{"version":"1.0.0","segments":[{"speaker":"[Aaron Straker]","startTime":30.261,"endTime":33.09,"body":"One thing guys before you hop"},{"speaker":"[Aaron Straker]","startTime":30.261,"endTime":33.09,"body":"in when you're not speaking if you can just"},{"speaker":"[Aaron Straker]","startTime":33.11,"endTime":36.339,"body":"like mute yourself so that"},{"speaker":"[Aaron Straker]","startTime":33.11,"endTime":36.339,"body":"we don't have things coming over over top"},{"speaker":"[Brandon DaCruz]","startTime":36.991,"endTime":37.325,"body":"Sounds good."},{"speaker":"[Aaron Straker]","startTime":40.019999999999996,"endTime":43.562,"body":"What's up guys, happy Tuesday."},{"speaker":"[Aaron Straker]","startTime":40.019999999999996,"endTime":43.562,"body":"Welcome back to another episode of Eat, Train,"},{"speaker":"[Aaron Straker]","startTime":43.622,"endTime":48.644999999999996,"body":"Prosper. Today on the podcast,"},{"speaker":"[Aaron Straker]","startTime":43.622,"endTime":48.644999999999996,"body":"we have back for the third time, I believe,"},{"speaker":"[Aaron Straker]","startTime":48.705,"endTime":49.025999999999996,"body":"Mr."},{"speaker":"[Brandon DaCruz]","startTime":48.75,"endTime":48.876000000000005,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":49.066,"endTime":54.829,"body":"Brandon D'Cruz. Going back"},{"speaker":"[Aaron Straker]","startTime":49.066,"endTime":54.829,"body":"to the first days of the podcast, I know Brandon"},{"speaker":"[Aaron Straker]","startTime":54.869,"endTime":60.153,"body":"was our first repeat guest."},{"speaker":"[Aaron Straker]","startTime":54.869,"endTime":60.153,"body":"He may have been our very first guest as well,"},{"speaker":"[Aaron Straker]","startTime":60.293,"endTime":63.955,"body":"if I can remember correctly,"},{"speaker":"[Aaron Straker]","startTime":60.293,"endTime":63.955,"body":"but we're super stoked to have him back on."},{"speaker":"[Aaron Straker]","startTime":64.01599999999999,"endTime":67.018,"body":"And today we are talking about"},{"speaker":"[Aaron Straker]","startTime":64.01599999999999,"endTime":67.018,"body":"something that Brian and I have been kind of"},{"speaker":"[Aaron Straker]","startTime":67.118,"endTime":72.14099999999999,"body":"hinting towards and in skirting"},{"speaker":"[Aaron Straker]","startTime":67.118,"endTime":72.14099999999999,"body":"around kind of shadowy language about in a"},{"speaker":"[Aaron Straker]","startTime":72.201,"endTime":75.943,"body":"little bit, really just on"},{"speaker":"[Aaron Straker]","startTime":72.201,"endTime":75.943,"body":"like health span. And some of our questions"},{"speaker":"[Aaron Straker]","startTime":75.98400000000001,"endTime":80.747,"body":"that we've kind of had on air,"},{"speaker":"[Aaron Straker]","startTime":75.98400000000001,"endTime":80.747,"body":"off air around bridging, you know, our love"},{"speaker":"[Aaron Straker]","startTime":80.787,"endTime":85.69,"body":"of gains with our love of wanting"},{"speaker":"[Aaron Straker]","startTime":80.787,"endTime":85.69,"body":"to be healthy for a really, really long time"},{"speaker":"[Aaron Straker]","startTime":85.77000000000001,"endTime":90.033,"body":"as well. And then some of our"},{"speaker":"[Aaron Straker]","startTime":85.77000000000001,"endTime":90.033,"body":"potential concerns around some of the decisions"},{"speaker":"[Aaron Straker]","startTime":90.173,"endTime":94.176,"body":"of our period spent in bulking"},{"speaker":"[Aaron Straker]","startTime":90.173,"endTime":94.176,"body":"and, you know, really, really pushing that"},{"speaker":"[Aaron Straker]","startTime":94.256,"endTime":98.078,"body":"mTOR pathway and those sorts"},{"speaker":"[Aaron Straker]","startTime":94.256,"endTime":98.078,"body":"of things. And could that have been or can"},{"speaker":"[Aaron Straker]","startTime":98.098,"endTime":101.763,"body":"that maybe be detrimental for"},{"speaker":"[Aaron Straker]","startTime":98.098,"endTime":101.763,"body":"us? us in the future. So we wanted to bring"},{"speaker":"[Aaron Straker]","startTime":101.783,"endTime":106.411,"body":"Brandon on just to have an"},{"speaker":"[Aaron Straker]","startTime":101.783,"endTime":106.411,"body":"open honest conversation about it. As always,"},{"speaker":"[Aaron Straker]","startTime":106.912,"endTime":110.558,"body":"before we jump into the topic,"},{"speaker":"[Aaron Straker]","startTime":106.912,"endTime":110.558,"body":"Brian, can you kick us off with some updates,"},{"speaker":"[Aaron Straker]","startTime":110.598,"endTime":110.858,"body":"please?"},{"speaker":"[Bryan Boorstein]","startTime":111.177,"endTime":115.88,"body":"Yeah, yeah, we were joking"},{"speaker":"[Bryan Boorstein]","startTime":111.177,"endTime":115.88,"body":"off air about how we need to keep these short"},{"speaker":"[Bryan Boorstein]","startTime":115.94,"endTime":122.144,"body":"because we have a big topic"},{"speaker":"[Bryan Boorstein]","startTime":115.94,"endTime":122.144,"body":"today and I know Brandon and I both are talkers."},{"speaker":"[Bryan Boorstein]","startTime":122.524,"endTime":128.00799999999998,"body":"So, so, so I will do my best"},{"speaker":"[Bryan Boorstein]","startTime":122.524,"endTime":128.00799999999998,"body":"here. I know we didn't even have an episode"},{"speaker":"[Bryan Boorstein]","startTime":128.048,"endTime":133.091,"body":"last week. So diving right"},{"speaker":"[Bryan Boorstein]","startTime":128.048,"endTime":133.091,"body":"into this thing, we drove back from San Diego"},{"speaker":"[Bryan Boorstein]","startTime":133.572,"endTime":138.755,"body":"a little over a week ago"},{"speaker":"[Bryan Boorstein]","startTime":133.572,"endTime":138.755,"body":"now. And it was a great drive. We stopped in"},{"speaker":"[Bryan Boorstein]","startTime":139.115,"endTime":143.058,"body":"Yuma, which was just a stop."},{"speaker":"[Bryan Boorstein]","startTime":139.115,"endTime":143.058,"body":"happened there and then we actually had a really"},{"speaker":"[Bryan Boorstein]","startTime":143.178,"endTime":147.981,"body":"great trip the rest of the"},{"speaker":"[Bryan Boorstein]","startTime":143.178,"endTime":147.981,"body":"way through Sedona and Moab. I've been to Moab"},{"speaker":"[Bryan Boorstein]","startTime":148.001,"endTime":153.365,"body":"a bunch in Utah never been"},{"speaker":"[Bryan Boorstein]","startTime":148.001,"endTime":153.365,"body":"to Sedona so that was incredibly beautiful"},{"speaker":"[Bryan Boorstein]","startTime":153.385,"endTime":157.548,"body":"we were only there for 30"},{"speaker":"[Bryan Boorstein]","startTime":153.385,"endTime":157.548,"body":"hours but I really didn't want to go back to"},{"speaker":"[Bryan Boorstein]","startTime":157.588,"endTime":163.131,"body":"Sedona and get some more"},{"speaker":"[Bryan Boorstein]","startTime":157.588,"endTime":163.131,"body":"some more biking and hiking and stuff like"},{"speaker":"[Bryan Boorstein]","startTime":163.151,"endTime":165.933,"body":"that and because it was it"},{"speaker":"[Bryan Boorstein]","startTime":163.151,"endTime":165.933,"body":"was really just epic if you ever guys ever"},{"speaker":"[Bryan Boorstein]","startTime":165.953,"endTime":171.557,"body":"get a chance to go there"},{"speaker":"[Bryan Boorstein]","startTime":165.953,"endTime":171.557,"body":"do that. One of the weird kind of things that"},{"speaker":"[Bryan Boorstein]","startTime":171.597,"endTime":176.88,"body":"happened to me around that"},{"speaker":"[Bryan Boorstein]","startTime":171.597,"endTime":176.88,"body":"time. A day before we started driving back,"},{"speaker":"[Bryan Boorstein]","startTime":177.541,"endTime":182.064,"body":"I started getting low-grade"},{"speaker":"[Bryan Boorstein]","startTime":177.541,"endTime":182.064,"body":"headaches and this is not like I don't get"},{"speaker":"[Bryan Boorstein]","startTime":182.104,"endTime":185.306,"body":"headaches. I don't get headaches."},{"speaker":"[Bryan Boorstein]","startTime":182.104,"endTime":185.306,"body":"I don't get stomach aches. For whatever reason,"},{"speaker":"[Bryan Boorstein]","startTime":185.346,"endTime":190.529,"body":"I just have like a metal"},{"speaker":"[Bryan Boorstein]","startTime":185.346,"endTime":190.529,"body":"head and a solid stomach and these things just"},{"speaker":"[Bryan Boorstein]","startTime":190.57,"endTime":195.313,"body":"don't usually bother me."},{"speaker":"[Bryan Boorstein]","startTime":190.57,"endTime":195.313,"body":"But these headaches persisted for eight or"},{"speaker":"[Bryan Boorstein]","startTime":195.353,"endTime":198.435,"body":"nine days and to the point"},{"speaker":"[Bryan Boorstein]","startTime":195.353,"endTime":198.435,"body":"that I started wondering if there was like"},{"speaker":"[Bryan Boorstein]","startTime":198.475,"endTime":203.158,"body":"something wrong with me and"},{"speaker":"[Bryan Boorstein]","startTime":198.475,"endTime":203.158,"body":"I would like headache. I'd deal with it all"},{"speaker":"[Bryan Boorstein]","startTime":203.178,"endTime":206.8,"body":"day long until it just got"},{"speaker":"[Bryan Boorstein]","startTime":203.178,"endTime":206.8,"body":"worse and then finally I'd take some ibuprofen"},{"speaker":"[Bryan Boorstein]","startTime":206.84,"endTime":210.263,"body":"at like 4 p.m. so that I"},{"speaker":"[Bryan Boorstein]","startTime":206.84,"endTime":210.263,"body":"could kind of wind down and go to sleep at"},{"speaker":"[Bryan Boorstein]","startTime":210.323,"endTime":214.125,"body":"night and then I'd wake up"},{"speaker":"[Bryan Boorstein]","startTime":210.323,"endTime":214.125,"body":"again with another headache. And I couldn't"},{"speaker":"[Bryan Boorstein]","startTime":214.145,"endTime":218.048,"body":"really figure it out. I didn't"},{"speaker":"[Bryan Boorstein]","startTime":214.145,"endTime":218.048,"body":"know what it was. I had a couple underlying"},{"speaker":"[Bryan Boorstein]","startTime":218.068,"endTime":223.552,"body":"assumptions but luckily as"},{"speaker":"[Bryan Boorstein]","startTime":218.068,"endTime":223.552,"body":"of yesterday it seems like it's turned. Yesterday"},{"speaker":"[Bryan Boorstein]","startTime":223.572,"endTime":227.434,"body":"it was like actually two"},{"speaker":"[Bryan Boorstein]","startTime":223.572,"endTime":227.434,"body":"days ago it turned. I think it was about 50%"},{"speaker":"[Bryan Boorstein]","startTime":231.237,"endTime":236.38,"body":"and then this morning I woke"},{"speaker":"[Bryan Boorstein]","startTime":231.237,"endTime":236.38,"body":"up without a headache. So I don't know if anyone"},{"speaker":"[Bryan Boorstein]","startTime":236.4,"endTime":240.063,"body":"has experiences with weird"},{"speaker":"[Bryan Boorstein]","startTime":236.4,"endTime":240.063,"body":"low-grade headaches that just persist for over"},{"speaker":"[Bryan Boorstein]","startTime":240.103,"endTime":243.185,"body":"a week I'd be curious you"},{"speaker":"[Bryan Boorstein]","startTime":240.103,"endTime":243.185,"body":"know what potentially was the cause of that"},{"speaker":"[Bryan Boorstein]","startTime":243.205,"endTime":246.627,"body":"in case you know it comes"},{"speaker":"[Bryan Boorstein]","startTime":243.205,"endTime":246.627,"body":"back but mostly I'm just really thankful right"},{"speaker":"[Bryan Boorstein]","startTime":246.667,"endTime":252.911,"body":"now that that it seems to"},{"speaker":"[Bryan Boorstein]","startTime":246.667,"endTime":252.911,"body":"be on the tail end of this thing. Moving on"},{"speaker":"[Bryan Boorstein]","startTime":253.091,"endTime":257.594,"body":"my my body weight has been"},{"speaker":"[Bryan Boorstein]","startTime":253.091,"endTime":257.594,"body":"a point of interest between Aaron and I because"},{"speaker":"[Bryan Boorstein]","startTime":257.894,"endTime":264.299,"body":"as we talked about Decided"},{"speaker":"[Bryan Boorstein]","startTime":257.894,"endTime":264.299,"body":"not to track food and not weigh myself a single"},{"speaker":"[Bryan Boorstein]","startTime":264.339,"endTime":269.16200000000003,"body":"time for the six weeks that"},{"speaker":"[Bryan Boorstein]","startTime":264.339,"endTime":269.16200000000003,"body":"I was out of town I left for San Diego at 194.8"},{"speaker":"[Bryan Boorstein]","startTime":270.823,"endTime":275.606,"body":"that was my last weigh-in"},{"speaker":"[Bryan Boorstein]","startTime":270.823,"endTime":275.606,"body":"and then I returned from San Diego and my body"},{"speaker":"[Bryan Boorstein]","startTime":275.626,"endTime":280.78999999999996,"body":"weight was 195.0 the day"},{"speaker":"[Bryan Boorstein]","startTime":275.626,"endTime":280.78999999999996,"body":"that I returned the next day it dropped to"},{"speaker":"[Bryan Boorstein]","startTime":280.81,"endTime":285.673,"body":"193.2 So I'm thinking that"},{"speaker":"[Bryan Boorstein]","startTime":280.81,"endTime":285.673,"body":"there must have been kind of just holding on"},{"speaker":"[Bryan Boorstein]","startTime":285.693,"endTime":289.035,"body":"to some water from like a"},{"speaker":"[Bryan Boorstein]","startTime":285.693,"endTime":289.035,"body":"four-day road trip and just kind of the distress"},{"speaker":"[Bryan Boorstein]","startTime":289.055,"endTime":293.618,"body":"of being on the road and"},{"speaker":"[Bryan Boorstein]","startTime":289.055,"endTime":293.618,"body":"in my bed and you know, meals eating out and"},{"speaker":"[Bryan Boorstein]","startTime":293.658,"endTime":297.941,"body":"all that stuff. But body"},{"speaker":"[Bryan Boorstein]","startTime":293.658,"endTime":297.941,"body":"weight's exactly where I want it to be right"},{"speaker":"[Bryan Boorstein]","startTime":298.001,"endTime":304.926,"body":"now in the like 193, 194"},{"speaker":"[Bryan Boorstein]","startTime":298.001,"endTime":304.926,"body":"range because I have my DEXA coming up on Thursday"},{"speaker":"[Bryan Boorstein]","startTime":304.946,"endTime":307.788,"body":"which is gonna be two days"},{"speaker":"[Bryan Boorstein]","startTime":304.946,"endTime":307.788,"body":"from now. It will have already happened when"},{"speaker":"[Bryan Boorstein]","startTime":307.808,"endTime":312.911,"body":"this podcast released, when"},{"speaker":"[Bryan Boorstein]","startTime":307.808,"endTime":312.911,"body":"this podcast releases. And the reason I'm doing"},{"speaker":"[Bryan Boorstein]","startTime":312.931,"endTime":318.395,"body":"the DEXA is twofold. One"},{"speaker":"[Bryan Boorstein]","startTime":312.931,"endTime":318.395,"body":"is to see whether my one arm training experiment"},{"speaker":"[Bryan Boorstein]","startTime":321.117,"endTime":325.059,"body":"my right arm after training"},{"speaker":"[Bryan Boorstein]","startTime":321.117,"endTime":325.059,"body":"only my left arm for six months. So that's"},{"speaker":"[Bryan Boorstein]","startTime":325.079,"endTime":328.962,"body":"kind of purpose number one"},{"speaker":"[Bryan Boorstein]","startTime":325.079,"endTime":328.962,"body":"of the DEXA. And purpose number two is that"},{"speaker":"[Bryan Boorstein]","startTime":329.022,"endTime":333.765,"body":"right around the same time"},{"speaker":"[Bryan Boorstein]","startTime":329.022,"endTime":333.765,"body":"I started doing this one-arm training experiment"},{"speaker":"[Bryan Boorstein]","startTime":333.905,"endTime":339.729,"body":"I also started ramping up"},{"speaker":"[Bryan Boorstein]","startTime":333.905,"endTime":339.729,"body":"all my cardio. And I am just dying to know"},{"speaker":"[Bryan Boorstein]","startTime":340.109,"endTime":345.413,"body":"if with my body weight consistent"},{"speaker":"[Bryan Boorstein]","startTime":340.109,"endTime":345.413,"body":"still in that 193-194 range where it was when"},{"speaker":"[Bryan Boorstein]","startTime":345.473,"endTime":345.833,"body":"I did the"},{"speaker":"[Bryan Boorstein]","startTime":351.117,"endTime":357.421,"body":"five hours of true cardio"},{"speaker":"[Bryan Boorstein]","startTime":351.117,"endTime":357.421,"body":"a week. If that has had any kind of mitigating"},{"speaker":"[Bryan Boorstein]","startTime":357.581,"endTime":361.564,"body":"impact on the amount of muscle"},{"speaker":"[Bryan Boorstein]","startTime":357.581,"endTime":361.564,"body":"I have, and this is one of the things I was"},{"speaker":"[Bryan Boorstein]","startTime":361.604,"endTime":365.366,"body":"going to talk to Brandon"},{"speaker":"[Bryan Boorstein]","startTime":361.604,"endTime":365.366,"body":"about on the show, so we'll table this, but"},{"speaker":"[Bryan Boorstein]","startTime":365.446,"endTime":368.668,"body":"I do have a question about"},{"speaker":"[Bryan Boorstein]","startTime":365.446,"endTime":368.668,"body":"this as well that hopefully I remember to bring"},{"speaker":"[Bryan Boorstein]","startTime":368.768,"endTime":373.531,"body":"up. So that's coming up and"},{"speaker":"[Bryan Boorstein]","startTime":368.768,"endTime":373.531,"body":"then obviously the end of the one-arm training"},{"speaker":"[Bryan Boorstein]","startTime":373.592,"endTime":378.455,"body":"experiment where I will be"},{"speaker":"[Bryan Boorstein]","startTime":373.592,"endTime":378.455,"body":"doing measurements, the DEXA scan, as well"},{"speaker":"[Bryan Boorstein]","startTime":378.495,"endTime":384.119,"body":"as some strength testing"},{"speaker":"[Bryan Boorstein]","startTime":378.495,"endTime":384.119,"body":"left arm to right And then my final update"},{"speaker":"[Bryan Boorstein]","startTime":384.379,"endTime":389.622,"body":"is that it feels really really"},{"speaker":"[Bryan Boorstein]","startTime":384.379,"endTime":389.622,"body":"good to be back in my home gym. There was really"},{"speaker":"[Bryan Boorstein]","startTime":389.802,"endTime":394.045,"body":"one machine that I missed"},{"speaker":"[Bryan Boorstein]","startTime":389.802,"endTime":394.045,"body":"from the commercial gym. The leg curl, seated"},{"speaker":"[Bryan Boorstein]","startTime":394.085,"endTime":399.049,"body":"leg curl was phenomenal,"},{"speaker":"[Bryan Boorstein]","startTime":394.085,"endTime":399.049,"body":"but my home leg curl is almost as good and"},{"speaker":"[Bryan Boorstein]","startTime":399.149,"endTime":404.272,"body":"all the other machines that"},{"speaker":"[Bryan Boorstein]","startTime":399.149,"endTime":404.272,"body":"I have there are better in my opinion. So training"},{"speaker":"[Bryan Boorstein]","startTime":404.292,"endTime":408.315,"body":"has been great the last few"},{"speaker":"[Bryan Boorstein]","startTime":404.292,"endTime":408.315,"body":"days being home. And then yesterday I had the"},{"speaker":"[Bryan Boorstein]","startTime":408.355,"endTime":413.638,"body":"privilege and honor of being"},{"speaker":"[Bryan Boorstein]","startTime":408.355,"endTime":413.638,"body":"invited up to N1. to train with Cass and learn"},{"speaker":"[Bryan Boorstein]","startTime":413.698,"endTime":418.001,"body":"some of the new stuff that"},{"speaker":"[Bryan Boorstein]","startTime":413.698,"endTime":418.001,"body":"they've been working on on the pullarounds"},{"speaker":"[Bryan Boorstein]","startTime":418.501,"endTime":424.626,"body":"and kind of the the shifting"},{"speaker":"[Bryan Boorstein]","startTime":418.501,"endTime":424.626,"body":"of the positions of the arm. So very very subtle"},{"speaker":"[Bryan Boorstein]","startTime":424.646,"endTime":428.228,"body":"changes in some ways and"},{"speaker":"[Bryan Boorstein]","startTime":424.646,"endTime":428.228,"body":"and a little bit more dramatic I think when"},{"speaker":"[Bryan Boorstein]","startTime":428.268,"endTime":432.891,"body":"it comes to the iliac region"},{"speaker":"[Bryan Boorstein]","startTime":428.268,"endTime":432.891,"body":"where they're kind of going up into scapular"},{"speaker":"[Bryan Boorstein]","startTime":432.951,"endTime":438.675,"body":"elevation and reaching across"},{"speaker":"[Bryan Boorstein]","startTime":432.951,"endTime":438.675,"body":"a little bit more. So I know he's planning"},{"speaker":"[Bryan Boorstein]","startTime":441.177,"endTime":446.56,"body":"upcoming weeks. He recorded"},{"speaker":"[Bryan Boorstein]","startTime":441.177,"endTime":446.56,"body":"maybe 20 minutes of kind of teaching when I"},{"speaker":"[Bryan Boorstein]","startTime":446.58,"endTime":451.584,"body":"was there, kind of explaining"},{"speaker":"[Bryan Boorstein]","startTime":446.58,"endTime":451.584,"body":"to me all about the different regions and the"},{"speaker":"[Bryan Boorstein]","startTime":451.624,"endTime":455.886,"body":"new information that they"},{"speaker":"[Bryan Boorstein]","startTime":451.624,"endTime":455.886,"body":"have on it. And so I'm really excited to share"},{"speaker":"[Bryan Boorstein]","startTime":455.926,"endTime":459.069,"body":"all that but I don't want"},{"speaker":"[Bryan Boorstein]","startTime":455.926,"endTime":459.069,"body":"to jump the gun and do it before CAS has a"},{"speaker":"[Bryan Boorstein]","startTime":459.129,"endTime":463.071,"body":"chance to drop all that for"},{"speaker":"[Bryan Boorstein]","startTime":459.129,"endTime":463.071,"body":"everybody. I want to make sure that you know"},{"speaker":"[Bryan Boorstein]","startTime":463.171,"endTime":466.413,"body":"the proper information is"},{"speaker":"[Bryan Boorstein]","startTime":463.171,"endTime":466.413,"body":"out there before my interpretation of it is"},{"speaker":"[Bryan Boorstein]","startTime":466.493,"endTime":473.565,"body":"out there. So I'm just gonna"},{"speaker":"[Bryan Boorstein]","startTime":466.493,"endTime":473.565,"body":"leave it cool work out there yesterday and"},{"speaker":"[Bryan Boorstein]","startTime":473.926,"endTime":476.575,"body":"we can pass it on to Brandon"},{"speaker":"[Bryan Boorstein]","startTime":473.926,"endTime":476.575,"body":"for updates from here."},{"speaker":"[Brandon DaCruz]","startTime":478.91,"endTime":481.471,"body":"All right, guys. Well, first"},{"speaker":"[Brandon DaCruz]","startTime":478.91,"endTime":481.471,"body":"and foremost, I wanna thank you guys for having"},{"speaker":"[Brandon DaCruz]","startTime":481.491,"endTime":484.553,"body":"me back on. It has always"},{"speaker":"[Brandon DaCruz]","startTime":481.491,"endTime":484.553,"body":"been a pleasure talking with you guys, being"},{"speaker":"[Brandon DaCruz]","startTime":484.573,"endTime":489.116,"body":"on podcasts, and just going"},{"speaker":"[Brandon DaCruz]","startTime":484.573,"endTime":489.116,"body":"back and forth on a lot of like-minded topics."},{"speaker":"[Brandon DaCruz]","startTime":489.156,"endTime":491.878,"body":"And I think that a lot of"},{"speaker":"[Brandon DaCruz]","startTime":489.156,"endTime":491.878,"body":"the things that we've spoken about over the"},{"speaker":"[Brandon DaCruz]","startTime":491.898,"endTime":495.34,"body":"years, we have a common interest"},{"speaker":"[Brandon DaCruz]","startTime":491.898,"endTime":495.34,"body":"in, and it's really good that right now, for"},{"speaker":"[Brandon DaCruz]","startTime":495.361,"endTime":497.982,"body":"the audience to know, we're"},{"speaker":"[Brandon DaCruz]","startTime":495.361,"endTime":497.982,"body":"on three different time zones, and we're able"},{"speaker":"[Brandon DaCruz]","startTime":498.002,"endTime":501.244,"body":"to connect, and this is the"},{"speaker":"[Brandon DaCruz]","startTime":498.002,"endTime":501.244,"body":"beauty of the internet, the podcast space,"},{"speaker":"[Brandon DaCruz]","startTime":501.264,"endTime":504.967,"body":"and especially, I'm real big"},{"speaker":"[Brandon DaCruz]","startTime":501.264,"endTime":504.967,"body":"into deep intellectual conversations, and I"},{"speaker":"[Brandon DaCruz]","startTime":505.007,"endTime":510.15,"body":"know you guys are too. We"},{"speaker":"[Brandon DaCruz]","startTime":505.007,"endTime":510.15,"body":"like this long-form content. opportunity to"},{"speaker":"[Brandon DaCruz]","startTime":510.19,"endTime":512.7919999999999,"body":"be drawn to each other and"},{"speaker":"[Brandon DaCruz]","startTime":510.19,"endTime":512.7919999999999,"body":"be able to engage with each other. So first"},{"speaker":"[Brandon DaCruz]","startTime":512.812,"endTime":515.994,"body":"and foremost, thanks for having"},{"speaker":"[Brandon DaCruz]","startTime":512.812,"endTime":515.994,"body":"me on. But in terms of my last week, it's been"},{"speaker":"[Brandon DaCruz]","startTime":516.014,"endTime":520.537,"body":"good. I spent pretty much"},{"speaker":"[Brandon DaCruz]","startTime":516.014,"endTime":520.537,"body":"the last week deloading as I got in like six"},{"speaker":"[Brandon DaCruz]","startTime":520.597,"endTime":524.6800000000001,"body":"months or six weeks rather"},{"speaker":"[Brandon DaCruz]","startTime":520.597,"endTime":524.6800000000001,"body":"into my mesocycle and I started noticing like"},{"speaker":"[Brandon DaCruz]","startTime":524.7,"endTime":528.342,"body":"my sleep was disrupted. My"},{"speaker":"[Brandon DaCruz]","startTime":524.7,"endTime":528.342,"body":"resting heart rate was increasing and climbing"},{"speaker":"[Brandon DaCruz]","startTime":528.443,"endTime":532.185,"body":"and my body was just starting"},{"speaker":"[Brandon DaCruz]","startTime":528.443,"endTime":532.185,"body":"to feel worn down and these are for me, my"},{"speaker":"[Brandon DaCruz]","startTime":532.225,"endTime":534.9870000000001,"body":"classic signs that I need"},{"speaker":"[Brandon DaCruz]","startTime":532.225,"endTime":534.9870000000001,"body":"to deload. It's never like, I'm going to be"},{"speaker":"[Brandon DaCruz]","startTime":535.0070000000001,"endTime":537.168,"body":"honest with you guys, I've"},{"speaker":"[Brandon DaCruz]","startTime":535.0070000000001,"endTime":537.168,"body":"been training a long time as have you guys."},{"speaker":"[Brandon DaCruz]","startTime":541.231,"endTime":544.653,"body":"It's either psychological"},{"speaker":"[Brandon DaCruz]","startTime":541.231,"endTime":544.653,"body":"or usually it's like these physiological indicators"},{"speaker":"[Brandon DaCruz]","startTime":544.673,"endTime":548.076,"body":"that a lot of people don't"},{"speaker":"[Brandon DaCruz]","startTime":544.673,"endTime":548.076,"body":"track. So I'm seeing some of my autonomic markers."},{"speaker":"[Brandon DaCruz]","startTime":548.156,"endTime":552.999,"body":"I'm seeing that I'm more in"},{"speaker":"[Brandon DaCruz]","startTime":548.156,"endTime":552.999,"body":"this shifted sympathetic state. And so I just"},{"speaker":"[Brandon DaCruz]","startTime":553.019,"endTime":557.162,"body":"wrapped it up Sunday. I restarted"},{"speaker":"[Brandon DaCruz]","startTime":553.019,"endTime":557.162,"body":"on MesoCycle yesterday. And then besides that,"},{"speaker":"[Brandon DaCruz]","startTime":557.182,"endTime":560.284,"body":"just been focusing on client"},{"speaker":"[Brandon DaCruz]","startTime":557.182,"endTime":560.284,"body":"work. One of the major things, I don't know"},{"speaker":"[Brandon DaCruz]","startTime":560.304,"endTime":563.466,"body":"if we've discussed this, but"},{"speaker":"[Brandon DaCruz]","startTime":560.304,"endTime":563.466,"body":"especially since last time we were on a podcast"},{"speaker":"[Brandon DaCruz]","startTime":563.486,"endTime":566.228,"body":"together a few years ago,"},{"speaker":"[Brandon DaCruz]","startTime":563.486,"endTime":566.228,"body":"I had left the corporate world. So, you know,"},{"speaker":"[Brandon DaCruz]","startTime":566.248,"endTime":571.251,"body":"I spent 14 years in the supplement"},{"speaker":"[Brandon DaCruz]","startTime":566.248,"endTime":571.251,"body":"industry. full time in conjunction with nutrition"},{"speaker":"[Brandon DaCruz]","startTime":571.291,"endTime":574.693,"body":"coaching and I've went full"},{"speaker":"[Brandon DaCruz]","startTime":571.291,"endTime":574.693,"body":"time as of this past summer. So, you know,"},{"speaker":"[Brandon DaCruz]","startTime":574.733,"endTime":577.475,"body":"really just my whole focus"},{"speaker":"[Brandon DaCruz]","startTime":574.733,"endTime":577.475,"body":"and especially when I get a deload week, I"},{"speaker":"[Brandon DaCruz]","startTime":577.495,"endTime":579.637,"body":"don't know about you guys,"},{"speaker":"[Brandon DaCruz]","startTime":577.495,"endTime":579.637,"body":"but a lot of times people are looking at a"},{"speaker":"[Brandon DaCruz]","startTime":579.677,"endTime":584.02,"body":"deload as like, hey, I'm gonna"},{"speaker":"[Brandon DaCruz]","startTime":579.677,"endTime":584.02,"body":"really relax and I am from a body perspective."},{"speaker":"[Brandon DaCruz]","startTime":584.04,"endTime":587.462,"body":"But anytime that I'm taking"},{"speaker":"[Brandon DaCruz]","startTime":584.04,"endTime":587.462,"body":"a little bit, a step back from training, I'm"},{"speaker":"[Brandon DaCruz]","startTime":587.562,"endTime":590.324,"body":"always ramping up my workload."},{"speaker":"[Brandon DaCruz]","startTime":587.562,"endTime":590.324,"body":"So the last week was pretty much just, you"},{"speaker":"[Brandon DaCruz]","startTime":590.344,"endTime":594.527,"body":"know, really focusing on onboarding"},{"speaker":"[Brandon DaCruz]","startTime":590.344,"endTime":594.527,"body":"new clients, you know, cause I'd recently reopened"},{"speaker":"[Brandon DaCruz]","startTime":594.547,"endTime":599.591,"body":"my coaching roster. So I just"},{"speaker":"[Brandon DaCruz]","startTime":594.547,"endTime":599.591,"body":"spend my week kind of focused on that consultations"},{"speaker":"[Brandon DaCruz]","startTime":599.632,"endTime":603.02,"body":"as well as just really getting"},{"speaker":"[Brandon DaCruz]","startTime":599.632,"endTime":603.02,"body":"into the depths of training programming. But"},{"speaker":"[Brandon DaCruz]","startTime":603.061,"endTime":606.008,"body":"besides that, I'll keep it"},{"speaker":"[Brandon DaCruz]","startTime":603.061,"endTime":606.008,"body":"short. I'm looking forward to this conversation."},{"speaker":"[Aaron Straker]","startTime":608.84,"endTime":612.262,"body":"Before, man, I feel like there's"},{"speaker":"[Aaron Straker]","startTime":608.84,"endTime":612.262,"body":"so much I want to talk to Brandon about."},{"speaker":"[Brandon DaCruz]","startTime":612.671,"endTime":612.842,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":612.702,"endTime":616.545,"body":"I want to at least briefly"},{"speaker":"[Aaron Straker]","startTime":612.702,"endTime":616.545,"body":"cover the transition into coaching full time."},{"speaker":"[Aaron Straker]","startTime":616.905,"endTime":620.487,"body":"Cause it's something that I'll"},{"speaker":"[Aaron Straker]","startTime":616.905,"endTime":620.487,"body":"be, you know, super transparent just from a"},{"speaker":"[Aaron Straker]","startTime":620.547,"endTime":626.151,"body":"purely my own personal, um,"},{"speaker":"[Aaron Straker]","startTime":620.547,"endTime":626.151,"body":"curiosity. I had wondered why you had held"},{"speaker":"[Aaron Straker]","startTime":626.251,"endTime":629.613,"body":"on for so long because of like"},{"speaker":"[Aaron Straker]","startTime":626.251,"endTime":629.613,"body":"your capabilities as a coach and I know that"},{"speaker":"[Aaron Straker]","startTime":629.653,"endTime":633.176,"body":"you're, you were more than"},{"speaker":"[Aaron Straker]","startTime":629.653,"endTime":633.176,"body":"capable of, you know, running a full-time roster"},{"speaker":"[Aaron Straker]","startTime":633.196,"endTime":635.537,"body":"sort of thing. So I'd love"},{"speaker":"[Aaron Straker]","startTime":633.196,"endTime":635.537,"body":"to dig into that a little bit. If"},{"speaker":"[Brandon DaCruz]","startTime":635.512,"endTime":635.863,"body":"Absolutely."},{"speaker":"[Aaron Straker]","startTime":635.557,"endTime":640.801,"body":"we can. Um, I will keep my"},{"speaker":"[Aaron Straker]","startTime":635.557,"endTime":640.801,"body":"updates very, very brief. one. It's been like"},{"speaker":"[Aaron Straker]","startTime":640.861,"endTime":647.365,"body":"Brian mentioned two weeks since"},{"speaker":"[Aaron Straker]","startTime":640.861,"endTime":647.365,"body":"we got together. I in I guess two weeks ago"},{"speaker":"[Aaron Straker]","startTime":647.786,"endTime":652.909,"body":"just about wrapped up the first"},{"speaker":"[Aaron Straker]","startTime":647.786,"endTime":652.909,"body":"cohort of my online coaching upgrade project"},{"speaker":"[Aaron Straker]","startTime":653.249,"endTime":659.253,"body":"that I'm in with Jackson Piaz"},{"speaker":"[Aaron Straker]","startTime":653.249,"endTime":659.253,"body":"and it was really really cool. We opted to"},{"speaker":"[Aaron Straker]","startTime":659.293,"endTime":663.836,"body":"have kind of the end of the"},{"speaker":"[Aaron Straker]","startTime":659.293,"endTime":663.836,"body":"course is like a two-hour call with Jackson"},{"speaker":"[Aaron Straker]","startTime":663.856,"endTime":669.68,"body":"and myself and we opted to"},{"speaker":"[Aaron Straker]","startTime":663.856,"endTime":669.68,"body":"kind of set it up as like a production and"},{"speaker":"[Aaron Straker]","startTime":669.94,"endTime":673.483,"body":"I was super, super nervous"},{"speaker":"[Aaron Straker]","startTime":669.94,"endTime":673.483,"body":"about it and everything went really, really"},{"speaker":"[Aaron Straker]","startTime":673.923,"endTime":678.726,"body":"well. Amazing questions. We"},{"speaker":"[Aaron Straker]","startTime":673.923,"endTime":678.726,"body":"ended up going over by damn near 40 minutes"},{"speaker":"[Aaron Straker]","startTime":678.746,"endTime":682.769,"body":"because there was just so many"},{"speaker":"[Aaron Straker]","startTime":678.746,"endTime":682.769,"body":"good questions. And more so than that was just"},{"speaker":"[Aaron Straker]","startTime":682.789,"endTime":686.431,"body":"like, whenever you're starting"},{"speaker":"[Aaron Straker]","startTime":682.789,"endTime":686.431,"body":"a new business or whatever, there's always"},{"speaker":"[Aaron Straker]","startTime":686.471,"endTime":690.974,"body":"that like, well the first thing"},{"speaker":"[Aaron Straker]","startTime":686.471,"endTime":690.974,"body":"is like, what if no one buys it, right? That's"},{"speaker":"[Aaron Straker]","startTime":691.014,"endTime":693.696,"body":"always the first thing. Did"},{"speaker":"[Aaron Straker]","startTime":691.014,"endTime":693.696,"body":"I just spend all this time for nothing? The"},{"speaker":"[Aaron Straker]","startTime":693.756,"endTime":698.399,"body":"second one is then immediately"},{"speaker":"[Aaron Straker]","startTime":693.756,"endTime":698.399,"body":"when we did sell it, we sold out in 30 hours."},{"speaker":"[Aaron Straker]","startTime":698.94,"endTime":703.463,"body":"and I was like, holy fuck,"},{"speaker":"[Aaron Straker]","startTime":698.94,"endTime":703.463,"body":"I hope it's good enough, right? And everyone"},{"speaker":"[Aaron Straker]","startTime":703.523,"endTime":706.905,"body":"was super, super stoked and"},{"speaker":"[Aaron Straker]","startTime":703.523,"endTime":706.905,"body":"appreciative on it. So that was like a big"},{"speaker":"[Aaron Straker]","startTime":707.045,"endTime":712.829,"body":"relief on myself. I'm definitely"},{"speaker":"[Aaron Straker]","startTime":707.045,"endTime":712.829,"body":"like a, am I ever gonna be good enough sort"},{"speaker":"[Aaron Straker]","startTime":712.869,"endTime":717.172,"body":"of persona? So that was like"},{"speaker":"[Aaron Straker]","startTime":712.869,"endTime":717.172,"body":"a very nice relief of like, we hit the mark."},{"speaker":"[Aaron Straker]","startTime":717.272,"endTime":721.214,"body":"This is super, super valuable."},{"speaker":"[Aaron Straker]","startTime":717.272,"endTime":721.214,"body":"Everyone was very, very happy about it. So"},{"speaker":"[Aaron Straker]","startTime":721.895,"endTime":729.401,"body":"I'm super, super pumped about"},{"speaker":"[Aaron Straker]","startTime":721.895,"endTime":729.401,"body":"that. And then the second class, very very"},{"speaker":"[Aaron Straker]","startTime":729.462,"endTime":732.572,"body":"soon. So probably by the time"},{"speaker":"[Aaron Straker]","startTime":729.462,"endTime":732.572,"body":"this episode is out there will be details out"},{"speaker":"[Aaron Straker]","startTime":732.732,"endTime":733.755,"body":"about it. But that's"},{"speaker":"[Bryan Boorstein]","startTime":733.597,"endTime":733.798,"body":"Very"},{"speaker":"[Aaron Straker]","startTime":733.795,"endTime":733.916,"body":"it"},{"speaker":"[Bryan Boorstein]","startTime":733.818,"endTime":734.059,"body":"cool."},{"speaker":"[Aaron Straker]","startTime":734.036,"endTime":734.257,"body":"for me."},{"speaker":"[Bryan Boorstein]","startTime":734.681,"endTime":736.79,"body":"That's awesome, dude. Yeah,"},{"speaker":"[Bryan Boorstein]","startTime":734.681,"endTime":736.79,"body":"it looked very professional"},{"speaker":"[Brandon DaCruz]","startTime":736.313,"endTime":736.376,"body":"you"},{"speaker":"[Bryan Boorstein]","startTime":736.81,"endTime":738.135,"body":"when I saw this setup and"},{"speaker":"[Bryan Boorstein]","startTime":736.81,"endTime":738.135,"body":"everything."},{"speaker":"[Aaron Straker]","startTime":739.06,"endTime":744.923,"body":"Yeah, that was cool. Okay,"},{"speaker":"[Aaron Straker]","startTime":739.06,"endTime":744.923,"body":"so moving on quickly, here's what I think we"},{"speaker":"[Aaron Straker]","startTime":744.943,"endTime":747.625,"body":"should do. Let's cover the"},{"speaker":"[Aaron Straker]","startTime":744.943,"endTime":747.625,"body":"few remaining questions that were left over"},{"speaker":"[Aaron Straker]","startTime":747.665,"endTime":752.509,"body":"from last week. We'll dive"},{"speaker":"[Aaron Straker]","startTime":747.665,"endTime":752.509,"body":"into Brandon transitioning into the online"},{"speaker":"[Aaron Straker]","startTime":752.549,"endTime":755.551,"body":"space full time, and then dive"},{"speaker":"[Aaron Straker]","startTime":752.549,"endTime":755.551,"body":"into the topic. You guys good with that?"},{"speaker":"[Bryan Boorstein]","startTime":755.8,"endTime":756.031,"body":"Yeah."},{"speaker":"[Brandon DaCruz]","startTime":756.112,"endTime":756.546,"body":"Sounds good."},{"speaker":"[Aaron Straker]","startTime":757.512,"endTime":763.816,"body":"Perfect. So the first question"},{"speaker":"[Aaron Straker]","startTime":757.512,"endTime":763.816,"body":"we have is the true effect of alcohol on your"},{"speaker":"[Aaron Straker]","startTime":763.876,"endTime":769.655,"body":"gains. Who wants to take it"},{"speaker":"[Aaron Straker]","startTime":763.876,"endTime":769.655,"body":"first? guest, please."},{"speaker":"[Brandon DaCruz]","startTime":769.51,"endTime":772.532,"body":"If you guys don't mind, this"},{"speaker":"[Brandon DaCruz]","startTime":769.51,"endTime":772.532,"body":"is something that, you know, honestly, I think"},{"speaker":"[Brandon DaCruz]","startTime":772.572,"endTime":775.894,"body":"this is a great topic first"},{"speaker":"[Brandon DaCruz]","startTime":772.572,"endTime":775.894,"body":"and foremost because this is something within"},{"speaker":"[Brandon DaCruz]","startTime":775.954,"endTime":779.577,"body":"our industry that has been"},{"speaker":"[Brandon DaCruz]","startTime":775.954,"endTime":779.577,"body":"minimized especially with evidence-based industry"},{"speaker":"[Brandon DaCruz]","startTime":779.677,"endTime":783.78,"body":"because a lot of times, these"},{"speaker":"[Brandon DaCruz]","startTime":779.677,"endTime":783.78,"body":"topics come back to energy balance. So, a lot"},{"speaker":"[Brandon DaCruz]","startTime":783.8,"endTime":786.681,"body":"of times, we'll hear people"},{"speaker":"[Brandon DaCruz]","startTime":783.8,"endTime":786.681,"body":"or we'll even see coaches that will promote"},{"speaker":"[Brandon DaCruz]","startTime":786.701,"endTime":789.964,"body":"the idea that as long as the"},{"speaker":"[Brandon DaCruz]","startTime":786.701,"endTime":789.964,"body":"calories and alcohol are tracked, then you're"},{"speaker":"[Brandon DaCruz]","startTime":789.984,"endTime":793.766,"body":"fine. And from an energy balance"},{"speaker":"[Brandon DaCruz]","startTime":789.984,"endTime":793.766,"body":"perspective, that is true, but I think it really"},{"speaker":"[Brandon DaCruz]","startTime":793.786,"endTime":797.088,"body":"when it comes to consuming"},{"speaker":"[Brandon DaCruz]","startTime":793.786,"endTime":797.088,"body":"alcohol, there are so much more to be taken"},{"speaker":"[Brandon DaCruz]","startTime":797.108,"endTime":800.731,"body":"into consideration than just"},{"speaker":"[Brandon DaCruz]","startTime":797.108,"endTime":800.731,"body":"the energy density of this liquid calorie that"},{"speaker":"[Brandon DaCruz]","startTime":800.771,"endTime":804.193,"body":"you're consuming. And if you"},{"speaker":"[Brandon DaCruz]","startTime":800.771,"endTime":804.193,"body":"look at like the whole body of the literature"},{"speaker":"[Brandon DaCruz]","startTime":805.214,"endTime":808.116,"body":"on alcohol consumption, this"},{"speaker":"[Brandon DaCruz]","startTime":805.214,"endTime":808.116,"body":"is stuff that I've personally done deep dives"},{"speaker":"[Brandon DaCruz]","startTime":808.156,"endTime":811.918,"body":"into because I do have clients"},{"speaker":"[Brandon DaCruz]","startTime":808.156,"endTime":811.918,"body":"that want to drink, but they also they're trying"},{"speaker":"[Brandon DaCruz]","startTime":811.938,"endTime":815.601,"body":"to blend that that model between"},{"speaker":"[Brandon DaCruz]","startTime":811.938,"endTime":815.601,"body":"what's optimal for their their gains or for"},{"speaker":"[Brandon DaCruz]","startTime":815.621,"endTime":819.023,"body":"their goals and then what's"},{"speaker":"[Brandon DaCruz]","startTime":815.621,"endTime":819.023,"body":"practical and what's applicable for their lifestyle."},{"speaker":"[Brandon DaCruz]","startTime":819.483,"endTime":822.065,"body":"And so when we really look"},{"speaker":"[Brandon DaCruz]","startTime":819.483,"endTime":822.065,"body":"at the literature there's really not all that"},{"speaker":"[Brandon DaCruz]","startTime":822.085,"endTime":825.747,"body":"that's good about you know"},{"speaker":"[Brandon DaCruz]","startTime":822.085,"endTime":825.747,"body":"when we're really looking purely at alcohol"},{"speaker":"[Brandon DaCruz]","startTime":825.768,"endTime":832.212,"body":"consumption and protein synthesis,"},{"speaker":"[Brandon DaCruz]","startTime":825.768,"endTime":832.212,"body":"we see reductions in anabolic hormones, especially"},{"speaker":"[Brandon DaCruz]","startTime":832.232,"endTime":836.995,"body":"for men. Actually, men are"},{"speaker":"[Brandon DaCruz]","startTime":832.232,"endTime":836.995,"body":"more susceptible to the hormonal perturbations,"},{"speaker":"[Brandon DaCruz]","startTime":837.035,"endTime":840.557,"body":"the negative downstream hormonal"},{"speaker":"[Brandon DaCruz]","startTime":837.035,"endTime":840.557,"body":"effects of alcohol than females, which is quite"},{"speaker":"[Brandon DaCruz]","startTime":840.617,"endTime":844.74,"body":"interesting. We see increases"},{"speaker":"[Brandon DaCruz]","startTime":840.617,"endTime":844.74,"body":"in catabolic hormones. And then even if we"},{"speaker":"[Brandon DaCruz]","startTime":844.78,"endTime":847.802,"body":"just think about it from a"},{"speaker":"[Brandon DaCruz]","startTime":844.78,"endTime":847.802,"body":"lifestyle perspective, what are these downstream"},{"speaker":"[Brandon DaCruz]","startTime":847.822,"endTime":854.667,"body":"effects besides just the post-absorptive"},{"speaker":"[Brandon DaCruz]","startTime":847.822,"endTime":854.667,"body":"window of consuming alcohol? We see diminished"},{"speaker":"[Brandon DaCruz]","startTime":854.687,"endTime":859.87,"body":"sleep quality. We see reductions"},{"speaker":"[Brandon DaCruz]","startTime":854.687,"endTime":859.87,"body":"in inhibition. It's not just you taking in"},{"speaker":"[Brandon DaCruz]","startTime":859.89,"endTime":863.333,"body":"those calories then. It's"},{"speaker":"[Brandon DaCruz]","startTime":859.89,"endTime":863.333,"body":"like what food choices, what dietary decisions,"},{"speaker":"[Brandon DaCruz]","startTime":863.373,"endTime":867.776,"body":"how does it skew your choices"},{"speaker":"[Brandon DaCruz]","startTime":863.373,"endTime":867.776,"body":"in the hours after that? It also, if we think"},{"speaker":"[Brandon DaCruz]","startTime":867.796,"endTime":870.457,"body":"about it from like, you know,"},{"speaker":"[Brandon DaCruz]","startTime":867.796,"endTime":870.457,"body":"you go out drinking the night before and we"},{"speaker":"[Brandon DaCruz]","startTime":870.477,"endTime":873.119,"body":"were all in college, I was"},{"speaker":"[Brandon DaCruz]","startTime":870.477,"endTime":873.119,"body":"in a fraternity. I know Brian, I've heard you"},{"speaker":"[Brandon DaCruz]","startTime":873.159,"endTime":876.421,"body":"talk about this. Like back"},{"speaker":"[Brandon DaCruz]","startTime":873.159,"endTime":876.421,"body":"in the day, we were able to go out, get hammered"},{"speaker":"[Brandon DaCruz]","startTime":876.741,"endTime":878.783,"body":"and then train the next day."},{"speaker":"[Brandon DaCruz]","startTime":876.741,"endTime":878.783,"body":"And I'll tell you, I've been sober for 10 years"},{"speaker":"[Brandon DaCruz]","startTime":878.823,"endTime":881.525,"body":"at this point. So this has"},{"speaker":"[Brandon DaCruz]","startTime":878.823,"endTime":881.525,"body":"not been something that's been in my life for"},{"speaker":"[Brandon DaCruz]","startTime":881.725,"endTime":884.727,"body":"an extended period of time."},{"speaker":"[Brandon DaCruz]","startTime":881.725,"endTime":884.727,"body":"However, I'll tell you that even though I was"},{"speaker":"[Brandon DaCruz]","startTime":884.847,"endTime":889.47,"body":"able to do that, my training"},{"speaker":"[Brandon DaCruz]","startTime":884.847,"endTime":889.47,"body":"performance were still impacted. lacked recovery,"},{"speaker":"[Brandon DaCruz]","startTime":889.51,"endTime":893.753,"body":"I still felt trashed. And"},{"speaker":"[Brandon DaCruz]","startTime":889.51,"endTime":893.753,"body":"I see that with the clients that I work with"},{"speaker":"[Brandon DaCruz]","startTime":893.873,"endTime":898.136,"body":"on my own. And so we're seeing"},{"speaker":"[Brandon DaCruz]","startTime":893.873,"endTime":898.136,"body":"impacts on recovery. We see that it's inflammatory"},{"speaker":"[Brandon DaCruz]","startTime":898.176,"endTime":903.539,"body":"to the gut. So if anyone's"},{"speaker":"[Brandon DaCruz]","startTime":898.176,"endTime":903.539,"body":"going through a GI health protocol, a digestive"},{"speaker":"[Brandon DaCruz]","startTime":903.579,"endTime":906.982,"body":"reset, something like that,"},{"speaker":"[Brandon DaCruz]","startTime":903.579,"endTime":906.982,"body":"we obviously want to steer away from that."},{"speaker":"[Brandon DaCruz]","startTime":907.002,"endTime":910.084,"body":"And obviously that's away"},{"speaker":"[Brandon DaCruz]","startTime":907.002,"endTime":910.084,"body":"from the muscle gain perspective, but these"},{"speaker":"[Brandon DaCruz]","startTime":910.124,"endTime":913.826,"body":"are all downstream effects"},{"speaker":"[Brandon DaCruz]","startTime":910.124,"endTime":913.826,"body":"on things that will ultimately impact body"},{"speaker":"[Brandon DaCruz]","startTime":913.846,"endTime":917.529,"body":"composition, muscle gain,"},{"speaker":"[Brandon DaCruz]","startTime":913.846,"endTime":917.529,"body":"training performance, and recovery. So really"},{"speaker":"[Brandon DaCruz]","startTime":917.549,"endTime":920.131,"body":"when it comes down to it,"},{"speaker":"[Brandon DaCruz]","startTime":917.549,"endTime":920.131,"body":"I'm not trying to to make this like an, you"},{"speaker":"[Brandon DaCruz]","startTime":920.151,"endTime":923.253,"body":"know, it's all one thing or"},{"speaker":"[Brandon DaCruz]","startTime":920.151,"endTime":923.253,"body":"another. Like you have to avoid alcohol. But"},{"speaker":"[Brandon DaCruz]","startTime":923.293,"endTime":926.715,"body":"what I would say is the choice"},{"speaker":"[Brandon DaCruz]","startTime":923.293,"endTime":926.715,"body":"comes down to the individual. But I think of"},{"speaker":"[Brandon DaCruz]","startTime":926.755,"endTime":931.058,"body":"gaining muscle is your goal."},{"speaker":"[Brandon DaCruz]","startTime":926.755,"endTime":931.058,"body":"That's a primary priority for you. Then if"},{"speaker":"[Brandon DaCruz]","startTime":931.078,"endTime":933.56,"body":"you're going to drink alcohol,"},{"speaker":"[Brandon DaCruz]","startTime":931.078,"endTime":933.56,"body":"just do it in moderation and be aware of the"},{"speaker":"[Brandon DaCruz]","startTime":933.58,"endTime":936.162,"body":"effects it has. Don't like"},{"speaker":"[Brandon DaCruz]","startTime":933.58,"endTime":936.162,"body":"put your head in the sand. We do this with"},{"speaker":"[Brandon DaCruz]","startTime":936.182,"endTime":939.004,"body":"a lot of topics within this"},{"speaker":"[Brandon DaCruz]","startTime":936.182,"endTime":939.004,"body":"industry where we don't want to know about"},{"speaker":"[Brandon DaCruz]","startTime":939.044,"endTime":941.946,"body":"something or we don't want"},{"speaker":"[Brandon DaCruz]","startTime":939.044,"endTime":941.946,"body":"to know the negative impacts that one of our"},{"speaker":"[Brandon DaCruz]","startTime":941.966,"endTime":944.909,"body":"decisions may make on us."},{"speaker":"[Brandon DaCruz]","startTime":941.966,"endTime":944.909,"body":"So we kind of bury our heads in the sand and"},{"speaker":"[Brandon DaCruz]","startTime":944.949,"endTime":945.629,"body":"we don't look into it."},{"speaker":"[Aaron Straker]","startTime":948.62,"endTime":952.784,"body":"Yeah, the the ignorance is"},{"speaker":"[Aaron Straker]","startTime":948.62,"endTime":952.784,"body":"bliss thing is huge. I mean, there's things"},{"speaker":"[Aaron Straker]","startTime":952.804,"endTime":956.327,"body":"that not to really derail us,"},{"speaker":"[Aaron Straker]","startTime":952.804,"endTime":956.327,"body":"but there's things I wish I didn't know, because"},{"speaker":"[Aaron Straker]","startTime":956.728,"endTime":961.252,"body":"it changes how I approach things"},{"speaker":"[Aaron Straker]","startTime":956.728,"endTime":961.252,"body":"on, you know, pretty much the topic of today,"},{"speaker":"[Aaron Straker]","startTime":961.492,"endTime":965.356,"body":"to be completely honest. Brian,"},{"speaker":"[Aaron Straker]","startTime":961.492,"endTime":965.356,"body":"do you have anything on the back end of that?"},{"speaker":"[Aaron Straker]","startTime":965.796,"endTime":967.138,"body":"I really kind of don't, to"},{"speaker":"[Aaron Straker]","startTime":965.796,"endTime":967.138,"body":"be"},{"speaker":"[Bryan Boorstein]","startTime":968.237,"endTime":968.457,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":968.439,"endTime":968.759,"body":"honest."},{"speaker":"[Bryan Boorstein]","startTime":968.497,"endTime":971.419,"body":"I don't have a ton to add."},{"speaker":"[Bryan Boorstein]","startTime":968.497,"endTime":971.419,"body":"I was going to actually reference what Brandon"},{"speaker":"[Bryan Boorstein]","startTime":971.439,"endTime":974.501,"body":"said about how when I was"},{"speaker":"[Bryan Boorstein]","startTime":971.439,"endTime":974.501,"body":"in college, I could literally drink 15 beers"},{"speaker":"[Bryan Boorstein]","startTime":974.541,"endTime":975.321,"body":"four nights a week"},{"speaker":"[Brandon DaCruz]","startTime":975.05,"endTime":975.25,"body":"PLEASE SUBSCRIBE"},{"speaker":"[Bryan Boorstein]","startTime":975.441,"endTime":979.884,"body":"and go train and make gains."},{"speaker":"[Bryan Boorstein]","startTime":975.441,"endTime":979.884,"body":"And it was amazing. So I really just kind of"},{"speaker":"[Bryan Boorstein]","startTime":980.425,"endTime":985.968,"body":"relate that back to my overall"},{"speaker":"[Bryan Boorstein]","startTime":980.425,"endTime":985.968,"body":"ability to recover was so much higher that"},{"speaker":"[Bryan Boorstein]","startTime":986.149,"endTime":990.592,"body":"I could get away with these"},{"speaker":"[Bryan Boorstein]","startTime":986.149,"endTime":990.592,"body":"things. And as you get older, your ability"},{"speaker":"[Bryan Boorstein]","startTime":990.632,"endTime":994.174,"body":"to recover just isn't the"},{"speaker":"[Bryan Boorstein]","startTime":990.632,"endTime":994.174,"body":"same. You have stress, you have a family, you"},{"speaker":"[Bryan Boorstein]","startTime":994.194,"endTime":1000.158,"body":"have a job, you have all"},{"speaker":"[Bryan Boorstein]","startTime":994.194,"endTime":1000.158,"body":"resources and so you just have less of it."},{"speaker":"[Bryan Boorstein]","startTime":1000.458,"endTime":1004.601,"body":"And then the other thing"},{"speaker":"[Bryan Boorstein]","startTime":1000.458,"endTime":1004.601,"body":"is it's disruptive quality on sleep and so"},{"speaker":"[Bryan Boorstein]","startTime":1004.961,"endTime":1009.244,"body":"it's unfortunate that when"},{"speaker":"[Bryan Boorstein]","startTime":1004.961,"endTime":1009.244,"body":"people drink it's almost always at night because"},{"speaker":"[Bryan Boorstein]","startTime":1009.404,"endTime":1012.506,"body":"my personal preference has"},{"speaker":"[Bryan Boorstein]","startTime":1009.404,"endTime":1012.506,"body":"always been day drinking anyways. Like even"},{"speaker":"[Bryan Boorstein]","startTime":1012.566,"endTime":1017.529,"body":"all the way back in college"},{"speaker":"[Bryan Boorstein]","startTime":1012.566,"endTime":1017.529,"body":"I'd much rather drink from noon to 4 and then"},{"speaker":"[Bryan Boorstein]","startTime":1017.55,"endTime":1020.952,"body":"go home and eat dinner and"},{"speaker":"[Bryan Boorstein]","startTime":1017.55,"endTime":1020.952,"body":"go to sleep early where the alcohol is like"},{"speaker":"[Bryan Boorstein]","startTime":1020.992,"endTime":1024.4740000000002,"body":"you know beginning its route"},{"speaker":"[Bryan Boorstein]","startTime":1020.992,"endTime":1024.4740000000002,"body":"out of my system than to be the"},{"speaker":"[Bryan Boorstein]","startTime":1028.137,"endTime":1031.3,"body":"go to sleep because you're"},{"speaker":"[Bryan Boorstein]","startTime":1028.137,"endTime":1031.3,"body":"drunk, you just like pass out and you wake"},{"speaker":"[Bryan Boorstein]","startTime":1031.3400000000001,"endTime":1034.504,"body":"up and you're hung over."},{"speaker":"[Bryan Boorstein]","startTime":1031.3400000000001,"endTime":1034.504,"body":"So it's very, it's two different approaches"},{"speaker":"[Bryan Boorstein]","startTime":1034.5439999999999,"endTime":1040.1100000000001,"body":"to drinking and they're both"},{"speaker":"[Bryan Boorstein]","startTime":1034.5439999999999,"endTime":1040.1100000000001,"body":"bad in many ways, but I think the earlier timeframe"},{"speaker":"[Bryan Boorstein]","startTime":1040.15,"endTime":1044.655,"body":"of drinking probably has"},{"speaker":"[Bryan Boorstein]","startTime":1040.15,"endTime":1044.655,"body":"less negative impact on the results if that's"},{"speaker":"[Bryan Boorstein]","startTime":1044.675,"endTime":1045.476,"body":"the route you want to take."},{"speaker":"[Aaron Straker]","startTime":1046.44,"endTime":1051.526,"body":"Definitely. Okay, this one"},{"speaker":"[Aaron Straker]","startTime":1046.44,"endTime":1051.526,"body":"I feel like we can each kind of take one pillar"},{"speaker":"[Aaron Straker]","startTime":1051.826,"endTime":1056.332,"body":"and we'll cover it that way."},{"speaker":"[Aaron Straker]","startTime":1051.826,"endTime":1056.332,"body":"Where to start if you have no clue about all"},{"speaker":"[Aaron Straker]","startTime":1056.372,"endTime":1062.059,"body":"the options methods of getting"},{"speaker":"[Aaron Straker]","startTime":1056.372,"endTime":1062.059,"body":"healthy, like analysis paralysis sort of thing."},{"speaker":"[Bryan Boorstein]","startTime":1063.157,"endTime":1063.953,"body":"You want to start it Brandon?"},{"speaker":"[Bryan Boorstein]","startTime":1067.34,"endTime":1068.355,"body":"You're on mute. You're on"},{"speaker":"[Bryan Boorstein]","startTime":1067.34,"endTime":1068.355,"body":"mute."},{"speaker":"[Brandon DaCruz]","startTime":1071.31,"endTime":1073.271,"body":"All right, got to get used"},{"speaker":"[Brandon DaCruz]","startTime":1071.31,"endTime":1073.271,"body":"to that. Not used to meeting myself because"},{"speaker":"[Brandon DaCruz]","startTime":1073.291,"endTime":1074.012,"body":"I talk so much. But"},{"speaker":"[Bryan Boorstein]","startTime":1074.671,"endTime":1074.933,"body":"Hehehe"},{"speaker":"[Brandon DaCruz]","startTime":1074.932,"endTime":1075.092,"body":"since"},{"speaker":"[Bryan Boorstein]","startTime":1074.973,"endTime":1075.215,"body":"Hehehe"},{"speaker":"[Brandon DaCruz]","startTime":1075.293,"endTime":1077.754,"body":"I'm first up at bat at this,"},{"speaker":"[Brandon DaCruz]","startTime":1075.293,"endTime":1077.754,"body":"I'm going to take full advantage. And I'm going"},{"speaker":"[Brandon DaCruz]","startTime":1077.774,"endTime":1080.676,"body":"to say, seeing as we're on"},{"speaker":"[Brandon DaCruz]","startTime":1077.774,"endTime":1080.676,"body":"a podcast right now, I think honestly, one"},{"speaker":"[Brandon DaCruz]","startTime":1080.696,"endTime":1083.978,"body":"of the best places to go,"},{"speaker":"[Brandon DaCruz]","startTime":1080.696,"endTime":1083.978,"body":"if you have no clue about where to get started,"},{"speaker":"[Brandon DaCruz]","startTime":1084.379,"endTime":1087.701,"body":"would be to consume a podcast"},{"speaker":"[Brandon DaCruz]","startTime":1084.379,"endTime":1087.701,"body":"like yours, like Eat, Train, Prosper. Even"},{"speaker":"[Brandon DaCruz]","startTime":1087.821,"endTime":1091.423,"body":"I have a podcast now called"},{"speaker":"[Brandon DaCruz]","startTime":1087.821,"endTime":1091.423,"body":"Chasing Clarity. And these are great options"},{"speaker":"[Brandon DaCruz]","startTime":1091.463,"endTime":1094.745,"body":"to get long-form content that"},{"speaker":"[Brandon DaCruz]","startTime":1091.463,"endTime":1094.745,"body":"like on my own show, I always say, I'm trying"},{"speaker":"[Brandon DaCruz]","startTime":1094.766,"endTime":1097.387,"body":"to bridge the gap between"},{"speaker":"[Brandon DaCruz]","startTime":1094.766,"endTime":1097.387,"body":"research and information and then practical"},{"speaker":"[Brandon DaCruz]","startTime":1097.407,"endTime":1102.271,"body":"application. So these are"},{"speaker":"[Brandon DaCruz]","startTime":1097.407,"endTime":1102.271,"body":"abilities or and get information. But if we're"},{"speaker":"[Brandon DaCruz]","startTime":1102.291,"endTime":1105.533,"body":"really looking at like how"},{"speaker":"[Brandon DaCruz]","startTime":1102.291,"endTime":1105.533,"body":"to get healthy, I think another great resource,"},{"speaker":"[Brandon DaCruz]","startTime":1105.713,"endTime":1110.636,"body":"I'm really into books, but"},{"speaker":"[Brandon DaCruz]","startTime":1105.713,"endTime":1110.636,"body":"we have to really scale things to our abilities"},{"speaker":"[Brandon DaCruz]","startTime":1110.716,"endTime":1114.559,"body":"as well as what our experience"},{"speaker":"[Brandon DaCruz]","startTime":1110.716,"endTime":1114.559,"body":"levels are. But I think a great like introductory"},{"speaker":"[Brandon DaCruz]","startTime":1114.619,"endTime":1118.942,"body":"book would be, let me think"},{"speaker":"[Brandon DaCruz]","startTime":1114.619,"endTime":1118.942,"body":"of the name, it's by RP Strength. I think it's"},{"speaker":"[Brandon DaCruz]","startTime":1119.202,"endTime":1122.504,"body":"called Understanding Healthy"},{"speaker":"[Brandon DaCruz]","startTime":1119.202,"endTime":1122.504,"body":"Eating and it was by Dr. Mike Isretel and the"},{"speaker":"[Brandon DaCruz]","startTime":1122.584,"endTime":1125.886,"body":"RP Strength crew. And that's"},{"speaker":"[Brandon DaCruz]","startTime":1122.584,"endTime":1125.886,"body":"a great resource, especially like an introductory"},{"speaker":"[Brandon DaCruz]","startTime":1125.926,"endTime":1130.229,"body":"course to healthy eating principles"},{"speaker":"[Brandon DaCruz]","startTime":1125.926,"endTime":1130.229,"body":"and to really optimizing some things, especially"},{"speaker":"[Brandon DaCruz]","startTime":1130.249,"endTime":1133.116,"body":"when you're started and you're"},{"speaker":"[Brandon DaCruz]","startTime":1130.249,"endTime":1133.116,"body":"not, you don't have a program in place, you"},{"speaker":"[Brandon DaCruz]","startTime":1133.136,"endTime":1136.204,"body":"don't have the habits and"},{"speaker":"[Brandon DaCruz]","startTime":1133.136,"endTime":1136.204,"body":"the behaviors that someone that's much more"},{"speaker":"[Brandon DaCruz]","startTime":1136.224,"endTime":1137.187,"body":"experienced already has."},{"speaker":"[Bryan Boorstein]","startTime":1139.597,"endTime":1143.959,"body":"Yeah, no, it's great. I think"},{"speaker":"[Bryan Boorstein]","startTime":1139.597,"endTime":1143.959,"body":"that's a really great place to start. I was"},{"speaker":"[Bryan Boorstein]","startTime":1143.979,"endTime":1147.162,"body":"gonna take it maybe from"},{"speaker":"[Bryan Boorstein]","startTime":1143.979,"endTime":1147.162,"body":"a slightly more practical perspective and just"},{"speaker":"[Bryan Boorstein]","startTime":1147.202,"endTime":1153.246,"body":"say, if you can lift weights"},{"speaker":"[Bryan Boorstein]","startTime":1147.202,"endTime":1153.246,"body":"twice a week for 30 minutes and you can get"},{"speaker":"[Bryan Boorstein]","startTime":1153.286,"endTime":1157.769,"body":"some cardio two or three"},{"speaker":"[Bryan Boorstein]","startTime":1153.286,"endTime":1157.769,"body":"times a week for 30 minutes and just kind of"},{"speaker":"[Bryan Boorstein]","startTime":1157.829,"endTime":1161.791,"body":"try to move generally, get"},{"speaker":"[Bryan Boorstein]","startTime":1157.829,"endTime":1161.791,"body":"some steps in throughout the day, try not to"},{"speaker":"[Bryan Boorstein]","startTime":1161.831,"endTime":1167.115,"body":"be sedentary, try to prioritize"},{"speaker":"[Bryan Boorstein]","startTime":1161.831,"endTime":1167.115,"body":"getting probably more protein than you're currently"},{"speaker":"[Bryan Boorstein]","startTime":1167.155,"endTime":1173.043,"body":"getting then getting more"},{"speaker":"[Bryan Boorstein]","startTime":1167.155,"endTime":1173.043,"body":"fruits and vegetables than you've been getting"},{"speaker":"[Bryan Boorstein]","startTime":1173.583,"endTime":1177.39,"body":"are probably good places"},{"speaker":"[Bryan Boorstein]","startTime":1173.583,"endTime":1177.39,"body":"to start and then to kind of continue that"},{"speaker":"[Bryan Boorstein]","startTime":1177.45,"endTime":1180.535,"body":"journey through. I love everything"},{"speaker":"[Bryan Boorstein]","startTime":1177.45,"endTime":1180.535,"body":"that Brandon said too."},{"speaker":"[Aaron Straker]","startTime":1182.02,"endTime":1186.823,"body":"Yeah, the I I was gonna take"},{"speaker":"[Aaron Straker]","startTime":1182.02,"endTime":1186.823,"body":"the the practical kind of action item standpoint"},{"speaker":"[Aaron Straker]","startTime":1186.863,"endTime":1190.886,"body":"and the two things that kind"},{"speaker":"[Aaron Straker]","startTime":1186.863,"endTime":1190.886,"body":"of came to my mind Find a way to get sweaty"},{"speaker":"[Aaron Straker]","startTime":1191.586,"endTime":1195.369,"body":"in a manner that you enjoy,"},{"speaker":"[Aaron Straker]","startTime":1191.586,"endTime":1195.369,"body":"right? And I think something when we say like"},{"speaker":"[Aaron Straker]","startTime":1195.469,"endTime":1199.692,"body":"oh go do cardio People like"},{"speaker":"[Aaron Straker]","startTime":1195.469,"endTime":1199.692,"body":"go out and run, you know, and I'm not trying"},{"speaker":"[Aaron Straker]","startTime":1199.712,"endTime":1203.154,"body":"to bash running But I would"},{"speaker":"[Aaron Straker]","startTime":1199.712,"endTime":1203.154,"body":"say like of the clients, you know that that"},{"speaker":"[Aaron Straker]","startTime":1203.274,"endTime":1206.076,"body":"I on board are like, ah, well,"},{"speaker":"[Aaron Straker]","startTime":1203.274,"endTime":1206.076,"body":"I'm running and I'm like Do you want to be"},{"speaker":"[Aaron Straker]","startTime":1206.116,"endTime":1208.598,"body":"running and they're like no,"},{"speaker":"[Aaron Straker]","startTime":1206.116,"endTime":1208.598,"body":"I fucking hate it I'm like then that's not"},{"speaker":"[Aaron Straker]","startTime":1208.658,"endTime":1211.239,"body":"run right because if you hate"},{"speaker":"[Aaron Straker]","startTime":1208.658,"endTime":1211.239,"body":"it, it's always a means to an end"},{"speaker":"[Bryan Boorstein]","startTime":1211.579,"endTime":1211.751,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1211.78,"endTime":1215.922,"body":"Like find a way to get sweaty"},{"speaker":"[Aaron Straker]","startTime":1211.78,"endTime":1215.922,"body":"in an activity that you can enjoy, right? That"},{"speaker":"[Aaron Straker]","startTime":1215.982,"endTime":1218.904,"body":"may eventually transition into"},{"speaker":"[Aaron Straker]","startTime":1215.982,"endTime":1218.904,"body":"lifting weights, but it might just be like"},{"speaker":"[Aaron Straker]","startTime":1219.545,"endTime":1223.868,"body":"an adult basketball league"},{"speaker":"[Aaron Straker]","startTime":1219.545,"endTime":1223.868,"body":"or something for now. Like just start somewhere."},{"speaker":"[Aaron Straker]","startTime":1224.428,"endTime":1228.551,"body":"And then second on the diet"},{"speaker":"[Aaron Straker]","startTime":1224.428,"endTime":1228.551,"body":"thing, start adding things in before trying"},{"speaker":"[Aaron Straker]","startTime":1228.591,"endTime":1234.095,"body":"to remove things. Because something"},{"speaker":"[Aaron Straker]","startTime":1228.591,"endTime":1234.095,"body":"that you probably don't realize is your palette"},{"speaker":"[Aaron Straker]","startTime":1234.135,"endTime":1238.738,"body":"will shift as your food quality"},{"speaker":"[Aaron Straker]","startTime":1234.135,"endTime":1238.738,"body":"shifts. If you try and go from just eating"},{"speaker":"[Aaron Straker]","startTime":1238.778,"endTime":1243.581,"body":"like fast food all the time"},{"speaker":"[Aaron Straker]","startTime":1238.778,"endTime":1243.581,"body":"to you're probably going to be miserable. But"},{"speaker":"[Aaron Straker]","startTime":1243.621,"endTime":1248.544,"body":"like let's start with the low-hanging"},{"speaker":"[Aaron Straker]","startTime":1243.621,"endTime":1248.544,"body":"fruit, you know, ironically, add in some fruit"},{"speaker":"[Aaron Straker]","startTime":1248.564,"endTime":1251.786,"body":"that you like, right? Start"},{"speaker":"[Aaron Straker]","startTime":1248.564,"endTime":1251.786,"body":"like add it in three times per day, pick like"},{"speaker":"[Aaron Straker]","startTime":1251.806,"endTime":1255.629,"body":"the three fruits that you like,"},{"speaker":"[Aaron Straker]","startTime":1251.806,"endTime":1255.629,"body":"start there for like a week or two, then add"},{"speaker":"[Aaron Straker]","startTime":1255.669,"endTime":1259.592,"body":"something else in, then maybe"},{"speaker":"[Aaron Straker]","startTime":1255.669,"endTime":1259.592,"body":"reduce the fast food from five times a week"},{"speaker":"[Aaron Straker]","startTime":1259.672,"endTime":1263.494,"body":"to three times a week or whatever."},{"speaker":"[Aaron Straker]","startTime":1259.672,"endTime":1263.494,"body":"Like make small iterative changes that don't"},{"speaker":"[Aaron Straker]","startTime":1263.614,"endTime":1267.917,"body":"jackknife your life so that"},{"speaker":"[Aaron Straker]","startTime":1263.614,"endTime":1267.917,"body":"you can actually stick to it and start"},{"speaker":"[Aaron Straker]","startTime":1271.7,"endTime":1275.816,"body":"and the things that you enjoy"},{"speaker":"[Aaron Straker]","startTime":1271.7,"endTime":1275.816,"body":"doing will slowly begin to change as well."},{"speaker":"[Aaron Straker]","startTime":1279.08,"endTime":1279.26,"body":"Cool,"},{"speaker":"[Brandon DaCruz]","startTime":1279.25,"endTime":1281.25,"body":"Absolut."},{"speaker":"[Aaron Straker]","startTime":1279.28,"endTime":1284.327,"body":"we good there? Fantastic. All"},{"speaker":"[Aaron Straker]","startTime":1279.28,"endTime":1284.327,"body":"right, let's move on to this last one. This"},{"speaker":"[Aaron Straker]","startTime":1284.347,"endTime":1289.634,"body":"is a good question. This, we'll"},{"speaker":"[Aaron Straker]","startTime":1284.347,"endTime":1289.634,"body":"have to cover it shortly, but it's a big one."},{"speaker":"[Aaron Straker]","startTime":1289.994,"endTime":1293.679,"body":"SIBO and bodybuilding, any"},{"speaker":"[Aaron Straker]","startTime":1289.994,"endTime":1293.679,"body":"advice or solutions?"},{"speaker":"[Brandon DaCruz]","startTime":1295.61,"endTime":1299.332,"body":"All right, so I guess I'll"},{"speaker":"[Brandon DaCruz]","startTime":1295.61,"endTime":1299.332,"body":"take this one first. Really when it comes to"},{"speaker":"[Brandon DaCruz]","startTime":1299.432,"endTime":1304.055,"body":"small intestinal bacterial"},{"speaker":"[Brandon DaCruz]","startTime":1299.432,"endTime":1304.055,"body":"overgrowth, which is essentially a condition"},{"speaker":"[Brandon DaCruz]","startTime":1304.075,"endTime":1310.459,"body":"of dysbiosis where we're seeing"},{"speaker":"[Brandon DaCruz]","startTime":1304.075,"endTime":1310.459,"body":"a lot more opportunistic or bad bacteria in"},{"speaker":"[Brandon DaCruz]","startTime":1310.479,"endTime":1314.422,"body":"your small intestine, I think"},{"speaker":"[Brandon DaCruz]","startTime":1310.479,"endTime":1314.422,"body":"one of the best interventions that I could"},{"speaker":"[Brandon DaCruz]","startTime":1314.442,"endTime":1318.585,"body":"think of, we obviously have"},{"speaker":"[Brandon DaCruz]","startTime":1314.442,"endTime":1318.585,"body":"to get a diagnosis for it, but I'd potentially"},{"speaker":"[Brandon DaCruz]","startTime":1318.625,"endTime":1322.708,"body":"recommend looking into like"},{"speaker":"[Brandon DaCruz]","startTime":1318.625,"endTime":1322.708,"body":"a low FODMAP diet to eliminate one of the potential"},{"speaker":"[Brandon DaCruz]","startTime":1322.808,"endTime":1326.59,"body":"root causes of the issue because"},{"speaker":"[Brandon DaCruz]","startTime":1322.808,"endTime":1326.59,"body":"a lot of people have what are called FODMAP"},{"speaker":"[Brandon DaCruz]","startTime":1326.61,"endTime":1329.672,"body":"intolerances. So essentially,"},{"speaker":"[Brandon DaCruz]","startTime":1326.61,"endTime":1329.672,"body":"these are fermentable carbohydrates that can"},{"speaker":"[Brandon DaCruz]","startTime":1330.012,"endTime":1333.155,"body":"often exacerbate a lot of"},{"speaker":"[Brandon DaCruz]","startTime":1330.012,"endTime":1333.155,"body":"the, like if you guys are familiar with SIBO,"},{"speaker":"[Brandon DaCruz]","startTime":1333.195,"endTime":1336.637,"body":"a lot of what we see is distension,"},{"speaker":"[Brandon DaCruz]","startTime":1333.195,"endTime":1336.637,"body":"excessive bloating, things of that sort, you"},{"speaker":"[Brandon DaCruz]","startTime":1336.657,"endTime":1341.46,"body":"know, it's a gastrointestinal"},{"speaker":"[Brandon DaCruz]","startTime":1336.657,"endTime":1341.46,"body":"dysbiotic condition. And so, a lot of these"},{"speaker":"[Brandon DaCruz]","startTime":1341.56,"endTime":1346.203,"body":"fermentable carbohydrates"},{"speaker":"[Brandon DaCruz]","startTime":1341.56,"endTime":1346.203,"body":"that in someone with a healthy, you know, gut"},{"speaker":"[Brandon DaCruz]","startTime":1346.223,"endTime":1350.386,"body":"microbiome is not going to"},{"speaker":"[Brandon DaCruz]","startTime":1346.223,"endTime":1350.386,"body":"cause any issues, you know, fermentable carbohydrates"},{"speaker":"[Brandon DaCruz]","startTime":1350.446,"endTime":1353.688,"body":"are going to be a root cause"},{"speaker":"[Brandon DaCruz]","startTime":1350.446,"endTime":1353.688,"body":"or going to be something that exacerbates the"},{"speaker":"[Brandon DaCruz]","startTime":1353.708,"endTime":1358.071,"body":"symptoms. I'm not going to"},{"speaker":"[Brandon DaCruz]","startTime":1353.708,"endTime":1358.071,"body":"give, I can't give general recommendations"},{"speaker":"[Brandon DaCruz]","startTime":1358.111,"endTime":1361.373,"body":"on this, but really if you"},{"speaker":"[Brandon DaCruz]","startTime":1358.111,"endTime":1361.373,"body":"look in the SIBO protocols or you look at ways"},{"speaker":"[Brandon DaCruz]","startTime":1361.433,"endTime":1365.536,"body":"to eliminate or I guess kill"},{"speaker":"[Brandon DaCruz]","startTime":1361.433,"endTime":1365.536,"body":"off some of that bacteria, there's a kill phase."},{"speaker":"[Brandon DaCruz]","startTime":1365.616,"endTime":1370.139,"body":"And so that would be utilizing"},{"speaker":"[Brandon DaCruz]","startTime":1365.616,"endTime":1370.139,"body":"things like killers or antimicrobials. But"},{"speaker":"[Brandon DaCruz]","startTime":1370.159,"endTime":1372.02,"body":"this is really person specific."},{"speaker":"[Brandon DaCruz]","startTime":1370.159,"endTime":1372.02,"body":"It's based on"},{"speaker":"[Bryan Boorstein]","startTime":1372.137,"endTime":1372.212,"body":"you"},{"speaker":"[Brandon DaCruz]","startTime":1372.161,"endTime":1375.983,"body":"what type of SIBO that you"},{"speaker":"[Brandon DaCruz]","startTime":1372.161,"endTime":1375.983,"body":"have, what type of like methane gas that's"},{"speaker":"[Brandon DaCruz]","startTime":1376.043,"endTime":1379.285,"body":"producing that. One thing"},{"speaker":"[Brandon DaCruz]","startTime":1376.043,"endTime":1379.285,"body":"I will suggest though, because this is something"},{"speaker":"[Brandon DaCruz]","startTime":1379.365,"endTime":1383.428,"body":"I've often heard other people"},{"speaker":"[Brandon DaCruz]","startTime":1379.365,"endTime":1383.428,"body":"promote and I've seen people utilize when they're"},{"speaker":"[Brandon DaCruz]","startTime":1383.488,"endTime":1389.872,"body":"dealing with some of particularly"},{"speaker":"[Brandon DaCruz]","startTime":1383.488,"endTime":1389.872,"body":"SIBO is I would avoid initially prebiotics"},{"speaker":"[Brandon DaCruz]","startTime":1389.892,"endTime":1393.155,"body":"and probiotics. I see a lot"},{"speaker":"[Brandon DaCruz]","startTime":1389.892,"endTime":1393.155,"body":"of people just throw like they I came from"},{"speaker":"[Brandon DaCruz]","startTime":1393.175,"endTime":1395.796,"body":"the supplement industry so"},{"speaker":"[Brandon DaCruz]","startTime":1393.175,"endTime":1395.796,"body":"I used to see a lot of this and so they'll"},{"speaker":"[Brandon DaCruz]","startTime":1395.816,"endTime":1398.718,"body":"just throw like supplements"},{"speaker":"[Brandon DaCruz]","startTime":1395.816,"endTime":1398.718,"body":"into the equation but a lot of times what that's"},{"speaker":"[Brandon DaCruz]","startTime":1398.738,"endTime":1401.86,"body":"going to do is you're going"},{"speaker":"[Brandon DaCruz]","startTime":1398.738,"endTime":1401.86,"body":"to actually feed a lot of that bacteria and"},{"speaker":"[Brandon DaCruz]","startTime":1401.88,"endTime":1405.923,"body":"you could be feeding or essentially"},{"speaker":"[Brandon DaCruz]","startTime":1401.88,"endTime":1405.923,"body":"causing more overgrowth of that opportunistic"},{"speaker":"[Brandon DaCruz]","startTime":1405.963,"endTime":1409.786,"body":"bacteria that we want to eliminate"},{"speaker":"[Brandon DaCruz]","startTime":1405.963,"endTime":1409.786,"body":"through the killer so it's almost like you're"},{"speaker":"[Brandon DaCruz]","startTime":1409.806,"endTime":1412.047,"body":"taking two steps forward with"},{"speaker":"[Brandon DaCruz]","startTime":1409.806,"endTime":1412.047,"body":"these killers with these"},{"speaker":"[Brandon DaCruz]","startTime":1415.65,"endTime":1418.632,"body":"First, you know, there's four-hour"},{"speaker":"[Brandon DaCruz]","startTime":1415.65,"endTime":1418.632,"body":"protocols, five-hour protocols that you guys"},{"speaker":"[Brandon DaCruz]","startTime":1419.032,"endTime":1422.594,"body":"can look into and I would"},{"speaker":"[Brandon DaCruz]","startTime":1419.032,"endTime":1422.594,"body":"really suggest working with a qualified, whether"},{"speaker":"[Brandon DaCruz]","startTime":1422.614,"endTime":1425.336,"body":"it be coach or clinician,"},{"speaker":"[Brandon DaCruz]","startTime":1422.614,"endTime":1425.336,"body":"to really get to the root cause of this because"},{"speaker":"[Brandon DaCruz]","startTime":1425.376,"endTime":1429.259,"body":"it is something that is prominent"},{"speaker":"[Brandon DaCruz]","startTime":1425.376,"endTime":1429.259,"body":"especially within females that compete. I've"},{"speaker":"[Brandon DaCruz]","startTime":1429.299,"endTime":1432.521,"body":"seen that quite frequently"},{"speaker":"[Brandon DaCruz]","startTime":1429.299,"endTime":1432.521,"body":"and it is something that's going to limit your"},{"speaker":"[Brandon DaCruz]","startTime":1432.541,"endTime":1437.124,"body":"digestive capacity, your absorption,"},{"speaker":"[Brandon DaCruz]","startTime":1432.541,"endTime":1437.124,"body":"how you feel. I mean obviously even towards"},{"speaker":"[Brandon DaCruz]","startTime":1437.144,"endTime":1440.666,"body":"the cosmetic aspect, if you"},{"speaker":"[Brandon DaCruz]","startTime":1437.144,"endTime":1440.666,"body":"ever look at someone that has SIBO, it's a"},{"speaker":"[Brandon DaCruz]","startTime":1440.746,"endTime":1443.488,"body":"very noticeable protrusion."},{"speaker":"[Brandon DaCruz]","startTime":1440.746,"endTime":1443.488,"body":"It almost looks like someone's pregnant to"},{"speaker":"[Brandon DaCruz]","startTime":1443.508,"endTime":1454.55,"body":"be honest with you. You will ñ Iím saying like you obviously have to get some type of testing done."},{"speaker":"[Brandon DaCruz]","startTime":1443.508,"endTime":1454.55,"body":"However, you often ñ the symptomology that is unique to SIBO is something that a qualified"},{"speaker":"[Brandon DaCruz]","startTime":1454.55,"endTime":1456.83,"body":"coach or an experienced coach will be able to spot out."},{"speaker":"[Aaron Straker]","startTime":1458.7,"endTime":1463.083,"body":"That last part that you said"},{"speaker":"[Aaron Straker]","startTime":1458.7,"endTime":1463.083,"body":"is spot on, right? When you speak with someone"},{"speaker":"[Aaron Straker]","startTime":1463.103,"endTime":1470.367,"body":"who's aware, it is blatantly,"},{"speaker":"[Aaron Straker]","startTime":1463.103,"endTime":1470.367,"body":"blatantly obvious. The only thing that I will"},{"speaker":"[Aaron Straker]","startTime":1470.387,"endTime":1474.17,"body":"kind of add on the back of"},{"speaker":"[Aaron Straker]","startTime":1470.387,"endTime":1474.17,"body":"that is, in specifics to the question, is SIBO"},{"speaker":"[Aaron Straker]","startTime":1474.37,"endTime":1478.533,"body":"and bodybuilding. You pretty"},{"speaker":"[Aaron Straker]","startTime":1474.37,"endTime":1478.533,"body":"much need to put your bodybuilding pursuits"},{"speaker":"[Aaron Straker]","startTime":1478.653,"endTime":1483.076,"body":"on the back burner while you"},{"speaker":"[Aaron Straker]","startTime":1478.653,"endTime":1483.076,"body":"address the SIBO, or it will show up at the"},{"speaker":"[Aaron Straker]","startTime":1483.156,"endTime":1488.88,"body":"worst of times and completely"},{"speaker":"[Aaron Straker]","startTime":1483.156,"endTime":1488.88,"body":"derail a prep or something like that. especially"},{"speaker":"[Aaron Straker]","startTime":1490.821,"endTime":1494.403,"body":"by the nature of the name,"},{"speaker":"[Aaron Straker]","startTime":1490.821,"endTime":1494.403,"body":"bodybuilding, we need more food, we need a"},{"speaker":"[Aaron Straker]","startTime":1495.044,"endTime":1500.127,"body":"hypercaloric standpoint. You"},{"speaker":"[Aaron Straker]","startTime":1495.044,"endTime":1500.127,"body":"take that hypercaloric status in with SIBO"},{"speaker":"[Aaron Straker]","startTime":1500.207,"endTime":1504.53,"body":"and it's a recipe for disaster."},{"speaker":"[Aaron Straker]","startTime":1500.207,"endTime":1504.53,"body":"Things will get much worse. Unfortunately,"},{"speaker":"[Aaron Straker]","startTime":1504.55,"endTime":1509.433,"body":"you need to take a detour,"},{"speaker":"[Aaron Straker]","startTime":1504.55,"endTime":1509.433,"body":"get your SIBO addressed, have everything in"},{"speaker":"[Aaron Straker]","startTime":1509.494,"endTime":1513.756,"body":"a much better state and then"},{"speaker":"[Aaron Straker]","startTime":1509.494,"endTime":1513.756,"body":"transition back. Like Brandon said, reach out"},{"speaker":"[Aaron Straker]","startTime":1514.457,"endTime":1516.738,"body":"to a qualified coach, right?"},{"speaker":"[Aaron Straker]","startTime":1514.457,"endTime":1516.738,"body":"You should be able to ask them lots of good"},{"speaker":"[Aaron Straker]","startTime":1516.778,"endTime":1521.776,"body":"questions and understanding"},{"speaker":"[Aaron Straker]","startTime":1516.778,"endTime":1521.776,"body":"best of luck there."},{"speaker":"[Aaron Straker]","startTime":1525.0,"endTime":1528.163,"body":"Okay, sick. Thank you guys"},{"speaker":"[Aaron Straker]","startTime":1525.0,"endTime":1528.163,"body":"for inputs on the questions. Now,"},{"speaker":"[Brandon DaCruz]","startTime":1528.261,"endTime":1528.327,"body":"you"},{"speaker":"[Aaron Straker]","startTime":1529.044,"endTime":1532.628,"body":"Brian, are you good with covering"},{"speaker":"[Aaron Straker]","startTime":1529.044,"endTime":1532.628,"body":"Brandon's transition a little bit before we"},{"speaker":"[Aaron Straker]","startTime":1532.648,"endTime":1534.39,"body":"dive in? All"},{"speaker":"[Bryan Boorstein]","startTime":1533.305,"endTime":1533.953,"body":"Yeah, yeah, of course."},{"speaker":"[Aaron Straker]","startTime":1534.451,"endTime":1537.454,"body":"right, we'll keep this one"},{"speaker":"[Aaron Straker]","startTime":1534.451,"endTime":1537.454,"body":"short. So, Brandon, I kind of framed this one"},{"speaker":"[Aaron Straker]","startTime":1537.514,"endTime":1542.039,"body":"up before the questions. What"},{"speaker":"[Aaron Straker]","startTime":1537.514,"endTime":1542.039,"body":"took you so long to make the jump, my friend?"},{"speaker":"[Brandon DaCruz]","startTime":1542.95,"endTime":1550.51,"body":"It's both a personal question and then also there was a lot of logistics behind it."},{"speaker":"[Brandon DaCruz]","startTime":1542.95,"endTime":1550.51,"body":"However, I was in the supplement industry for 14 years."},{"speaker":"[Brandon DaCruz]","startTime":1550.51,"endTime":1555.75,"body":"This was a very large passion of mine."},{"speaker":"[Brandon DaCruz]","startTime":1550.51,"endTime":1555.75,"body":"This is how I got started into the industry from a professional standpoint."},{"speaker":"[Brandon DaCruz]","startTime":1555.75,"endTime":1563.79,"body":"I worked within the corporate aspect and I had – I'm going to be honest with you,"},{"speaker":"[Brandon DaCruz]","startTime":1555.75,"endTime":1563.79,"body":"I started coaching 10 years ago but at that time the only people that I knew that were"},{"speaker":"[Brandon DaCruz]","startTime":1563.79,"endTime":1572.79,"body":"making a living out of this was Lane Norton, Shelby Starnes and a few other individuals."},{"speaker":"[Brandon DaCruz]","startTime":1563.79,"endTime":1572.79,"body":"Everyone else had another job. And so I initially got into it because I was passionate about coaching."},{"speaker":"[Brandon DaCruz]","startTime":1573.77,"endTime":1577.412,"body":"At that time, we weren't charging"},{"speaker":"[Brandon DaCruz]","startTime":1573.77,"endTime":1577.412,"body":"a lot. My first year of clients, I was charging"},{"speaker":"[Brandon DaCruz]","startTime":1577.453,"endTime":1581.095,"body":"$50 a month. This was just"},{"speaker":"[Brandon DaCruz]","startTime":1577.453,"endTime":1581.095,"body":"side cash for me. And I had a full-time corporate"},{"speaker":"[Brandon DaCruz]","startTime":1581.115,"endTime":1585.178,"body":"position to really finance"},{"speaker":"[Brandon DaCruz]","startTime":1581.115,"endTime":1585.178,"body":"the things that I wanted as well as my lifestyle"},{"speaker":"[Brandon DaCruz]","startTime":1585.638,"endTime":1588.66,"body":"and my family and things of"},{"speaker":"[Brandon DaCruz]","startTime":1585.638,"endTime":1588.66,"body":"that sort. And so really, I just got into that"},{"speaker":"[Brandon DaCruz]","startTime":1589.28,"endTime":1593.003,"body":"mindset. I looked at my corporate"},{"speaker":"[Brandon DaCruz]","startTime":1589.28,"endTime":1593.003,"body":"profession as what was going to pay my bills"},{"speaker":"[Brandon DaCruz]","startTime":1593.063,"endTime":1596.805,"body":"and what was going to keep"},{"speaker":"[Brandon DaCruz]","startTime":1593.063,"endTime":1596.805,"body":"me financially secure. And then coaching was"},{"speaker":"[Brandon DaCruz]","startTime":1596.865,"endTime":1600.628,"body":"always a passion. And I'll"},{"speaker":"[Brandon DaCruz]","startTime":1596.865,"endTime":1600.628,"body":"tell you, at one point when I was doing both"},{"speaker":"[Brandon DaCruz]","startTime":1600.708,"endTime":1604.471,"body":"roles, I even got up to like"},{"speaker":"[Brandon DaCruz]","startTime":1600.708,"endTime":1604.471,"body":"50 little bit overwhelmed so I pulled back"},{"speaker":"[Brandon DaCruz]","startTime":1604.491,"endTime":1607.653,"body":"a little bit. But I had a"},{"speaker":"[Brandon DaCruz]","startTime":1604.491,"endTime":1607.653,"body":"conversation and it actually comes from two"},{"speaker":"[Brandon DaCruz]","startTime":1607.673,"endTime":1610.955,"body":"different individuals which"},{"speaker":"[Brandon DaCruz]","startTime":1607.673,"endTime":1610.955,"body":"I have an immense amount of respect for. First"},{"speaker":"[Brandon DaCruz]","startTime":1610.975,"endTime":1614.917,"body":"was John Meadows and then"},{"speaker":"[Brandon DaCruz]","startTime":1610.975,"endTime":1614.917,"body":"second was Jason Theobold. And so I asked them."},{"speaker":"[Brandon DaCruz]","startTime":1615.018,"endTime":1618.32,"body":"They both came from corporate"},{"speaker":"[Brandon DaCruz]","startTime":1615.018,"endTime":1618.32,"body":"professional backgrounds. And so at a seminar"},{"speaker":"[Brandon DaCruz]","startTime":1618.38,"endTime":1622.202,"body":"in around 2014, I went out"},{"speaker":"[Brandon DaCruz]","startTime":1618.38,"endTime":1622.202,"body":"to train with John as well. It was a two-part"},{"speaker":"[Brandon DaCruz]","startTime":1623.423,"endTime":1626.725,"body":"seminar essentially. So he"},{"speaker":"[Brandon DaCruz]","startTime":1623.423,"endTime":1626.725,"body":"did an educational seminar and then we did"},{"speaker":"[Brandon DaCruz]","startTime":1626.745,"endTime":1629.807,"body":"a practical in the gym. And"},{"speaker":"[Brandon DaCruz]","startTime":1626.745,"endTime":1629.807,"body":"I asked him, my personal question to him was"},{"speaker":"[Brandon DaCruz]","startTime":1630.188,"endTime":1636.972,"body":"he had just left the banking"},{"speaker":"[Brandon DaCruz]","startTime":1630.188,"endTime":1636.972,"body":"industry. JP Morgan Chase, I believe. And I"},{"speaker":"[Brandon DaCruz]","startTime":1637.172,"endTime":1640.795,"body":"asked him, when did you decide?"},{"speaker":"[Brandon DaCruz]","startTime":1637.172,"endTime":1640.795,"body":"When was it enough? I work corporate job. This"},{"speaker":"[Brandon DaCruz]","startTime":1641.015,"endTime":1643.477,"body":"is something I'm passionate"},{"speaker":"[Brandon DaCruz]","startTime":1641.015,"endTime":1643.477,"body":"about. Now, mind you, this is two years into"},{"speaker":"[Brandon DaCruz]","startTime":1643.517,"endTime":1647.519,"body":"coaching, so I'm nowhere near"},{"speaker":"[Brandon DaCruz]","startTime":1643.517,"endTime":1647.519,"body":"where I was able to leave. But he waited until"},{"speaker":"[Brandon DaCruz]","startTime":1647.559,"endTime":1651.102,"body":"he hit a certain financial"},{"speaker":"[Brandon DaCruz]","startTime":1647.559,"endTime":1651.102,"body":"goal. And for him personally, it was to be"},{"speaker":"[Brandon DaCruz]","startTime":1651.142,"endTime":1654.284,"body":"able to pay off his mortgage."},{"speaker":"[Brandon DaCruz]","startTime":1651.142,"endTime":1654.284,"body":"That was a big thing that was weighing over"},{"speaker":"[Brandon DaCruz]","startTime":1654.324,"endTime":1661.408,"body":"him. And his landmark goal"},{"speaker":"[Brandon DaCruz]","startTime":1654.324,"endTime":1661.408,"body":"was $200,000. And so once he made that, he"},{"speaker":"[Brandon DaCruz]","startTime":1661.448,"endTime":1664.671,"body":"had that in the bank. He took"},{"speaker":"[Brandon DaCruz]","startTime":1661.448,"endTime":1664.671,"body":"it out of the bank and he went and paid off"},{"speaker":"[Brandon DaCruz]","startTime":1664.691,"endTime":1667.733,"body":"his mortgage and then put"},{"speaker":"[Brandon DaCruz]","startTime":1664.691,"endTime":1667.733,"body":"in 30 days notice to the bank and essentially"},{"speaker":"[Brandon DaCruz]","startTime":1667.753,"endTime":1670.975,"body":"left his corporate career"},{"speaker":"[Brandon DaCruz]","startTime":1667.753,"endTime":1670.975,"body":"and went full-time coaching. So that was early"},{"speaker":"[Brandon DaCruz]","startTime":1671.535,"endTime":1674.317,"body":"on and that was a great idea."},{"speaker":"[Brandon DaCruz]","startTime":1671.535,"endTime":1674.317,"body":"And then the second person is a good friend"},{"speaker":"[Brandon DaCruz]","startTime":1674.337,"endTime":1677.98,"body":"of mine that I've spoken at"},{"speaker":"[Brandon DaCruz]","startTime":1674.337,"endTime":1677.98,"body":"seminars with. He's a mentor of mine, Jason"},{"speaker":"[Brandon DaCruz]","startTime":1678.0,"endTime":1681.122,"body":"Theobald. And I asked him"},{"speaker":"[Brandon DaCruz]","startTime":1678.0,"endTime":1681.122,"body":"because he came from a, he was a lawyer, an"},{"speaker":"[Brandon DaCruz]","startTime":1681.142,"endTime":1684.144,"body":"attorney. And so I asked him,"},{"speaker":"[Brandon DaCruz]","startTime":1681.142,"endTime":1684.144,"body":"Jay, like when did you decide to leave? And"},{"speaker":"[Brandon DaCruz]","startTime":1684.164,"endTime":1687.146,"body":"he only left maybe four or"},{"speaker":"[Brandon DaCruz]","startTime":1684.164,"endTime":1687.146,"body":"five years ago from the corporate world. And"},{"speaker":"[Brandon DaCruz]","startTime":1687.166,"endTime":1691.088,"body":"he told me when what I was"},{"speaker":"[Brandon DaCruz]","startTime":1687.166,"endTime":1691.088,"body":"making from coaching on the side of being an"},{"speaker":"[Brandon DaCruz]","startTime":1691.108,"endTime":1696.892,"body":"attorney what I was doing"},{"speaker":"[Brandon DaCruz]","startTime":1691.108,"endTime":1696.892,"body":"within my corporate background, my corporate"},{"speaker":"[Brandon DaCruz]","startTime":1696.912,"endTime":1700.675,"body":"career. And so that was really"},{"speaker":"[Brandon DaCruz]","startTime":1696.912,"endTime":1700.675,"body":"one of the impetuses. I set that as a goal"},{"speaker":"[Brandon DaCruz]","startTime":1700.815,"endTime":1703.677,"body":"and I exceeded that last year."},{"speaker":"[Brandon DaCruz]","startTime":1700.815,"endTime":1703.677,"body":"And I'm very fortunate to be able to say that"},{"speaker":"[Brandon DaCruz]","startTime":1703.697,"endTime":1708.08,"body":"because I had a career which"},{"speaker":"[Brandon DaCruz]","startTime":1703.697,"endTime":1708.08,"body":"was very financially stable. And also I had"},{"speaker":"[Brandon DaCruz]","startTime":1708.1,"endTime":1710.641,"body":"already reached that at the"},{"speaker":"[Brandon DaCruz]","startTime":1708.1,"endTime":1710.641,"body":"beginning of last year. And so the beginning"},{"speaker":"[Brandon DaCruz]","startTime":1710.661,"endTime":1714.104,"body":"of 2023, however, I stayed"},{"speaker":"[Brandon DaCruz]","startTime":1710.661,"endTime":1714.104,"body":"in it another six months, not only to give"},{"speaker":"[Brandon DaCruz]","startTime":1714.144,"endTime":1717.466,"body":"my employer, who I have immense"},{"speaker":"[Brandon DaCruz]","startTime":1714.144,"endTime":1717.466,"body":"amount of respect for and we had been together"},{"speaker":"[Brandon DaCruz]","startTime":1717.486,"endTime":1721.769,"body":"for years, the time to be"},{"speaker":"[Brandon DaCruz]","startTime":1717.486,"endTime":1721.769,"body":"able to fill that position. But also I'll tell"},{"speaker":"[Brandon DaCruz]","startTime":1721.789,"endTime":1724.811,"body":"you, to be honest with you,"},{"speaker":"[Brandon DaCruz]","startTime":1721.789,"endTime":1724.811,"body":"a little of uncertainty because I'm used to"},{"speaker":"[Brandon DaCruz]","startTime":1724.831,"endTime":1728.533,"body":"making a certain amount per"},{"speaker":"[Brandon DaCruz]","startTime":1724.831,"endTime":1728.533,"body":"week, per month. It was always secure and stable."},{"speaker":"[Brandon DaCruz]","startTime":1728.813,"endTime":1732.216,"body":"And I'm sure you guys can"},{"speaker":"[Brandon DaCruz]","startTime":1728.813,"endTime":1732.216,"body":"relate to this or anyone else that is in the"},{"speaker":"[Brandon DaCruz]","startTime":1732.236,"endTime":1735.398,"body":"coaching industry. It's not"},{"speaker":"[Brandon DaCruz]","startTime":1732.236,"endTime":1735.398,"body":"always stable. It is, they fluctuate month"},{"speaker":"[Brandon DaCruz]","startTime":1735.418,"endTime":1738.46,"body":"to month. Clients might fall"},{"speaker":"[Brandon DaCruz]","startTime":1735.418,"endTime":1738.46,"body":"off. They might come back on. There are times"},{"speaker":"[Brandon DaCruz]","startTime":1738.48,"endTime":1741.562,"body":"that even within the course"},{"speaker":"[Brandon DaCruz]","startTime":1738.48,"endTime":1741.562,"body":"of the year, like, you know, I mean, we go"},{"speaker":"[Brandon DaCruz]","startTime":1741.582,"endTime":1744.584,"body":"into the holidays, we see"},{"speaker":"[Brandon DaCruz]","startTime":1741.582,"endTime":1744.584,"body":"a drop off in clientele or people, you know,"},{"speaker":"[Brandon DaCruz]","startTime":1744.684,"endTime":1749.467,"body":"sign ups or even leads. And"},{"speaker":"[Brandon DaCruz]","startTime":1744.684,"endTime":1749.467,"body":"so from my perspective, given my background,"},{"speaker":"[Brandon DaCruz]","startTime":1749.707,"endTime":1754.11,"body":"I've been supporting two households"},{"speaker":"[Brandon DaCruz]","startTime":1749.707,"endTime":1754.11,"body":"for a number of years. So my pre-COVID, I've"},{"speaker":"[Brandon DaCruz]","startTime":1754.15,"endTime":1757.953,"body":"taken over my mother's mortgage"},{"speaker":"[Brandon DaCruz]","startTime":1754.15,"endTime":1757.953,"body":"and all their expenses. And so, and also, you"},{"speaker":"[Brandon DaCruz]","startTime":1757.973,"endTime":1761.155,"body":"know, his medical expenses"},{"speaker":"[Brandon DaCruz]","startTime":1757.973,"endTime":1761.155,"body":"from being, you know, he was in a very bad"},{"speaker":"[Brandon DaCruz]","startTime":1761.195,"endTime":1765.038,"body":"state for a long period of"},{"speaker":"[Brandon DaCruz]","startTime":1761.195,"endTime":1765.038,"body":"time. And so I had not only myself to think"},{"speaker":"[Brandon DaCruz]","startTime":1765.058,"endTime":1768.98,"body":"about, like, and I really"},{"speaker":"[Brandon DaCruz]","startTime":1765.058,"endTime":1768.98,"body":"say this from, if it was just me, I would have"},{"speaker":"[Brandon DaCruz]","startTime":1769.0,"endTime":1772.743,"body":"left years ago, but it wasn't"},{"speaker":"[Brandon DaCruz]","startTime":1769.0,"endTime":1772.743,"body":"just me. And I had to make the conscious decision"},{"speaker":"[Brandon DaCruz]","startTime":1772.963,"endTime":1776.085,"body":"and the responsible decision"},{"speaker":"[Brandon DaCruz]","startTime":1772.963,"endTime":1776.085,"body":"to provide for my family first and foremost."},{"speaker":"[Brandon DaCruz]","startTime":1776.105,"endTime":1778.847,"body":"So even though I really had"},{"speaker":"[Brandon DaCruz]","startTime":1776.105,"endTime":1778.847,"body":"more of a passion, I was starting to lose the"},{"speaker":"[Brandon DaCruz]","startTime":1778.887,"endTime":1782.529,"body":"passion for supplementation"},{"speaker":"[Brandon DaCruz]","startTime":1778.887,"endTime":1782.529,"body":"and for that industry, especially since COVID,"},{"speaker":"[Brandon DaCruz]","startTime":1783.29,"endTime":1786.952,"body":"we're looking at raw material"},{"speaker":"[Brandon DaCruz]","startTime":1783.29,"endTime":1786.952,"body":"prices increasing. We're seeing freight forwarding"},{"speaker":"[Brandon DaCruz]","startTime":1787.052,"endTime":1791.655,"body":"prices increasing. I'm getting"},{"speaker":"[Brandon DaCruz]","startTime":1787.052,"endTime":1791.655,"body":"really long overlays where I couldn't get product"},{"speaker":"[Brandon DaCruz]","startTime":1791.695,"endTime":1795.858,"body":"and really couldn't serve"},{"speaker":"[Brandon DaCruz]","startTime":1791.695,"endTime":1795.858,"body":"a lot of my accounts. It really came down to"},{"speaker":"[Brandon DaCruz]","startTime":1795.978,"endTime":1798.92,"body":"putting my family first and"},{"speaker":"[Brandon DaCruz]","startTime":1795.978,"endTime":1798.92,"body":"putting some of my aspirations last. And so"},{"speaker":"[Brandon DaCruz]","startTime":1799.14,"endTime":1802.843,"body":"I always go back to this dichotomy"},{"speaker":"[Brandon DaCruz]","startTime":1799.14,"endTime":1802.843,"body":"between wants and needs. And I always say,"},{"speaker":"[Brandon DaCruz]","startTime":1802.883,"endTime":1805.885,"body":"like even my clients, so like"},{"speaker":"[Brandon DaCruz]","startTime":1802.883,"endTime":1805.885,"body":"I'm gonna give you what you want, but I'm also"},{"speaker":"[Brandon DaCruz]","startTime":1805.925,"endTime":1808.326,"body":"gonna give you what you need."},{"speaker":"[Brandon DaCruz]","startTime":1805.925,"endTime":1808.326,"body":"So I'm the type of coach that I'm not just"},{"speaker":"[Brandon DaCruz]","startTime":1808.346,"endTime":1811.809,"body":"gonna sugar coat things. I'm"},{"speaker":"[Brandon DaCruz]","startTime":1808.346,"endTime":1811.809,"body":"not going to just, if you wanna go into a fat"},{"speaker":"[Brandon DaCruz]","startTime":1811.829,"endTime":1816.812,"body":"loss phase, a physiologically"},{"speaker":"[Brandon DaCruz]","startTime":1811.829,"endTime":1816.812,"body":"good position to do so, I'm not gonna put you"},{"speaker":"[Brandon DaCruz]","startTime":1816.832,"endTime":1820.074,"body":"in that. And you guys know"},{"speaker":"[Brandon DaCruz]","startTime":1816.832,"endTime":1820.074,"body":"this, this is one of my mottos behind my coaching."},{"speaker":"[Brandon DaCruz]","startTime":1820.515,"endTime":1824.377,"body":"And it's a healthy body is"},{"speaker":"[Brandon DaCruz]","startTime":1820.515,"endTime":1824.377,"body":"a responsive body. And so if a client is not"},{"speaker":"[Brandon DaCruz]","startTime":1824.497,"endTime":1828.76,"body":"in a physical or mental position"},{"speaker":"[Brandon DaCruz]","startTime":1824.497,"endTime":1828.76,"body":"to go into a dieting phase, that's not what"},{"speaker":"[Brandon DaCruz]","startTime":1828.78,"endTime":1831.342,"body":"they need right now. We need"},{"speaker":"[Brandon DaCruz]","startTime":1828.78,"endTime":1831.342,"body":"to work on all the background habits. We need"},{"speaker":"[Brandon DaCruz]","startTime":1831.382,"endTime":1834.424,"body":"to work on their psychology."},{"speaker":"[Brandon DaCruz]","startTime":1831.382,"endTime":1834.424,"body":"We need to work on the relationship with food."},{"speaker":"[Brandon DaCruz]","startTime":1834.464,"endTime":1838.747,"body":"We need to feed them up potentially."},{"speaker":"[Brandon DaCruz]","startTime":1834.464,"endTime":1838.747,"body":"And so really I take the same, like how I do"},{"speaker":"[Brandon DaCruz]","startTime":1838.827,"endTime":1842.729,"body":"anything is how I do everything."},{"speaker":"[Brandon DaCruz]","startTime":1838.827,"endTime":1842.729,"body":"And that's really what it was somewhat hesitation,"},{"speaker":"[Brandon DaCruz]","startTime":1842.97,"endTime":1845.955,"body":"is also providing and being"},{"speaker":"[Brandon DaCruz]","startTime":1842.97,"endTime":1845.955,"body":"able to say like, I'm gonna walk away from"},{"speaker":"[Brandon DaCruz]","startTime":1845.975,"endTime":1849.922,"body":"this career that I've put"},{"speaker":"[Brandon DaCruz]","startTime":1845.975,"endTime":1849.922,"body":"my all into for 14 years to pursue my ultimate"},{"speaker":"[Brandon DaCruz]","startTime":1849.942,"endTime":1852.908,"body":"passion, but I wanna make"},{"speaker":"[Brandon DaCruz]","startTime":1849.942,"endTime":1852.908,"body":"sure that I'm in a good enough position to"},{"speaker":"[Brandon DaCruz]","startTime":1852.948,"endTime":1853.509,"body":"be able to do so."},{"speaker":"[Brandon DaCruz]","startTime":1858.911,"endTime":1859.547,"body":"Aaron, I can't hear you."},{"speaker":"[Aaron Straker]","startTime":1861.34,"endTime":1865.202,"body":"Sorry, I was muted. What you"},{"speaker":"[Aaron Straker]","startTime":1861.34,"endTime":1865.202,"body":"said there with the family, that's the reason"},{"speaker":"[Aaron Straker]","startTime":1865.242,"endTime":1865.963,"body":"right there, right?"},{"speaker":"[Brandon DaCruz]","startTime":1865.871,"endTime":1866.0,"body":"Hmm?"},{"speaker":"[Aaron Straker]","startTime":1866.003,"endTime":1869.425,"body":"So I was like, because from"},{"speaker":"[Aaron Straker]","startTime":1866.003,"endTime":1869.425,"body":"my standpoint, I'm like, I know, I obviously"},{"speaker":"[Aaron Straker]","startTime":1869.445,"endTime":1872.807,"body":"is very, very good, very knowledgeable,"},{"speaker":"[Aaron Straker]","startTime":1869.445,"endTime":1872.807,"body":"we've had a ton of conversation. It seemed"},{"speaker":"[Aaron Straker]","startTime":1873.127,"endTime":1876.009,"body":"strange to me, but what you"},{"speaker":"[Aaron Straker]","startTime":1873.127,"endTime":1876.009,"body":"said, like, hey, I support, you know, my mother"},{"speaker":"[Aaron Straker]","startTime":1876.129,"endTime":1876.269,"body":"and"},{"speaker":"[Brandon DaCruz]","startTime":1876.35,"endTime":1876.75,"body":"So, thank you for watching."},{"speaker":"[Aaron Straker]","startTime":1876.35,"endTime":1876.89,"body":"I'm a second"},{"speaker":"[Aaron Straker]","startTime":1876.93,"endTime":1881.273,"body":"mortgage as well. That's the"},{"speaker":"[Aaron Straker]","startTime":1876.93,"endTime":1881.273,"body":"answer. And that's a very, very, very respectable"},{"speaker":"[Aaron Straker]","startTime":1881.293,"endTime":1885.716,"body":"thing right there. But I'm"},{"speaker":"[Aaron Straker]","startTime":1881.293,"endTime":1885.716,"body":"very glad that you were in a position now to"},{"speaker":"[Aaron Straker]","startTime":1885.756,"endTime":1890.259,"body":"make the jump and things have"},{"speaker":"[Aaron Straker]","startTime":1885.756,"endTime":1890.259,"body":"been hopefully as good as I know they can be"},{"speaker":"[Aaron Straker]","startTime":1891.32,"endTime":1891.627,"body":"space."},{"speaker":"[Brandon DaCruz]","startTime":1892.05,"endTime":1895.332,"body":"Absolutely. And I appreciate"},{"speaker":"[Brandon DaCruz]","startTime":1892.05,"endTime":1895.332,"body":"that, my man. I will say that it has been the"},{"speaker":"[Brandon DaCruz]","startTime":1895.392,"endTime":1899.294,"body":"best decision that I ever"},{"speaker":"[Brandon DaCruz]","startTime":1895.392,"endTime":1899.294,"body":"made. And what's funny about that is one of"},{"speaker":"[Brandon DaCruz]","startTime":1899.314,"endTime":1902.416,"body":"my close friends, Jeff Black,"},{"speaker":"[Brandon DaCruz]","startTime":1899.314,"endTime":1902.416,"body":"he's my cohost on Chasing Clarity. He was telling"},{"speaker":"[Brandon DaCruz]","startTime":1902.436,"endTime":1905.318,"body":"me for years, he's a friend"},{"speaker":"[Brandon DaCruz]","startTime":1902.436,"endTime":1905.318,"body":"and a mentor to me, especially from a business"},{"speaker":"[Brandon DaCruz]","startTime":1905.338,"endTime":1909.521,"body":"standpoint, for years to get"},{"speaker":"[Brandon DaCruz]","startTime":1905.338,"endTime":1909.521,"body":"out. And the week that I left, obviously that"},{"speaker":"[Brandon DaCruz]","startTime":1909.541,"endTime":1912.863,"body":"was, I was leaving something"},{"speaker":"[Brandon DaCruz]","startTime":1909.541,"endTime":1912.863,"body":"that I poured my all into. You think about"},{"speaker":"[Brandon DaCruz]","startTime":1912.903,"endTime":1915.385,"body":"like when you left your IT"},{"speaker":"[Brandon DaCruz]","startTime":1912.903,"endTime":1915.385,"body":"job, or, you know, Brian, when you left the"},{"speaker":"[Brandon DaCruz]","startTime":1915.405,"endTime":1919.108,"body":"gym, like these are things"},{"speaker":"[Brandon DaCruz]","startTime":1915.405,"endTime":1919.108,"body":"you've given your all into. And so it is, you"},{"speaker":"[Brandon DaCruz]","startTime":1919.128,"endTime":1919.248,"body":"know,"},{"speaker":"[Aaron Straker]","startTime":1919.368,"endTime":1919.549,"body":"I don't"},{"speaker":"[Brandon DaCruz]","startTime":1919.448,"endTime":1919.568,"body":"it's"},{"speaker":"[Aaron Straker]","startTime":1919.569,"endTime":1919.689,"body":"know"},{"speaker":"[Brandon DaCruz]","startTime":1919.608,"endTime":1919.788,"body":"kind"},{"speaker":"[Aaron Straker]","startTime":1919.709,"endTime":1919.81,"body":"if I"},{"speaker":"[Brandon DaCruz]","startTime":1919.808,"endTime":1919.868,"body":"of"},{"speaker":"[Aaron Straker]","startTime":1919.83,"endTime":1919.971,"body":"could"},{"speaker":"[Brandon DaCruz]","startTime":1919.908,"endTime":1920.148,"body":"like,"},{"speaker":"[Aaron Straker]","startTime":1920.011,"endTime":1920.393,"body":"say that."},{"speaker":"[Brandon DaCruz]","startTime":1920.729,"endTime":1924.871,"body":"you know, sweet to say the"},{"speaker":"[Brandon DaCruz]","startTime":1920.729,"endTime":1924.871,"body":"least, at least with what I did. And so when"},{"speaker":"[Brandon DaCruz]","startTime":1924.951,"endTime":1928.554,"body":"I left, I, at first, you know,"},{"speaker":"[Brandon DaCruz]","startTime":1924.951,"endTime":1928.554,"body":"I was really nervous about it. And obviously"},{"speaker":"[Brandon DaCruz]","startTime":1928.574,"endTime":1930.935,"body":"there's all these different"},{"speaker":"[Brandon DaCruz]","startTime":1928.574,"endTime":1930.935,"body":"feelings that come along with it, but it is"},{"speaker":"[Brandon DaCruz]","startTime":1931.236,"endTime":1934.418,"body":"without a shadow of a doubt,"},{"speaker":"[Brandon DaCruz]","startTime":1931.236,"endTime":1934.418,"body":"the best business and career decision that"},{"speaker":"[Brandon DaCruz]","startTime":1934.438,"endTime":1937.76,"body":"I've ever made because I,"},{"speaker":"[Brandon DaCruz]","startTime":1934.438,"endTime":1937.76,"body":"my goal in life is to be able to learn more"},{"speaker":"[Brandon DaCruz]","startTime":1937.78,"endTime":1941.062,"body":"so I could serve more. And"},{"speaker":"[Brandon DaCruz]","startTime":1937.78,"endTime":1941.062,"body":"this has been allowed me to direct my focus"},{"speaker":"[Brandon DaCruz]","startTime":1941.082,"endTime":1944.044,"body":"towards that because I will"},{"speaker":"[Brandon DaCruz]","startTime":1941.082,"endTime":1944.044,"body":"tell you the biggest bottleneck in my career,"},{"speaker":"[Brandon DaCruz]","startTime":1944.765,"endTime":1947.587,"body":"my coaching career, at least"},{"speaker":"[Brandon DaCruz]","startTime":1944.765,"endTime":1947.587,"body":"my business for the last nine years, previous"},{"speaker":"[Brandon DaCruz]","startTime":1947.607,"endTime":1952.41,"body":"to that was the fact that"},{"speaker":"[Brandon DaCruz]","startTime":1947.607,"endTime":1952.41,"body":"I, a lot of times I had to turn I just didn't"},{"speaker":"[Brandon DaCruz]","startTime":1952.45,"endTime":1956.494,"body":"have the accessibility. I"},{"speaker":"[Brandon DaCruz]","startTime":1952.45,"endTime":1956.494,"body":"didn't have the time. And I wouldn't, like"},{"speaker":"[Brandon DaCruz]","startTime":1956.534,"endTime":1959.317,"body":"I said, how I do anything"},{"speaker":"[Brandon DaCruz]","startTime":1956.534,"endTime":1959.317,"body":"is how I do everything. I'm never gonna give"},{"speaker":"[Brandon DaCruz]","startTime":1959.357,"endTime":1962.5,"body":"someone less than my best."},{"speaker":"[Brandon DaCruz]","startTime":1959.357,"endTime":1962.5,"body":"And there was times that, like I said, I had"},{"speaker":"[Brandon DaCruz]","startTime":1962.52,"endTime":1965.543,"body":"gotten up to 50 clients working"},{"speaker":"[Brandon DaCruz]","startTime":1962.52,"endTime":1965.543,"body":"as a full-time corporate job and I had to scale"},{"speaker":"[Brandon DaCruz]","startTime":1965.563,"endTime":1968.946,"body":"back because it just wasn't"},{"speaker":"[Brandon DaCruz]","startTime":1965.563,"endTime":1968.946,"body":"sustainable or realistic. And I wanted to give"},{"speaker":"[Brandon DaCruz]","startTime":1968.986,"endTime":1971.989,"body":"everyone the service that"},{"speaker":"[Brandon DaCruz]","startTime":1968.986,"endTime":1971.989,"body":"I know that I'm capable of providing."},{"speaker":"[Aaron Straker]","startTime":1974.0,"endTime":1979.105,"body":"Yeah, yeah, I feel that there's"},{"speaker":"[Aaron Straker]","startTime":1974.0,"endTime":1979.105,"body":"a... I will not say that I felt the same leaving"},{"speaker":"[Aaron Straker]","startTime":1979.205,"endTime":1984.911,"body":"my software job by any stretch"},{"speaker":"[Aaron Straker]","startTime":1979.205,"endTime":1984.911,"body":"of the imagination, but it's different means"},{"speaker":"[Aaron Straker]","startTime":1984.971,"endTime":1991.618,"body":"to an end for sure there. Cool,"},{"speaker":"[Aaron Straker]","startTime":1984.971,"endTime":1991.618,"body":"anything on the backend of that, Brian, before"},{"speaker":"[Aaron Straker]","startTime":1991.638,"endTime":1992.899,"body":"we move into the health span?"},{"speaker":"[Bryan Boorstein]","startTime":1993.554,"endTime":1998.417,"body":"No, I think it's really interesting."},{"speaker":"[Bryan Boorstein]","startTime":1993.554,"endTime":1998.417,"body":"Yeah, I definitely had some more bittersweet"},{"speaker":"[Bryan Boorstein]","startTime":1998.437,"endTime":2001.099,"body":"feelings like Randian was"},{"speaker":"[Bryan Boorstein]","startTime":1998.437,"endTime":2001.099,"body":"talking about, I think, leaving the gym since"},{"speaker":"[Bryan Boorstein]","startTime":2001.119,"endTime":2004.841,"body":"that was something that was"},{"speaker":"[Bryan Boorstein]","startTime":2001.119,"endTime":2004.841,"body":"ours and we started from scratch. And"},{"speaker":"[Aaron Straker]","startTime":2005.177,"endTime":2005.419,"body":"Yeah."},{"speaker":"[Bryan Boorstein]","startTime":2006.342,"endTime":2008.884,"body":"I also didn't know what I"},{"speaker":"[Bryan Boorstein]","startTime":2006.342,"endTime":2008.884,"body":"was gonna do next. Like it seems like both"},{"speaker":"[Bryan Boorstein]","startTime":2008.904,"endTime":2014.307,"body":"of you guys, you stayed in"},{"speaker":"[Bryan Boorstein]","startTime":2008.904,"endTime":2014.307,"body":"your careers until you had the other stuff"},{"speaker":"[Bryan Boorstein]","startTime":2014.347,"endTime":2018.67,"body":"like really set where you"},{"speaker":"[Bryan Boorstein]","startTime":2014.347,"endTime":2018.67,"body":"could make that leap. And so I did that moving"},{"speaker":"[Bryan Boorstein]","startTime":2018.73,"endTime":2023.914,"body":"from corporate to owning"},{"speaker":"[Bryan Boorstein]","startTime":2018.73,"endTime":2023.914,"body":"the gym, but moving from owning the gym going"},{"speaker":"[Bryan Boorstein]","startTime":2023.994,"endTime":2029.698,"body":"online was almost a more"},{"speaker":"[Bryan Boorstein]","startTime":2023.994,"endTime":2029.698,"body":"scary transition for me just because the gym"},{"speaker":"[Bryan Boorstein]","startTime":2029.818,"endTime":2033.46,"body":"ended somewhat abruptly and"},{"speaker":"[Bryan Boorstein]","startTime":2029.818,"endTime":2033.46,"body":"I didn't really have a plan for what to do"},{"speaker":"[Bryan Boorstein]","startTime":2033.54,"endTime":2039.784,"body":"after that. So yeah, very"},{"speaker":"[Bryan Boorstein]","startTime":2033.54,"endTime":2039.784,"body":"interesting stuff. Cool. Well, when we jump"},{"speaker":"[Bryan Boorstein]","startTime":2039.844,"endTime":2045.528,"body":"into this next topic, just"},{"speaker":"[Bryan Boorstein]","startTime":2039.844,"endTime":2045.528,"body":"to really quick introduce kind of maybe one"},{"speaker":"[Bryan Boorstein]","startTime":2045.588,"endTime":2051.152,"body":"viewpoint of a way to take"},{"speaker":"[Bryan Boorstein]","startTime":2045.588,"endTime":2051.152,"body":"it, would be you can look at this impact of"},{"speaker":"[Bryan Boorstein]","startTime":2051.792,"endTime":2056.115,"body":"the impact And I think it"},{"speaker":"[Bryan Boorstein]","startTime":2051.792,"endTime":2056.115,"body":"can come from a few primary directions. It"},{"speaker":"[Bryan Boorstein]","startTime":2056.135,"endTime":2061.359,"body":"can come from the cardio"},{"speaker":"[Bryan Boorstein]","startTime":2056.135,"endTime":2061.359,"body":"and the training side and its impact on health"},{"speaker":"[Bryan Boorstein]","startTime":2061.399,"endTime":2065.682,"body":"span. It can come from the"},{"speaker":"[Bryan Boorstein]","startTime":2061.399,"endTime":2065.682,"body":"nutrition side and its impact. And then there's"},{"speaker":"[Bryan Boorstein]","startTime":2065.842,"endTime":2071.526,"body":"obviously all the lifestyle"},{"speaker":"[Bryan Boorstein]","startTime":2065.842,"endTime":2071.526,"body":"components that go into it like sleep and stress"},{"speaker":"[Bryan Boorstein]","startTime":2071.946,"endTime":2076.349,"body":"and stuff like that. And"},{"speaker":"[Bryan Boorstein]","startTime":2071.946,"endTime":2076.349,"body":"so what I think would be a really cool place"},{"speaker":"[Bryan Boorstein]","startTime":2076.389,"endTime":2078.35,"body":"to start if you guys are"},{"speaker":"[Bryan Boorstein]","startTime":2076.389,"endTime":2078.35,"body":"down is to"},{"speaker":"[Bryan Boorstein]","startTime":2083.714,"endTime":2087.46,"body":"on concurrent training in"},{"speaker":"[Bryan Boorstein]","startTime":2083.714,"endTime":2087.46,"body":"the last five or six years? Are you comfortable"},{"speaker":"[Bryan Boorstein]","startTime":2087.48,"endTime":2090.245,"body":"with that, Brian or Brandon?"},{"speaker":"[Bryan Boorstein]","startTime":2087.48,"endTime":2090.245,"body":"Um, or yeah. Yeah."},{"speaker":"[Brandon DaCruz]","startTime":2089.95,"endTime":2090.41,"body":"Yeah, you know,"},{"speaker":"[Bryan Boorstein]","startTime":2090.585,"endTime":2091.487,"body":"Okay."},{"speaker":"[Brandon DaCruz]","startTime":2090.91,"endTime":2094.252,"body":"maybe I could start broadly"},{"speaker":"[Brandon DaCruz]","startTime":2090.91,"endTime":2094.252,"body":"with how I look at health spin because it might"},{"speaker":"[Brandon DaCruz]","startTime":2094.272,"endTime":2097.695,"body":"differentiate from what you"},{"speaker":"[Brandon DaCruz]","startTime":2094.272,"endTime":2097.695,"body":"guys do. So maybe define that and then a hundred"},{"speaker":"[Brandon DaCruz]","startTime":2097.715,"endTime":2100.917,"body":"percent go into some concurrent"},{"speaker":"[Brandon DaCruz]","startTime":2097.715,"endTime":2100.917,"body":"training and really looking at the relationship"},{"speaker":"[Brandon DaCruz]","startTime":2101.297,"endTime":2104.779,"body":"between resistance training"},{"speaker":"[Brandon DaCruz]","startTime":2101.297,"endTime":2104.779,"body":"and aerobic training and whether the interference"},{"speaker":"[Bryan Boorstein]","startTime":2104.574,"endTime":2104.724,"body":"here."},{"speaker":"[Brandon DaCruz]","startTime":2105.06,"endTime":2108.022,"body":"effect is all that it's been"},{"speaker":"[Brandon DaCruz]","startTime":2105.06,"endTime":2108.022,"body":"made out to be because I think we're going"},{"speaker":"[Brandon DaCruz]","startTime":2108.042,"endTime":2111.664,"body":"to agree on that matter that"},{"speaker":"[Brandon DaCruz]","startTime":2108.042,"endTime":2111.664,"body":"it was often extrapolated in the past. And"},{"speaker":"[Brandon DaCruz]","startTime":2111.704,"endTime":2114.666,"body":"so really when I see, you"},{"speaker":"[Brandon DaCruz]","startTime":2111.704,"endTime":2114.666,"body":"know, we're talking about a lot of topics so"},{"speaker":"[Brandon DaCruz]","startTime":2114.706,"endTime":2118.609,"body":"this is a really broad-based"},{"speaker":"[Brandon DaCruz]","startTime":2114.706,"endTime":2118.609,"body":"topic but I really see muscle and movement"},{"speaker":"[Brandon DaCruz]","startTime":2118.669,"endTime":2124.112,"body":"almost as medicine. I like"},{"speaker":"[Brandon DaCruz]","startTime":2118.669,"endTime":2124.112,"body":"to kind of you like express this as hypertrophy"},{"speaker":"[Brandon DaCruz]","startTime":2124.152,"endTime":2127.575,"body":"training is a vehicle for"},{"speaker":"[Brandon DaCruz]","startTime":2124.152,"endTime":2127.575,"body":"building metabolically active tissue, increasing"},{"speaker":"[Brandon DaCruz]","startTime":2127.595,"endTime":2131.597,"body":"strength, improving function,"},{"speaker":"[Brandon DaCruz]","startTime":2127.595,"endTime":2131.597,"body":"and then improving lifespan. And I know that"},{"speaker":"[Brandon DaCruz]","startTime":2131.617,"endTime":2134.739,"body":"we had discussed this a little"},{"speaker":"[Brandon DaCruz]","startTime":2131.617,"endTime":2134.739,"body":"bit offline, but I'm far more focused on like"},{"speaker":"[Brandon DaCruz]","startTime":2134.779,"endTime":2137.761,"body":"health span and focused on"},{"speaker":"[Brandon DaCruz]","startTime":2134.779,"endTime":2137.761,"body":"improving the quality of the years that we"},{"speaker":"[Brandon DaCruz]","startTime":2137.781,"endTime":2141.904,"body":"have on this earth than I"},{"speaker":"[Brandon DaCruz]","startTime":2137.781,"endTime":2141.904,"body":"am on purely extending life by any means necessary."},{"speaker":"[Brandon DaCruz]","startTime":2141.944,"endTime":2145.507,"body":"So there is this dichotomy"},{"speaker":"[Brandon DaCruz]","startTime":2141.944,"endTime":2145.507,"body":"between health span and lifespan, and oftentimes"},{"speaker":"[Brandon DaCruz]","startTime":2146.007,"endTime":2149.109,"body":"it's or in longevity as well"},{"speaker":"[Brandon DaCruz]","startTime":2146.007,"endTime":2149.109,"body":"where it's often thrown in one pile. And I"},{"speaker":"[Brandon DaCruz]","startTime":2149.149,"endTime":2151.531,"body":"don't believe, I think we"},{"speaker":"[Brandon DaCruz]","startTime":2149.149,"endTime":2151.531,"body":"have to tease it out a little bit more. So"},{"speaker":"[Brandon DaCruz]","startTime":2151.911,"endTime":2157.194,"body":"to me, health span is multifactorial."},{"speaker":"[Brandon DaCruz]","startTime":2151.911,"endTime":2157.194,"body":"So it's gonna be, it's gonna include physical"},{"speaker":"[Brandon DaCruz]","startTime":2157.214,"endTime":2160.797,"body":"health, including your muscle"},{"speaker":"[Brandon DaCruz]","startTime":2157.214,"endTime":2160.797,"body":"mass, your strength, your function. Metabolic"},{"speaker":"[Brandon DaCruz]","startTime":2160.837,"endTime":2164.259,"body":"health, so that's gonna include"},{"speaker":"[Brandon DaCruz]","startTime":2160.837,"endTime":2164.259,"body":"cardiovascular fitness, aerobic capacity. And"},{"speaker":"[Brandon DaCruz]","startTime":2164.299,"endTime":2167.081,"body":"for me, something I really"},{"speaker":"[Brandon DaCruz]","startTime":2164.299,"endTime":2167.081,"body":"focus heavily on is blood sugar management."},{"speaker":"[Brandon DaCruz]","startTime":2167.401,"endTime":2170.703,"body":"And then also cognitive health."},{"speaker":"[Brandon DaCruz]","startTime":2167.401,"endTime":2170.703,"body":"So that's gonna include optimal brain function,"},{"speaker":"[Brandon DaCruz]","startTime":2171.224,"endTime":2175.126,"body":"focus, cognition, things of"},{"speaker":"[Brandon DaCruz]","startTime":2171.224,"endTime":2175.126,"body":"that sort. So based on what I've seen in the"},{"speaker":"[Brandon DaCruz]","startTime":2175.166,"endTime":2177.828,"body":"literature and what I've done"},{"speaker":"[Brandon DaCruz]","startTime":2175.166,"endTime":2177.828,"body":"myself throughout the, I've been training 17"},{"speaker":"[Brandon DaCruz]","startTime":2177.848,"endTime":2182.251,"body":"years at this point, these"},{"speaker":"[Brandon DaCruz]","startTime":2177.848,"endTime":2182.251,"body":"past 10 years, I think the best way to improve"},{"speaker":"[Brandon DaCruz]","startTime":2182.291,"endTime":2185.994,"body":"health span is essentially"},{"speaker":"[Brandon DaCruz]","startTime":2182.291,"endTime":2185.994,"body":"through engaging in both resistance and aerobic"},{"speaker":"[Brandon DaCruz]","startTime":2186.014,"endTime":2189.216,"body":"training. So resistance training"},{"speaker":"[Brandon DaCruz]","startTime":2186.014,"endTime":2189.216,"body":"to build muscle, aerobic training to improve"},{"speaker":"[Brandon DaCruz]","startTime":2189.576,"endTime":2192.578,"body":"aerobic fitness. And then"},{"speaker":"[Brandon DaCruz]","startTime":2189.576,"endTime":2192.578,"body":"on the back end of that, you guys know I'm"},{"speaker":"[Brandon DaCruz]","startTime":2192.598,"endTime":2195.64,"body":"a big fan of steps. So if"},{"speaker":"[Brandon DaCruz]","startTime":2192.598,"endTime":2195.64,"body":"anyone hasn't heard on energy flux, we did"},{"speaker":"[Brandon DaCruz]","startTime":2195.66,"endTime":2199.543,"body":"a whole podcast on this about"},{"speaker":"[Brandon DaCruz]","startTime":2195.66,"endTime":2199.543,"body":"two years ago, but I'm really into consistently"},{"speaker":"[Brandon DaCruz]","startTime":2199.583,"endTime":2202.985,"body":"moving that muscle on a frequent"},{"speaker":"[Brandon DaCruz]","startTime":2199.583,"endTime":2202.985,"body":"basis to maintain a high level of physical"},{"speaker":"[Brandon DaCruz]","startTime":2203.025,"endTime":2206.487,"body":"activity, which will thus"},{"speaker":"[Brandon DaCruz]","startTime":2203.025,"endTime":2206.487,"body":"improve metabolic health, especially from a"},{"speaker":"[Brandon DaCruz]","startTime":2206.567,"endTime":2210.31,"body":"blood glucose management and"},{"speaker":"[Brandon DaCruz]","startTime":2206.567,"endTime":2210.31,"body":"insulin sensitivity perspective. And another"},{"speaker":"[Brandon DaCruz]","startTime":2210.33,"endTime":2213.552,"body":"reason I'm really into this"},{"speaker":"[Brandon DaCruz]","startTime":2210.33,"endTime":2213.552,"body":"and I like to speak about this often is we"},{"speaker":"[Brandon DaCruz]","startTime":2213.592,"endTime":2217.034,"body":"really want to help offset"},{"speaker":"[Brandon DaCruz]","startTime":2213.592,"endTime":2217.034,"body":"the many health downsides that we see from"},{"speaker":"[Brandon DaCruz]","startTime":2217.074,"endTime":2221.717,"body":"today's modern sedentary lifestyle."},{"speaker":"[Brandon DaCruz]","startTime":2217.074,"endTime":2221.717,"body":"And I think it's just from my perspective so"},{"speaker":"[Brandon DaCruz]","startTime":2221.737,"endTime":2225.0,"body":"the audience understands this."},{"speaker":"[Brandon DaCruz]","startTime":2221.737,"endTime":2225.0,"body":"I kind of come more from like a muscle-centric"},{"speaker":"[Brandon DaCruz]","startTime":2225.06,"endTime":2228.822,"body":"and a glucocentric perspective"},{"speaker":"[Brandon DaCruz]","startTime":2225.06,"endTime":2228.822,"body":"as these are the areas that I'm the two areas"},{"speaker":"[Brandon DaCruz]","startTime":2228.842,"endTime":2232.444,"body":"that I'm most interested in"},{"speaker":"[Brandon DaCruz]","startTime":2228.842,"endTime":2232.444,"body":"and that I've worked with most. So I kind of"},{"speaker":"[Brandon DaCruz]","startTime":2232.505,"endTime":2235.186,"body":"see the lens that I look to"},{"speaker":"[Brandon DaCruz]","startTime":2232.505,"endTime":2235.186,"body":"improve health is going to be more from like"},{"speaker":"[Brandon DaCruz]","startTime":2235.226,"endTime":2238.749,"body":"resistance training and physical"},{"speaker":"[Brandon DaCruz]","startTime":2235.226,"endTime":2238.749,"body":"activity. And Brian, I've listened to you on"},{"speaker":"[Brandon DaCruz]","startTime":2238.769,"endTime":2247.85,"body":"a few other podcasts. right now how your perspective is, and you can correct me if I'm wrong, is you're really"},{"speaker":"[Brandon DaCruz]","startTime":2238.769,"endTime":2247.85,"body":"leveraging resistance training. So we're right on key with that, but then also aerobic training."},{"speaker":"[Brandon DaCruz]","startTime":2247.85,"endTime":2254.65,"body":"Like you're doing specific cardio training. So your perspective is a little bit more in"},{"speaker":"[Brandon DaCruz]","startTime":2247.85,"endTime":2254.65,"body":"that regard. But I think there's going to be a lot of things that we're going to be"},{"speaker":"[Brandon DaCruz]","startTime":2254.65,"endTime":2263.61,"body":"able to agree upon, go back and forth on, and then really be able to come to what is"},{"speaker":"[Brandon DaCruz]","startTime":2254.65,"endTime":2263.61,"body":"the best blend of both. Because we could chase optimal all day, but if it's not practical,"},{"speaker":"[Bryan Boorstein]","startTime":2261.895,"endTime":2262.088,"body":"Yeah."},{"speaker":"[Brandon DaCruz]","startTime":2263.61,"endTime":2269.69,"body":"it's not sustainable, or it's not applicable, it doesn't – it's not going to matter for"},{"speaker":"[Brandon DaCruz]","startTime":2263.61,"endTime":2269.69,"body":"anyone that's listening to this podcast. But I think there's a lot of things that"},{"speaker":"[Brandon DaCruz]","startTime":2269.95,"endTime":2274.153,"body":"can discuss topics like concurrent"},{"speaker":"[Brandon DaCruz]","startTime":2269.95,"endTime":2274.153,"body":"training, like the benefits of muscle mass,"},{"speaker":"[Brandon DaCruz]","startTime":2274.193,"endTime":2277.156,"body":"things of that sort, that"},{"speaker":"[Brandon DaCruz]","startTime":2274.193,"endTime":2277.156,"body":"are really going to be able to benefit the"},{"speaker":"[Brandon DaCruz]","startTime":2277.236,"endTime":2280.82,"body":"audience and also even stroke"},{"speaker":"[Brandon DaCruz]","startTime":2277.236,"endTime":2280.82,"body":"our own intellectual curiosity. Because that's"},{"speaker":"[Brandon DaCruz]","startTime":2280.84,"endTime":2283.903,"body":"a lot of times why we do these"},{"speaker":"[Brandon DaCruz]","startTime":2280.84,"endTime":2283.903,"body":"podcasts. We like exchanging ideas. We like"},{"speaker":"[Brandon DaCruz]","startTime":2283.923,"endTime":2286.905,"body":"going back and forth on topics"},{"speaker":"[Brandon DaCruz]","startTime":2283.923,"endTime":2286.905,"body":"and really hearing what someone else that I"},{"speaker":"[Brandon DaCruz]","startTime":2286.945,"endTime":2290.849,"body":"respect or that we respect,"},{"speaker":"[Brandon DaCruz]","startTime":2286.945,"endTime":2290.849,"body":"their perspective or their point of view."},{"speaker":"[Bryan Boorstein]","startTime":2292.054,"endTime":2295.576,"body":"Yeah, no, that's really well"},{"speaker":"[Bryan Boorstein]","startTime":2292.054,"endTime":2295.576,"body":"said. I'm glad that you kind of walked it back"},{"speaker":"[Bryan Boorstein]","startTime":2295.616,"endTime":2299.038,"body":"a step there to talk about"},{"speaker":"[Bryan Boorstein]","startTime":2295.616,"endTime":2299.038,"body":"your perspective on healthspan. I think as"},{"speaker":"[Bryan Boorstein]","startTime":2299.078,"endTime":2304.722,"body":"you were talking, I think"},{"speaker":"[Bryan Boorstein]","startTime":2299.078,"endTime":2304.722,"body":"the one area maybe where I diverged slightly"},{"speaker":"[Bryan Boorstein]","startTime":2304.882,"endTime":2310.986,"body":"is in healthspan and lifespan"},{"speaker":"[Bryan Boorstein]","startTime":2304.882,"endTime":2310.986,"body":"kind of meeting at this point where I want"},{"speaker":"[Bryan Boorstein]","startTime":2311.006,"endTime":2314.969,"body":"to be like this kick-ass"},{"speaker":"[Bryan Boorstein]","startTime":2311.006,"endTime":2314.969,"body":"85-year-old grandpa that can still like run"},{"speaker":"[Bryan Boorstein]","startTime":2315.009,"endTime":2316.97,"body":"around with his kids and"},{"speaker":"[Bryan Boorstein]","startTime":2315.009,"endTime":2316.97,"body":"like do"},{"speaker":"[Bryan Boorstein]","startTime":2321.974,"endTime":2325.396,"body":"whatever, depending on how"},{"speaker":"[Bryan Boorstein]","startTime":2321.974,"endTime":2325.396,"body":"healthy you are throughout the course. And"},{"speaker":"[Bryan Boorstein]","startTime":2325.456,"endTime":2330.299,"body":"so it's not just about optimizing"},{"speaker":"[Bryan Boorstein]","startTime":2325.456,"endTime":2330.299,"body":"my health in this decade or the next decade,"},{"speaker":"[Bryan Boorstein]","startTime":2330.319,"endTime":2336.603,"body":"but it's about continuing"},{"speaker":"[Bryan Boorstein]","startTime":2330.319,"endTime":2336.603,"body":"to be as healthy as possible as lifespan continues,"},{"speaker":"[Bryan Boorstein]","startTime":2337.184,"endTime":2337.924,"body":"if that makes sense."},{"speaker":"[Brandon DaCruz]","startTime":2338.59,"endTime":2339.537,"body":"No, 100%. And"},{"speaker":"[Bryan Boorstein]","startTime":2339.145,"endTime":2339.685,"body":"And so yeah,"},{"speaker":"[Brandon DaCruz]","startTime":2339.597,"endTime":2340.484,"body":"I'm"},{"speaker":"[Bryan Boorstein]","startTime":2340.186,"endTime":2340.626,"body":"yeah,"},{"speaker":"[Brandon DaCruz]","startTime":2340.504,"endTime":2340.927,"body":"in alignment"},{"speaker":"[Bryan Boorstein]","startTime":2340.686,"endTime":2342.147,"body":"good."},{"speaker":"[Brandon DaCruz]","startTime":2340.947,"endTime":2341.189,"body":"with that."},{"speaker":"[Bryan Boorstein]","startTime":2342.187,"endTime":2346.87,"body":"Yeah. So I'm basically starting"},{"speaker":"[Bryan Boorstein]","startTime":2342.187,"endTime":2346.87,"body":"with the cardio piece. That's why I mentioned"},{"speaker":"[Bryan Boorstein]","startTime":2346.91,"endTime":2347.711,"body":"concurrent training"},{"speaker":"[Bryan Boorstein]","startTime":2352.034,"endTime":2357.717,"body":"going as much as turning"},{"speaker":"[Bryan Boorstein]","startTime":2352.034,"endTime":2357.717,"body":"40 and this desire to extend my life in a healthy"},{"speaker":"[Bryan Boorstein]","startTime":2357.757,"endTime":2360.959,"body":"way and all this stuff. Like"},{"speaker":"[Bryan Boorstein]","startTime":2357.757,"endTime":2360.959,"body":"the research on concurrent training was the"},{"speaker":"[Bryan Boorstein]","startTime":2361.0,"endTime":2365.543,"body":"big thing, the light bulb"},{"speaker":"[Bryan Boorstein]","startTime":2361.0,"endTime":2365.543,"body":"in my head where I was like, okay, so cardio"},{"speaker":"[Bryan Boorstein]","startTime":2365.643,"endTime":2369.485,"body":"was this mitigating factor"},{"speaker":"[Bryan Boorstein]","startTime":2365.643,"endTime":2369.485,"body":"on building muscle and strength and like you"},{"speaker":"[Bryan Boorstein]","startTime":2369.525,"endTime":2373.648,"body":"really wanted to avoid that"},{"speaker":"[Bryan Boorstein]","startTime":2369.525,"endTime":2373.648,"body":"because it's catabolic and there's going to"},{"speaker":"[Bryan Boorstein]","startTime":2373.668,"endTime":2378.131,"body":"be a muscle fiber conversion"},{"speaker":"[Bryan Boorstein]","startTime":2373.668,"endTime":2378.131,"body":"potentially. We can get into that later. Um,"},{"speaker":"[Bryan Boorstein]","startTime":2378.171,"endTime":2383.402,"body":"but now it seems that the"},{"speaker":"[Bryan Boorstein]","startTime":2378.171,"endTime":2383.402,"body":"research on corner a little bit. So if you"},{"speaker":"[Bryan Boorstein]","startTime":2383.422,"endTime":2384.992,"body":"want to delve into that at"},{"speaker":"[Bryan Boorstein]","startTime":2383.422,"endTime":2384.992,"body":"all."},{"speaker":"[Brandon DaCruz]","startTime":2385.77,"endTime":2388.711,"body":"Absolutely. So I think this"},{"speaker":"[Brandon DaCruz]","startTime":2385.77,"endTime":2388.711,"body":"has been one of the most fascinating topics"},{"speaker":"[Brandon DaCruz]","startTime":2388.752,"endTime":2392.814,"body":"because I know you guys originally"},{"speaker":"[Brandon DaCruz]","startTime":2388.752,"endTime":2392.814,"body":"came, especially Brian, you came from a CrossFit"},{"speaker":"[Brandon DaCruz]","startTime":2392.834,"endTime":2396.116,"body":"background. So you did CrossFit"},{"speaker":"[Brandon DaCruz]","startTime":2392.834,"endTime":2396.116,"body":"competitively. So I think you might have been"},{"speaker":"[Brandon DaCruz]","startTime":2396.277,"endTime":2399.639,"body":"more in line with some aerobic"},{"speaker":"[Brandon DaCruz]","startTime":2396.277,"endTime":2399.639,"body":"training than I was because I came from a bodybuilding"},{"speaker":"[Brandon DaCruz]","startTime":2399.659,"endTime":2403.001,"body":"perspective. I competed 15"},{"speaker":"[Brandon DaCruz]","startTime":2399.659,"endTime":2403.001,"body":"times over six years. And at that time, it"},{"speaker":"[Brandon DaCruz]","startTime":2403.041,"endTime":2406.623,"body":"was like people used to literally"},{"speaker":"[Brandon DaCruz]","startTime":2403.041,"endTime":2406.623,"body":"wear shirts that said, you know, Cardi, no,"},{"speaker":"[Brandon DaCruz]","startTime":2406.844,"endTime":2410.766,"body":"or no cardio crew or like,"},{"speaker":"[Brandon DaCruz]","startTime":2406.844,"endTime":2410.766,"body":"you know, the F cardio crew. I won't curse"},{"speaker":"[Brandon DaCruz]","startTime":2410.786,"endTime":2413.968,"body":"on your podcast. But, you"},{"speaker":"[Brandon DaCruz]","startTime":2410.786,"endTime":2413.968,"body":"know, that was the sentiment essentially that"},{"speaker":"[Brandon DaCruz]","startTime":2414.128,"endTime":2417.551,"body":"these were polar opposite"},{"speaker":"[Brandon DaCruz]","startTime":2414.128,"endTime":2417.551,"body":"things. really came back from mechanistic data,"},{"speaker":"[Brandon DaCruz]","startTime":2417.791,"endTime":2421.213,"body":"which showed that cardio activates"},{"speaker":"[Brandon DaCruz]","startTime":2417.791,"endTime":2421.213,"body":"AMK, you know, resistant training activates"},{"speaker":"[Brandon DaCruz]","startTime":2421.293,"endTime":2424.756,"body":"mTOR, and they're antagonistic"},{"speaker":"[Brandon DaCruz]","startTime":2421.293,"endTime":2424.756,"body":"to each other essentially. But if we really"},{"speaker":"[Brandon DaCruz]","startTime":2424.796,"endTime":2429.118,"body":"look, and it's really interesting"},{"speaker":"[Brandon DaCruz]","startTime":2424.796,"endTime":2429.118,"body":"because the research has evolved so much and"},{"speaker":"[Brandon DaCruz]","startTime":2429.138,"endTime":2432.2,"body":"there's been so much research"},{"speaker":"[Brandon DaCruz]","startTime":2429.138,"endTime":2432.2,"body":"done on the topic of concurrent training just"},{"speaker":"[Brandon DaCruz]","startTime":2432.22,"endTime":2434.382,"body":"within the last few years."},{"speaker":"[Brandon DaCruz]","startTime":2432.22,"endTime":2434.382,"body":"So these are things that we could dive into."},{"speaker":"[Brandon DaCruz]","startTime":2434.982,"endTime":2437.664,"body":"But, you know, one of the"},{"speaker":"[Brandon DaCruz]","startTime":2434.982,"endTime":2437.664,"body":"most recent meta-analysis that I've read on"},{"speaker":"[Brandon DaCruz]","startTime":2437.684,"endTime":2440.866,"body":"this topic was by Schumann"},{"speaker":"[Brandon DaCruz]","startTime":2437.684,"endTime":2440.866,"body":"et al. I believe it came out last year and"},{"speaker":"[Brandon DaCruz]","startTime":2440.886,"endTime":2446.15,"body":"they looked at the effects"},{"speaker":"[Brandon DaCruz]","startTime":2440.886,"endTime":2446.15,"body":"of concurrent training where someone training"},{"speaker":"[Brandon DaCruz]","startTime":2446.61,"endTime":2449.772,"body":"and its impact on muscle growth"},{"speaker":"[Brandon DaCruz]","startTime":2446.61,"endTime":2449.772,"body":"and strength. And what they found essentially"},{"speaker":"[Brandon DaCruz]","startTime":2449.812,"endTime":2453.815,"body":"was that concurrent aerobic"},{"speaker":"[Brandon DaCruz]","startTime":2449.812,"endTime":2453.815,"body":"and resistant training does not compromise"},{"speaker":"[Brandon DaCruz]","startTime":2453.875,"endTime":2457.317,"body":"either muscle hypertrophy"},{"speaker":"[Brandon DaCruz]","startTime":2453.875,"endTime":2457.317,"body":"or maximal strength development even when compared"},{"speaker":"[Brandon DaCruz]","startTime":2457.557,"endTime":2460.499,"body":"to just resistant training"},{"speaker":"[Brandon DaCruz]","startTime":2457.557,"endTime":2460.499,"body":"on its own. So essentially what that means"},{"speaker":"[Brandon DaCruz]","startTime":2460.579,"endTime":2464.442,"body":"for us in this audience is"},{"speaker":"[Brandon DaCruz]","startTime":2460.579,"endTime":2464.442,"body":"that you can add in aerobic training and you're"},{"speaker":"[Brandon DaCruz]","startTime":2464.462,"endTime":2468.104,"body":"going to be able to get the"},{"speaker":"[Brandon DaCruz]","startTime":2464.462,"endTime":2468.104,"body":"same gains both in muscle as well as strength"},{"speaker":"[Brandon DaCruz]","startTime":2468.124,"endTime":2471.387,"body":"development as you would if"},{"speaker":"[Brandon DaCruz]","startTime":2468.124,"endTime":2471.387,"body":"you just did resistance training by itself."},{"speaker":"[Brandon DaCruz]","startTime":2471.447,"endTime":2474.469,"body":"Now the one thing that is"},{"speaker":"[Brandon DaCruz]","startTime":2471.447,"endTime":2474.469,"body":"impaired, and we do see this in countless..."},{"speaker":"[Brandon DaCruz]","startTime":2475.75,"endTime":2479.852,"body":"across countless bodies of,"},{"speaker":"[Brandon DaCruz]","startTime":2475.75,"endTime":2479.852,"body":"the countless body of the literature essentially,"},{"speaker":"[Brandon DaCruz]","startTime":2479.912,"endTime":2483.655,"body":"is that it will diminish peak"},{"speaker":"[Brandon DaCruz]","startTime":2479.912,"endTime":2483.655,"body":"power output. But unless you're really doing"},{"speaker":"[Brandon DaCruz]","startTime":2483.695,"endTime":2486.096,"body":"like weight, like Olympic"},{"speaker":"[Brandon DaCruz]","startTime":2483.695,"endTime":2486.096,"body":"weightlifting, it's something that's really"},{"speaker":"[Brandon DaCruz]","startTime":2486.116,"endTime":2489.559,"body":"not going to be applicable"},{"speaker":"[Brandon DaCruz]","startTime":2486.116,"endTime":2489.559,"body":"to us. But then I think we gotta tease out"},{"speaker":"[Brandon DaCruz]","startTime":2489.579,"endTime":2492.0,"body":"because that's just talking"},{"speaker":"[Brandon DaCruz]","startTime":2489.579,"endTime":2492.0,"body":"about cardio in general. We really have to"},{"speaker":"[Brandon DaCruz]","startTime":2492.04,"endTime":2496.323,"body":"tease out, you know, low intensity,"},{"speaker":"[Brandon DaCruz]","startTime":2492.04,"endTime":2496.323,"body":"steady state cardio, and then hit cardio, because"},{"speaker":"[Brandon DaCruz]","startTime":2496.343,"endTime":2499.846,"body":"these are two different ends"},{"speaker":"[Brandon DaCruz]","startTime":2496.343,"endTime":2499.846,"body":"of the spectrum for aerobic training essentially."},{"speaker":"[Brandon DaCruz]","startTime":2499.866,"endTime":2502.747,"body":"And there was another recent"},{"speaker":"[Brandon DaCruz]","startTime":2499.866,"endTime":2502.747,"body":"meta-analysis that found there was a difference"},{"speaker":"[Brandon DaCruz]","startTime":2502.768,"endTime":2503.428,"body":"in muscle growth"},{"speaker":"[Brandon DaCruz]","startTime":2506.87,"endTime":2510.072,"body":"that included both resistance"},{"speaker":"[Brandon DaCruz]","startTime":2506.87,"endTime":2510.072,"body":"and aerobic training. However, these were minimal."},{"speaker":"[Brandon DaCruz]","startTime":2510.413,"endTime":2515.396,"body":"It was like very minimal decrements"},{"speaker":"[Brandon DaCruz]","startTime":2510.413,"endTime":2515.396,"body":"in muscle gain, but it was only shown when"},{"speaker":"[Brandon DaCruz]","startTime":2515.416,"endTime":2518.738,"body":"they combined HIIT training"},{"speaker":"[Brandon DaCruz]","startTime":2515.416,"endTime":2518.738,"body":"with resistance training. And that found that"},{"speaker":"[Brandon DaCruz]","startTime":2518.758,"endTime":2521.88,"body":"effect was not found in lower"},{"speaker":"[Brandon DaCruz]","startTime":2518.758,"endTime":2521.88,"body":"intensity forms of steady state cardio. So"},{"speaker":"[Brandon DaCruz]","startTime":2521.9,"endTime":2524.942,"body":"we see that, you know, when"},{"speaker":"[Brandon DaCruz]","startTime":2521.9,"endTime":2524.942,"body":"it's higher intensity, it could have, you know,"},{"speaker":"[Brandon DaCruz]","startTime":2525.563,"endTime":2529.325,"body":"diminishments in recovery"},{"speaker":"[Brandon DaCruz]","startTime":2525.563,"endTime":2529.325,"body":"capacity. We see a much higher elevations in"},{"speaker":"[Brandon DaCruz]","startTime":2529.365,"endTime":2532.908,"body":"cortisol, so catabolic hormones,"},{"speaker":"[Brandon DaCruz]","startTime":2529.365,"endTime":2532.908,"body":"essentially. It's also going to deplete more"},{"speaker":"[Brandon DaCruz]","startTime":2532.928,"endTime":2535.309,"body":"of our energy substrate. You're"},{"speaker":"[Brandon DaCruz]","startTime":2532.928,"endTime":2535.309,"body":"burning more calories within that session."},{"speaker":"[Brandon DaCruz]","startTime":2535.75,"endTime":2538.411,"body":"So just from anyone that's"},{"speaker":"[Brandon DaCruz]","startTime":2535.75,"endTime":2538.411,"body":"done it, believe me, I came from the bodybuilding"},{"speaker":"[Brandon DaCruz]","startTime":2538.451,"endTime":2540.973,"body":"era. So we used to do HIIT"},{"speaker":"[Brandon DaCruz]","startTime":2538.451,"endTime":2540.973,"body":"like it was going out of style. And I'll tell"},{"speaker":"[Brandon DaCruz]","startTime":2541.013,"endTime":2544.715,"body":"you, any preps that I included"},{"speaker":"[Brandon DaCruz]","startTime":2541.013,"endTime":2544.715,"body":"HIIT, I felt trashed. Like it was just, it"},{"speaker":"[Brandon DaCruz]","startTime":2544.735,"endTime":2548.938,"body":"was impeding my ability to"},{"speaker":"[Brandon DaCruz]","startTime":2544.735,"endTime":2548.938,"body":"train legs effectively. I felt, you know, especially"},{"speaker":"[Brandon DaCruz]","startTime":2548.958,"endTime":2552.361,"body":"in a dieting scenario, it"},{"speaker":"[Brandon DaCruz]","startTime":2548.958,"endTime":2552.361,"body":"was something that I'm glad that we've gotten"},{"speaker":"[Brandon DaCruz]","startTime":2552.401,"endTime":2555.002,"body":"away from that. I remember"},{"speaker":"[Brandon DaCruz]","startTime":2552.401,"endTime":2555.002,"body":"Lane Norton was huge on it. Eric Helms was"},{"speaker":"[Brandon DaCruz]","startTime":2555.042,"endTime":2558.745,"body":"huge on it. All these guys"},{"speaker":"[Brandon DaCruz]","startTime":2555.042,"endTime":2558.745,"body":"that I'm, I was following coming up as a competitive"},{"speaker":"[Brandon DaCruz]","startTime":2558.765,"endTime":2562.687,"body":"bodybuilder, they were all"},{"speaker":"[Brandon DaCruz]","startTime":2558.765,"endTime":2562.687,"body":"promoting that this was better for muscle growth"},{"speaker":"[Brandon DaCruz]","startTime":2562.868,"endTime":2566.19,"body":"or better for muscle retention"},{"speaker":"[Brandon DaCruz]","startTime":2562.868,"endTime":2566.19,"body":"rather. Let me clear that up. deficit, so we're"},{"speaker":"[Brandon DaCruz]","startTime":2566.21,"endTime":2570.473,"body":"not really building muscle."},{"speaker":"[Brandon DaCruz]","startTime":2566.21,"endTime":2570.473,"body":"However, we've seen that the tides have turned"},{"speaker":"[Brandon DaCruz]","startTime":2570.513,"endTime":2575.336,"body":"on that. But then if we actually"},{"speaker":"[Brandon DaCruz]","startTime":2570.513,"endTime":2575.336,"body":"look at like, let's see, we see in the literature"},{"speaker":"[Brandon DaCruz]","startTime":2575.456,"endTime":2579.238,"body":"on meta-analytic data that"},{"speaker":"[Brandon DaCruz]","startTime":2575.456,"endTime":2579.238,"body":"there isn't this interference effect anymore"},{"speaker":"[Brandon DaCruz]","startTime":2579.279,"endTime":2582.24,"body":"between resistant training"},{"speaker":"[Brandon DaCruz]","startTime":2579.279,"endTime":2582.24,"body":"and at least lower intensity aerobic training."},{"speaker":"[Brandon DaCruz]","startTime":2582.541,"endTime":2586.483,"body":"However, now we see that there's"},{"speaker":"[Brandon DaCruz]","startTime":2582.541,"endTime":2586.483,"body":"many beneficial adaptations that come with"},{"speaker":"[Brandon DaCruz]","startTime":2586.503,"endTime":2589.565,"body":"aerobic training. And some"},{"speaker":"[Brandon DaCruz]","startTime":2586.503,"endTime":2589.565,"body":"of those we're going to see increases in mitochondrial"},{"speaker":"[Brandon DaCruz]","startTime":2589.585,"endTime":2592.727,"body":"density. We're going to see"},{"speaker":"[Brandon DaCruz]","startTime":2589.585,"endTime":2592.727,"body":"increases in capillary density in muscle tissue."},{"speaker":"[Brandon DaCruz]","startTime":2593.188,"endTime":2596.69,"body":"And all these things are going"},{"speaker":"[Brandon DaCruz]","startTime":2593.188,"endTime":2596.69,"body":"to allow for better nutrient better blood flow,"},{"speaker":"[Brandon DaCruz]","startTime":2597.791,"endTime":2601.713,"body":"and all these other aerobic"},{"speaker":"[Brandon DaCruz]","startTime":2597.791,"endTime":2601.713,"body":"fitness increases which are going to help with"},{"speaker":"[Brandon DaCruz]","startTime":2601.754,"endTime":2605.376,"body":"recovery capacity. And there"},{"speaker":"[Brandon DaCruz]","startTime":2601.754,"endTime":2605.376,"body":"was just a recent study which is really interesting."},{"speaker":"[Brandon DaCruz]","startTime":2605.416,"endTime":2610.159,"body":"It came out of Stu Phillips'"},{"speaker":"[Brandon DaCruz]","startTime":2605.416,"endTime":2610.159,"body":"lab and they looked at or they found that short-term"},{"speaker":"[Brandon DaCruz]","startTime":2610.239,"endTime":2614.062,"body":"aerobic conditioning prior"},{"speaker":"[Brandon DaCruz]","startTime":2610.239,"endTime":2614.062,"body":"to resistance training increased subjects hypertrophic"},{"speaker":"[Brandon DaCruz]","startTime":2614.102,"endTime":2617.984,"body":"response. So essentially what"},{"speaker":"[Brandon DaCruz]","startTime":2614.102,"endTime":2617.984,"body":"they did was they looked at taking healthy"},{"speaker":"[Brandon DaCruz]","startTime":2618.024,"endTime":2621.387,"body":"young men and women and they"},{"speaker":"[Brandon DaCruz]","startTime":2618.024,"endTime":2621.387,"body":"had them do a six-week aerobic training intervention"},{"speaker":"[Brandon DaCruz]","startTime":2621.487,"endTime":2626.51,"body":"done via unilateral cycling."},{"speaker":"[Brandon DaCruz]","startTime":2621.487,"endTime":2626.51,"body":"So only one leg got this intervention. each"},{"speaker":"[Brandon DaCruz]","startTime":2626.55,"endTime":2630.453,"body":"subject was able to act as"},{"speaker":"[Brandon DaCruz]","startTime":2626.55,"endTime":2630.453,"body":"their own control. And so on one leg, they"},{"speaker":"[Brandon DaCruz]","startTime":2630.473,"endTime":2635.496,"body":"had them do three 45 minute"},{"speaker":"[Brandon DaCruz]","startTime":2630.473,"endTime":2635.496,"body":"moderate intensity sessions per week. And then"},{"speaker":"[Brandon DaCruz]","startTime":2635.616,"endTime":2638.518,"body":"after the six week aerobic"},{"speaker":"[Brandon DaCruz]","startTime":2635.616,"endTime":2638.518,"body":"training intervention, they had them engage"},{"speaker":"[Brandon DaCruz]","startTime":2638.578,"endTime":2642.461,"body":"in a 10 week bilateral, so"},{"speaker":"[Brandon DaCruz]","startTime":2638.578,"endTime":2642.461,"body":"both legs, lower body resistance training program."},{"speaker":"[Brandon DaCruz]","startTime":2642.481,"endTime":2646.323,"body":"So now that one leg that had"},{"speaker":"[Brandon DaCruz]","startTime":2642.481,"endTime":2646.323,"body":"been trained aerobically was now being compared"},{"speaker":"[Brandon DaCruz]","startTime":2646.363,"endTime":2649.265,"body":"to one leg that did not get"},{"speaker":"[Brandon DaCruz]","startTime":2646.363,"endTime":2649.265,"body":"those aerobic benefits or did not get that"},{"speaker":"[Brandon DaCruz]","startTime":2649.285,"endTime":2653.228,"body":"aerobic training. And what"},{"speaker":"[Brandon DaCruz]","startTime":2649.285,"endTime":2653.228,"body":"they found was the leg that did both aerobic"},{"speaker":"[Brandon DaCruz]","startTime":2653.248,"endTime":2657.09,"body":"and resistance training increased"},{"speaker":"[Brandon DaCruz]","startTime":2653.248,"endTime":2657.09,"body":"type one muscle fibers, whereas the leg that"},{"speaker":"[Brandon DaCruz]","startTime":2657.23,"endTime":2660.793,"body":"only did resistant training"},{"speaker":"[Brandon DaCruz]","startTime":2657.23,"endTime":2660.793,"body":"on its own only increased type 2 fiber size,"},{"speaker":"[Brandon DaCruz]","startTime":2660.813,"endTime":2666.277,"body":"so essentially fast switch"},{"speaker":"[Brandon DaCruz]","startTime":2660.813,"endTime":2666.277,"body":"fibers. And so, in the leg that did both, essentially"},{"speaker":"[Brandon DaCruz]","startTime":2666.337,"endTime":2669.819,"body":"it experienced more growth"},{"speaker":"[Brandon DaCruz]","startTime":2666.337,"endTime":2669.819,"body":"and they also saw different downstream effects."},{"speaker":"[Brandon DaCruz]","startTime":2669.839,"endTime":2673.902,"body":"So, they saw better satellite"},{"speaker":"[Brandon DaCruz]","startTime":2669.839,"endTime":2673.902,"body":"cell content, they saw better aerobic capacity"},{"speaker":"[Brandon DaCruz]","startTime":2673.922,"endTime":2677.024,"body":"within it, better mitochondrial"},{"speaker":"[Brandon DaCruz]","startTime":2673.922,"endTime":2677.024,"body":"density. So, there's all these downstream effects"},{"speaker":"[Brandon DaCruz]","startTime":2677.404,"endTime":2681.767,"body":"which extrapolated over the"},{"speaker":"[Brandon DaCruz]","startTime":2677.404,"endTime":2681.767,"body":"time course. You don't want your aerobic fitness"},{"speaker":"[Brandon DaCruz]","startTime":2681.787,"endTime":2686.992,"body":"to be a limiter on your hypertrophy"},{"speaker":"[Brandon DaCruz]","startTime":2681.787,"endTime":2686.992,"body":"or on your training. intervention, but we also"},{"speaker":"[Brandon DaCruz]","startTime":2687.032,"endTime":2689.997,"body":"see that it could be, it's"},{"speaker":"[Brandon DaCruz]","startTime":2687.032,"endTime":2689.997,"body":"not taking away like we used to think, but"},{"speaker":"[Brandon DaCruz]","startTime":2690.037,"endTime":2692.822,"body":"it might be additive. And"},{"speaker":"[Brandon DaCruz]","startTime":2690.037,"endTime":2692.822,"body":"that's what I find really interesting about"},{"speaker":"[Brandon DaCruz]","startTime":2692.862,"endTime":2696.368,"body":"this topic and about concurrent"},{"speaker":"[Brandon DaCruz]","startTime":2692.862,"endTime":2696.368,"body":"training because we've really shifted the paradigm"},{"speaker":"[Brandon DaCruz]","startTime":2696.408,"endTime":2696.548,"body":"on it."},{"speaker":"[Bryan Boorstein]","startTime":2698.614,"endTime":2701.618,"body":"Yeah, no, it's super interesting."},{"speaker":"[Bryan Boorstein]","startTime":2698.614,"endTime":2701.618,"body":"I have some things to say, but Aaron, you want"},{"speaker":"[Bryan Boorstein]","startTime":2701.638,"endTime":2704.682,"body":"to jump in real quick? All"},{"speaker":"[Aaron Straker]","startTime":2703.528,"endTime":2704.417,"body":"No, take it away Brian."},{"speaker":"[Bryan Boorstein]","startTime":2704.822,"endTime":2709.789,"body":"right, cool. Yeah, so I think"},{"speaker":"[Bryan Boorstein]","startTime":2704.822,"endTime":2709.789,"body":"that study specifically is really interesting."},{"speaker":"[Bryan Boorstein]","startTime":2710.269,"endTime":2713.033,"body":"Do you remember if that was"},{"speaker":"[Bryan Boorstein]","startTime":2710.269,"endTime":2713.033,"body":"done on trained or untrained?"},{"speaker":"[Brandon DaCruz]","startTime":2713.89,"endTime":2715.531,"body":"it was on untrained individuals."},{"speaker":"[Brandon DaCruz]","startTime":2713.89,"endTime":2715.531,"body":"So we"},{"speaker":"[Bryan Boorstein]","startTime":2715.434,"endTime":2715.617,"body":"That's"},{"speaker":"[Brandon DaCruz]","startTime":2715.551,"endTime":2715.631,"body":"do"},{"speaker":"[Bryan Boorstein]","startTime":2715.637,"endTime":2715.759,"body":"what"},{"speaker":"[Brandon DaCruz]","startTime":2715.651,"endTime":2715.831,"body":"have to"},{"speaker":"[Bryan Boorstein]","startTime":2715.8,"endTime":2715.84,"body":"I"},{"speaker":"[Brandon DaCruz]","startTime":2715.871,"endTime":2715.971,"body":"put"},{"speaker":"[Bryan Boorstein]","startTime":2715.881,"endTime":2716.145,"body":"thought."},{"speaker":"[Brandon DaCruz]","startTime":2715.991,"endTime":2716.371,"body":"the caveat"},{"speaker":"[Bryan Boorstein]","startTime":2716.327,"endTime":2716.571,"body":"Yeah."},{"speaker":"[Brandon DaCruz]","startTime":2716.391,"endTime":2719.153,"body":"of that. So they're gonna"},{"speaker":"[Brandon DaCruz]","startTime":2716.391,"endTime":2719.153,"body":"be more responsive. But remember, when we do"},{"speaker":"[Brandon DaCruz]","startTime":2719.233,"endTime":2723.496,"body":"within subject studies where"},{"speaker":"[Brandon DaCruz]","startTime":2719.233,"endTime":2723.496,"body":"they're utilizing like these unilateral designs,"},{"speaker":"[Brandon DaCruz]","startTime":2724.096,"endTime":2727.078,"body":"that person is their own control."},{"speaker":"[Brandon DaCruz]","startTime":2724.096,"endTime":2727.078,"body":"They're getting the same nutritional intervention."},{"speaker":"[Brandon DaCruz]","startTime":2727.098,"endTime":2728.98,"body":"They're getting the same sleep."},{"speaker":"[Brandon DaCruz]","startTime":2727.098,"endTime":2728.98,"body":"And so we just"},{"speaker":"[Bryan Boorstein]","startTime":2728.874,"endTime":2728.949,"body":"Bye."},{"speaker":"[Brandon DaCruz]","startTime":2729.02,"endTime":2733.383,"body":"see a better response to that."},{"speaker":"[Brandon DaCruz]","startTime":2729.02,"endTime":2733.383,"body":"And so what I kind of take away from that,"},{"speaker":"[Brandon DaCruz]","startTime":2733.483,"endTime":2737.505,"body":"I always, you know, it's one,"},{"speaker":"[Brandon DaCruz]","startTime":2733.483,"endTime":2737.505,"body":"you know, study. We can't extrapolate everything"},{"speaker":"[Brandon DaCruz]","startTime":2737.585,"endTime":2742.389,"body":"out to that. What we can say"},{"speaker":"[Brandon DaCruz]","startTime":2737.585,"endTime":2742.389,"body":"is that if this has, you know, affects mechanistically"},{"speaker":"[Brandon DaCruz]","startTime":2742.509,"endTime":2746.131,"body":"as well as in, you know, actually"},{"speaker":"[Brandon DaCruz]","startTime":2742.509,"endTime":2746.131,"body":"tangible research, like they're actually seeing"},{"speaker":"[Brandon DaCruz]","startTime":2746.171,"endTime":2749.333,"body":"it in the lab, they're seeing"},{"speaker":"[Brandon DaCruz]","startTime":2746.171,"endTime":2749.333,"body":"it in their performance, that it might not"},{"speaker":"[Brandon DaCruz]","startTime":2749.373,"endTime":2752.475,"body":"be as drastic for someone"},{"speaker":"[Brandon DaCruz]","startTime":2749.373,"endTime":2752.475,"body":"like you or I or Aaron, who we have years of"},{"speaker":"[Brandon DaCruz]","startTime":2752.515,"endTime":2756.198,"body":"experience, but it could be"},{"speaker":"[Brandon DaCruz]","startTime":2752.515,"endTime":2756.198,"body":"beneficial if, like I said before, if aerobic"},{"speaker":"[Brandon DaCruz]","startTime":2756.238,"endTime":2758.86,"body":"conditioning is your limiter,"},{"speaker":"[Brandon DaCruz]","startTime":2756.238,"endTime":2758.86,"body":"because I'll tell you, I've worked with a lot"},{"speaker":"[Brandon DaCruz]","startTime":2758.92,"endTime":2763.222,"body":"of very hyper-muscular individuals,"},{"speaker":"[Brandon DaCruz]","startTime":2758.92,"endTime":2763.222,"body":"competitive bodybuilders, and they're the guy"},{"speaker":"[Brandon DaCruz]","startTime":2763.242,"endTime":2767.025,"body":"that they can't do a 20 rep"},{"speaker":"[Brandon DaCruz]","startTime":2763.242,"endTime":2767.025,"body":"set of hack squats without dying, like literally"},{"speaker":"[Brandon DaCruz]","startTime":2767.065,"endTime":2769.827,"body":"dying in between sets. And"},{"speaker":"[Brandon DaCruz]","startTime":2767.065,"endTime":2769.827,"body":"they, you know, we obviously know that you"},{"speaker":"[Brandon DaCruz]","startTime":2769.847,"endTime":2773.209,"body":"don't have to take short rest"},{"speaker":"[Brandon DaCruz]","startTime":2769.847,"endTime":2773.209,"body":"intervals. That's not going to benefit hypertrophy."},{"speaker":"[Brandon DaCruz]","startTime":2773.97,"endTime":2779.193,"body":"minutes on a compound set"},{"speaker":"[Brandon DaCruz]","startTime":2773.97,"endTime":2779.193,"body":"like a hack squat would be ideal. However,"},{"speaker":"[Brandon DaCruz]","startTime":2779.613,"endTime":2783.076,"body":"if cardio respiratory fitness"},{"speaker":"[Brandon DaCruz]","startTime":2779.613,"endTime":2783.076,"body":"is your limiting factor and you can't even"},{"speaker":"[Brandon DaCruz]","startTime":2783.096,"endTime":2786.638,"body":"get to the point of fatigue,"},{"speaker":"[Brandon DaCruz]","startTime":2783.096,"endTime":2786.638,"body":"you can't even go to failure because your aerobic"},{"speaker":"[Brandon DaCruz]","startTime":2786.658,"endTime":2790.521,"body":"fitness is that limiter, I"},{"speaker":"[Brandon DaCruz]","startTime":2786.658,"endTime":2790.521,"body":"would dispute or I would argue that it's going"},{"speaker":"[Brandon DaCruz]","startTime":2790.541,"endTime":2794.323,"body":"to limit your ultimate hypertrophy"},{"speaker":"[Brandon DaCruz]","startTime":2790.541,"endTime":2794.323,"body":"potential because your fitness is that bottleneck."},{"speaker":"[Brandon DaCruz]","startTime":2794.363,"endTime":2797.805,"body":"And really how I look at everything"},{"speaker":"[Brandon DaCruz]","startTime":2794.363,"endTime":2797.805,"body":"within the context of coaching is I need to"},{"speaker":"[Brandon DaCruz]","startTime":2797.825,"endTime":2800.747,"body":"look at a client's bottleneck"},{"speaker":"[Brandon DaCruz]","startTime":2797.825,"endTime":2800.747,"body":"first and foremost. So from a nutritional intervention"},{"speaker":"[Brandon DaCruz]","startTime":2800.787,"endTime":2806.011,"body":"perspective, They're emotionally"},{"speaker":"[Brandon DaCruz]","startTime":2800.787,"endTime":2806.011,"body":"eating. That might be their limiter. We got"},{"speaker":"[Brandon DaCruz]","startTime":2806.031,"endTime":2809.053,"body":"to work on that before we"},{"speaker":"[Brandon DaCruz]","startTime":2806.031,"endTime":2809.053,"body":"work on any other body composition goals. If"},{"speaker":"[Brandon DaCruz]","startTime":2809.093,"endTime":2811.795,"body":"someone comes to me in a state"},{"speaker":"[Brandon DaCruz]","startTime":2809.093,"endTime":2811.795,"body":"of insulin resistance, that's their bottleneck,"},{"speaker":"[Brandon DaCruz]","startTime":2812.135,"endTime":2815.597,"body":"limiting their health potential"},{"speaker":"[Brandon DaCruz]","startTime":2812.135,"endTime":2815.597,"body":"or being able to optimize a lot of things from"},{"speaker":"[Brandon DaCruz]","startTime":2815.617,"endTime":2818.639,"body":"a metabolic health perspective."},{"speaker":"[Brandon DaCruz]","startTime":2815.617,"endTime":2818.639,"body":"We're going to tackle that first. And if someone"},{"speaker":"[Brandon DaCruz]","startTime":2818.679,"endTime":2821.821,"body":"comes to me and they have"},{"speaker":"[Brandon DaCruz]","startTime":2818.679,"endTime":2821.821,"body":"shit aerobic fitness and that's their limiter,"},{"speaker":"[Brandon DaCruz]","startTime":2822.002,"endTime":2826.445,"body":"they can't do... They're having"},{"speaker":"[Brandon DaCruz]","startTime":2822.002,"endTime":2826.445,"body":"the inability to recover between sets, between"},{"speaker":"[Brandon DaCruz]","startTime":2826.485,"endTime":2829.266,"body":"workouts. They're not able"},{"speaker":"[Brandon DaCruz]","startTime":2826.485,"endTime":2829.266,"body":"to utilize maybe higher frequency training"},{"speaker":"[Brandon DaCruz]","startTime":2829.367,"endTime":2832.749,"body":"or they're really capped on"},{"speaker":"[Brandon DaCruz]","startTime":2829.367,"endTime":2832.749,"body":"the amount of weekly volume that they could"},{"speaker":"[Brandon DaCruz]","startTime":2832.769,"endTime":2836.693,"body":"do. Here's one thing, it's"},{"speaker":"[Brandon DaCruz]","startTime":2832.769,"endTime":2836.693,"body":"not about just titrating up volume. However,"},{"speaker":"[Brandon DaCruz]","startTime":2837.114,"endTime":2840.818,"body":"if it's not that your body"},{"speaker":"[Brandon DaCruz]","startTime":2837.114,"endTime":2840.818,"body":"is non-responsive to higher volume, it's that"},{"speaker":"[Brandon DaCruz]","startTime":2840.858,"endTime":2845.124,"body":"your recovery or your aerobic"},{"speaker":"[Brandon DaCruz]","startTime":2840.858,"endTime":2845.124,"body":"fitness is limiting your ability to do the"},{"speaker":"[Brandon DaCruz]","startTime":2845.144,"endTime":2849.009,"body":"volume you may need to do"},{"speaker":"[Brandon DaCruz]","startTime":2845.144,"endTime":2849.009,"body":"to continue to see gains, that's an issue."},{"speaker":"[Bryan Boorstein]","startTime":2849.954,"endTime":2854.116,"body":"Yeah. So you touched on a"},{"speaker":"[Bryan Boorstein]","startTime":2849.954,"endTime":2854.116,"body":"number of things that I was gonna touch on"},{"speaker":"[Bryan Boorstein]","startTime":2854.156,"endTime":2859.38,"body":"too in the prior stanza where"},{"speaker":"[Bryan Boorstein]","startTime":2854.156,"endTime":2859.38,"body":"you kind of talked about mitochondrial function"},{"speaker":"[Bryan Boorstein]","startTime":2859.42,"endTime":2865.484,"body":"and density and stuff like"},{"speaker":"[Bryan Boorstein]","startTime":2859.42,"endTime":2865.484,"body":"that. And so from my understanding, and I don't"},{"speaker":"[Bryan Boorstein]","startTime":2865.504,"endTime":2868.566,"body":"know how well versed you"},{"speaker":"[Bryan Boorstein]","startTime":2865.504,"endTime":2868.566,"body":"are in this, but most of those changes, or"},{"speaker":"[Bryan Boorstein]","startTime":2868.606,"endTime":2873.589,"body":"at least they're optimized"},{"speaker":"[Bryan Boorstein]","startTime":2868.606,"endTime":2873.589,"body":"in the state of doing like a zone two type"},{"speaker":"[Bryan Boorstein]","startTime":2873.609,"endTime":2877.012,"body":"training, meaning that heart"},{"speaker":"[Bryan Boorstein]","startTime":2873.609,"endTime":2877.012,"body":"rate is gonna be somewhere between that like"},{"speaker":"[Bryan Boorstein]","startTime":2877.052,"endTime":2884.777,"body":"65, 70, maybe 75% max sustained"},{"speaker":"[Bryan Boorstein]","startTime":2877.052,"endTime":2884.777,"body":"for, you know, 45 to 60 minutes. And so that's"},{"speaker":"[Bryan Boorstein]","startTime":2884.817,"endTime":2889.2,"body":"been the main route of cardio"},{"speaker":"[Bryan Boorstein]","startTime":2884.817,"endTime":2889.2,"body":"that I've been pursuing recently. And that"},{"speaker":"[Bryan Boorstein]","startTime":2889.24,"endTime":2892.542,"body":"leads me into kind of my"},{"speaker":"[Bryan Boorstein]","startTime":2889.24,"endTime":2892.542,"body":"next question, which is if you have any thoughts,"},{"speaker":"[Bryan Boorstein]","startTime":2892.602,"endTime":2895.944,"body":"I don't know if there's even"},{"speaker":"[Bryan Boorstein]","startTime":2892.602,"endTime":2895.944,"body":"any research on this, but just maybe your personal"},{"speaker":"[Bryan Boorstein]","startTime":2895.984,"endTime":2902.829,"body":"thoughts on how doing that"},{"speaker":"[Bryan Boorstein]","startTime":2895.984,"endTime":2902.829,"body":"type of cardio may differ in its impact on"},{"speaker":"[Bryan Boorstein]","startTime":2903.789,"endTime":2908.312,"body":"your sleep, your quality"},{"speaker":"[Bryan Boorstein]","startTime":2903.789,"endTime":2908.312,"body":"of life, your training, uh, adaptations, uh,"},{"speaker":"[Bryan Boorstein]","startTime":2908.332,"endTime":2914.156,"body":"that compared So some person"},{"speaker":"[Bryan Boorstein]","startTime":2908.332,"endTime":2914.156,"body":"is like, hey, I'm doing 15,000 tech 12 to 15,000"},{"speaker":"[Bryan Boorstein]","startTime":2914.497,"endTime":2915.537,"body":"steps a day. Like I'm really"},{"speaker":"[Brandon DaCruz]","startTime":2915.55,"endTime":2915.85,"body":"Thanks for watching."},{"speaker":"[Bryan Boorstein]","startTime":2915.577,"endTime":2918.639,"body":"moving a lot. And then somebody"},{"speaker":"[Bryan Boorstein]","startTime":2915.577,"endTime":2918.639,"body":"else is like, hey, I'm just going to, you know,"},{"speaker":"[Bryan Boorstein]","startTime":2918.96,"endTime":2923.102,"body":"get five to 6,000 steps a"},{"speaker":"[Bryan Boorstein]","startTime":2918.96,"endTime":2923.102,"body":"day, just moving around daily life, not think"},{"speaker":"[Bryan Boorstein]","startTime":2923.122,"endTime":2926.645,"body":"about it too much, but I'm"},{"speaker":"[Bryan Boorstein]","startTime":2923.122,"endTime":2926.645,"body":"going to hit my four or five times a week zone"},{"speaker":"[Bryan Boorstein]","startTime":2926.685,"endTime":2930.707,"body":"two for 45 to 60 minutes"},{"speaker":"[Bryan Boorstein]","startTime":2926.685,"endTime":2930.707,"body":"on a bike or something like that. Um, do you"},{"speaker":"[Bryan Boorstein]","startTime":2930.747,"endTime":2935.07,"body":"think that there's a, a tangible"},{"speaker":"[Bryan Boorstein]","startTime":2930.747,"endTime":2935.07,"body":"difference between someone doing this via steps,"},{"speaker":"[Bryan Boorstein]","startTime":2935.13,"endTime":2939.233,"body":"just walking at a really"},{"speaker":"[Bryan Boorstein]","startTime":2935.13,"endTime":2939.233,"body":"low intensity versus upping that intensity?"},{"speaker":"[Bryan Boorstein]","startTime":2940.258,"endTime":2941.149,"body":"know a zoner too."},{"speaker":"[Brandon DaCruz]","startTime":2942.47,"endTime":2947.954,"body":"I do think from an efficiency"},{"speaker":"[Brandon DaCruz]","startTime":2942.47,"endTime":2947.954,"body":"perspective, I think you can get more benefits"},{"speaker":"[Brandon DaCruz]","startTime":2948.274,"endTime":2951.836,"body":"from a shorter amount. So"},{"speaker":"[Brandon DaCruz]","startTime":2948.274,"endTime":2951.836,"body":"say we're looking at a daily step count and"},{"speaker":"[Brandon DaCruz]","startTime":2951.876,"endTime":2952.857,"body":"someone is titrating"},{"speaker":"[Bryan Boorstein]","startTime":2952.596,"endTime":2952.685,"body":"you"},{"speaker":"[Brandon DaCruz]","startTime":2952.897,"endTime":2956.399,"body":"up to 10, let's go 10,000"},{"speaker":"[Brandon DaCruz]","startTime":2952.897,"endTime":2956.399,"body":"to 12,000 steps per day and they bring that"},{"speaker":"[Brandon DaCruz]","startTime":2956.419,"endTime":2958.641,"body":"back down. So they're doing"},{"speaker":"[Brandon DaCruz]","startTime":2956.419,"endTime":2958.641,"body":"that daily. That's seven days a week. That"},{"speaker":"[Brandon DaCruz]","startTime":2958.681,"endTime":2962.143,"body":"is their target of, you know,"},{"speaker":"[Brandon DaCruz]","startTime":2958.681,"endTime":2962.143,"body":"that's their average of 11,000 steps per day."},{"speaker":"[Brandon DaCruz]","startTime":2962.603,"endTime":2968.387,"body":"And then they cut that back"},{"speaker":"[Brandon DaCruz]","startTime":2962.603,"endTime":2968.387,"body":"and they decided to say two to three zone two"},{"speaker":"[Brandon DaCruz]","startTime":2968.407,"endTime":2974.691,"body":"cardio sessions. going to"},{"speaker":"[Brandon DaCruz]","startTime":2968.407,"endTime":2974.691,"body":"be able to build better mitochondrial density."},{"speaker":"[Brandon DaCruz]","startTime":2975.352,"endTime":2978.514,"body":"They may be able to optimize"},{"speaker":"[Brandon DaCruz]","startTime":2975.352,"endTime":2978.514,"body":"some of their blood markers a little bit more,"},{"speaker":"[Brandon DaCruz]","startTime":2979.294,"endTime":2982.617,"body":"some of them a little bit"},{"speaker":"[Brandon DaCruz]","startTime":2979.294,"endTime":2982.617,"body":"more efficiently meeting in a shorter period"},{"speaker":"[Brandon DaCruz]","startTime":2982.637,"endTime":2985.298,"body":"of time. I think they, because"},{"speaker":"[Brandon DaCruz]","startTime":2982.637,"endTime":2985.298,"body":"we have to think about it from like the body,"},{"speaker":"[Brandon DaCruz]","startTime":2985.318,"endTime":2988.941,"body":"you know, our entire system"},{"speaker":"[Brandon DaCruz]","startTime":2985.318,"endTime":2988.941,"body":"from a physiological perspective is meant for"},{"speaker":"[Brandon DaCruz]","startTime":2989.001,"endTime":2992.363,"body":"adaptations and our steps"},{"speaker":"[Brandon DaCruz]","startTime":2989.001,"endTime":2992.363,"body":"going to push adaptations to cardiovascular,"},{"speaker":"[Brandon DaCruz]","startTime":2992.763,"endTime":2995.665,"body":"cardiovascular adaptations"},{"speaker":"[Brandon DaCruz]","startTime":2992.763,"endTime":2995.665,"body":"as much as zone two. They're not, they're at"},{"speaker":"[Brandon DaCruz]","startTime":2995.685,"endTime":2998.847,"body":"a lower intensity. However,"},{"speaker":"[Brandon DaCruz]","startTime":2995.685,"endTime":2998.847,"body":"I think there's, there's two sides of this"},{"speaker":"[Brandon DaCruz]","startTime":2998.887,"endTime":3002.67,"body":"equation. So I think cardio,"},{"speaker":"[Brandon DaCruz]","startTime":2998.887,"endTime":3002.67,"body":"you know, and I do like this out because I"},{"speaker":"[Brandon DaCruz]","startTime":3002.71,"endTime":3005.472,"body":"have clients do intentional"},{"speaker":"[Brandon DaCruz]","startTime":3002.71,"endTime":3005.472,"body":"cardio and then I also have them do steps."},{"speaker":"[Brandon DaCruz]","startTime":3005.492,"endTime":3009.775,"body":"So I'm trying to hit, I like"},{"speaker":"[Brandon DaCruz]","startTime":3005.492,"endTime":3009.775,"body":"a multimodal type of approach to a lot of these"},{"speaker":"[Brandon DaCruz]","startTime":3009.795,"endTime":3013.157,"body":"things. I believe that if"},{"speaker":"[Brandon DaCruz]","startTime":3009.795,"endTime":3013.157,"body":"we're able to get, say there's eight slices"},{"speaker":"[Brandon DaCruz]","startTime":3013.197,"endTime":3016.359,"body":"on the pie and you know, maybe"},{"speaker":"[Brandon DaCruz]","startTime":3013.197,"endTime":3016.359,"body":"I shouldn't have one with eight, but say like"},{"speaker":"[Brandon DaCruz]","startTime":3016.379,"endTime":3020.702,"body":"nutrition, resistance training,"},{"speaker":"[Brandon DaCruz]","startTime":3016.379,"endTime":3020.702,"body":"steps and cardio, the four slices of pie rather."},{"speaker":"[Brandon DaCruz]","startTime":3021.222,"endTime":3023.624,"body":"And I want them to get all"},{"speaker":"[Brandon DaCruz]","startTime":3021.222,"endTime":3023.624,"body":"of them instead of just, you know, if they"},{"speaker":"[Brandon DaCruz]","startTime":3023.644,"endTime":3027.406,"body":"have the time, they have the"},{"speaker":"[Brandon DaCruz]","startTime":3023.644,"endTime":3027.406,"body":"interest and they have the ability to do so."},{"speaker":"[Brandon DaCruz]","startTime":3027.767,"endTime":3030.869,"body":"And so I'm trying to take"},{"speaker":"[Brandon DaCruz]","startTime":3027.767,"endTime":3030.869,"body":"every approach to optimize what their goal"},{"speaker":"[Brandon DaCruz]","startTime":3030.929,"endTime":3034.972,"body":"is within the of lifestyle."},{"speaker":"[Brandon DaCruz]","startTime":3030.929,"endTime":3034.972,"body":"And so the only thing that I see oftentimes,"},{"speaker":"[Brandon DaCruz]","startTime":3035.212,"endTime":3038.594,"body":"I think cardio has a really"},{"speaker":"[Brandon DaCruz]","startTime":3035.212,"endTime":3038.594,"body":"great place when someone has the interest to"},{"speaker":"[Brandon DaCruz]","startTime":3038.614,"endTime":3042.497,"body":"do it, the ability to do it,"},{"speaker":"[Brandon DaCruz]","startTime":3038.614,"endTime":3042.497,"body":"and they'll consistently do it because adaptations"},{"speaker":"[Brandon DaCruz]","startTime":3042.517,"endTime":3046.779,"body":"take time to cement. And although"},{"speaker":"[Brandon DaCruz]","startTime":3042.517,"endTime":3046.779,"body":"cardio interventions, say a Zoom2 cardio, will"},{"speaker":"[Brandon DaCruz]","startTime":3046.859,"endTime":3051.463,"body":"elicit those adaptations quicker,"},{"speaker":"[Brandon DaCruz]","startTime":3046.859,"endTime":3051.463,"body":"if the person is inconsistent with it because"},{"speaker":"[Brandon DaCruz]","startTime":3051.483,"endTime":3054.324,"body":"they don't like cardio, they're"},{"speaker":"[Brandon DaCruz]","startTime":3051.483,"endTime":3054.324,"body":"not going to get those. And I could probably"},{"speaker":"[Brandon DaCruz]","startTime":3054.364,"endTime":3058.207,"body":"get those utilizing steps"},{"speaker":"[Brandon DaCruz]","startTime":3054.364,"endTime":3058.207,"body":"a little bit in a longer format. They're still"},{"speaker":"[Brandon DaCruz]","startTime":3058.227,"endTime":3060.629,"body":"going to get a lot of those"},{"speaker":"[Brandon DaCruz]","startTime":3058.227,"endTime":3060.629,"body":"aerobic capacity benefits. They're going to"},{"speaker":"[Brandon DaCruz]","startTime":3060.649,"endTime":3065.192,"body":"see increases in mitochondrial"},{"speaker":"[Brandon DaCruz]","startTime":3060.649,"endTime":3065.192,"body":"density, things of that sort, increases in"},{"speaker":"[Brandon DaCruz]","startTime":3065.232,"endTime":3067.933,"body":"capillary density. They're"},{"speaker":"[Brandon DaCruz]","startTime":3065.232,"endTime":3067.933,"body":"going to get the nutrient delivery perspective."},{"speaker":"[Brandon DaCruz]","startTime":3067.954,"endTime":3069.995,"body":"They're definitely going to"},{"speaker":"[Brandon DaCruz]","startTime":3067.954,"endTime":3069.995,"body":"get the metabolic health perspective. I mean,"},{"speaker":"[Brandon DaCruz]","startTime":3070.295,"endTime":3072.877,"body":"without a shadow of a doubt,"},{"speaker":"[Brandon DaCruz]","startTime":3070.295,"endTime":3072.877,"body":"from a blood glucose and insulin sensitivity"},{"speaker":"[Brandon DaCruz]","startTime":3072.917,"endTime":3076.499,"body":"perspective, post-medical"},{"speaker":"[Brandon DaCruz]","startTime":3072.917,"endTime":3076.499,"body":"walks are one of the best interventions that"},{"speaker":"[Brandon DaCruz]","startTime":3076.519,"endTime":3080.622,"body":"we have for regulating blood"},{"speaker":"[Brandon DaCruz]","startTime":3076.519,"endTime":3080.622,"body":"glucose because really what we see, even in"},{"speaker":"[Brandon DaCruz]","startTime":3080.702,"endTime":3084.384,"body":"lower intensity activities,"},{"speaker":"[Brandon DaCruz]","startTime":3080.702,"endTime":3084.384,"body":"even steps, just the movement of muscle causes"},{"speaker":"[Brandon DaCruz]","startTime":3084.444,"endTime":3087.206,"body":"an increase in non-insulin"},{"speaker":"[Brandon DaCruz]","startTime":3084.444,"endTime":3087.206,"body":"mediated glucose uptake."},{"speaker":"[Brandon DaCruz]","startTime":3092.27,"endTime":3094.711,"body":"to the edge of the surface"},{"speaker":"[Brandon DaCruz]","startTime":3092.27,"endTime":3094.711,"body":"and they're pulling in glucose without the"},{"speaker":"[Brandon DaCruz]","startTime":3094.731,"endTime":3098.714,"body":"need for insulin. So automatically"},{"speaker":"[Brandon DaCruz]","startTime":3094.731,"endTime":3098.714,"body":"that's lowering our insulin demand or our insulin"},{"speaker":"[Brandon DaCruz]","startTime":3098.754,"endTime":3102.176,"body":"need to transport glucose."},{"speaker":"[Brandon DaCruz]","startTime":3098.754,"endTime":3102.176,"body":"And now mind you, glucose, our muscle is the"},{"speaker":"[Brandon DaCruz]","startTime":3102.196,"endTime":3105.739,"body":"site for 80 plus percent of"},{"speaker":"[Brandon DaCruz]","startTime":3102.196,"endTime":3105.739,"body":"glucose disposal. And so if we could do that"},{"speaker":"[Brandon DaCruz]","startTime":3105.779,"endTime":3108.801,"body":"in a non-insulin mediated"},{"speaker":"[Brandon DaCruz]","startTime":3105.779,"endTime":3108.801,"body":"fashion, we're going to lower our insulin demand."},{"speaker":"[Brandon DaCruz]","startTime":3108.841,"endTime":3109.381,"body":"So a lot of times"},{"speaker":"[Bryan Boorstein]","startTime":3109.259,"endTime":3109.409,"body":"Yeah."},{"speaker":"[Brandon DaCruz]","startTime":3109.401,"endTime":3112.443,"body":"what I notice with clients"},{"speaker":"[Brandon DaCruz]","startTime":3109.401,"endTime":3112.443,"body":"of mine that do utilize a lot of steps, they"},{"speaker":"[Brandon DaCruz]","startTime":3112.463,"endTime":3115.545,"body":"have low fasting insulin levels"},{"speaker":"[Brandon DaCruz]","startTime":3112.463,"endTime":3115.545,"body":"because their body doesn't need to overly secrete"},{"speaker":"[Brandon DaCruz]","startTime":3115.585,"endTime":3118.968,"body":"insulin. However, there's"},{"speaker":"[Brandon DaCruz]","startTime":3115.585,"endTime":3118.968,"body":"a multi-pronged benefit from an insulin sensitivity"},{"speaker":"[Brandon DaCruz]","startTime":3118.988,"endTime":3124.871,"body":"perspective to higher So this"},{"speaker":"[Brandon DaCruz]","startTime":3118.988,"endTime":3124.871,"body":"applies to resistant training as well. It not"},{"speaker":"[Brandon DaCruz]","startTime":3124.891,"endTime":3129.054,"body":"only improves that non-insulin"},{"speaker":"[Brandon DaCruz]","startTime":3124.891,"endTime":3129.054,"body":"mediated action of glucose transporters, it"},{"speaker":"[Brandon DaCruz]","startTime":3129.154,"endTime":3133.077,"body":"also increases insulin action."},{"speaker":"[Brandon DaCruz]","startTime":3129.154,"endTime":3133.077,"body":"So it makes your insulin more effective at"},{"speaker":"[Brandon DaCruz]","startTime":3133.137,"endTime":3138.18,"body":"transporting and in delivering"},{"speaker":"[Brandon DaCruz]","startTime":3133.137,"endTime":3138.18,"body":"and essentially sequestering that glucose into"},{"speaker":"[Brandon DaCruz]","startTime":3138.24,"endTime":3142.523,"body":"cells. And so we're getting"},{"speaker":"[Brandon DaCruz]","startTime":3138.24,"endTime":3142.523,"body":"both non-insulin and insulin mediated glucose"},{"speaker":"[Brandon DaCruz]","startTime":3142.583,"endTime":3146.546,"body":"uptake increased. And so when"},{"speaker":"[Brandon DaCruz]","startTime":3142.583,"endTime":3146.546,"body":"it comes to the cardio, I do think there's"},{"speaker":"[Brandon DaCruz]","startTime":3146.566,"endTime":3149.828,"body":"great interventions. I would"},{"speaker":"[Brandon DaCruz]","startTime":3146.566,"endTime":3149.828,"body":"like to use a mix of both. However, you know,"},{"speaker":"[Brandon DaCruz]","startTime":3149.928,"endTime":3154.291,"body":"what I really, from my coaching"},{"speaker":"[Brandon DaCruz]","startTime":3149.928,"endTime":3154.291,"body":"perspective, and now mind you, I probably work"},{"speaker":"[Brandon DaCruz]","startTime":3154.311,"endTime":3156.893,"body":"with people that are much"},{"speaker":"[Brandon DaCruz]","startTime":3154.311,"endTime":3156.893,"body":"different than the people that you work with."},{"speaker":"[Brandon DaCruz]","startTime":3156.973,"endTime":3158.974,"body":"I work with a lot of former"},{"speaker":"[Brandon DaCruz]","startTime":3156.973,"endTime":3158.974,"body":"competitors. So"},{"speaker":"[Bryan Boorstein]","startTime":3158.974,"endTime":3159.074,"body":"Thanks for watching!"},{"speaker":"[Brandon DaCruz]","startTime":3159.535,"endTime":3162.497,"body":"what I see a lot of times"},{"speaker":"[Brandon DaCruz]","startTime":3159.535,"endTime":3162.497,"body":"in my own experience is they're doing a sufficient"},{"speaker":"[Brandon DaCruz]","startTime":3162.517,"endTime":3165.198,"body":"amount of resistance training,"},{"speaker":"[Brandon DaCruz]","startTime":3162.517,"endTime":3165.198,"body":"and I'm sure all the clients we get are really"},{"speaker":"[Brandon DaCruz]","startTime":3165.238,"endTime":3169.041,"body":"engaged in resistance training,"},{"speaker":"[Brandon DaCruz]","startTime":3165.238,"endTime":3169.041,"body":"but these are usually cardio bunnies. So they're"},{"speaker":"[Brandon DaCruz]","startTime":3169.081,"endTime":3172.483,"body":"doing cardio sessions. However,"},{"speaker":"[Brandon DaCruz]","startTime":3169.081,"endTime":3172.483,"body":"they're not nearly active enough the rest of"},{"speaker":"[Brandon DaCruz]","startTime":3172.503,"endTime":3175.765,"body":"their day. So basically what"},{"speaker":"[Brandon DaCruz]","startTime":3172.503,"endTime":3175.765,"body":"we'd refer to them is like an active couch"},{"speaker":"[Brandon DaCruz]","startTime":3175.785,"endTime":3178.887,"body":"potato, and they don't even"},{"speaker":"[Brandon DaCruz]","startTime":3175.785,"endTime":3178.887,"body":"realize that. And so what we have to realize"},{"speaker":"[Brandon DaCruz]","startTime":3178.907,"endTime":3183.13,"body":"is even for those of us who"},{"speaker":"[Brandon DaCruz]","startTime":3178.907,"endTime":3183.13,"body":"resistance train regularly if we aren't active"},{"speaker":"[Brandon DaCruz]","startTime":3183.29,"endTime":3187.293,"body":"outside of those formal training"},{"speaker":"[Brandon DaCruz]","startTime":3183.29,"endTime":3187.293,"body":"sessions or formal training times, we can experience"},{"speaker":"[Brandon DaCruz]","startTime":3187.333,"endTime":3189.995,"body":"decrements in our metabolic"},{"speaker":"[Brandon DaCruz]","startTime":3187.333,"endTime":3189.995,"body":"health and fitness. And there's something called"},{"speaker":"[Brandon DaCruz]","startTime":3190.195,"endTime":3193.677,"body":"exercise resistance. And this"},{"speaker":"[Brandon DaCruz]","startTime":3190.195,"endTime":3193.677,"body":"applies to those that do resistance training"},{"speaker":"[Brandon DaCruz]","startTime":3193.757,"endTime":3197.3,"body":"and cardio. So, you know,"},{"speaker":"[Brandon DaCruz]","startTime":3193.757,"endTime":3197.3,"body":"we have to realize that our time spent training"},{"speaker":"[Brandon DaCruz]","startTime":3197.42,"endTime":3201.503,"body":"and doing formal sessions"},{"speaker":"[Brandon DaCruz]","startTime":3197.42,"endTime":3201.503,"body":"of exercise, and our time spent being sedentary,"},{"speaker":"[Brandon DaCruz]","startTime":3201.543,"endTime":3204.605,"body":"send separate signals to the"},{"speaker":"[Brandon DaCruz]","startTime":3201.543,"endTime":3204.605,"body":"body. And they have different effects on our"},{"speaker":"[Brandon DaCruz]","startTime":3204.625,"endTime":3208.127,"body":"health, which cannot be made"},{"speaker":"[Brandon DaCruz]","startTime":3204.625,"endTime":3208.127,"body":"up just by lifting alone or just by formal"},{"speaker":"[Brandon DaCruz]","startTime":3208.147,"endTime":3208.387,"body":"cardio"},{"speaker":"[Brandon DaCruz]","startTime":3211.97,"endTime":3214.871,"body":"literature, but even if we"},{"speaker":"[Brandon DaCruz]","startTime":3211.97,"endTime":3214.871,"body":"just look at like population level data, the"},{"speaker":"[Brandon DaCruz]","startTime":3215.032,"endTime":3218.814,"body":"average American pre-COVID"},{"speaker":"[Brandon DaCruz]","startTime":3215.032,"endTime":3218.814,"body":"was doing 5,100 steps per day. So that's their"},{"speaker":"[Brandon DaCruz]","startTime":3218.834,"endTime":3221.616,"body":"baseline. We actually see"},{"speaker":"[Brandon DaCruz]","startTime":3218.834,"endTime":3221.616,"body":"that number starting to decrease, especially"},{"speaker":"[Brandon DaCruz]","startTime":3222.376,"endTime":3225.859,"body":"since the pandemic. But then"},{"speaker":"[Brandon DaCruz]","startTime":3222.376,"endTime":3225.859,"body":"there's also literature that looks into this."},{"speaker":"[Brandon DaCruz]","startTime":3225.879,"endTime":3229.341,"body":"And there was a study, I believe"},{"speaker":"[Brandon DaCruz]","startTime":3225.879,"endTime":3229.341,"body":"it was by Atkins et al. And what they did was"},{"speaker":"[Brandon DaCruz]","startTime":3230.222,"endTime":3235.565,"body":"they essentially looked at"},{"speaker":"[Brandon DaCruz]","startTime":3230.222,"endTime":3235.565,"body":"different states of activity levels. And they"},{"speaker":"[Brandon DaCruz]","startTime":3235.585,"endTime":3238.927,"body":"looked at how low levels of"},{"speaker":"[Brandon DaCruz]","startTime":3235.585,"endTime":3238.927,"body":"activity induced resistance to the metabolic"},{"speaker":"[Brandon DaCruz]","startTime":3238.968,"endTime":3244.351,"body":"effects of training, which"},{"speaker":"[Brandon DaCruz]","startTime":3238.968,"endTime":3244.351,"body":"exercise resistance. So, what essentially researchers"},{"speaker":"[Brandon DaCruz]","startTime":3244.391,"endTime":3247.133,"body":"did was they took men and"},{"speaker":"[Brandon DaCruz]","startTime":3244.391,"endTime":3247.133,"body":"women and put them in a four-day trial where"},{"speaker":"[Brandon DaCruz]","startTime":3247.153,"endTime":3250.355,"body":"they maintained a high level"},{"speaker":"[Brandon DaCruz]","startTime":3247.153,"endTime":3250.355,"body":"of sedentary-ness. And then what they would"},{"speaker":"[Brandon DaCruz]","startTime":3250.395,"endTime":3253.677,"body":"have them do is at the end"},{"speaker":"[Brandon DaCruz]","startTime":3250.395,"endTime":3253.677,"body":"of each of those sessions or those days, they"},{"speaker":"[Brandon DaCruz]","startTime":3253.697,"endTime":3258.32,"body":"would have them do a one-hour"},{"speaker":"[Brandon DaCruz]","startTime":3253.697,"endTime":3258.32,"body":"session of moderate intensity, you know, aerobics"},{"speaker":"[Brandon DaCruz]","startTime":3258.34,"endTime":3261.843,"body":"training. So, they did a cardio"},{"speaker":"[Brandon DaCruz]","startTime":3258.34,"endTime":3261.843,"body":"session. However, then at the end of this intervention,"},{"speaker":"[Brandon DaCruz]","startTime":3261.903,"endTime":3265.345,"body":"so four days of being sedentary"},{"speaker":"[Brandon DaCruz]","startTime":3261.903,"endTime":3265.345,"body":"with that cardio session at the end of the"},{"speaker":"[Brandon DaCruz]","startTime":3265.365,"endTime":3269.228,"body":"day, they would give them"},{"speaker":"[Brandon DaCruz]","startTime":3265.365,"endTime":3269.228,"body":"a high fat and high carb tolerance test to"},{"speaker":"[Brandon DaCruz]","startTime":3269.308,"endTime":3273.09,"body":"test the effects or the differences"},{"speaker":"[Brandon DaCruz]","startTime":3269.308,"endTime":3273.09,"body":"in metabolic because what they did was they"},{"speaker":"[Brandon DaCruz]","startTime":3273.11,"endTime":3275.932,"body":"split up the group. And one"},{"speaker":"[Brandon DaCruz]","startTime":3273.11,"endTime":3275.932,"body":"group did that exercise intervention at the"},{"speaker":"[Brandon DaCruz]","startTime":3275.952,"endTime":3278.714,"body":"end of the day, and the other"},{"speaker":"[Brandon DaCruz]","startTime":3275.952,"endTime":3278.714,"body":"group just stayed sedentary. And what they"},{"speaker":"[Brandon DaCruz]","startTime":3278.754,"endTime":3282.216,"body":"found was there was no significant"},{"speaker":"[Brandon DaCruz]","startTime":3278.754,"endTime":3282.216,"body":"differences in metabolic responses between"},{"speaker":"[Brandon DaCruz]","startTime":3282.256,"endTime":3285.459,"body":"groups, and that an hour of"},{"speaker":"[Brandon DaCruz]","startTime":3282.256,"endTime":3285.459,"body":"exercise after a prolonged period of sitting"},{"speaker":"[Brandon DaCruz]","startTime":3285.959,"endTime":3288.16,"body":"did not improve glucose, insulin,"},{"speaker":"[Brandon DaCruz]","startTime":3285.959,"endTime":3288.16,"body":"or fat"},{"speaker":"[Bryan Boorstein]","startTime":3288.145,"endTime":3288.188,"body":"Mm."},{"speaker":"[Brandon DaCruz]","startTime":3288.18,"endTime":3292.543,"body":"metabolism. So what we really"},{"speaker":"[Brandon DaCruz]","startTime":3288.18,"endTime":3292.543,"body":"see is that prolonged sitting, or even if you're"},{"speaker":"[Brandon DaCruz]","startTime":3292.563,"endTime":3295.325,"body":"doing exercise, start and"},{"speaker":"[Brandon DaCruz]","startTime":3292.563,"endTime":3295.325,"body":"end of your day, if you're not active throughout"},{"speaker":"[Brandon DaCruz]","startTime":3295.345,"endTime":3298.187,"body":"the course of the day, and"},{"speaker":"[Brandon DaCruz]","startTime":3295.345,"endTime":3298.187,"body":"really the best way to judge activity, honestly,"},{"speaker":"[Brandon DaCruz]","startTime":3298.467,"endTime":3300.589,"body":"that we have that's accessible"},{"speaker":"[Brandon DaCruz]","startTime":3298.467,"endTime":3300.589,"body":"to all of us is steps."},{"speaker":"[Bryan Boorstein]","startTime":3301.479,"endTime":3301.563,"body":"Yeah."},{"speaker":"[Brandon DaCruz]","startTime":3301.95,"endTime":3305.492,"body":"enough of that and they're"},{"speaker":"[Brandon DaCruz]","startTime":3301.95,"endTime":3305.492,"body":"really diminished. I would say a baseline percentage,"},{"speaker":"[Brandon DaCruz]","startTime":3305.512,"endTime":3308.034,"body":"I would probably go with 8,500"},{"speaker":"[Brandon DaCruz]","startTime":3305.512,"endTime":3308.034,"body":"steps because there is other research that"},{"speaker":"[Brandon DaCruz]","startTime":3308.074,"endTime":3311.776,"body":"looks at different levels."},{"speaker":"[Brandon DaCruz]","startTime":3308.074,"endTime":3311.776,"body":"So you noticed or you named 5,000 to 6,000"},{"speaker":"[Brandon DaCruz]","startTime":3312.076,"endTime":3315.098,"body":"steps, we actually have literature"},{"speaker":"[Brandon DaCruz]","startTime":3312.076,"endTime":3315.098,"body":"that looks at that amount. And so there was"},{"speaker":"[Brandon DaCruz]","startTime":3315.118,"endTime":3319.221,"body":"a study, I believe it's by"},{"speaker":"[Brandon DaCruz]","startTime":3315.118,"endTime":3319.221,"body":"Bern et al. And they looked at low, medium,"},{"speaker":"[Brandon DaCruz]","startTime":3319.341,"endTime":3322.483,"body":"and normal step counts. And"},{"speaker":"[Brandon DaCruz]","startTime":3319.341,"endTime":3322.483,"body":"normal was considered 8,500 steps per day."},{"speaker":"[Brandon DaCruz]","startTime":3322.964,"endTime":3326.626,"body":"And the medium was around"},{"speaker":"[Brandon DaCruz]","startTime":3322.964,"endTime":3326.626,"body":"5,000 to 6,000 steps and low was 2,500 steps."},{"speaker":"[Brandon DaCruz]","startTime":3326.986,"endTime":3330.348,"body":"And what they found was just"},{"speaker":"[Brandon DaCruz]","startTime":3326.986,"endTime":3330.348,"body":"two days of lowered step counts, so going in"},{"speaker":"[Brandon DaCruz]","startTime":3330.408,"endTime":3336.072,"body":"either low or the medium had"},{"speaker":"[Brandon DaCruz]","startTime":3330.408,"endTime":3336.072,"body":"a diminishment in plasma fat levels and their"},{"speaker":"[Brandon DaCruz]","startTime":3336.392,"endTime":3339.414,"body":"fat burning ability. So essentially"},{"speaker":"[Brandon DaCruz]","startTime":3336.392,"endTime":3339.414,"body":"lowered metabolic flexibility, their ability"},{"speaker":"[Brandon DaCruz]","startTime":3339.455,"endTime":3341.276,"body":"to switch between substrates."},{"speaker":"[Brandon DaCruz]","startTime":3339.455,"endTime":3341.276,"body":"And"},{"speaker":"[Bryan Boorstein]","startTime":3341.474,"endTime":3341.574,"body":"Thanks for watching!"},{"speaker":"[Brandon DaCruz]","startTime":3341.756,"endTime":3344.438,"body":"so that's going to impact"},{"speaker":"[Brandon DaCruz]","startTime":3341.756,"endTime":3344.438,"body":"our nutrient partitioning, how we metabolize"},{"speaker":"[Brandon DaCruz]","startTime":3344.458,"endTime":3348.1,"body":"our food, and how we utilize"},{"speaker":"[Brandon DaCruz]","startTime":3344.458,"endTime":3348.1,"body":"substrates. And so I think a blend of both,"},{"speaker":"[Brandon DaCruz]","startTime":3348.28,"endTime":3351.382,"body":"like if we really had to choose,"},{"speaker":"[Brandon DaCruz]","startTime":3348.28,"endTime":3351.382,"body":"it's really hard to say like, you know, if"},{"speaker":"[Brandon DaCruz]","startTime":3351.402,"endTime":3356.486,"body":"we look at the CDC, it's 150"},{"speaker":"[Brandon DaCruz]","startTime":3351.402,"endTime":3356.486,"body":"minutes of aerobic activity. It is two sessions"},{"speaker":"[Brandon DaCruz]","startTime":3356.506,"endTime":3359.248,"body":"of resistance training per"},{"speaker":"[Brandon DaCruz]","startTime":3356.506,"endTime":3359.248,"body":"week. That's like a bare minimum. But I know"},{"speaker":"[Brandon DaCruz]","startTime":3359.288,"endTime":3363.051,"body":"everyone in this audience"},{"speaker":"[Brandon DaCruz]","startTime":3359.288,"endTime":3363.051,"body":"and I know us. We want optimal and I can't"},{"speaker":"[Brandon DaCruz]","startTime":3363.091,"endTime":3366.597,"body":"say that I can name optimal,"},{"speaker":"[Brandon DaCruz]","startTime":3363.091,"endTime":3366.597,"body":"but I would say, you know, maybe one to two"},{"speaker":"[Brandon DaCruz]","startTime":3366.617,"endTime":3369.181,"body":"cardio sessions. We have to"},{"speaker":"[Brandon DaCruz]","startTime":3366.617,"endTime":3369.181,"body":"meet in the middle, one to two cardio sessions"},{"speaker":"[Brandon DaCruz]","startTime":3369.221,"endTime":3373.348,"body":"per week, 8,500 steps plus"},{"speaker":"[Brandon DaCruz]","startTime":3369.221,"endTime":3373.348,"body":"per day and then resistant training on top"},{"speaker":"[Brandon DaCruz]","startTime":3373.368,"endTime":3373.528,"body":"of that."},{"speaker":"[Bryan Boorstein]","startTime":3374.374,"endTime":3378.797,"body":"Yeah, no, I love that. That"},{"speaker":"[Bryan Boorstein]","startTime":3374.374,"endTime":3378.797,"body":"makes sense. I have one more quick cardio question"},{"speaker":"[Bryan Boorstein]","startTime":3378.817,"endTime":3381.819,"body":"before we can move on away"},{"speaker":"[Bryan Boorstein]","startTime":3378.817,"endTime":3381.819,"body":"from this topic Because I know we're already"},{"speaker":"[Bryan Boorstein]","startTime":3381.879,"endTime":3389.444,"body":"running low on time. Um,"},{"speaker":"[Bryan Boorstein]","startTime":3381.879,"endTime":3389.444,"body":"but I um So to become better at cardio you"},{"speaker":"[Bryan Boorstein]","startTime":3390.825,"endTime":3396.368,"body":"Have to increase type 1 fiber"},{"speaker":"[Bryan Boorstein]","startTime":3390.825,"endTime":3396.368,"body":"Uh, you have to have more type 1 fibers That's"},{"speaker":"[Bryan Boorstein]","startTime":3396.428,"endTime":3400.451,"body":"literally the adaptation"},{"speaker":"[Bryan Boorstein]","startTime":3396.428,"endTime":3400.451,"body":"that happens to make you better at cardio is"},{"speaker":"[Bryan Boorstein]","startTime":3400.491,"endTime":3406.855,"body":"to increase type 1 fibers"},{"speaker":"[Bryan Boorstein]","startTime":3400.491,"endTime":3406.855,"body":"Do we think, just conjecturing here I'm guessing,"},{"speaker":"[Bryan Boorstein]","startTime":3406.875,"endTime":3410.678,"body":"because I don't know if there's"},{"speaker":"[Bryan Boorstein]","startTime":3406.875,"endTime":3410.678,"body":"studies specifically on this, but that doing"},{"speaker":"[Bryan Boorstein]","startTime":3411.498,"endTime":3415.881,"body":"more dedicated cardio in"},{"speaker":"[Bryan Boorstein]","startTime":3411.498,"endTime":3415.881,"body":"the way I'm talking about, doing zone two maybe,"},{"speaker":"[Bryan Boorstein]","startTime":3416.001,"endTime":3421.245,"body":"prioritizing more than steps,"},{"speaker":"[Bryan Boorstein]","startTime":3416.001,"endTime":3421.245,"body":"could there be this conversion to type one"},{"speaker":"[Bryan Boorstein]","startTime":3421.265,"endTime":3427.749,"body":"fibers and may that have"},{"speaker":"[Bryan Boorstein]","startTime":3421.265,"endTime":3427.749,"body":"a negative impact on our hypertrophy pursuits?"},{"speaker":"[Bryan Boorstein]","startTime":3428.73,"endTime":3435.054,"body":"And the context I'll add"},{"speaker":"[Bryan Boorstein]","startTime":3428.73,"endTime":3435.054,"body":"here is that if you're doing more cardio, Like,"},{"speaker":"[Bryan Boorstein]","startTime":3435.555,"endTime":3439.839,"body":"where does your muscle go?"},{"speaker":"[Bryan Boorstein]","startTime":3435.555,"endTime":3439.839,"body":"It's not like, like I'm doing cardio, I still"},{"speaker":"[Bryan Boorstein]","startTime":3439.879,"endTime":3443.603,"body":"weigh the exact same as I"},{"speaker":"[Bryan Boorstein]","startTime":3439.879,"endTime":3443.603,"body":"did before I did cardio. So I'm getting better"},{"speaker":"[Bryan Boorstein]","startTime":3443.643,"endTime":3447.587,"body":"at cardio, which means I"},{"speaker":"[Bryan Boorstein]","startTime":3443.643,"endTime":3447.587,"body":"must be increasing type one fibers. But like,"},{"speaker":"[Bryan Boorstein]","startTime":3447.767,"endTime":3452.472,"body":"I shouldn't be losing muscle"},{"speaker":"[Bryan Boorstein]","startTime":3447.767,"endTime":3452.472,"body":"because weight is stable. So like, how do we"},{"speaker":"[Bryan Boorstein]","startTime":3452.512,"endTime":3454.313,"body":"kind of make sense of that?"},{"speaker":"[Brandon DaCruz]","startTime":3455.23,"endTime":3458.131,"body":"man, Brian, I got to tell"},{"speaker":"[Brandon DaCruz]","startTime":3455.23,"endTime":3458.131,"body":"you that is such an interesting question. And"},{"speaker":"[Brandon DaCruz]","startTime":3458.192,"endTime":3461.174,"body":"I'm going to be, you know,"},{"speaker":"[Brandon DaCruz]","startTime":3458.192,"endTime":3461.174,"body":"obviously honest and forthcoming. I've never"},{"speaker":"[Brandon DaCruz]","startTime":3461.194,"endTime":3464.035,"body":"seen literature on that. And"},{"speaker":"[Brandon DaCruz]","startTime":3461.194,"endTime":3464.035,"body":"I don't even know if they've ever done literature"},{"speaker":"[Brandon DaCruz]","startTime":3464.075,"endTime":3465.136,"body":"on that, however, done"},{"speaker":"[Bryan Boorstein]","startTime":3464.958,"endTime":3465.189,"body":"Yeah."},{"speaker":"[Brandon DaCruz]","startTime":3465.156,"endTime":3468.038,"body":"research on that. However,"},{"speaker":"[Brandon DaCruz]","startTime":3465.156,"endTime":3468.038,"body":"I'm going to take it from your perspective,"},{"speaker":"[Brandon DaCruz]","startTime":3468.058,"endTime":3470.66,"body":"like you're doing DexA analysis."},{"speaker":"[Brandon DaCruz]","startTime":3468.058,"endTime":3470.66,"body":"And that's obviously not going to show you"},{"speaker":"[Brandon DaCruz]","startTime":3470.68,"endTime":3473.902,"body":"your type one and type two"},{"speaker":"[Brandon DaCruz]","startTime":3470.68,"endTime":3473.902,"body":"muscle fibers. At least to my knowledge, I"},{"speaker":"[Brandon DaCruz]","startTime":3473.922,"endTime":3478.205,"body":"think you would need to get"},{"speaker":"[Brandon DaCruz]","startTime":3473.922,"endTime":3478.205,"body":"pretty much a biopsy done to be able to differentiate"},{"speaker":"[Brandon DaCruz]","startTime":3478.225,"endTime":3480.506,"body":"between that. You need to"},{"speaker":"[Brandon DaCruz]","startTime":3478.225,"endTime":3480.506,"body":"like go visit Andy Galpin or something."},{"speaker":"[Bryan Boorstein]","startTime":3481.221,"endTime":3481.368,"body":"Right."},{"speaker":"[Brandon DaCruz]","startTime":3481.347,"endTime":3486.31,"body":"But I think that we can get,"},{"speaker":"[Brandon DaCruz]","startTime":3481.347,"endTime":3486.31,"body":"you know, there is some, I guess, theories"},{"speaker":"[Brandon DaCruz]","startTime":3486.35,"endTime":3489.052,"body":"within the literature and"},{"speaker":"[Brandon DaCruz]","startTime":3486.35,"endTime":3489.052,"body":"within the evidence-based scene that there"},{"speaker":"[Brandon DaCruz]","startTime":3489.132,"endTime":3492.795,"body":"could potentially be fiber"},{"speaker":"[Brandon DaCruz]","startTime":3489.132,"endTime":3492.795,"body":"conversion. And so what we see within that,"},{"speaker":"[Brandon DaCruz]","startTime":3492.815,"endTime":3497.298,"body":"there was a study by, I want"},{"speaker":"[Brandon DaCruz]","startTime":3492.815,"endTime":3497.298,"body":"to say, Jornson, it's like this guy out in"},{"speaker":"[Brandon DaCruz]","startTime":3498.518,"endTime":3501.721,"body":"one of the European countries."},{"speaker":"[Brandon DaCruz]","startTime":3498.518,"endTime":3501.721,"body":"And they did this fiber type study where it"},{"speaker":"[Brandon DaCruz]","startTime":3501.741,"endTime":3505.903,"body":"was on power lifters, essentially."},{"speaker":"[Brandon DaCruz]","startTime":3501.741,"endTime":3505.903,"body":"And so they gave them blood flow restriction."},{"speaker":"[Brandon DaCruz]","startTime":3505.943,"endTime":3510.186,"body":"They saw an increase in fiber,"},{"speaker":"[Brandon DaCruz]","startTime":3505.943,"endTime":3510.186,"body":"in type one fiber hypertrophy. And they already"},{"speaker":"[Brandon DaCruz]","startTime":3510.226,"endTime":3513.929,"body":"had no difference in groups."},{"speaker":"[Brandon DaCruz]","startTime":3510.226,"endTime":3513.929,"body":"They did one group doing BFR and one group"},{"speaker":"[Brandon DaCruz]","startTime":3513.949,"endTime":3516.951,"body":"without doing BFR. The only"},{"speaker":"[Brandon DaCruz]","startTime":3513.949,"endTime":3516.951,"body":"difference that they saw was in the group doing"},{"speaker":"[Brandon DaCruz]","startTime":3516.971,"endTime":3520.933,"body":"BFR, they got type 1 fiber,"},{"speaker":"[Brandon DaCruz]","startTime":3516.971,"endTime":3520.933,"body":"increase in type 1 fibers. Now, I think if"},{"speaker":"[Brandon DaCruz]","startTime":3520.953,"endTime":3523.975,"body":"your weight's staying the"},{"speaker":"[Brandon DaCruz]","startTime":3520.953,"endTime":3523.975,"body":"same, maybe you're activating, you're utilizing,"},{"speaker":"[Brandon DaCruz]","startTime":3524.416,"endTime":3527.538,"body":"and maybe you're converting"},{"speaker":"[Brandon DaCruz]","startTime":3524.416,"endTime":3527.538,"body":"more of those type 1 fibers, especially it"},{"speaker":"[Brandon DaCruz]","startTime":3527.558,"endTime":3530.26,"body":"would really matter I think"},{"speaker":"[Brandon DaCruz]","startTime":3527.558,"endTime":3530.26,"body":"we got to come back down to dose. So if you're"},{"speaker":"[Brandon DaCruz]","startTime":3530.28,"endTime":3533.081,"body":"doing a ton of cardio, say"},{"speaker":"[Brandon DaCruz]","startTime":3530.28,"endTime":3533.081,"body":"your cardio, the amount of cardio that you're"},{"speaker":"[Brandon DaCruz]","startTime":3533.101,"endTime":3536.344,"body":"doing in zone 2 capacity."},{"speaker":"[Brandon DaCruz]","startTime":3533.101,"endTime":3536.344,"body":"So we're not just talking steps, we're talking"},{"speaker":"[Brandon DaCruz]","startTime":3536.384,"endTime":3540.466,"body":"say that you weight train"},{"speaker":"[Brandon DaCruz]","startTime":3536.384,"endTime":3540.466,"body":"for an hour a day or an hour session, five"},{"speaker":"[Brandon DaCruz]","startTime":3540.486,"endTime":3543.508,"body":"times a week, but then all"},{"speaker":"[Brandon DaCruz]","startTime":3540.486,"endTime":3543.508,"body":"of a sudden you go zone 2 crazy. You become"},{"speaker":"[Brandon DaCruz]","startTime":3543.548,"endTime":3546.911,"body":"like an endurance athlete."},{"speaker":"[Brandon DaCruz]","startTime":3543.548,"endTime":3546.911,"body":"of times when we look at zone two, that's like"},{"speaker":"[Brandon DaCruz]","startTime":3547.191,"endTime":3549.913,"body":"what a lot of endurance athletes"},{"speaker":"[Brandon DaCruz]","startTime":3547.191,"endTime":3549.913,"body":"are. I've worked with some triathletes and"},{"speaker":"[Brandon DaCruz]","startTime":3549.953,"endTime":3553.195,"body":"things of that sort. They'll"},{"speaker":"[Brandon DaCruz]","startTime":3549.953,"endTime":3553.195,"body":"do about 80, 75 to 80% of the work within that"},{"speaker":"[Brandon DaCruz]","startTime":3553.255,"endTime":3554.296,"body":"zone two parameter and then"},{"speaker":"[Bryan Boorstein]","startTime":3554.337,"endTime":3554.421,"body":"Yep."},{"speaker":"[Brandon DaCruz]","startTime":3554.456,"endTime":3558.538,"body":"the rest is in higher intensity"},{"speaker":"[Brandon DaCruz]","startTime":3554.456,"endTime":3558.538,"body":"zones. Well, if you're doing say now six or"},{"speaker":"[Brandon DaCruz]","startTime":3558.578,"endTime":3560.78,"body":"seven hours, you're doing"},{"speaker":"[Brandon DaCruz]","startTime":3558.578,"endTime":3560.78,"body":"an hour of zone two and I know that's not what"},{"speaker":"[Brandon DaCruz]","startTime":3560.8,"endTime":3563.822,"body":"you're doing currently. I"},{"speaker":"[Brandon DaCruz]","startTime":3560.8,"endTime":3563.822,"body":"do think that if you're staying weight stable,"},{"speaker":"[Brandon DaCruz]","startTime":3564.362,"endTime":3569.266,"body":"you may have just essentially"},{"speaker":"[Brandon DaCruz]","startTime":3564.362,"endTime":3569.266,"body":"converted some of that type two quicker muscle"},{"speaker":"[Brandon DaCruz]","startTime":3569.306,"endTime":3571.727,"body":"fiber into type one muscle"},{"speaker":"[Brandon DaCruz]","startTime":3569.306,"endTime":3571.727,"body":"fibers. And we see that"},{"speaker":"[Brandon DaCruz]","startTime":3575.15,"endTime":3578.792,"body":"menopause, we see that they"},{"speaker":"[Brandon DaCruz]","startTime":3575.15,"endTime":3578.792,"body":"go from storing more of their fat subcontinuously"},{"speaker":"[Brandon DaCruz]","startTime":3579.172,"endTime":3584.256,"body":"and they can get more deposition"},{"speaker":"[Brandon DaCruz]","startTime":3579.172,"endTime":3584.256,"body":"without fat mass increase. They've done this"},{"speaker":"[Brandon DaCruz]","startTime":3584.356,"endTime":3587.198,"body":"in research studies where"},{"speaker":"[Brandon DaCruz]","startTime":3584.356,"endTime":3587.198,"body":"they've done analysis of this. It's not that"},{"speaker":"[Brandon DaCruz]","startTime":3587.218,"endTime":3591.18,"body":"they have more fat mass in"},{"speaker":"[Brandon DaCruz]","startTime":3587.218,"endTime":3591.18,"body":"total, but they're now storing it more in visceral"},{"speaker":"[Brandon DaCruz]","startTime":3591.26,"endTime":3594.963,"body":"adipose tissue because of"},{"speaker":"[Brandon DaCruz]","startTime":3591.26,"endTime":3594.963,"body":"the decreases in estradiol. Estradiol is a"},{"speaker":"[Brandon DaCruz]","startTime":3595.003,"endTime":3600.266,"body":"hormone that really helps"},{"speaker":"[Brandon DaCruz]","startTime":3595.003,"endTime":3600.266,"body":"with metabolic health, but also it partitions"},{"speaker":"[Brandon DaCruz]","startTime":3600.406,"endTime":3604.049,"body":"more of the extra energy that"},{"speaker":"[Brandon DaCruz]","startTime":3600.406,"endTime":3604.049,"body":"a female is taking in into subcontinuous fat,"},{"speaker":"[Brandon DaCruz]","startTime":3604.069,"endTime":3613.25,"body":"which is why we store fat more in a gynoid pattern, which is your hips, your thighs, things of that"},{"speaker":"[Brandon DaCruz]","startTime":3604.069,"endTime":3613.25,"body":"sort as compared to when a woman gets into menopause, they start going for an – or"},{"speaker":"[Brandon DaCruz]","startTime":3613.25,"endTime":3622.61,"body":"they start storing body fat in an android pattern which is more around the central region"},{"speaker":"[Brandon DaCruz]","startTime":3613.25,"endTime":3622.61,"body":"like men do where we get more – we know that men store more fat viscerally which is"},{"speaker":"[Brandon DaCruz]","startTime":3622.61,"endTime":3632.59,"body":"why we have more issues with cardiovascular disease, with metabolic syndrome, things of"},{"speaker":"[Brandon DaCruz]","startTime":3622.61,"endTime":3632.59,"body":"that sort. Pre – you know, prior when we look at men all the way up until our life span until – with"},{"speaker":"[Brandon DaCruz]","startTime":3635.27,"endTime":3639.352,"body":"see a lot of much greater"},{"speaker":"[Brandon DaCruz]","startTime":3635.27,"endTime":3639.352,"body":"increase in likelihood for metabolic diseases"},{"speaker":"[Brandon DaCruz]","startTime":3639.392,"endTime":3643.095,"body":"from women in and of themselves,"},{"speaker":"[Brandon DaCruz]","startTime":3639.392,"endTime":3643.095,"body":"but I think that there might be some redistribution,"},{"speaker":"[Brandon DaCruz]","startTime":3643.495,"endTime":3645.677,"body":"but I don't think you're losing"},{"speaker":"[Brandon DaCruz]","startTime":3643.495,"endTime":3645.677,"body":"muscle mass especially. And"},{"speaker":"[Bryan Boorstein]","startTime":3645.674,"endTime":3645.785,"body":"Thank"},{"speaker":"[Brandon DaCruz]","startTime":3645.697,"endTime":3645.857,"body":"this"},{"speaker":"[Bryan Boorstein]","startTime":3645.807,"endTime":3645.874,"body":"you."},{"speaker":"[Brandon DaCruz]","startTime":3645.897,"endTime":3649.159,"body":"is really a caveat that we"},{"speaker":"[Brandon DaCruz]","startTime":3645.897,"endTime":3649.159,"body":"have to put into this. Let's think about the"},{"speaker":"[Brandon DaCruz]","startTime":3649.219,"endTime":3652.341,"body":"best aerobic athletes in the"},{"speaker":"[Brandon DaCruz]","startTime":3649.219,"endTime":3652.341,"body":"world. None of them are doing this in a deficit"},{"speaker":"[Brandon DaCruz]","startTime":3652.401,"endTime":3655.123,"body":"and I think this is really"},{"speaker":"[Brandon DaCruz]","startTime":3652.401,"endTime":3655.123,"body":"where we got to drive home that if you're doing"},{"speaker":"[Brandon DaCruz]","startTime":3655.163,"endTime":3659.065,"body":"zone two training, I'm all"},{"speaker":"[Brandon DaCruz]","startTime":3655.163,"endTime":3659.065,"body":"about this philosophy is feeling for the work"},{"speaker":"[Brandon DaCruz]","startTime":3659.105,"endTime":3662.668,"body":"required. And so within the"},{"speaker":"[Brandon DaCruz]","startTime":3659.105,"endTime":3662.668,"body":"context of resistant training, if you're trying"},{"speaker":"[Brandon DaCruz]","startTime":3662.688,"endTime":3667.491,"body":"to maximize muscle gain, especially"},{"speaker":"[Brandon DaCruz]","startTime":3662.688,"endTime":3667.491,"body":"is we want to be over maintenance. We want"},{"speaker":"[Brandon DaCruz]","startTime":3667.511,"endTime":3671.714,"body":"to be in a slight surplus"},{"speaker":"[Brandon DaCruz]","startTime":3667.511,"endTime":3671.714,"body":"to maximize muscle protein synthesis, muscle"},{"speaker":"[Brandon DaCruz]","startTime":3672.815,"endTime":3677.358,"body":"accretion, the ability to"},{"speaker":"[Brandon DaCruz]","startTime":3672.815,"endTime":3677.358,"body":"build lean mass. And there's going to be an"},{"speaker":"[Brandon DaCruz]","startTime":3677.538,"endTime":3680.58,"body":"energy cost required of that."},{"speaker":"[Brandon DaCruz]","startTime":3677.538,"endTime":3680.58,"body":"So you want to get these adaptations and not"},{"speaker":"[Brandon DaCruz]","startTime":3680.62,"endTime":3684.562,"body":"lose muscle mass. I would"},{"speaker":"[Brandon DaCruz]","startTime":3680.62,"endTime":3684.562,"body":"say you need to be at least at maintenance"},{"speaker":"[Brandon DaCruz]","startTime":3684.663,"endTime":3687.644,"body":"if not in a slight surplus"},{"speaker":"[Brandon DaCruz]","startTime":3684.663,"endTime":3687.644,"body":"to ensure that you're not losing muscle mass"},{"speaker":"[Brandon DaCruz]","startTime":3687.665,"endTime":3691.007,"body":"because what we could see"},{"speaker":"[Brandon DaCruz]","startTime":3687.665,"endTime":3691.007,"body":"is if say you were in a deficit and you were"},{"speaker":"[Brandon DaCruz]","startTime":3691.047,"endTime":3695.49,"body":"driving just through zone"},{"speaker":"[Brandon DaCruz]","startTime":3691.047,"endTime":3695.49,"body":"two training, you were driving yourself weight,"},{"speaker":"[Brandon DaCruz]","startTime":3695.73,"endTime":3699.152,"body":"you might be at a higher predisposition"},{"speaker":"[Brandon DaCruz]","startTime":3695.73,"endTime":3699.152,"body":"to losing muscle mass because,"},{"speaker":"[Bryan Boorstein]","startTime":3699.496,"endTime":3699.651,"body":"Right."},{"speaker":"[Brandon DaCruz]","startTime":3699.573,"endTime":3702.234,"body":"you know, zone two, not that"},{"speaker":"[Brandon DaCruz]","startTime":3699.573,"endTime":3702.234,"body":"it's the most catabolic activity, it's not"},{"speaker":"[Brandon DaCruz]","startTime":3702.274,"endTime":3706.177,"body":"as much as HIIT training,"},{"speaker":"[Brandon DaCruz]","startTime":3702.274,"endTime":3706.177,"body":"but it is, it's not, it's not stimulating as"},{"speaker":"[Brandon DaCruz]","startTime":3706.217,"endTime":3709.219,"body":"much anabolism. If we look"},{"speaker":"[Brandon DaCruz]","startTime":3706.217,"endTime":3709.219,"body":"at the differences in protein synthesis rates"},{"speaker":"[Brandon DaCruz]","startTime":3709.339,"endTime":3712.682,"body":"from resistance training and"},{"speaker":"[Brandon DaCruz]","startTime":3709.339,"endTime":3712.682,"body":"cardio training, we see an increase in muscle"},{"speaker":"[Brandon DaCruz]","startTime":3712.722,"endTime":3716.124,"body":"protein synthesis for the"},{"speaker":"[Brandon DaCruz]","startTime":3712.722,"endTime":3716.124,"body":"24 to 48 hours after resistance training. But"},{"speaker":"[Brandon DaCruz]","startTime":3716.144,"endTime":3718.566,"body":"if you look at the protein"},{"speaker":"[Brandon DaCruz]","startTime":3716.144,"endTime":3718.566,"body":"synthesis increases from aerobic training,"},{"speaker":"[Brandon DaCruz]","startTime":3718.786,"endTime":3722.629,"body":"it's in mitochondrial proteins."},{"speaker":"[Brandon DaCruz]","startTime":3718.786,"endTime":3722.629,"body":"That's not helping us build myofibular muscle,"},{"speaker":"[Brandon DaCruz]","startTime":3722.869,"endTime":3723.369,"body":"muscle protein."},{"speaker":"[Bryan Boorstein]","startTime":3725.662,"endTime":3726.953,"body":"Yeah. Aaron, do you have"},{"speaker":"[Bryan Boorstein]","startTime":3725.662,"endTime":3726.953,"body":"anything to jump in there?"},{"speaker":"[Aaron Straker]","startTime":3728.18,"endTime":3732.843,"body":"No, I mean the only thing that"},{"speaker":"[Aaron Straker]","startTime":3728.18,"endTime":3732.843,"body":"I thought of kind of not necessarily unrelated"},{"speaker":"[Aaron Straker]","startTime":3732.863,"endTime":3735.825,"body":"to what Brandon said, but you"},{"speaker":"[Aaron Straker]","startTime":3732.863,"endTime":3735.825,"body":"said Brian that like, hey, I'm adding this"},{"speaker":"[Aaron Straker]","startTime":3735.865,"endTime":3740.368,"body":"cardio in my weight stable."},{"speaker":"[Aaron Straker]","startTime":3735.865,"endTime":3740.368,"body":"Have you been eating more? Right? I know you're"},{"speaker":"[Aaron Straker]","startTime":3740.548,"endTime":3743.95,"body":"you've been using your like"},{"speaker":"[Aaron Straker]","startTime":3740.548,"endTime":3743.95,"body":"kind of like high, medium, low subjectivity"},{"speaker":"[Aaron Straker]","startTime":3744.01,"endTime":3748.793,"body":"tracking method. I would imagine"},{"speaker":"[Aaron Straker]","startTime":3744.01,"endTime":3748.793,"body":"those subjectivities will fluctuate with your"},{"speaker":"[Aaron Straker]","startTime":3748.833,"endTime":3752.336,"body":"activity levels, you know,"},{"speaker":"[Aaron Straker]","startTime":3748.833,"endTime":3752.336,"body":"days you're more active, you're naturally hungrier."},{"speaker":"[Bryan Boorstein]","startTime":3752.637,"endTime":3752.847,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":3752.756,"endTime":3756.499,"body":"So that you that same amount"},{"speaker":"[Aaron Straker]","startTime":3752.756,"endTime":3756.499,"body":"of food would, you know, what was moderate"},{"speaker":"[Aaron Straker]","startTime":3756.739,"endTime":3760.764,"body":"here for those listening, I'm"},{"speaker":"[Aaron Straker]","startTime":3756.739,"endTime":3760.764,"body":"using my hands to create levels."},{"speaker":"[Bryan Boorstein]","startTime":3760.974,"endTime":3761.325,"body":"Hehehe"},{"speaker":"[Aaron Straker]","startTime":3761.185,"endTime":3765.192,"body":"What was moderate here with,"},{"speaker":"[Aaron Straker]","startTime":3761.185,"endTime":3765.192,"body":"you know, low or no cardio Brian, like moderate"},{"speaker":"[Bryan Boorstein]","startTime":3764.758,"endTime":3764.968,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":3765.553,"endTime":3767.155,"body":"might be here with, you know,"},{"speaker":"[Aaron Straker]","startTime":3765.553,"endTime":3767.155,"body":"cardio"},{"speaker":"[Bryan Boorstein]","startTime":3767.054,"endTime":3767.394,"body":"Yes."},{"speaker":"[Aaron Straker]","startTime":3767.336,"endTime":3768.277,"body":"Brian. So that"},{"speaker":"[Bryan Boorstein]","startTime":3768.294,"endTime":3768.575,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":3768.317,"endTime":3768.999,"body":"was my thought."},{"speaker":"[Bryan Boorstein]","startTime":3768.935,"endTime":3772.777,"body":"it's still subjective. So"},{"speaker":"[Bryan Boorstein]","startTime":3768.935,"endTime":3772.777,"body":"if I have a day like yesterday where I biked"},{"speaker":"[Bryan Boorstein]","startTime":3772.797,"endTime":3777.02,"body":"to N1, it was 30 minute bike"},{"speaker":"[Bryan Boorstein]","startTime":3772.797,"endTime":3777.02,"body":"ride, I burned 400 calories and then I worked"},{"speaker":"[Bryan Boorstein]","startTime":3777.08,"endTime":3780.963,"body":"out for two hours with Cass"},{"speaker":"[Bryan Boorstein]","startTime":3777.08,"endTime":3780.963,"body":"and then I biked home another 400 calories."},{"speaker":"[Bryan Boorstein]","startTime":3781.003,"endTime":3786.126,"body":"Like I ate more food, but"},{"speaker":"[Bryan Boorstein]","startTime":3781.003,"endTime":3786.126,"body":"I still called it a satisfied day, even though"},{"speaker":"[Bryan Boorstein]","startTime":3786.146,"endTime":3790.749,"body":"that amount of food would"},{"speaker":"[Bryan Boorstein]","startTime":3786.146,"endTime":3790.749,"body":"have been like an overfed day if I hadn't done"},{"speaker":"[Bryan Boorstein]","startTime":3790.769,"endTime":3792.05,"body":"all that work. So yeah,"},{"speaker":"[Aaron Straker]","startTime":3791.941,"endTime":3792.268,"body":"Yeah,"},{"speaker":"[Bryan Boorstein]","startTime":3792.11,"endTime":3792.971,"body":"very subjective."},{"speaker":"[Aaron Straker]","startTime":3792.391,"endTime":3792.575,"body":"yeah."},{"speaker":"[Bryan Boorstein]","startTime":3793.011,"endTime":3798.475,"body":"But yeah, I mean, weight"},{"speaker":"[Bryan Boorstein]","startTime":3793.011,"endTime":3798.475,"body":"stable is the goal. So man, I really wish we"},{"speaker":"[Bryan Boorstein]","startTime":3798.495,"endTime":3802.457,"body":"had another like half hour"},{"speaker":"[Bryan Boorstein]","startTime":3798.495,"endTime":3802.457,"body":"here. But one of the things Brandon brought"},{"speaker":"[Bryan Boorstein]","startTime":3802.537,"endTime":3807.14,"body":"up was having low insulin"},{"speaker":"[Bryan Boorstein]","startTime":3802.537,"endTime":3807.14,"body":"if you have a lot of muscle. And so that's"},{"speaker":"[Bryan Boorstein]","startTime":3807.24,"endTime":3810.282,"body":"one of the things actually"},{"speaker":"[Bryan Boorstein]","startTime":3807.24,"endTime":3810.282,"body":"that Aaron and I talked about on our podcast"},{"speaker":"[Bryan Boorstein]","startTime":3810.302,"endTime":3814.885,"body":"that we did about blood work."},{"speaker":"[Bryan Boorstein]","startTime":3810.302,"endTime":3814.885,"body":"Because one of my concerns was, man, my insulin"},{"speaker":"[Bryan Boorstein]","startTime":3814.905,"endTime":3820.429,"body":"is 0.7. That is so low. It's"},{"speaker":"[Bryan Boorstein]","startTime":3814.905,"endTime":3820.429,"body":"below the reference range, which starts at"},{"speaker":"[Bryan Boorstein]","startTime":3820.449,"endTime":3827.194,"body":"like 2.4. Is this something"},{"speaker":"[Bryan Boorstein]","startTime":3820.449,"endTime":3827.194,"body":"to worry about for me because it's 0.7? of"},{"speaker":"[Bryan Boorstein]","startTime":3827.234,"endTime":3833.418,"body":"people, the essential conclusion"},{"speaker":"[Bryan Boorstein]","startTime":3827.234,"endTime":3833.418,"body":"was that I'm actually, it's great, there's"},{"speaker":"[Bryan Boorstein]","startTime":3833.458,"endTime":3837.34,"body":"nothing wrong with having"},{"speaker":"[Bryan Boorstein]","startTime":3833.458,"endTime":3837.34,"body":"insulin at 0.7 because my glucose number is"},{"speaker":"[Bryan Boorstein]","startTime":3837.36,"endTime":3840.983,"body":"fine, my muscle is essentially"},{"speaker":"[Bryan Boorstein]","startTime":3837.36,"endTime":3840.983,"body":"absorbing all of the glucose, insulin never"},{"speaker":"[Bryan Boorstein]","startTime":3841.023,"endTime":3846.687,"body":"has to rise, all is good."},{"speaker":"[Bryan Boorstein]","startTime":3841.023,"endTime":3846.687,"body":"So that leads me into the next question of,"},{"speaker":"[Bryan Boorstein]","startTime":3847.587,"endTime":3852.611,"body":"do we think that there's"},{"speaker":"[Bryan Boorstein]","startTime":3847.587,"endTime":3852.611,"body":"a point where being too big naturally, not"},{"speaker":"[Bryan Boorstein]","startTime":3852.771,"endTime":3860.196,"body":"on steroids or injectables"},{"speaker":"[Bryan Boorstein]","startTime":3852.771,"endTime":3860.196,"body":"or big naturally to the point that now we're"},{"speaker":"[Bryan Boorstein]","startTime":3860.496,"endTime":3865.039,"body":"mitigating health? Or is"},{"speaker":"[Bryan Boorstein]","startTime":3860.496,"endTime":3865.039,"body":"it just that, hey, you're more metabolically"},{"speaker":"[Bryan Boorstein]","startTime":3865.079,"endTime":3868.281,"body":"healthy as long as you're"},{"speaker":"[Bryan Boorstein]","startTime":3865.079,"endTime":3868.281,"body":"natural, you know, get all that muscle, go"},{"speaker":"[Bryan Boorstein]","startTime":3868.341,"endTime":3874.485,"body":"get that, and that muscle"},{"speaker":"[Bryan Boorstein]","startTime":3868.341,"endTime":3874.485,"body":"will absorb the glucose, you're metabolically"},{"speaker":"[Bryan Boorstein]","startTime":3874.525,"endTime":3879.008,"body":"healthy, it'll take care"},{"speaker":"[Bryan Boorstein]","startTime":3874.525,"endTime":3879.008,"body":"of a lot of the like lipid issues potentially"},{"speaker":"[Bryan Boorstein]","startTime":3879.609,"endTime":3882.43,"body":"that work with metabolic"},{"speaker":"[Bryan Boorstein]","startTime":3879.609,"endTime":3882.43,"body":"disease and stuff like that. Or like, what"},{"speaker":"[Bryan Boorstein]","startTime":3882.47,"endTime":3887.04,"body":"is your perspective on too"},{"speaker":"[Bryan Boorstein]","startTime":3882.47,"endTime":3887.04,"body":"much muscle for a natural athlete? you"},{"speaker":"[Brandon DaCruz]","startTime":3888.07,"endTime":3891.332,"body":"All right, so when we look"},{"speaker":"[Brandon DaCruz]","startTime":3888.07,"endTime":3891.332,"body":"at this, this is actually an extremely interesting"},{"speaker":"[Brandon DaCruz]","startTime":3891.352,"endTime":3896.895,"body":"question. We have to differentiate"},{"speaker":"[Brandon DaCruz]","startTime":3891.352,"endTime":3896.895,"body":"what we mean by maximizing muscle growth and"},{"speaker":"[Brandon DaCruz]","startTime":3896.995,"endTime":3900.118,"body":"how much is too much muscle"},{"speaker":"[Brandon DaCruz]","startTime":3896.995,"endTime":3900.118,"body":"mass. And this is what I mean by that. We actually"},{"speaker":"[Brandon DaCruz]","startTime":3900.158,"endTime":3904.661,"body":"see in the obesity literature,"},{"speaker":"[Brandon DaCruz]","startTime":3900.158,"endTime":3904.661,"body":"we see in even in correlative studies of all-course"},{"speaker":"[Brandon DaCruz]","startTime":3904.701,"endTime":3909.043,"body":"mortality, that when they"},{"speaker":"[Brandon DaCruz]","startTime":3904.701,"endTime":3909.043,"body":"look at BMI, muscle mass, and all-course mortality,"},{"speaker":"[Brandon DaCruz]","startTime":3909.324,"endTime":3912.005,"body":"sometimes we really have to"},{"speaker":"[Brandon DaCruz]","startTime":3909.324,"endTime":3912.005,"body":"tease these out and they have to do reanalysis"},{"speaker":"[Brandon DaCruz]","startTime":3912.045,"endTime":3915.848,"body":"of this data because with"},{"speaker":"[Brandon DaCruz]","startTime":3912.045,"endTime":3915.848,"body":"increases in BMI come increases in fat-free"},{"speaker":"[Brandon DaCruz]","startTime":3915.868,"endTime":3920.811,"body":"mass. And so often, population-based"},{"speaker":"[Brandon DaCruz]","startTime":3915.868,"endTime":3920.811,"body":"studies that have the most amount of fat-free"},{"speaker":"[Brandon DaCruz]","startTime":3920.831,"endTime":3925.134,"body":"mass actually are the highest"},{"speaker":"[Brandon DaCruz]","startTime":3920.831,"endTime":3925.134,"body":"in BMI, which means that for anyone out there,"},{"speaker":"[Brandon DaCruz]","startTime":3925.254,"endTime":3928.737,"body":"essentially those that are"},{"speaker":"[Brandon DaCruz]","startTime":3925.254,"endTime":3928.737,"body":"obese have a high, much higher level of muscle"},{"speaker":"[Brandon DaCruz]","startTime":3928.757,"endTime":3933.12,"body":"mass than those that aren't"},{"speaker":"[Brandon DaCruz]","startTime":3928.757,"endTime":3933.12,"body":"obese, that are in normal weight BMI categories."},{"speaker":"[Brandon DaCruz]","startTime":3933.44,"endTime":3937.542,"body":"And so if we're talking about"},{"speaker":"[Brandon DaCruz]","startTime":3933.44,"endTime":3937.542,"body":"people with an R sector, and can you naturally"},{"speaker":"[Brandon DaCruz]","startTime":3937.563,"endTime":3940.925,"body":"get too big? If you're lean,"},{"speaker":"[Brandon DaCruz]","startTime":3937.563,"endTime":3940.925,"body":"and this is a big, you know, we have to look"},{"speaker":"[Brandon DaCruz]","startTime":3940.945,"endTime":3943.587,"body":"at the differentiation. You"},{"speaker":"[Brandon DaCruz]","startTime":3940.945,"endTime":3943.587,"body":"can't just have all this muscle mass and then"},{"speaker":"[Brandon DaCruz]","startTime":3943.707,"endTime":3944.287,"body":"all this fat"},{"speaker":"[Bryan Boorstein]","startTime":3944.074,"endTime":3944.274,"body":"Right."},{"speaker":"[Brandon DaCruz]","startTime":3944.307,"endTime":3949.53,"body":"mass because that's going"},{"speaker":"[Brandon DaCruz]","startTime":3944.307,"endTime":3949.53,"body":"to, I guess, offset a lot of the benefits,"},{"speaker":"[Brandon DaCruz]","startTime":3949.551,"endTime":3952.512,"body":"the metabolically active benefits"},{"speaker":"[Brandon DaCruz]","startTime":3949.551,"endTime":3952.512,"body":"of muscle mass. However, if someone's lean"},{"speaker":"[Brandon DaCruz]","startTime":3952.573,"endTime":3956.895,"body":"and muscular, I don't know"},{"speaker":"[Brandon DaCruz]","startTime":3952.573,"endTime":3956.895,"body":"from a natural perspective if someone can get"},{"speaker":"[Brandon DaCruz]","startTime":3956.975,"endTime":3962.419,"body":"too big and muscular in terms"},{"speaker":"[Brandon DaCruz]","startTime":3956.975,"endTime":3962.419,"body":"of causing decrements in their health. However,"},{"speaker":"[Brandon DaCruz]","startTime":3962.699,"endTime":3965.581,"body":"I do think there's a point"},{"speaker":"[Brandon DaCruz]","startTime":3962.699,"endTime":3965.581,"body":"of diminishing returns. And so what I mean"},{"speaker":"[Brandon DaCruz]","startTime":3965.601,"endTime":3970.224,"body":"by that is I think that there"},{"speaker":"[Brandon DaCruz]","startTime":3965.601,"endTime":3970.224,"body":"may be no... It's almost like we're looking"},{"speaker":"[Brandon DaCruz]","startTime":3970.264,"endTime":3974.427,"body":"at a linear dose response"},{"speaker":"[Brandon DaCruz]","startTime":3970.264,"endTime":3974.427,"body":"initially when we're going up in FMI and so"},{"speaker":"[Brandon DaCruz]","startTime":3974.467,"endTime":3978.67,"body":"the fat-free mass index essentially."},{"speaker":"[Brandon DaCruz]","startTime":3974.467,"endTime":3978.67,"body":"So as you're getting higher and pre-mass index,"},{"speaker":"[Brandon DaCruz]","startTime":3978.71,"endTime":3982.372,"body":"we're seeing more and more"},{"speaker":"[Brandon DaCruz]","startTime":3978.71,"endTime":3982.372,"body":"benefits from muscle mass to insulin sensitivity,"},{"speaker":"[Brandon DaCruz]","startTime":3982.412,"endTime":3986.975,"body":"to lowering cardiovascular"},{"speaker":"[Brandon DaCruz]","startTime":3982.412,"endTime":3986.975,"body":"disease, to all these other benefits upon health."},{"speaker":"[Brandon DaCruz]","startTime":3987.076,"endTime":3991.058,"body":"However, we get to a point,"},{"speaker":"[Brandon DaCruz]","startTime":3987.076,"endTime":3991.058,"body":"and actually there's a study, I don't know"},{"speaker":"[Brandon DaCruz]","startTime":3991.078,"endTime":3995.501,"body":"if it's published, but I know"},{"speaker":"[Brandon DaCruz]","startTime":3991.078,"endTime":3995.501,"body":"that a doctor named Dr. Wood out of the University"},{"speaker":"[Brandon DaCruz]","startTime":3995.541,"endTime":3999.364,"body":"of Washington, I believe,"},{"speaker":"[Brandon DaCruz]","startTime":3995.541,"endTime":3999.364,"body":"had done an analysis of the NHANES data. And"},{"speaker":"[Brandon DaCruz]","startTime":3999.384,"endTime":4004.027,"body":"what he pretty much showed"},{"speaker":"[Brandon DaCruz]","startTime":3999.384,"endTime":4004.027,"body":"or found was that what you wanted to aim for"},{"speaker":"[Brandon DaCruz]","startTime":4004.147,"endTime":4009.41,"body":"as a female was an FFMI over"},{"speaker":"[Brandon DaCruz]","startTime":4004.147,"endTime":4009.41,"body":"16, and males, I believe, was like the cutoff"},{"speaker":"[Brandon DaCruz]","startTime":4009.691,"endTime":4013.953,"body":"for maximizing metabolic health."},{"speaker":"[Brandon DaCruz]","startTime":4009.691,"endTime":4013.953,"body":"Beyond that, we're not seeing decrements,"},{"speaker":"[Bryan Boorstein]","startTime":4013.874,"endTime":4013.94,"body":"Hmm."},{"speaker":"[Brandon DaCruz]","startTime":4013.973,"endTime":4016.455,"body":"we're not seeing decreases,"},{"speaker":"[Brandon DaCruz]","startTime":4013.973,"endTime":4016.455,"body":"but we're not seeing increases. So it's almost"},{"speaker":"[Brandon DaCruz]","startTime":4016.475,"endTime":4020.098,"body":"like it should be really,"},{"speaker":"[Brandon DaCruz]","startTime":4016.475,"endTime":4020.098,"body":"I guess, encouraging to the average person"},{"speaker":"[Brandon DaCruz]","startTime":4020.138,"endTime":4023.68,"body":"listening to this that isn't"},{"speaker":"[Brandon DaCruz]","startTime":4020.138,"endTime":4023.68,"body":"a meathead like us, that hasn't tried to max"},{"speaker":"[Brandon DaCruz]","startTime":4023.72,"endTime":4027.583,"body":"out everything they could"},{"speaker":"[Brandon DaCruz]","startTime":4023.72,"endTime":4027.583,"body":"naturally, that they can get a lot of the benefits."},{"speaker":"[Brandon DaCruz]","startTime":4027.603,"endTime":4030.765,"body":"And it's almost like steps."},{"speaker":"[Brandon DaCruz]","startTime":4027.603,"endTime":4030.765,"body":"The majority of the benefits you get come from"},{"speaker":"[Brandon DaCruz]","startTime":4030.865,"endTime":4035.208,"body":"the first increases, or even"},{"speaker":"[Brandon DaCruz]","startTime":4030.865,"endTime":4035.208,"body":"an all-cause mortality. And we look at cardiorespiratory"},{"speaker":"[Brandon DaCruz]","startTime":4035.228,"endTime":4039.911,"body":"fitness. It's like just going"},{"speaker":"[Brandon DaCruz]","startTime":4035.228,"endTime":4039.911,"body":"from the low level is going to decrease all"},{"speaker":"[Brandon DaCruz]","startTime":4039.931,"endTime":4044.554,"body":"cause mortality greatly as"},{"speaker":"[Brandon DaCruz]","startTime":4039.931,"endTime":4044.554,"body":"compared to going like if you look at low compared"},{"speaker":"[Brandon DaCruz]","startTime":4044.574,"endTime":4047.936,"body":"to elite it's like a 504%"},{"speaker":"[Brandon DaCruz]","startTime":4044.574,"endTime":4047.936,"body":"difference that's a little bit different of"},{"speaker":"[Brandon DaCruz]","startTime":4047.996,"endTime":4052.259,"body":"a perspective but I do think"},{"speaker":"[Brandon DaCruz]","startTime":4047.996,"endTime":4052.259,"body":"having more muscle mass is going to increase"},{"speaker":"[Brandon DaCruz]","startTime":4052.619,"endTime":4056.001,"body":"if you have low fat mass low"},{"speaker":"[Brandon DaCruz]","startTime":4052.619,"endTime":4056.001,"body":"adiposity is going to increase your metabolic"},{"speaker":"[Brandon DaCruz]","startTime":4056.041,"endTime":4059.124,"body":"health your longevity and"},{"speaker":"[Brandon DaCruz]","startTime":4056.041,"endTime":4059.124,"body":"things of that sort but I don't think it's"},{"speaker":"[Brandon DaCruz]","startTime":4059.144,"endTime":4062.066,"body":"a linear dose response just"},{"speaker":"[Brandon DaCruz]","startTime":4059.144,"endTime":4062.066,"body":"like with volume training like we see that"},{"speaker":"[Brandon DaCruz]","startTime":4062.086,"endTime":4066.128,"body":"there's a linear dose response"},{"speaker":"[Brandon DaCruz]","startTime":4062.086,"endTime":4066.128,"body":"up until a point and you know there's an I"},{"speaker":"[Brandon DaCruz]","startTime":4068.15,"endTime":4072.112,"body":"Muscular naturally would cause,"},{"speaker":"[Brandon DaCruz]","startTime":4068.15,"endTime":4072.112,"body":"you know, decrements in your metabolic health"},{"speaker":"[Brandon DaCruz]","startTime":4072.172,"endTime":4076.455,"body":"and in your health span. But"},{"speaker":"[Brandon DaCruz]","startTime":4072.172,"endTime":4076.455,"body":"I also think that a lot of these, these are,"},{"speaker":"[Brandon DaCruz]","startTime":4076.475,"endTime":4080.678,"body":"you know, theories that we're"},{"speaker":"[Brandon DaCruz]","startTime":4076.475,"endTime":4080.678,"body":"looking at or these are subjects that we're"},{"speaker":"[Brandon DaCruz]","startTime":4080.758,"endTime":4083.82,"body":"kind of theory crafting on."},{"speaker":"[Brandon DaCruz]","startTime":4080.758,"endTime":4083.82,"body":"But I really think that many people aren't,"},{"speaker":"[Brandon DaCruz]","startTime":4083.88,"endTime":4088.183,"body":"don't have the ability or"},{"speaker":"[Brandon DaCruz]","startTime":4083.88,"endTime":4088.183,"body":"the desire. And even in that, hear me out on"},{"speaker":"[Brandon DaCruz]","startTime":4088.203,"endTime":4090.424,"body":"this, they don't have the"},{"speaker":"[Brandon DaCruz]","startTime":4088.203,"endTime":4090.424,"body":"ability to get that muscular, that it would"},{"speaker":"[Brandon DaCruz]","startTime":4090.444,"endTime":4094.007,"body":"cause a problem, nor do they"},{"speaker":"[Brandon DaCruz]","startTime":4090.444,"endTime":4094.007,"body":"have the time and the desire later in life."},{"speaker":"[Brandon DaCruz]","startTime":4094.067,"endTime":4098.65,"body":"And that's where really I"},{"speaker":"[Brandon DaCruz]","startTime":4094.067,"endTime":4098.65,"body":"look at muscle as a reservoir. to maximize"},{"speaker":"[Brandon DaCruz]","startTime":4098.6900000000005,"endTime":4102.252,"body":"my muscle building potential"},{"speaker":"[Brandon DaCruz]","startTime":4098.6900000000005,"endTime":4102.252,"body":"in my 20s and 30s, but that's really just building"},{"speaker":"[Brandon DaCruz]","startTime":4102.272,"endTime":4105.615,"body":"a sheet of armor so that we"},{"speaker":"[Brandon DaCruz]","startTime":4102.272,"endTime":4105.615,"body":"can lose from, because we see sarcopenia start"},{"speaker":"[Brandon DaCruz]","startTime":4105.675,"endTime":4109.9169999999995,"body":"in their 30s if you're inactive"},{"speaker":"[Brandon DaCruz]","startTime":4105.675,"endTime":4109.9169999999995,"body":"and in your fifth, your fifth decade, your"},{"speaker":"[Brandon DaCruz]","startTime":4109.957,"endTime":4113.9400000000005,"body":"sixth decade. So in your 50s,"},{"speaker":"[Brandon DaCruz]","startTime":4109.957,"endTime":4113.9400000000005,"body":"even if you are active, and then we see decrements"},{"speaker":"[Brandon DaCruz]","startTime":4114.04,"endTime":4118.803,"body":"of up to 10% in muscle and"},{"speaker":"[Brandon DaCruz]","startTime":4114.04,"endTime":4118.803,"body":"strength per decade. And so really try to get"},{"speaker":"[Brandon DaCruz]","startTime":4118.823,"endTime":4122.106,"body":"as big as you can so that"},{"speaker":"[Brandon DaCruz]","startTime":4118.823,"endTime":4122.106,"body":"you have more metabolically active tissue to"},{"speaker":"[Brandon DaCruz]","startTime":4122.146,"endTime":4124.387,"body":"potentially lose from. The"},{"speaker":"[Brandon DaCruz]","startTime":4122.146,"endTime":4124.387,"body":"same thing can be said about aerobic fitness."},{"speaker":"[Bryan Boorstein]","startTime":4125.015,"endTime":4125.224,"body":"Yes."},{"speaker":"[Brandon DaCruz]","startTime":4128.05,"endTime":4132.913,"body":"life so that, yes, we're going"},{"speaker":"[Brandon DaCruz]","startTime":4128.05,"endTime":4132.913,"body":"to see decreases across the life course. Even"},{"speaker":"[Brandon DaCruz]","startTime":4132.933,"endTime":4136.875,"body":"if we're remaining active,"},{"speaker":"[Brandon DaCruz]","startTime":4132.933,"endTime":4136.875,"body":"this is a natural biological phenomenon called"},{"speaker":"[Brandon DaCruz]","startTime":4136.955,"endTime":4140.238,"body":"aging and none of us can get"},{"speaker":"[Brandon DaCruz]","startTime":4136.955,"endTime":4140.238,"body":"out of it. Every one of us has to pay taxes"},{"speaker":"[Brandon DaCruz]","startTime":4140.258,"endTime":4144.601,"body":"and die. However, if we can"},{"speaker":"[Brandon DaCruz]","startTime":4140.258,"endTime":4144.601,"body":"build up the biggest buffer possible, it's"},{"speaker":"[Brandon DaCruz]","startTime":4144.641,"endTime":4148.663,"body":"like investing in a 401K."},{"speaker":"[Brandon DaCruz]","startTime":4144.641,"endTime":4148.663,"body":"It's like you're making an investment. I say"},{"speaker":"[Brandon DaCruz]","startTime":4148.883,"endTime":4149.804,"body":"muscle is the best"},{"speaker":"[Bryan Boorstein]","startTime":4150.074,"endTime":4150.149,"body":"you"},{"speaker":"[Brandon DaCruz]","startTime":4150.184,"endTime":4153.366,"body":"investment into our health"},{"speaker":"[Brandon DaCruz]","startTime":4150.184,"endTime":4153.366,"body":"that we can make, but also if we look at longevity"},{"speaker":"[Brandon DaCruz]","startTime":4153.386,"endTime":4157.349,"body":"markers, if you really look"},{"speaker":"[Brandon DaCruz]","startTime":4153.386,"endTime":4157.349,"body":"at the four leading predictors of longevity,"},{"speaker":"[Brandon DaCruz]","startTime":4158.25,"endTime":4161.234,"body":"It's muscle mass. It is leg"},{"speaker":"[Brandon DaCruz]","startTime":4158.25,"endTime":4161.234,"body":"strength and it's grip strength. And these"},{"speaker":"[Brandon DaCruz]","startTime":4161.254,"endTime":4164.439,"body":"are all things for looking"},{"speaker":"[Brandon DaCruz]","startTime":4161.254,"endTime":4164.439,"body":"at, you know, aerobic fitness. It's looking"},{"speaker":"[Brandon DaCruz]","startTime":4164.479,"endTime":4169.066,"body":"at muscle mass, muscle function,"},{"speaker":"[Brandon DaCruz]","startTime":4164.479,"endTime":4169.066,"body":"and strength. And these are all indices that"},{"speaker":"[Brandon DaCruz]","startTime":4169.086,"endTime":4171.169,"body":"we should be looking to optimize"},{"speaker":"[Brandon DaCruz]","startTime":4169.086,"endTime":4171.169,"body":"the best of our abilities."},{"speaker":"[Bryan Boorstein]","startTime":4172.034,"endTime":4175.096,"body":"Yeah, no, I mean, that was"},{"speaker":"[Bryan Boorstein]","startTime":4172.034,"endTime":4175.096,"body":"like a perfect way to wrap it up. I was going"},{"speaker":"[Bryan Boorstein]","startTime":4175.116,"endTime":4179.28,"body":"to talk about the mortality"},{"speaker":"[Bryan Boorstein]","startTime":4175.116,"endTime":4179.28,"body":"and the VO2 max and the muscle mass and the"},{"speaker":"[Bryan Boorstein]","startTime":4179.32,"endTime":4183.403,"body":"strength and all that stuff."},{"speaker":"[Bryan Boorstein]","startTime":4179.32,"endTime":4183.403,"body":"So I think that's awesome. We unfortunately"},{"speaker":"[Bryan Boorstein]","startTime":4183.443,"endTime":4188.467,"body":"didn't get to touch on the"},{"speaker":"[Bryan Boorstein]","startTime":4183.443,"endTime":4188.467,"body":"nuances of nutrition or fasting, which I know"},{"speaker":"[Bryan Boorstein]","startTime":4188.507,"endTime":4191.65,"body":"was one of the things on"},{"speaker":"[Bryan Boorstein]","startTime":4188.507,"endTime":4191.65,"body":"the agenda too. So maybe we'll have to do this"},{"speaker":"[Bryan Boorstein]","startTime":4191.69,"endTime":4192.791,"body":"again in a couple months."},{"speaker":"[Brandon DaCruz]","startTime":4193.412,"endTime":4193.784,"body":"Hell yeah."},{"speaker":"[Bryan Boorstein]","startTime":4193.691,"endTime":4195.673,"body":"But I think that's all the"},{"speaker":"[Bryan Boorstein]","startTime":4193.691,"endTime":4195.673,"body":"time I got for today."},{"speaker":"[Aaron Straker]","startTime":4197.661,"endTime":4198.362,"body":"Before we wrap"},{"speaker":"[Bryan Boorstein]","startTime":4198.274,"endTime":4198.574,"body":"Thanks for watching!"},{"speaker":"[Aaron Straker]","startTime":4198.422,"endTime":4202.047,"body":"up real quick, Brandon, can"},{"speaker":"[Aaron Straker]","startTime":4198.422,"endTime":4202.047,"body":"you let everyone know where to find you on"},{"speaker":"[Aaron Straker]","startTime":4202.207,"endTime":4207.295,"body":"Instagram, if they want to"},{"speaker":"[Aaron Straker]","startTime":4202.207,"endTime":4207.295,"body":"reach out for coaching, and then please plug"},{"speaker":"[Bryan Boorstein]","startTime":4207.194,"endTime":4207.36,"body":"Hehehe"},{"speaker":"[Aaron Straker]","startTime":4207.455,"endTime":4209.378,"body":"you in Jeff's podcast as well,"},{"speaker":"[Aaron Straker]","startTime":4207.455,"endTime":4209.378,"body":"please."},{"speaker":"[Brandon DaCruz]","startTime":4209.41,"endTime":4211.971,"body":"Awesome. Well, first and foremost,"},{"speaker":"[Brandon DaCruz]","startTime":4209.41,"endTime":4211.971,"body":"guys, thank you so much for having me. It's"},{"speaker":"[Brandon DaCruz]","startTime":4212.011,"endTime":4214.913,"body":"been way too long first and"},{"speaker":"[Brandon DaCruz]","startTime":4212.011,"endTime":4214.913,"body":"foremost, but it's always a pleasure jumping"},{"speaker":"[Brandon DaCruz]","startTime":4214.973,"endTime":4218.755,"body":"on here, really diving into"},{"speaker":"[Brandon DaCruz]","startTime":4214.973,"endTime":4218.755,"body":"some topics that many others don't cover. So"},{"speaker":"[Brandon DaCruz]","startTime":4218.856,"endTime":4221.757,"body":"I will say, I believe because"},{"speaker":"[Brandon DaCruz]","startTime":4218.856,"endTime":4221.757,"body":"I looked it up, you know, in other podcasting"},{"speaker":"[Brandon DaCruz]","startTime":4222.198,"endTime":4225.8,"body":"streams, I don't think anyone's"},{"speaker":"[Brandon DaCruz]","startTime":4222.198,"endTime":4225.8,"body":"covered this within our perspective of meatheads"},{"speaker":"[Brandon DaCruz]","startTime":4225.88,"endTime":4229.342,"body":"looking to increase health"},{"speaker":"[Brandon DaCruz]","startTime":4225.88,"endTime":4229.342,"body":"span and looking at hypertrophy as a vehicle"},{"speaker":"[Brandon DaCruz]","startTime":4229.402,"endTime":4232.464,"body":"for health span. And so, it's"},{"speaker":"[Brandon DaCruz]","startTime":4229.402,"endTime":4232.464,"body":"a pleasure being on here and I appreciate you"},{"speaker":"[Brandon DaCruz]","startTime":4232.484,"endTime":4235.526,"body":"guys having me. If anyone"},{"speaker":"[Brandon DaCruz]","startTime":4232.484,"endTime":4235.526,"body":"is interested in following more of my content,"},{"speaker":"[Brandon DaCruz]","startTime":4235.546,"endTime":4235.986,"body":"finding more"},{"speaker":"[Brandon DaCruz]","startTime":4240.07,"endTime":4244.34,"body":"My email is betacruzfitness"},{"speaker":"[Brandon DaCruz]","startTime":4240.07,"endTime":4244.34,"body":"at gmail.com and then my podcast is the Chasing"},{"speaker":"[Brandon DaCruz]","startTime":4244.36,"endTime":4247.366,"body":"Clarity Health and Fitness"},{"speaker":"[Brandon DaCruz]","startTime":4244.36,"endTime":4247.366,"body":"podcast which we launch a new episode every"},{"speaker":"[Brandon DaCruz]","startTime":4247.386,"endTime":4247.868,"body":"single Friday."},{"speaker":"[Aaron Straker]","startTime":4249.54,"endTime":4252.929,"body":"Awesome. Thank you, dude. We"},{"speaker":"[Aaron Straker]","startTime":4249.54,"endTime":4252.929,"body":"will plug all that in the show notes. As always,"},{"speaker":"[Aaron Straker]","startTime":4252.949,"endTime":4254.253,"body":"Brandon, thank you for joining"},{"speaker":"[Aaron Straker]","startTime":4252.949,"endTime":4254.253,"body":"us."},{"speaker":"[Bryan Boorstein]","startTime":4254.574,"endTime":4254.774,"body":"Thanks"},{"speaker":"[Aaron Straker]","startTime":4254.574,"endTime":4254.835,"body":"Brian, do"},{"speaker":"[Bryan Boorstein]","startTime":4254.814,"endTime":4254.914,"body":"so"},{"speaker":"[Aaron Straker]","startTime":4254.855,"endTime":4255.015,"body":"you want"},{"speaker":"[Bryan Boorstein]","startTime":4254.954,"endTime":4255.114,"body":"much,"},{"speaker":"[Aaron Straker]","startTime":4255.035,"endTime":4255.316,"body":"to close"},{"speaker":"[Bryan Boorstein]","startTime":4255.134,"endTime":4256.216,"body":"bud."},{"speaker":"[Aaron Straker]","startTime":4255.356,"endTime":4255.858,"body":"us out today?"},{"speaker":"[Bryan Boorstein]","startTime":4256.256,"endTime":4259.48,"body":"Yeah, thank you so much for"},{"speaker":"[Bryan Boorstein]","startTime":4256.256,"endTime":4259.48,"body":"coming on. I'm really glad we had this conversation."},{"speaker":"[Bryan Boorstein]","startTime":4259.52,"endTime":4263.786,"body":"You were the person that"},{"speaker":"[Bryan Boorstein]","startTime":4259.52,"endTime":4263.786,"body":"I thought most closely would be able to really"},{"speaker":"[Bryan Boorstein]","startTime":4263.826,"endTime":4267.331,"body":"have this really cool, unique"},{"speaker":"[Bryan Boorstein]","startTime":4263.826,"endTime":4267.331,"body":"conversation with us about meshing these worlds."},{"speaker":"[Bryan Boorstein]","startTime":4267.371,"endTime":4268.893,"body":"And so I appreciate your"},{"speaker":"[Bryan Boorstein]","startTime":4267.371,"endTime":4268.893,"body":"time."},{"speaker":"[Brandon DaCruz]","startTime":4269.75,"endTime":4270.768,"body":"Absolutely guys, always a"},{"speaker":"[Brandon DaCruz]","startTime":4269.75,"endTime":4270.768,"body":"pleasure."}]}