.18,"body":"two hundred pounds since my diet back in like"},{"speaker":"[bryan_boorstein]","startTime":2088.66,"endTime":2093.18,"body":"two thousand, twenty, or two thousand nineteen or something like"},{"speaker":"[bryan_boorstein]","startTime":2093.22,"endTime":2100.24,"body":"that, So I saw two hundred on the scale on"},{"speaker":"[bryan_boorstein]","startTime":2093.22,"endTime":2100.24,"body":"January first, and I just in co ordination with all the other"},{"speaker":"[bryan_boorstein]","startTime":2100.28,"endTime":2105.68,"body":"things I'm doing to clean up my life. I just"},{"speaker":"[bryan_boorstein]","startTime":2100.28,"endTime":2105.68,"body":"wanted to clean up my diet too, And so another thing I discussed"},{"speaker":"[bryan_boorstein]","startTime":2105.74,"endTime":2111.86,"body":"on new years was eating more fiber. And so"},{"speaker":"[bryan_boorstein]","startTime":2105.74,"endTime":2111.86,"body":"I've been implementing all of these things and in one month were"},{"speaker":"[bryan_boorstein]","startTime":2112.3,"endTime":2117.36,"body":"now February, February six, There's something"},{"speaker":"[bryan_boorstein]","startTime":2112.3,"endTime":2117.36,"body":"like that, So it's been five weeks and I'm down five pounds and"},{"speaker":"[bryan_boorstein]","startTime":2117.64,"endTime":2123.24,"body":"I don't really feel like I'm dieting. I'm just"},{"speaker":"[bryan_boorstein]","startTime":2117.64,"endTime":2123.24,"body":"you know, I'm eating the things I want to eat. I'm never hungry."},{"speaker":"[bryan_boorstein]","startTime":2123.8,"endTime":2131.34,"body":"I just meeting cleaner food and I think that"},{"speaker":"[bryan_boorstein]","startTime":2123.8,"endTime":2131.34,"body":"I'll probably continue to lose weight without really even trying"},{"speaker":"[bryan_boorstein]","startTime":2131.42,"endTime":2136.2,"body":"to, just because I think that if I'm going"},{"speaker":"[bryan_boorstein]","startTime":2131.42,"endTime":2136.2,"body":"for health, my body kind of wants to be a little bit smaller."},{"speaker":"[bryan_boorstein]","startTime":2136.54,"endTime":2142.22,"body":"I've discussed this as well, and in my last"},{"speaker":"[bryan_boorstein]","startTime":2136.54,"endTime":2142.22,"body":"year's diet I discussed this how I feel like, In some ways my"},{"speaker":"[bryan_boorstein]","startTime":2142.28,"endTime":2148.32,"body":"body just wants to be smaller, and that all"},{"speaker":"[bryan_boorstein]","startTime":2142.28,"endTime":2148.32,"body":"of my blood markers and my health, my subjective health markers"},{"speaker":"[bryan_boorstein]","startTime":2148.72,"endTime":2155.3,"body":"seem to improve all the way until I get into"},{"speaker":"[bryan_boorstein]","startTime":2148.72,"endTime":2155.3,"body":"like the mid to high one Tis like it seems like the high one,"},{"speaker":"[bryan_boorstein]","startTime":2155.38,"endTime":2165.52,"body":"eighties, low one nineties. I seem to be extremely"},{"speaker":"[bryan_boorstein]","startTime":2155.38,"endTime":2165.52,"body":"healthy on most of the subjective markers, so yea, I'm leaning"},{"speaker":"[bryan_boorstein]","startTime":2165.56,"endTime":2172.14,"body":"towards not dieting this year is kind of the"},{"speaker":"[bryan_boorstein]","startTime":2165.56,"endTime":2172.14,"body":"end result of that, and so therefore the cardio for health span"},{"speaker":"[bryan_boorstein]","startTime":2172.22,"endTime":2178.6,"body":"piece won't really play into it, but I think"},{"speaker":"[bryan_boorstein]","startTime":2172.22,"endTime":2178.6,"body":"on if we're looking at this question from a general person being"},{"speaker":"[bryan_boorstein]","startTime":2178.64,"endTime":2183.46,"body":"like, Hey, I care about health, but I also,"},{"speaker":"[bryan_boorstein]","startTime":2178.64,"endTime":2183.46,"body":"I'm going to be dieting in the spring or whenever they're goin"},{"speaker":"[bryan_boorstein]","startTime":2183.66,"endTime":2192.08,"body":"Dieting. How should I incorporate cardio into"},{"speaker":"[bryan_boorstein]","startTime":2183.66,"endTime":2192.08,"body":"that? You know, I think the key is consistency in what you do,"},{"speaker":"[bryan_boorstein]","startTime":2192.88,"endTime":2199.36,"body":"and that's kind of the main reason that I don't"},{"speaker":"[bryan_boorstein]","startTime":2192.88,"endTime":2199.36,"body":"love cardio for deficits is because it blurs these diagnostics"},{"speaker":"[bryan_boorstein]","startTime":2199.42,"endTime":2204.38,"body":"so much and you're like, you know, I don't"},{"speaker":"[bryan_boorstein]","startTime":2199.42,"endTime":2204.38,"body":"know how many calories I'm actually burning, But if you're not"},{"speaker":"[bryan_boorstein]","startTime":2204.46,"endTime":2209.52,"body":"looking at cardio and you're not worried about"},{"speaker":"[bryan_boorstein]","startTime":2204.46,"endTime":2209.52,"body":"how many calories you're burning from the cardio or its impact"},{"speaker":"[bryan_boorstein]","startTime":2209.8,"endTime":2218.72,"body":"on your energy output and energy Take for the"},{"speaker":"[bryan_boorstein]","startTime":2209.8,"endTime":2218.72,"body":"day your energy balance per se. I think that you just do it like"},{"speaker":"[bryan_boorstein]","startTime":2218.76,"endTime":2224.18,"body":"you. You do one or two zone two sessions a"},{"speaker":"[bryan_boorstein]","startTime":2218.76,"endTime":2224.18,"body":"week. You may be do a zone five session and you just do them"},{"speaker":"[bryan_boorstein]","startTime":2224.28,"endTime":2230.64,"body":"every week. And you, you know that it's consistent."},{"speaker":"[bryan_boorstein]","startTime":2224.28,"endTime":2230.64,"body":"Your your minutes that you're doing is consistent. Your output"},{"speaker":"[bryan_boorstein]","startTime":2230.72,"endTime":2239.16,"body":"level is consistent, And so there's just fewer"},{"speaker":"[bryan_boorstein]","startTime":2230.72,"endTime":2239.16,"body":"variables and you can compensate for that additional energy expenditure"},{"speaker":"[bryan_boorstein]","startTime":2239.7,"endTime":2246.54,"body":"by taking in more calories. And then that just"},{"speaker":"[bryan_boorstein]","startTime":2239.7,"endTime":2246.54,"body":"becomes Of the equation that goes into to your diet."},{"speaker":"[aaron_straker]","startTime":2248.305,"endTime":2253.685,"body":"I really like how you frame that Because you,"},{"speaker":"[aaron_straker]","startTime":2248.305,"endTime":2253.685,"body":"I mean, you kind of hit the nail on the head perfectly from from"},{"speaker":"[aaron_straker]","startTime":2253.765,"endTime":2262.485,"body":"my standpoint, in that, I think people kind of"},{"speaker":"[aaron_straker]","startTime":2253.765,"endTime":2262.485,"body":"bastardize cardio in the context of a deficit. You know where"},{"speaker":"[aaron_straker]","startTime":2263.145,"endTime":2269.965,"body":"it can be a tool. but people like put you know"},{"speaker":"[aaron_straker]","startTime":2263.145,"endTime":2269.965,"body":"the carriage before the horse, sort of thing were like. if you"},{"speaker":"[aaron_straker]","startTime":2270.005,"endTime":2277.425,"body":"want to deficit, Like manipulating your food"},{"speaker":"[aaron_straker]","startTime":2270.005,"endTime":2277.425,"body":"is the eighty five percent for ninety nine percent of people"},{"speaker":"[aaron_straker]","startTime":2277.485,"endTime":2284.325,"body":"Like. If you wan Get on stage different scenario,"},{"speaker":"[aaron_straker]","startTime":2277.485,"endTime":2284.325,"body":"you're going to have to do cardio, for you can't really, probably"},{"speaker":"[aaron_straker]","startTime":2284.385,"endTime":2289.825,"body":"can't take your food lower. For the you know,"},{"speaker":"[aaron_straker]","startTime":2284.385,"endTime":2289.825,"body":"ninety nine percent of the people that that doesn't apply to"},{"speaker":"[aaron_straker]","startTime":2290.605,"endTime":2296.745,"body":"most people, bastardize the approach by thinking"},{"speaker":"[aaron_straker]","startTime":2290.605,"endTime":2296.745,"body":"they need like cardio, and all of these things where you really"},{"speaker":"[aaron_straker]","startTime":2296.825,"endTime":2302.645,"body":"aren't burning that many calories where, like"},{"speaker":"[aaron_straker]","startTime":2296.825,"endTime":2302.645,"body":"you said, instead of running for two hours, just don't have to"},{"speaker":"[aaron_straker]","startTime":2302.685,"endTime":2308.285,"body":"fucking slice of pizza. Like when, when you look"},{"speaker":"[aaron_straker]","startTime":2302.685,"endTime":2308.285,"body":"at it in the unfortunate reality of like that's, Alten Numbers"},{"speaker":"[aaron_straker]","startTime":2308.445,"endTime":2316.705,"body":"really play themselves out. Everything's opportunity"},{"speaker":"[aaron_straker]","startTime":2308.445,"endTime":2316.705,"body":"cost, and I think the time investment, the energy investment"},{"speaker":"[aaron_straker]","startTime":2316.845,"endTime":2324.345,"body":"into doing all the cardio that people do. that"},{"speaker":"[aaron_straker]","startTime":2316.845,"endTime":2324.345,"body":"energy time is better spent just understanding nutrition a little"},{"speaker":"[aaron_straker]","startTime":2324.385,"endTime":2327.205,"body":"bit better, and you get better outcome sort of"},{"speaker":"[aaron_straker]","startTime":2324.385,"endTime":2327.205,"body":"thing. But"},{"speaker":"[bryan_boorstein]","startTime":2327.7,"endTime":2327.84,"body":"Yep,"},{"speaker":"[aaron_straker]","startTime":2328.245,"endTime":2333.885,"body":"by just keeping it like as a base line for health"},{"speaker":"[aaron_straker]","startTime":2328.245,"endTime":2333.885,"body":"of hey, get your heart rate up one or two times per week. Get"},{"speaker":"[aaron_straker]","startTime":2333.925,"endTime":2339.805,"body":"a little bit sweaty. It's generally going to"},{"speaker":"[aaron_straker]","startTime":2333.925,"endTime":2339.805,"body":"have a positive outcome on your health. Do that at periods of"},{"speaker":"[aaron_straker]","startTime":2339.885,"endTime":2342.525,"body":"deficit maintenance, surplus, et cetera."},{"speaker":"[bryan_boorstein]","startTime":2344.14,"endTime":2350.26,"body":"I think it's also important to note that you"},{"speaker":"[bryan_boorstein]","startTime":2344.14,"endTime":2350.26,"body":"don't need to do cardio necessarily when you're in a deficit,"},{"speaker":"[bryan_boorstein]","startTime":2350.34,"endTime":2356.56,"body":"because most health markers like if you're"},{"speaker":"[bryan_boorstein]","startTime":2350.34,"endTime":2356.56,"body":"if you're if you're out of shape, Like if you have over fat would"},{"speaker":"[bryan_boorstein]","startTime":2356.6,"endTime":2366.52,"body":"be the term. But you, if you're over fat and"},{"speaker":"[bryan_boorstein]","startTime":2356.6,"endTime":2366.52,"body":"you lose weight, that improves your health markers. So um, it's"},{"speaker":"[bryan_boorstein]","startTime":2366.6,"endTime":2371.24,"body":"kind of an end of one thing there as well like"},{"speaker":"[bryan_boorstein]","startTime":2366.6,"endTime":2371.24,"body":"you can improve your health markers significantly without even"},{"speaker":"[bryan_boorstein]","startTime":2371.32,"endTime":2373.98,"body":"having to do cardio, depending on where your"},{"speaker":"[bryan_boorstein]","startTime":2371.32,"endTime":2373.98,"body":"starting point is"},{"speaker":"[bryan_boorstein]","startTime":2377.42,"endTime":2383.9,"body":"All right. Next question, I'll kick over to"},{"speaker":"[bryan_boorstein]","startTime":2377.42,"endTime":2383.9,"body":"you. Do you really need to consume fewer carbs with insolent"},{"speaker":"[bryan_boorstein]","startTime":2383.94,"endTime":2386.42,"body":"resistance or just fewer calories?"},{"speaker":"[aaron_straker]","startTime":2387.145,"endTime":2395.985,"body":"So how I'm first going to approach this is on"},{"speaker":"[aaron_straker]","startTime":2387.145,"endTime":2395.985,"body":"the terminology used of need. Do you need to go low garb to improve"},{"speaker":"[aaron_straker]","startTime":2396.065,"endTime":2402.905,"body":"insolent sensitivity? Now, first, you, pretty,"},{"speaker":"[aaron_straker]","startTime":2396.065,"endTime":2402.905,"body":"the pretty, the first pull. Pretty much as you want to get your"},{"speaker":"[aaron_straker]","startTime":2402.985,"endTime":2411.425,"body":"calories down right, You want to remove the clogging"},{"speaker":"[aaron_straker]","startTime":2402.985,"endTime":2411.425,"body":"of the pipe Or sorry, I really should say remove putting new"},{"speaker":"[aaron_straker]","startTime":2412.065,"endTime":2419.525,"body":"clogging materials in the pipes that the pipe"},{"speaker":"[aaron_straker]","startTime":2412.065,"endTime":2419.525,"body":"can kind of clean out, Sort of thing That being said in terms"},{"speaker":"[aaron_straker]","startTime":2419.725,"endTime":2427.585,"body":"of the insolent response to the macronutrience,"},{"speaker":"[aaron_straker]","startTime":2419.725,"endTime":2427.585,"body":"right, Yes, you can still get an insolent response from protein,"},{"speaker":"[aaron_straker]","startTime":2428.005,"endTime":2436.665,"body":"and even from fat in certain context as well."},{"speaker":"[aaron_straker]","startTime":2428.005,"endTime":2436.665,"body":"However, the inslent response relative to carbo hydrate at a"},{"speaker":"[aaron_straker]","startTime":2436.905,"endTime":2448.785,"body":"general level is greater than compared to protein"},{"speaker":"[aaron_straker]","startTime":2436.905,"endTime":2448.785,"body":"and dietary fat. So do you need to No, If you are someone who"},{"speaker":"[aaron_straker]","startTime":2448.885,"endTime":2459.525,"body":"has insolent resistance. Would it probably behoove"},{"speaker":"[aaron_straker]","startTime":2448.885,"endTime":2459.525,"body":"you to modify the types of carbohydrate you're eating and probably"},{"speaker":"[aaron_straker]","startTime":2459.625,"endTime":2467.965,"body":"bring them down a little bit? Yes, I would generally"},{"speaker":"[aaron_straker]","startTime":2459.625,"endTime":2467.965,"body":"say, in most contexts this would provide the best outcome fastest."},{"speaker":"[aaron_straker]","startTime":2468.465,"endTime":2479.385,"body":"then then you can return to going higher, carbohydrate"},{"speaker":"[aaron_straker]","startTime":2468.465,"endTime":2479.385,"body":"with proper foods. Once the initial. The kind of issue has been"},{"speaker":"[aaron_straker]","startTime":2479.425,"endTime":2479.885,"body":"mitigated."},{"speaker":"[bryan_boorstein]","startTime":2481.56,"endTime":2488.9,"body":"Um, Insolent resistance is kind of a broad"},{"speaker":"[bryan_boorstein]","startTime":2481.56,"endTime":2488.9,"body":"term. So are we assuming that insolent resistance does not mean"},{"speaker":"[bryan_boorstein]","startTime":2488.96,"endTime":2494.28,"body":"that this person has diabetes? Maybe they're"},{"speaker":"[bryan_boorstein]","startTime":2488.96,"endTime":2494.28,"body":"prediabetic or maybe they're not even prediabetic Like how would"},{"speaker":"[bryan_boorstein]","startTime":2494.32,"endTime":2495.36,"body":"you define it in that case?"},{"speaker":"[aaron_straker]","startTime":2495.805,"endTime":2501.705,"body":"Yeah, so how it works is the first thing. There's"},{"speaker":"[aaron_straker]","startTime":2495.805,"endTime":2501.705,"body":"kind of three markers that I'll look at on labs. The first is"},{"speaker":"[aaron_straker]","startTime":2501.745,"endTime":2510.185,"body":"going to be a fasting blood glue Coast, the second"},{"speaker":"[aaron_straker]","startTime":2501.745,"endTime":2510.185,"body":"is going to be a hemoglobin A n C. Generally, What's that? What's"},{"speaker":"[aaron_straker]","startTime":2510.205,"endTime":2516.285,"body":"that fucking word where you shorten in h, B,"},{"speaker":"[aaron_straker]","startTime":2510.205,"endTime":2516.285,"body":"a n C. Right is generally what it's called, and then also use"},{"speaker":"[aaron_straker]","startTime":2516.345,"endTime":2525.025,"body":"a fasting insult. There's other markers that"},{"speaker":"[aaron_straker]","startTime":2516.345,"endTime":2525.025,"body":"can be used as like a proxy for insolent resistance. One is one"},{"speaker":"[aaron_straker]","startTime":2525.065,"endTime":2533.045,"body":"of the lipids over trygliseride. I want to see"},{"speaker":"[aaron_straker]","startTime":2525.065,"endTime":2533.045,"body":"H. H, L. to try. Glisseride ratio is like a proxy that some some"},{"speaker":"[aaron_straker]","startTime":2533.085,"endTime":2539.325,"body":"people will use for insolent resistance. However,"},{"speaker":"[aaron_straker]","startTime":2533.085,"endTime":2539.325,"body":"I really just like looking at the basic three. The first thing"},{"speaker":"[aaron_straker]","startTime":2539.425,"endTime":2547.805,"body":"That you will kind of see is the insolent number"},{"speaker":"[aaron_straker]","startTime":2539.425,"endTime":2547.805,"body":"rising to keep the fast and glucose lower, so that's kind of"},{"speaker":"[aaron_straker]","startTime":2547.845,"endTime":2554.825,"body":"the first thing you'll see another kind of subjective"},{"speaker":"[aaron_straker]","startTime":2547.845,"endTime":2554.825,"body":"proxy that people will use sometimes is like, If you're in gaining"},{"speaker":"[aaron_straker]","startTime":2554.925,"endTime":2560.345,"body":"period and you're really pushing food, you'll"},{"speaker":"[aaron_straker]","startTime":2554.925,"endTime":2560.345,"body":"notice that you're like pumps are starting to feed. You're not"},{"speaker":"[aaron_straker]","startTime":2560.585,"endTime":2566.465,"body":"able to achieve the same kind of like pump that"},{"speaker":"[aaron_straker]","startTime":2560.585,"endTime":2566.465,"body":"you. You had, you know, maybe when you're a maintenance, or when"},{"speaker":"[aaron_straker]","startTime":2566.765,"endTime":2576.085,"body":"the the gaining phase was starting, And that's"},{"speaker":"[aaron_straker]","startTime":2566.765,"endTime":2576.085,"body":"generally what insolent resistance starts looking like, as you're"},{"speaker":"[aaron_straker]","startTime":2576.665,"endTime":2583.965,"body":"the number of the amount of insolent that your"},{"speaker":"[aaron_straker]","startTime":2576.665,"endTime":2583.965,"body":"body has to produce your pancreas. Really, To keep your glucose"},{"speaker":"[aaron_straker]","startTime":2584.065,"endTime":2595.905,"body":"within that good range increases because the"},{"speaker":"[aaron_straker]","startTime":2584.065,"endTime":2595.905,"body":"body loses sensitivity to the um, um. presence of the gluecosyeah."},{"speaker":"[bryan_boorstein]","startTime":2596.2,"endTime":2604.4,"body":"Well, that's good clarifying information. Okay,"},{"speaker":"[bryan_boorstein]","startTime":2596.2,"endTime":2604.4,"body":"I'm an early lifter Five thirty a m of started incorporating"},{"speaker":"[bryan_boorstein]","startTime":2604.5,"endTime":2607.2,"body":"pre workout carbs. Do I need pre workout protein?"},{"speaker":"[aaron_straker]","startTime":2608.485,"endTime":2610.245,"body":"Need. Do you need"},{"speaker":"[bryan_boorstein]","startTime":2610.1,"endTime":2610.98,"body":"Oh,"},{"speaker":"[aaron_straker]","startTime":2610.325,"endTime":2617.585,"body":"it now? Will it benefit you? Yes, um, lifting"},{"speaker":"[aaron_straker]","startTime":2610.325,"endTime":2617.585,"body":"at five thirty a M. Something like this. If I have a client,"},{"speaker":"[aaron_straker]","startTime":2618.785,"endTime":2628.585,"body":"I'll be super honest in this. What I really like"},{"speaker":"[aaron_straker]","startTime":2618.785,"endTime":2628.585,"body":"Vanilla way with a one of the with a gate, The blue, ice blue,"},{"speaker":"[aaron_straker]","startTime":2628.685,"endTime":2635.385,"body":"or whatever the it's called, or yellow, is generally"},{"speaker":"[aaron_straker]","startTime":2628.685,"endTime":2635.385,"body":"my favorite. If you mix like you know, those kind of citrocflavors"},{"speaker":"[aaron_straker]","startTime":2635.445,"endTime":2643.445,"body":"with a vanilla based way, The flaw Or is okay,"},{"speaker":"[aaron_straker]","startTime":2635.445,"endTime":2643.445,"body":"You do it with chocolate. It gets real weird real fast. It can"},{"speaker":"[aaron_straker]","startTime":2643.505,"endTime":2648.525,"body":"almost taste like a kind of like an orange sherbet,"},{"speaker":"[aaron_straker]","startTime":2643.505,"endTime":2648.525,"body":"sort of thing. So that's what I would do if if you're someone"},{"speaker":"[aaron_straker]","startTime":2648.565,"endTime":2654.785,"body":"who hasn't been at all, start small, maybe twenty,"},{"speaker":"[aaron_straker]","startTime":2648.565,"endTime":2654.785,"body":"five, twenty, five, or twenty and twenty, and go from there,"},{"speaker":"[aaron_straker]","startTime":2654.865,"endTime":2655.245,"body":"But yes,"},{"speaker":"[bryan_boorstein]","startTime":2656.56,"endTime":2661.68,"body":"Yeah, I agree. I think some protein would be"},{"speaker":"[bryan_boorstein]","startTime":2656.56,"endTime":2661.68,"body":"a good idea as well. I don't really think you need it like. I"},{"speaker":"[bryan_boorstein]","startTime":2661.72,"endTime":2666.84,"body":"think the carbs give you the initial energy"},{"speaker":"[bryan_boorstein]","startTime":2661.72,"endTime":2666.84,"body":"boost, but yeah, I think the protein is nothing but helpful in"},{"speaker":"[bryan_boorstein]","startTime":2666.88,"endTime":2667.24,"body":"that case,"},{"speaker":"[aaron_straker]","startTime":2667.505,"endTime":2667.945,"body":"Exactly,"},{"speaker":"[bryan_boorstein]","startTime":2667.68,"endTime":2677.4,"body":"especially after an overnight fast. Ah, when"},{"speaker":"[bryan_boorstein]","startTime":2667.68,"endTime":2677.4,"body":"I travel with friends, E g skiing it is hard to hit protein."},{"speaker":"[bryan_boorstein]","startTime":2678.02,"endTime":2680.84,"body":"Is it okay if protein is low for three or four"},{"speaker":"[bryan_boorstein]","startTime":2678.02,"endTime":2680.84,"body":"days?"},{"speaker":"[aaron_straker]","startTime":2681.225,"endTime":2688.985,"body":"It's not going to be the end of the world, and"},{"speaker":"[aaron_straker]","startTime":2681.225,"endTime":2688.985,"body":"this is one of the hardest context with food like most mountain"},{"speaker":"[aaron_straker]","startTime":2689.165,"endTime":2696.945,"body":"resorts have got awful food. Like the best thing"},{"speaker":"[aaron_straker]","startTime":2689.165,"endTime":2696.945,"body":"that you can hope for is pretty much going to be like an apple"},{"speaker":"[aaron_straker]","startTime":2697.345,"endTime":2705.005,"body":"or a banana. and and some sort of like other"},{"speaker":"[aaron_straker]","startTime":2697.345,"endTime":2705.005,"body":"carbohydrate may be a fried protein source, sort of thing like"},{"speaker":"[bryan_boorstein]","startTime":2705.14,"endTime":2705.32,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2705.385,"endTime":2705.645,"body":"chicken,"},{"speaker":"[bryan_boorstein]","startTime":2705.46,"endTime":2706.64,"body":"that's I get chicken tenders."},{"speaker":"[aaron_straker]","startTime":2706.565,"endTime":2707.165,"body":"chicken tenders,"},{"speaker":"[bryan_boorstein]","startTime":2706.92,"endTime":2707.24,"body":"Yeah, yeah,"},{"speaker":"[aaron_straker]","startTime":2707.265,"endTime":2708.585,"body":"french fries, and like a banana"},{"speaker":"[bryan_boorstein]","startTime":2708.28,"endTime":2708.44,"body":"yeah,"},{"speaker":"[aaron_straker]","startTime":2708.905,"endTime":2715.865,"body":"or an apples. Probably one of the best you're"},{"speaker":"[aaron_straker]","startTime":2708.905,"endTime":2715.865,"body":"going to. It Is what it is right. it is it great? No, it's not"},{"speaker":"[aaron_straker]","startTime":2715.905,"endTime":2720.785,"body":"the end of the world for three or four days,"},{"speaker":"[aaron_straker]","startTime":2715.905,"endTime":2720.785,"body":"especially coupled with like you're on the mountain, your altitude."},{"speaker":"[aaron_straker]","startTime":2720.805,"endTime":2725.665,"body":"you're going to be breathing hard. You're going"},{"speaker":"[aaron_straker]","startTime":2720.805,"endTime":2725.665,"body":"to be getting sweaty skiing snow boarding like it could be a"},{"speaker":"[aaron_straker]","startTime":2725.705,"endTime":2726.525,"body":"lot worse. Let's put it."},{"speaker":"[bryan_boorstein]","startTime":2728.04,"endTime":2737.64,"body":"I agree. I, I've become much less neurotic"},{"speaker":"[bryan_boorstein]","startTime":2728.04,"endTime":2737.64,"body":"about protein and take in general, and there are days like, especially"},{"speaker":"[bryan_boorstein]","startTime":2737.66,"endTime":2742.92,"body":"when I ski. For whatever reason, I love to"},{"speaker":"[bryan_boorstein]","startTime":2737.66,"endTime":2742.92,"body":"ski fasted, and I don't often even stop to eat in the middle"},{"speaker":"[bryan_boorstein]","startTime":2742.96,"endTime":2748.88,"body":"of the day, because I feel like when I stop"},{"speaker":"[bryan_boorstein]","startTime":2742.96,"endTime":2748.88,"body":"to eat, it kind of slows me down. I don't like having to unbuckle"},{"speaker":"[bryan_boorstein]","startTime":2749.1,"endTime":2756.46,"body":"get warm than go back out and get cold again."},{"speaker":"[bryan_boorstein]","startTime":2749.1,"endTime":2756.46,"body":"Type thing, Um, so I'll usually just fast until like two or three"},{"speaker":"[bryan_boorstein]","startTime":2756.52,"endTime":2761.34,"body":"P. M, when we get off the slow And then I'll"},{"speaker":"[bryan_boorstein]","startTime":2756.52,"endTime":2761.34,"body":"have like a big meal with protein like a burgher or something"},{"speaker":"[bryan_boorstein]","startTime":2761.4,"endTime":2767.0,"body":"like that at three, and then I'll have a big"},{"speaker":"[bryan_boorstein]","startTime":2761.4,"endTime":2767.0,"body":"dinner at six and it just becomes one of those days where I eat"},{"speaker":"[bryan_boorstein]","startTime":2767.08,"endTime":2772.48,"body":"twice and I probably get a hundred and forty"},{"speaker":"[bryan_boorstein]","startTime":2767.08,"endTime":2772.48,"body":"grams of protein and like it is what it is, I don't really think"},{"speaker":"[bryan_boorstein]","startTime":2772.54,"endTime":2773.22,"body":"about it too much."},{"speaker":"[aaron_straker]","startTime":2774.645,"endTime":2776.745,"body":"Yeah, in acute setting is not that big of a deal."},{"speaker":"[bryan_boorstein]","startTime":2777.84,"endTime":2781.16,"body":"Yeah, I guess I'll take this one."},{"speaker":"[aaron_straker]","startTime":2781.145,"endTime":2781.905,"body":"Yeah, this one will kick"},{"speaker":"[bryan_boorstein]","startTime":2781.86,"endTime":2782.04,"body":"Should"},{"speaker":"[aaron_straker]","startTime":2781.985,"endTime":2782.105,"body":"over"},{"speaker":"[bryan_boorstein]","startTime":2782.1,"endTime":2782.16,"body":"we"},{"speaker":"[aaron_straker]","startTime":2782.145,"endTime":2782.405,"body":"to you."},{"speaker":"[bryan_boorstein]","startTime":2783.18,"endTime":2783.72,"body":"yea go for it?"},{"speaker":"[aaron_straker]","startTime":2784.325,"endTime":2790.945,"body":"Should we keep r i r and weekly volume per muscle"},{"speaker":"[aaron_straker]","startTime":2784.325,"endTime":2790.945,"body":"the same in a mess, O, or alter it every week?"},{"speaker":"[bryan_boorstein]","startTime":2793.2,"endTime":2801.82,"body":"Yeah, well, I definitely don't think that changing"},{"speaker":"[bryan_boorstein]","startTime":2793.2,"endTime":2801.82,"body":"volume is a good idea throughout a sod. I think that that's like"},{"speaker":"[bryan_boorstein]","startTime":2801.88,"endTime":2807.96,"body":"a sledge hammer of increase. So if like, you're"},{"speaker":"[bryan_boorstein]","startTime":2801.88,"endTime":2807.96,"body":"talking about progressive overload and you're like Yes, I added"},{"speaker":"[bryan_boorstein]","startTime":2808.04,"endTime":2814.86,"body":"a rep today or something like that, that's"},{"speaker":"[bryan_boorstein]","startTime":2808.04,"endTime":2814.86,"body":"that's one thing, but adding a set is like doing ten more reps,"},{"speaker":"[bryan_boorstein]","startTime":2815.38,"endTime":2823.5,"body":"so that's such a massive, big increase that"},{"speaker":"[bryan_boorstein]","startTime":2815.38,"endTime":2823.5,"body":"it can lead to just a number of kind of downstream effects That"},{"speaker":"[bryan_boorstein]","startTime":2823.64,"endTime":2829.12,"body":"eventually will result in overreaching over"},{"speaker":"[bryan_boorstein]","startTime":2823.64,"endTime":2829.12,"body":"training. or they need to de load something along those lines,"},{"speaker":"[bryan_boorstein]","startTime":2829.48,"endTime":2836.38,"body":"so I think volume weekly volume increases."},{"speaker":"[bryan_boorstein]","startTime":2829.48,"endTime":2836.38,"body":"It's just a runaway train that you don't really want to really"},{"speaker":"[bryan_boorstein]","startTime":2836.42,"endTime":2841.74,"body":"want to have to deal with. I think moving from"},{"speaker":"[bryan_boorstein]","startTime":2836.42,"endTime":2841.74,"body":"an intro or a de load week into a work week you'll generally"},{"speaker":"[bryan_boorstein]","startTime":2841.82,"endTime":2848.58,"body":"see volume increases, so like in a de load"},{"speaker":"[bryan_boorstein]","startTime":2841.82,"endTime":2848.58,"body":"week you know there's a number of ways that you can de load,"},{"speaker":"[bryan_boorstein]","startTime":2848.72,"endTime":2853.66,"body":"but assume that you're de loading by cutting"},{"speaker":"[bryan_boorstein]","startTime":2848.72,"endTime":2853.66,"body":"volume. Then yes, you would increase volume In into your work"},{"speaker":"[bryan_boorstein]","startTime":2853.74,"endTime":2860.94,"body":"weeks. and then I think maintaining volume"},{"speaker":"[bryan_boorstein]","startTime":2853.74,"endTime":2860.94,"body":"more or less. it's probably a good idea. I mean, I think as you"},{"speaker":"[bryan_boorstein]","startTime":2861.52,"endTime":2869.26,"body":"get more advanced, you have to be ready to"},{"speaker":"[bryan_boorstein]","startTime":2861.52,"endTime":2869.26,"body":"auto regulate and make adjustments. So like if you're doing cable"},{"speaker":"[bryan_boorstein]","startTime":2869.34,"endTime":2875.72,"body":"spider curls and you're like two sets just"},{"speaker":"[bryan_boorstein]","startTime":2869.34,"endTime":2875.72,"body":"doesn't enough in week three. Okay, I'll do a third set of cable"},{"speaker":"[bryan_boorstein]","startTime":2875.8,"endTime":2881.1,"body":"spider curls like I think that's fine, like"},{"speaker":"[bryan_boorstein]","startTime":2875.8,"endTime":2881.1,"body":"I'm not. I'm not going to judge you for adding a set of cable"},{"speaker":"[bryan_boorstein]","startTime":2881.18,"endTime":2885.58,"body":"spider curls if you feel like you need it."},{"speaker":"[bryan_boorstein]","startTime":2881.18,"endTime":2885.58,"body":"Um, it's different when you're talking about adding a set of"},{"speaker":"[bryan_boorstein]","startTime":2885.64,"endTime":2894.64,"body":"like back suas or pendulum squads or something"},{"speaker":"[bryan_boorstein]","startTime":2885.64,"endTime":2894.64,"body":"like that, As far as r r i r goes. Um, it just depends what progression"},{"speaker":"[bryan_boorstein]","startTime":2894.74,"endTime":2901.1,"body":"model you like Like I, I, very much kind of"},{"speaker":"[bryan_boorstein]","startTime":2894.74,"endTime":2901.1,"body":"a line with the revived Stronger Guys, or they actually had a"},{"speaker":"[bryan_boorstein]","startTime":2901.88,"endTime":2908.02,"body":"cool episode just the other day of their improvement"},{"speaker":"[bryan_boorstein]","startTime":2901.88,"endTime":2908.02,"body":"season, which is the one they do where they two of them pass"},{"speaker":"[bryan_boorstein]","startTime":2908.12,"endTime":2915.44,"body":"Allen, Steve, Just talk. They don't have a"},{"speaker":"[bryan_boorstein]","startTime":2908.12,"endTime":2915.44,"body":"guest on or whatever Their topic was, Set progression throughout"},{"speaker":"[bryan_boorstein]","startTime":2915.46,"endTime":2920.9,"body":"the week. it was literally this question and"},{"speaker":"[bryan_boorstein]","startTime":2915.46,"endTime":2920.9,"body":"they both were kind of on board with what I was saying regarding"},{"speaker":"[bryan_boorstein]","startTime":2921.02,"endTime":2928.48,"body":"not increasing weekly volume, but much like"},{"speaker":"[bryan_boorstein]","startTime":2921.02,"endTime":2928.48,"body":"me, they also kind of prefer this approach of descending r r"},{"speaker":"[bryan_boorstein]","startTime":2928.58,"endTime":2937.44,"body":"week to week for a number of reasons. I think"},{"speaker":"[bryan_boorstein]","startTime":2928.58,"endTime":2937.44,"body":"my main reasons are that I like that it gives you small winds"},{"speaker":"[bryan_boorstein]","startTime":2937.7,"endTime":2943.06,"body":"week to week. So you go into the gym and you"},{"speaker":"[bryan_boorstein]","startTime":2937.7,"endTime":2943.06,"body":"kind of feel like you're making improvement. And yes, it Can"},{"speaker":"[bryan_boorstein]","startTime":2943.18,"endTime":2949.42,"body":"blur diagnostics a little bit, but assuming"},{"speaker":"[bryan_boorstein]","startTime":2943.18,"endTime":2949.42,"body":"you keep the same movements, the next mess O cycle through, then"},{"speaker":"[bryan_boorstein]","startTime":2949.46,"endTime":2955.06,"body":"you can compare like week three of this messocycle"},{"speaker":"[bryan_boorstein]","startTime":2949.46,"endTime":2955.06,"body":"to week three of the next messocycle, and given that changes"},{"speaker":"[bryan_boorstein]","startTime":2955.12,"endTime":2961.2,"body":"don't really happen that quickly anyways, a"},{"speaker":"[bryan_boorstein]","startTime":2955.12,"endTime":2961.2,"body":"more advanced level, you're probably not going to be adding reps"},{"speaker":"[bryan_boorstein]","startTime":2961.3,"endTime":2966.18,"body":"week to week unless you're striker, and you're"},{"speaker":"[bryan_boorstein]","startTime":2961.3,"endTime":2966.18,"body":"going into a massive surplus for the first time in a while, and"},{"speaker":"[bryan_boorstein]","startTime":2966.8,"endTime":2973.44,"body":"just hammering and crushing everything. then"},{"speaker":"[bryan_boorstein]","startTime":2966.8,"endTime":2973.44,"body":"That's kind of an anomaly in this thing, but The end of the day"},{"speaker":"[bryan_boorstein]","startTime":2973.54,"endTime":2979.68,"body":"like I don't think it necessarily is better"},{"speaker":"[bryan_boorstein]","startTime":2973.54,"endTime":2979.68,"body":"to decrease r r, week to week, Nor do I think it's better to"},{"speaker":"[bryan_boorstein]","startTime":2979.82,"endTime":2985.74,"body":"just keep a static r i r, and just kind of"},{"speaker":"[bryan_boorstein]","startTime":2979.82,"endTime":2985.74,"body":"keep plugging away and chugging along. I think the answer there"},{"speaker":"[bryan_boorstein]","startTime":2985.8,"endTime":2988.9,"body":"is much more what appeals to you psychologically."},{"speaker":"[aaron_straker]","startTime":2991.865,"endTime":2996.105,"body":"I would say I don't like the volume ramping approach"},{"speaker":"[aaron_straker]","startTime":2991.865,"endTime":2996.105,"body":"whatsoever,"},{"speaker":"[aaron_straker]","startTime":2999.185,"endTime":3005.605,"body":"I would say with with the r r progression that"},{"speaker":"[aaron_straker]","startTime":2999.185,"endTime":3005.605,"body":"like you really like to use Brian, The one place I would say"},{"speaker":"[aaron_straker]","startTime":3005.705,"endTime":3013.305,"body":"that I know. historically we may deviated a little"},{"speaker":"[aaron_straker]","startTime":3005.705,"endTime":3013.305,"body":"bit in terms of preferences. I don't like the pre planned like"},{"speaker":"[aaron_straker]","startTime":3013.405,"endTime":3020.605,"body":"de load model because something that I've just"},{"speaker":"[aaron_straker]","startTime":3013.405,"endTime":3020.605,"body":"found myself, and then, when with certain clients who have things"},{"speaker":"[aaron_straker]","startTime":3020.645,"endTime":3029.245,"body":"like really really dialed in, you might be able"},{"speaker":"[aaron_straker]","startTime":3020.645,"endTime":3029.245,"body":"to swing at that one, r r, or even zero r, R. You know ter For"},{"speaker":"[aaron_straker]","startTime":3029.345,"endTime":3029.765,"body":"multiple"},{"speaker":"[bryan_boorstein]","startTime":3029.82,"endTime":3029.94,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3029.825,"endTime":3034.985,"body":"multiple weeks on end, And and I don't like to"},{"speaker":"[aaron_straker]","startTime":3029.825,"endTime":3034.985,"body":"like Okay Last like this week we did one or I are next week."},{"speaker":"[aaron_straker]","startTime":3035.065,"endTime":3041.405,"body":"Zero. Okay, Two weeks we de load. Like if you're"},{"speaker":"[aaron_straker]","startTime":3035.065,"endTime":3041.405,"body":"recovering and weights are moving like let's swing at that zero"},{"speaker":"[aaron_straker]","startTime":3041.605,"endTime":3049.845,"body":"r R. until our body says Hey, we're kind of tapped"},{"speaker":"[aaron_straker]","startTime":3041.605,"endTime":3049.845,"body":"out, so that is one, especially depending on the context Right,"},{"speaker":"[aaron_straker]","startTime":3049.885,"endTime":3056.425,"body":"if you're balls deep in a calory deficit, that"},{"speaker":"[aaron_straker]","startTime":3049.885,"endTime":3056.425,"body":"may not be the smartest move, but maintenance surplus. Where"},{"speaker":"[aaron_straker]","startTime":3056.565,"endTime":3061.025,"body":"recovery capacities higher. you can Push it a"},{"speaker":"[aaron_straker]","startTime":3056.565,"endTime":3061.025,"body":"little bit. In my opinion."},{"speaker":"[bryan_boorstein]","startTime":3062.24,"endTime":3067.54,"body":"Yeah, I don't think that just because you descend"},{"speaker":"[bryan_boorstein]","startTime":3062.24,"endTime":3067.54,"body":"r r, week to week, that doesn't necessitate that you pre plan"},{"speaker":"[bryan_boorstein]","startTime":3067.6,"endTime":3075.38,"body":"de loads, so I'll keep swinging at one or zero,"},{"speaker":"[bryan_boorstein]","startTime":3067.6,"endTime":3075.38,"body":"r r, or whatever that is, for as many weeks as I feel like I"},{"speaker":"[bryan_boorstein]","startTime":3075.48,"endTime":3082.0,"body":"can until that psychological burden is so high"},{"speaker":"[bryan_boorstein]","startTime":3075.48,"endTime":3082.0,"body":"that usually I need to take a de load. and like we've discussed,"},{"speaker":"[bryan_boorstein]","startTime":3082.08,"endTime":3087.64,"body":"it's usually not that I can't progress any"},{"speaker":"[bryan_boorstein]","startTime":3082.08,"endTime":3087.64,"body":"more. It's usually that I just like I'm like I don't want to"},{"speaker":"[bryan_boorstein]","startTime":3087.9,"endTime":3093.62,"body":"progress any more. And then you know the De"},{"speaker":"[bryan_boorstein]","startTime":3087.9,"endTime":3093.62,"body":"load happened, So yeah, Think auto regulating De loads is probably"},{"speaker":"[bryan_boorstein]","startTime":3093.64,"endTime":3103.12,"body":"a smart move. Regardless of what your approaches,"},{"speaker":"[bryan_boorstein]","startTime":3093.64,"endTime":3103.12,"body":"Cool Aron. Do you have a recommendation on any app or system"},{"speaker":"[bryan_boorstein]","startTime":3103.58,"endTime":3106.86,"body":"to log work outs? Reps? Notes r, i, R, et Cetera"},{"speaker":"[aaron_straker]","startTime":3107.265,"endTime":3116.765,"body":"Yeah, here we go for Is what I recommend using"},{"speaker":"[aaron_straker]","startTime":3107.265,"endTime":3116.765,"body":"is an Ap called heavy H, e v Y. I believe Strong app was a big"},{"speaker":"[aaron_straker]","startTime":3116.845,"endTime":3122.825,"body":"one for a number of years, but they stopped development"},{"speaker":"[aaron_straker]","startTime":3116.845,"endTime":3122.825,"body":"on it for like well over a year. Now it seems like it's an M"},{"speaker":"[aaron_straker]","startTime":3123.665,"endTime":3132.265,"body":"on supported project. There's a newer one called"},{"speaker":"[aaron_straker]","startTime":3123.665,"endTime":3132.265,"body":"My Work in Progress that is pretty decent, and there's another"},{"speaker":"[aaron_straker]","startTime":3132.425,"endTime":3139.185,"body":"one. The Train Heroic app actually has like a."},{"speaker":"[aaron_straker]","startTime":3132.425,"endTime":3139.185,"body":"like a. like, Just I'm a solo person who. I'm just want to use"},{"speaker":"[aaron_straker]","startTime":3139.205,"endTime":3146.545,"body":"this as like a workout logger. That one is pretty"},{"speaker":"[aaron_straker]","startTime":3139.205,"endTime":3146.545,"body":"decent as well that you don't have to have like be following"},{"speaker":"[aaron_straker]","startTime":3146.585,"endTime":3155.145,"body":"like a program on. Those are the ones that I"},{"speaker":"[aaron_straker]","startTime":3146.585,"endTime":3155.145,"body":"generally send to my clients that ar Apple users. for if you're"},{"speaker":"[aaron_straker]","startTime":3155.225,"endTime":3162.465,"body":"using an Android phone, all three of those are"},{"speaker":"[aaron_straker]","startTime":3155.225,"endTime":3162.465,"body":"options as well. However, my favorite on Android is called Fit"},{"speaker":"[aaron_straker]","startTime":3162.925,"endTime":3164.205,"body":"notes. M."},{"speaker":"[bryan_boorstein]","startTime":3164.36,"endTime":3165.26,"body":"It's what Abel uses"},{"speaker":"[aaron_straker]","startTime":3165.345,"endTime":3165.485,"body":"Fit"},{"speaker":"[bryan_boorstein]","startTime":3165.42,"endTime":3165.62,"body":"here."},{"speaker":"[aaron_straker]","startTime":3165.545,"endTime":3172.825,"body":"notes is ball, Or it's amazing. I've been using"},{"speaker":"[aaron_straker]","startTime":3165.545,"endTime":3172.825,"body":"it. I actually think I got it from Abel a couple of years back,"},{"speaker":"[aaron_straker]","startTime":3172.925,"endTime":3178.825,"body":"and it's amazing. It's amazing. It's amazing"},{"speaker":"[aaron_straker]","startTime":3172.925,"endTime":3178.825,"body":"you can. It's you can customize so much. It's really really good."},{"speaker":"[aaron_straker]","startTime":3178.925,"endTime":3179.845,"body":"I really like that one."},{"speaker":"[bryan_boorstein]","startTime":3181.0,"endTime":3184.26,"body":"It's too bad that's not available on is to"},{"speaker":"[bryan_boorstein]","startTime":3181.0,"endTime":3184.26,"body":"Um."},{"speaker":"[aaron_straker]","startTime":3184.205,"endTime":3184.345,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":3185.38,"endTime":3191.26,"body":"I also didn't know that Train Heroic offers"},{"speaker":"[bryan_boorstein]","startTime":3185.38,"endTime":3191.26,"body":"like a free, just non participant program option."},{"speaker":"[aaron_straker]","startTime":3191.645,"endTime":3196.805,"body":"They do have a free tier That it is limited because"},{"speaker":"[aaron_straker]","startTime":3191.645,"endTime":3196.805,"body":"it's a free tier. But then you can upgrade to the like, I don't"},{"speaker":"[aaron_straker]","startTime":3196.825,"endTime":3203.785,"body":"know, six dollar a month or some basic thing,"},{"speaker":"[aaron_straker]","startTime":3196.825,"endTime":3203.785,"body":"where, then you can put however many like exercises in it, and"},{"speaker":"[aaron_straker]","startTime":3203.825,"endTime":3206.665,"body":"you get access to more stuffit's. kind"},{"speaker":"[bryan_boorstein]","startTime":3206.56,"endTime":3206.58,"body":"M."},{"speaker":"[aaron_straker]","startTime":3206.705,"endTime":3211.365,"body":"of like hidden, though like they don't have it"},{"speaker":"[aaron_straker]","startTime":3206.705,"endTime":3211.365,"body":"on their website. I think you have to if you download the app"},{"speaker":"[aaron_straker]","startTime":3211.465,"endTime":3217.385,"body":"and then you're just like Sign up. You can get"},{"speaker":"[aaron_straker]","startTime":3211.465,"endTime":3217.385,"body":"to it through that, but I remember being like this is like strangely"},{"speaker":"[aaron_straker]","startTime":3217.485,"endTime":3220.645,"body":"hidden from their like marketing kind of tiers."},{"speaker":"[aaron_straker]","startTime":3217.485,"endTime":3220.645,"body":"sort of thing."},{"speaker":"[bryan_boorstein]","startTime":3222.0,"endTime":3227.1,"body":"We host our Paragon programs on Train Heroic"},{"speaker":"[bryan_boorstein]","startTime":3222.0,"endTime":3227.1,"body":"and we love it like it's been. It's been a huge asset for us."},{"speaker":"[bryan_boorstein]","startTime":3227.3,"endTime":3237.28,"body":"So if this person is looking for a tracker"},{"speaker":"[bryan_boorstein]","startTime":3227.3,"endTime":3237.28,"body":"and a great program to follow, Hey Paragon, okay, um, Aron, tips"},{"speaker":"[bryan_boorstein]","startTime":3237.76,"endTime":3244.44,"body":"to get over the fear of the cut, lose body"},{"speaker":"[bryan_boorstein]","startTime":3237.76,"endTime":3244.44,"body":"fat percentage and feel small, Makes me want to balk again."},{"speaker":"[aaron_straker]","startTime":3245.865,"endTime":3254.405,"body":"Yeah, I mean that that is the nature of natural"},{"speaker":"[aaron_straker]","startTime":3245.865,"endTime":3254.405,"body":"body building. In what you want to call it, the unfortunate reality"},{"speaker":"[aaron_straker]","startTime":3254.505,"endTime":3261.645,"body":"is, and I think this is a whole episode we could"},{"speaker":"[aaron_straker]","startTime":3254.505,"endTime":3261.645,"body":"talk about in and of itself, but like I'm assuming, this is you"},{"speaker":"[aaron_straker]","startTime":3261.685,"endTime":3268.745,"body":"know, coming from a male perspective, but everything"},{"speaker":"[aaron_straker]","startTime":3261.685,"endTime":3268.745,"body":"that we have seen from you know, youth to Super Heroes action"},{"speaker":"[aaron_straker]","startTime":3268.845,"endTime":3277.265,"body":"figures. Like everything is P. e D physiques."},{"speaker":"[aaron_straker]","startTime":3268.845,"endTime":3277.265,"body":"That is, that is the base line You know, and then as you get"},{"speaker":"[aaron_straker]","startTime":3277.325,"endTime":3283.525,"body":"into like adulthood and you know you learn that"},{"speaker":"[aaron_straker]","startTime":3277.325,"endTime":3283.525,"body":"it's just not gonna. You're not going to look like that. Probably"},{"speaker":"[aaron_straker]","startTime":3285.265,"endTime":3292.285,"body":"it is a little bit. you know that fear is there."},{"speaker":"[aaron_straker]","startTime":3285.265,"endTime":3292.285,"body":"It's warranted. Um that being said, when you do lose the body"},{"speaker":"[aaron_straker]","startTime":3292.365,"endTime":3299.305,"body":"fat, when you do have like a good pump in the"},{"speaker":"[aaron_straker]","startTime":3292.365,"endTime":3299.305,"body":"gym and stuff, you will look huge and that will be fun. Apart"},{"speaker":"[aaron_straker]","startTime":3299.405,"endTime":3306.005,"body":"from that, you know when you're outside or whatever"},{"speaker":"[aaron_straker]","startTime":3299.405,"endTime":3306.005,"body":"you're going to be pretty, you'll be lean. You'll have abs Stuff,"},{"speaker":"[aaron_straker]","startTime":3306.085,"endTime":3312.885,"body":"but you won't feel very big, and I guess what"},{"speaker":"[aaron_straker]","startTime":3306.085,"endTime":3312.885,"body":"I would say for that is just spend more time in the gym getting"},{"speaker":"[aaron_straker]","startTime":3312.945,"endTime":3317.565,"body":"pumps and you'll feel bigger more than you otherwise."},{"speaker":"[aaron_straker]","startTime":3312.945,"endTime":3317.565,"body":"but yeah,"},{"speaker":"[bryan_boorstein]","startTime":3318.8,"endTime":3327.12,"body":"This dude follows my program Bryant's program"},{"speaker":"[bryan_boorstein]","startTime":3318.8,"endTime":3327.12,"body":"on on the Paragon app And he's a big dude. He's like to ten and"},{"speaker":"[bryan_boorstein]","startTime":3327.4,"endTime":3333.82,"body":"he's my height. So yeah, and he's got some"},{"speaker":"[bryan_boorstein]","startTime":3327.4,"endTime":3333.82,"body":"as that. He's there a little blurred. but but yeah, he's got"},{"speaker":"[bryan_boorstein]","startTime":3333.88,"endTime":3343.18,"body":"some abs, too. So what I'll say, dude is just"},{"speaker":"[bryan_boorstein]","startTime":3333.88,"endTime":3343.18,"body":"that when you get lean the"},{"speaker":"[bryan_boorstein]","startTime":3347.4,"endTime":3354.18,"body":"The, I can't even think of the word I'm trying"},{"speaker":"[bryan_boorstein]","startTime":3347.4,"endTime":3354.18,"body":"to say right now, but essentially what Aron was saying and that"},{"speaker":"[bryan_boorstein]","startTime":3354.48,"endTime":3360.96,"body":"when you do have your shirt off and you, you"},{"speaker":"[bryan_boorstein]","startTime":3354.48,"endTime":3360.96,"body":"get pumped up like you are going to look like a monster And that's"},{"speaker":"[bryan_boorstein]","startTime":3361.0,"endTime":3366.76,"body":"the type of like monster look that you can't"},{"speaker":"[bryan_boorstein]","startTime":3361.0,"endTime":3366.76,"body":"have when you have body fat on you, because you just don't have"},{"speaker":"[bryan_boorstein]","startTime":3366.8,"endTime":3377.22,"body":"that separation. So if you want that like Alberto"},{"speaker":"[bryan_boorstein]","startTime":3366.8,"endTime":3377.22,"body":"Nunes, type like freaky vane, just monstrous type appearance"},{"speaker":"[bryan_boorstein]","startTime":3377.28,"endTime":3383.56,"body":"like you just have to get rid of the body fat"},{"speaker":"[bryan_boorstein]","startTime":3377.28,"endTime":3383.56,"body":"and show it Underneath And I mean dude, Jerry, you're a big guy"},{"speaker":"[bryan_boorstein]","startTime":3383.72,"endTime":3390.72,"body":"like you have plenty of muscle. I wouldn't"},{"speaker":"[bryan_boorstein]","startTime":3383.72,"endTime":3390.72,"body":"be scared of cutting. You know, I think you need to kind of embrace"},{"speaker":"[bryan_boorstein]","startTime":3390.78,"endTime":3396.26,"body":"it, but I also know that I think that you're"},{"speaker":"[bryan_boorstein]","startTime":3390.78,"endTime":3396.26,"body":"actually looking to ball right now, so maybe this will be like"},{"speaker":"[bryan_boorstein]","startTime":3396.32,"endTime":3404.28,"body":"a future conversation. The next question. I"},{"speaker":"[bryan_boorstein]","startTime":3396.32,"endTime":3404.28,"body":"don't exactly say question for me, but how the F is your H, r"},{"speaker":"[bryan_boorstein]","startTime":3404.34,"endTime":3411.84,"body":"V? Two, twenty seven, What do I need to change"},{"speaker":"[bryan_boorstein]","startTime":3404.34,"endTime":3411.84,"body":"in my life? And so this is a question. It comes, because occasionally"},{"speaker":"[bryan_boorstein]","startTime":3411.88,"endTime":3419.5,"body":"I'll post my h r V readings in the morning"},{"speaker":"[bryan_boorstein]","startTime":3411.88,"endTime":3419.5,"body":"on to my story and they are these kind of like really big numbers"},{"speaker":"[bryan_boorstein]","startTime":3419.58,"endTime":3425.44,"body":"like funk last night while I was sleeping,"},{"speaker":"[bryan_boorstein]","startTime":3419.58,"endTime":3425.44,"body":"So this usually my h. r V numbers that I post are my morning"},{"speaker":"[bryan_boorstein]","startTime":3425.5,"endTime":3431.6,"body":"meditative ones, so I'll be like breathing"},{"speaker":"[bryan_boorstein]","startTime":3425.5,"endTime":3431.6,"body":"really purposefully. I'll have my eyes closed in and out. you"},{"speaker":"[bryan_boorstein]","startTime":3431.66,"endTime":3436.86,"body":"know, really big deep breaths. And so my h."},{"speaker":"[bryan_boorstein]","startTime":3431.66,"endTime":3436.86,"body":"r V readings will be in the two hundreds, Usually when I do that,"},{"speaker":"[bryan_boorstein]","startTime":3437.86,"endTime":3444.6,"body":"but throughout the day and throughout Uh the"},{"speaker":"[bryan_boorstein]","startTime":3437.86,"endTime":3444.6,"body":"night while I sleep, most of my random readings that my watch"},{"speaker":"[bryan_boorstein]","startTime":3444.68,"endTime":3452.76,"body":"pins me for are going to be between thirty"},{"speaker":"[bryan_boorstein]","startTime":3444.68,"endTime":3452.76,"body":"or forty and one thirty. They're kind of in that in that range,"},{"speaker":"[bryan_boorstein]","startTime":3452.8,"endTime":3462.02,"body":"which is much more normal for people, but last"},{"speaker":"[bryan_boorstein]","startTime":3452.8,"endTime":3462.02,"body":"night and it's been happening more and more recently as I've"},{"speaker":"[bryan_boorstein]","startTime":3462.06,"endTime":3468.66,"body":"been mouth taping the last six months, but"},{"speaker":"[bryan_boorstein]","startTime":3462.06,"endTime":3468.66,"body":"I had a two seventy eight reading last night at four a m, the"},{"speaker":"[bryan_boorstein]","startTime":3468.74,"endTime":3475.52,"body":"highest reading of Or had while sleeping, and"},{"speaker":"[bryan_boorstein]","startTime":3468.74,"endTime":3475.52,"body":"I've been having some other two hundred plus readings over the"},{"speaker":"[bryan_boorstein]","startTime":3475.56,"endTime":3484.36,"body":"last few months. Two just randomly and I don't"},{"speaker":"[bryan_boorstein]","startTime":3475.56,"endTime":3484.36,"body":"really know what to correlate it with. To be honest, I don't"},{"speaker":"[bryan_boorstein]","startTime":3484.62,"endTime":3492.78,"body":"really think that H, r V is a super reliable"},{"speaker":"[bryan_boorstein]","startTime":3484.62,"endTime":3492.78,"body":"metric because it just depends on so many factors like there's"},{"speaker":"[bryan_boorstein]","startTime":3492.82,"endTime":3499.68,"body":"so many in puts that go into it. the number"},{"speaker":"[bryan_boorstein]","startTime":3492.82,"endTime":3499.68,"body":"one being just the speed of your heart in general, So if you"},{"speaker":"[bryan_boorstein]","startTime":3499.74,"endTime":3505.18,"body":"have Like a slower heart rate than, there's"},{"speaker":"[bryan_boorstein]","startTime":3499.74,"endTime":3505.18,"body":"going to be more time between each beat, which means there's"},{"speaker":"[bryan_boorstein]","startTime":3505.44,"endTime":3513.7,"body":"more heart rate availability. heart rate variability,"},{"speaker":"[bryan_boorstein]","startTime":3505.44,"endTime":3513.7,"body":"rather, um, whereas, if your heart rate is beating really fast,"},{"speaker":"[bryan_boorstein]","startTime":3514.36,"endTime":3519.58,"body":"like sometimes it'll ping me like right after"},{"speaker":"[bryan_boorstein]","startTime":3514.36,"endTime":3519.58,"body":"I finish a workout and my heart rate will be like one ten and"},{"speaker":"[bryan_boorstein]","startTime":3519.64,"endTime":3525.28,"body":"it will pick me untill me. my h. r v is like"},{"speaker":"[bryan_boorstein]","startTime":3519.64,"endTime":3525.28,"body":"eighteen and I'm like Well, ship. of course, it's eighteen because"},{"speaker":"[bryan_boorstein]","startTime":3525.32,"endTime":3531.16,"body":"my heart rates beating like a little teeny"},{"speaker":"[bryan_boorstein]","startTime":3525.32,"endTime":3531.16,"body":"bird right now and there's no room for there to Variability between"},{"speaker":"[bryan_boorstein]","startTime":3531.22,"endTime":3539.4,"body":"the heart beats. Um, so I, ultimately, the"},{"speaker":"[bryan_boorstein]","startTime":3531.22,"endTime":3539.4,"body":"answer to this question is that there was a study. I heard this"},{"speaker":"[bryan_boorstein]","startTime":3539.48,"endTime":3546.6,"body":"on the petrtpodcast about H r V. He did a deep"},{"speaker":"[bryan_boorstein]","startTime":3539.48,"endTime":3546.6,"body":"dive into it, and the study basically was talking about mortality"},{"speaker":"[bryan_boorstein]","startTime":3546.66,"endTime":3555.12,"body":"risk in H r V. And the outcome was if your"},{"speaker":"[bryan_boorstein]","startTime":3546.66,"endTime":3555.12,"body":"H r v is above fourteen point five, then you have less mortality"},{"speaker":"[bryan_boorstein]","startTime":3555.18,"endTime":3563.14,"body":"risk than if your heart H r v is below fourteen"},{"speaker":"[bryan_boorstein]","startTime":3555.18,"endTime":3563.14,"body":"point five. Um, I wouldn't really worry too much about whether"},{"speaker":"[bryan_boorstein]","startTime":3563.2,"endTime":3569.08,"body":"your heart H r v is at two twenty seven or"},{"speaker":"[bryan_boorstein]","startTime":3563.2,"endTime":3569.08,"body":"not. I think a lot more about what it is in relation to you,"},{"speaker":"[bryan_boorstein]","startTime":3570.06,"endTime":3580.4,"body":"and using that potentially as a basis for recovery."},{"speaker":"[bryan_boorstein]","startTime":3570.06,"endTime":3580.4,"body":"Like how how do you compare to you, and so for me like because"},{"speaker":"[bryan_boorstein]","startTime":3580.44,"endTime":3585.7,"body":"my H. r v tends to be high If I see like a"},{"speaker":"[bryan_boorstein]","startTime":3580.44,"endTime":3585.7,"body":"one sixty or one seventy in the morning. when I do my meditative"},{"speaker":"[bryan_boorstein]","startTime":3585.74,"endTime":3592.66,"body":"reading. That usually means to me that my H"},{"speaker":"[bryan_boorstein]","startTime":3585.74,"endTime":3592.66,"body":"r V is low, when Like a two twenty seven, do two seventy. That"},{"speaker":"[bryan_boorstein]","startTime":3592.78,"endTime":3599.3,"body":"usually means my H r v is pretty good, but"},{"speaker":"[bryan_boorstein]","startTime":3592.78,"endTime":3599.3,"body":"I think as far as general health goes like, if you're above fourteen"},{"speaker":"[bryan_boorstein]","startTime":3599.34,"endTime":3604.7,"body":"point five, that's the science that we have"},{"speaker":"[bryan_boorstein]","startTime":3599.34,"endTime":3604.7,"body":"right now that says Hey, you're probably not going to die any"},{"speaker":"[bryan_boorstein]","startTime":3604.78,"endTime":3605.52,"body":"day soon, so"},{"speaker":"[aaron_straker]","startTime":3607.485,"endTime":3613.445,"body":"The the only thing I'll add on to that is I."},{"speaker":"[aaron_straker]","startTime":3607.485,"endTime":3613.445,"body":"I remember seeing something I said like Yeah, like your H. r"},{"speaker":"[aaron_straker]","startTime":3613.505,"endTime":3619.925,"body":"V is relative to yourself. That's what you want"},{"speaker":"[aaron_straker]","startTime":3613.505,"endTime":3619.925,"body":"to look at just to add in my own personal anecdote. Like I had"},{"speaker":"[aaron_straker]","startTime":3619.985,"endTime":3626.625,"body":"a whoop for well over a year and would always"},{"speaker":"[aaron_straker]","startTime":3619.985,"endTime":3626.625,"body":"use it. I think I saw my h. r v above one hundred, like maybe"},{"speaker":"[aaron_straker]","startTime":3626.965,"endTime":3635.845,"body":"once or twice, but it was very regularly like"},{"speaker":"[aaron_straker]","startTime":3626.965,"endTime":3635.845,"body":"sixties, seventies, So like pale in comparison to Brian's Um,"},{"speaker":"[aaron_straker]","startTime":3636.365,"endTime":3644.545,"body":"and I think that it's It's a marker that like"},{"speaker":"[aaron_straker]","startTime":3636.365,"endTime":3644.545,"body":"hire is better relative to your own, like lows, but your high"},{"speaker":"[aaron_straker]","startTime":3644.665,"endTime":3647.305,"body":"relative to someone else is high could be completely"},{"speaker":"[aaron_straker]","startTime":3644.665,"endTime":3647.305,"body":"irrelevant."},{"speaker":"[bryan_boorstein]","startTime":3648.42,"endTime":3653.42,"body":"Yeah, I agree a hundred per cent with that"},{"speaker":"[bryan_boorstein]","startTime":3648.42,"endTime":3653.42,"body":"and then I'll also add the last thing is just in the last few"},{"speaker":"[bryan_boorstein]","startTime":3653.48,"endTime":3660.46,"body":"months because of how sporadic H, r V can be,"},{"speaker":"[bryan_boorstein]","startTime":3653.48,"endTime":3660.46,"body":"then how dependent it is on so many things, I've found straight"},{"speaker":"[bryan_boorstein]","startTime":3660.52,"endTime":3668.62,"body":"up resting heart rate to just be a much better"},{"speaker":"[bryan_boorstein]","startTime":3660.52,"endTime":3668.62,"body":"predictor of daily readiness, and so like my right now at my"},{"speaker":"[bryan_boorstein]","startTime":3668.7,"endTime":3675.38,"body":"body weight that it is currently if I'm in"},{"speaker":"[bryan_boorstein]","startTime":3668.7,"endTime":3675.38,"body":"good readiness preparedness. My morning heart rate when I'm resting"},{"speaker":"[bryan_boorstein]","startTime":3675.56,"endTime":3684.84,"body":"right when I wake up is in the mid forties,"},{"speaker":"[bryan_boorstein]","startTime":3675.56,"endTime":3684.84,"body":"If I see it creep up into the low fifties. That usually correlates"},{"speaker":"[bryan_boorstein]","startTime":3684.9,"endTime":3689.3,"body":"with me not feeling great, and I can usually"},{"speaker":"[bryan_boorstein]","startTime":3684.9,"endTime":3689.3,"body":"feel this as soon as I wake up. like I'll wake up and be like."},{"speaker":"[bryan_boorstein]","startTime":3689.48,"endTime":3695.0,"body":"Oh, like, I just feel like something isn't"},{"speaker":"[bryan_boorstein]","startTime":3689.48,"endTime":3695.0,"body":"fully right, And then I'll go take my heart rate and it kind"},{"speaker":"[bryan_boorstein]","startTime":3695.06,"endTime":3702.2,"body":"of is in that low fifties mid fifties range."},{"speaker":"[bryan_boorstein]","startTime":3695.06,"endTime":3702.2,"body":"I know I'm just not in a great state that day, or that I didn't"},{"speaker":"[bryan_boorstein]","startTime":3702.3,"endTime":3710.48,"body":"sleep well, or maybe I ate food too close to"},{"speaker":"[bryan_boorstein]","startTime":3702.3,"endTime":3710.48,"body":"bed time, or whatever number of fat Actors. Um, but resting heart"},{"speaker":"[bryan_boorstein]","startTime":3710.52,"endTime":3713.88,"body":"rate has been a much more reliable metric for"},{"speaker":"[bryan_boorstein]","startTime":3710.52,"endTime":3713.88,"body":"me than arve,"},{"speaker":"[bryan_boorstein]","startTime":3717.38,"endTime":3724.66,"body":"Right, Aaron, Do you do any hot and cold therapies,"},{"speaker":"[bryan_boorstein]","startTime":3717.38,"endTime":3724.66,"body":"And if so, how do you incorporate it for hypertrophy?"},{"speaker":"[aaron_straker]","startTime":3726.085,"endTime":3736.085,"body":"I honestly don't. um, I would love to like hit"},{"speaker":"[aaron_straker]","startTime":3726.085,"endTime":3736.085,"body":"a sona, maybe like two or three times per week. That being said"},{"speaker":"[aaron_straker]","startTime":3737.345,"endTime":3745.465,"body":"with the context of hypertrophy, which is my"},{"speaker":"[aaron_straker]","startTime":3737.345,"endTime":3745.465,"body":"goal, and in this question we know that the cold therapy can"},{"speaker":"[aaron_straker]","startTime":3745.865,"endTime":3754.825,"body":"blunt the inflammatory response that is correlative"},{"speaker":"[aaron_straker]","startTime":3745.865,"endTime":3754.825,"body":"with with hypertrophy, post training, so we don't want to do"},{"speaker":"[aaron_straker]","startTime":3754.885,"endTime":3762.245,"body":"that And then also like post training, I want"},{"speaker":"[aaron_straker]","startTime":3754.885,"endTime":3762.245,"body":"to get food and I want to get in my protein bolus, in carbohydrate"},{"speaker":"[aaron_straker]","startTime":3762.305,"endTime":3767.325,"body":"en. I don't want to be sitting in a son or anything"},{"speaker":"[aaron_straker]","startTime":3762.305,"endTime":3767.325,"body":"like that, And then the reality of it is like that. Once I'm"},{"speaker":"[aaron_straker]","startTime":3767.425,"endTime":3773.125,"body":"away from the jam, I'm not just don't really"},{"speaker":"[aaron_straker]","startTime":3767.425,"endTime":3773.125,"body":"have time to go back and like sit in the son or whatever, Like"},{"speaker":"[aaron_straker]","startTime":3773.165,"endTime":3781.465,"body":"I said, In a perfect world, I do like the son."},{"speaker":"[aaron_straker]","startTime":3773.165,"endTime":3781.465,"body":"A. um. but, but right now I just I'm not incorporating any. Um,"},{"speaker":"[aaron_straker]","startTime":3782.905,"endTime":3784.345,"body":"Yeah, Brian, your thoughts there?"},{"speaker":"[bryan_boorstein]","startTime":3785.42,"endTime":3792.68,"body":"Yeah, the cold therapy thing like I understand,"},{"speaker":"[bryan_boorstein]","startTime":3785.42,"endTime":3792.68,"body":"its correlation to health. It's actually been shown to improve"},{"speaker":"[bryan_boorstein]","startTime":3792.74,"endTime":3799.38,"body":"mitocondrial function, which is now this kind"},{"speaker":"[bryan_boorstein]","startTime":3792.74,"endTime":3799.38,"body":"of buzz word. because Zon, to cardio. that's what it does, improves"},{"speaker":"[bryan_boorstein]","startTime":3799.64,"endTime":3807.66,"body":"mitocondrial function, which has all these"},{"speaker":"[bryan_boorstein]","startTime":3799.64,"endTime":3807.66,"body":"downstream effects on like your metabolic, your your risk of"},{"speaker":"[bryan_boorstein]","startTime":3807.7,"endTime":3814.9,"body":"metabolic disease. So mitocondrial function"},{"speaker":"[bryan_boorstein]","startTime":3807.7,"endTime":3814.9,"body":"is very, very important, but it's interesting that the two things"},{"speaker":"[bryan_boorstein]","startTime":3815.22,"endTime":3823.92,"body":"You can do to improve mitocondrial function,"},{"speaker":"[bryan_boorstein]","startTime":3815.22,"endTime":3823.92,"body":"which are long, steady state cardio and cold plunges, are also"},{"speaker":"[bryan_boorstein]","startTime":3824.68,"endTime":3834.14,"body":"anti hypertrophy, Um. so I think when you're"},{"speaker":"[bryan_boorstein]","startTime":3824.68,"endTime":3834.14,"body":"looking at those two zone two cardio is significantly less of"},{"speaker":"[bryan_boorstein]","startTime":3834.28,"endTime":3841.72,"body":"a negative impact on hypertrophy, and can be"},{"speaker":"[bryan_boorstein]","startTime":3834.28,"endTime":3841.72,"body":"compensated for through eating more food, Whereas when you do"},{"speaker":"[bryan_boorstein]","startTime":3841.82,"endTime":3848.46,"body":"cold therapies, you can't just eat more food"},{"speaker":"[bryan_boorstein]","startTime":3841.82,"endTime":3848.46,"body":"and reverse That effect like it literally is blunting the inflammatory"},{"speaker":"[bryan_boorstein]","startTime":3848.54,"endTime":3855.52,"body":"response of hypertrophy, So so yeah, I don't"},{"speaker":"[bryan_boorstein]","startTime":3848.54,"endTime":3855.52,"body":"do any colttherapies at this point. I think that that's something"},{"speaker":"[bryan_boorstein]","startTime":3855.58,"endTime":3862.42,"body":"I may do once I've fully given up on my hypertrophy"},{"speaker":"[bryan_boorstein]","startTime":3855.58,"endTime":3862.42,"body":"journey Right now, I'm teetering on the top of this hill, but"},{"speaker":"[bryan_boorstein]","startTime":3862.54,"endTime":3872.54,"body":"I'm not completely ready to to give give it"},{"speaker":"[bryan_boorstein]","startTime":3862.54,"endTime":3872.54,"body":"up. As far as hot therapies go. There's a lot of good research"},{"speaker":"[bryan_boorstein]","startTime":3872.88,"endTime":3881.62,"body":"on hot therapy before Bed to improve sleep"},{"speaker":"[bryan_boorstein]","startTime":3872.88,"endTime":3881.62,"body":"and so I think that that is probably the number one use case"},{"speaker":"[bryan_boorstein]","startTime":3881.72,"endTime":3884.92,"body":"for this, and I have a steam shower at my house"},{"speaker":"[bryan_boorstein]","startTime":3888.58,"endTime":3893.4,"body":"Very rarely. at this point in my life with"},{"speaker":"[bryan_boorstein]","startTime":3888.58,"endTime":3893.4,"body":"a five and three year old do I have the ability to spend thirty"},{"speaker":"[bryan_boorstein]","startTime":3893.46,"endTime":3901.18,"body":"minutes in a steam shower at eight p M at night,"},{"speaker":"[bryan_boorstein]","startTime":3893.46,"endTime":3901.18,"body":"so I have not been incorporating that, but it is something that"},{"speaker":"[bryan_boorstein]","startTime":3901.9,"endTime":3906.52,"body":"has as the kids get older and become more self"},{"speaker":"[bryan_boorstein]","startTime":3901.9,"endTime":3906.52,"body":"sufficient. I think that that's something I'm actually going"},{"speaker":"[bryan_boorstein]","startTime":3906.58,"endTime":3915.6,"body":"to include as a staple into my pre bed regime."},{"speaker":"[bryan_boorstein]","startTime":3906.58,"endTime":3915.6,"body":"Um, and I like that it will kind of dehydrate me before bed because"},{"speaker":"[bryan_boorstein]","startTime":3915.7,"endTime":3922.98,"body":"I do have a bit of a night ping problem. And"},{"speaker":"[bryan_boorstein]","startTime":3915.7,"endTime":3922.98,"body":"so I think the steam shower heat plus the dehydration will both"},{"speaker":"[bryan_boorstein]","startTime":3923.3,"endTime":3923.98,"body":"help my sleep."},{"speaker":"[aaron_straker]","startTime":3924.825,"endTime":3927.185,"body":"That is until the night cramps start showing"},{"speaker":"[aaron_straker]","startTime":3924.825,"endTime":3927.185,"body":"up"},{"speaker":"[bryan_boorstein]","startTime":3929.1,"endTime":3933.84,"body":"Yeah, so maybe there'll be another issue. I"},{"speaker":"[bryan_boorstein]","startTime":3929.1,"endTime":3933.84,"body":"need to work out at that point. Take the magnesium or whatever,"},{"speaker":"[bryan_boorstein]","startTime":3933.9,"endTime":3935.9,"body":"right potassium."},{"speaker":"[aaron_straker]","startTime":3936.185,"endTime":3936.365,"body":"Cool."},{"speaker":"[bryan_boorstein]","startTime":3936.5,"endTime":3937.92,"body":"Okay, yeh, go ahead,"},{"speaker":"[aaron_straker]","startTime":3938.505,"endTime":3938.825,"body":"Can"},{"speaker":"[bryan_boorstein]","startTime":3939.08,"endTime":3939.28,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":3939.445,"endTime":3943.845,"body":"you explain why it's better to hit the short"},{"speaker":"[aaron_straker]","startTime":3939.445,"endTime":3943.845,"body":"muscle lengths first?"},{"speaker":"[bryan_boorstein]","startTime":3946.32,"endTime":3954.14,"body":"Yeah, because when you hit the long muscle"},{"speaker":"[bryan_boorstein]","startTime":3946.32,"endTime":3954.14,"body":"lengths, it fatigues things significantly more, just on. like"},{"speaker":"[bryan_boorstein]","startTime":3954.2,"endTime":3962.16,"body":"a global level, Essential nervous system fatigue"},{"speaker":"[bryan_boorstein]","startTime":3954.2,"endTime":3962.16,"body":"level, as well as training along muscle lengths, just is going"},{"speaker":"[bryan_boorstein]","startTime":3962.18,"endTime":3970.16,"body":"to fatigue the entire muscle, both the proximal"},{"speaker":"[bryan_boorstein]","startTime":3962.18,"endTime":3970.16,"body":"and the distal portions, so distal being further from the insertion,"},{"speaker":"[bryan_boorstein]","startTime":3970.6,"endTime":3979.2,"body":"proxima being closer to the insertion. Whereas"},{"speaker":"[bryan_boorstein]","startTime":3970.6,"endTime":3979.2,"body":"when you do short movements, it prime Marily fatigues. the proximal"},{"speaker":"[bryan_boorstein]","startTime":3979.52,"endTime":3988.08,"body":"region of the muscle Um causes significantly"},{"speaker":"[bryan_boorstein]","startTime":3979.52,"endTime":3988.08,"body":"less overall global fatigue on your body, And then you still"},{"speaker":"[bryan_boorstein]","startTime":3988.12,"endTime":3995.22,"body":"have significant amounts of juice left so that"},{"speaker":"[bryan_boorstein]","startTime":3988.12,"endTime":3995.22,"body":"you can hammer the length and movements really hard. Whereas"},{"speaker":"[bryan_boorstein]","startTime":3995.26,"endTime":3997.02,"body":"it wouldn't quite work and reverse the same"},{"speaker":"[bryan_boorstein]","startTime":3995.26,"endTime":3997.02,"body":"way."},{"speaker":"[aaron_straker]","startTime":3998.945,"endTime":4004.605,"body":"Yeah, the only thing I will add on to there that"},{"speaker":"[aaron_straker]","startTime":3998.945,"endTime":4004.605,"body":"I like personally is I can use less load, and"},{"speaker":"[bryan_boorstein]","startTime":4005.36,"endTime":4005.5,"body":"Yeah."},{"speaker":"[aaron_straker]","startTime":4006.285,"endTime":4013.465,"body":"at the end of the day like what we've learned"},{"speaker":"[aaron_straker]","startTime":4006.285,"endTime":4013.465,"body":"over the years like it's not. It's the intensity, proximity to"},{"speaker":"[aaron_straker]","startTime":4013.525,"endTime":4020.905,"body":"failure, sort of thing, like if, by doing the"},{"speaker":"[aaron_straker]","startTime":4013.525,"endTime":4020.905,"body":"seated leg girls first in taxing, that means that I only need"},{"speaker":"[aaron_straker]","startTime":4022.085,"endTime":4031.225,"body":"you know a hundred and twenty kilos to max out"},{"speaker":"[aaron_straker]","startTime":4022.085,"endTime":4031.225,"body":"my rep range for an Ard l instead of a hundred Sixty kilos. I'm"},{"speaker":"[aaron_straker]","startTime":4031.285,"endTime":4036.185,"body":"going to take that because that's less load than"},{"speaker":"[aaron_straker]","startTime":4031.285,"endTime":4036.185,"body":"on. you know, actually loading, and other things, but I'm getting"},{"speaker":"[aaron_straker]","startTime":4036.345,"endTime":4039.625,"body":"just as much out of the glue, tonaumstring, sort"},{"speaker":"[aaron_straker]","startTime":4036.345,"endTime":4039.625,"body":"of thing,"},{"speaker":"[bryan_boorstein]","startTime":4040.7,"endTime":4046.2,"body":"Yeah, the muscle only knows tension, so I agree"},{"speaker":"[bryan_boorstein]","startTime":4040.7,"endTime":4046.2,"body":"a hundred percent with all that."},{"speaker":"[aaron_straker]","startTime":4047.825,"endTime":4054.765,"body":"Cool. And then, in our last question here, what"},{"speaker":"[aaron_straker]","startTime":4047.825,"endTime":4054.765,"body":"do you guys think is more significant when training? If your"},{"speaker":"[aaron_straker]","startTime":4054.905,"endTime":4062.825,"body":"goal is hypertrophy, training the muscle until"},{"speaker":"[aaron_straker]","startTime":4054.905,"endTime":4062.825,"body":"failure or time under tension. I see a lot of back and forth"},{"speaker":"[aaron_straker]","startTime":4062.965,"endTime":4066.525,"body":"around this and I'm curious to hear you guys."},{"speaker":"[aaron_straker]","startTime":4062.965,"endTime":4066.525,"body":"S take"},{"speaker":"[bryan_boorstein]","startTime":4068.32,"endTime":4077.06,"body":"Yeah, so I think ultimately time under tension"},{"speaker":"[bryan_boorstein]","startTime":4068.32,"endTime":4077.06,"body":"is irrelevant if you don't go near failure. So I could you imagine"},{"speaker":"[bryan_boorstein]","startTime":4077.24,"endTime":4082.78,"body":"you know, you just take like some really light"},{"speaker":"[bryan_boorstein]","startTime":4077.24,"endTime":4082.78,"body":"weights or just moderate weights whatever, and you're like Okay."},{"speaker":"[bryan_boorstein]","startTime":4082.86,"endTime":4089.46,"body":"My goal is sixty seconds of time under tension."},{"speaker":"[bryan_boorstein]","startTime":4082.86,"endTime":4089.46,"body":"So you like a metronome and you do like four seconds up four"},{"speaker":"[bryan_boorstein]","startTime":4089.54,"endTime":4095.84,"body":"seconds down, which is eight seconds of rep."},{"speaker":"[bryan_boorstein]","startTime":4089.54,"endTime":4095.84,"body":"And say you do that eight times so you have sixty four seconds"},{"speaker":"[bryan_boorstein]","startTime":4095.96,"endTime":4104.16,"body":"of tension. But What does that actually tell"},{"speaker":"[bryan_boorstein]","startTime":4095.96,"endTime":4104.16,"body":"us? You're like sweet. I got sixty four seconds of tension. But"},{"speaker":"[bryan_boorstein]","startTime":4104.26,"endTime":4115.1,"body":"did your muscles fatigue? Did they work hard?"},{"speaker":"[bryan_boorstein]","startTime":4104.26,"endTime":4115.1,"body":"Um, it's completely irrelevant. I think it is relevant in how"},{"speaker":"[bryan_boorstein]","startTime":4115.219999999999,"endTime":4124.3,"body":"it works with failure. So what we know is that"},{"speaker":"[bryan_boorstein]","startTime":4115.219999999999,"endTime":4124.3,"body":"if you're doing sets of one to five reps, that's probably not"},{"speaker":"[bryan_boorstein]","startTime":4124.74,"endTime":4130.8,"body":"enough reps for hypertrophy, But why do we"},{"speaker":"[bryan_boorstein]","startTime":4124.74,"endTime":4130.8,"body":"say that It's not enough reps for hypertrophy? It's not because"},{"speaker":"[bryan_boorstein]","startTime":4130.96,"endTime":4138.24,"body":"of the number of reps you're doing, it's because"},{"speaker":"[bryan_boorstein]","startTime":4130.96,"endTime":4138.24,"body":"of the amount of time that you're under tension. Um, However,"},{"speaker":"[bryan_boorstein]","startTime":4139.3,"endTime":4146.88,"body":"what if you're doing five reps, but your reps"},{"speaker":"[bryan_boorstein]","startTime":4139.3,"endTime":4146.88,"body":"are six second negative, one second, pause at the stretch position"},{"speaker":"[bryan_boorstein]","startTime":4147.42,"endTime":4153.24,"body":"and then an explosive concentric. So now your"},{"speaker":"[bryan_boorstein]","startTime":4147.42,"endTime":4153.24,"body":"reps are taking eight seconds each and you're doing five of them"},{"speaker":"[bryan_boorstein]","startTime":4153.68,"endTime":4161.14,"body":"well. Now we have forty seconds of time under"},{"speaker":"[bryan_boorstein]","startTime":4153.68,"endTime":4161.14,"body":"tension, So now five Reps is enough for hypertrophy, because"},{"speaker":"[bryan_boorstein]","startTime":4161.18,"endTime":4170.4,"body":"that's the same time under tension as if you"},{"speaker":"[bryan_boorstein]","startTime":4161.18,"endTime":4170.4,"body":"were to do ten reps with a faster rep cadence. And so time under"},{"speaker":"[bryan_boorstein]","startTime":4170.46,"endTime":4179.6,"body":"tension is relevant to determine whether you're"},{"speaker":"[bryan_boorstein]","startTime":4170.46,"endTime":4179.6,"body":"in a strength or power zone or whether you're in a hypertrophy"},{"speaker":"[bryan_boorstein]","startTime":4179.84,"endTime":4189.62,"body":"or muscular endurance zone, but all of them"},{"speaker":"[bryan_boorstein]","startTime":4179.84,"endTime":4189.62,"body":"need to be some proximity to failure Here Relevant of the time"},{"speaker":"[bryan_boorstein]","startTime":4189.68,"endTime":4190.2,"body":"under tension."},{"speaker":"[aaron_straker]","startTime":4192.065,"endTime":4198.705,"body":"That was very, very eloquently, put. I don't"},{"speaker":"[aaron_straker]","startTime":4192.065,"endTime":4198.705,"body":"think I could add anything beneficial on to the back end of that"},{"speaker":"[aaron_straker]","startTime":4198.945,"endTime":4199.245,"body":"and it's"},{"speaker":"[bryan_boorstein]","startTime":4199.94,"endTime":4200.16,"body":"Sweet,"},{"speaker":"[aaron_straker]","startTime":4200.025,"endTime":4206.245,"body":"like this. That question stems from just like"},{"speaker":"[aaron_straker]","startTime":4200.025,"endTime":4206.245,"body":"and I don't mean this to be like, rude or anything. Just like."},{"speaker":"[aaron_straker]","startTime":4206.725,"endTime":4212.705,"body":"like a bit of a misunderstanding. Like understanding"},{"speaker":"[aaron_straker]","startTime":4206.725,"endTime":4212.705,"body":"what Brian just said Like when you actually understand that,"},{"speaker":"[aaron_straker]","startTime":4213.185,"endTime":4220.025,"body":"when people argue about those things, it becomes"},{"speaker":"[aaron_straker]","startTime":4213.185,"endTime":4220.025,"body":"like you know, kind of irrelevant because they're just coming"},{"speaker":"[aaron_straker]","startTime":4220.065,"endTime":4223.585,"body":"from places of like you know it, A misunderstanding,"},{"speaker":"[aaron_straker]","startTime":4220.065,"endTime":4223.585,"body":"sort of thing."},{"speaker":"[bryan_boorstein]","startTime":4226.04,"endTime":4230.48,"body":"No, awesome. Well, I think that was that was"},{"speaker":"[bryan_boorstein]","startTime":4226.04,"endTime":4230.48,"body":"super effective. We got it done just in time. All the questions"},{"speaker":"[bryan_boorstein]","startTime":4230.52,"endTime":4231.66,"body":"all the injury discussion."},{"speaker":"[aaron_straker]","startTime":4232.765,"endTime":4240.025,"body":"Yeah, so next week, Brian and I will come back"},{"speaker":"[aaron_straker]","startTime":4232.765,"endTime":4240.025,"body":"with positive news on our injuries and how we are moving forward"},{"speaker":"[aaron_straker]","startTime":4240.185,"endTime":4246.685,"body":"and things are looking very, very bright in green"},{"speaker":"[aaron_straker]","startTime":4240.185,"endTime":4246.685,"body":"for us on the other side of the fence as always, Guys. thank"},{"speaker":"[aaron_straker]","startTime":4246.705,"endTime":4250.865,"body":"you for listening to a train. Prosper, Brian"},{"speaker":"[aaron_straker]","startTime":4246.705,"endTime":4250.865,"body":"and I will talk to you next week."}]}