{"version":"1.0.0","segments":[{"speaker":"[Aaron Straker]","startTime":29.406,"endTime":33.289,"body":"What's up guys, happy Tuesday."},{"speaker":"[Aaron Straker]","startTime":29.406,"endTime":33.289,"body":"Welcome back to another episode of Eat, Train,"},{"speaker":"[Aaron Straker]","startTime":33.329,"endTime":39.174,"body":"Prosper. This is our mostly"},{"speaker":"[Aaron Straker]","startTime":33.329,"endTime":39.174,"body":"monthly Instagram Q\u0026A. I would love to say"},{"speaker":"[Aaron Straker]","startTime":39.234,"endTime":42.437,"body":"monthly, but we haven't been"},{"speaker":"[Aaron Straker]","startTime":39.234,"endTime":42.437,"body":"able to hold up to that. But we do have a really"},{"speaker":"[Aaron Straker]","startTime":42.457,"endTime":46.1,"body":"good stream of questions that"},{"speaker":"[Aaron Straker]","startTime":42.457,"endTime":46.1,"body":"came in from Brian's Instagram followers, which"},{"speaker":"[Aaron Straker]","startTime":46.120000000000005,"endTime":49.363,"body":"we're going to dive into. But"},{"speaker":"[Aaron Straker]","startTime":46.120000000000005,"endTime":49.363,"body":"before we jump into those, as always, Brian,"},{"speaker":"[Aaron Straker]","startTime":49.382999999999996,"endTime":51.825,"body":"can you kick us off with a"},{"speaker":"[Aaron Straker]","startTime":49.382999999999996,"endTime":51.825,"body":"few updates, please?"},{"speaker":"[Bryan]","startTime":52.42,"endTime":57.003,"body":"Yeah, I'm gonna be quick because we"},{"speaker":"[Bryan]","startTime":52.42,"endTime":57.003,"body":"have like 16 really solid questions. Well,"},{"speaker":"[Bryan]","startTime":57.043,"endTime":64.968,"body":"mostly solid questions to get to. So"},{"speaker":"[Bryan]","startTime":57.043,"endTime":64.968,"body":"first update for me was I had six drinks this"},{"speaker":"[Bryan]","startTime":65.00800000000001,"endTime":69.191,"body":"Saturday evening, and it's probably"},{"speaker":"[Bryan]","startTime":65.00800000000001,"endTime":69.191,"body":"the most drinks that I've had in a sitting"},{"speaker":"[Bryan]","startTime":69.39099999999999,"endTime":71.57300000000001,"body":"in a really, really long time."},{"speaker":"[Aaron Straker]","startTime":72.412,"endTime":72.882,"body":"reckless."},{"speaker":"[Bryan]","startTime":73.154,"endTime":79.858,"body":"It was fun. I had a great time. I it"},{"speaker":"[Bryan]","startTime":73.154,"endTime":79.858,"body":"was between 6 p.m. and 10 p.m. So I got to"},{"speaker":"[Bryan]","startTime":79.899,"endTime":84.548,"body":"work, got home. you know, went to,"},{"speaker":"[Bryan]","startTime":79.899,"endTime":84.548,"body":"the plan was to get a decent night of sleep"},{"speaker":"[Bryan]","startTime":84.588,"endTime":90.51,"body":"and, you know, see how minimally I"},{"speaker":"[Bryan]","startTime":84.588,"endTime":90.51,"body":"could have six drinks affect me. And unfortunately,"},{"speaker":"[Bryan]","startTime":90.71,"endTime":96.932,"body":"my daughter woke up at 5 30 a.m. And"},{"speaker":"[Bryan]","startTime":90.71,"endTime":96.932,"body":"so I couldn't fall back asleep. She fell back"},{"speaker":"[Bryan]","startTime":96.952,"endTime":104.735,"body":"asleep with Kim until nine. So, so,"},{"speaker":"[Bryan]","startTime":96.952,"endTime":104.735,"body":"so Kim got a full night of sleep and I slept"},{"speaker":"[Bryan]","startTime":104.775,"endTime":111.014,"body":"five and a half hours. So I actually"},{"speaker":"[Bryan]","startTime":104.775,"endTime":111.014,"body":"think that my struggles are more related to"},{"speaker":"[Bryan]","startTime":111.034,"endTime":115.958,"body":"the sleep than the alcohol because"},{"speaker":"[Bryan]","startTime":111.034,"endTime":115.958,"body":"I didn't really feel hungover. But you know,"},{"speaker":"[Bryan]","startTime":116.578,"endTime":121.902,"body":"one of the interesting things that"},{"speaker":"[Bryan]","startTime":116.578,"endTime":121.902,"body":"I've discovered recently since getting into"},{"speaker":"[Bryan]","startTime":121.942,"endTime":131.10899999999998,"body":"all this cardio stuff and listening"},{"speaker":"[Bryan]","startTime":121.942,"endTime":131.10899999999998,"body":"to a number of experts discuss glucose sensitivity"},{"speaker":"[Bryan]","startTime":131.309,"endTime":137.749,"body":"and things like that. And it seems"},{"speaker":"[Bryan]","startTime":131.309,"endTime":137.749,"body":"like You know, the old common knowledge that"},{"speaker":"[Bryan]","startTime":137.99,"endTime":143.334,"body":"I held for many years, forever basically,"},{"speaker":"[Bryan]","startTime":137.99,"endTime":143.334,"body":"was that, hey, if you get a shitty night of"},{"speaker":"[Bryan]","startTime":143.374,"endTime":147.55700000000002,"body":"sleep or you feel under recovered,"},{"speaker":"[Bryan]","startTime":143.374,"endTime":147.55700000000002,"body":"then you take a day off and you give yourself"},{"speaker":"[Bryan]","startTime":147.577,"endTime":151.239,"body":"grace and you come back and you have"},{"speaker":"[Bryan]","startTime":147.577,"endTime":151.239,"body":"a good session the next day. And this is how"},{"speaker":"[Bryan]","startTime":151.279,"endTime":155.883,"body":"I've always operated. Since the last"},{"speaker":"[Bryan]","startTime":151.279,"endTime":155.883,"body":"year and learning about all this cardio stuff,"},{"speaker":"[Bryan]","startTime":156.583,"endTime":164.852,"body":"it seems that the one thing that can"},{"speaker":"[Bryan]","startTime":156.583,"endTime":164.852,"body":"actually restore your glucose tolerance and"},{"speaker":"[Bryan]","startTime":165.373,"endTime":171.115,"body":"just general sense of wellbeing in"},{"speaker":"[Bryan]","startTime":165.373,"endTime":171.115,"body":"the way that your body is functioning is to"},{"speaker":"[Bryan]","startTime":171.235,"endTime":177.798,"body":"actually work out when you're underslept"},{"speaker":"[Bryan]","startTime":171.235,"endTime":177.798,"body":"or not feeling great. It seems to have like"},{"speaker":"[Bryan]","startTime":177.818,"endTime":183.3,"body":"a regulatory effect on your glucose"},{"speaker":"[Bryan]","startTime":177.818,"endTime":183.3,"body":"response and stuff like that. And so I obviously"},{"speaker":"[Bryan]","startTime":183.32,"endTime":187.662,"body":"felt like discombobulated and pretty"},{"speaker":"[Bryan]","startTime":183.32,"endTime":187.662,"body":"awful all day. And then we got back from an"},{"speaker":"[Bryan]","startTime":187.702,"endTime":193.68,"body":"event that we were doing and I got"},{"speaker":"[Bryan]","startTime":187.702,"endTime":193.68,"body":"on the peloton and did a bike ride. And aside"},{"speaker":"[Bryan]","startTime":193.7,"endTime":198.724,"body":"from the fact that my performance was"},{"speaker":"[Bryan]","startTime":193.7,"endTime":198.724,"body":"low and my heart rate was high, which I fully"},{"speaker":"[Bryan]","startTime":198.804,"endTime":203.248,"body":"expected given that my resting heart"},{"speaker":"[Bryan]","startTime":198.804,"endTime":203.248,"body":"rate was up about 10 beats a minute. I expected"},{"speaker":"[Bryan]","startTime":203.588,"endTime":209.433,"body":"my working heart rates to also be higher."},{"speaker":"[Bryan]","startTime":203.588,"endTime":209.433,"body":"But I did it, I biked for an hour. I was about"},{"speaker":"[Bryan]","startTime":209.473,"endTime":213.757,"body":"10 watts lower than what I would usually"},{"speaker":"[Bryan]","startTime":209.473,"endTime":213.757,"body":"be for zone two. And my heart rate was about"},{"speaker":"[Bryan]","startTime":213.797,"endTime":218.261,"body":"10 beats higher than I would usually"},{"speaker":"[Bryan]","startTime":213.797,"endTime":218.261,"body":"be. But aside from that, I got off, felt great"},{"speaker":"[Bryan]","startTime":218.761,"endTime":224.421,"body":"and felt like things were mostly restored"},{"speaker":"[Bryan]","startTime":218.761,"endTime":224.421,"body":"to normal. and it kind of like reset everything"},{"speaker":"[Bryan]","startTime":224.481,"endTime":227.822,"body":"and I ended up sleeping eight and a"},{"speaker":"[Bryan]","startTime":224.481,"endTime":227.822,"body":"half hours the next night and everything was"},{"speaker":"[Bryan]","startTime":228.122,"endTime":234.685,"body":"all good from there. Had a fantastic"},{"speaker":"[Bryan]","startTime":228.122,"endTime":234.685,"body":"cardio session the next day, set PRs for distance"},{"speaker":"[Bryan]","startTime":234.725,"endTime":239.907,"body":"and track and everything. So one day"},{"speaker":"[Bryan]","startTime":234.725,"endTime":239.907,"body":"off and everything's kind of back to normal"},{"speaker":"[Bryan]","startTime":239.927,"endTime":245.47,"body":"now, heart rate and circadian rhythm"},{"speaker":"[Bryan]","startTime":239.927,"endTime":245.47,"body":"and all that stuff. So that's kind of cool"},{"speaker":"[Bryan]","startTime":245.51,"endTime":251.016,"body":"and an interesting lesson just in the"},{"speaker":"[Bryan]","startTime":245.51,"endTime":251.016,"body":"way that I... I've always, I just thought it"},{"speaker":"[Bryan]","startTime":251.036,"endTime":255.577,"body":"was interesting that I always defaulted"},{"speaker":"[Bryan]","startTime":251.036,"endTime":255.577,"body":"to taking time off when I'm under slept and"},{"speaker":"[Bryan]","startTime":255.597,"endTime":259.118,"body":"just giving myself a day off. But it"},{"speaker":"[Bryan]","startTime":255.597,"endTime":259.118,"body":"really does like just make you feel worse."},{"speaker":"[Bryan]","startTime":259.158,"endTime":263.02,"body":"Like you almost feel like you get into"},{"speaker":"[Bryan]","startTime":259.158,"endTime":263.02,"body":"this cycle where like you want to eat shitty"},{"speaker":"[Bryan]","startTime":263.06,"endTime":267.581,"body":"food and then you're not feeling good."},{"speaker":"[Bryan]","startTime":263.06,"endTime":267.581,"body":"So you want more shitty food and like by just"},{"speaker":"[Bryan]","startTime":267.64099999999996,"endTime":271.322,"body":"working out and doing a bike ride,"},{"speaker":"[Bryan]","startTime":267.64099999999996,"endTime":271.322,"body":"it almost like reset me and made me feel like"},{"speaker":"[Bryan]","startTime":271.342,"endTime":275.363,"body":"back to normal. I lost my cravings"},{"speaker":"[Bryan]","startTime":271.342,"endTime":275.363,"body":"and stuff like that. So I thought that was"},{"speaker":"[Bryan]","startTime":275.38300000000004,"endTime":275.723,"body":"interesting."},{"speaker":"[Aaron Straker]","startTime":276.874,"endTime":282.076,"body":"There is a very interesting,"},{"speaker":"[Aaron Straker]","startTime":276.874,"endTime":282.076,"body":"like what you just said, it's, I wish I had"},{"speaker":"[Aaron Straker]","startTime":282.116,"endTime":285.778,"body":"some like, you know, more data"},{"speaker":"[Aaron Straker]","startTime":282.116,"endTime":285.778,"body":"on it, but it's purely like a self-perception"},{"speaker":"[Aaron Straker]","startTime":285.798,"endTime":289.239,"body":"thing I've noticed and as well"},{"speaker":"[Aaron Straker]","startTime":285.798,"endTime":289.239,"body":"as working with clients. Like when you train,"},{"speaker":"[Aaron Straker]","startTime":290.0,"endTime":294.762,"body":"you feel great. Like you're"},{"speaker":"[Aaron Straker]","startTime":290.0,"endTime":294.762,"body":"motivated to eat your healthy foods and those"},{"speaker":"[Aaron Straker]","startTime":294.802,"endTime":299.404,"body":"sorts of things. But when like,"},{"speaker":"[Aaron Straker]","startTime":294.802,"endTime":299.404,"body":"if you have like a rest, sometimes in rest"},{"speaker":"[Aaron Straker]","startTime":299.424,"endTime":304.646,"body":"days or when you don't like,"},{"speaker":"[Aaron Straker]","startTime":299.424,"endTime":304.646,"body":"it's rather ironic because the days you can,"},{"speaker":"[Aaron Straker]","startTime":304.687,"endTime":309.649,"body":"I'm using air quotes here,"},{"speaker":"[Aaron Straker]","startTime":304.687,"endTime":309.649,"body":"of the shittier foods are like post-workout."},{"speaker":"[Aaron Straker]","startTime":311.589,"endTime":314.871,"body":"When you're partitioning is"},{"speaker":"[Aaron Straker]","startTime":311.589,"endTime":314.871,"body":"so much greater and stuff from the hormonal"},{"speaker":"[Aaron Straker]","startTime":314.911,"endTime":319.713,"body":"responses, but it's like you"},{"speaker":"[Aaron Straker]","startTime":314.911,"endTime":319.713,"body":"have an aversion to that because you just did"},{"speaker":"[Aaron Straker]","startTime":319.753,"endTime":323.434,"body":"something like good or healthy,"},{"speaker":"[Aaron Straker]","startTime":319.753,"endTime":323.434,"body":"but then on the days that you're not training"},{"speaker":"[Aaron Straker]","startTime":323.474,"endTime":326.916,"body":"and stuff, you're like, yeah,"},{"speaker":"[Aaron Straker]","startTime":323.474,"endTime":326.916,"body":"give me the bullshit food, but it's like a"},{"speaker":"[Aaron Straker]","startTime":326.976,"endTime":328.416,"body":"double whammy because you're"},{"speaker":"[Aaron Straker]","startTime":326.976,"endTime":328.416,"body":"not"},{"speaker":"[Bryan]","startTime":328.292,"endTime":328.417,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":328.456,"endTime":330.957,"body":"gonna partition it well on"},{"speaker":"[Aaron Straker]","startTime":328.456,"endTime":330.957,"body":"your rest days sort of thing."},{"speaker":"[Bryan]","startTime":331.032,"endTime":334.973,"body":"Yeah, Noah, that's totally right. And"},{"speaker":"[Bryan]","startTime":331.032,"endTime":334.973,"body":"like, I would even justify it and be like,"},{"speaker":"[Bryan]","startTime":335.013,"endTime":339.875,"body":"well, I need these extra carbs because"},{"speaker":"[Bryan]","startTime":335.013,"endTime":339.875,"body":"I'm not feeling well. They're gonna help me"},{"speaker":"[Bryan]","startTime":339.915,"endTime":344.057,"body":"recover and then I'll use them tomorrow"},{"speaker":"[Bryan]","startTime":339.915,"endTime":344.057,"body":"for my workout or whatever, you know? And so"},{"speaker":"[Bryan]","startTime":344.077,"endTime":350.54,"body":"you can go down this like whole rabbit"},{"speaker":"[Bryan]","startTime":344.077,"endTime":350.54,"body":"hole of justification. Next update, I ended,"},{"speaker":"[Bryan]","startTime":350.64,"endTime":354.421,"body":"I alluded to it on the last podcast"},{"speaker":"[Bryan]","startTime":350.64,"endTime":354.421,"body":"that I was gonna go hang out with Milo and"},{"speaker":"[Bryan]","startTime":354.441,"endTime":362.177,"body":"Cass at N1. And so I did that. It was"},{"speaker":"[Bryan]","startTime":354.441,"endTime":362.177,"body":"rad, I biked up there. And I only got to hang"},{"speaker":"[Bryan]","startTime":362.217,"endTime":366.202,"body":"out for about an hour. I had some stuff"},{"speaker":"[Bryan]","startTime":362.217,"endTime":366.202,"body":"I had to do. So I had to turn around and come"},{"speaker":"[Bryan]","startTime":366.242,"endTime":372.589,"body":"home, but got to chat with them a little"},{"speaker":"[Bryan]","startTime":366.242,"endTime":372.589,"body":"bit. Got to watch Milo do a little bit of the"},{"speaker":"[Bryan]","startTime":372.709,"endTime":378.175,"body":"one arm lengthened overloaded pull"},{"speaker":"[Bryan]","startTime":372.709,"endTime":378.175,"body":"down from the prime machine, which we all love."},{"speaker":"[Bryan]","startTime":378.235,"endTime":384.584,"body":"It's just an amazing piece of development"},{"speaker":"[Bryan]","startTime":378.235,"endTime":384.584,"body":"equipment there. And then Milo did some lengthened"},{"speaker":"[Bryan]","startTime":384.604,"endTime":388.465,"body":"partials after failure, which just"},{"speaker":"[Bryan]","startTime":384.604,"endTime":388.465,"body":"makes me happy because I touched on that last"},{"speaker":"[Bryan]","startTime":388.505,"endTime":393.246,"body":"episode and our kind of differences"},{"speaker":"[Bryan]","startTime":388.505,"endTime":393.246,"body":"in the way we view partials and Cass was making"},{"speaker":"[Bryan]","startTime":393.306,"endTime":397.548,"body":"him do some post failure partials."},{"speaker":"[Bryan]","startTime":393.306,"endTime":397.548,"body":"And the word on the street is that there might"},{"speaker":"[Bryan]","startTime":397.588,"endTime":404.91,"body":"be a collab coming between Milo and"},{"speaker":"[Bryan]","startTime":397.588,"endTime":404.91,"body":"Cass about how to optimize the use of lengthened"},{"speaker":"[Bryan]","startTime":404.97,"endTime":410.091,"body":"overload, lengthened partials, long"},{"speaker":"[Bryan]","startTime":404.97,"endTime":410.091,"body":"muscle lengths, all that stuff. And I'm very"},{"speaker":"[Bryan]","startTime":410.131,"endTime":416.467,"body":"curious, I'm Cass is more on the side"},{"speaker":"[Bryan]","startTime":410.131,"endTime":416.467,"body":"of using partials after failure, kind of the"},{"speaker":"[Bryan]","startTime":416.487,"endTime":421.311,"body":"way I do it. And Milo's obviously on"},{"speaker":"[Bryan]","startTime":416.487,"endTime":421.311,"body":"the other side. So I told those guys, I'm really"},{"speaker":"[Bryan]","startTime":421.351,"endTime":428.417,"body":"curious to see what they come up with"},{"speaker":"[Bryan]","startTime":421.351,"endTime":428.417,"body":"in regards to that piece. Last update is that"},{"speaker":"[Bryan]","startTime":429.437,"endTime":433.1,"body":"I bought Kim her bike. I talked about"},{"speaker":"[Bryan]","startTime":429.437,"endTime":433.1,"body":"that last week, but we went for our first bike"},{"speaker":"[Bryan]","startTime":433.181,"endTime":439.666,"body":"ride. And just a real funny quick story."},{"speaker":"[Bryan]","startTime":433.181,"endTime":439.666,"body":"I was like, look, babe, I think I was being"},{"speaker":"[Bryan]","startTime":439.706,"endTime":444.153,"body":"condescending, but I was like... I"},{"speaker":"[Bryan]","startTime":439.706,"endTime":444.153,"body":"was like, look, babe, when I get into zone"},{"speaker":"[Bryan]","startTime":444.193,"endTime":449.456,"body":"two, I'm at like 180 watts. So look,"},{"speaker":"[Bryan]","startTime":444.193,"endTime":449.456,"body":"when I bike with you, I'm just gonna understand"},{"speaker":"[Bryan]","startTime":449.496,"endTime":453.658,"body":"it's not gonna be zone two, it's just"},{"speaker":"[Bryan]","startTime":449.496,"endTime":453.658,"body":"gonna be zone one. It's all good, don't worry"},{"speaker":"[Bryan]","startTime":453.678,"endTime":458.781,"body":"about it. And she's like, you are being"},{"speaker":"[Bryan]","startTime":453.678,"endTime":458.781,"body":"so condescending. I'm in shape, I peloton,"},{"speaker":"[Bryan]","startTime":459.802,"endTime":464.144,"body":"I can blah, blah. And I was like, babe,"},{"speaker":"[Bryan]","startTime":459.802,"endTime":464.144,"body":"180 watts, I just don't know. I'm bigger than"},{"speaker":"[Bryan]","startTime":464.184,"endTime":469.847,"body":"you, I'm stronger than you, all this"},{"speaker":"[Bryan]","startTime":464.184,"endTime":469.847,"body":"stuff. She weighs less, so obviously it takes..."},{"speaker":"[Bryan]","startTime":470.344,"endTime":477.59,"body":"less to power that engine, or less"},{"speaker":"[Bryan]","startTime":470.344,"endTime":477.59,"body":"effort rather. But on our ride, the first 15"},{"speaker":"[Bryan]","startTime":477.61,"endTime":481.953,"body":"minutes or so was like this gradual"},{"speaker":"[Bryan]","startTime":477.61,"endTime":481.953,"body":"incline. Maybe it was like two to four degree"},{"speaker":"[Bryan]","startTime":482.013,"endTime":487.798,"body":"incline. So you almost couldn't see"},{"speaker":"[Bryan]","startTime":482.013,"endTime":487.798,"body":"it so much, but you could feel it. And she"},{"speaker":"[Bryan]","startTime":487.818,"endTime":492.262,"body":"was on my ass the whole time. I was"},{"speaker":"[Bryan]","startTime":487.818,"endTime":492.262,"body":"like, I'm in the higher end of zone two. And"},{"speaker":"[Bryan]","startTime":492.282,"endTime":498.347,"body":"she's like, I'm chilling, you know?"},{"speaker":"[Bryan]","startTime":492.282,"endTime":498.347,"body":"So I had to eat my words a little bit. But"},{"speaker":"[Bryan]","startTime":498.387,"endTime":503.743,"body":"then... once we got to the turnaround"},{"speaker":"[Bryan]","startTime":498.387,"endTime":503.743,"body":"point 15 minutes in all that two to 4% grade"},{"speaker":"[Bryan]","startTime":503.763,"endTime":510.868,"body":"that we went up, we had to go down"},{"speaker":"[Bryan]","startTime":503.763,"endTime":510.868,"body":"and I am able to go fast enough and keep my"},{"speaker":"[Bryan]","startTime":511.108,"endTime":515.631,"body":"RPM rate high enough on that descent"},{"speaker":"[Bryan]","startTime":511.108,"endTime":515.631,"body":"that I can still keep my heart rate up at like"},{"speaker":"[Bryan]","startTime":515.6510000000001,"endTime":524.969,"body":"135 140 145 as I'm going down this"},{"speaker":"[Bryan]","startTime":515.6510000000001,"endTime":524.969,"body":"grade. Kim Either she wasn't capable of producing"},{"speaker":"[Bryan]","startTime":525.009,"endTime":528.972,"body":"that much power down the grade, or"},{"speaker":"[Bryan]","startTime":525.009,"endTime":528.972,"body":"I think more, she was just hesitant and timid"},{"speaker":"[Bryan]","startTime":529.973,"endTime":534.677,"body":"of the speed that would be necessary"},{"speaker":"[Bryan]","startTime":529.973,"endTime":534.677,"body":"on these trails that are relatively novel to"},{"speaker":"[Bryan]","startTime":534.717,"endTime":539.821,"body":"her. So I was right in the sense that"},{"speaker":"[Bryan]","startTime":534.717,"endTime":539.821,"body":"we biked for an hour and I ended up spending"},{"speaker":"[Bryan]","startTime":539.861,"endTime":548.0,"body":"45 minutes of that hour in zone one"},{"speaker":"[Bryan]","startTime":539.861,"endTime":548.0,"body":"and 15 minutes of it in zone two. But. It was"},{"speaker":"[Bryan]","startTime":548.06,"endTime":553.421,"body":"impressive that she was on my ass,"},{"speaker":"[Bryan]","startTime":548.06,"endTime":553.421,"body":"keeping up with me on the, the inclines. And"},{"speaker":"[Bryan]","startTime":553.481,"endTime":557.262,"body":"so I think, uh, what we're going to"},{"speaker":"[Bryan]","startTime":553.481,"endTime":557.262,"body":"try and do together is find an incline that"},{"speaker":"[Bryan]","startTime":557.282,"endTime":561.864,"body":"just goes, goes. And so it's not like"},{"speaker":"[Bryan]","startTime":557.282,"endTime":561.864,"body":"a series of ups and downs where I'll drop out"},{"speaker":"[Bryan]","startTime":561.904,"endTime":567.725,"body":"of zones, but a more, just like a consistent."},{"speaker":"[Bryan]","startTime":561.904,"endTime":567.725,"body":"Incline grade that maybe we can hit for 30,"},{"speaker":"[Bryan]","startTime":567.765,"endTime":571.346,"body":"45 minutes, something like that. And"},{"speaker":"[Bryan]","startTime":567.765,"endTime":571.346,"body":"I think that would, uh, even the playing field"},{"speaker":"[Bryan]","startTime":571.366,"endTime":575.767,"body":"a little bit, but, um, she was super"},{"speaker":"[Bryan]","startTime":571.366,"endTime":575.767,"body":"amped with her bike, with her first ride and"},{"speaker":"[Bryan]","startTime":575.807,"endTime":579.302,"body":"just you know, that freedom that you've"},{"speaker":"[Bryan]","startTime":575.807,"endTime":579.302,"body":"just talked about, about just getting out in"},{"speaker":"[Bryan]","startTime":579.362,"endTime":580.867,"body":"nature and being like a kid again."},{"speaker":"[Aaron Straker]","startTime":585.158,"endTime":588.641,"body":"Yeah, I want to say you told"},{"speaker":"[Aaron Straker]","startTime":585.158,"endTime":588.641,"body":"us that story last week."},{"speaker":"[Bryan]","startTime":588.58,"endTime":588.9,"body":"Oh, did"},{"speaker":"[Aaron Straker]","startTime":588.841,"endTime":588.981,"body":"I'm"},{"speaker":"[Bryan]","startTime":589.041,"endTime":589.121,"body":"I?"},{"speaker":"[Aaron Straker]","startTime":589.081,"endTime":589.422,"body":"not,"},{"speaker":"[Bryan]","startTime":589.622,"endTime":589.902,"body":"Damn"},{"speaker":"[Aaron Straker]","startTime":589.762,"endTime":590.243,"body":"I think"},{"speaker":"[Bryan]","startTime":589.962,"endTime":591.866,"body":"it, did"},{"speaker":"[Aaron Straker]","startTime":590.303,"endTime":592.104,"body":"so. I remember"},{"speaker":"[Bryan]","startTime":591.966,"endTime":592.066,"body":"I?"},{"speaker":"[Aaron Straker]","startTime":592.124,"endTime":592.264,"body":"there"},{"speaker":"[Bryan]","startTime":592.226,"endTime":592.407,"body":"How"},{"speaker":"[Aaron Straker]","startTime":592.284,"endTime":592.425,"body":"was"},{"speaker":"[Bryan]","startTime":592.427,"endTime":592.547,"body":"could"},{"speaker":"[Aaron Straker]","startTime":592.465,"endTime":592.745,"body":"something"},{"speaker":"[Bryan]","startTime":592.567,"endTime":592.707,"body":"that?"},{"speaker":"[Aaron Straker]","startTime":592.765,"endTime":596.709,"body":"about a bike ride and you talking"},{"speaker":"[Aaron Straker]","startTime":592.765,"endTime":596.709,"body":"about eating your words, but I could be making"},{"speaker":"[Aaron Straker]","startTime":596.729,"endTime":596.869,"body":"that"},{"speaker":"[Bryan]","startTime":596.841,"endTime":597.168,"body":"Maybe"},{"speaker":"[Aaron Straker]","startTime":596.929,"endTime":598.07,"body":"up, but"},{"speaker":"[Bryan]","startTime":597.249,"endTime":597.636,"body":"I did."},{"speaker":"[Aaron Straker]","startTime":598.43,"endTime":599.271,"body":"only time will tell."},{"speaker":"[Bryan]","startTime":601.808,"endTime":604.009,"body":"Damn, that would be pretty bad, but"},{"speaker":"[Bryan]","startTime":601.808,"endTime":604.009,"body":"that's certainly possible."},{"speaker":"[Aaron Straker]","startTime":603.783,"endTime":603.906,"body":"Yeah"},{"speaker":"[Bryan]","startTime":604.029,"endTime":608.272,"body":"I've told that story like three or"},{"speaker":"[Bryan]","startTime":604.029,"endTime":608.272,"body":"four times and I really couldn't remember if"},{"speaker":"[Bryan]","startTime":608.352,"endTime":614.416,"body":"I told it on the podcast because we"},{"speaker":"[Bryan]","startTime":608.352,"endTime":614.416,"body":"biked. Oh, it wasn't this past Friday that"},{"speaker":"[Bryan]","startTime":614.456,"endTime":618.118,"body":"we biked. I think it was the Friday"},{"speaker":"[Bryan]","startTime":614.456,"endTime":618.118,"body":"before. Okay, well, you guys heard the story"},{"speaker":"[Bryan]","startTime":618.158,"endTime":619.499,"body":"twice. It is what it is. Let's"},{"speaker":"[Aaron Straker]","startTime":619.511,"endTime":619.631,"body":"Okay."},{"speaker":"[Bryan]","startTime":619.519,"endTime":620.639,"body":"move on to Aaron's updates."},{"speaker":"[Aaron Straker]","startTime":621.632,"endTime":625.934,"body":"So the first one, I guess,"},{"speaker":"[Aaron Straker]","startTime":621.632,"endTime":625.934,"body":"it's not so much of an update, but I've had"},{"speaker":"[Aaron Straker]","startTime":626.114,"endTime":632.698,"body":"essentially two weeks of solitude."},{"speaker":"[Aaron Straker]","startTime":626.114,"endTime":632.698,"body":"Jenny dropped me off at the airport like two,"},{"speaker":"[Aaron Straker]","startTime":632.738,"endTime":636.5,"body":"Wednesday morning, so tomorrow"},{"speaker":"[Aaron Straker]","startTime":632.738,"endTime":636.5,"body":"will be like two weeks. And then obviously"},{"speaker":"[Aaron Straker]","startTime":636.52,"endTime":640.182,"body":"I had my Hong Kong trip and"},{"speaker":"[Aaron Straker]","startTime":636.52,"endTime":640.182,"body":"stuff, and I've really only had like three"},{"speaker":"[Aaron Straker]","startTime":640.242,"endTime":644.004,"body":"conversations you know, since,"},{"speaker":"[Aaron Straker]","startTime":640.242,"endTime":644.004,"body":"and I've just like, especially since being"},{"speaker":"[Aaron Straker]","startTime":644.024,"endTime":651.168,"body":"back, because I was like really"},{"speaker":"[Aaron Straker]","startTime":644.024,"endTime":651.168,"body":"kind of, feeling unease around just like how"},{"speaker":"[Aaron Straker]","startTime":651.208,"endTime":655.311,"body":"much variation was in my schedule"},{"speaker":"[Aaron Straker]","startTime":651.208,"endTime":655.311,"body":"and stuff. So I was like, okay, I'm back home"},{"speaker":"[Aaron Straker]","startTime":655.351,"endTime":660.795,"body":"in Bali. I'm doing like nothing"},{"speaker":"[Aaron Straker]","startTime":655.351,"endTime":660.795,"body":"this week, but just eating, training, like"},{"speaker":"[Aaron Straker]","startTime":660.895,"endTime":666.4,"body":"working and sleeping. And I"},{"speaker":"[Aaron Straker]","startTime":660.895,"endTime":666.4,"body":"really haven't done anything. And I, it's been,"},{"speaker":"[Aaron Straker]","startTime":666.74,"endTime":670.042,"body":"I haven't really enjoyed the"},{"speaker":"[Aaron Straker]","startTime":666.74,"endTime":670.042,"body":"week. I got a whole shit ton of stuff done."},{"speaker":"[Aaron Straker]","startTime":670.643,"endTime":675.466,"body":"I feel ahead on some things"},{"speaker":"[Aaron Straker]","startTime":670.643,"endTime":675.466,"body":"like planning stuff. And I'm just like. Excuse"},{"speaker":"[Aaron Straker]","startTime":675.486,"endTime":679.607,"body":"me, I kind of just really liked"},{"speaker":"[Aaron Straker]","startTime":675.486,"endTime":679.607,"body":"it and then I kind of had to thought was like"},{"speaker":"[Aaron Straker]","startTime":679.627,"endTime":683.089,"body":"I wonder how long Cuz like"},{"speaker":"[Aaron Straker]","startTime":679.627,"endTime":683.089,"body":"to me I look at solitude is like a positive"},{"speaker":"[Aaron Straker]","startTime":683.709,"endTime":687.171,"body":"Thing I know it can be depending"},{"speaker":"[Aaron Straker]","startTime":683.709,"endTime":687.171,"body":"on the definition kind of framed in positive"},{"speaker":"[Aaron Straker]","startTime":687.211,"endTime":691.372,"body":"or negative light, but I was"},{"speaker":"[Aaron Straker]","startTime":687.211,"endTime":691.372,"body":"like I wonder how long this how long it would"},{"speaker":"[Aaron Straker]","startTime":691.392,"endTime":695.894,"body":"take for that like solitude"},{"speaker":"[Aaron Straker]","startTime":691.392,"endTime":695.894,"body":"to turn into loneliness And I'm a little bit"},{"speaker":"[Aaron Straker]","startTime":695.914,"endTime":701.917,"body":"afraid of where that threshold"},{"speaker":"[Aaron Straker]","startTime":695.914,"endTime":701.917,"body":"might be for myself"},{"speaker":"[Bryan]","startTime":700.171,"endTime":701.354,"body":"Because you're still enjoying it."},{"speaker":"[Aaron Straker]","startTime":702.017,"endTime":703.097,"body":"I'm still enjoying it. Yeah,"},{"speaker":"[Bryan]","startTime":703.278,"endTime":703.539,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":703.597,"endTime":703.757,"body":"and"},{"speaker":"[Bryan]","startTime":703.619,"endTime":703.799,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":703.837,"endTime":709.535,"body":"I just It's just like, it's"},{"speaker":"[Aaron Straker]","startTime":703.837,"endTime":709.535,"body":"just me and there's like, no kind of weird"},{"speaker":"[Aaron Straker]","startTime":709.575,"endTime":713.32,"body":"conversation you get into that"},{"speaker":"[Aaron Straker]","startTime":709.575,"endTime":713.32,"body":"you don't wanna have. Like my conversations"},{"speaker":"[Aaron Straker]","startTime":713.34,"endTime":716.263,"body":"have all been like very focused."},{"speaker":"[Aaron Straker]","startTime":713.34,"endTime":716.263,"body":"Obviously I have like my client check-ins and"},{"speaker":"[Aaron Straker]","startTime":716.303,"endTime":719.783,"body":"stuff like that, but then it's"},{"speaker":"[Aaron Straker]","startTime":716.303,"endTime":719.783,"body":"just like. knocking shit off the to-do list,"},{"speaker":"[Aaron Straker]","startTime":719.843,"endTime":723.126,"body":"my food gets delivered, I'll"},{"speaker":"[Aaron Straker]","startTime":719.843,"endTime":723.126,"body":"go to the grocery store for my breakfast stuff,"},{"speaker":"[Aaron Straker]","startTime":723.166,"endTime":728.109,"body":"but I'm just like, it's a groove."},{"speaker":"[Aaron Straker]","startTime":723.166,"endTime":728.109,"body":"And all I'm saying is I do, it was like, it's"},{"speaker":"[Aaron Straker]","startTime":728.17,"endTime":733.093,"body":"exactly what I needed post"},{"speaker":"[Aaron Straker]","startTime":728.17,"endTime":733.093,"body":"a month of like things all over the place in"},{"speaker":"[Aaron Straker]","startTime":733.314,"endTime":733.934,"body":"the US."},{"speaker":"[Bryan]","startTime":734.756,"endTime":734.876,"body":"That's"},{"speaker":"[Aaron Straker]","startTime":734.815,"endTime":735.035,"body":"So I've"},{"speaker":"[Bryan]","startTime":734.936,"endTime":735.236,"body":"awesome."},{"speaker":"[Aaron Straker]","startTime":735.055,"endTime":736.856,"body":"enjoyed my week, and my two"},{"speaker":"[Aaron Straker]","startTime":735.055,"endTime":736.856,"body":"weeks I should say."},{"speaker":"[Bryan]","startTime":737.657,"endTime":741.818,"body":"I can relate. I'll be quick, but when"},{"speaker":"[Bryan]","startTime":737.657,"endTime":741.818,"body":"Kim used to go away for travel and stuff, I"},{"speaker":"[Bryan]","startTime":741.838,"endTime":745.379,"body":"may have told this story before, but"},{"speaker":"[Bryan]","startTime":741.838,"endTime":745.379,"body":"she would go to Asia for 10 days and stuff,"},{"speaker":"[Bryan]","startTime":745.699,"endTime":751.141,"body":"10 years ago when she was working corporate"},{"speaker":"[Bryan]","startTime":745.699,"endTime":751.141,"body":"job. And the first four to six days I'd be"},{"speaker":"[Bryan]","startTime":751.181,"endTime":754.563,"body":"like, oh, this is heaven. I can do"},{"speaker":"[Bryan]","startTime":751.181,"endTime":754.563,"body":"whatever I want. I never have to check in."},{"speaker":"[Bryan]","startTime":754.603,"endTime":759.043,"body":"I just watch movies and go to work"},{"speaker":"[Bryan]","startTime":754.603,"endTime":759.043,"body":"and whatever. And then by day like four or"},{"speaker":"[Bryan]","startTime":759.063,"endTime":763.332,"body":"six, I'd be falling apart and I'd be"},{"speaker":"[Bryan]","startTime":759.063,"endTime":763.332,"body":"like, man, when's she gonna come home? So it"},{"speaker":"[Bryan]","startTime":763.352,"endTime":765.697,"body":"seems like you've gotten well past"},{"speaker":"[Bryan]","startTime":763.352,"endTime":765.697,"body":"that boundary."},{"speaker":"[Aaron Straker]","startTime":767.278,"endTime":772.902,"body":"Yeah, yeah, I mean I do enjoy"},{"speaker":"[Aaron Straker]","startTime":767.278,"endTime":772.902,"body":"it. But it was just kind of like interesting"},{"speaker":"[Aaron Straker]","startTime":772.942,"endTime":778.446,"body":"to see. And then with my week"},{"speaker":"[Aaron Straker]","startTime":772.942,"endTime":778.446,"body":"of solitude, when I got back on Monday, I was"},{"speaker":"[Aaron Straker]","startTime":778.466,"endTime":783.41,"body":"like, I am going to have a"},{"speaker":"[Aaron Straker]","startTime":778.466,"endTime":783.41,"body":"hell Monday so that I can be everything fully"},{"speaker":"[Aaron Straker]","startTime":783.49,"endTime":787.473,"body":"on plan by Tuesday. Like have"},{"speaker":"[Aaron Straker]","startTime":783.49,"endTime":787.473,"body":"my groceries, my meal plan, like everything"},{"speaker":"[Aaron Straker]","startTime":787.513,"endTime":791.816,"body":"done ready for Tuesday so I"},{"speaker":"[Aaron Straker]","startTime":787.513,"endTime":791.816,"body":"can just be like, I'm in, you know, I'm back"},{"speaker":"[Aaron Straker]","startTime":792.276,"endTime":798.172,"body":"in a groove thing. My body"},{"speaker":"[Aaron Straker]","startTime":792.276,"endTime":798.172,"body":"fought me all last week with training and food."},{"speaker":"[Aaron Straker]","startTime":798.292,"endTime":803.937,"body":"Like my body weight was super"},{"speaker":"[Aaron Straker]","startTime":798.292,"endTime":803.937,"body":"fluctuating, dipping low. And I recorded, even"},{"speaker":"[Aaron Straker]","startTime":803.957,"endTime":806.579,"body":"though like everything was"},{"speaker":"[Aaron Straker]","startTime":803.957,"endTime":806.579,"body":"through a T-on protocol for the entire week,"},{"speaker":"[Aaron Straker]","startTime":806.679,"endTime":811.904,"body":"the lowest average body weight"},{"speaker":"[Aaron Straker]","startTime":806.679,"endTime":811.904,"body":"since the first week of April. So"},{"speaker":"[Bryan]","startTime":811.871,"endTime":811.912,"body":"Mm."},{"speaker":"[Aaron Straker]","startTime":811.944,"endTime":816.368,"body":"essentially two months ago,"},{"speaker":"[Aaron Straker]","startTime":811.944,"endTime":816.368,"body":"which was really, really wild. And it kind"},{"speaker":"[Aaron Straker]","startTime":816.408,"endTime":820.391,"body":"of like pissed me off, you"},{"speaker":"[Aaron Straker]","startTime":816.408,"endTime":820.391,"body":"know, cause I was like, and not so much that"},{"speaker":"[Aaron Straker]","startTime":820.411,"endTime":826.292,"body":"it was just the body weight,"},{"speaker":"[Aaron Straker]","startTime":820.411,"endTime":826.292,"body":"but I also had the corresponding evidence in"},{"speaker":"[Aaron Straker]","startTime":826.332,"endTime":830.217,"body":"training sessions, like really"},{"speaker":"[Aaron Straker]","startTime":826.332,"endTime":830.217,"body":"like subpar pumps, not great training sessions."},{"speaker":"[Aaron Straker]","startTime":830.297,"endTime":831.678,"body":"You can just feel that when"},{"speaker":"[Aaron Straker]","startTime":830.297,"endTime":831.678,"body":"you're like,"},{"speaker":"[Bryan]","startTime":831.606,"endTime":831.874,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":832.059,"endTime":838.403,"body":"I feel like I'm just not like."},{"speaker":"[Aaron Straker]","startTime":832.059,"endTime":838.403,"body":"carbohydrate compensated in like, you know,"},{"speaker":"[Aaron Straker]","startTime":838.763,"endTime":841.905,"body":"glycogen compensated is probably"},{"speaker":"[Aaron Straker]","startTime":838.763,"endTime":841.905,"body":"a better term to use. And you can just like"},{"speaker":"[Aaron Straker]","startTime":841.945,"endTime":845.146,"body":"feel it. And then you look"},{"speaker":"[Aaron Straker]","startTime":841.945,"endTime":845.146,"body":"kind of like shit too, you know, in the mirror"},{"speaker":"[Aaron Straker]","startTime":845.186,"endTime":847.928,"body":"and stuff. And then you're"},{"speaker":"[Aaron Straker]","startTime":845.186,"endTime":847.928,"body":"like, coupled with the fact that I'm already"},{"speaker":"[Aaron Straker]","startTime":847.948,"endTime":851.95,"body":"at like a 15% body fat, like"},{"speaker":"[Aaron Straker]","startTime":847.948,"endTime":851.95,"body":"it's not gonna look that good as is. So I was"},{"speaker":"[Aaron Straker]","startTime":851.97,"endTime":855.551,"body":"just kind of like pissed off"},{"speaker":"[Aaron Straker]","startTime":851.97,"endTime":855.551,"body":"about it. And then when I had my check-in this"},{"speaker":"[Aaron Straker]","startTime":855.571,"endTime":858.813,"body":"week, I was like, okay, you"},{"speaker":"[Aaron Straker]","startTime":855.571,"endTime":858.813,"body":"know, obviously body weights down, like what"},{"speaker":"[Aaron Straker]","startTime":858.833,"endTime":862.074,"body":"are we doing? And what I really"},{"speaker":"[Aaron Straker]","startTime":858.833,"endTime":862.074,"body":"like is Jackson's like, we're just gonna, like,"},{"speaker":"[Aaron Straker]","startTime":862.094,"endTime":865.516,"body":"we're gonna take a sledgehammer"},{"speaker":"[Aaron Straker]","startTime":862.094,"endTime":865.516,"body":"approach. I don't wanna take like, another"},{"speaker":"[Aaron Straker]","startTime":865.576,"endTime":868.658,"body":"seven to 10 days to get body"},{"speaker":"[Aaron Straker]","startTime":865.576,"endTime":868.658,"body":"weight back to baseline and stuff. And he's"},{"speaker":"[Aaron Straker]","startTime":868.678,"endTime":872.821,"body":"like, we're just going to do"},{"speaker":"[Aaron Straker]","startTime":868.678,"endTime":872.821,"body":"like sushi refeeds every single night, like"},{"speaker":"[Aaron Straker]","startTime":872.881,"endTime":877.744,"body":"until morale improves, this"},{"speaker":"[Aaron Straker]","startTime":872.881,"endTime":877.744,"body":"sort of thing. So I had three of them. And"},{"speaker":"[Aaron Straker]","startTime":877.764,"endTime":883.468,"body":"then today I finally like the"},{"speaker":"[Aaron Straker]","startTime":877.764,"endTime":883.468,"body":"carbs like stuck and I'm like back. I actually"},{"speaker":"[Aaron Straker]","startTime":883.488,"endTime":887.251,"body":"was the heaviest I was ever"},{"speaker":"[Aaron Straker]","startTime":883.488,"endTime":887.251,"body":"this time. I waited. It was like a two thirteen"},{"speaker":"[Aaron Straker]","startTime":887.291,"endTime":887.771,"body":"point one,"},{"speaker":"[Bryan]","startTime":888.388,"endTime":888.619,"body":"Thanks for"},{"speaker":"[Aaron Straker]","startTime":888.611,"endTime":888.672,"body":"but"},{"speaker":"[Bryan]","startTime":888.64,"endTime":888.808,"body":"watching!"},{"speaker":"[Aaron Straker]","startTime":888.712,"endTime":892.234,"body":"like a good. It wasn't bloated"},{"speaker":"[Aaron Straker]","startTime":888.712,"endTime":892.234,"body":"or anything in the morning, like felt real,"},{"speaker":"[Aaron Straker]","startTime":892.274,"endTime":895.976,"body":"felt normal. But body weight"},{"speaker":"[Aaron Straker]","startTime":892.274,"endTime":895.976,"body":"was like there. And I had an amazing training"},{"speaker":"[Aaron Straker]","startTime":896.016,"endTime":901.158,"body":"session today. So that was"},{"speaker":"[Aaron Straker]","startTime":896.016,"endTime":901.158,"body":"like, I did like the approach, except for like"},{"speaker":"[Aaron Straker]","startTime":901.198,"endTime":905.54,"body":"the last three nights, like"},{"speaker":"[Aaron Straker]","startTime":901.198,"endTime":905.54,"body":"eating dinner has been kind of, it was a little"},{"speaker":"[Aaron Straker]","startTime":905.56,"endTime":908.761,"body":"bit of a push to get all the"},{"speaker":"[Aaron Straker]","startTime":905.56,"endTime":908.761,"body":"food in. I was not really enjoying it."},{"speaker":"[Bryan]","startTime":909.689,"endTime":915.952,"body":"Yeah, that'll happen at 213. I feel"},{"speaker":"[Bryan]","startTime":909.689,"endTime":915.952,"body":"like somehow that doesn't really surprise me"},{"speaker":"[Bryan]","startTime":915.992,"endTime":920.674,"body":"because you had those crazy days with"},{"speaker":"[Bryan]","startTime":915.992,"endTime":920.674,"body":"like 32,000 steps, like three days back to"},{"speaker":"[Bryan]","startTime":920.694,"endTime":925.616,"body":"back to back, right? And so I feel"},{"speaker":"[Bryan]","startTime":920.694,"endTime":925.616,"body":"like what was happening with your body weight"},{"speaker":"[Bryan]","startTime":925.656,"endTime":931.799,"body":"was that there was like this delayed"},{"speaker":"[Bryan]","startTime":925.656,"endTime":931.799,"body":"effect where all of that, all of that walking"},{"speaker":"[Bryan]","startTime":931.819,"endTime":936.921,"body":"you did. took a few days to like catch"},{"speaker":"[Bryan]","startTime":931.819,"endTime":936.921,"body":"up and show on your physique or whatever. And"},{"speaker":"[Bryan]","startTime":936.961,"endTime":941.57,"body":"so that's probably why you felt shitty,"},{"speaker":"[Bryan]","startTime":936.961,"endTime":941.57,"body":"lost weight and all that stuff. A few days"},{"speaker":"[Bryan]","startTime":941.61,"endTime":941.851,"body":"later."},{"speaker":"[Aaron Straker]","startTime":942.886,"endTime":948.95,"body":"Yeah, I mean, with any kind"},{"speaker":"[Aaron Straker]","startTime":942.886,"endTime":948.95,"body":"of, with increased flexibility or added variation"},{"speaker":"[Aaron Straker]","startTime":949.05,"endTime":954.654,"body":"of things, there's going to"},{"speaker":"[Aaron Straker]","startTime":949.05,"endTime":954.654,"body":"be, there's going to be some low grade inflammation,"},{"speaker":"[Aaron Straker]","startTime":954.714,"endTime":958.437,"body":"especially with traveling and"},{"speaker":"[Aaron Straker]","startTime":954.714,"endTime":958.437,"body":"flying and time zones and subsequent sleep."},{"speaker":"[Aaron Straker]","startTime":958.497,"endTime":962.66,"body":"You're going to be a little"},{"speaker":"[Aaron Straker]","startTime":958.497,"endTime":962.66,"body":"bit inflamed and carrying some inflammation"},{"speaker":"[Aaron Straker]","startTime":962.82,"endTime":965.782,"body":"weight from that. And then"},{"speaker":"[Aaron Straker]","startTime":962.82,"endTime":965.782,"body":"when all that kind of dumps, you get more of"},{"speaker":"[Aaron Straker]","startTime":966.682,"endTime":969.985,"body":"a one-to-one representation."},{"speaker":"[Aaron Straker]","startTime":966.682,"endTime":969.985,"body":"And that's essentially what happened last week."},{"speaker":"[Aaron Straker]","startTime":972.046,"endTime":979.876,"body":"And my low was even like, I"},{"speaker":"[Aaron Straker]","startTime":972.046,"endTime":979.876,"body":"had almost a 207 flat. So that was like weeks"},{"speaker":"[Aaron Straker]","startTime":979.936,"endTime":982.54,"body":"ago was those numbers. And"},{"speaker":"[Aaron Straker]","startTime":979.936,"endTime":982.54,"body":"that was at"},{"speaker":"[Bryan]","startTime":982.531,"endTime":982.762,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":982.56,"endTime":986.505,"body":"like day three or four after"},{"speaker":"[Aaron Straker]","startTime":982.56,"endTime":986.505,"body":"being back and feeding normally and everything."},{"speaker":"[Bryan]","startTime":987.592,"endTime":990.847,"body":"Yep, yep, definitely makes sense. All"},{"speaker":"[Bryan]","startTime":987.592,"endTime":990.847,"body":"right, should we"},{"speaker":"[Aaron Straker]","startTime":990.745,"endTime":990.825,"body":"Uh,"},{"speaker":"[Bryan]","startTime":991.028,"endTime":991.228,"body":"jump"},{"speaker":"[Aaron Straker]","startTime":991.067,"endTime":991.268,"body":"yeah."},{"speaker":"[Bryan]","startTime":991.249,"endTime":991.711,"body":"into questions?"},{"speaker":"[Aaron Straker]","startTime":992.455,"endTime":992.939,"body":"Let's do it."},{"speaker":"[Bryan]","startTime":994.22,"endTime":999.481,"body":"All right, well these first two are"},{"speaker":"[Bryan]","startTime":994.22,"endTime":999.481,"body":"very specific to me. So I'm just gonna address"},{"speaker":"[Bryan]","startTime":999.501,"endTime":1004.183,"body":"them really quickly and then we'll"},{"speaker":"[Bryan]","startTime":999.501,"endTime":1004.183,"body":"move on to some more bulky stuff here. The"},{"speaker":"[Bryan]","startTime":1004.223,"endTime":1008.804,"body":"first one is how do I feel about not"},{"speaker":"[Bryan]","startTime":1004.223,"endTime":1008.804,"body":"doing a spring cut this year? And so for those"},{"speaker":"[Bryan]","startTime":1008.824,"endTime":1012.025,"body":"that don't know, I decided not to do"},{"speaker":"[Bryan]","startTime":1008.824,"endTime":1012.025,"body":"this basically because I wanted to make sure"},{"speaker":"[Bryan]","startTime":1012.045,"endTime":1017.947,"body":"I was fueling all of my cardio that"},{"speaker":"[Bryan]","startTime":1012.045,"endTime":1017.947,"body":"I'm doing. And I feel great about it. Thank"},{"speaker":"[Bryan]","startTime":1017.967,"endTime":1023.083,"body":"you for asking. I'm actually really"},{"speaker":"[Bryan]","startTime":1017.967,"endTime":1023.083,"body":"happy not to be cutting right now, not to have"},{"speaker":"[Bryan]","startTime":1023.123,"endTime":1031.711,"body":"the pressure of those daily Instagram"},{"speaker":"[Bryan]","startTime":1023.123,"endTime":1031.711,"body":"updates. As much as I enjoy the back and forth"},{"speaker":"[Bryan]","startTime":1031.731,"endTime":1037.717,"body":"communication with the people that"},{"speaker":"[Bryan]","startTime":1031.731,"endTime":1037.717,"body":"follow my journey. And I'm very honored by"},{"speaker":"[Bryan]","startTime":1038.758,"endTime":1042.941,"body":"the sentiments that people express"},{"speaker":"[Bryan]","startTime":1038.758,"endTime":1042.941,"body":"about how much it's been helpful for them to"},{"speaker":"[Bryan]","startTime":1042.982,"endTime":1047.037,"body":"follow that journey and stuff like"},{"speaker":"[Bryan]","startTime":1042.982,"endTime":1047.037,"body":"that. Honestly, I've been doing it now three"},{"speaker":"[Bryan]","startTime":1047.057,"endTime":1051.42,"body":"or four years in a row where every"},{"speaker":"[Bryan]","startTime":1047.057,"endTime":1051.42,"body":"spring or early summer I would cut and it feels"},{"speaker":"[Bryan]","startTime":1051.48,"endTime":1056.883,"body":"very free now. I feel like I can really"},{"speaker":"[Bryan]","startTime":1051.48,"endTime":1056.883,"body":"go out and enjoy the spring and the summer"},{"speaker":"[Bryan]","startTime":1056.903,"endTime":1060.846,"body":"here in Boulder, which are some of"},{"speaker":"[Bryan]","startTime":1056.903,"endTime":1060.846,"body":"the most beautiful times to be outside. So"},{"speaker":"[Bryan]","startTime":1060.986,"endTime":1064.128,"body":"I was able to, like I said, go out"},{"speaker":"[Bryan]","startTime":1060.986,"endTime":1064.128,"body":"and have six beers with my friends the other"},{"speaker":"[Bryan]","startTime":1064.168,"endTime":1067.831,"body":"night. And that's something I obviously"},{"speaker":"[Bryan]","startTime":1064.168,"endTime":1067.831,"body":"wouldn't have done if I was in the middle of"},{"speaker":"[Bryan]","startTime":1067.851,"endTime":1073.134,"body":"my cut right now. So it's been cool."},{"speaker":"[Bryan]","startTime":1067.851,"endTime":1073.134,"body":"I'm fueling my cardio. The cardio is improving"},{"speaker":"[Bryan]","startTime":1073.454,"endTime":1080.662,"body":"and body weight is basically stable."},{"speaker":"[Bryan]","startTime":1073.454,"endTime":1080.662,"body":"So I feel really, really solid about it. The"},{"speaker":"[Bryan]","startTime":1080.702,"endTime":1088.327,"body":"next question is, we need an update"},{"speaker":"[Bryan]","startTime":1080.702,"endTime":1088.327,"body":"on only eating weed now, five months in. And"},{"speaker":"[Bryan]","startTime":1088.347,"endTime":1093.71,"body":"for those that missed this, back in"},{"speaker":"[Bryan]","startTime":1088.347,"endTime":1093.71,"body":"January for my New Year's resolution, I decided"},{"speaker":"[Bryan]","startTime":1093.77,"endTime":1101.254,"body":"to stop smoking weed and only eat it."},{"speaker":"[Bryan]","startTime":1093.77,"endTime":1101.254,"body":"This was gonna be to see if it helps my VO2"},{"speaker":"[Bryan]","startTime":1101.274,"endTime":1107.882,"body":"max slash cardiovascular performance."},{"speaker":"[Bryan]","startTime":1101.274,"endTime":1107.882,"body":"as well as just the health side associated"},{"speaker":"[Bryan]","startTime":1108.422,"endTime":1115.327,"body":"with not smoking and damaging your"},{"speaker":"[Bryan]","startTime":1108.422,"endTime":1115.327,"body":"lungs. So, in complete transparency, when I"},{"speaker":"[Bryan]","startTime":1115.347,"endTime":1122.813,"body":"was going through all of those headaches"},{"speaker":"[Bryan]","startTime":1115.347,"endTime":1122.813,"body":"back in, I guess it was mostly April, I stopped"},{"speaker":"[Bryan]","startTime":1122.913,"endTime":1128.116,"body":"eating weed because I thought that"},{"speaker":"[Bryan]","startTime":1122.913,"endTime":1128.116,"body":"the eating of the weed may have something to"},{"speaker":"[Bryan]","startTime":1128.176,"endTime":1134.012,"body":"do with what was causing the headaches."},{"speaker":"[Bryan]","startTime":1128.176,"endTime":1134.012,"body":"I don't actually know if... it was or was not"},{"speaker":"[Bryan]","startTime":1134.052,"endTime":1137.695,"body":"the eating of the weed that was doing"},{"speaker":"[Bryan]","startTime":1134.052,"endTime":1137.695,"body":"that because I have been only smoking it for"},{"speaker":"[Bryan]","startTime":1137.715,"endTime":1147.861,"body":"the last month or so since that time."},{"speaker":"[Bryan]","startTime":1137.715,"endTime":1147.861,"body":"And I, as of yesterday, this is kind of a fortuitous"},{"speaker":"[Bryan]","startTime":1147.881,"endTime":1151.723,"body":"timing for this question, but as of"},{"speaker":"[Bryan]","startTime":1147.881,"endTime":1151.723,"body":"yesterday, I decided to stop smoking again"},{"speaker":"[Bryan]","startTime":1151.743,"endTime":1157.186,"body":"and go back to eating it. So I very"},{"speaker":"[Bryan]","startTime":1151.743,"endTime":1157.186,"body":"much am committed to this. I just took this"},{"speaker":"[Bryan]","startTime":1157.226,"endTime":1161.184,"body":"hiatus because I didn't know. what"},{"speaker":"[Bryan]","startTime":1157.226,"endTime":1161.184,"body":"was causing it and I was basically willing"},{"speaker":"[Bryan]","startTime":1161.204,"endTime":1164.725,"body":"to do anything at that point. What"},{"speaker":"[Bryan]","startTime":1161.204,"endTime":1164.725,"body":"I should have done obviously was just stop"},{"speaker":"[Bryan]","startTime":1164.765,"endTime":1170.286,"body":"doing weed entirely. Like that would"},{"speaker":"[Bryan]","startTime":1164.765,"endTime":1170.286,"body":"have been the prudent move to make. But I stopped"},{"speaker":"[Bryan]","startTime":1170.366,"endTime":1174.648,"body":"eating it, started smoking it again."},{"speaker":"[Bryan]","startTime":1170.366,"endTime":1174.648,"body":"There's definitely some pieces of smoking it"},{"speaker":"[Bryan]","startTime":1174.668,"endTime":1179.849,"body":"that I like more, specifically like"},{"speaker":"[Bryan]","startTime":1174.668,"endTime":1179.849,"body":"the fact that it lasts a quarter of the amount"},{"speaker":"[Bryan]","startTime":1179.889,"endTime":1184.05,"body":"of time and you don't have to wait"},{"speaker":"[Bryan]","startTime":1179.889,"endTime":1184.05,"body":"40 minutes for it to kick in. You just kind"},{"speaker":"[Bryan]","startTime":1184.09,"endTime":1186.771,"body":"of are like, Hey, I want to be high"},{"speaker":"[Bryan]","startTime":1184.09,"endTime":1186.771,"body":"right now and you do it. And then 30 minutes"},{"speaker":"[Bryan]","startTime":1186.791,"endTime":1191.099,"body":"later, you're basically normal again."},{"speaker":"[Bryan]","startTime":1186.791,"endTime":1191.099,"body":"So there's certainly like positives and negatives"},{"speaker":"[Bryan]","startTime":1191.119,"endTime":1198.313,"body":"there, but yeah, that's the update."},{"speaker":"[Bryan]","startTime":1191.119,"endTime":1198.313,"body":"So yeah, any thoughts on either of those or"},{"speaker":"[Bryan]","startTime":1198.333,"endTime":1199.475,"body":"you wanna move on to question three?"},{"speaker":"[Aaron Straker]","startTime":1200.682,"endTime":1204.963,"body":"I only had a very small one"},{"speaker":"[Aaron Straker]","startTime":1200.682,"endTime":1204.963,"body":"on the cardio one, or not doing the spring"},{"speaker":"[Aaron Straker]","startTime":1205.003,"endTime":1210.944,"body":"cut per se. I think it's, you're"},{"speaker":"[Aaron Straker]","startTime":1205.003,"endTime":1210.944,"body":"doing so much cardio, not like an absurd amount,"},{"speaker":"[Aaron Straker]","startTime":1210.984,"endTime":1215.645,"body":"but like relative to last year"},{"speaker":"[Aaron Straker]","startTime":1210.984,"endTime":1215.645,"body":"or whatever, that I feel like with the added"},{"speaker":"[Aaron Straker]","startTime":1215.686,"endTime":1219.467,"body":"flexibility of your life, like"},{"speaker":"[Aaron Straker]","startTime":1215.686,"endTime":1219.467,"body":"you just have more energy expenditure as well,"},{"speaker":"[Aaron Straker]","startTime":1219.567,"endTime":1224.788,"body":"so it's kind of like a good"},{"speaker":"[Aaron Straker]","startTime":1219.567,"endTime":1224.788,"body":"like middle ground of it, and because of all"},{"speaker":"[Aaron Straker]","startTime":1224.888,"endTime":1229.849,"body":"just the additional, like caloric"},{"speaker":"[Aaron Straker]","startTime":1224.888,"endTime":1229.849,"body":"need of the activity that you're doing too."},{"speaker":"[Bryan]","startTime":1230.268,"endTime":1235.772,"body":"Yeah, yeah, for sure. I actually realize"},{"speaker":"[Bryan]","startTime":1230.268,"endTime":1235.772,"body":"I have to consciously focus on putting calories"},{"speaker":"[Bryan]","startTime":1235.792,"endTime":1240.576,"body":"in my body a lot of times, and they're"},{"speaker":"[Bryan]","startTime":1235.792,"endTime":1240.576,"body":"not always like the cleanest because I went"},{"speaker":"[Bryan]","startTime":1240.596,"endTime":1245.46,"body":"through a period for five days last"},{"speaker":"[Bryan]","startTime":1240.596,"endTime":1245.46,"body":"week where I was like, I'm gonna eat really"},{"speaker":"[Bryan]","startTime":1245.48,"endTime":1248.923,"body":"clean. Like I'm gonna stop eating crap"},{"speaker":"[Bryan]","startTime":1245.48,"endTime":1248.923,"body":"and I'm just gonna focus on like really high"},{"speaker":"[Bryan]","startTime":1248.963,"endTime":1252.947,"body":"quality natural foods, you know, like"},{"speaker":"[Bryan]","startTime":1248.963,"endTime":1252.947,"body":"stuff you can get on the outside of the aisle"},{"speaker":"[Bryan]","startTime":1252.967,"endTime":1256.661,"body":"of the grocery store. And literally"},{"speaker":"[Bryan]","startTime":1252.967,"endTime":1256.661,"body":"my body weight went down like two and a half"},{"speaker":"[Bryan]","startTime":1256.701,"endTime":1261.565,"body":"pounds in five days. And I was like,"},{"speaker":"[Bryan]","startTime":1256.701,"endTime":1261.565,"body":"okay, I gotta eat a little more crap in here."},{"speaker":"[Bryan]","startTime":1262.686,"endTime":1268.59,"body":"So I mean, I guess if I were to cut,"},{"speaker":"[Bryan]","startTime":1262.686,"endTime":1268.59,"body":"it would be pretty easy in the early stages,"},{"speaker":"[Bryan]","startTime":1269.49,"endTime":1273.673,"body":"but I'm pretty sure there would be"},{"speaker":"[Bryan]","startTime":1269.49,"endTime":1273.673,"body":"some muscle compromised as well. And so"},{"speaker":"[Aaron Straker]","startTime":1274.234,"endTime":1274.374,"body":"and"},{"speaker":"[Bryan]","startTime":1274.254,"endTime":1274.554,"body":"definitely"},{"speaker":"[Aaron Straker]","startTime":1274.394,"endTime":1274.535,"body":"just"},{"speaker":"[Bryan]","startTime":1274.574,"endTime":1274.934,"body":"important"},{"speaker":"[Aaron Straker]","startTime":1274.575,"endTime":1275.337,"body":"performance,"},{"speaker":"[Bryan]","startTime":1274.974,"endTime":1276.956,"body":"to keep hand performance. Yeah, exactly."},{"speaker":"[Aaron Straker]","startTime":1277.122,"endTime":1277.283,"body":"which"},{"speaker":"[Bryan]","startTime":1277.216,"endTime":1277.336,"body":"So"},{"speaker":"[Aaron Straker]","startTime":1277.323,"endTime":1277.423,"body":"is"},{"speaker":"[Bryan]","startTime":1277.376,"endTime":1277.576,"body":"both"},{"speaker":"[Aaron Straker]","startTime":1277.484,"endTime":1277.724,"body":"hard."},{"speaker":"[Bryan]","startTime":1277.636,"endTime":1278.016,"body":"aspects"},{"speaker":"[Aaron Straker]","startTime":1277.825,"endTime":1278.105,"body":"Yeah."},{"speaker":"[Bryan]","startTime":1278.056,"endTime":1278.257,"body":"there."},{"speaker":"[Aaron Straker]","startTime":1279.048,"endTime":1279.209,"body":"Yeah."},{"speaker":"[Bryan]","startTime":1279.097,"endTime":1284.481,"body":"Yeah, okay. I'm gonna kick this next"},{"speaker":"[Bryan]","startTime":1279.097,"endTime":1284.481,"body":"question over to you. What is the most effective"},{"speaker":"[Bryan]","startTime":1284.521,"endTime":1287.711,"body":"way to go from a deficit to maintenance"},{"speaker":"[Bryan]","startTime":1284.521,"endTime":1287.711,"body":"calories?"},{"speaker":"[Aaron Straker]","startTime":1288.662,"endTime":1293.303,"body":"So there's kind of two approaches"},{"speaker":"[Aaron Straker]","startTime":1288.662,"endTime":1293.303,"body":"and the hardest way to answer this is because"},{"speaker":"[Aaron Straker]","startTime":1293.343,"endTime":1297.085,"body":"of the term effective, because"},{"speaker":"[Aaron Straker]","startTime":1293.343,"endTime":1297.085,"body":"there's really like two sides of the coin."},{"speaker":"[Aaron Straker]","startTime":1297.645,"endTime":1300.927,"body":"If you are someone who, like"},{"speaker":"[Aaron Straker]","startTime":1297.645,"endTime":1300.927,"body":"let's say your diet was really, really easy"},{"speaker":"[Aaron Straker]","startTime":1300.967,"endTime":1304.128,"body":"for you, you're not, you don't"},{"speaker":"[Aaron Straker]","startTime":1300.967,"endTime":1304.128,"body":"have a high level of hunger or diet fatigue,"},{"speaker":"[Aaron Straker]","startTime":1304.148,"endTime":1307.65,"body":"you're just kind of like, hey,"},{"speaker":"[Aaron Straker]","startTime":1304.148,"endTime":1307.65,"body":"I'm kind of done and I want to slowly start"},{"speaker":"[Aaron Straker]","startTime":1307.67,"endTime":1311.491,"body":"working things back up, you"},{"speaker":"[Aaron Straker]","startTime":1307.67,"endTime":1311.491,"body":"know, taking the slow kind of reverse over"},{"speaker":"[Aaron Straker]","startTime":1311.511,"endTime":1316.193,"body":"a period of like four to eight"},{"speaker":"[Aaron Straker]","startTime":1311.511,"endTime":1316.193,"body":"weeks, slight caloric jumps. There's no like..."},{"speaker":"[Aaron Straker]","startTime":1318.006,"endTime":1323.112,"body":"And let me be clear, the benefit"},{"speaker":"[Aaron Straker]","startTime":1318.006,"endTime":1323.112,"body":"to this is mostly like psychological in terms"},{"speaker":"[Aaron Straker]","startTime":1323.132,"endTime":1327.577,"body":"of, hey, I'm not just, my weight's"},{"speaker":"[Aaron Straker]","startTime":1323.132,"endTime":1327.577,"body":"not gonna jump up like another two or three"},{"speaker":"[Aaron Straker]","startTime":1327.597,"endTime":1333.264,"body":"pounds overnight sort of thing."},{"speaker":"[Aaron Straker]","startTime":1327.597,"endTime":1333.264,"body":"And the benefit that I will use it with mostly"},{"speaker":"[Aaron Straker]","startTime":1333.404,"endTime":1339.522,"body":"is it... Prevents to some degree"},{"speaker":"[Aaron Straker]","startTime":1333.404,"endTime":1339.522,"body":"caloric overages over what your new maintenance"},{"speaker":"[Aaron Straker]","startTime":1339.682,"endTime":1343.605,"body":"is because if we're only giving"},{"speaker":"[Aaron Straker]","startTime":1339.682,"endTime":1343.605,"body":"you like 200 calories at a time or whatever"},{"speaker":"[Aaron Straker]","startTime":1343.665,"endTime":1349.27,"body":"instead of being like hey the"},{"speaker":"[Aaron Straker]","startTime":1343.665,"endTime":1349.27,"body":"diets over at 1800 tomorrow go to 3000 like"},{"speaker":"[Aaron Straker]","startTime":1349.711,"endTime":1353.434,"body":"that is where I think that"},{"speaker":"[Aaron Straker]","startTime":1349.711,"endTime":1353.434,"body":"the benefit is is just from like you still"},{"speaker":"[Aaron Straker]","startTime":1353.474,"endTime":1356.857,"body":"crossing your t's and Dotting"},{"speaker":"[Aaron Straker]","startTime":1353.474,"endTime":1356.857,"body":"your eyes more than you would if we were like,"},{"speaker":"[Aaron Straker]","startTime":1356.877,"endTime":1361.0,"body":"hey, you know open the floodgates"},{"speaker":"[Aaron Straker]","startTime":1356.877,"endTime":1361.0,"body":"again to what this estimated maintenance is"},{"speaker":"[Aaron Straker]","startTime":1362.986,"endTime":1366.168,"body":"The downside there is like"},{"speaker":"[Aaron Straker]","startTime":1362.986,"endTime":1366.168,"body":"if you have high diet fatigue and you're really,"},{"speaker":"[Aaron Straker]","startTime":1366.228,"endTime":1371.012,"body":"really ready for it to be over,"},{"speaker":"[Aaron Straker]","startTime":1366.228,"endTime":1371.012,"body":"it's essentially not over. You're at like the"},{"speaker":"[Aaron Straker]","startTime":1371.072,"endTime":1376.616,"body":"95% mark. The second way is"},{"speaker":"[Aaron Straker]","startTime":1371.072,"endTime":1376.616,"body":"you just jump your calories back up to what"},{"speaker":"[Aaron Straker]","startTime":1376.836,"endTime":1381.02,"body":"estimated maintenance would"},{"speaker":"[Aaron Straker]","startTime":1376.836,"endTime":1381.02,"body":"be. Now here's the hard thing, that estimation"},{"speaker":"[Aaron Straker]","startTime":1381.46,"endTime":1386.959,"body":"is an estimation. You may be..."},{"speaker":"[Aaron Straker]","startTime":1381.46,"endTime":1386.959,"body":"a little bit high and within a few days start"},{"speaker":"[Aaron Straker]","startTime":1386.999,"endTime":1392.221,"body":"putting on, albeit very slight"},{"speaker":"[Aaron Straker]","startTime":1386.999,"endTime":1392.221,"body":"amounts of body fat. And then the other kind"},{"speaker":"[Aaron Straker]","startTime":1392.261,"endTime":1397.584,"body":"of detriment to that one is"},{"speaker":"[Aaron Straker]","startTime":1392.261,"endTime":1397.584,"body":"if digestive capacity isn't up to par. And"},{"speaker":"[Aaron Straker]","startTime":1397.624,"endTime":1402.366,"body":"if we're using that same example,"},{"speaker":"[Aaron Straker]","startTime":1397.624,"endTime":1402.366,"body":"we're at 1,800, we go to 3,000, you get super"},{"speaker":"[Aaron Straker]","startTime":1402.406,"endTime":1407.689,"body":"gassy, bloated and all of these"},{"speaker":"[Aaron Straker]","startTime":1402.406,"endTime":1407.689,"body":"other things, which then will affect your appearance"},{"speaker":"[Aaron Straker]","startTime":1407.889,"endTime":1411.19,"body":"and then could start to mess"},{"speaker":"[Aaron Straker]","startTime":1407.889,"endTime":1411.19,"body":"with some of the psychological stuff of like,"},{"speaker":"[Aaron Straker]","startTime":1411.21,"endTime":1415.234,"body":"I just dieted and now I'm all"},{"speaker":"[Aaron Straker]","startTime":1411.21,"endTime":1415.234,"body":"bloated and everything. wasted it sort of thing."},{"speaker":"[Aaron Straker]","startTime":1415.354,"endTime":1420.082,"body":"So two approaches. It's hard"},{"speaker":"[Aaron Straker]","startTime":1415.354,"endTime":1420.082,"body":"to answer which way is most effective until"},{"speaker":"[Aaron Straker]","startTime":1420.162,"endTime":1423.668,"body":"you weigh the pros and cons"},{"speaker":"[Aaron Straker]","startTime":1420.162,"endTime":1423.668,"body":"of each for yourself personally."},{"speaker":"[Bryan]","startTime":1425.192,"endTime":1431.493,"body":"Yeah, I think you covered that really"},{"speaker":"[Bryan]","startTime":1425.192,"endTime":1431.493,"body":"well. I will just provide my own personal preference,"},{"speaker":"[Bryan]","startTime":1431.533,"endTime":1437.675,"body":"which is that the psychological side"},{"speaker":"[Bryan]","startTime":1431.533,"endTime":1437.675,"body":"of trying to slowly reverse back up after being"},{"speaker":"[Bryan]","startTime":1437.695,"endTime":1442.936,"body":"at the bottom of your diet, I find"},{"speaker":"[Bryan]","startTime":1437.695,"endTime":1442.936,"body":"to be extremely difficult. Like I basically"},{"speaker":"[Bryan]","startTime":1442.976,"endTime":1448.958,"body":"extend myself psychologically to get"},{"speaker":"[Bryan]","startTime":1442.976,"endTime":1448.958,"body":"to the end of the diet. And then the last thing"},{"speaker":"[Bryan]","startTime":1448.998,"endTime":1452.719,"body":"I wanna do is spend four to eight weeks"},{"speaker":"[Bryan]","startTime":1448.998,"endTime":1452.719,"body":"where I'm still basically having to be on and"},{"speaker":"[Bryan]","startTime":1452.779,"endTime":1459.636,"body":"managing that. all of those little"},{"speaker":"[Bryan]","startTime":1452.779,"endTime":1459.636,"body":"components. So for me, I prefer to just go"},{"speaker":"[Bryan]","startTime":1459.656,"endTime":1464.38,"body":"back up to about maintenance or even"},{"speaker":"[Bryan]","startTime":1459.656,"endTime":1464.38,"body":"a slight surplus, which I think there's some"},{"speaker":"[Bryan]","startTime":1464.42,"endTime":1469.405,"body":"risks in doing that as far as accumulating"},{"speaker":"[Bryan]","startTime":1464.42,"endTime":1469.405,"body":"body fat and stuff like that. But I guess it"},{"speaker":"[Bryan]","startTime":1469.445,"endTime":1473.148,"body":"all ultimately, as we've discussed"},{"speaker":"[Bryan]","startTime":1469.445,"endTime":1473.148,"body":"before, really comes down to how lean you got."},{"speaker":"[Bryan]","startTime":1474.189,"endTime":1478.413,"body":"Because being stage lean has a completely"},{"speaker":"[Bryan]","startTime":1474.189,"endTime":1478.413,"body":"different approach than being like the guy"},{"speaker":"[Bryan]","startTime":1478.433,"endTime":1481.215,"body":"that got to 12% so he could do a photo"},{"speaker":"[Bryan]","startTime":1478.433,"endTime":1481.215,"body":"shoot or something like that."},{"speaker":"[Aaron Straker]","startTime":1482.73,"endTime":1487.615,"body":"That's such a good additional"},{"speaker":"[Aaron Straker]","startTime":1482.73,"endTime":1487.615,"body":"point. If you're getting sub 10, sub 8, yeah,"},{"speaker":"[Aaron Straker]","startTime":1487.715,"endTime":1491.499,"body":"getting things up faster, your"},{"speaker":"[Aaron Straker]","startTime":1487.715,"endTime":1491.499,"body":"life will improve. If you're going from like"},{"speaker":"[Aaron Straker]","startTime":1491.519,"endTime":1497.344,"body":"a 24% body fat to like a 15%,"},{"speaker":"[Aaron Straker]","startTime":1491.519,"endTime":1497.344,"body":"you're not really, it's not in the same ballpark"},{"speaker":"[Aaron Straker]","startTime":1497.364,"endTime":1497.805,"body":"sort of thing."},{"speaker":"[Bryan]","startTime":1498.344,"endTime":1502.246,"body":"Yep. All right, cool. Next question,"},{"speaker":"[Bryan]","startTime":1498.344,"endTime":1502.246,"body":"I'll kick over to you for some thoughts initially."},{"speaker":"[Bryan]","startTime":1503.266,"endTime":1508.169,"body":"I naturally wake up after six and a"},{"speaker":"[Bryan]","startTime":1503.266,"endTime":1508.169,"body":"half hours of sleep well rested because it's"},{"speaker":"[Bryan]","startTime":1508.229,"endTime":1513.872,"body":"high quality. Am I missing out on potential"},{"speaker":"[Bryan]","startTime":1508.229,"endTime":1513.872,"body":"gains? If so, how can I make my body sleep"},{"speaker":"[Bryan]","startTime":1513.892,"endTime":1518.955,"body":"more? Matt Walker's book, Why We Sleep,"},{"speaker":"[Bryan]","startTime":1513.892,"endTime":1518.955,"body":"is causing anxiety and making it worse."},{"speaker":"[Aaron Straker]","startTime":1521.47,"endTime":1527.258,"body":"This one's hard. Personally,"},{"speaker":"[Aaron Straker]","startTime":1521.47,"endTime":1527.258,"body":"I am someone like, what I would say from my"},{"speaker":"[Aaron Straker]","startTime":1527.318,"endTime":1530.963,"body":"standpoint, this is where I"},{"speaker":"[Aaron Straker]","startTime":1527.318,"endTime":1530.963,"body":"can feel most confident answering, mine is"},{"speaker":"[Aaron Straker]","startTime":1531.023,"endTime":1535.307,"body":"more relative to when I go"},{"speaker":"[Aaron Straker]","startTime":1531.023,"endTime":1535.307,"body":"to bed. If I go to bed at like 930, I can sleep"},{"speaker":"[Aaron Straker]","startTime":1535.327,"endTime":1540.752,"body":"till about like 630, sort of"},{"speaker":"[Aaron Straker]","startTime":1535.327,"endTime":1540.752,"body":"thing. If I go to bed at 1245, I can sleep"},{"speaker":"[Aaron Straker]","startTime":1540.772,"endTime":1546.016,"body":"till about 630. So for me,"},{"speaker":"[Aaron Straker]","startTime":1540.772,"endTime":1546.016,"body":"that six and a half hours is really relative"},{"speaker":"[Aaron Straker]","startTime":1546.056,"endTime":1550.18,"body":"of when I go to bed because"},{"speaker":"[Aaron Straker]","startTime":1546.056,"endTime":1550.18,"body":"almost regardless, like my body's getting up"},{"speaker":"[Aaron Straker]","startTime":1550.22,"endTime":1555.644,"body":"at 630, sort of thing, once"},{"speaker":"[Aaron Straker]","startTime":1550.22,"endTime":1555.644,"body":"the light starts coming out and noise starts"},{"speaker":"[Aaron Straker]","startTime":1555.684,"endTime":1560.661,"body":"being made outside. I would"},{"speaker":"[Aaron Straker]","startTime":1555.684,"endTime":1560.661,"body":"say is, are you missing out on potential gains?"},{"speaker":"[Aaron Straker]","startTime":1561.181,"endTime":1565.606,"body":"It's relative to other things"},{"speaker":"[Aaron Straker]","startTime":1561.181,"endTime":1565.606,"body":"like how hard your training is. Like do you"},{"speaker":"[Aaron Straker]","startTime":1565.666,"endTime":1570.791,"body":"need that extra recovery capacity?"},{"speaker":"[Aaron Straker]","startTime":1565.666,"endTime":1570.791,"body":"If you're taking the like 80-20 training approach,"},{"speaker":"[Aaron Straker]","startTime":1570.811,"endTime":1576.697,"body":"like probably not. It could"},{"speaker":"[Aaron Straker]","startTime":1570.811,"endTime":1576.697,"body":"also be dependent upon like what periodization"},{"speaker":"[Aaron Straker]","startTime":1576.717,"endTime":1580.04,"body":"you're in. Like are you, using"},{"speaker":"[Aaron Straker]","startTime":1576.717,"endTime":1580.04,"body":"our previous example, like deep in a calorie"},{"speaker":"[Aaron Straker]","startTime":1580.08,"endTime":1584.307,"body":"deficit? The more, when you're"},{"speaker":"[Aaron Straker]","startTime":1580.08,"endTime":1584.307,"body":"dieting, the more you sleep, the lower your"},{"speaker":"[Aaron Straker]","startTime":1584.347,"endTime":1589.328,"body":"weigh-ins, the more fat loss"},{"speaker":"[Aaron Straker]","startTime":1584.347,"endTime":1589.328,"body":"you have. It gets very, very cut and dry there."},{"speaker":"[Aaron Straker]","startTime":1590.749,"endTime":1594.93,"body":"So it really, really does depend,"},{"speaker":"[Aaron Straker]","startTime":1590.749,"endTime":1594.93,"body":"but I would say if you feel good, if your training"},{"speaker":"[Aaron Straker]","startTime":1594.99,"endTime":1598.992,"body":"is progressing in all of these"},{"speaker":"[Aaron Straker]","startTime":1594.99,"endTime":1598.992,"body":"things and it's something that, you know, you're"},{"speaker":"[Aaron Straker]","startTime":1599.012,"endTime":1603.413,"body":"getting up at 6.30 and no matter"},{"speaker":"[Aaron Straker]","startTime":1599.012,"endTime":1603.413,"body":"what you do, you can't really push that back,"},{"speaker":"[Aaron Straker]","startTime":1604.333,"endTime":1608.94,"body":"I... As long as it's not impacting"},{"speaker":"[Aaron Straker]","startTime":1604.333,"endTime":1608.94,"body":"you and you have like good objective metrics"},{"speaker":"[Aaron Straker]","startTime":1609.181,"endTime":1615.452,"body":"on this, I wouldn't say trying"},{"speaker":"[Aaron Straker]","startTime":1609.181,"endTime":1615.452,"body":"to needlessly chase optimality there."},{"speaker":"[Bryan]","startTime":1615.348,"endTime":1615.548,"body":"Yeah, I"},{"speaker":"[Aaron Straker]","startTime":1615.512,"endTime":1615.712,"body":"Until"},{"speaker":"[Bryan]","startTime":1615.568,"endTime":1615.808,"body":"think that"},{"speaker":"[Aaron Straker]","startTime":1615.752,"endTime":1615.833,"body":"you"},{"speaker":"[Bryan]","startTime":1615.828,"endTime":1615.928,"body":"was"},{"speaker":"[Aaron Straker]","startTime":1615.853,"endTime":1615.953,"body":"do."},{"speaker":"[Bryan]","startTime":1615.948,"endTime":1620.812,"body":"a really good point about waking up"},{"speaker":"[Bryan]","startTime":1615.948,"endTime":1620.812,"body":"at 6.30 no matter what, because my body's kinda"},{"speaker":"[Bryan]","startTime":1620.852,"endTime":1625.777,"body":"the same way. And so yeah, if I go"},{"speaker":"[Bryan]","startTime":1620.852,"endTime":1625.777,"body":"to sleep at midnight, I'll get six and a half"},{"speaker":"[Bryan]","startTime":1625.817,"endTime":1630.401,"body":"hours of sleep. And if I go to sleep"},{"speaker":"[Bryan]","startTime":1625.817,"endTime":1630.401,"body":"at 10, I'll get eight and a half hours of sleep,"},{"speaker":"[Bryan]","startTime":1630.441,"endTime":1636.927,"body":"right? So it's possible that maybe"},{"speaker":"[Bryan]","startTime":1630.441,"endTime":1636.927,"body":"what you need to do is start trying to get"},{"speaker":"[Bryan]","startTime":1636.947,"endTime":1642.011,"body":"yourself to go to bed slightly earlier."},{"speaker":"[Bryan]","startTime":1636.947,"endTime":1642.011,"body":"Because I wonder if you go to bed at 9.30 or"},{"speaker":"[Bryan]","startTime":1642.051,"endTime":1647.322,"body":"10. Like are you really gonna get up"},{"speaker":"[Bryan]","startTime":1642.051,"endTime":1647.322,"body":"at 3.30 or 4 in the morning? Like is that gonna"},{"speaker":"[Bryan]","startTime":1647.342,"endTime":1650.984,"body":"be what your body does just because"},{"speaker":"[Bryan]","startTime":1647.342,"endTime":1650.984,"body":"you went to bed early or are you getting six"},{"speaker":"[Bryan]","startTime":1651.004,"endTime":1654.226,"body":"and a half hours of sleep because you're"},{"speaker":"[Bryan]","startTime":1651.004,"endTime":1654.226,"body":"going to bed later and your body's naturally"},{"speaker":"[Bryan]","startTime":1654.246,"endTime":1659.929,"body":"waking up with the sun or with the"},{"speaker":"[Bryan]","startTime":1654.246,"endTime":1659.929,"body":"light or whatever that is? So I try and maybe"},{"speaker":"[Bryan]","startTime":1659.969,"endTime":1665.512,"body":"like gradually start going to bed earlier"},{"speaker":"[Bryan]","startTime":1659.969,"endTime":1665.512,"body":"but at the end of the day too, like I struggle"},{"speaker":"[Bryan]","startTime":1665.532,"endTime":1669.995,"body":"with this question because the guidelines"},{"speaker":"[Bryan]","startTime":1665.532,"endTime":1669.995,"body":"state that people need between seven and eight"},{"speaker":"[Bryan]","startTime":1670.015,"endTime":1676.543,"body":"and a half or nine hours. That is a"},{"speaker":"[Bryan]","startTime":1670.015,"endTime":1676.543,"body":"general average, right? So there's gonna be"},{"speaker":"[Bryan]","startTime":1676.703,"endTime":1679.966,"body":"outliers on either side. Like there's"},{"speaker":"[Bryan]","startTime":1676.703,"endTime":1679.966,"body":"gonna be somebody that needs nine or nine and"},{"speaker":"[Bryan]","startTime":1679.986,"endTime":1684.55,"body":"a half hours, and there's gonna be"},{"speaker":"[Bryan]","startTime":1679.986,"endTime":1684.55,"body":"somebody that needs six and a half hours. And"},{"speaker":"[Bryan]","startTime":1684.59,"endTime":1689.634,"body":"so it's possible that you're an outlier."},{"speaker":"[Bryan]","startTime":1684.59,"endTime":1689.634,"body":"I just, I never like to default to you're an"},{"speaker":"[Bryan]","startTime":1689.694,"endTime":1693.417,"body":"outlier because in the hypertrophy"},{"speaker":"[Bryan]","startTime":1689.694,"endTime":1693.417,"body":"world, it's like, hey, most people respond"},{"speaker":"[Bryan]","startTime":1693.457,"endTime":1696.54,"body":"to this many sets, but there's certainly"},{"speaker":"[Bryan]","startTime":1693.457,"endTime":1696.54,"body":"people that respond to less or people that"},{"speaker":"[Bryan]","startTime":1696.58,"endTime":1701.852,"body":"respond to more, and like to assume"},{"speaker":"[Bryan]","startTime":1696.58,"endTime":1701.852,"body":"going in that you're an outlier. I just think"},{"speaker":"[Bryan]","startTime":1701.932,"endTime":1706.397,"body":"the likelihood is pretty low. So yeah,"},{"speaker":"[Bryan]","startTime":1701.932,"endTime":1706.397,"body":"I would try and go to bed a little bit earlier"},{"speaker":"[Bryan]","startTime":1706.437,"endTime":1708.119,"body":"and just see what that does to your"},{"speaker":"[Bryan]","startTime":1706.437,"endTime":1708.119,"body":"wake up time."},{"speaker":"[Aaron Straker]","startTime":1711.006,"endTime":1711.186,"body":"Yeah,"},{"speaker":"[Bryan]","startTime":1711.128,"endTime":1712.672,"body":"All right,"},{"speaker":"[Aaron Straker]","startTime":1711.407,"endTime":1712.211,"body":"very, very well put."},{"speaker":"[Bryan]","startTime":1712.813,"endTime":1717.307,"body":"next question. How do you deal with"},{"speaker":"[Bryan]","startTime":1712.813,"endTime":1717.307,"body":"injury and your mindset regarding rehab?"},{"speaker":"[Aaron Straker]","startTime":1721.43,"endTime":1725.951,"body":"I mean, this one's kind of"},{"speaker":"[Aaron Straker]","startTime":1721.43,"endTime":1725.951,"body":"easy for me. I love training so much. It's"},{"speaker":"[Aaron Straker]","startTime":1726.011,"endTime":1730.373,"body":"literally my favorite thing"},{"speaker":"[Aaron Straker]","startTime":1726.011,"endTime":1730.373,"body":"to do. So the times that I've been put out"},{"speaker":"[Aaron Straker]","startTime":1730.413,"endTime":1733.875,"body":"of training with like my, like,"},{"speaker":"[Aaron Straker]","startTime":1730.413,"endTime":1733.875,"body":"you know, I've had tendon ruptures and things"},{"speaker":"[Aaron Straker]","startTime":1733.915,"endTime":1736.296,"body":"before, I will do what, anything."},{"speaker":"[Aaron Straker]","startTime":1733.915,"endTime":1736.296,"body":"I'm like foaming at the mouth just to get back"},{"speaker":"[Aaron Straker]","startTime":1736.316,"endTime":1738.937,"body":"to doing what I want to do."},{"speaker":"[Aaron Straker]","startTime":1736.316,"endTime":1738.937,"body":"I'm like, I'm like, I'm like, I'm like, I'm"},{"speaker":"[Aaron Straker]","startTime":1738.957,"endTime":1743.154,"body":"like, I'm like, I'm like, I'm"},{"speaker":"[Aaron Straker]","startTime":1738.957,"endTime":1743.154,"body":"like, I'm like, I'm like, I'm So it was never"},{"speaker":"[Aaron Straker]","startTime":1743.234,"endTime":1746.716,"body":"like, oh, I don't want to be"},{"speaker":"[Aaron Straker]","startTime":1743.234,"endTime":1746.716,"body":"here sort of thing. It's like, this is the"},{"speaker":"[Aaron Straker]","startTime":1746.756,"endTime":1751.117,"body":"best I can do for now. So I"},{"speaker":"[Aaron Straker]","startTime":1746.756,"endTime":1751.117,"body":"need to do this so that I can return to training"},{"speaker":"[Aaron Straker]","startTime":1751.197,"endTime":1759.48,"body":"faster. And it's just a necessary"},{"speaker":"[Aaron Straker]","startTime":1751.197,"endTime":1759.48,"body":"prerequisite to get back to what I enjoy doing."},{"speaker":"[Aaron Straker]","startTime":1759.7,"endTime":1761.721,"body":"So I've always just viewed"},{"speaker":"[Aaron Straker]","startTime":1759.7,"endTime":1761.721,"body":"it as such."},{"speaker":"[Bryan]","startTime":1763.212,"endTime":1766.914,"body":"Yeah, I agree completely. I feel like"},{"speaker":"[Bryan]","startTime":1763.212,"endTime":1766.914,"body":"we either recovered this in an episode, like"},{"speaker":"[Bryan]","startTime":1766.934,"endTime":1772.638,"body":"a full deep dive, or it was like a"},{"speaker":"[Bryan]","startTime":1766.934,"endTime":1772.638,"body":"deeper dive question that we covered amongst"},{"speaker":"[Bryan]","startTime":1772.658,"endTime":1778.382,"body":"a few other questions. But I remember"},{"speaker":"[Bryan]","startTime":1772.658,"endTime":1778.382,"body":"talking about this, and my main piece of advice"},{"speaker":"[Bryan]","startTime":1778.462,"endTime":1785.607,"body":"is always do what you can do. Have"},{"speaker":"[Bryan]","startTime":1778.462,"endTime":1785.607,"body":"a can-do mindset instead of can't-do mindset."},{"speaker":"[Bryan]","startTime":1786.208,"endTime":1791.311,"body":"And that's the way I approach it too."},{"speaker":"[Bryan]","startTime":1786.208,"endTime":1791.311,"body":"And so like I had PRP in my knee and I couldn't."},{"speaker":"[Bryan]","startTime":1791.928,"endTime":1797.311,"body":"uh, you know, squat for, for X amount"},{"speaker":"[Bryan]","startTime":1791.928,"endTime":1797.311,"body":"of time. So I did more hamstring work. Uh,"},{"speaker":"[Bryan]","startTime":1797.972,"endTime":1801.354,"body":"as soon as I could train my leg again,"},{"speaker":"[Bryan]","startTime":1797.972,"endTime":1801.354,"body":"I still couldn't squat, but I could do leg"},{"speaker":"[Bryan]","startTime":1801.394,"endTime":1807.378,"body":"extensions. So I did leg extensions"},{"speaker":"[Bryan]","startTime":1801.394,"endTime":1807.378,"body":"in the time between when my knee was recovering"},{"speaker":"[Bryan]","startTime":1807.398,"endTime":1813.042,"body":"and I still couldn't do leg extensions"},{"speaker":"[Bryan]","startTime":1807.398,"endTime":1813.042,"body":"and I was doing, uh, more hamstring work. I"},{"speaker":"[Bryan]","startTime":1813.062,"endTime":1817.465,"body":"was doing leg extensions and squats"},{"speaker":"[Bryan]","startTime":1813.062,"endTime":1817.465,"body":"on my other leg. So, I mean, it's like you,"},{"speaker":"[Bryan]","startTime":1817.505,"endTime":1821.528,"body":"you find the things that you can do"},{"speaker":"[Bryan]","startTime":1817.505,"endTime":1821.528,"body":"that allow you to keep being in the gym and"},{"speaker":"[Bryan]","startTime":1821.568,"endTime":1828.453,"body":"pursuing your goals. And you work around"},{"speaker":"[Bryan]","startTime":1821.568,"endTime":1828.453,"body":"it or you just basically don't work it, but"},{"speaker":"[Bryan]","startTime":1828.493,"endTime":1833.977,"body":"you work the areas of the body that"},{"speaker":"[Bryan]","startTime":1828.493,"endTime":1833.977,"body":"you can work. And in many ways, like you see"},{"speaker":"[Bryan]","startTime":1834.998,"endTime":1840.062,"body":"these types of things occur and you"},{"speaker":"[Bryan]","startTime":1834.998,"endTime":1840.062,"body":"actually see gains occur in the body areas"},{"speaker":"[Bryan]","startTime":1840.102,"endTime":1844.385,"body":"that you're not training. The perfect"},{"speaker":"[Bryan]","startTime":1840.102,"endTime":1844.385,"body":"example is powerlifting where somebody might"},{"speaker":"[Bryan]","startTime":1844.405,"endTime":1849.176,"body":"get injured and suddenly they can't"},{"speaker":"[Bryan]","startTime":1844.405,"endTime":1849.176,"body":"deadlift or squat for. a month and so they"},{"speaker":"[Bryan]","startTime":1849.216,"endTime":1853.118,"body":"just end up benching more and suddenly"},{"speaker":"[Bryan]","startTime":1849.216,"endTime":1853.118,"body":"their bench shoots up like 30 pounds and they"},{"speaker":"[Bryan]","startTime":1853.158,"endTime":1857.501,"body":"get through a sticking point that they"},{"speaker":"[Bryan]","startTime":1853.158,"endTime":1857.501,"body":"plateau that they've been unable to get past"},{"speaker":"[Bryan]","startTime":1857.521,"endTime":1861.323,"body":"for a long time because the deadlift"},{"speaker":"[Bryan]","startTime":1857.521,"endTime":1861.323,"body":"and the squat are taking so much of their recovery"},{"speaker":"[Bryan]","startTime":1861.363,"endTime":1865.965,"body":"capacity. And you see a lot of that"},{"speaker":"[Bryan]","startTime":1861.363,"endTime":1865.965,"body":"same stuff with even smaller injuries or things"},{"speaker":"[Bryan]","startTime":1865.985,"endTime":1870.668,"body":"that you're working around. It's like,"},{"speaker":"[Bryan]","startTime":1865.985,"endTime":1870.668,"body":"Hey, if I can't train my lower body as effectively"},{"speaker":"[Bryan]","startTime":1870.708,"endTime":1875.871,"body":"as I want to, then my upper body grows"},{"speaker":"[Bryan]","startTime":1870.708,"endTime":1875.871,"body":"more or vice versa. So going into it with a"},{"speaker":"[Bryan]","startTime":1875.931,"endTime":1882.539,"body":"positive can do mindset. and realizing"},{"speaker":"[Bryan]","startTime":1875.931,"endTime":1882.539,"body":"that there are still gains to be had is important."},{"speaker":"[Bryan]","startTime":1882.839,"endTime":1887.083,"body":"And then remembering that whatever"},{"speaker":"[Bryan]","startTime":1882.839,"endTime":1887.083,"body":"you lose along the way, like if you atrophy"},{"speaker":"[Bryan]","startTime":1887.103,"endTime":1891.146,"body":"your leg because your knee has PRP"},{"speaker":"[Bryan]","startTime":1887.103,"endTime":1891.146,"body":"in it, that shit will come back in a matter"},{"speaker":"[Bryan]","startTime":1891.206,"endTime":1893.207,"body":"of a few weeks once you start training"},{"speaker":"[Bryan]","startTime":1891.206,"endTime":1893.207,"body":"it again."},{"speaker":"[Aaron Straker]","startTime":1894.546,"endTime":1900.278,"body":"Yeah, the one last thing I'll"},{"speaker":"[Aaron Straker]","startTime":1894.546,"endTime":1900.278,"body":"add there that I forgot too is like... What"},{"speaker":"[Aaron Straker]","startTime":1900.378,"endTime":1903.899,"body":"just being in that positive"},{"speaker":"[Aaron Straker]","startTime":1900.378,"endTime":1903.899,"body":"gym environment and moving your body in the"},{"speaker":"[Aaron Straker]","startTime":1903.919,"endTime":1908.241,"body":"capacities that you can, like"},{"speaker":"[Aaron Straker]","startTime":1903.919,"endTime":1908.241,"body":"that will be very beneficial for your overall"},{"speaker":"[Aaron Straker]","startTime":1908.361,"endTime":1912.383,"body":"outlook and mindset, especially"},{"speaker":"[Aaron Straker]","startTime":1908.361,"endTime":1912.383,"body":"when the alternative is just like sitting on"},{"speaker":"[Aaron Straker]","startTime":1912.423,"endTime":1917.666,"body":"your ass and waiting. I'm talking"},{"speaker":"[Aaron Straker]","startTime":1912.423,"endTime":1917.666,"body":"a stark contrast between the two of them. So"},{"speaker":"[Aaron Straker]","startTime":1918.146,"endTime":1922.048,"body":"like Brian said, get in there,"},{"speaker":"[Aaron Straker]","startTime":1918.146,"endTime":1922.048,"body":"do what you can, especially if you have like"},{"speaker":"[Aaron Straker]","startTime":1922.088,"endTime":1926.11,"body":"a really, really positive like"},{"speaker":"[Aaron Straker]","startTime":1922.088,"endTime":1926.11,"body":"gym environment. Like I remember when I ruptured"},{"speaker":"[Aaron Straker]","startTime":1926.15,"endTime":1929.011,"body":"my Achilles and had the cast"},{"speaker":"[Aaron Straker]","startTime":1926.15,"endTime":1929.011,"body":"on, I would still come to the CrossFit gym."},{"speaker":"[Aaron Straker]","startTime":1929.972,"endTime":1932.693,"body":"but just like being around"},{"speaker":"[Aaron Straker]","startTime":1929.972,"endTime":1932.693,"body":"that environment and seeing my friends and"},{"speaker":"[Aaron Straker]","startTime":1932.713,"endTime":1937.416,"body":"stuff was like very very motivating"},{"speaker":"[Aaron Straker]","startTime":1932.713,"endTime":1937.416,"body":"and I remember I did Pull-ups and handstand"},{"speaker":"[Aaron Straker]","startTime":1937.456,"endTime":1938.797,"body":"push-ups every"},{"speaker":"[Bryan]","startTime":1938.712,"endTime":1939.815,"body":"Yep."},{"speaker":"[Aaron Straker]","startTime":1938.837,"endTime":1940.058,"body":"single day, right?"},{"speaker":"[Bryan]","startTime":1939.895,"endTime":1940.477,"body":"And bench press,"},{"speaker":"[Aaron Straker]","startTime":1940.498,"endTime":1940.598,"body":"It's"},{"speaker":"[Bryan]","startTime":1940.517,"endTime":1940.758,"body":"I think."},{"speaker":"[Aaron Straker]","startTime":1940.618,"endTime":1941.519,"body":"a sit"},{"speaker":"[Bryan]","startTime":1940.798,"endTime":1941.66,"body":"Yeah, you bench too,"},{"speaker":"[Aaron Straker]","startTime":1941.559,"endTime":1941.819,"body":"Yeah,"},{"speaker":"[Bryan]","startTime":1941.7,"endTime":1941.821,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":1942.279,"endTime":1945.662,"body":"the bench I wasn't for a while"},{"speaker":"[Aaron Straker]","startTime":1942.279,"endTime":1945.662,"body":"because everyone had to help me load it and"},{"speaker":"[Aaron Straker]","startTime":1945.702,"endTime":1948.544,"body":"I felt bad Because I couldn't"},{"speaker":"[Aaron Straker]","startTime":1945.702,"endTime":1948.544,"body":"like carry the weights"},{"speaker":"[Bryan]","startTime":1948.503,"endTime":1948.866,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":1948.564,"endTime":1948.884,"body":"around"},{"speaker":"[Bryan]","startTime":1948.906,"endTime":1949.349,"body":"yeah, yeah."},{"speaker":"[Aaron Straker]","startTime":1949.644,"endTime":1952.226,"body":"That's why the handstand push-ups"},{"speaker":"[Aaron Straker]","startTime":1949.644,"endTime":1952.226,"body":"and pull-ups worked really well,"},{"speaker":"[Bryan]","startTime":1952.109,"endTime":1952.34,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1952.686,"endTime":1958.735,"body":"but I got damn good at pull-ups"},{"speaker":"[Aaron Straker]","startTime":1952.686,"endTime":1958.735,"body":"after that and so it's like It was kind of"},{"speaker":"[Aaron Straker]","startTime":1958.775,"endTime":1962.424,"body":"silly, but it was enough to"},{"speaker":"[Aaron Straker]","startTime":1958.775,"endTime":1962.424,"body":"keep my mind from being in the gutter. And"},{"speaker":"[Aaron Straker]","startTime":1962.644,"endTime":1965.772,"body":"that was well worth it in and"},{"speaker":"[Aaron Straker]","startTime":1962.644,"endTime":1965.772,"body":"of itself."},{"speaker":"[Bryan]","startTime":1966.312,"endTime":1970.216,"body":"Yeah, find something that you can do"},{"speaker":"[Bryan]","startTime":1966.312,"endTime":1970.216,"body":"that you can focus on progression and it'll"},{"speaker":"[Bryan]","startTime":1970.236,"endTime":1973.499,"body":"help you a lot in kind of the mental"},{"speaker":"[Bryan]","startTime":1970.236,"endTime":1973.499,"body":"side of getting through that as well."},{"speaker":"[Aaron Straker]","startTime":1974.546,"endTime":1979.237,"body":"Yeah. Let's kick this one over"},{"speaker":"[Aaron Straker]","startTime":1974.546,"endTime":1979.237,"body":"to you. Is there a minimum threshold duration"},{"speaker":"[Aaron Straker]","startTime":1979.277,"endTime":1980.56,"body":"for zone two cardio?"},{"speaker":"[Bryan]","startTime":1981.78,"endTime":1987.662,"body":"Yeah, there definitely is. I think"},{"speaker":"[Bryan]","startTime":1981.78,"endTime":1987.662,"body":"where that line is pretty ambiguous, but the"},{"speaker":"[Bryan]","startTime":1987.842,"endTime":1994.345,"body":"lowest number that I've heard from"},{"speaker":"[Bryan]","startTime":1987.842,"endTime":1994.345,"body":"anybody is about 30 minutes. And that's because"},{"speaker":"[Bryan]","startTime":1994.505,"endTime":2002.028,"body":"the first 10 minutes are generally"},{"speaker":"[Bryan]","startTime":1994.505,"endTime":2002.028,"body":"just getting your body warmed up and into the"},{"speaker":"[Bryan]","startTime":2002.128,"endTime":2009.311,"body":"cycle of getting your heart to pump"},{"speaker":"[Bryan]","startTime":2002.128,"endTime":2009.311,"body":"blood and your body to take in oxygen in a"},{"speaker":"[Bryan]","startTime":2009.351,"endTime":2014.041,"body":"specific manner that. becomes conducive"},{"speaker":"[Bryan]","startTime":2009.351,"endTime":2014.041,"body":"to improvements in mitochondrial function and"},{"speaker":"[Bryan]","startTime":2014.061,"endTime":2018.144,"body":"stuff like that. And so if the first"},{"speaker":"[Bryan]","startTime":2014.061,"endTime":2018.144,"body":"10 minutes are just your body kind of figuring"},{"speaker":"[Bryan]","startTime":2018.184,"endTime":2023.086,"body":"it out, then it seems like you need"},{"speaker":"[Bryan]","startTime":2018.184,"endTime":2023.086,"body":"at least like 20 minutes of consistent, you"},{"speaker":"[Bryan]","startTime":2023.106,"endTime":2029.45,"body":"know, in that zone time. So in that"},{"speaker":"[Bryan]","startTime":2023.106,"endTime":2029.45,"body":"case, 30 minutes would be the minimum. I think"},{"speaker":"[Bryan]","startTime":2029.49,"endTime":2035.714,"body":"that's the minimum practically for"},{"speaker":"[Bryan]","startTime":2029.49,"endTime":2035.714,"body":"people. I think if you're really looking to"},{"speaker":"[Bryan]","startTime":2035.854,"endTime":2041.521,"body":"optimize and get like the maximum benefit"},{"speaker":"[Bryan]","startTime":2035.854,"endTime":2041.521,"body":"from it. I would definitely go more for like"},{"speaker":"[Bryan]","startTime":2042.081,"endTime":2050.467,"body":"60 minutes or 45 at the very low end."},{"speaker":"[Bryan]","startTime":2042.081,"endTime":2050.467,"body":"I always say 45 to 60 minutes because from"},{"speaker":"[Bryan]","startTime":2050.507,"endTime":2056.3109999999997,"body":"what I've read and heard, it seems"},{"speaker":"[Bryan]","startTime":2050.507,"endTime":2056.3109999999997,"body":"that 45 minutes in zone two seems to be the"},{"speaker":"[Bryan]","startTime":2056.351,"endTime":2062.575,"body":"point where a lot of magic happens."},{"speaker":"[Bryan]","startTime":2056.351,"endTime":2062.575,"body":"And oftentimes it takes an hour of you biking"},{"speaker":"[Bryan]","startTime":2062.736,"endTime":2068.299,"body":"or running or rowing or whatever it"},{"speaker":"[Bryan]","startTime":2062.736,"endTime":2068.299,"body":"is to accumulate 45 minutes of zone two because"},{"speaker":"[Bryan]","startTime":2068.748,"endTime":2073.952,"body":"there's that beginning time where your"},{"speaker":"[Bryan]","startTime":2068.748,"endTime":2073.952,"body":"body's getting into the zone and adapting and"},{"speaker":"[Bryan]","startTime":2073.972,"endTime":2077.435,"body":"then there's the period where maybe"},{"speaker":"[Bryan]","startTime":2073.972,"endTime":2077.435,"body":"you're not in the zone the whole time like"},{"speaker":"[Bryan]","startTime":2077.455,"endTime":2081.038,"body":"maybe you dip out into zone one for"},{"speaker":"[Bryan]","startTime":2077.455,"endTime":2081.038,"body":"a minute or you dip up into zone three for"},{"speaker":"[Bryan]","startTime":2081.058,"endTime":2086.462,"body":"a few seconds here and there. And so"},{"speaker":"[Bryan]","startTime":2081.058,"endTime":2086.462,"body":"what I usually do just as a default to be safe"},{"speaker":"[Bryan]","startTime":2087.383,"endTime":2091.887,"body":"is I go until I have about 45 minutes"},{"speaker":"[Bryan]","startTime":2087.383,"endTime":2091.887,"body":"of zone two time. And so that usually takes"},{"speaker":"[Bryan]","startTime":2091.927,"endTime":2098.236,"body":"me somewhere between 50 and 60 minutes"},{"speaker":"[Bryan]","startTime":2091.927,"endTime":2098.236,"body":"depending on how accurate I am that day. And"},{"speaker":"[Bryan]","startTime":2098.256,"endTime":2103.437,"body":"then I've heard people say that if"},{"speaker":"[Bryan]","startTime":2098.256,"endTime":2103.437,"body":"you go out riding, like I ride in a manner"},{"speaker":"[Bryan]","startTime":2103.477,"endTime":2106.978,"body":"that I'm on trails the whole time,"},{"speaker":"[Bryan]","startTime":2103.477,"endTime":2106.978,"body":"so I don't have to stop and start, or like"},{"speaker":"[Bryan]","startTime":2107.198,"endTime":2112.119,"body":"wait for cars or anything like that."},{"speaker":"[Bryan]","startTime":2107.198,"endTime":2112.119,"body":"But if I were out on the road and I was stopping"},{"speaker":"[Bryan]","startTime":2112.159,"endTime":2117.141,"body":"at red lights and having to deal with"},{"speaker":"[Bryan]","startTime":2112.159,"endTime":2117.141,"body":"that whole mess of stuff, I've heard that you"},{"speaker":"[Bryan]","startTime":2117.181,"endTime":2121.022,"body":"need to do 90 minutes because it could"},{"speaker":"[Bryan]","startTime":2117.181,"endTime":2121.022,"body":"literally take that long for your body to go"},{"speaker":"[Bryan]","startTime":2121.142,"endTime":2126.872,"body":"out of the zone, stop, then get back"},{"speaker":"[Bryan]","startTime":2121.142,"endTime":2126.872,"body":"in the zone, then stop. And so like... I've"},{"speaker":"[Bryan]","startTime":2126.892,"endTime":2130.494,"body":"heard 90 minutes for people that are"},{"speaker":"[Bryan]","startTime":2126.892,"endTime":2130.494,"body":"doing this outside and stuff. But, but I think"},{"speaker":"[Bryan]","startTime":2130.515,"endTime":2135.659,"body":"if you just look at the time spent"},{"speaker":"[Bryan]","startTime":2130.515,"endTime":2135.659,"body":"in zone two, that at least gives you like a"},{"speaker":"[Bryan]","startTime":2135.799,"endTime":2136.679,"body":"general idea."},{"speaker":"[Bryan]","startTime":2140.452,"endTime":2146.42,"body":"All right, let's try this one over"},{"speaker":"[Bryan]","startTime":2140.452,"endTime":2146.42,"body":"to you, bud. Can a newbie start a surplus or"},{"speaker":"[Bryan]","startTime":2146.46,"endTime":2148.943,"body":"should they start at maintenance to"},{"speaker":"[Bryan]","startTime":2146.46,"endTime":2148.943,"body":"minimize fat gain?"},{"speaker":"[Aaron Straker]","startTime":2151.25,"endTime":2154.654,"body":"So I'll read here what I wrote"},{"speaker":"[Aaron Straker]","startTime":2151.25,"endTime":2154.654,"body":"down and then I'll kind of extrapolate here."},{"speaker":"[Aaron Straker]","startTime":2154.695,"endTime":2159.121,"body":"So the research that we have"},{"speaker":"[Aaron Straker]","startTime":2154.695,"endTime":2159.121,"body":"tends to suggest that newbies are best suited"},{"speaker":"[Aaron Straker]","startTime":2159.161,"endTime":2163.367,"body":"for a larger surplus. And then"},{"speaker":"[Aaron Straker]","startTime":2159.161,"endTime":2163.367,"body":"as your training age increases, the depth of"},{"speaker":"[Aaron Straker]","startTime":2163.447,"endTime":2169.633,"body":"the surplus generally gets"},{"speaker":"[Aaron Straker]","startTime":2163.447,"endTime":2169.633,"body":"smaller. So when you're a newbie, it's green"},{"speaker":"[Aaron Straker]","startTime":2169.673,"endTime":2173.897,"body":"fields ahead of you. You are"},{"speaker":"[Aaron Straker]","startTime":2169.673,"endTime":2173.897,"body":"going to make the best gains of your life in"},{"speaker":"[Aaron Straker]","startTime":2173.937,"endTime":2180.282,"body":"the first year of training."},{"speaker":"[Aaron Straker]","startTime":2173.937,"endTime":2180.282,"body":"Don't limit that by being afraid of fat gain."},{"speaker":"[Aaron Straker]","startTime":2180.723,"endTime":2185.106,"body":"Also don't eat like you're"},{"speaker":"[Aaron Straker]","startTime":2180.723,"endTime":2185.106,"body":"a super heavyweight sort of thing and put down"},{"speaker":"[Aaron Straker]","startTime":2185.187,"endTime":2190.206,"body":"8,000 calories a day, but you..."},{"speaker":"[Aaron Straker]","startTime":2185.187,"endTime":2190.206,"body":"You're gonna have to do that. Go start with"},{"speaker":"[Aaron Straker]","startTime":2190.226,"endTime":2194.449,"body":"a surplus, right? Make sure"},{"speaker":"[Aaron Straker]","startTime":2190.226,"endTime":2194.449,"body":"your training is decent. If you're super green"},{"speaker":"[Aaron Straker]","startTime":2194.469,"endTime":2197.291,"body":"and don't know what to do,"},{"speaker":"[Aaron Straker]","startTime":2194.469,"endTime":2197.291,"body":"follow one of Brian's programs, they'll be"},{"speaker":"[Aaron Straker]","startTime":2197.311,"endTime":2200.793,"body":"fantastic, and put yourself"},{"speaker":"[Aaron Straker]","startTime":2197.311,"endTime":2200.793,"body":"in a surplus and really, really good things"},{"speaker":"[Aaron Straker]","startTime":2200.833,"endTime":2201.213,"body":"will happen."},{"speaker":"[Bryan]","startTime":2202.548,"endTime":2207.61,"body":"Yeah, I agree with all of that, especially"},{"speaker":"[Bryan]","startTime":2202.548,"endTime":2207.61,"body":"the following my program part. No, but I will,"},{"speaker":"[Bryan]","startTime":2208.471,"endTime":2213.333,"body":"I will also add that because you're"},{"speaker":"[Bryan]","startTime":2208.471,"endTime":2213.333,"body":"new, there's some re comp that's going to occur."},{"speaker":"[Bryan]","startTime":2213.674,"endTime":2217.656,"body":"So you thinking that you're going to"},{"speaker":"[Bryan]","startTime":2213.674,"endTime":2217.656,"body":"gain a bunch of fat because you're in a surplus"},{"speaker":"[Bryan]","startTime":2218.096,"endTime":2223.939,"body":"is probably not entirely true. Because"},{"speaker":"[Bryan]","startTime":2218.096,"endTime":2223.939,"body":"you're also going to gain a ton of muscle and"},{"speaker":"[Bryan]","startTime":2223.979,"endTime":2230.182,"body":"like Chris barricade has kind of been"},{"speaker":"[Bryan]","startTime":2223.979,"endTime":2230.182,"body":"the forward thinker and study studying this"},{"speaker":"[Bryan]","startTime":2230.222,"endTime":2236.881,"body":"stuff. And he has had a number of case"},{"speaker":"[Bryan]","startTime":2230.222,"endTime":2236.881,"body":"studies and maybe even RCTs, I'm not really"},{"speaker":"[Bryan]","startTime":2236.921,"endTime":2243.383,"body":"sure, definitely case studies where"},{"speaker":"[Bryan]","startTime":2236.921,"endTime":2243.383,"body":"he's shown people go into a huge surplus and"},{"speaker":"[Bryan]","startTime":2243.423,"endTime":2248.785,"body":"they essentially don't gain much fat"},{"speaker":"[Bryan]","startTime":2243.423,"endTime":2248.785,"body":"at all and primarily gain muscle because of"},{"speaker":"[Bryan]","startTime":2249.785,"endTime":2255.607,"body":"their newbie stage of training. So"},{"speaker":"[Bryan]","startTime":2249.785,"endTime":2255.607,"body":"I think that especially if you're a newbie,"},{"speaker":"[Bryan]","startTime":2255.647,"endTime":2262.23,"body":"don't be scared of going into a surplus."},{"speaker":"[Bryan]","startTime":2255.647,"endTime":2262.23,"body":"Okay, you got this one covered, it looks like."},{"speaker":"[Bryan]","startTime":2262.37,"endTime":2268.215,"body":"Must have accessories for the gym and"},{"speaker":"[Bryan]","startTime":2262.37,"endTime":2268.215,"body":"they put IE wedges, VersaGrips, et cetera."},{"speaker":"[Aaron Straker]","startTime":2269.43,"endTime":2272.894,"body":"These are the questions that"},{"speaker":"[Aaron Straker]","startTime":2269.43,"endTime":2272.894,"body":"like light my soul on fire because I just like"},{"speaker":"[Aaron Straker]","startTime":2272.934,"endTime":2276.378,"body":"picture myself of all the times"},{"speaker":"[Aaron Straker]","startTime":2272.934,"endTime":2276.378,"body":"I've been in the gym and being like, this fucking"},{"speaker":"[Aaron Straker]","startTime":2276.398,"endTime":2279.982,"body":"place doesn't have this thing"},{"speaker":"[Aaron Straker]","startTime":2276.398,"endTime":2279.982,"body":"and all this stuff and just talk super trash"},{"speaker":"[Aaron Straker]","startTime":2280.062,"endTime":2285.428,"body":"in my head. So the things that"},{"speaker":"[Aaron Straker]","startTime":2280.062,"endTime":2285.428,"body":"I have here is the 10 and the 15 degree wedge."},{"speaker":"[Aaron Straker]","startTime":2286.666,"endTime":2289.946,"body":"What I would say is like get"},{"speaker":"[Aaron Straker]","startTime":2286.666,"endTime":2289.946,"body":"a bigger wedge than you think, not necessarily"},{"speaker":"[Aaron Straker]","startTime":2290.026,"endTime":2293.687,"body":"a steeper angle, like a 20."},{"speaker":"[Aaron Straker]","startTime":2290.026,"endTime":2293.687,"body":"Well, let me back up. If you have absolute"},{"speaker":"[Aaron Straker]","startTime":2293.727,"endTime":2299.868,"body":"dog shit ankle dorsiflexion,"},{"speaker":"[Aaron Straker]","startTime":2293.727,"endTime":2299.868,"body":"get the 20. If you have like decent to great,"},{"speaker":"[Aaron Straker]","startTime":2300.168,"endTime":2304.869,"body":"you'll need less. The prime"},{"speaker":"[Aaron Straker]","startTime":2300.168,"endTime":2304.869,"body":"wedges, I like the individual ones. They are"},{"speaker":"[Aaron Straker]","startTime":2304.909,"endTime":2308.19,"body":"kind of beefy and wide, but"},{"speaker":"[Aaron Straker]","startTime":2304.909,"endTime":2308.19,"body":"I've purchased some that I'm like, oh yeah,"},{"speaker":"[Aaron Straker]","startTime":2308.23,"endTime":2312.031,"body":"these are wide enough. They're"},{"speaker":"[Aaron Straker]","startTime":2308.23,"endTime":2312.031,"body":"not too stable. And I have to use them very"},{"speaker":"[Aaron Straker]","startTime":2312.051,"endTime":2315.131,"body":"like trepidatiously. So I would"},{"speaker":"[Aaron Straker]","startTime":2312.051,"endTime":2315.131,"body":"say get a little bit bigger than you think."},{"speaker":"[Aaron Straker]","startTime":2316.852,"endTime":2324.092,"body":"are fantastic. I do really,"},{"speaker":"[Aaron Straker]","startTime":2316.852,"endTime":2324.092,"body":"really like those. A small box or step. I don't"},{"speaker":"[Aaron Straker]","startTime":2324.132,"endTime":2327.694,"body":"really like the traditional"},{"speaker":"[Aaron Straker]","startTime":2324.132,"endTime":2327.694,"body":"aerobics class step because it's really, really"},{"speaker":"[Aaron Straker]","startTime":2327.754,"endTime":2332.838,"body":"bulky. But I know there's some"},{"speaker":"[Aaron Straker]","startTime":2327.754,"endTime":2332.838,"body":"that are stackable as well. I have here maybe"},{"speaker":"[Aaron Straker]","startTime":2332.858,"endTime":2336.881,"body":"about four to six inches. The"},{"speaker":"[Aaron Straker]","startTime":2332.858,"endTime":2336.881,"body":"utility is going to be this is for split squat"},{"speaker":"[Aaron Straker]","startTime":2336.901,"endTime":2342.525,"body":"variations, a front foot elevated"},{"speaker":"[Aaron Straker]","startTime":2336.901,"endTime":2342.525,"body":"reverse lunge, these sorts of things, or something"},{"speaker":"[Aaron Straker]","startTime":2342.545,"endTime":2346.428,"body":"to do calf raises off of. That's"},{"speaker":"[Aaron Straker]","startTime":2342.545,"endTime":2346.428,"body":"another one. When a gym doesn't have that,"},{"speaker":"[Aaron Straker]","startTime":2346.448,"endTime":2350.227,"body":"I'm like, what the fuck are"},{"speaker":"[Aaron Straker]","startTime":2346.448,"endTime":2350.227,"body":"we doing here? Why isn't this piece of equipment"},{"speaker":"[Aaron Straker]","startTime":2350.367,"endTime":2350.467,"body":"in"},{"speaker":"[Bryan]","startTime":2350.477,"endTime":2350.808,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":2350.507,"endTime":2356.21,"body":"here? Wrist cuffs, another"},{"speaker":"[Aaron Straker]","startTime":2350.507,"endTime":2356.21,"body":"note I have here is small enough to use around"},{"speaker":"[Aaron Straker]","startTime":2356.25,"endTime":2360.373,"body":"your palm. So sometimes the"},{"speaker":"[Aaron Straker]","startTime":2356.25,"endTime":2360.373,"body":"leg cuffs might be really beefy and they're"},{"speaker":"[Aaron Straker]","startTime":2360.393,"endTime":2363.935,"body":"just a little bit too big to"},{"speaker":"[Aaron Straker]","startTime":2360.393,"endTime":2363.935,"body":"use around your hand or something. And then"},{"speaker":"[Aaron Straker]","startTime":2364.015,"endTime":2368.831,"body":"one of my favorites is the"},{"speaker":"[Aaron Straker]","startTime":2364.015,"endTime":2368.831,"body":"Prime Medium Bar. And that's just where you"},{"speaker":"[Aaron Straker]","startTime":2368.851,"endTime":2372.595,"body":"can have like, there's like"},{"speaker":"[Aaron Straker]","startTime":2368.851,"endTime":2372.595,"body":"little slots for the carabiner so that you"},{"speaker":"[Aaron Straker]","startTime":2372.615,"endTime":2377.321,"body":"can, okay, I wanna do like"},{"speaker":"[Aaron Straker]","startTime":2372.615,"endTime":2377.321,"body":"an upper back pull down with like D handles."},{"speaker":"[Aaron Straker]","startTime":2377.341,"endTime":2380.425,"body":"You can go pretty wide if you"},{"speaker":"[Aaron Straker]","startTime":2377.341,"endTime":2380.425,"body":"wanna do a more like neutral grip row, you"},{"speaker":"[Aaron Straker]","startTime":2380.445,"endTime":2385.611,"body":"can go a little bit more narrow"},{"speaker":"[Aaron Straker]","startTime":2380.445,"endTime":2385.611,"body":"and a really good comfortable pair of like"},{"speaker":"[Aaron Straker]","startTime":2385.651,"endTime":2386.973,"body":"D handle grips."},{"speaker":"[Bryan]","startTime":2388.66,"endTime":2393.103,"body":"Yeah, that's a really, really great"},{"speaker":"[Bryan]","startTime":2388.66,"endTime":2393.103,"body":"comprehensive list. So the Prime wedges only"},{"speaker":"[Bryan]","startTime":2393.123,"endTime":2398.148,"body":"come in 10, 20, or 30. So if you're"},{"speaker":"[Bryan]","startTime":2393.123,"endTime":2398.148,"body":"going with Prime, I don't believe there's 15,"},{"speaker":"[Bryan]","startTime":2398.188,"endTime":2400.57,"body":"or at least there wasn't last year"},{"speaker":"[Bryan]","startTime":2398.188,"endTime":2400.57,"body":"when I looked."},{"speaker":"[Aaron Straker]","startTime":2401.414,"endTime":2401.674,"body":"Maybe"},{"speaker":"[Bryan]","startTime":2401.571,"endTime":2401.711,"body":"There"},{"speaker":"[Aaron Straker]","startTime":2401.714,"endTime":2401.794,"body":"I'm"},{"speaker":"[Bryan]","startTime":2401.731,"endTime":2401.851,"body":"may"},{"speaker":"[Aaron Straker]","startTime":2401.834,"endTime":2402.315,"body":"confusing"},{"speaker":"[Bryan]","startTime":2401.871,"endTime":2402.191,"body":"be now."},{"speaker":"[Aaron Straker]","startTime":2402.355,"endTime":2406.059,"body":"the 20 and 30 then. That which"},{"speaker":"[Aaron Straker]","startTime":2402.355,"endTime":2406.059,"body":"could be. So"},{"speaker":"[Bryan]","startTime":2406.108,"endTime":2406.428,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":2406.399,"endTime":2407.28,"body":"get the two smaller"},{"speaker":"[Bryan]","startTime":2407.128,"endTime":2407.409,"body":"I use"},{"speaker":"[Aaron Straker]","startTime":2407.36,"endTime":2407.521,"body":"ones"},{"speaker":"[Bryan]","startTime":2407.449,"endTime":2408.069,"body":"the 20s"},{"speaker":"[Aaron Straker]","startTime":2407.641,"endTime":2408.241,"body":"basically. So,"},{"speaker":"[Bryan]","startTime":2408.35,"endTime":2412.193,"body":"and I use the 20s and I agree like"},{"speaker":"[Bryan]","startTime":2408.35,"endTime":2412.193,"body":"I have pretty good ankle dorsiflexion, but"},{"speaker":"[Bryan]","startTime":2412.233,"endTime":2418.238,"body":"the 20s are fine for me. 30s would"},{"speaker":"[Bryan]","startTime":2412.233,"endTime":2418.238,"body":"obviously be way too much and 10s I think would"},{"speaker":"[Bryan]","startTime":2418.258,"endTime":2422.161,"body":"be fine, but I just want to you know,"},{"speaker":"[Bryan]","startTime":2418.258,"endTime":2422.161,"body":"I like I like the middle ground at the 20s."},{"speaker":"[Bryan]","startTime":2423.222,"endTime":2430.448,"body":"Versa grips for sure. If you're not"},{"speaker":"[Bryan]","startTime":2423.222,"endTime":2430.448,"body":"going to do Versa grips, then straps or Cobra"},{"speaker":"[Bryan]","startTime":2430.468,"endTime":2433.771,"body":"grips are kind of like this other version"},{"speaker":"[Bryan]","startTime":2430.468,"endTime":2433.771,"body":"of Versa grips that are a little bit cheaper,"},{"speaker":"[Bryan]","startTime":2433.811,"endTime":2442.198,"body":"I believe. The small box step is a"},{"speaker":"[Bryan]","startTime":2433.811,"endTime":2442.198,"body":"good idea. I think that, oh, who makes those"},{"speaker":"[Bryan]","startTime":2442.238,"endTime":2445.598,"body":"things? I'm blanking out on the name"},{"speaker":"[Bryan]","startTime":2442.238,"endTime":2445.598,"body":"of the company that makes these things now"},{"speaker":"[Bryan]","startTime":2445.638,"endTime":2447.339,"body":"that are stackable, but hopefully"},{"speaker":"[Aaron Straker]","startTime":2447.19,"endTime":2447.451,"body":"They're like"},{"speaker":"[Bryan]","startTime":2447.359,"endTime":2447.459,"body":"it'll"},{"speaker":"[Aaron Straker]","startTime":2447.471,"endTime":2447.551,"body":"the"},{"speaker":"[Bryan]","startTime":2447.479,"endTime":2447.779,"body":"come back"},{"speaker":"[Aaron Straker]","startTime":2447.632,"endTime":2448.013,"body":"puzzle"},{"speaker":"[Bryan]","startTime":2447.799,"endTime":2447.979,"body":"to me."},{"speaker":"[Aaron Straker]","startTime":2448.717,"endTime":2449.078,"body":"ones that"},{"speaker":"[Bryan]","startTime":2449.019,"endTime":2449.2,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":2449.119,"endTime":2449.299,"body":"go"},{"speaker":"[Bryan]","startTime":2449.22,"endTime":2449.38,"body":"yeah,"},{"speaker":"[Aaron Straker]","startTime":2449.52,"endTime":2451.55,"body":"together? Yeah, I don't know"},{"speaker":"[Aaron Straker]","startTime":2449.52,"endTime":2451.55,"body":"the name of the company either."},{"speaker":"[Bryan]","startTime":2454.401,"endTime":2460.363,"body":"yeah. It's like on the tip of my tongue."},{"speaker":"[Bryan]","startTime":2454.401,"endTime":2460.363,"body":"I'm thinking back to when I was in San Diego,"},{"speaker":"[Bryan]","startTime":2460.863,"endTime":2465.649,"body":"and one of the things that was critical"},{"speaker":"[Bryan]","startTime":2460.863,"endTime":2465.649,"body":"for me, was the little yoga blocks to put on"},{"speaker":"[Bryan]","startTime":2465.69,"endTime":2470.494,"body":"the hack squat. And that seems like"},{"speaker":"[Bryan]","startTime":2465.69,"endTime":2470.494,"body":"such a small little nuanced thing that maybe"},{"speaker":"[Bryan]","startTime":2470.534,"endTime":2475.117,"body":"isn't even required for you. But for"},{"speaker":"[Bryan]","startTime":2470.534,"endTime":2475.117,"body":"me on the specific hack squat machine that"},{"speaker":"[Bryan]","startTime":2475.137,"endTime":2479.321,"body":"we had, I needed to be able to get"},{"speaker":"[Bryan]","startTime":2475.137,"endTime":2479.321,"body":"more depth and I couldn't adjust the foot plate"},{"speaker":"[Bryan]","startTime":2479.341,"endTime":2483.605,"body":"enough. So I had to put the yoga blocks"},{"speaker":"[Bryan]","startTime":2479.341,"endTime":2483.605,"body":"on the shoulder pads of the hack squat and"},{"speaker":"[Bryan]","startTime":2483.625,"endTime":2488.168,"body":"then strap them in with some little"},{"speaker":"[Bryan]","startTime":2483.625,"endTime":2488.168,"body":"bands. So that was critical for me to be able"},{"speaker":"[Bryan]","startTime":2488.188,"endTime":2493.284,"body":"to get the most out of the hack squat"},{"speaker":"[Bryan]","startTime":2488.188,"endTime":2493.284,"body":"there. You may or may not need that. The wrist"},{"speaker":"[Bryan]","startTime":2493.324,"endTime":2497.748,"body":"cuffs, yeah, I believe that like, they're"},{"speaker":"[Bryan]","startTime":2493.324,"endTime":2497.748,"body":"even called ankle cuffs, like even though we're"},{"speaker":"[Bryan]","startTime":2497.828,"endTime":2501.771,"body":"using them on our hands in our palm,"},{"speaker":"[Bryan]","startTime":2497.828,"endTime":2501.771,"body":"like you're saying, to hold them. I believe"},{"speaker":"[Bryan]","startTime":2501.791,"endTime":2505.454,"body":"if you're going to get these on Amazon"},{"speaker":"[Bryan]","startTime":2501.791,"endTime":2505.454,"body":"or whatever, they're called ankle cuffs. But"},{"speaker":"[Bryan]","startTime":2505.494,"endTime":2508.777,"body":"he's right, that you really want the"},{"speaker":"[Bryan]","startTime":2505.494,"endTime":2508.777,"body":"small ones that are like less than one inch"},{"speaker":"[Bryan]","startTime":2508.817,"endTime":2512.38,"body":"in diameter, because if you get the"},{"speaker":"[Bryan]","startTime":2508.817,"endTime":2512.38,"body":"really big ones that actually go around your"},{"speaker":"[Bryan]","startTime":2512.5,"endTime":2518.469,"body":"ankle, they won't fit in your palm,"},{"speaker":"[Bryan]","startTime":2512.5,"endTime":2518.469,"body":"and then they're kind of awkward. So. I very"},{"speaker":"[Bryan]","startTime":2518.489,"endTime":2522.032,"body":"much like those small wrist cuffs."},{"speaker":"[Bryan]","startTime":2518.489,"endTime":2522.032,"body":"I think those are actually one of the most"},{"speaker":"[Bryan]","startTime":2522.073,"endTime":2527.698,"body":"important things for me right now as"},{"speaker":"[Bryan]","startTime":2522.073,"endTime":2527.698,"body":"far as doing lateral raise movements and tricep"},{"speaker":"[Bryan]","startTime":2527.718,"endTime":2528.799,"body":"movements primarily."},{"speaker":"[Aaron Straker]","startTime":2529.603,"endTime":2529.765,"body":"Yep."},{"speaker":"[Bryan]","startTime":2530.761,"endTime":2535.305,"body":"The prime medium bar, also a great"},{"speaker":"[Bryan]","startTime":2530.761,"endTime":2535.305,"body":"idea. I think if you wanted to get around that,"},{"speaker":"[Bryan]","startTime":2535.345,"endTime":2539.229,"body":"you could just use your standard lat"},{"speaker":"[Bryan]","startTime":2535.345,"endTime":2539.229,"body":"pull-down bar and then you could slide some"},{"speaker":"[Bryan]","startTime":2539.269,"endTime":2544.488,"body":"D handles onto the lat pull-down bar."},{"speaker":"[Bryan]","startTime":2539.269,"endTime":2544.488,"body":"There is that little ambiguity of like hey"},{"speaker":"[Bryan]","startTime":2544.508,"endTime":2548.849,"body":"is it in the exact same place that"},{"speaker":"[Bryan]","startTime":2544.508,"endTime":2548.849,"body":"it was the prior week or whatever But I find"},{"speaker":"[Bryan]","startTime":2548.949,"endTime":2552.33,"body":"once you get tension on there, they"},{"speaker":"[Bryan]","startTime":2548.949,"endTime":2552.33,"body":"don't slide around and move which I think is"},{"speaker":"[Bryan]","startTime":2552.37,"endTime":2557.912,"body":"a worry that some people may have D"},{"speaker":"[Bryan]","startTime":2552.37,"endTime":2557.912,"body":"handles are a hundred percent without a doubt"},{"speaker":"[Bryan]","startTime":2558.912,"endTime":2564.034,"body":"You must have them Most gyms do so."},{"speaker":"[Bryan]","startTime":2558.912,"endTime":2564.034,"body":"I don't think if you're training in a gym that"},{"speaker":"[Bryan]","startTime":2564.074,"endTime":2567.655,"body":"you have to get them if you're at home"},{"speaker":"[Bryan]","startTime":2564.074,"endTime":2567.655,"body":"And you don't have them, please go out spend"},{"speaker":"[Bryan]","startTime":2567.815,"endTime":2574.4,"body":"$19 on Amazon and buy yourself some"},{"speaker":"[Bryan]","startTime":2567.815,"endTime":2574.4,"body":"D handles But yeah, I think for the most part"},{"speaker":"[Bryan]","startTime":2574.501,"endTime":2575.927,"body":"you covered all that pretty well."},{"speaker":"[Aaron Straker]","startTime":2577.95,"endTime":2581.472,"body":"There's one other one I just"},{"speaker":"[Aaron Straker]","startTime":2577.95,"endTime":2581.472,"body":"thought of, like if you're using like a leg"},{"speaker":"[Aaron Straker]","startTime":2581.512,"endTime":2585.114,"body":"press or something like that"},{"speaker":"[Aaron Straker]","startTime":2581.512,"endTime":2585.114,"body":"and the angles just don't really work for you,"},{"speaker":"[Aaron Straker]","startTime":2585.154,"endTime":2588.656,"body":"or the depth, another one I"},{"speaker":"[Aaron Straker]","startTime":2585.154,"endTime":2588.656,"body":"like is like a thicker, it's not really a yoga"},{"speaker":"[Aaron Straker]","startTime":2588.856,"endTime":2593.138,"body":"pad, but it's like a thick"},{"speaker":"[Aaron Straker]","startTime":2588.856,"endTime":2593.138,"body":"foam pad that's kind of squishy, and you can"},{"speaker":"[Aaron Straker]","startTime":2593.198,"endTime":2599.902,"body":"kind of like smooth out the"},{"speaker":"[Aaron Straker]","startTime":2593.198,"endTime":2599.902,"body":"sit position of the bench, and it'll obviously,"},{"speaker":"[Aaron Straker]","startTime":2599.922,"endTime":2603.324,"body":"like let's say you're running"},{"speaker":"[Aaron Straker]","startTime":2599.922,"endTime":2603.324,"body":"out of the final like two inches of depth and"},{"speaker":"[Aaron Straker]","startTime":2603.344,"endTime":2606.862,"body":"you're bodying them out the"},{"speaker":"[Aaron Straker]","startTime":2603.344,"endTime":2606.862,"body":"leg press, like that will help you. get a little"},{"speaker":"[Aaron Straker]","startTime":2606.882,"endTime":2610.306,"body":"bit more ROM in there without"},{"speaker":"[Aaron Straker]","startTime":2606.882,"endTime":2610.306,"body":"bottom. Now that's one that I'll use a lot"},{"speaker":"[Aaron Straker]","startTime":2610.587,"endTime":2612.209,"body":"with like the Sybex Squat Press."},{"speaker":"[Bryan]","startTime":2613.216,"endTime":2616.041,"body":"Yeah, I think a lot of that stuff,"},{"speaker":"[Bryan]","startTime":2613.216,"endTime":2616.041,"body":"like with the yoga blocks, it just depends"},{"speaker":"[Bryan]","startTime":2616.101,"endTime":2620.449,"body":"on if the quality of the machines that"},{"speaker":"[Bryan]","startTime":2616.101,"endTime":2620.449,"body":"you're using require you to have to modify"},{"speaker":"[Bryan]","startTime":2620.469,"endTime":2621.611,"body":"the range of motion or not."},{"speaker":"[Aaron Straker]","startTime":2622.334,"endTime":2623.089,"body":"Yep, exactly."},{"speaker":"[Bryan]","startTime":2624.74,"endTime":2625.008,"body":"Alright."},{"speaker":"[Aaron Straker]","startTime":2625.498,"endTime":2630.184,"body":"Okay, this next one, let's"},{"speaker":"[Aaron Straker]","startTime":2625.498,"endTime":2630.184,"body":"kick over to you. So question is, I'm a very"},{"speaker":"[Aaron Straker]","startTime":2630.244,"endTime":2635.232,"body":"new dad with an unpredictable"},{"speaker":"[Aaron Straker]","startTime":2630.244,"endTime":2635.232,"body":"ability to train. What are the biggest rocks?"},{"speaker":"[Aaron Straker]","startTime":2635.292,"endTime":2635.692,"body":"This is a"},{"speaker":"[Bryan]","startTime":2635.732,"endTime":2636.772,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":2635.752,"endTime":2636.453,"body":"good question."},{"speaker":"[Bryan]","startTime":2636.792,"endTime":2641.094,"body":"it's a good question. You put two notes"},{"speaker":"[Bryan]","startTime":2636.792,"endTime":2641.094,"body":"down here that were some things I was gonna"},{"speaker":"[Bryan]","startTime":2641.134,"endTime":2645.937,"body":"say as well. So you wrote full body"},{"speaker":"[Bryan]","startTime":2641.134,"endTime":2645.937,"body":"sessions due to unpredictability. I think that's"},{"speaker":"[Bryan]","startTime":2645.957,"endTime":2651.56,"body":"a great idea. Lengthened movements"},{"speaker":"[Bryan]","startTime":2645.957,"endTime":2651.56,"body":"only, question mark. Yeah, I think that's probably"},{"speaker":"[Bryan]","startTime":2651.6,"endTime":2656.883,"body":"a good idea as well. I think back to"},{"speaker":"[Bryan]","startTime":2651.6,"endTime":2656.883,"body":"the two periods of time where I was a new dad."},{"speaker":"[Bryan]","startTime":2657.783,"endTime":2664.127,"body":"And the first one, I basically did"},{"speaker":"[Bryan]","startTime":2657.783,"endTime":2664.127,"body":"a three times a week full body program, all"},{"speaker":"[Bryan]","startTime":2664.167,"endTime":2669.499,"body":"compound movements. It was kind of"},{"speaker":"[Bryan]","startTime":2664.167,"endTime":2669.499,"body":"like a squat bench dead style power lifting"},{"speaker":"[Bryan]","startTime":2669.539,"endTime":2675.404,"body":"program with some accessory work. But"},{"speaker":"[Bryan]","startTime":2669.539,"endTime":2675.404,"body":"the squat, the bench, or the dead led each"},{"speaker":"[Bryan]","startTime":2675.464,"endTime":2680.988,"body":"day. I think I squatted on Mondays"},{"speaker":"[Bryan]","startTime":2675.464,"endTime":2680.988,"body":"and Fridays, dead lifted on Mondays after I"},{"speaker":"[Bryan]","startTime":2681.028,"endTime":2689.335,"body":"squatted, did a little bit of Oli work"},{"speaker":"[Bryan]","startTime":2681.028,"endTime":2689.335,"body":"or RDLs on Friday after I squatted. So Fridays"},{"speaker":"[Bryan]","startTime":2689.375,"endTime":2696.04,"body":"and Mondays were primarily lower body"},{"speaker":"[Bryan]","startTime":2689.375,"endTime":2696.04,"body":"based. One of the days was a lighter recovery"},{"speaker":"[Bryan]","startTime":2696.06,"endTime":2701.743,"body":"based day and one was like a heavier"},{"speaker":"[Bryan]","startTime":2696.06,"endTime":2701.743,"body":"really go take it to the house type squat day"},{"speaker":"[Bryan]","startTime":2702.304,"endTime":2709.488,"body":"and then the middle day on Wednesday"},{"speaker":"[Bryan]","startTime":2702.304,"endTime":2709.488,"body":"was more of a bench overhead press focus day"},{"speaker":"[Bryan]","startTime":2709.848,"endTime":2713.991,"body":"there's many ways you can obviously"},{"speaker":"[Bryan]","startTime":2709.848,"endTime":2713.991,"body":"arrange that and honestly to be completely"},{"speaker":"[Bryan]","startTime":2714.031,"endTime":2718.693,"body":"frank if I were to be in this position"},{"speaker":"[Bryan]","startTime":2714.031,"endTime":2718.693,"body":"again right now I would not be doing a powerlifting"},{"speaker":"[Bryan]","startTime":2718.753,"endTime":2723.564,"body":"style squat bench dead program but"},{"speaker":"[Bryan]","startTime":2718.753,"endTime":2723.564,"body":"at the at the time that worked really, really"},{"speaker":"[Bryan]","startTime":2723.604,"endTime":2727.525,"body":"well for me based on the environment"},{"speaker":"[Bryan]","startTime":2723.604,"endTime":2727.525,"body":"that I was in. I only needed to train three"},{"speaker":"[Bryan]","startTime":2727.545,"endTime":2731.586,"body":"days a week. If I missed a session,"},{"speaker":"[Bryan]","startTime":2727.545,"endTime":2731.586,"body":"it wasn't a big deal. I could push it to Saturday"},{"speaker":"[Bryan]","startTime":2731.646,"endTime":2736.528,"body":"or Sunday and just kind of keep the"},{"speaker":"[Bryan]","startTime":2731.646,"endTime":2736.528,"body":"rotation going. All of those movements are"},{"speaker":"[Bryan]","startTime":2736.568,"endTime":2740.969,"body":"lengthened too. So that fits into kind"},{"speaker":"[Bryan]","startTime":2736.568,"endTime":2740.969,"body":"of your other point being lengthened movements."},{"speaker":"[Bryan]","startTime":2741.569,"endTime":2745.991,"body":"And then I look back to my second child"},{"speaker":"[Bryan]","startTime":2741.569,"endTime":2745.991,"body":"being born and this was actually the very,"},{"speaker":"[Bryan]","startTime":2746.051,"endTime":2751.737,"body":"very beginning of COVID. And so..."},{"speaker":"[Bryan]","startTime":2746.051,"endTime":2751.737,"body":"the situation was entirely different. Instead"},{"speaker":"[Bryan]","startTime":2751.757,"endTime":2755.879,"body":"of three times a week where I was going"},{"speaker":"[Bryan]","startTime":2751.757,"endTime":2755.879,"body":"to a gym for these more robust, longer sessions,"},{"speaker":"[Bryan]","startTime":2756.64,"endTime":2761.282,"body":"I was at home with only dumbbells and"},{"speaker":"[Bryan]","startTime":2756.64,"endTime":2761.282,"body":"a few other kind of small pieces of equipment."},{"speaker":"[Bryan]","startTime":2762.063,"endTime":2766.605,"body":"And so I was working out in 20 to 30"},{"speaker":"[Bryan]","startTime":2762.063,"endTime":2766.605,"body":"minute increments multiple times a day. Like"},{"speaker":"[Bryan]","startTime":2766.745,"endTime":2770.908,"body":"kid would go down for a nap, I'd hit"},{"speaker":"[Bryan]","startTime":2766.745,"endTime":2770.908,"body":"split squats. Kid would go down for a nap,"},{"speaker":"[Bryan]","startTime":2771.128,"endTime":2776.331,"body":"I'd do some weighted pushups. And so"},{"speaker":"[Bryan]","startTime":2771.128,"endTime":2776.331,"body":"there's like a bunch of different ways you"},{"speaker":"[Bryan]","startTime":2776.351,"endTime":2780.746,"body":"can think about this. And And to be"},{"speaker":"[Bryan]","startTime":2776.351,"endTime":2780.746,"body":"honest, I actually think the second way was"},{"speaker":"[Bryan]","startTime":2780.906,"endTime":2785.53,"body":"more conducive to being a new dad than"},{"speaker":"[Bryan]","startTime":2780.906,"endTime":2785.53,"body":"the first way. But it very much depends on"},{"speaker":"[Bryan]","startTime":2785.59,"endTime":2789.293,"body":"if you have a home gym or not. Like"},{"speaker":"[Bryan]","startTime":2785.59,"endTime":2789.293,"body":"if you are at the peril of having to get in"},{"speaker":"[Bryan]","startTime":2789.313,"endTime":2794.417,"body":"your car and go drive somewhere and"},{"speaker":"[Bryan]","startTime":2789.313,"endTime":2794.417,"body":"go to a gym, then two to three times a week"},{"speaker":"[Bryan]","startTime":2794.457,"endTime":2800.422,"body":"full body, just fitting them in as"},{"speaker":"[Bryan]","startTime":2794.457,"endTime":2800.422,"body":"you can is probably the best approach. But"},{"speaker":"[Bryan]","startTime":2800.442,"endTime":2805.937,"body":"if you have a bunch of dumbbells or"},{"speaker":"[Bryan]","startTime":2800.442,"endTime":2805.937,"body":"a home gym, I actually think training higher"},{"speaker":"[Bryan]","startTime":2805.957,"endTime":2812.822,"body":"frequency with really small doses of"},{"speaker":"[Bryan]","startTime":2805.957,"endTime":2812.822,"body":"training is probably better. And you can create"},{"speaker":"[Bryan]","startTime":2813.322,"endTime":2818.486,"body":"between six and 12 little mini sessions"},{"speaker":"[Bryan]","startTime":2813.322,"endTime":2818.486,"body":"if you wanna be super organized about it. And"},{"speaker":"[Bryan]","startTime":2818.586,"endTime":2823.489,"body":"every time that you have 20 or 30 minutes,"},{"speaker":"[Bryan]","startTime":2818.586,"endTime":2823.489,"body":"just knock out one of those little mini sessions."},{"speaker":"[Bryan]","startTime":2823.509,"endTime":2830.334,"body":"Like today is split squats and pushups,"},{"speaker":"[Bryan]","startTime":2823.509,"endTime":2830.334,"body":"tomorrow is dumbbell rows and RDLs, or whatever"},{"speaker":"[Bryan]","startTime":2830.394,"endTime":2834.396,"body":"it is, however you wanna organize that."},{"speaker":"[Bryan]","startTime":2830.394,"endTime":2834.396,"body":"There's... a bunch of different ways you can"},{"speaker":"[Bryan]","startTime":2834.436,"endTime":2839.3,"body":"probably go around that. So I found"},{"speaker":"[Bryan]","startTime":2834.436,"endTime":2839.3,"body":"myself with the second kid training twice a"},{"speaker":"[Bryan]","startTime":2839.34,"endTime":2843.462,"body":"day, five days a week in most cases,"},{"speaker":"[Bryan]","startTime":2839.34,"endTime":2843.462,"body":"because I was just hitting these like 20 minute"},{"speaker":"[Bryan]","startTime":2843.482,"endTime":2848.045,"body":"chunk sessions. So I would try not"},{"speaker":"[Bryan]","startTime":2843.482,"endTime":2848.045,"body":"to stress about it and just, again, it's like"},{"speaker":"[Bryan]","startTime":2848.085,"endTime":2853.569,"body":"that can do mindset. Like what can"},{"speaker":"[Bryan]","startTime":2848.085,"endTime":2853.569,"body":"I do and how can I structure things in a manner"},{"speaker":"[Bryan]","startTime":2853.829,"endTime":2857.591,"body":"that gives me the highest likelihood"},{"speaker":"[Bryan]","startTime":2853.829,"endTime":2857.591,"body":"of being able to fit these sessions in."},{"speaker":"[Aaron Straker]","startTime":2860.218,"endTime":2863.708,"body":"I don't think I can add anything"},{"speaker":"[Aaron Straker]","startTime":2860.218,"endTime":2863.708,"body":"more to that because I don't have any experience"},{"speaker":"[Aaron Straker]","startTime":2863.748,"endTime":2864.269,"body":"with being a new"},{"speaker":"[Bryan]","startTime":2864.224,"endTime":2867.585,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":2864.31,"endTime":2864.51,"body":"dad."},{"speaker":"[Bryan]","startTime":2867.625,"endTime":2871.066,"body":"yeah. Okay, this is an interesting"},{"speaker":"[Bryan]","startTime":2867.625,"endTime":2871.066,"body":"one. I think we'll probably both have some"},{"speaker":"[Bryan]","startTime":2871.106,"endTime":2878.689,"body":"opinions on it, but do you think training"},{"speaker":"[Bryan]","startTime":2871.106,"endTime":2878.689,"body":"sessions should be written differently for"},{"speaker":"[Bryan]","startTime":2878.73,"endTime":2886.173,"body":"females? Would love if you would read"},{"speaker":"[Bryan]","startTime":2878.73,"endTime":2886.173,"body":"up to speed by Christine Yu. You have a great"},{"speaker":"[Bryan]","startTime":2886.193,"endTime":2890.294,"body":"way of summarizing, plus I listen and"},{"speaker":"[Bryan]","startTime":2886.193,"endTime":2890.294,"body":"do whatever you say. Well, thank you. Please,"},{"speaker":"[Bryan]","startTime":2890.334,"endTime":2894.7,"body":"please don't listen to whatever I say"},{"speaker":"[Bryan]","startTime":2890.334,"endTime":2894.7,"body":"and do it. That's not the way to go. I did"},{"speaker":"[Bryan]","startTime":2894.74,"endTime":2901.642,"body":"not read Up to Speed by Christine Yu,"},{"speaker":"[Bryan]","startTime":2894.74,"endTime":2901.642,"body":"so I'm not up to speed on that. But my general"},{"speaker":"[Bryan]","startTime":2901.702,"endTime":2910.264,"body":"view is that for the most part, the"},{"speaker":"[Bryan]","startTime":2901.702,"endTime":2910.264,"body":"main training principles stay the same for"},{"speaker":"[Bryan]","startTime":2910.284,"endTime":2915.665,"body":"females. As many of you guys know,"},{"speaker":"[Bryan]","startTime":2910.284,"endTime":2915.665,"body":"I write programs for Paragon training methods,"},{"speaker":"[Bryan]","startTime":2915.766,"endTime":2921.567,"body":"and we are 90% female at Paragon. And"},{"speaker":"[Bryan]","startTime":2915.766,"endTime":2921.567,"body":"so one of the main things we do there, just"},{"speaker":"[Bryan]","startTime":2921.607,"endTime":2927.911,"body":"based off popular demand, is that we"},{"speaker":"[Bryan]","startTime":2921.607,"endTime":2927.911,"body":"do slightly less chest work and we do slightly"},{"speaker":"[Bryan]","startTime":2927.991,"endTime":2935.238,"body":"more glute work. That is literally"},{"speaker":"[Bryan]","startTime":2927.991,"endTime":2935.238,"body":"the only changes. Maybe if you were to get"},{"speaker":"[Bryan]","startTime":2935.278,"endTime":2940.082,"body":"like really nuanced about it, you could"},{"speaker":"[Bryan]","startTime":2935.278,"endTime":2940.082,"body":"say women handle a little bit more volume than"},{"speaker":"[Bryan]","startTime":2940.142,"endTime":2944.165,"body":"men do, but when you actually like,"},{"speaker":"[Bryan]","startTime":2940.142,"endTime":2944.165,"body":"like that seems to be a common sentiment, like,"},{"speaker":"[Bryan]","startTime":2944.226,"endTime":2948.529,"body":"oh, women are like damage protected"},{"speaker":"[Bryan]","startTime":2944.226,"endTime":2948.529,"body":"and they can just do so much volume and recover"},{"speaker":"[Bryan]","startTime":2948.549,"endTime":2953.785,"body":"from it. But when you look at the literature"},{"speaker":"[Bryan]","startTime":2948.549,"endTime":2953.785,"body":"on this, it's literally like 10 to 20% more"},{"speaker":"[Bryan]","startTime":2953.825,"endTime":2958.867,"body":"volume seems to be where women lie"},{"speaker":"[Bryan]","startTime":2953.825,"endTime":2958.867,"body":"as a general average. And so if you're looking"},{"speaker":"[Bryan]","startTime":2958.907,"endTime":2963.869,"body":"at somebody that's doing 10 sets a"},{"speaker":"[Bryan]","startTime":2958.907,"endTime":2963.869,"body":"week per muscle group, now you're like, okay,"},{"speaker":"[Bryan]","startTime":2963.909,"endTime":2968.13,"body":"I'm a woman, I can do way more volume."},{"speaker":"[Bryan]","startTime":2963.909,"endTime":2968.13,"body":"That's not like, okay, you can do 20 sets per"},{"speaker":"[Bryan]","startTime":2968.17,"endTime":2972.672,"body":"muscle group. That's, you can do 11"},{"speaker":"[Bryan]","startTime":2968.17,"endTime":2972.672,"body":"or 12 sets per muscle group. That's your 10"},{"speaker":"[Bryan]","startTime":2972.712,"endTime":2978.715,"body":"or 20% increase, right? So this idea"},{"speaker":"[Bryan]","startTime":2972.712,"endTime":2978.715,"body":"that women can just handle loads of volume"},{"speaker":"[Bryan]","startTime":2978.735,"endTime":2986.392,"body":"and recover fine, I think is... a little"},{"speaker":"[Bryan]","startTime":2978.735,"endTime":2986.392,"body":"bit misaligned. And I know there's this increasing"},{"speaker":"[Bryan]","startTime":2986.452,"endTime":2993.797,"body":"popularity in the space of women sinking"},{"speaker":"[Bryan]","startTime":2986.452,"endTime":2993.797,"body":"their training with their cycle. I honestly"},{"speaker":"[Bryan]","startTime":2993.857,"endTime":2999.882,"body":"don't know much about this. I have"},{"speaker":"[Bryan]","startTime":2993.857,"endTime":2999.882,"body":"my opinions. The people that I respect in the"},{"speaker":"[Bryan]","startTime":2999.942,"endTime":3007.367,"body":"industry tend to basically say that"},{"speaker":"[Bryan]","startTime":2999.942,"endTime":3007.367,"body":"this is a poor idea and that you would be..."},{"speaker":"[Bryan]","startTime":3009.184,"endTime":3018.047,"body":"spending one to two weeks of every"},{"speaker":"[Bryan]","startTime":3009.184,"endTime":3018.047,"body":"month, which is 13 to 26 weeks of every year,"},{"speaker":"[Bryan]","startTime":3018.327,"endTime":3022.629,"body":"basically not training hard if you're"},{"speaker":"[Bryan]","startTime":3018.327,"endTime":3022.629,"body":"trying to sync your training with your cycle."},{"speaker":"[Bryan]","startTime":3025.37,"endTime":3029.672,"body":"And so my general thought on that,"},{"speaker":"[Bryan]","startTime":3025.37,"endTime":3029.672,"body":"at least for the little bit that I know about"},{"speaker":"[Bryan]","startTime":3029.732,"endTime":3036.195,"body":"it, is to say that you shouldn't do"},{"speaker":"[Bryan]","startTime":3029.732,"endTime":3036.195,"body":"that. But yeah, that's, I guess, my opinions"},{"speaker":"[Bryan]","startTime":3036.235,"endTime":3037.555,"body":"on the matter as they stand right now."},{"speaker":"[Bryan]","startTime":3041.26,"endTime":3041.855,"body":"You're on mute."},{"speaker":"[Aaron Straker]","startTime":3044.446,"endTime":3047.699,"body":"Thank you. What I was gonna"},{"speaker":"[Aaron Straker]","startTime":3044.446,"endTime":3047.699,"body":"say is like what Brian said, generally you're"},{"speaker":"[Aaron Straker]","startTime":3047.719,"endTime":3051.24,"body":"gonna find a little bit less"},{"speaker":"[Aaron Straker]","startTime":3047.719,"endTime":3051.24,"body":"interest in chest, a little bit more interest"},{"speaker":"[Aaron Straker]","startTime":3051.661,"endTime":3057.303,"body":"in glutes versus quads and"},{"speaker":"[Aaron Straker]","startTime":3051.661,"endTime":3057.303,"body":"then potentially maybe like a little bit extra"},{"speaker":"[Aaron Straker]","startTime":3057.523,"endTime":3060.565,"body":"emphasis on like a lateral"},{"speaker":"[Aaron Straker]","startTime":3057.523,"endTime":3060.565,"body":"delt sort of thing. But the latter I would"},{"speaker":"[Aaron Straker]","startTime":3060.585,"endTime":3065.987,"body":"say is much less than the first"},{"speaker":"[Aaron Straker]","startTime":3060.585,"endTime":3065.987,"body":"two things. And to piggyback on what Brian"},{"speaker":"[Aaron Straker]","startTime":3066.007,"endTime":3070.229,"body":"said about the differences"},{"speaker":"[Aaron Straker]","startTime":3066.007,"endTime":3070.229,"body":"in the hormonal shifts and stuff like that"},{"speaker":"[Aaron Straker]","startTime":3070.269,"endTime":3075.071,"body":"with the monthly cycle, it's"},{"speaker":"[Aaron Straker]","startTime":3070.269,"endTime":3075.071,"body":"from every, I haven't seen anything definitive"},{"speaker":"[Aaron Straker]","startTime":3075.192,"endTime":3081.955,"body":"that would be worth the extra"},{"speaker":"[Aaron Straker]","startTime":3075.192,"endTime":3081.955,"body":"added planned variability into the training"},{"speaker":"[Aaron Straker]","startTime":3081.995,"endTime":3085.857,"body":"plan and stuff. If anything,"},{"speaker":"[Aaron Straker]","startTime":3081.995,"endTime":3085.857,"body":"I'd keep some notes in a log book that's like,"},{"speaker":"[Aaron Straker]","startTime":3085.897,"endTime":3090.0,"body":"hey, this is the week before"},{"speaker":"[Aaron Straker]","startTime":3085.897,"endTime":3090.0,"body":"my cycle or whatever it is, like I'm a little"},{"speaker":"[Aaron Straker]","startTime":3090.04,"endTime":3094.942,"body":"bit naturally stronger so that"},{"speaker":"[Aaron Straker]","startTime":3090.04,"endTime":3094.942,"body":"when you come in the week after and maybe you"},{"speaker":"[Aaron Straker]","startTime":3094.962,"endTime":3098.904,"body":"got 13 reps the week before,"},{"speaker":"[Aaron Straker]","startTime":3094.962,"endTime":3098.904,"body":"you can only get 12 to not have a meltdown"},{"speaker":"[Aaron Straker]","startTime":3098.964,"endTime":3103.669,"body":"about it and just know that"},{"speaker":"[Aaron Straker]","startTime":3098.964,"endTime":3103.669,"body":"you might have a... days per month where your"},{"speaker":"[Aaron Straker]","startTime":3103.729,"endTime":3106.293,"body":"performance is a little bit"},{"speaker":"[Aaron Straker]","startTime":3103.729,"endTime":3106.293,"body":"better sort of thing."},{"speaker":"[Bryan]","startTime":3106.88,"endTime":3107.483,"body":"Yeah, no, that's"},{"speaker":"[Aaron Straker]","startTime":3107.414,"endTime":3107.514,"body":"But"},{"speaker":"[Bryan]","startTime":3107.504,"endTime":3107.544,"body":"a"},{"speaker":"[Aaron Straker]","startTime":3107.534,"endTime":3107.775,"body":"again,"},{"speaker":"[Bryan]","startTime":3107.564,"endTime":3108.087,"body":"really good point."},{"speaker":"[Aaron Straker]","startTime":3107.995,"endTime":3111.46,"body":"not worth trying to micromanage"},{"speaker":"[Aaron Straker]","startTime":3107.995,"endTime":3111.46,"body":"in my opinion."},{"speaker":"[Bryan]","startTime":3112.321,"endTime":3112.94,"body":"Yeah, I agree."},{"speaker":"[Aaron Straker]","startTime":3115.606,"endTime":3121.207,"body":"Cool, this one let's kick over"},{"speaker":"[Aaron Straker]","startTime":3115.606,"endTime":3121.207,"body":"to you first. So question is with Atiya's emphasis"},{"speaker":"[Aaron Straker]","startTime":3121.347,"endTime":3126.369,"body":"on grip strength, have you"},{"speaker":"[Aaron Straker]","startTime":3121.347,"endTime":3126.369,"body":"reconsidered trade-offs with using grips on"},{"speaker":"[Aaron Straker]","startTime":3126.549,"endTime":3131.05,"body":"back slash deadlift exercises?"},{"speaker":"[Aaron Straker]","startTime":3126.549,"endTime":3131.05,"body":"I'm still using them, especially on back since"},{"speaker":"[Aaron Straker]","startTime":3131.07,"endTime":3136.072,"body":"I had a lot of room for development,"},{"speaker":"[Aaron Straker]","startTime":3131.07,"endTime":3136.072,"body":"but I am now wondering if it's worth it if"},{"speaker":"[Aaron Straker]","startTime":3136.112,"endTime":3140.393,"body":"grip strength seems to be so"},{"speaker":"[Aaron Straker]","startTime":3136.112,"endTime":3140.393,"body":"important for longevity and health span."},{"speaker":"[Bryan]","startTime":3142.216,"endTime":3146.478,"body":"Yeah, the note you put under here is"},{"speaker":"[Bryan]","startTime":3142.216,"endTime":3146.478,"body":"pretty much what I was going to say as well."},{"speaker":"[Bryan]","startTime":3146.558,"endTime":3152.321,"body":"You noted that it's probably that grip"},{"speaker":"[Bryan]","startTime":3146.558,"endTime":3152.321,"body":"strength is being used as a proxy. And I think"},{"speaker":"[Bryan]","startTime":3152.341,"endTime":3157.404,"body":"that's 100% right. Yeah. So they're"},{"speaker":"[Bryan]","startTime":3152.341,"endTime":3157.404,"body":"not legitimately looking at weightlifters and"},{"speaker":"[Bryan]","startTime":3157.424,"endTime":3161.867,"body":"being like, well, this weightlifter,"},{"speaker":"[Bryan]","startTime":3157.424,"endTime":3161.867,"body":"who already has better grip strength than the"},{"speaker":"[Bryan]","startTime":3161.887,"endTime":3166.009,"body":"population, is going to die earlier"},{"speaker":"[Bryan]","startTime":3161.887,"endTime":3166.009,"body":"because his grip strength is not as good as"},{"speaker":"[Bryan]","startTime":3166.049,"endTime":3171.34,"body":"this other weightlifter that has even"},{"speaker":"[Bryan]","startTime":3166.049,"endTime":3171.34,"body":"better grip strength. So I think it's important"},{"speaker":"[Bryan]","startTime":3171.38,"endTime":3176.224,"body":"to remember that just by being a weightlifter"},{"speaker":"[Bryan]","startTime":3171.38,"endTime":3176.224,"body":"in general and having strong grip strength,"},{"speaker":"[Bryan]","startTime":3176.624,"endTime":3180.587,"body":"you're already in the upper echelon."},{"speaker":"[Bryan]","startTime":3176.624,"endTime":3180.587,"body":"Like one of the things I've had to do when"},{"speaker":"[Bryan]","startTime":3180.627,"endTime":3185.791,"body":"listening to Atiya talk is remember"},{"speaker":"[Bryan]","startTime":3180.627,"endTime":3185.791,"body":"that he's talking to a general population of"},{"speaker":"[Bryan]","startTime":3185.831,"endTime":3190.535,"body":"people, many of which don't even exercise"},{"speaker":"[Bryan]","startTime":3185.831,"endTime":3190.535,"body":"at all. And if they do exercise, they're probably"},{"speaker":"[Bryan]","startTime":3190.595,"endTime":3198.196,"body":"more cardio fiends than they are resistance"},{"speaker":"[Bryan]","startTime":3190.595,"endTime":3198.196,"body":"training focused. And so... It's like, it would"},{"speaker":"[Bryan]","startTime":3198.236,"endTime":3205.803,"body":"be like telling somebody who already"},{"speaker":"[Bryan]","startTime":3198.236,"endTime":3205.803,"body":"has top 5% in the world, VO2 max, and being"},{"speaker":"[Bryan]","startTime":3205.843,"endTime":3210.046,"body":"like, well, you know, there's decreased"},{"speaker":"[Bryan]","startTime":3205.843,"endTime":3210.046,"body":"mortality if you can get into the top 2.5%"},{"speaker":"[Bryan]","startTime":3211.107,"endTime":3216.772,"body":"of VO2 max. And it's like, yeah, that's"},{"speaker":"[Bryan]","startTime":3211.107,"endTime":3216.772,"body":"what the numbers say, but there's so many other"},{"speaker":"[Bryan]","startTime":3216.792,"endTime":3225.419,"body":"factors that go into this like milieu"},{"speaker":"[Bryan]","startTime":3216.792,"endTime":3225.419,"body":"of things that increase longevity. And so I"},{"speaker":"[Bryan]","startTime":3225.499,"endTime":3230.625,"body":"really doubt. that your grip strength"},{"speaker":"[Bryan]","startTime":3225.499,"endTime":3230.625,"body":"going from really good to really, really good"},{"speaker":"[Bryan]","startTime":3231.185,"endTime":3236.266,"body":"is going to have any significant impact"},{"speaker":"[Bryan]","startTime":3231.185,"endTime":3236.266,"body":"on your longevity. And like Aaron said, I think"},{"speaker":"[Bryan]","startTime":3236.306,"endTime":3242.088,"body":"it's being used as a proxy. As a general"},{"speaker":"[Bryan]","startTime":3236.306,"endTime":3242.088,"body":"just assessment of grip strength, the way that"},{"speaker":"[Bryan]","startTime":3242.148,"endTime":3248.97,"body":"ATIA assesses whether you have sufficient"},{"speaker":"[Bryan]","startTime":3242.148,"endTime":3248.97,"body":"grip strength to be in this camp of increased"},{"speaker":"[Bryan]","startTime":3249.01,"endTime":3253.491,"body":"longevity is that you're supposed to"},{"speaker":"[Bryan]","startTime":3249.01,"endTime":3253.491,"body":"be able to pick up half of your body weight"},{"speaker":"[Bryan]","startTime":3254.291,"endTime":3259.61,"body":"in each hand. So that would be like"},{"speaker":"[Bryan]","startTime":3254.291,"endTime":3259.61,"body":"a 95 or a 100 pound dumbbell in each hand for"},{"speaker":"[Bryan]","startTime":3259.65,"endTime":3265.473,"body":"me. And then walk with it for one minute."},{"speaker":"[Bryan]","startTime":3259.65,"endTime":3265.473,"body":"I could do that with no problem. I could do"},{"speaker":"[Bryan]","startTime":3265.513,"endTime":3270.496,"body":"that with my eyes closed going up a"},{"speaker":"[Bryan]","startTime":3265.513,"endTime":3270.496,"body":"hill. And,"},{"speaker":"[Aaron Straker]","startTime":3268.774,"endTime":3269.378,"body":"I don't know about me."},{"speaker":"[Bryan]","startTime":3270.797,"endTime":3271.137,"body":"no."},{"speaker":"[Aaron Straker]","startTime":3273.446,"endTime":3273.526,"body":"I'm"},{"speaker":"[Bryan]","startTime":3273.518,"endTime":3273.638,"body":"So"},{"speaker":"[Aaron Straker]","startTime":3273.567,"endTime":3273.929,"body":"not sure."},{"speaker":"[Bryan]","startTime":3274.979,"endTime":3280.523,"body":"that's his test. And so I feel like"},{"speaker":"[Bryan]","startTime":3274.979,"endTime":3280.523,"body":"as long as you can pick up half your body weight"},{"speaker":"[Bryan]","startTime":3280.563,"endTime":3284.542,"body":"in each hand and walk for a minute."},{"speaker":"[Bryan]","startTime":3280.563,"endTime":3284.542,"body":"I would think that your grip strength is completely"},{"speaker":"[Bryan]","startTime":3284.582,"endTime":3288.655,"body":"fine, and if you can't do that, then"},{"speaker":"[Bryan]","startTime":3284.582,"endTime":3288.655,"body":"yeah, maybe that would be something to consider."},{"speaker":"[Aaron Straker]","startTime":3290.294,"endTime":3293.878,"body":"I feel like we should make"},{"speaker":"[Aaron Straker]","startTime":3290.294,"endTime":3293.878,"body":"like a little bit of an Instagram challenge,"},{"speaker":"[Aaron Straker]","startTime":3294.039,"endTime":3298.805,"body":"right? Because I'm thinking,"},{"speaker":"[Aaron Straker]","startTime":3294.039,"endTime":3298.805,"body":"okay, I'm like 210 more or less, that's 105"},{"speaker":"[Aaron Straker]","startTime":3299.626,"endTime":3304.933,"body":"pound dumbbell in each hand."},{"speaker":"[Aaron Straker]","startTime":3299.626,"endTime":3304.933,"body":"Walking for a minute? I don't think I can do"},{"speaker":"[Aaron Straker]","startTime":3305.013,"endTime":3305.073,"body":"it."},{"speaker":"[Bryan]","startTime":3306.136,"endTime":3311.608,"body":"So do you remember back in the CrossFit"},{"speaker":"[Bryan]","startTime":3306.136,"endTime":3311.608,"body":"days where we would do these 100 pound dumbbell"},{"speaker":"[Bryan]","startTime":3311.628,"endTime":3312.831,"body":"farmers walk challenges?"},{"speaker":"[Aaron Straker]","startTime":3313.738,"endTime":3313.927,"body":"Yeah."},{"speaker":"[Bryan]","startTime":3315.224,"endTime":3320.645,"body":"So we would do them in the alley outside"},{"speaker":"[Bryan]","startTime":3315.224,"endTime":3320.645,"body":"the Cass Street gym, which was 100 meters down"},{"speaker":"[Bryan]","startTime":3320.805,"endTime":3323.326,"body":"and 100 meters back, right? So 200"},{"speaker":"[Bryan]","startTime":3320.805,"endTime":3323.326,"body":"meters."},{"speaker":"[Aaron Straker]","startTime":3324.022,"endTime":3324.294,"body":"Mm-hmm."},{"speaker":"[Bryan]","startTime":3325.347,"endTime":3331.029,"body":"I could make it all the way down with"},{"speaker":"[Bryan]","startTime":3325.347,"endTime":3331.029,"body":"no issue. And I could even make it like halfway"},{"speaker":"[Bryan]","startTime":3331.069,"endTime":3334.69,"body":"back up. And that would be like two"},{"speaker":"[Bryan]","startTime":3331.069,"endTime":3334.69,"body":"and a half to three minutes by the time I would"},{"speaker":"[Bryan]","startTime":3334.73,"endTime":3339.991,"body":"set them down. So just thinking of"},{"speaker":"[Bryan]","startTime":3334.73,"endTime":3339.991,"body":"that as context."},{"speaker":"[Aaron Straker]","startTime":3340.402,"endTime":3343.683,"body":"Yeah, I'm just trying to think,"},{"speaker":"[Aaron Straker]","startTime":3340.402,"endTime":3343.683,"body":"like, no chalk, anything, just like in the"},{"speaker":"[Aaron Straker]","startTime":3343.723,"endTime":3349.166,"body":"gym. I don't think I can do"},{"speaker":"[Aaron Straker]","startTime":3343.723,"endTime":3349.166,"body":"that. I'm gonna try, I'll film it and see if"},{"speaker":"[Aaron Straker]","startTime":3349.206,"endTime":3352.868,"body":"I can do it, but I gotta write"},{"speaker":"[Aaron Straker]","startTime":3349.206,"endTime":3352.868,"body":"it down so that I remember, but I think this"},{"speaker":"[Aaron Straker]","startTime":3352.888,"endTime":3357.27,"body":"would be a really fun thing"},{"speaker":"[Aaron Straker]","startTime":3352.888,"endTime":3357.27,"body":"for the listeners and stuff, but that's one"},{"speaker":"[Aaron Straker]","startTime":3357.29,"endTime":3360.771,"body":"of the things, like, not to"},{"speaker":"[Aaron Straker]","startTime":3357.29,"endTime":3360.771,"body":"get us too sidetracked, but like, I had to"},{"speaker":"[Aaron Straker]","startTime":3360.811,"endTime":3363.693,"body":"stop, like, you know, something"},{"speaker":"[Aaron Straker]","startTime":3360.811,"endTime":3363.693,"body":"that was kind of cool when you were younger"},{"speaker":"[Aaron Straker]","startTime":3363.713,"endTime":3366.63,"body":"was like going rock climbing?"},{"speaker":"[Aaron Straker]","startTime":3363.713,"endTime":3366.63,"body":"I couldn't do it anymore because I couldn't"},{"speaker":"[Aaron Straker]","startTime":3366.65,"endTime":3369.331,"body":"support my body weight with"},{"speaker":"[Aaron Straker]","startTime":3366.65,"endTime":3369.331,"body":"my hands and fingers. And I was just"},{"speaker":"[Bryan]","startTime":3369.204,"endTime":3369.525,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":3369.611,"endTime":3370.171,"body":"sucked at it."},{"speaker":"[Bryan]","startTime":3370.588,"endTime":3370.728,"body":"you're"},{"speaker":"[Aaron Straker]","startTime":3370.711,"endTime":3370.991,"body":"So"},{"speaker":"[Bryan]","startTime":3370.768,"endTime":3371.189,"body":"too big."},{"speaker":"[Aaron Straker]","startTime":3371.211,"endTime":3371.551,"body":"I think,"},{"speaker":"[Bryan]","startTime":3371.631,"endTime":3371.811,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":3373.172,"endTime":3376.393,"body":"yeah. Because I'm one of those"},{"speaker":"[Aaron Straker]","startTime":3373.172,"endTime":3376.393,"body":"people, I don't have like my wrists and fingers,"},{"speaker":"[Aaron Straker]","startTime":3376.413,"endTime":3378.673,"body":"like my fingers are fucking"},{"speaker":"[Aaron Straker]","startTime":3376.413,"endTime":3378.673,"body":"skinny relative"},{"speaker":"[Bryan]","startTime":3378.55,"endTime":3378.613,"body":"Mm."},{"speaker":"[Aaron Straker]","startTime":3378.693,"endTime":3382.934,"body":"to the rest of my body. And"},{"speaker":"[Aaron Straker]","startTime":3378.693,"endTime":3382.934,"body":"I don't have like really big joints or anything"},{"speaker":"[Aaron Straker]","startTime":3382.954,"endTime":3386.315,"body":"like that. So I think I'm one"},{"speaker":"[Aaron Straker]","startTime":3382.954,"endTime":3386.315,"body":"of the people who's maybe like at a slight"},{"speaker":"[Aaron Straker]","startTime":3386.355,"endTime":3391.617,"body":"disadvantage. But I find it"},{"speaker":"[Aaron Straker]","startTime":3386.355,"endTime":3391.617,"body":"interesting the vast difference in our confidence"},{"speaker":"[Aaron Straker]","startTime":3391.997,"endTime":3393.597,"body":"in that, in what you just said."},{"speaker":"[Bryan]","startTime":3394.664,"endTime":3399.067,"body":"I think I may go out and film that"},{"speaker":"[Bryan]","startTime":3394.664,"endTime":3399.067,"body":"today too. I think you've inspired me to make"},{"speaker":"[Bryan]","startTime":3399.087,"endTime":3402.39,"body":"a post about this. I really didn't"},{"speaker":"[Bryan]","startTime":3399.087,"endTime":3402.39,"body":"think you would have any doubts at all. So"},{"speaker":"[Bryan]","startTime":3402.41,"endTime":3403.631,"body":"this is interesting to me."},{"speaker":"[Aaron Straker]","startTime":3404.154,"endTime":3410.045,"body":"Yeah, I could be wrong and"},{"speaker":"[Aaron Straker]","startTime":3404.154,"endTime":3410.045,"body":"impress myself, but I do not have much confidence"},{"speaker":"[Aaron Straker]","startTime":3410.065,"endTime":3410.305,"body":"in that."},{"speaker":"[Bryan]","startTime":3411.032,"endTime":3412.811,"body":"Cool, well let's try it out and find"},{"speaker":"[Bryan]","startTime":3411.032,"endTime":3412.811,"body":"out."},{"speaker":"[Aaron Straker]","startTime":3413.63,"endTime":3417.958,"body":"Yep, this next one I'll kick"},{"speaker":"[Aaron Straker]","startTime":3413.63,"endTime":3417.958,"body":"over to you as well. Do you ever purposefully"},{"speaker":"[Aaron Straker]","startTime":3418.359,"endTime":3423.408,"body":"use pre-fatigue methods in"},{"speaker":"[Aaron Straker]","startTime":3418.359,"endTime":3423.408,"body":"order to need less weight on a big lift later"},{"speaker":"[Aaron Straker]","startTime":3423.468,"endTime":3424.049,"body":"in the workout?"},{"speaker":"[Bryan]","startTime":3425.556,"endTime":3429.798,"body":"Yeah, so there's really two ways that"},{"speaker":"[Bryan]","startTime":3425.556,"endTime":3429.798,"body":"you can think about this question. One would"},{"speaker":"[Bryan]","startTime":3429.818,"endTime":3435.361,"body":"be pre-fatigue as it would be like"},{"speaker":"[Bryan]","startTime":3429.818,"endTime":3435.361,"body":"a pre-exhaust superset. And I don't do this"},{"speaker":"[Bryan]","startTime":3435.422,"endTime":3441.885,"body":"super often, especially not with lower"},{"speaker":"[Bryan]","startTime":3435.422,"endTime":3441.885,"body":"body. So my favorite example of pre-exhaust"},{"speaker":"[Bryan]","startTime":3441.905,"endTime":3448.489,"body":"superset would be going from like a"},{"speaker":"[Bryan]","startTime":3441.905,"endTime":3448.489,"body":"dumbbell lateral raise or cable lateral raise"},{"speaker":"[Bryan]","startTime":3448.529,"endTime":3454.737,"body":"to some sort of overhead press type"},{"speaker":"[Bryan]","startTime":3448.529,"endTime":3454.737,"body":"movement. And I do use that occasionally. I"},{"speaker":"[Bryan]","startTime":3454.777,"endTime":3459.0,"body":"do the same for chest, where I'll sometimes"},{"speaker":"[Bryan]","startTime":3454.777,"endTime":3459.0,"body":"go from like a dumbbell fly or a cable crossover"},{"speaker":"[Bryan]","startTime":3459.04,"endTime":3464.503,"body":"type movement to a pushup. So I do"},{"speaker":"[Bryan]","startTime":3459.04,"endTime":3464.503,"body":"use those occasionally, but I don't necessarily"},{"speaker":"[Bryan]","startTime":3464.643,"endTime":3471.087,"body":"use them, as this person stated, to"},{"speaker":"[Bryan]","startTime":3464.643,"endTime":3471.087,"body":"need less weight on the big lift. The way that"},{"speaker":"[Bryan]","startTime":3471.247,"endTime":3477.711,"body":"I do use pre-fatigue so that I can"},{"speaker":"[Bryan]","startTime":3471.247,"endTime":3477.711,"body":"use less weight on the big lift is not as a"},{"speaker":"[Bryan]","startTime":3477.831,"endTime":3483.627,"body":"superset. but literally just as a exercise"},{"speaker":"[Bryan]","startTime":3477.831,"endTime":3483.627,"body":"sequencing, like how I order the exercises"},{"speaker":"[Bryan]","startTime":3483.667,"endTime":3489.372,"body":"in the workout. And I actually pretty"},{"speaker":"[Bryan]","startTime":3483.667,"endTime":3489.372,"body":"much do this almost on everything. And it's"},{"speaker":"[Bryan]","startTime":3489.432,"endTime":3495.417,"body":"a mere factor of going from short overload"},{"speaker":"[Bryan]","startTime":3489.432,"endTime":3495.417,"body":"movements to lengthened overload movements."},{"speaker":"[Bryan]","startTime":3495.797,"endTime":3502.363,"body":"So I almost always prefer to do my"},{"speaker":"[Bryan]","startTime":3495.797,"endTime":3502.363,"body":"leg curls before I do my RDLs. And I almost"},{"speaker":"[Bryan]","startTime":3502.483,"endTime":3508.384,"body":"always will do leg extensions before"},{"speaker":"[Bryan]","startTime":3502.483,"endTime":3508.384,"body":"I do my hack squat or my pendulum squat. And"},{"speaker":"[Bryan]","startTime":3508.424,"endTime":3512.408,"body":"for those reasons, like you said, like"},{"speaker":"[Bryan]","startTime":3508.424,"endTime":3512.408,"body":"I think it increases mind muscle connection"},{"speaker":"[Bryan]","startTime":3512.988,"endTime":3518.273,"body":"with the area that you're training,"},{"speaker":"[Bryan]","startTime":3512.988,"endTime":3518.273,"body":"but it also means that you can achieve the"},{"speaker":"[Bryan]","startTime":3518.293,"endTime":3523.418,"body":"stimulus that you're looking for with"},{"speaker":"[Bryan]","startTime":3518.293,"endTime":3523.418,"body":"less total load. And in my case, I find that"},{"speaker":"[Bryan]","startTime":3523.458,"endTime":3527.702,"body":"means less compensation too. So especially"},{"speaker":"[Bryan]","startTime":3523.458,"endTime":3527.702,"body":"when you're going to a movement like an RDL"},{"speaker":"[Bryan]","startTime":3528.022,"endTime":3535.309,"body":"where there is a lot of room for compensation,"},{"speaker":"[Bryan]","startTime":3528.022,"endTime":3535.309,"body":"it just keeps me. keeps me honest and allows"},{"speaker":"[Bryan]","startTime":3535.349,"endTime":3539.192,"body":"me to focus more on the glutes and"},{"speaker":"[Bryan]","startTime":3535.349,"endTime":3539.192,"body":"hamstrings in the movement and less on the"},{"speaker":"[Bryan]","startTime":3539.352,"endTime":3545.518,"body":"ego fueling my load selection. So I"},{"speaker":"[Bryan]","startTime":3539.352,"endTime":3545.518,"body":"think for lower body movements, exercise ordering"},{"speaker":"[Bryan]","startTime":3545.558,"endTime":3549.821,"body":"certainly has a place. I think it does"},{"speaker":"[Bryan]","startTime":3545.558,"endTime":3549.821,"body":"for upper body movements too. I mean, on a"},{"speaker":"[Bryan]","startTime":3549.881,"endTime":3555.025,"body":"smaller scale, you'll see me going"},{"speaker":"[Bryan]","startTime":3549.881,"endTime":3555.025,"body":"from like a cross body tricep push down and"},{"speaker":"[Bryan]","startTime":3555.045,"endTime":3559.509,"body":"then the next movement will be an overhead"},{"speaker":"[Bryan]","startTime":3555.045,"endTime":3559.509,"body":"tricep extension. Same thing with biceps. I'll"},{"speaker":"[Bryan]","startTime":3559.529,"endTime":3563.585,"body":"go from like a cable spider curl, which"},{"speaker":"[Bryan]","startTime":3559.529,"endTime":3563.585,"body":"is short overloaded. and then the next movement"},{"speaker":"[Bryan]","startTime":3563.625,"endTime":3566.95,"body":"will be a cable face-to-weight curl."},{"speaker":"[Bryan]","startTime":3563.625,"endTime":3566.95,"body":"And I'm not doing this to use less weight."},{"speaker":"[Bryan]","startTime":3568.212,"endTime":3573.521,"body":"Like the question asks, it's more just"},{"speaker":"[Bryan]","startTime":3568.212,"endTime":3573.521,"body":"about what I believe to be the optimal exercise"},{"speaker":"[Bryan]","startTime":3573.561,"endTime":3574.863,"body":"sequencing for hypertrophy."},{"speaker":"[Aaron Straker]","startTime":3577.78,"endTime":3580.104,"body":"I don't think there's anything"},{"speaker":"[Aaron Straker]","startTime":3577.78,"endTime":3580.104,"body":"I could add onto the back of that. You covered"},{"speaker":"[Aaron Straker]","startTime":3580.124,"endTime":3582.027,"body":"that from every angle that"},{"speaker":"[Aaron Straker]","startTime":3580.124,"endTime":3582.027,"body":"I thought of."},{"speaker":"[Aaron Straker]","startTime":3586.598,"endTime":3591.128,"body":"I guess this next one let's"},{"speaker":"[Aaron Straker]","startTime":3586.598,"endTime":3591.128,"body":"kick to you as well. Can you include intensity"},{"speaker":"[Aaron Straker]","startTime":3591.168,"endTime":3594.876,"body":"techniques in sets made of"},{"speaker":"[Aaron Straker]","startTime":3591.168,"endTime":3594.876,"body":"only partial reps?"},{"speaker":"[Bryan]","startTime":3595.916,"endTime":3599.739,"body":"Yeah, if there's no reason you can't,"},{"speaker":"[Bryan]","startTime":3595.916,"endTime":3599.739,"body":"especially if you're using them the way that"},{"speaker":"[Bryan]","startTime":3599.799,"endTime":3604.943,"body":"Milo Wolf does it, where you're establishing"},{"speaker":"[Bryan]","startTime":3599.799,"endTime":3604.943,"body":"a predetermined stop point. So say you're doing"},{"speaker":"[Bryan]","startTime":3605.003,"endTime":3610.788,"body":"60% of range of motion, then you could"},{"speaker":"[Bryan]","startTime":3605.003,"endTime":3610.788,"body":"just do a set to whatever RIR you wanna do."},{"speaker":"[Bryan]","startTime":3611.088,"endTime":3614.692,"body":"You could take your 15 second rest."},{"speaker":"[Bryan]","startTime":3611.088,"endTime":3614.692,"body":"You could do rest, pause, sets, myoreps, whatever"},{"speaker":"[Bryan]","startTime":3614.712,"endTime":3619.275,"body":"you wanna call it, same idea. You can"},{"speaker":"[Bryan]","startTime":3614.712,"endTime":3619.275,"body":"also do partials after failure the way that"},{"speaker":"[Bryan]","startTime":3619.416,"endTime":3623.479,"body":"I do them. So you could essentially"},{"speaker":"[Bryan]","startTime":3619.416,"endTime":3623.479,"body":"go to failure and then your intensity technique"},{"speaker":"[Bryan]","startTime":3623.499,"endTime":3629.287,"body":"would be. letting range of motion drop"},{"speaker":"[Bryan]","startTime":3623.499,"endTime":3629.287,"body":"off and going into partial reps. The reverse"},{"speaker":"[Bryan]","startTime":3629.307,"endTime":3633.35,"body":"drop set itself is an example of an"},{"speaker":"[Bryan]","startTime":3629.307,"endTime":3633.35,"body":"intensity technique. So that would be, you"},{"speaker":"[Bryan]","startTime":3633.37,"endTime":3638.393,"body":"know, you go close to failure on like"},{"speaker":"[Bryan]","startTime":3633.37,"endTime":3638.393,"body":"a row or something like that. And then without"},{"speaker":"[Bryan]","startTime":3638.473,"endTime":3644.437,"body":"resting, you increase the weight 20%"},{"speaker":"[Bryan]","startTime":3638.473,"endTime":3644.437,"body":"and you do a bunch of partial reps. So there's"},{"speaker":"[Bryan]","startTime":3644.457,"endTime":3648.64,"body":"definitely a number of different ways"},{"speaker":"[Bryan]","startTime":3644.457,"endTime":3648.64,"body":"you can implement intensity techniques with"},{"speaker":"[Bryan]","startTime":3648.68,"endTime":3653.763,"body":"partials. And I think there's probably"},{"speaker":"[Bryan]","startTime":3648.68,"endTime":3653.763,"body":"utility in that in some cases as well."},{"speaker":"[Aaron Straker]","startTime":3655.678,"endTime":3658.793,"body":"Yeah, yeah, I think you answered"},{"speaker":"[Aaron Straker]","startTime":3655.678,"endTime":3658.793,"body":"that one really, really well. There's nothing"},{"speaker":"[Aaron Straker]","startTime":3658.833,"endTime":3660.541,"body":"else I can add onto the back"},{"speaker":"[Aaron Straker]","startTime":3658.833,"endTime":3660.541,"body":"of that one."},{"speaker":"[Bryan]","startTime":3661.156,"endTime":3667.319,"body":"Cool. Two questions about heart rate"},{"speaker":"[Bryan]","startTime":3661.156,"endTime":3667.319,"body":"zones that I guess I can tackle here real quick."},{"speaker":"[Bryan]","startTime":3668.259,"endTime":3675.743,"body":"Can I trust the heart rate zones on"},{"speaker":"[Bryan]","startTime":3668.259,"endTime":3675.743,"body":"my Apple Watch? Maybe. This is not asking how"},{"speaker":"[Bryan]","startTime":3675.984,"endTime":3680.506,"body":"accurate the Apple Watch is in detecting"},{"speaker":"[Bryan]","startTime":3675.984,"endTime":3680.506,"body":"your heart rate or anything like that. This"},{"speaker":"[Bryan]","startTime":3680.526,"endTime":3686.089,"body":"question is asking the predetermined"},{"speaker":"[Bryan]","startTime":3680.526,"endTime":3686.089,"body":"zones in the Apple Watch. So when I first got"},{"speaker":"[Bryan]","startTime":3686.109,"endTime":3691.312,"body":"my Apple Watch and got into this cardio"},{"speaker":"[Bryan]","startTime":3686.109,"endTime":3691.312,"body":"stuff, the zones were actually like, perfectly"},{"speaker":"[Bryan]","startTime":3691.372,"endTime":3697.657,"body":"set for what I needed at that time."},{"speaker":"[Bryan]","startTime":3691.372,"endTime":3697.657,"body":"It had my zone two as 126 to 138 beats a minute,"},{"speaker":"[Bryan]","startTime":3697.677,"endTime":3703.983,"body":"which I think is pretty spot on for"},{"speaker":"[Bryan]","startTime":3697.677,"endTime":3703.983,"body":"beginning. But over the course of the last"},{"speaker":"[Bryan]","startTime":3704.883,"endTime":3710.128,"body":"eight, nine months of doing all this"},{"speaker":"[Bryan]","startTime":3704.883,"endTime":3710.128,"body":"cardio, my ability to hold zone two, my heart"},{"speaker":"[Bryan]","startTime":3710.148,"endTime":3716.613,"body":"rate has gotten higher. So initially"},{"speaker":"[Bryan]","startTime":3710.148,"endTime":3716.613,"body":"it was in the 65 to 70% of max heart rate range,"},{"speaker":"[Bryan]","startTime":3717.114,"endTime":3721.752,"body":"which was directly in the middle of"},{"speaker":"[Bryan]","startTime":3717.114,"endTime":3721.752,"body":"that. heart rate zone on the Apple Watch. And"},{"speaker":"[Bryan]","startTime":3721.772,"endTime":3726.593,"body":"then as I got fitter, I've just had"},{"speaker":"[Bryan]","startTime":3721.772,"endTime":3726.593,"body":"to adjust the zones manually. And I didn't"},{"speaker":"[Bryan]","startTime":3726.633,"endTime":3731.955,"body":"even adjust them that much. It was"},{"speaker":"[Bryan]","startTime":3726.633,"endTime":3731.955,"body":"126 to 138, and I adjusted it to 132 to 144."},{"speaker":"[Bryan]","startTime":3733.876,"endTime":3739.017,"body":"So I think I took it up six beats on"},{"speaker":"[Bryan]","startTime":3733.876,"endTime":3739.017,"body":"either side. So you can definitely go in and"},{"speaker":"[Bryan]","startTime":3739.037,"endTime":3743.118,"body":"you can manually adjust them if you"},{"speaker":"[Bryan]","startTime":3739.037,"endTime":3743.118,"body":"find that they're not accurate. But at least"},{"speaker":"[Bryan]","startTime":3743.158,"endTime":3748.18,"body":"from my experience, they seem to be"},{"speaker":"[Bryan]","startTime":3743.158,"endTime":3748.18,"body":"pretty accurate from the get-go because they're"},{"speaker":"[Bryan]","startTime":3748.22,"endTime":3753.802,"body":"basing it on your max heart rate that"},{"speaker":"[Bryan]","startTime":3748.22,"endTime":3753.802,"body":"it's detected. So as long as your Apple Watch"},{"speaker":"[Bryan]","startTime":3753.822,"endTime":3758.483,"body":"has detected your max heart rate somewhat"},{"speaker":"[Bryan]","startTime":3753.822,"endTime":3758.483,"body":"accurately to what your max heart rate actually"},{"speaker":"[Bryan]","startTime":3758.683,"endTime":3763.805,"body":"is, then I think you can trust the"},{"speaker":"[Bryan]","startTime":3758.683,"endTime":3763.805,"body":"zones. If your max heart rate has been pinged"},{"speaker":"[Bryan]","startTime":3763.905,"endTime":3769.307,"body":"at some error number, whether it's"},{"speaker":"[Bryan]","startTime":3763.905,"endTime":3769.307,"body":"too low or too high, then I think your zones"},{"speaker":"[Bryan]","startTime":3769.327,"endTime":3770.487,"body":"will probably be off at that point."},{"speaker":"[Aaron Straker]","startTime":3773.982,"endTime":3774.182,"body":"Well"},{"speaker":"[Bryan]","startTime":3774.121,"endTime":3774.385,"body":"Anything"},{"speaker":"[Aaron Straker]","startTime":3774.222,"endTime":3774.442,"body":"said."},{"speaker":"[Bryan]","startTime":3774.406,"endTime":3774.609,"body":"to add?"},{"speaker":"[Aaron Straker]","startTime":3775.983,"endTime":3779.226,"body":"No, I mean, I will just add"},{"speaker":"[Aaron Straker]","startTime":3775.983,"endTime":3779.226,"body":"that I thought I was smarter. I have a Garmin,"},{"speaker":"[Aaron Straker]","startTime":3779.286,"endTime":3782.468,"body":"but I thought I was smarter"},{"speaker":"[Aaron Straker]","startTime":3779.286,"endTime":3782.468,"body":"than the Garmin and put my own zones in there"},{"speaker":"[Aaron Straker]","startTime":3782.528,"endTime":3787.011,"body":"and then promptly fell apart"},{"speaker":"[Aaron Straker]","startTime":3782.528,"endTime":3787.011,"body":"this past week doing my cardio and it said"},{"speaker":"[Aaron Straker]","startTime":3787.152,"endTime":3791.955,"body":"I was in the zone one when"},{"speaker":"[Aaron Straker]","startTime":3787.152,"endTime":3791.955,"body":"I was in the sixth interval on my bike sprints."},{"speaker":"[Bryan]","startTime":3792.964,"endTime":3793.186,"body":"Yeah, you"},{"speaker":"[Aaron Straker]","startTime":3793.196,"endTime":3793.396,"body":"So"},{"speaker":"[Bryan]","startTime":3793.206,"endTime":3794.454,"body":"might need to adjust those again."},{"speaker":"[Aaron Straker]","startTime":3794.577,"endTime":3798.2,"body":"I immediately got home and"},{"speaker":"[Aaron Straker]","startTime":3794.577,"endTime":3798.2,"body":"just reset it back to what it was originally"},{"speaker":"[Aaron Straker]","startTime":3798.88,"endTime":3799.681,"body":"telling me they were."},{"speaker":"[Bryan]","startTime":3800.28,"endTime":3805.364,"body":"Yeah, yeah. All right, next final question"},{"speaker":"[Bryan]","startTime":3800.28,"endTime":3805.364,"body":"before we do the final, so second to final."},{"speaker":"[Bryan]","startTime":3806.625,"endTime":3810.448,"body":"I struggle to get into zone two on"},{"speaker":"[Bryan]","startTime":3806.625,"endTime":3810.448,"body":"a bike. How do I get there without impacting"},{"speaker":"[Bryan]","startTime":3810.468,"endTime":3816.053,"body":"my leg workouts? Yeah, so I would encourage"},{"speaker":"[Bryan]","startTime":3810.468,"endTime":3816.053,"body":"you to go back and actually listen to the episode"},{"speaker":"[Bryan]","startTime":3816.073,"endTime":3823.419,"body":"we did on zone two and zone five cardio."},{"speaker":"[Bryan]","startTime":3816.073,"endTime":3823.419,"body":"I wanna say it was episode 103, 104, something"},{"speaker":"[Bryan]","startTime":3823.459,"endTime":3827.843,"body":"like that. I could be wrong. But in"},{"speaker":"[Bryan]","startTime":3823.459,"endTime":3827.843,"body":"that episode, I discussed a lot about how the"},{"speaker":"[Bryan]","startTime":3827.923,"endTime":3833.181,"body":"bike. was really a struggle for me"},{"speaker":"[Bryan]","startTime":3827.923,"endTime":3833.181,"body":"to get into zone two when I first started."},{"speaker":"[Bryan]","startTime":3833.201,"endTime":3838.202,"body":"And it was simply because I couldn't"},{"speaker":"[Bryan]","startTime":3833.201,"endTime":3838.202,"body":"clear the lactic acid fast enough out of my"},{"speaker":"[Bryan]","startTime":3838.262,"endTime":3843.704,"body":"legs. And so my legs would begin burning"},{"speaker":"[Bryan]","startTime":3838.262,"endTime":3843.704,"body":"well before my heart actually got to the zone"},{"speaker":"[Bryan]","startTime":3843.724,"endTime":3850.826,"body":"that I wanted to be in. Since then,"},{"speaker":"[Bryan]","startTime":3843.724,"endTime":3850.826,"body":"I've realized that I just, I've gotten a lot"},{"speaker":"[Bryan]","startTime":3850.886,"endTime":3853.806,"body":"better essentially at flushing the"},{"speaker":"[Bryan]","startTime":3850.886,"endTime":3853.806,"body":"lactic acid. And I think that that's just a"},{"speaker":"[Bryan]","startTime":3853.846,"endTime":3861.097,"body":"factor of time and commitment to the"},{"speaker":"[Bryan]","startTime":3853.846,"endTime":3861.097,"body":"endeavor. So now I can get into zone two fine"},{"speaker":"[Bryan]","startTime":3861.337,"endTime":3868.061,"body":"on the peloton without my legs feeling"},{"speaker":"[Bryan]","startTime":3861.337,"endTime":3868.061,"body":"like they're gonna die However in that meantime"},{"speaker":"[Bryan]","startTime":3868.101,"endTime":3872.843,"body":"because I do relate to this question"},{"speaker":"[Bryan]","startTime":3868.101,"endTime":3872.843,"body":"and I had a lot of experience in a similar"},{"speaker":"[Bryan]","startTime":3872.883,"endTime":3878.746,"body":"situation I Had to spend a decent amount"},{"speaker":"[Bryan]","startTime":3872.883,"endTime":3878.746,"body":"of time alternating between standing and sitting"},{"speaker":"[Bryan]","startTime":3879.467,"endTime":3884.77,"body":"and I still do that but just not to"},{"speaker":"[Bryan]","startTime":3879.467,"endTime":3884.77,"body":"the same extent So when I would sit my legs"},{"speaker":"[Bryan]","startTime":3884.79,"endTime":3888.92,"body":"would blow up in the quads because"},{"speaker":"[Bryan]","startTime":3884.79,"endTime":3888.92,"body":"they're the primary mover And then when I would"},{"speaker":"[Bryan]","startTime":3888.98,"endTime":3893.142,"body":"stand, I would be able to push backwards"},{"speaker":"[Bryan]","startTime":3888.98,"endTime":3893.142,"body":"more. And so I'd be able to put more of that"},{"speaker":"[Bryan]","startTime":3893.202,"endTime":3897.325,"body":"into my glutes and hamstrings. And"},{"speaker":"[Bryan]","startTime":3893.202,"endTime":3897.325,"body":"so until you get to the point where you can"},{"speaker":"[Bryan]","startTime":3897.365,"endTime":3902.248,"body":"just sit and your legs can properly"},{"speaker":"[Bryan]","startTime":3897.365,"endTime":3902.248,"body":"flush all that lactic acid out, I think that"},{"speaker":"[Bryan]","startTime":3902.388,"endTime":3906.571,"body":"alternating between standing and sitting"},{"speaker":"[Bryan]","startTime":3902.388,"endTime":3906.571,"body":"might be the key there so that not one area"},{"speaker":"[Bryan]","startTime":3906.611,"endTime":3911.473,"body":"gets extremely fatigued over the other."},{"speaker":"[Bryan]","startTime":3906.611,"endTime":3911.473,"body":"But again, if you go back and listen to that"},{"speaker":"[Bryan]","startTime":3911.534,"endTime":3916.708,"body":"episode that we did, I specifically"},{"speaker":"[Bryan]","startTime":3911.534,"endTime":3916.708,"body":"stated that. doing an exercise bike without"},{"speaker":"[Bryan]","startTime":3916.948,"endTime":3920.649,"body":"arms that move. So like not like an"},{"speaker":"[Bryan]","startTime":3916.948,"endTime":3920.649,"body":"assault bike or a rogue echo bike, but say"},{"speaker":"[Bryan]","startTime":3920.669,"endTime":3925.49,"body":"you're using like a Peloton or something"},{"speaker":"[Bryan]","startTime":3920.669,"endTime":3925.49,"body":"like that or a road bike. It's just difficult"},{"speaker":"[Bryan]","startTime":3925.61,"endTime":3928.811,"body":"if you're not used to clearing lactic"},{"speaker":"[Bryan]","startTime":3925.61,"endTime":3928.811,"body":"acid out of your legs like that and it just"},{"speaker":"[Bryan]","startTime":3928.851,"endTime":3934.713,"body":"takes time. The bikes with arms allow"},{"speaker":"[Bryan]","startTime":3928.851,"endTime":3934.713,"body":"you to use your upper body equally. And so"},{"speaker":"[Bryan]","startTime":3934.753,"endTime":3938.234,"body":"it takes a lot of that stress off your"},{"speaker":"[Bryan]","startTime":3934.753,"endTime":3938.234,"body":"legs. Or if you feel your legs are, you know,"},{"speaker":"[Bryan]","startTime":3938.254,"endTime":3941.235,"body":"starting to burn too much, you just"},{"speaker":"[Bryan]","startTime":3938.254,"endTime":3941.235,"body":"switch to more upper body and then you can"},{"speaker":"[Bryan]","startTime":3941.275,"endTime":3944.555,"body":"switch back to more legs. So it gives"},{"speaker":"[Bryan]","startTime":3941.275,"endTime":3944.555,"body":"you kind of some more of that freedom that"},{"speaker":"[Bryan]","startTime":3944.595,"endTime":3950.098,"body":"way. Um, but yeah, I mean, I think"},{"speaker":"[Bryan]","startTime":3944.595,"endTime":3950.098,"body":"ultimately what's happening is you just are,"},{"speaker":"[Bryan]","startTime":3950.258,"endTime":3954.7,"body":"uh, you just have poor ability to clear"},{"speaker":"[Bryan]","startTime":3950.258,"endTime":3954.7,"body":"lactate from your legs. And that's part of"},{"speaker":"[Bryan]","startTime":3954.76,"endTime":3961.544,"body":"being poor at cardio. Um, and so improvements"},{"speaker":"[Bryan]","startTime":3954.76,"endTime":3961.544,"body":"in cardiovascular performance in include, uh,"},{"speaker":"[Bryan]","startTime":3962.805,"endTime":3966.907,"body":"the ability to clear lactate better."},{"speaker":"[Bryan]","startTime":3962.805,"endTime":3966.907,"body":"And so that's not just the lactate that's,"},{"speaker":"[Bryan]","startTime":3967.147,"endTime":3970.889,"body":"you know, going through your cardiovascular"},{"speaker":"[Bryan]","startTime":3967.147,"endTime":3970.889,"body":"system, that's making you breathe hard, but"},{"speaker":"[Bryan]","startTime":3970.909,"endTime":3974.831,"body":"it's literally the lactate in the muscle"},{"speaker":"[Bryan]","startTime":3970.909,"endTime":3974.831,"body":"as well. And so it's all interrelated."},{"speaker":"[Aaron Straker]","startTime":3977.334,"endTime":3983.096,"body":"I think what Brian subtly jabbed"},{"speaker":"[Aaron Straker]","startTime":3977.334,"endTime":3983.096,"body":"you with a you are not good at cardio, which"},{"speaker":"[Aaron Straker]","startTime":3983.136,"endTime":3986.517,"body":"is why you can't get there"},{"speaker":"[Aaron Straker]","startTime":3983.136,"endTime":3986.517,"body":"without your legs burning, which"},{"speaker":"[Bryan]","startTime":3986.392,"endTime":3987.315,"body":"That's literally"},{"speaker":"[Aaron Straker]","startTime":3987.038,"endTime":3987.578,"body":"was also,"},{"speaker":"[Bryan]","startTime":3987.476,"endTime":3989.866,"body":"exactly, exactly. Thank you for the"},{"speaker":"[Bryan]","startTime":3987.476,"endTime":3989.866,"body":"synopsis, yes."},{"speaker":"[Aaron Straker]","startTime":3990.719,"endTime":3995.261,"body":"which was also a subtle jab"},{"speaker":"[Aaron Straker]","startTime":3990.719,"endTime":3995.261,"body":"at me too, because I find myself in the same"},{"speaker":"[Aaron Straker]","startTime":3995.301,"endTime":3995.561,"body":"boat."},{"speaker":"[Bryan]","startTime":3996.086,"endTime":4003.213,"body":"Well, it was a subtle jab at myself"},{"speaker":"[Bryan]","startTime":3996.086,"endTime":4003.213,"body":"until the last couple of months. So final question"},{"speaker":"[Bryan]","startTime":4003.253,"endTime":4007.857,"body":"here for Aaron. Actually the person"},{"speaker":"[Bryan]","startTime":4003.253,"endTime":4007.857,"body":"wrote for Aaron, so thank you for sending this"},{"speaker":"[Bryan]","startTime":4007.877,"endTime":4013.102,"body":"to me for Aaron. Can you go through"},{"speaker":"[Bryan]","startTime":4007.877,"endTime":4013.102,"body":"each of the coaches you've hired and share"},{"speaker":"[Bryan]","startTime":4013.142,"endTime":4018.207,"body":"a few key takeaways of what you've"},{"speaker":"[Bryan]","startTime":4013.142,"endTime":4018.207,"body":"learned from both a coaching and a business"},{"speaker":"[Bryan]","startTime":4018.327,"endTime":4018.927,"body":"perspective?"},{"speaker":"[Aaron Straker]","startTime":4020.49,"endTime":4024.871,"body":"This is such a good question"},{"speaker":"[Aaron Straker]","startTime":4020.49,"endTime":4024.871,"body":"and I'm not gonna lie, I sat here preparing"},{"speaker":"[Aaron Straker]","startTime":4024.891,"endTime":4028.013,"body":"for this episode and I probably"},{"speaker":"[Aaron Straker]","startTime":4024.891,"endTime":4028.013,"body":"spent like 20 minutes sitting here thinking"},{"speaker":"[Aaron Straker]","startTime":4028.033,"endTime":4034.736,"body":"about this question. So, kind"},{"speaker":"[Aaron Straker]","startTime":4028.033,"endTime":4034.736,"body":"of off the top, I've had three coaches, primarily"},{"speaker":"[Aaron Straker]","startTime":4034.776,"endTime":4038.217,"body":"that I've worked with, the"},{"speaker":"[Aaron Straker]","startTime":4034.776,"endTime":4038.217,"body":"first being Jason Theobald, the second Alex"},{"speaker":"[Aaron Straker]","startTime":4038.257,"endTime":4044.2,"body":"Bush, and the third in my current"},{"speaker":"[Aaron Straker]","startTime":4038.257,"endTime":4044.2,"body":"coach is Jackson Piaz. And I guess I'll just"},{"speaker":"[Aaron Straker]","startTime":4044.22,"endTime":4050.296,"body":"start at the top. So, I f-"},{"speaker":"[Aaron Straker]","startTime":4044.22,"endTime":4050.296,"body":"To kind of peel it back a little bit, I feel"},{"speaker":"[Aaron Straker]","startTime":4050.416,"endTime":4054.22,"body":"incredibly, incredibly fortunate"},{"speaker":"[Aaron Straker]","startTime":4050.416,"endTime":4054.22,"body":"that Jason Theobald was the first person I"},{"speaker":"[Aaron Straker]","startTime":4054.24,"endTime":4061.408,"body":"kind of reached out to. This"},{"speaker":"[Aaron Straker]","startTime":4054.24,"endTime":4061.408,"body":"is in very early 2018, right as I was getting"},{"speaker":"[Aaron Straker]","startTime":4061.428,"endTime":4065.893,"body":"like very serious about the"},{"speaker":"[Aaron Straker]","startTime":4061.428,"endTime":4065.893,"body":"space. And the reason I feel very, you know..."},{"speaker":"[Aaron Straker]","startTime":4067.402,"endTime":4070.683,"body":"Fortunate there is when you're"},{"speaker":"[Aaron Straker]","startTime":4067.402,"endTime":4070.683,"body":"new in something, like kind of what Brian and"},{"speaker":"[Aaron Straker]","startTime":4070.743,"endTime":4073.945,"body":"I briefly talked about on last"},{"speaker":"[Aaron Straker]","startTime":4070.743,"endTime":4073.945,"body":"week's episode, you're very impressionable,"},{"speaker":"[Aaron Straker]","startTime":4074.285,"endTime":4080.988,"body":"right? And I feel like Jason"},{"speaker":"[Aaron Straker]","startTime":4074.285,"endTime":4080.988,"body":"was wonderful for me to be impressed upon by."},{"speaker":"[Aaron Straker]","startTime":4081.448,"endTime":4086.53,"body":"And the real reason is I learned"},{"speaker":"[Aaron Straker]","startTime":4081.448,"endTime":4086.53,"body":"from him to really place an emphasis on health."},{"speaker":"[Aaron Straker]","startTime":4087.951,"endTime":4091.473,"body":"Fitness does not automatically"},{"speaker":"[Aaron Straker]","startTime":4087.951,"endTime":4091.473,"body":"equal health. And that's something that we"},{"speaker":"[Aaron Straker]","startTime":4091.513,"endTime":4096.014999999999,"body":"find so much in this space,"},{"speaker":"[Aaron Straker]","startTime":4091.513,"endTime":4096.014999999999,"body":"especially with like your younger coaches and"},{"speaker":"[Aaron Straker]","startTime":4096.055,"endTime":4101.557,"body":"stuff. thing I'm training like"},{"speaker":"[Aaron Straker]","startTime":4096.055,"endTime":4101.557,"body":"you know that's healthy they are correlative"},{"speaker":"[Aaron Straker]","startTime":4101.617,"endTime":4106.0779999999995,"body":"but not necessarily it's it's"},{"speaker":"[Aaron Straker]","startTime":4101.617,"endTime":4106.0779999999995,"body":"not they're not like a mutual mutually exclusive"},{"speaker":"[Aaron Straker]","startTime":4106.157999999999,"endTime":4108.579,"body":"I might have used that in the"},{"speaker":"[Aaron Straker]","startTime":4106.157999999999,"endTime":4108.579,"body":"wrong context but I get I hope you get what"},{"speaker":"[Aaron Straker]","startTime":4108.599,"endTime":4112.16,"body":"I'm saying just because you"},{"speaker":"[Aaron Straker]","startTime":4108.599,"endTime":4112.16,"body":"like lift weights and you're not overweight"},{"speaker":"[Aaron Straker]","startTime":4112.2,"endTime":4116.341,"body":"does it necessarily mean that"},{"speaker":"[Aaron Straker]","startTime":4112.2,"endTime":4116.341,"body":"like things are moving in a healthy manner"},{"speaker":"[Aaron Straker]","startTime":4116.561,"endTime":4122.469,"body":"um And he really, really like"},{"speaker":"[Aaron Straker]","startTime":4116.561,"endTime":4122.469,"body":"sparked my desire to learn about the human"},{"speaker":"[Aaron Straker]","startTime":4122.509,"endTime":4126.693,"body":"body at a deeper level, like"},{"speaker":"[Aaron Straker]","startTime":4122.509,"endTime":4126.693,"body":"the endocrine system, understanding digestion"},{"speaker":"[Aaron Straker]","startTime":4126.753,"endTime":4130.476,"body":"at a much deeper level and"},{"speaker":"[Aaron Straker]","startTime":4126.753,"endTime":4130.476,"body":"those sorts of things. And I've said this before,"},{"speaker":"[Aaron Straker]","startTime":4130.496,"endTime":4137.042,"body":"but I feel like that in him"},{"speaker":"[Aaron Straker]","startTime":4130.496,"endTime":4137.042,"body":"specifically has really helped kind of skyrocket"},{"speaker":"[Aaron Straker]","startTime":4137.462,"endTime":4142.698,"body":"the trajectory of my coaching"},{"speaker":"[Aaron Straker]","startTime":4137.462,"endTime":4142.698,"body":"career from the beginning. I would say from"},{"speaker":"[Aaron Straker]","startTime":4142.758,"endTime":4147.642,"body":"a business perspective, like"},{"speaker":"[Aaron Straker]","startTime":4142.758,"endTime":4147.642,"body":"I didn't learn like too too much from Jason"},{"speaker":"[Aaron Straker]","startTime":4147.662,"endTime":4152.945,"body":"because it was very X's and"},{"speaker":"[Aaron Straker]","startTime":4147.662,"endTime":4152.945,"body":"O's of nutrition. But he, I mean he's open,"},{"speaker":"[Aaron Straker]","startTime":4152.985,"endTime":4156.047,"body":"he talks about just like when"},{"speaker":"[Aaron Straker]","startTime":4152.985,"endTime":4156.047,"body":"you do a really really good job, like results"},{"speaker":"[Aaron Straker]","startTime":4156.188,"endTime":4159.69,"body":"speak for themselves, right?"},{"speaker":"[Aaron Straker]","startTime":4156.188,"endTime":4159.69,"body":"When you take care of your clients, they refer"},{"speaker":"[Aaron Straker]","startTime":4159.77,"endTime":4164.593,"body":"you other clients and that's"},{"speaker":"[Aaron Straker]","startTime":4159.77,"endTime":4164.593,"body":"a very sustainable way to build a business."},{"speaker":"[Aaron Straker]","startTime":4164.613,"endTime":4169.297,"body":"So that's something that I've"},{"speaker":"[Aaron Straker]","startTime":4164.613,"endTime":4169.297,"body":"kind of used as a cornerstone for myself there"},{"speaker":"[Aaron Straker]","startTime":4169.457,"endTime":4176.813,"body":"personally. Moving forward"},{"speaker":"[Aaron Straker]","startTime":4169.457,"endTime":4176.813,"body":"into Alex, Alex was, it was a bit of a different"},{"speaker":"[Aaron Straker]","startTime":4176.833,"endTime":4182.317,"body":"approach as it was more very"},{"speaker":"[Aaron Straker]","startTime":4176.833,"endTime":4182.317,"body":"much like physique focused. And I think something"},{"speaker":"[Aaron Straker]","startTime":4182.337,"endTime":4187.421,"body":"that where maybe I'm not the"},{"speaker":"[Aaron Straker]","startTime":4182.337,"endTime":4187.421,"body":"best person for this question to ask is when"},{"speaker":"[Aaron Straker]","startTime":4187.621,"endTime":4192.317,"body":"I'm. When I'm reaching out"},{"speaker":"[Aaron Straker]","startTime":4187.621,"endTime":4192.317,"body":"to a coach, there's already a minimum threshold"},{"speaker":"[Aaron Straker]","startTime":4192.337,"endTime":4196.761,"body":"of what they know or assume"},{"speaker":"[Aaron Straker]","startTime":4192.337,"endTime":4196.761,"body":"that I am coming in with. So Alex isn't gonna"},{"speaker":"[Aaron Straker]","startTime":4196.781,"endTime":4201.084,"body":"be teaching me about, here's"},{"speaker":"[Aaron Straker]","startTime":4196.781,"endTime":4201.084,"body":"how you count macros and these sorts of things."},{"speaker":"[Aaron Straker]","startTime":4201.124,"endTime":4204.387,"body":"It was like a very, we got"},{"speaker":"[Aaron Straker]","startTime":4201.124,"endTime":4204.387,"body":"to business and I said, hey, I wanna learn"},{"speaker":"[Aaron Straker]","startTime":4204.427,"endTime":4212.166,"body":"more about the phasing of how"},{"speaker":"[Aaron Straker]","startTime":4204.427,"endTime":4212.166,"body":"he cycles the different stimuli of. training"},{"speaker":"[Aaron Straker]","startTime":4212.266,"endTime":4216.41,"body":"and that was the biggest thing"},{"speaker":"[Aaron Straker]","startTime":4212.266,"endTime":4216.41,"body":"that we really focused on. A lot of movement"},{"speaker":"[Aaron Straker]","startTime":4216.47,"endTime":4222.235,"body":"execution and pretty much just"},{"speaker":"[Aaron Straker]","startTime":4216.47,"endTime":4222.235,"body":"physique stuff. We very rarely talked about"},{"speaker":"[Aaron Straker]","startTime":4222.295,"endTime":4229.984,"body":"food there. And the one thing"},{"speaker":"[Aaron Straker]","startTime":4222.295,"endTime":4229.984,"body":"that I will say that I took from Alex and how"},{"speaker":"[Aaron Straker]","startTime":4230.044,"endTime":4236.527,"body":"they structure their company"},{"speaker":"[Aaron Straker]","startTime":4230.044,"endTime":4236.527,"body":"is they run their business and I'm obviously"},{"speaker":"[Aaron Straker]","startTime":4236.627,"endTime":4242.75,"body":"speaking from my outside perspective,"},{"speaker":"[Aaron Straker]","startTime":4236.627,"endTime":4242.75,"body":"it's much more akin to like how other industries"},{"speaker":"[Aaron Straker]","startTime":4242.83,"endTime":4247.432,"body":"work. So in the contract when"},{"speaker":"[Aaron Straker]","startTime":4242.83,"endTime":4247.432,"body":"there's like, hey, there's going to be, I think"},{"speaker":"[Aaron Straker]","startTime":4247.472,"endTime":4250.613,"body":"it was two weeks out of the"},{"speaker":"[Aaron Straker]","startTime":4247.472,"endTime":4250.613,"body":"year, but please forgive me if I'm botching"},{"speaker":"[Aaron Straker]","startTime":4250.633,"endTime":4253.535,"body":"this, but like, hey, there's"},{"speaker":"[Aaron Straker]","startTime":4250.633,"endTime":4253.535,"body":"going to be two weeks out of the year that"},{"speaker":"[Aaron Straker]","startTime":4253.575,"endTime":4257.357,"body":"we take a vacation. not gonna"},{"speaker":"[Aaron Straker]","startTime":4253.575,"endTime":4257.357,"body":"have check-ins right and then one of those"},{"speaker":"[Aaron Straker]","startTime":4257.397,"endTime":4261.9,"body":"weeks came up when during you"},{"speaker":"[Aaron Straker]","startTime":4257.397,"endTime":4261.9,"body":"know my time with with with him and it was"},{"speaker":"[Aaron Straker]","startTime":4261.92,"endTime":4265.002,"body":"just like okay we're not doing"},{"speaker":"[Aaron Straker]","startTime":4261.92,"endTime":4265.002,"body":"check-ins this week like Alex is on vacation"},{"speaker":"[Aaron Straker]","startTime":4265.042,"endTime":4268.704,"body":"like seeing family and that"},{"speaker":"[Aaron Straker]","startTime":4265.042,"endTime":4268.704,"body":"one was a bit of like an eye-opener because"},{"speaker":"[Aaron Straker]","startTime":4269.024,"endTime":4278.672,"body":"for me that's like something"},{"speaker":"[Aaron Straker]","startTime":4269.024,"endTime":4278.672,"body":"in five years I've only missed the majority"},{"speaker":"[Aaron Straker]","startTime":4278.753,"endTime":4283.843,"body":"of my check-ins one week over"},{"speaker":"[Aaron Straker]","startTime":4278.753,"endTime":4283.843,"body":"five years. So I've never taken that full time"},{"speaker":"[Aaron Straker]","startTime":4283.883,"endTime":4288.172,"body":"away. And even that week I"},{"speaker":"[Aaron Straker]","startTime":4283.883,"endTime":4288.172,"body":"still did six or seven of them for clients"},{"speaker":"[Aaron Straker]","startTime":4288.192,"endTime":4292.855,"body":"that. still submitted them"},{"speaker":"[Aaron Straker]","startTime":4288.192,"endTime":4292.855,"body":"even though I asked them not to, which that's"},{"speaker":"[Aaron Straker]","startTime":4292.915,"endTime":4296.857,"body":"on me sort of thing. So that"},{"speaker":"[Aaron Straker]","startTime":4292.915,"endTime":4296.857,"body":"was like some good stuff I took from them."},{"speaker":"[Aaron Straker]","startTime":4297.437,"endTime":4303.84,"body":"And then moving into Jackson."},{"speaker":"[Aaron Straker]","startTime":4297.437,"endTime":4303.84,"body":"So I will preface this, it's kind of not a"},{"speaker":"[Aaron Straker]","startTime":4304.02,"endTime":4309.083,"body":"fair assessment comparatively"},{"speaker":"[Aaron Straker]","startTime":4304.02,"endTime":4309.083,"body":"because I've just simply spent a lot more time"},{"speaker":"[Aaron Straker]","startTime":4309.103,"endTime":4312.244,"body":"with Jackson than the other"},{"speaker":"[Aaron Straker]","startTime":4309.103,"endTime":4312.244,"body":"two. The other two were purely, I've never"},{"speaker":"[Aaron Straker]","startTime":4312.284,"endTime":4315.726,"body":"even met Alex Bush purely,"},{"speaker":"[Aaron Straker]","startTime":4312.284,"endTime":4315.726,"body":"online we correspond."},{"speaker":"[Aaron Straker]","startTime":4319.288,"endTime":4323.169,"body":"years I met him one time at"},{"speaker":"[Aaron Straker]","startTime":4319.288,"endTime":4323.169,"body":"a conference sort of thing but Jackson and"},{"speaker":"[Aaron Straker]","startTime":4323.309,"endTime":4327.25,"body":"I have some like business together"},{"speaker":"[Aaron Straker]","startTime":4323.309,"endTime":4327.25,"body":"and those sorts of things and we'll like some"},{"speaker":"[Aaron Straker]","startTime":4328.051,"endTime":4331.492,"body":"like we just we have more of"},{"speaker":"[Aaron Straker]","startTime":4328.051,"endTime":4331.492,"body":"a relationship I would say so it's a little"},{"speaker":"[Aaron Straker]","startTime":4331.512,"endTime":4338.387,"body":"bit different. One of the biggest"},{"speaker":"[Aaron Straker]","startTime":4331.512,"endTime":4338.387,"body":"things I picked up from him is like being more"},{"speaker":"[Aaron Straker]","startTime":4338.447,"endTime":4346.671,"body":"confident in what I know to"},{"speaker":"[Aaron Straker]","startTime":4338.447,"endTime":4346.671,"body":"be true regardless of possible research limitations"},{"speaker":"[Aaron Straker]","startTime":4347.211,"endTime":4350.792,"body":"on it. That was something that"},{"speaker":"[Aaron Straker]","startTime":4347.211,"endTime":4350.792,"body":"I used to really, really struggle with being"},{"speaker":"[Aaron Straker]","startTime":4350.832,"endTime":4355.275,"body":"like, okay, well, I think I"},{"speaker":"[Aaron Straker]","startTime":4350.832,"endTime":4355.275,"body":"feel confident in this, but these people with,"},{"speaker":"[Aaron Straker]","startTime":4355.335,"endTime":4361.037,"body":"you know, PhDs who are smarter"},{"speaker":"[Aaron Straker]","startTime":4355.335,"endTime":4361.037,"body":"than me are saying X. So I, that makes me wrong."},{"speaker":"[Aaron Straker]","startTime":4365.96,"endTime":4369.845,"body":"to trust your gut a little"},{"speaker":"[Aaron Straker]","startTime":4365.96,"endTime":4369.845,"body":"bit more in some of those things. And that's"},{"speaker":"[Aaron Straker]","startTime":4369.885,"endTime":4378.097,"body":"just been eye opening for me."},{"speaker":"[Aaron Straker]","startTime":4369.885,"endTime":4378.097,"body":"Challenge your clients, especially when they"},{"speaker":"[Aaron Straker]","startTime":4378.117,"endTime":4382.326,"body":"are shooting below the mark"},{"speaker":"[Aaron Straker]","startTime":4378.117,"endTime":4382.326,"body":"that they are capable of. Something that I"},{"speaker":"[Aaron Straker]","startTime":4382.366,"endTime":4386.388,"body":"think Jackson does really well"},{"speaker":"[Aaron Straker]","startTime":4382.366,"endTime":4386.388,"body":"is he's very much focused on the mission and"},{"speaker":"[Aaron Straker]","startTime":4386.428,"endTime":4390.39,"body":"saying like hey You came to"},{"speaker":"[Aaron Straker]","startTime":4386.428,"endTime":4390.39,"body":"me with these goals that you said you want"},{"speaker":"[Aaron Straker]","startTime":4390.43,"endTime":4396.132,"body":"to hit When you go have 12"},{"speaker":"[Aaron Straker]","startTime":4390.43,"endTime":4396.132,"body":"beers over the weekend, like how is that representative"},{"speaker":"[Aaron Straker]","startTime":4396.252,"endTime":4400.994,"body":"of these sorts of things? So"},{"speaker":"[Aaron Straker]","startTime":4396.252,"endTime":4400.994,"body":"being a little bit more firm There in in the"},{"speaker":"[Aaron Straker]","startTime":4401.034,"endTime":4405.697,"body":"proper context that sort of"},{"speaker":"[Aaron Straker]","startTime":4401.034,"endTime":4405.697,"body":"thing Those are both coaching related and then"},{"speaker":"[Aaron Straker]","startTime":4405.757,"endTime":4410.78,"body":"lastly to wrap up Business,"},{"speaker":"[Aaron Straker]","startTime":4405.757,"endTime":4410.78,"body":"I think at some point we should try to get"},{"speaker":"[Aaron Straker]","startTime":4410.82,"endTime":4414.144,"body":"Jackson on. He'll be a wonderful"},{"speaker":"[Aaron Straker]","startTime":4410.82,"endTime":4414.144,"body":"conversation, but"},{"speaker":"[Bryan]","startTime":4415.894,"endTime":4416.079,"body":"Yep."},{"speaker":"[Aaron Straker]","startTime":4416.146,"endTime":4422.012,"body":"a lot. Let's just put it that"},{"speaker":"[Aaron Straker]","startTime":4416.146,"endTime":4422.012,"body":"way. Jackson is a machine, like a literal machine."},{"speaker":"[Aaron Straker]","startTime":4422.052,"endTime":4426.556,"body":"He has a very, very interesting"},{"speaker":"[Aaron Straker]","startTime":4422.052,"endTime":4426.556,"body":"outlook on things, and I don't want to try"},{"speaker":"[Aaron Straker]","startTime":4426.576,"endTime":4429.66,"body":"and speak for him, but you"},{"speaker":"[Aaron Straker]","startTime":4426.576,"endTime":4429.66,"body":"know, with some of the business that we have"},{"speaker":"[Aaron Straker]","startTime":4429.7,"endTime":4435.787,"body":"together. It's been very, very,"},{"speaker":"[Aaron Straker]","startTime":4429.7,"endTime":4435.787,"body":"it's been a very informative process for myself,"},{"speaker":"[Aaron Straker]","startTime":4435.847,"endTime":4439.709,"body":"but also just in like, again,"},{"speaker":"[Aaron Straker]","startTime":4435.847,"endTime":4439.709,"body":"being confident in what you know, when you"},{"speaker":"[Aaron Straker]","startTime":4439.749,"endTime":4444.792,"body":"do good work, people will kind"},{"speaker":"[Aaron Straker]","startTime":4439.749,"endTime":4444.792,"body":"of flock to it sort of thing. And I'm sure"},{"speaker":"[Aaron Straker]","startTime":4444.972,"endTime":4449.454,"body":"more will come out over the"},{"speaker":"[Aaron Straker]","startTime":4444.972,"endTime":4449.454,"body":"coming months on that, but it has been very,"},{"speaker":"[Aaron Straker]","startTime":4449.494,"endTime":4454.476,"body":"very beneficial for me from"},{"speaker":"[Aaron Straker]","startTime":4449.494,"endTime":4454.476,"body":"a professional standpoint. And I'm grateful"},{"speaker":"[Aaron Straker]","startTime":4454.936,"endTime":4458.918,"body":"for the relationship that we've"},{"speaker":"[Aaron Straker]","startTime":4454.936,"endTime":4458.918,"body":"built together and for everyone that I've had"},{"speaker":"[Aaron Straker]","startTime":4458.938,"endTime":4464.723,"body":"the opportunity to learn from"},{"speaker":"[Aaron Straker]","startTime":4458.938,"endTime":4464.723,"body":"career thus far. So a really really cool kind"},{"speaker":"[Aaron Straker]","startTime":4464.743,"endTime":4470.049,"body":"of introspective question and"},{"speaker":"[Aaron Straker]","startTime":4464.743,"endTime":4470.049,"body":"hopefully a decent answer from myself."},{"speaker":"[Bryan]","startTime":4471.2,"endTime":4476.542,"body":"Yeah, that was really a really tight"},{"speaker":"[Bryan]","startTime":4471.2,"endTime":4476.542,"body":"synopsis there trying to put like four years"},{"speaker":"[Bryan]","startTime":4476.582,"endTime":4482.285,"body":"of coaching into like a six minute"},{"speaker":"[Bryan]","startTime":4476.582,"endTime":4482.285,"body":"segment. So really good work there. And definitely"},{"speaker":"[Bryan]","startTime":4482.365,"endTime":4485.107,"body":"feel like we should get Jackson on"},{"speaker":"[Bryan]","startTime":4482.365,"endTime":4485.107,"body":"as well, especially with all the work that"},{"speaker":"[Bryan]","startTime":4485.127,"endTime":4486.287,"body":"you guys are doing together right now."},{"speaker":"[Aaron Straker]","startTime":4488.274,"endTime":4492.208,"body":"Yeah, we'll see if we can get"},{"speaker":"[Aaron Straker]","startTime":4488.274,"endTime":4492.208,"body":"him get on his calendar sort of thing."},{"speaker":"[Bryan]","startTime":4492.76,"endTime":4496.62,"body":"Sweet. All right, well, I need to go"},{"speaker":"[Bryan]","startTime":4492.76,"endTime":4496.62,"body":"get kids to school and stuff. So thanks for"},{"speaker":"[Bryan]","startTime":4496.64,"endTime":4497.203,"body":"hanging out, guys."},{"speaker":"[Aaron Straker]","startTime":4498.335,"endTime":4499.662,"body":"Thank you guys for listening."},{"speaker":"[Aaron Straker]","startTime":4498.335,"endTime":4499.662,"body":"As"},{"speaker":"[Bryan]","startTime":4499.644,"endTime":4499.809,"body":"Hehehe"},{"speaker":"[Aaron Straker]","startTime":4499.783,"endTime":4502.095,"body":"always, Brian and I will talk"},{"speaker":"[Aaron Straker]","startTime":4499.783,"endTime":4502.095,"body":"to you next week."},{"speaker":"[Bryan]","startTime":4505.092,"endTime":4507.872,"body":"All right, I'm just gonna leave this"},{"speaker":"[Bryan]","startTime":4505.092,"endTime":4507.872,"body":"thing up unless it stops right"},{"speaker":"[Aaron Straker]","startTime":4507.746,"endTime":4507.866,"body":"I"},{"speaker":"[Bryan]","startTime":4507.913,"endTime":4508.114,"body":"now."},{"speaker":"[Aaron Straker]","startTime":4507.946,"endTime":4513.674,"body":"cannot stop the recording for"},{"speaker":"[Aaron Straker]","startTime":4507.946,"endTime":4513.674,"body":"some reason. I"},{"speaker":"[Bryan]","startTime":4513.651,"endTime":4513.875,"body":"Uhhhh..."},{"speaker":"[Aaron Straker]","startTime":4513.694,"endTime":4521.025,"body":"don't know what the fuck to"},{"speaker":"[Aaron Straker]","startTime":4513.694,"endTime":4521.025,"body":"do. Look for on portraits to see if there,"},{"speaker":"[Aaron Straker]","startTime":4521.145,"endTime":4523.909,"body":"I can't, the recording button,"},{"speaker":"[Aaron Straker]","startTime":4521.145,"endTime":4523.909,"body":"the stop button's all grayed out."},{"speaker":"[Bryan]","startTime":4526.136,"endTime":4527.319,"body":"Hmm. Do"},{"speaker":"[Aaron Straker]","startTime":4527.282,"endTime":4527.303,"body":"I"},{"speaker":"[Bryan]","startTime":4527.34,"endTime":4527.42,"body":"you"},{"speaker":"[Aaron Straker]","startTime":4527.343,"endTime":4527.444,"body":"don't"},{"speaker":"[Bryan]","startTime":4527.46,"endTime":4527.6,"body":"think"},{"speaker":"[Aaron Straker]","startTime":4527.465,"endTime":4527.667,"body":"know what"},{"speaker":"[Bryan]","startTime":4527.641,"endTime":4527.741,"body":"you"},{"speaker":"[Aaron Straker]","startTime":4527.688,"endTime":4527.769,"body":"to"},{"speaker":"[Bryan]","startTime":4527.781,"endTime":4527.962,"body":"can"},{"speaker":"[Aaron Straker]","startTime":4527.789,"endTime":4527.89,"body":"do."},{"speaker":"[Bryan]","startTime":4528.062,"endTime":4529.406,"body":"log out and log back in?"},{"speaker":"[Aaron Straker]","startTime":4530.214,"endTime":4532.82,"body":"Yeah, let me try and leave"},{"speaker":"[Aaron Straker]","startTime":4530.214,"endTime":4532.82,"body":"the studio and jump back in and see if I can."},{"speaker":"[Aaron Straker]","startTime":4554.056,"endTime":4557.363,"body":"Okay, now I'm at zero down"},{"speaker":"[Aaron Straker]","startTime":4554.056,"endTime":4557.363,"body":"here, now on the timer."},{"speaker":"[Bryan]","startTime":4564.676,"endTime":4566.15,"body":"I'm not really sure what to say, bro."},{"speaker":"[Aaron Straker]","startTime":4567.84,"endTime":4571.363,"body":"It's I don't know why it was"},{"speaker":"[Aaron Straker]","startTime":4567.84,"endTime":4571.363,"body":"just all grayed out. There's nothing I couldn't"},{"speaker":"[Aaron Straker]","startTime":4571.403,"endTime":4578.65,"body":"stop it. And now it looks like"},{"speaker":"[Aaron Straker]","startTime":4571.403,"endTime":4578.65,"body":"I have a new. It. Yeah, I. Let me see if I"},{"speaker":"[Aaron Straker]","startTime":4578.67,"endTime":4584.015,"body":"can get to the recording media."},{"speaker":"[Aaron Straker]","startTime":4578.67,"endTime":4584.015,"body":"Nope. Why don't?"},{"speaker":"[Bryan]","startTime":4587.488,"endTime":4591.597,"body":"I gotta go, so just, I'll leave this"},{"speaker":"[Bryan]","startTime":4587.488,"endTime":4591.597,"body":"open and just like hit me up on Instagram and"},{"speaker":"[Bryan]","startTime":4591.617,"endTime":4592.379,"body":"let me know what I should do."},{"speaker":"[Aaron Straker]","startTime":4593.848,"endTime":4598.151,"body":"I think it should maybe, it"},{"speaker":"[Aaron Straker]","startTime":4593.848,"endTime":4598.151,"body":"has to be by now recorded up enough. I would"},{"speaker":"[Aaron Straker]","startTime":4598.171,"endTime":4603.654,"body":"just jump out and then if you"},{"speaker":"[Aaron Straker]","startTime":4598.171,"endTime":4603.654,"body":"need to revisit, jump into the page to, like"},{"speaker":"[Aaron Straker]","startTime":4603.674,"endTime":4606.997,"body":"the re-upload page, we'll do"},{"speaker":"[Aaron Straker]","startTime":4603.674,"endTime":4606.997,"body":"that. But I would just pop out for now. I'll"},{"speaker":"[Bryan]","startTime":4606.98,"endTime":4607.12,"body":"Alright,"},{"speaker":"[Aaron Straker]","startTime":4607.017,"endTime":4607.157,"body":"just"},{"speaker":"[Bryan]","startTime":4607.14,"endTime":4607.24,"body":"so"},{"speaker":"[Aaron Straker]","startTime":4607.197,"endTime":4607.317,"body":"end"},{"speaker":"[Bryan]","startTime":4607.261,"endTime":4607.381,"body":"just"},{"speaker":"[Aaron Straker]","startTime":4607.357,"endTime":4607.417,"body":"it"},{"speaker":"[Bryan]","startTime":4607.401,"endTime":4607.521,"body":"hit"},{"speaker":"[Aaron Straker]","startTime":4607.457,"endTime":4607.617,"body":"all."},{"speaker":"[Bryan]","startTime":4607.562,"endTime":4607.803,"body":"leave."},{"speaker":"[Aaron Straker]","startTime":4608.578,"endTime":4612.661,"body":"Yeah, I'm gonna end it for"},{"speaker":"[Aaron Straker]","startTime":4608.578,"endTime":4612.661,"body":"all of us right now. Later."}]}