{"version":"1.0.0","segments":[{"speaker":"[Aaron Straker]","startTime":30.326,"endTime":31.546,"body":"Forget the intro again."},{"speaker":"[Bryan]","startTime":31.592,"endTime":33.067,"body":"It's cool, you can clap and do it again."},{"speaker":"[Aaron Straker]","startTime":33.288,"endTime":37.13,"body":"Yeah, I know. I just don't"},{"speaker":"[Aaron Straker]","startTime":33.288,"endTime":37.13,"body":"remember what the intro is. All right,"},{"speaker":"[Bryan]","startTime":39.051,"endTime":39.437,"body":"Welcome."},{"speaker":"[Aaron Straker]","startTime":39.312,"endTime":42.554,"body":"maybe you know what? I'll just"},{"speaker":"[Aaron Straker]","startTime":39.312,"endTime":42.554,"body":"make up a new intro on the spot and maybe next"},{"speaker":"[Aaron Straker]","startTime":42.594,"endTime":43.715,"body":"week I can remember"},{"speaker":"[Bryan]","startTime":43.739999999999995,"endTime":43.821,"body":"you"},{"speaker":"[Aaron Straker]","startTime":43.754999999999995,"endTime":43.875,"body":"what"},{"speaker":"[Bryan]","startTime":43.841,"endTime":44.003,"body":"can"},{"speaker":"[Aaron Straker]","startTime":43.915,"endTime":44.015,"body":"my"},{"speaker":"[Bryan]","startTime":44.044,"endTime":44.388000000000005,"body":"remember"},{"speaker":"[Aaron Straker]","startTime":44.075,"endTime":44.355000000000004,"body":"intro"},{"speaker":"[Bryan]","startTime":44.408,"endTime":44.448,"body":"it"},{"speaker":"[Aaron Straker]","startTime":44.435,"endTime":44.555,"body":"is."},{"speaker":"[Bryan]","startTime":44.469,"endTime":45.116,"body":"and get it right."},{"speaker":"[Aaron Straker]","startTime":45.616,"endTime":50.879000000000005,"body":"Yeah. Ladies and gentlemen,"},{"speaker":"[Aaron Straker]","startTime":45.616,"endTime":50.879000000000005,"body":"boys and girls, people of all ages, eat, train,"},{"speaker":"[Aaron Straker]","startTime":50.939,"endTime":57.904,"body":"prosper, proudly presents episode"},{"speaker":"[Aaron Straker]","startTime":50.939,"endTime":57.904,"body":"125, making gains as you get older. Brian,"},{"speaker":"[Aaron Straker]","startTime":58.204,"endTime":59.705,"body":"can you kick us off with some"},{"speaker":"[Aaron Straker]","startTime":58.204,"endTime":59.705,"body":"updates, please?"},{"speaker":"[Bryan]","startTime":60.739,"endTime":67.72200000000001,"body":"That was an amazing intro. I think"},{"speaker":"[Bryan]","startTime":60.739,"endTime":67.72200000000001,"body":"we should make that the standard going forward."},{"speaker":"[Aaron Straker]","startTime":69.20400000000001,"endTime":69.845,"body":"We could do that."},{"speaker":"[Bryan]","startTime":70.564,"endTime":75.386,"body":"Yeah. No, I actually do like the more"},{"speaker":"[Bryan]","startTime":70.564,"endTime":75.386,"body":"professional one. I think we'll stick with"},{"speaker":"[Bryan]","startTime":75.406,"endTime":80.449,"body":"that one if we can remember. We'll"},{"speaker":"[Bryan]","startTime":75.406,"endTime":80.449,"body":"have to go back and listen. Anyway, I am full"},{"speaker":"[Bryan]","startTime":80.529,"endTime":84.511,"body":"of updates today, guys. I feel like"},{"speaker":"[Bryan]","startTime":80.529,"endTime":84.511,"body":"I'm overflowing with updates. We didn't have"},{"speaker":"[Bryan]","startTime":84.531,"endTime":88.994,"body":"any yesterday. Or last week, we had"},{"speaker":"[Bryan]","startTime":84.531,"endTime":88.994,"body":"Brandon Kempter on, which was awesome. Brandon"},{"speaker":"[Bryan]","startTime":89.014,"endTime":94.96,"body":"was a great guest. Make sure you check"},{"speaker":"[Bryan]","startTime":89.014,"endTime":94.96,"body":"that episode out. So my first update here is"},{"speaker":"[Bryan]","startTime":95.08,"endTime":100.882,"body":"a reminder to Aaron and the rest of"},{"speaker":"[Bryan]","startTime":95.08,"endTime":100.882,"body":"the ETP family that we will not have one next"},{"speaker":"[Bryan]","startTime":100.942,"endTime":108.364,"body":"week as I am traveling to Breckenridge"},{"speaker":"[Bryan]","startTime":100.942,"endTime":108.364,"body":"for my annual birthday trip into the mountains."},{"speaker":"[Bryan]","startTime":109.184,"endTime":113.206,"body":"This will be my third year in a row"},{"speaker":"[Bryan]","startTime":109.184,"endTime":113.206,"body":"that I've gone into the mountains for my birthday"},{"speaker":"[Bryan]","startTime":113.246,"endTime":119.425,"body":"in August here. And... This year I'm"},{"speaker":"[Bryan]","startTime":113.246,"endTime":119.425,"body":"gonna be joined by my best friend from when"},{"speaker":"[Bryan]","startTime":119.505,"endTime":124.79,"body":"I was six years old. We met when I"},{"speaker":"[Bryan]","startTime":119.505,"endTime":124.79,"body":"was six, which has now got an interesting level"},{"speaker":"[Bryan]","startTime":124.85,"endTime":129.574,"body":"of significance since my son is about"},{"speaker":"[Bryan]","startTime":124.85,"endTime":129.574,"body":"to turn six. But I met this dude when we were"},{"speaker":"[Bryan]","startTime":129.614,"endTime":135.038,"body":"six and he didn't speak any English"},{"speaker":"[Bryan]","startTime":129.614,"endTime":135.038,"body":"and we became best friends through kindergarten,"},{"speaker":"[Bryan]","startTime":135.058,"endTime":139.202,"body":"first grade, all the way up until 12"},{"speaker":"[Bryan]","startTime":135.058,"endTime":139.202,"body":"years old when his family moved him back to"},{"speaker":"[Bryan]","startTime":139.24200000000002,"endTime":143.58499999999998,"body":"Switzerland. And we have remained in"},{"speaker":"[Bryan]","startTime":139.24200000000002,"endTime":143.58499999999998,"body":"touch. I've been to Europe four times to see"},{"speaker":"[Bryan]","startTime":143.625,"endTime":149.62900000000002,"body":"him. He's been back here. maybe four"},{"speaker":"[Bryan]","startTime":143.625,"endTime":149.62900000000002,"body":"or five times. And he's here with his family,"},{"speaker":"[Bryan]","startTime":149.72899999999998,"endTime":153.771,"body":"but he's gonna leave his family and"},{"speaker":"[Bryan]","startTime":149.72899999999998,"endTime":153.771,"body":"go to the mountains with me for two days to"},{"speaker":"[Bryan]","startTime":153.811,"endTime":158.714,"body":"hang out. And so I'm really excited"},{"speaker":"[Bryan]","startTime":153.811,"endTime":158.714,"body":"about that. There won't be any ETP next week."},{"speaker":"[Bryan]","startTime":159.614,"endTime":164.357,"body":"And then moving on to my next update,"},{"speaker":"[Bryan]","startTime":159.614,"endTime":164.357,"body":"you'll actually find this interesting, I think,"},{"speaker":"[Bryan]","startTime":164.497,"endTime":173.622,"body":"Aaron, because our mutual friend, Mr."},{"speaker":"[Bryan]","startTime":164.497,"endTime":173.622,"body":"Mike T. Nelson, and I have been chatting on"},{"speaker":"[Bryan]","startTime":173.762,"endTime":179.746,"body":"email back and forth. since I was on"},{"speaker":"[Bryan]","startTime":173.762,"endTime":179.746,"body":"his podcast a couple months ago. And when I"},{"speaker":"[Bryan]","startTime":179.766,"endTime":184.129,"body":"was on his podcast, we mostly went"},{"speaker":"[Bryan]","startTime":179.766,"endTime":184.129,"body":"on there to discuss my one-arm training experiment"},{"speaker":"[Bryan]","startTime":184.209,"endTime":191.174,"body":"and the results of that. But the conversation"},{"speaker":"[Bryan]","startTime":184.209,"endTime":191.174,"body":"ended up meandering into cardio. Go figure."},{"speaker":"[Bryan]","startTime":192.855,"endTime":200.128,"body":"So Mike T. Nelson had a number of kind"},{"speaker":"[Bryan]","startTime":192.855,"endTime":200.128,"body":"of insights. to help me along with improving"},{"speaker":"[Bryan]","startTime":200.168,"endTime":204.932,"body":"the VO2 max side of my cardio since"},{"speaker":"[Bryan]","startTime":200.168,"endTime":204.932,"body":"it seems like I've been quite successful at"},{"speaker":"[Bryan]","startTime":204.972,"endTime":211.958,"body":"improving my aerobic base in one, two"},{"speaker":"[Bryan]","startTime":204.972,"endTime":211.958,"body":"and three hour segments. I don't seem to be"},{"speaker":"[Bryan]","startTime":211.998,"endTime":219.043,"body":"improving as much in the awful six"},{"speaker":"[Bryan]","startTime":211.998,"endTime":219.043,"body":"to 10 minute zone, which not ironically was"},{"speaker":"[Bryan]","startTime":219.103,"endTime":224.639,"body":"my worst workout zone when I competed"},{"speaker":"[Bryan]","startTime":219.103,"endTime":224.639,"body":"in CrossFit. It was always that like six to"},{"speaker":"[Bryan]","startTime":224.679,"endTime":229.56,"body":"10 minute, like all out, sprint a mile,"},{"speaker":"[Bryan]","startTime":224.679,"endTime":229.56,"body":"mile and a half type pace. That was always"},{"speaker":"[Bryan]","startTime":229.62,"endTime":235.462,"body":"my worst. And here we are many years"},{"speaker":"[Bryan]","startTime":229.62,"endTime":235.462,"body":"later, still kind of struggling with that same"},{"speaker":"[Bryan]","startTime":235.522,"endTime":242.024,"body":"time domain. So Mike and I have been"},{"speaker":"[Bryan]","startTime":235.522,"endTime":242.024,"body":"conversing. And as you may know, Aaron, he's"},{"speaker":"[Bryan]","startTime":242.064,"endTime":250.026,"body":"a huge fan of the rower. He uses it"},{"speaker":"[Bryan]","startTime":242.064,"endTime":250.026,"body":"in training. He uses it for assessments. And"},{"speaker":"[Bryan]","startTime":250.166,"endTime":258.65999999999997,"body":"one of the assessments that he does"},{"speaker":"[Bryan]","startTime":250.166,"endTime":258.65999999999997,"body":"on it a 2K row test. And the 2K row test is"},{"speaker":"[Bryan]","startTime":258.7,"endTime":264.802,"body":"kind of unique in its ability to assess"},{"speaker":"[Bryan]","startTime":258.7,"endTime":264.802,"body":"VO2 max in a somewhat accurate manner, similar"},{"speaker":"[Bryan]","startTime":264.842,"endTime":270.623,"body":"to what like the one mile run test"},{"speaker":"[Bryan]","startTime":264.842,"endTime":270.623,"body":"would do. But interestingly enough, I think"},{"speaker":"[Bryan]","startTime":270.663,"endTime":277.08500000000004,"body":"that when you look at those two, different"},{"speaker":"[Bryan]","startTime":270.663,"endTime":277.08500000000004,"body":"type of human would do better on a row versus"},{"speaker":"[Bryan]","startTime":277.20500000000004,"endTime":283.027,"body":"on a run. And so I find it interesting"},{"speaker":"[Bryan]","startTime":277.20500000000004,"endTime":283.027,"body":"that those two tests both can uniquely assess"},{"speaker":"[Bryan]","startTime":283.087,"endTime":291.151,"body":"VO2 max. And I think there's some controversy"},{"speaker":"[Bryan]","startTime":283.087,"endTime":291.151,"body":"there, at least in my case, like I went and"},{"speaker":"[Bryan]","startTime":291.291,"endTime":299.356,"body":"I rode a 723, which Mike said was quite"},{"speaker":"[Bryan]","startTime":291.291,"endTime":299.356,"body":"good. It puts me in about the 60th percentile"},{"speaker":"[Bryan]","startTime":299.396,"endTime":306.92,"body":"of anybody that rows, like it's on"},{"speaker":"[Bryan]","startTime":299.396,"endTime":306.92,"body":"the C2 rowing database or whatever. And it"},{"speaker":"[Bryan]","startTime":306.98,"endTime":314.316,"body":"correlates according to their chart"},{"speaker":"[Bryan]","startTime":306.98,"endTime":314.316,"body":"to a 47 VO2 max. which is like 12 points, 12"},{"speaker":"[Bryan]","startTime":314.336,"endTime":319.941,"body":"and a half points above what I scored"},{"speaker":"[Bryan]","startTime":314.336,"endTime":319.941,"body":"on the actual metabolic cart, like proper VO2"},{"speaker":"[Bryan]","startTime":319.961,"endTime":325.705,"body":"max test. So that was interesting,"},{"speaker":"[Bryan]","startTime":319.961,"endTime":325.705,"body":"but I do think if I were to go out and run"},{"speaker":"[Bryan]","startTime":325.745,"endTime":332.691,"body":"a mile, I don't think that I would"},{"speaker":"[Bryan]","startTime":325.745,"endTime":332.691,"body":"run the equivalent of what a 723 row is. Because"},{"speaker":"[Bryan]","startTime":332.751,"endTime":337.995,"body":"I think that would have to be like"},{"speaker":"[Bryan]","startTime":332.751,"endTime":337.995,"body":"a 630 mile or something like that. I don't"},{"speaker":"[Bryan]","startTime":338.015,"endTime":345.001,"body":"know what the exact correlation would"},{"speaker":"[Bryan]","startTime":338.015,"endTime":345.001,"body":"be. But anyway. That was really interesting"},{"speaker":"[Bryan]","startTime":345.041,"endTime":351.827,"body":"to me. And I, actually I think it would"},{"speaker":"[Bryan]","startTime":345.041,"endTime":351.827,"body":"be less than a 630 mile. Cause if you think,"},{"speaker":"[Bryan]","startTime":352.627,"endTime":355.73,"body":"I don't know, I would have to look"},{"speaker":"[Bryan]","startTime":352.627,"endTime":355.73,"body":"into this. Anyway, I got myself confused now."},{"speaker":"[Bryan]","startTime":356.811,"endTime":360.134,"body":"But I was thinking that like a six"},{"speaker":"[Bryan]","startTime":356.811,"endTime":360.134,"body":"minute mile would be equivalent to like an"},{"speaker":"[Bryan]","startTime":360.254,"endTime":363.676,"body":"eight minute pace on the rower, but"},{"speaker":"[Bryan]","startTime":360.254,"endTime":363.676,"body":"maybe that's not true. Maybe a six minute mile"},{"speaker":"[Bryan]","startTime":363.696,"endTime":368.56,"body":"would be like way faster than an eight"},{"speaker":"[Bryan]","startTime":363.696,"endTime":368.56,"body":"minute pace on the rower for a 2K. But either"},{"speaker":"[Bryan]","startTime":368.581,"endTime":377.159,"body":"way, so. Anyway, Mike may end up coaching"},{"speaker":"[Bryan]","startTime":368.581,"endTime":377.159,"body":"me on cardio specifically starting in October."},{"speaker":"[Bryan]","startTime":377.519,"endTime":383.604,"body":"So this is, I went out and I bought"},{"speaker":"[Bryan]","startTime":377.519,"endTime":383.604,"body":"a rower and I now own a rower. So my plan is"},{"speaker":"[Bryan]","startTime":383.644,"endTime":388.929,"body":"that when it turns to winter here in"},{"speaker":"[Bryan]","startTime":383.644,"endTime":388.929,"body":"Colorado and it's cold, that I won't be outside"},{"speaker":"[Bryan]","startTime":388.969,"endTime":393.913,"body":"biking much and I hate biking on the"},{"speaker":"[Bryan]","startTime":388.969,"endTime":393.913,"body":"trainer. It just feels so repetitive and it's"},{"speaker":"[Bryan]","startTime":393.933,"endTime":399.258,"body":"just not my favorite thing to do. So"},{"speaker":"[Bryan]","startTime":393.933,"endTime":399.258,"body":"I feel like I can bike twice a week, row twice"},{"speaker":"[Bryan]","startTime":399.298,"endTime":404.894,"body":"a week and lift. four times a week"},{"speaker":"[Bryan]","startTime":399.298,"endTime":404.894,"body":"and I'll have like a much more balanced kind"},{"speaker":"[Bryan]","startTime":404.934,"endTime":409.138,"body":"of approach to fitness throughout that"},{"speaker":"[Bryan]","startTime":404.934,"endTime":409.138,"body":"season. And Mike can program my cardio for"},{"speaker":"[Bryan]","startTime":409.178,"endTime":414.803,"body":"me and essentially I think he's gonna"},{"speaker":"[Bryan]","startTime":409.178,"endTime":414.803,"body":"use me as a case study and see if he can elicit"},{"speaker":"[Bryan]","startTime":414.843,"endTime":420.749,"body":"some improvement in the VO2 max over"},{"speaker":"[Bryan]","startTime":414.843,"endTime":420.749,"body":"the course of the time together. So that is"},{"speaker":"[Bryan]","startTime":420.829,"endTime":425.453,"body":"two of my four updates. I am gonna"},{"speaker":"[Bryan]","startTime":420.829,"endTime":425.453,"body":"take a break and let Aaron talk for a little"},{"speaker":"[Bryan]","startTime":425.473,"endTime":427.054,"body":"bit and then we can bounce it back"},{"speaker":"[Bryan]","startTime":425.473,"endTime":427.054,"body":"here."},{"speaker":"[Aaron Straker]","startTime":428.626,"endTime":434.43,"body":"Yeah, so I think that's, I"},{"speaker":"[Aaron Straker]","startTime":428.626,"endTime":434.43,"body":"mean, one, I'm a big fan of coaching in general,"},{"speaker":"[Aaron Straker]","startTime":434.49,"endTime":439.433,"body":"right? I feel like I would"},{"speaker":"[Aaron Straker]","startTime":434.49,"endTime":439.433,"body":"be a little bit of hypocrite if I wasn't. I"},{"speaker":"[Aaron Straker]","startTime":439.473,"endTime":444.176,"body":"just feel like it's at the"},{"speaker":"[Aaron Straker]","startTime":439.473,"endTime":444.176,"body":"very worst case in people like you who are,"},{"speaker":"[Aaron Straker]","startTime":444.257,"endTime":448.64,"body":"you know, very well educated"},{"speaker":"[Aaron Straker]","startTime":444.257,"endTime":448.64,"body":"and have ton of anecdotal experience as well."},{"speaker":"[Aaron Straker]","startTime":449.72,"endTime":454.138,"body":"It saves you from yourself."},{"speaker":"[Aaron Straker]","startTime":449.72,"endTime":454.138,"body":"Right? Like it just, and I'm not saying that"},{"speaker":"[Aaron Straker]","startTime":454.178,"endTime":457.38,"body":"like you specifically Brian,"},{"speaker":"[Aaron Straker]","startTime":454.178,"endTime":457.38,"body":"I'm speaking at like a larger thing. Like we"},{"speaker":"[Aaron Straker]","startTime":457.42,"endTime":461.521,"body":"all have our own biases and"},{"speaker":"[Aaron Straker]","startTime":457.42,"endTime":461.521,"body":"especially when it comes to like coaching ourselves"},{"speaker":"[Aaron Straker]","startTime":461.581,"endTime":466.143,"body":"where, you know, like I would"},{"speaker":"[Aaron Straker]","startTime":461.581,"endTime":466.143,"body":"do things or let things slide for myself that"},{"speaker":"[Aaron Straker]","startTime":466.203,"endTime":469.525,"body":"I wouldn't with a client sort"},{"speaker":"[Aaron Straker]","startTime":466.203,"endTime":469.525,"body":"of thing because of, you know, the way we have"},{"speaker":"[Aaron Straker]","startTime":469.565,"endTime":472.786,"body":"a relationship with ourselves."},{"speaker":"[Aaron Straker]","startTime":469.565,"endTime":472.786,"body":"And when you have a coach, it just, again,"},{"speaker":"[Aaron Straker]","startTime":473.026,"endTime":476.348,"body":"it saves you from yourself"},{"speaker":"[Aaron Straker]","startTime":473.026,"endTime":476.348,"body":"sort of thing. So I'm excited for, for once,"},{"speaker":"[Aaron Straker]","startTime":476.388,"endTime":479.429,"body":"you know, October hits, posts"},{"speaker":"[Aaron Straker]","startTime":476.388,"endTime":479.429,"body":"your, your bike race and stuff. And I'm sure"},{"speaker":"[Aaron Straker]","startTime":479.449,"endTime":485.059,"body":"we'll get tons of more updates"},{"speaker":"[Aaron Straker]","startTime":479.449,"endTime":485.059,"body":"on that. For me, kind of some training and"},{"speaker":"[Aaron Straker]","startTime":485.079,"endTime":489.602,"body":"body weight updates. My body"},{"speaker":"[Aaron Straker]","startTime":485.079,"endTime":489.602,"body":"weight is actually holding quite high, surprisingly."},{"speaker":"[Aaron Straker]","startTime":490.383,"endTime":496.467,"body":"We did modify carbs in calories"},{"speaker":"[Aaron Straker]","startTime":490.383,"endTime":496.467,"body":"this week. Basically 50 carbs came out. We"},{"speaker":"[Aaron Straker]","startTime":496.487,"endTime":502.811,"body":"just removed them from one"},{"speaker":"[Aaron Straker]","startTime":496.487,"endTime":502.811,"body":"of the meals. But I am like subjectively leaner."},{"speaker":"[Aaron Straker]","startTime":503.132,"endTime":508.255,"body":"And I have some potentials"},{"speaker":"[Aaron Straker]","startTime":503.132,"endTime":508.255,"body":"here. And for the listeners out there, I'm"},{"speaker":"[Aaron Straker]","startTime":508.295,"endTime":513.77,"body":"speaking like purely in my"},{"speaker":"[Aaron Straker]","startTime":508.295,"endTime":513.77,"body":"conjecture here. but I'm thinking it's potentially"},{"speaker":"[Aaron Straker]","startTime":513.8299999999999,"endTime":519.953,"body":"from pretty dramatic training"},{"speaker":"[Aaron Straker]","startTime":513.8299999999999,"endTime":519.953,"body":"volume increases in just kind of demand there."},{"speaker":"[Aaron Straker]","startTime":521.413,"endTime":525.615,"body":"But I'm essentially not mad"},{"speaker":"[Aaron Straker]","startTime":521.413,"endTime":525.615,"body":"about it because I'm leaner, right? My waist"},{"speaker":"[Aaron Straker]","startTime":525.655,"endTime":530.097,"body":"measurement is smaller week"},{"speaker":"[Aaron Straker]","startTime":525.655,"endTime":530.097,"body":"over week. I'm subjectively leaner. I can feel"},{"speaker":"[Aaron Straker]","startTime":530.137,"endTime":535.079,"body":"it in my, with what I can pinch"},{"speaker":"[Aaron Straker]","startTime":530.137,"endTime":535.079,"body":"visually, but my body weight's really only"},{"speaker":"[Aaron Straker]","startTime":535.0989999999999,"endTime":540.521,"body":"like two and a half, three"},{"speaker":"[Aaron Straker]","startTime":535.0989999999999,"endTime":540.521,"body":"pounds down from my peak. So I'll take that."},{"speaker":"[Aaron Straker]","startTime":541.458,"endTime":544.52,"body":"But I imagine this week or"},{"speaker":"[Aaron Straker]","startTime":541.458,"endTime":544.52,"body":"when I touch base next week, things will be"},{"speaker":"[Aaron Straker]","startTime":545.06,"endTime":549.863,"body":"a little bit different. With"},{"speaker":"[Aaron Straker]","startTime":545.06,"endTime":549.863,"body":"the training update that I kind of just said"},{"speaker":"[Aaron Straker]","startTime":549.923,"endTime":555.867,"body":"with much, I mean significantly"},{"speaker":"[Aaron Straker]","startTime":549.923,"endTime":555.867,"body":"longer training times and volumes, I'm still"},{"speaker":"[Aaron Straker]","startTime":555.907,"endTime":561.782,"body":"recovering like incredibly"},{"speaker":"[Aaron Straker]","startTime":555.907,"endTime":561.782,"body":"well. Legs will be... A little bit, I mean"},{"speaker":"[Aaron Straker]","startTime":561.822,"endTime":565.203,"body":"not a little bit, I would say"},{"speaker":"[Aaron Straker]","startTime":561.822,"endTime":565.203,"body":"like a six, six out of 10 sore for about like"},{"speaker":"[Aaron Straker]","startTime":565.243,"endTime":569.365,"body":"48 hours and then now I have"},{"speaker":"[Aaron Straker]","startTime":565.243,"endTime":569.365,"body":"like a little bit of like lingering but I'll"},{"speaker":"[Aaron Straker]","startTime":569.385,"endTime":574.347,"body":"be fully recovered by the time"},{"speaker":"[Aaron Straker]","startTime":569.385,"endTime":574.347,"body":"we go to train legs again, upper body's recovering,"},{"speaker":"[Aaron Straker]","startTime":574.607,"endTime":579.509,"body":"you know, just as fast if not"},{"speaker":"[Aaron Straker]","startTime":574.607,"endTime":579.509,"body":"faster with a significant increase there and"},{"speaker":"[Aaron Straker]","startTime":579.83,"endTime":584.792,"body":"of course then the small caloric"},{"speaker":"[Aaron Straker]","startTime":579.83,"endTime":584.792,"body":"deficit now. That being said, taking me into"},{"speaker":"[Aaron Straker]","startTime":584.812,"endTime":590.938,"body":"my kind of second big or you"},{"speaker":"[Aaron Straker]","startTime":584.812,"endTime":590.938,"body":"know main point of the update. I've been doing"},{"speaker":"[Aaron Straker]","startTime":590.958,"endTime":596.721,"body":"the sauna every single day."},{"speaker":"[Aaron Straker]","startTime":590.958,"endTime":596.721,"body":"15 minutes every single day. So post-training,"},{"speaker":"[Aaron Straker]","startTime":596.761,"endTime":601.704,"body":"like immediately wrap up training,"},{"speaker":"[Aaron Straker]","startTime":596.761,"endTime":601.704,"body":"I have my post-workout meal at the gym, hang"},{"speaker":"[Aaron Straker]","startTime":601.764,"endTime":606.066,"body":"out for like 10 minutes, 15"},{"speaker":"[Aaron Straker]","startTime":601.764,"endTime":606.066,"body":"minutes sauna, and then on non-training days"},{"speaker":"[Aaron Straker]","startTime":606.086,"endTime":611.249,"body":"are like essentially cardio"},{"speaker":"[Aaron Straker]","startTime":606.086,"endTime":611.249,"body":"mornings with sauna and like hot tub after."},{"speaker":"[Aaron Straker]","startTime":612.166,"endTime":618.915,"body":"So I would imagine there's"},{"speaker":"[Aaron Straker]","startTime":612.166,"endTime":618.915,"body":"some impact role there with the increase in"},{"speaker":"[Aaron Straker]","startTime":618.995,"endTime":620.917,"body":"recovery capacity because of"},{"speaker":"[Aaron Straker]","startTime":618.995,"endTime":620.917,"body":"the sauna."},{"speaker":"[Bryan]","startTime":621.347,"endTime":626.27,"body":"Mm-hmm. That's interesting. Yeah, I"},{"speaker":"[Bryan]","startTime":621.347,"endTime":626.27,"body":"mean, like we talked about last week, the sauna"},{"speaker":"[Bryan]","startTime":626.73,"endTime":634.236,"body":"is all the rage these days. And something"},{"speaker":"[Bryan]","startTime":626.73,"endTime":634.236,"body":"about that dry heat, I have a steam shower"},{"speaker":"[Bryan]","startTime":634.476,"endTime":639.32,"body":"in my bathroom. Like it was built in"},{"speaker":"[Bryan]","startTime":634.476,"endTime":639.32,"body":"when we bought the place, and I was obsessed"},{"speaker":"[Bryan]","startTime":639.34,"endTime":643.323,"body":"with it for a while because of the"},{"speaker":"[Bryan]","startTime":639.34,"endTime":643.323,"body":"benefits of heat. But I feel like it's not"},{"speaker":"[Bryan]","startTime":643.363,"endTime":649.613,"body":"quite as beneficial as the sauna. I"},{"speaker":"[Bryan]","startTime":643.363,"endTime":649.613,"body":"don't know. But. That's awesome. I'm glad that"},{"speaker":"[Bryan]","startTime":649.633,"endTime":652.522,"body":"you've been doing that. It's kind of"},{"speaker":"[Bryan]","startTime":649.633,"endTime":652.522,"body":"like a cool and of one experiment."},{"speaker":"[Aaron Straker]","startTime":653.466,"endTime":658.888,"body":"Yeah, yeah, it has been. I"},{"speaker":"[Aaron Straker]","startTime":653.466,"endTime":658.888,"body":"was actually looking up, or actually Jenny"},{"speaker":"[Aaron Straker]","startTime":658.969,"endTime":660.809,"body":"sent me a Peter Attia post"},{"speaker":"[Aaron Straker]","startTime":658.969,"endTime":660.809,"body":"where he's"},{"speaker":"[Bryan]","startTime":660.803,"endTime":660.991,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":661.07,"endTime":665.712,"body":"talking about like, hey, I"},{"speaker":"[Aaron Straker]","startTime":661.07,"endTime":665.712,"body":"had heard about the sauna, and what he said"},{"speaker":"[Aaron Straker]","startTime":666.092,"endTime":671.495,"body":"in this video was it'd become"},{"speaker":"[Aaron Straker]","startTime":666.092,"endTime":671.495,"body":"incredibly bullish on the sauna based off of"},{"speaker":"[Aaron Straker]","startTime":672.156,"endTime":676.038,"body":"pretty much irrefutable evidence"},{"speaker":"[Aaron Straker]","startTime":672.156,"endTime":676.038,"body":"that he felt based off that point. And what"},{"speaker":"[Aaron Straker]","startTime":676.078,"endTime":680.62,"body":"I thought was really wild was"},{"speaker":"[Aaron Straker]","startTime":676.078,"endTime":680.62,"body":"what he said was the MED, so like minimum effective"},{"speaker":"[Aaron Straker]","startTime":680.66,"endTime":690.464,"body":"dose four times per week, 20"},{"speaker":"[Aaron Straker]","startTime":680.66,"endTime":690.464,"body":"minute sessions at 80 degrees Celsius. Coincidentally"},{"speaker":"[Aaron Straker]","startTime":690.504,"endTime":693.445,"body":"I'm like, all right, well,"},{"speaker":"[Aaron Straker]","startTime":690.504,"endTime":693.445,"body":"let me check what the sauna is at the body"},{"speaker":"[Aaron Straker]","startTime":693.465,"endTime":697.047,"body":"factory here at the gym. At"},{"speaker":"[Aaron Straker]","startTime":693.465,"endTime":697.047,"body":"the, there's like three levels you could sit."},{"speaker":"[Aaron Straker]","startTime":698.067,"endTime":702.489,"body":"At the top level, there's two"},{"speaker":"[Aaron Straker]","startTime":698.067,"endTime":702.489,"body":"gauges about three feet apart, four feet apart."},{"speaker":"[Aaron Straker]","startTime":703.166,"endTime":708.749,"body":"The lower ones at like 80,"},{"speaker":"[Aaron Straker]","startTime":703.166,"endTime":708.749,"body":"the upper ones at like 90. It is hot in there"},{"speaker":"[Bryan]","startTime":708.623,"endTime":708.764,"body":"Hmm."},{"speaker":"[Aaron Straker]","startTime":708.789,"endTime":708.869,"body":"and"},{"speaker":"[Bryan]","startTime":708.804,"endTime":708.924,"body":"Heh"},{"speaker":"[Aaron Straker]","startTime":708.889,"endTime":709.029,"body":"we're"},{"speaker":"[Bryan]","startTime":708.965,"endTime":709.025,"body":"heh"},{"speaker":"[Aaron Straker]","startTime":709.049,"endTime":709.309,"body":"doing"},{"speaker":"[Bryan]","startTime":709.145,"endTime":709.346,"body":"heh. Yeah."},{"speaker":"[Aaron Straker]","startTime":709.369,"endTime":715.212,"body":"15 minutes and I don't think"},{"speaker":"[Aaron Straker]","startTime":709.369,"endTime":715.212,"body":"I can make 20 minutes. Like those last three"},{"speaker":"[Aaron Straker]","startTime":715.292,"endTime":720.315,"body":"minutes, I'm like, if I'm in"},{"speaker":"[Aaron Straker]","startTime":715.292,"endTime":720.315,"body":"there by myself, I get a little worried. Where"},{"speaker":"[Aaron Straker]","startTime":720.335,"endTime":720.575,"body":"I'm like,"},{"speaker":"[Bryan]","startTime":720.543,"endTime":720.828,"body":"Wow."},{"speaker":"[Aaron Straker]","startTime":720.595,"endTime":723.797,"body":"if I pass out, there's no one"},{"speaker":"[Aaron Straker]","startTime":720.595,"endTime":723.797,"body":"in here to like pull me out sort of"},{"speaker":"[Bryan]","startTime":723.799,"endTime":724.019,"body":"Well,"},{"speaker":"[Aaron Straker]","startTime":723.837,"endTime":724.037,"body":"thing."},{"speaker":"[Bryan]","startTime":724.461,"endTime":729.842,"body":"maybe move down a level. Start at like"},{"speaker":"[Bryan]","startTime":724.461,"endTime":729.842,"body":"the level that's like 80, not 90, you know?"},{"speaker":"[Aaron Straker]","startTime":730.979,"endTime":733.867,"body":"Well, sorry, when you're sitting"},{"speaker":"[Aaron Straker]","startTime":730.979,"endTime":733.867,"body":"on the third tier, you're"},{"speaker":"[Bryan]","startTime":733.875,"endTime":733.995,"body":"It's"},{"speaker":"[Aaron Straker]","startTime":733.927,"endTime":734.107,"body":"pretty"},{"speaker":"[Bryan]","startTime":734.015,"endTime":734.156,"body":"like"},{"speaker":"[Aaron Straker]","startTime":734.147,"endTime":734.288,"body":"much,"},{"speaker":"[Bryan]","startTime":734.216,"endTime":735.059,"body":"half, it's half and"},{"speaker":"[Aaron Straker]","startTime":735.009,"endTime":735.13,"body":"it's"},{"speaker":"[Bryan]","startTime":735.099,"endTime":735.4,"body":"half."},{"speaker":"[Aaron Straker]","startTime":735.15,"endTime":736.553,"body":"like halfway, yeah, yeah."},{"speaker":"[Bryan]","startTime":737.085,"endTime":738.41,"body":"But what if you went to the second"},{"speaker":"[Bryan]","startTime":737.085,"endTime":738.41,"body":"tier?"},{"speaker":"[Aaron Straker]","startTime":739.454,"endTime":740.555,"body":"then it would be under 80."},{"speaker":"[Bryan]","startTime":741.111,"endTime":742.296,"body":"Ooh, that's a problem."},{"speaker":"[Aaron Straker]","startTime":743.034,"endTime":743.674,"body":"Yeah,"},{"speaker":"[Bryan]","startTime":743.681,"endTime":743.902,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":743.714,"endTime":747.335,"body":"so I was like pretty I was"},{"speaker":"[Aaron Straker]","startTime":743.714,"endTime":747.335,"body":"like damn well, I mean we've talked about this"},{"speaker":"[Aaron Straker]","startTime":747.375,"endTime":751.296,"body":"on the podcast before some"},{"speaker":"[Aaron Straker]","startTime":747.375,"endTime":751.296,"body":"of peter at is like his Recommendations or"},{"speaker":"[Aaron Straker]","startTime":751.316,"endTime":753.757,"body":"his baselines are kind of aggressive."},{"speaker":"[Aaron Straker]","startTime":751.316,"endTime":753.757,"body":"You know, we were"},{"speaker":"[Bryan]","startTime":753.747,"endTime":754.028,"body":"Yes,"},{"speaker":"[Aaron Straker]","startTime":753.777,"endTime":754.157,"body":"talking about the"},{"speaker":"[Bryan]","startTime":754.089,"endTime":754.25,"body":"for"},{"speaker":"[Aaron Straker]","startTime":754.177,"endTime":754.377,"body":"grip"},{"speaker":"[Bryan]","startTime":754.27,"endTime":754.551,"body":"sure."},{"speaker":"[Aaron Straker]","startTime":754.397,"endTime":759.158,"body":"strength one and I was like"},{"speaker":"[Aaron Straker]","startTime":754.397,"endTime":759.158,"body":"I cannot do that Um,"},{"speaker":"[Bryan]","startTime":757.989,"endTime":758.17,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":759.198,"endTime":763.64,"body":"but it has been it's been i've"},{"speaker":"[Aaron Straker]","startTime":759.198,"endTime":763.64,"body":"been enjoying it let's put it that way And"},{"speaker":"[Aaron Straker]","startTime":763.66,"endTime":768.121,"body":"then the last thing I have"},{"speaker":"[Aaron Straker]","startTime":763.66,"endTime":768.121,"body":"here is my sleep has been like historically"},{"speaker":"[Aaron Straker]","startTime":768.421,"endTime":769.401,"body":"very good"},{"speaker":"[Bryan]","startTime":769.847,"endTime":769.91,"body":"Hmm."},{"speaker":"[Aaron Straker]","startTime":770.098,"endTime":773.96,"body":"Over the past few weeks and"},{"speaker":"[Aaron Straker]","startTime":770.098,"endTime":773.96,"body":"the only thing I've really I mean yes calorie"},{"speaker":"[Aaron Straker]","startTime":774.0,"endTime":779.003,"body":"deficit has come in Unfortunately,"},{"speaker":"[Aaron Straker]","startTime":774.0,"endTime":779.003,"body":"my later meals are still generally at 10 p.m."},{"speaker":"[Aaron Straker]","startTime":779.803,"endTime":783.165,"body":"Will be it'll be after 9 when"},{"speaker":"[Aaron Straker]","startTime":779.803,"endTime":783.165,"body":"we wrap this podcast I still have a meal to"},{"speaker":"[Aaron Straker]","startTime":783.265,"endTime":788.909,"body":"eat But the sleep has been"},{"speaker":"[Aaron Straker]","startTime":783.265,"endTime":788.909,"body":"noticeably better and I was kind of like digging"},{"speaker":"[Aaron Straker]","startTime":788.949,"endTime":793.671,"body":"looking for like a mechanism"},{"speaker":"[Aaron Straker]","startTime":788.949,"endTime":793.671,"body":"there and what I found Was it it's increased"},{"speaker":"[Aaron Straker]","startTime":793.731,"endTime":800.927,"body":"melatonin production from the"},{"speaker":"[Aaron Straker]","startTime":793.731,"endTime":800.927,"body":"sauna? And another again conjecture like anecdote,"},{"speaker":"[Aaron Straker]","startTime":801.347,"endTime":805.389,"body":"I have been, while I have been"},{"speaker":"[Aaron Straker]","startTime":801.347,"endTime":805.389,"body":"sleeping really, really well, I do feel like"},{"speaker":"[Aaron Straker]","startTime":805.409,"endTime":809.37,"body":"quite groggy in the morning."},{"speaker":"[Aaron Straker]","startTime":805.409,"endTime":809.37,"body":"And I know that's what happens when I take"},{"speaker":"[Aaron Straker]","startTime":809.45,"endTime":812.992,"body":"like a, even like two and a"},{"speaker":"[Aaron Straker]","startTime":809.45,"endTime":812.992,"body":"half milligrams of melatonin or something."},{"speaker":"[Aaron Straker]","startTime":813.552,"endTime":817.534,"body":"And then when I got my genetic"},{"speaker":"[Aaron Straker]","startTime":813.552,"endTime":817.534,"body":"testing done, there was one of the, like my"},{"speaker":"[Aaron Straker]","startTime":818.394,"endTime":825.657,"body":"variations was like a very,"},{"speaker":"[Aaron Straker]","startTime":818.394,"endTime":825.657,"body":"very slow processing or metabolization of melatonin."},{"speaker":"[Bryan]","startTime":826.103,"endTime":826.248,"body":"Hmm."},{"speaker":"[Aaron Straker]","startTime":826.79,"endTime":831.001,"body":"So those all do kind of correlate,"},{"speaker":"[Aaron Straker]","startTime":826.79,"endTime":831.001,"body":"but the sleep has been quite nice. And it's"},{"speaker":"[Aaron Straker]","startTime":831.061,"endTime":834.67,"body":"probably another reason my"},{"speaker":"[Aaron Straker]","startTime":831.061,"endTime":834.67,"body":"recovery has been quite"},{"speaker":"[Bryan]","startTime":834.543,"endTime":835.964,"body":"Yeah,"},{"speaker":"[Aaron Straker]","startTime":834.71,"endTime":835.292,"body":"good as well."},{"speaker":"[Bryan]","startTime":835.984,"endTime":839.906,"body":"that would be interesting to know how"},{"speaker":"[Bryan]","startTime":835.984,"endTime":839.906,"body":"much your melatonin is increasing through the"},{"speaker":"[Bryan]","startTime":839.986,"endTime":843.549,"body":"use of the sauna versus like taking"},{"speaker":"[Bryan]","startTime":839.986,"endTime":843.549,"body":"it externally."},{"speaker":"[Aaron Straker]","startTime":844.231,"endTime":844.415,"body":"Yeah."},{"speaker":"[Bryan]","startTime":844.569,"endTime":849.092,"body":"But yeah, we'll never know that. I've"},{"speaker":"[Bryan]","startTime":844.569,"endTime":849.092,"body":"personally never really liked melatonin either."},{"speaker":"[Bryan]","startTime":849.192,"endTime":853.635,"body":"I feel like it gives me kind of an"},{"speaker":"[Bryan]","startTime":849.192,"endTime":853.635,"body":"outer body experience while I'm sleeping. I"},{"speaker":"[Bryan]","startTime":853.675,"endTime":858.239,"body":"almost feel like I have removed myself"},{"speaker":"[Bryan]","startTime":853.675,"endTime":858.239,"body":"from my body and I'm like watching myself sleep."},{"speaker":"[Bryan]","startTime":858.319,"endTime":859.7,"body":"It's kind of creepy. And"},{"speaker":"[Aaron Straker]","startTime":859.678,"endTime":859.799,"body":"That"},{"speaker":"[Bryan]","startTime":859.72,"endTime":859.82,"body":"then"},{"speaker":"[Aaron Straker]","startTime":859.819,"endTime":859.981,"body":"does"},{"speaker":"[Bryan]","startTime":859.86,"endTime":860.14,"body":"I wake"},{"speaker":"[Aaron Straker]","startTime":860.021,"endTime":860.183,"body":"sound"},{"speaker":"[Bryan]","startTime":860.18,"endTime":860.3,"body":"up"},{"speaker":"[Aaron Straker]","startTime":860.203,"endTime":860.546,"body":"creepy."},{"speaker":"[Bryan]","startTime":860.38,"endTime":861.941,"body":"also feeling like very groggy."},{"speaker":"[Aaron Straker]","startTime":863.806,"endTime":864.048,"body":"Yeah."},{"speaker":"[Bryan]","startTime":866.007,"endTime":867.628,"body":"Cool, well should I move on to more"},{"speaker":"[Bryan]","startTime":866.007,"endTime":867.628,"body":"updates?"},{"speaker":"[Aaron Straker]","startTime":868.126,"endTime":868.858,"body":"Yeah, I think that's it for"},{"speaker":"[Bryan]","startTime":868.769,"endTime":870.45,"body":"Cool,"},{"speaker":"[Aaron Straker]","startTime":868.899,"endTime":868.96,"body":"me."},{"speaker":"[Bryan]","startTime":870.47,"endTime":875.315,"body":"I'll try to be quick here. Two of them"},{"speaker":"[Bryan]","startTime":870.47,"endTime":875.315,"body":"are really quick biking updates. I did a Chapman"},{"speaker":"[Bryan]","startTime":875.335,"endTime":881.78,"body":"climb a few days ago. This one is,"},{"speaker":"[Bryan]","startTime":875.335,"endTime":881.78,"body":"so last week, or two weeks ago, I talked about"},{"speaker":"[Bryan]","startTime":881.98,"endTime":891.649,"body":"NCAR, which was 1.2 miles and a 6%"},{"speaker":"[Bryan]","startTime":881.98,"endTime":891.649,"body":"grade. Chapman is 2.5 miles and a 7% grade,"},{"speaker":"[Bryan]","startTime":892.229,"endTime":898.309,"body":"and it doesn't stop. It literally just"},{"speaker":"[Bryan]","startTime":892.229,"endTime":898.309,"body":"goes up at a 7% grade for 2.5 straight miles."},{"speaker":"[Bryan]","startTime":899.13,"endTime":905.514,"body":"It took me just under 25 minutes and"},{"speaker":"[Bryan]","startTime":899.13,"endTime":905.514,"body":"I spent the entire 25 minutes in zone five."},{"speaker":"[Bryan]","startTime":905.974,"endTime":910.717,"body":"I actually didn't know that I was capable"},{"speaker":"[Bryan]","startTime":905.974,"endTime":910.717,"body":"of doing that. So this may be like a relatively"},{"speaker":"[Bryan]","startTime":910.797,"endTime":915.26,"body":"new adaptation for me. But usually"},{"speaker":"[Bryan]","startTime":910.797,"endTime":915.26,"body":"I hit zone five and then I have to bounce out"},{"speaker":"[Bryan]","startTime":915.3,"endTime":918.722,"body":"of it within, you know, a couple of"},{"speaker":"[Bryan]","startTime":915.3,"endTime":918.722,"body":"minutes or I feel like I'm going to die. I"},{"speaker":"[Bryan]","startTime":918.762,"endTime":923.797,"body":"just like sat in it. for 25 minutes"},{"speaker":"[Bryan]","startTime":918.762,"endTime":923.797,"body":"and that was pretty wild and pretty awful."},{"speaker":"[Bryan]","startTime":924.217,"endTime":931.761,"body":"And then surprisingly, I had one high"},{"speaker":"[Bryan]","startTime":924.217,"endTime":931.761,"body":"resting heart rate reading, like a couple hours"},{"speaker":"[Bryan]","startTime":931.821,"endTime":935.603,"body":"later, I looked at my watch and it"},{"speaker":"[Bryan]","startTime":931.821,"endTime":935.603,"body":"was like 54 or something like that for resting"},{"speaker":"[Bryan]","startTime":935.643,"endTime":940.446,"body":"heart rate and it was 43 earlier that"},{"speaker":"[Bryan]","startTime":935.643,"endTime":940.446,"body":"morning. And then the next resting heart rate"},{"speaker":"[Bryan]","startTime":940.466,"endTime":944.756,"body":"reading it took. Later that evening"},{"speaker":"[Bryan]","startTime":940.466,"endTime":944.756,"body":"was back to normal and like the low to mid"},{"speaker":"[Bryan]","startTime":944.776,"endTime":949.979,"body":"40s. So that was really cool. I feel"},{"speaker":"[Bryan]","startTime":944.776,"endTime":949.979,"body":"like my body is really creating some adaptations"},{"speaker":"[Bryan]","startTime":950.399,"endTime":954.501,"body":"to the level of stress that I'm putting"},{"speaker":"[Bryan]","startTime":950.399,"endTime":954.501,"body":"it under because this is in comparison to one"},{"speaker":"[Bryan]","startTime":954.521,"endTime":959.984,"body":"of the first really hard rides I did"},{"speaker":"[Bryan]","startTime":954.521,"endTime":959.984,"body":"when we were back in San Diego in March. I"},{"speaker":"[Bryan]","startTime":960.024,"endTime":964.527,"body":"did a long ride for me at the time"},{"speaker":"[Bryan]","startTime":960.024,"endTime":964.527,"body":"that was 25 miles and my heart rate was up"},{"speaker":"[Bryan]","startTime":965.067,"endTime":970.97,"body":"17 beats for the next 36 hours. So"},{"speaker":"[Bryan]","startTime":965.067,"endTime":970.97,"body":"this time my heart rate just like handled it."},{"speaker":"[Bryan]","startTime":971.251,"endTime":974.773,"body":"went back to normal and I actually"},{"speaker":"[Bryan]","startTime":971.251,"endTime":974.773,"body":"felt recovered the next day and lifted and"},{"speaker":"[Bryan]","startTime":974.793,"endTime":981.156,"body":"stuff like that. So, um, so that was"},{"speaker":"[Bryan]","startTime":974.793,"endTime":981.156,"body":"pretty cool. Yesterday, I did my longest ride"},{"speaker":"[Bryan]","startTime":981.276,"endTime":986.319,"body":"ever. It was a 40 miles, but it was"},{"speaker":"[Bryan]","startTime":981.276,"endTime":986.319,"body":"super slow, steady state. I went with a buddy"},{"speaker":"[Bryan]","startTime":986.339,"endTime":991.623,"body":"of mine who is doing the bike race"},{"speaker":"[Bryan]","startTime":986.339,"endTime":991.623,"body":"with me in October. Um, but he has never done"},{"speaker":"[Bryan]","startTime":991.663,"endTime":995.265,"body":"anything over 20 miles before. And"},{"speaker":"[Bryan]","startTime":991.663,"endTime":995.265,"body":"so I've been pushing him to try to increase"},{"speaker":"[Bryan]","startTime":995.305,"endTime":1000.232,"body":"his mileage before we do 50 in October."},{"speaker":"[Bryan]","startTime":995.305,"endTime":1000.232,"body":"And so he came out with me and I just kind"},{"speaker":"[Bryan]","startTime":1000.272,"endTime":1005.038,"body":"of went at his pace. Uh, my average"},{"speaker":"[Bryan]","startTime":1000.272,"endTime":1005.038,"body":"heart rate was 112. And so that was kind of"},{"speaker":"[Bryan]","startTime":1005.078,"endTime":1009.503,"body":"cool that I was able to make it 40"},{"speaker":"[Bryan]","startTime":1005.078,"endTime":1009.503,"body":"miles, which took just under three hours with"},{"speaker":"[Bryan]","startTime":1009.543,"endTime":1016.05,"body":"him and, and just kind of like chill."},{"speaker":"[Bryan]","startTime":1009.543,"endTime":1016.05,"body":"And it felt like nothing really. Um, so yeah,"},{"speaker":"[Bryan]","startTime":1016.31,"endTime":1020.727,"body":"I'm really just kind of ready for the"},{"speaker":"[Bryan]","startTime":1016.31,"endTime":1020.727,"body":"50 mile race. I think like at this point. I'm"},{"speaker":"[Bryan]","startTime":1020.747,"endTime":1024.49,"body":"gonna go into the 50 mile race and"},{"speaker":"[Bryan]","startTime":1020.747,"endTime":1024.49,"body":"aside from working harder, it's just gonna"},{"speaker":"[Bryan]","startTime":1024.53,"endTime":1030.095,"body":"feel like another day going out biking,"},{"speaker":"[Bryan]","startTime":1024.53,"endTime":1030.095,"body":"which was kind of my goal over the last few"},{"speaker":"[Bryan]","startTime":1030.135,"endTime":1037.482,"body":"months of doing all this preparation."},{"speaker":"[Bryan]","startTime":1030.135,"endTime":1037.482,"body":"So yeah, two more quick updates. My body weight"},{"speaker":"[Bryan]","startTime":1037.842,"endTime":1044.091,"body":"is sort of stable after I talked about"},{"speaker":"[Bryan]","startTime":1037.842,"endTime":1044.091,"body":"it last month. that it had gone down below"},{"speaker":"[Bryan]","startTime":1044.1109999999999,"endTime":1049.032,"body":"190. I've been able to work it back"},{"speaker":"[Bryan]","startTime":1044.1109999999999,"endTime":1049.032,"body":"up into the 190s and it's been mostly around"},{"speaker":"[Bryan]","startTime":1049.052,"endTime":1056.614,"body":"191, 192. This morning it was 190.5,"},{"speaker":"[Bryan]","startTime":1049.052,"endTime":1056.614,"body":"which is one of the lowest ones I've seen since"},{"speaker":"[Bryan]","startTime":1056.834,"endTime":1061.856,"body":"it dropped below 190. So I'm feeling"},{"speaker":"[Bryan]","startTime":1056.834,"endTime":1061.856,"body":"good about that. At least I've figured out"},{"speaker":"[Bryan]","startTime":1061.896,"endTime":1070.478,"body":"my fueling and it seems like my subjective"},{"speaker":"[Bryan]","startTime":1061.896,"endTime":1070.478,"body":"sense of satiety is matching what's actually"},{"speaker":"[Bryan]","startTime":1070.538,"endTime":1075.211,"body":"happening. So that's cool. And then"},{"speaker":"[Bryan]","startTime":1070.538,"endTime":1075.211,"body":"the final update, which I'm really excited"},{"speaker":"[Bryan]","startTime":1075.251,"endTime":1082.873,"body":"about, is that I have decided to change"},{"speaker":"[Bryan]","startTime":1075.251,"endTime":1082.873,"body":"my own training to a full body routine for"},{"speaker":"[Bryan]","startTime":1082.954,"endTime":1088.515,"body":"the moment. This was a decision that"},{"speaker":"[Bryan]","startTime":1082.954,"endTime":1088.515,"body":"was born out of a literal moment where I was"},{"speaker":"[Bryan]","startTime":1088.655,"endTime":1095.377,"body":"about to do a leg workout two days"},{"speaker":"[Bryan]","startTime":1088.655,"endTime":1095.377,"body":"ago. And I was like, if I do this leg workout,"},{"speaker":"[Bryan]","startTime":1095.937,"endTime":1101.463,"body":"my quads are gonna be so sore for the"},{"speaker":"[Bryan]","startTime":1095.937,"endTime":1101.463,"body":"next four days. and I'm not gonna be able to"},{"speaker":"[Bryan]","startTime":1101.483,"endTime":1106.625,"body":"do my biking. I'm gonna be limping"},{"speaker":"[Bryan]","startTime":1101.483,"endTime":1106.625,"body":"around everywhere. I'm gonna really just have"},{"speaker":"[Bryan]","startTime":1106.665,"endTime":1112.387,"body":"like lower quality of life. And I feel"},{"speaker":"[Bryan]","startTime":1106.665,"endTime":1112.387,"body":"at this point, given that I've discussed that"},{"speaker":"[Bryan]","startTime":1112.428,"endTime":1117.109,"body":"biking is the priority until this bike"},{"speaker":"[Bryan]","startTime":1112.428,"endTime":1117.109,"body":"race in October, that I should be training"},{"speaker":"[Bryan]","startTime":1117.129,"endTime":1123.652,"body":"in a manner that supports my primary"},{"speaker":"[Bryan]","startTime":1117.129,"endTime":1123.652,"body":"goal. And so in that moment, instead of doing"},{"speaker":"[Bryan]","startTime":1123.712,"endTime":1128.854,"body":"five hard sets of quads to failure"},{"speaker":"[Bryan]","startTime":1123.712,"endTime":1128.854,"body":"with partials and what I had on the agenda"},{"speaker":"[Bryan]","startTime":1128.874,"endTime":1133.958,"body":"for the day, Um, I switched things"},{"speaker":"[Bryan]","startTime":1128.874,"endTime":1133.958,"body":"up and I designed myself a full body routine,"},{"speaker":"[Bryan]","startTime":1133.998,"endTime":1138.382,"body":"literally in like 15 minutes. I went"},{"speaker":"[Bryan]","startTime":1133.998,"endTime":1138.382,"body":"in true coach and, and added this thing in"},{"speaker":"[Bryan]","startTime":1138.582,"endTime":1144.848,"body":"and, uh, now, and then I did a full"},{"speaker":"[Bryan]","startTime":1138.582,"endTime":1144.848,"body":"body workout and so now for the next, I don't"},{"speaker":"[Bryan]","startTime":1144.868,"endTime":1148.671,"body":"know, until the bike race and whatever"},{"speaker":"[Bryan]","startTime":1144.868,"endTime":1148.671,"body":"it's six to eight, six, seven, eight weeks"},{"speaker":"[Bryan]","startTime":1148.691,"endTime":1152.215,"body":"at this point, um, I'm just going to"},{"speaker":"[Bryan]","startTime":1148.691,"endTime":1152.215,"body":"be doing a three times a week full body routine"},{"speaker":"[Bryan]","startTime":1152.535,"endTime":1158.856,"body":"and it's got one exercise per muscle"},{"speaker":"[Bryan]","startTime":1152.535,"endTime":1158.856,"body":"group. Um, most muscle groups are hit most"},{"speaker":"[Bryan]","startTime":1158.896,"endTime":1167.022,"body":"days, but I think some of them are"},{"speaker":"[Bryan]","startTime":1158.896,"endTime":1167.022,"body":"hit twice a week instead of three. Like yesterday"},{"speaker":"[Bryan]","startTime":1167.183,"endTime":1171.686,"body":"or yeah two days ago when I did this"},{"speaker":"[Bryan]","startTime":1167.183,"endTime":1171.686,"body":"it was leg curl, hack press."},{"speaker":"[Bryan]","startTime":1174.875,"endTime":1184.017,"body":"T-bar row, chest, cable chest press,"},{"speaker":"[Bryan]","startTime":1174.875,"endTime":1184.017,"body":"hammer curl, and cable lateral raise. So basically"},{"speaker":"[Bryan]","startTime":1184.077,"endTime":1188.498,"body":"everything except biceps was hit with"},{"speaker":"[Bryan]","startTime":1184.077,"endTime":1188.498,"body":"one exercise, and that's kind of similar to"},{"speaker":"[Bryan]","startTime":1188.518,"endTime":1194.0,"body":"what I'm gonna do today, or I mean,"},{"speaker":"[Bryan]","startTime":1188.518,"endTime":1194.0,"body":"except triceps. So same thing I'm gonna do"},{"speaker":"[Bryan]","startTime":1194.04,"endTime":1197.241,"body":"today, but I think again, this time"},{"speaker":"[Bryan]","startTime":1194.04,"endTime":1197.241,"body":"it's gonna be except biceps, and there's gonna"},{"speaker":"[Bryan]","startTime":1197.261,"endTime":1201.882,"body":"be like a tricep movement in there."},{"speaker":"[Bryan]","startTime":1197.261,"endTime":1201.882,"body":"So yeah, it's cool, I did the workout, it felt"},{"speaker":"[Bryan]","startTime":1201.922,"endTime":1207.506,"body":"great, I got a great stimulus. and"},{"speaker":"[Bryan]","startTime":1201.922,"endTime":1207.506,"body":"I didn't get sore. And that was really nice"},{"speaker":"[Bryan]","startTime":1208.907,"endTime":1215.092,"body":"to not have to have my quads be shattered"},{"speaker":"[Bryan]","startTime":1208.907,"endTime":1215.092,"body":"for half the week. So that's my update at the"},{"speaker":"[Bryan]","startTime":1215.132,"endTime":1220.497,"body":"moment. And for anyone following my"},{"speaker":"[Bryan]","startTime":1215.132,"endTime":1220.497,"body":"program in Brian's program, the full body routine"},{"speaker":"[Bryan]","startTime":1220.517,"endTime":1225.321,"body":"will be reflected in the new Meso."},{"speaker":"[Bryan]","startTime":1220.517,"endTime":1225.321,"body":"I just don't wanna stop this Meso in week four"},{"speaker":"[Bryan]","startTime":1225.902,"endTime":1230.511,"body":"and. Whatever. So yeah, starting in"},{"speaker":"[Bryan]","startTime":1225.902,"endTime":1230.511,"body":"two or three weeks, the app will be updated"},{"speaker":"[Bryan]","startTime":1230.551,"endTime":1234.836,"body":"with the new full body program. We'll"},{"speaker":"[Bryan]","startTime":1230.551,"endTime":1234.836,"body":"do that for five to eight weeks, somewhere"},{"speaker":"[Bryan]","startTime":1234.876,"endTime":1240.562,"body":"in that range, and then move back to"},{"speaker":"[Bryan]","startTime":1234.876,"endTime":1240.562,"body":"some sort of more hypertrophy-based split program."},{"speaker":"[Aaron Straker]","startTime":1243.334,"endTime":1249.367,"body":"I think that is a, the decision"},{"speaker":"[Aaron Straker]","startTime":1243.334,"endTime":1249.367,"body":"you made was a victory over your own ego, which"},{"speaker":"[Aaron Straker]","startTime":1249.407,"endTime":1249.687,"body":"I think"},{"speaker":"[Bryan]","startTime":1249.756,"endTime":1249.943,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":1249.868,"endTime":1253.135,"body":"at this point in our lives"},{"speaker":"[Aaron Straker]","startTime":1249.868,"endTime":1253.135,"body":"generally is a positive thing."},{"speaker":"[Bryan]","startTime":1254.435,"endTime":1258.421,"body":"Yeah, for sure. No, I'm really excited"},{"speaker":"[Bryan]","startTime":1254.435,"endTime":1258.421,"body":"about it. It kind of has reinvigorated me in"},{"speaker":"[Bryan]","startTime":1258.461,"endTime":1261.966,"body":"training lifting again anyway, knowing"},{"speaker":"[Bryan]","startTime":1258.461,"endTime":1261.966,"body":"I'm not just demolishing myself."},{"speaker":"[Aaron Straker]","startTime":1263.666,"endTime":1266.613,"body":"Yeah, especially when the goal"},{"speaker":"[Aaron Straker]","startTime":1263.666,"endTime":1266.613,"body":"has shifted temporarily."},{"speaker":"[Bryan]","startTime":1267.116,"endTime":1267.324,"body":"Yep."},{"speaker":"[Aaron Straker]","startTime":1269.138,"endTime":1270.078,"body":"Ready to get into the episode?"},{"speaker":"[Bryan]","startTime":1270.603,"endTime":1271.308,"body":"Let's do it, buddy."},{"speaker":"[Aaron Straker]","startTime":1272.24,"endTime":1276.983,"body":"Great. So, this episode was"},{"speaker":"[Aaron Straker]","startTime":1272.24,"endTime":1276.983,"body":"kind of inspired, I mean, I won't even say"},{"speaker":"[Aaron Straker]","startTime":1277.023,"endTime":1282.327,"body":"kind of inspired, inspired"},{"speaker":"[Aaron Straker]","startTime":1277.023,"endTime":1282.327,"body":"by numerous clients of mine. But the first"},{"speaker":"[Aaron Straker]","startTime":1282.567,"endTime":1287.091,"body":"one that kind of kicked it"},{"speaker":"[Aaron Straker]","startTime":1282.567,"endTime":1287.091,"body":"off, I have a very recent new client, Josh,"},{"speaker":"[Aaron Straker]","startTime":1287.511,"endTime":1291.954,"body":"he came to me with very explicit"},{"speaker":"[Aaron Straker]","startTime":1287.511,"endTime":1291.954,"body":"goals and I love that because from, you know,"},{"speaker":"[Aaron Straker]","startTime":1291.974,"endTime":1295.197,"body":"kind of my background, the"},{"speaker":"[Aaron Straker]","startTime":1291.974,"endTime":1295.197,"body":"way I am, I love when we have objective things"},{"speaker":"[Aaron Straker]","startTime":1295.217,"endTime":1299.823,"body":"that we can work towards. And"},{"speaker":"[Aaron Straker]","startTime":1295.217,"endTime":1299.823,"body":"he was like, Aaron, you know, I'm turning 50"},{"speaker":"[Aaron Straker]","startTime":1299.863,"endTime":1303.144,"body":"years old and I think we have"},{"speaker":"[Aaron Straker]","startTime":1299.863,"endTime":1303.144,"body":"like five, five or six months or something"},{"speaker":"[Aaron Straker]","startTime":1303.164,"endTime":1307.687,"body":"like that still. And he's like,"},{"speaker":"[Aaron Straker]","startTime":1303.164,"endTime":1307.687,"body":"I want to be sub 10% for my 50th birthday,"},{"speaker":"[Aaron Straker]","startTime":1307.727,"endTime":1310.748,"body":"you know, and like, this is"},{"speaker":"[Aaron Straker]","startTime":1307.727,"endTime":1310.748,"body":"what I've been doing. This is my history. Like,"},{"speaker":"[Aaron Straker]","startTime":1310.868,"endTime":1315.21,"body":"can we make it happen sort"},{"speaker":"[Aaron Straker]","startTime":1310.868,"endTime":1315.21,"body":"of thing? And I was like, yes, I love this."},{"speaker":"[Aaron Straker]","startTime":1315.25,"endTime":1320.973,"body":"He's super into it. Super diligent."},{"speaker":"[Aaron Straker]","startTime":1315.25,"endTime":1320.973,"body":"He's actually coming from a more like carnivore"},{"speaker":"[Aaron Straker]","startTime":1321.053,"endTime":1325.355,"body":"keto background that he's been"},{"speaker":"[Aaron Straker]","startTime":1321.053,"endTime":1325.355,"body":"doing. And he's like, I think it potentially"},{"speaker":"[Aaron Straker]","startTime":1325.375,"endTime":1331.7,"body":"just kind of like run its course."},{"speaker":"[Aaron Straker]","startTime":1325.375,"endTime":1331.7,"body":"in my life, I may need to start introducing"},{"speaker":"[Aaron Straker]","startTime":1331.74,"endTime":1336.584,"body":"some carbohydrate again, but"},{"speaker":"[Aaron Straker]","startTime":1331.74,"endTime":1336.584,"body":"I'm going to defer to you. So that was kind"},{"speaker":"[Aaron Straker]","startTime":1336.625,"endTime":1340.428,"body":"of like the kind of kickstart"},{"speaker":"[Aaron Straker]","startTime":1336.625,"endTime":1340.428,"body":"of it. And then through this week's check in,"},{"speaker":"[Aaron Straker]","startTime":1340.648,"endTime":1344.932,"body":"I've just kind of, I have a"},{"speaker":"[Aaron Straker]","startTime":1340.648,"endTime":1344.932,"body":"handful of clients who, like another one that"},{"speaker":"[Aaron Straker]","startTime":1345.112,"endTime":1350.657,"body":"kind of came to mind, who's"},{"speaker":"[Aaron Straker]","startTime":1345.112,"endTime":1350.657,"body":"56. And he's like, hey, you know, job priority."},{"speaker":"[Aaron Straker]","startTime":1352.266,"endTime":1355.888,"body":"took my job and career, took"},{"speaker":"[Aaron Straker]","startTime":1352.266,"endTime":1355.888,"body":"the priority. I let my health kinda go on the"},{"speaker":"[Aaron Straker]","startTime":1355.928,"endTime":1361.692,"body":"back burner. I'm ready to like"},{"speaker":"[Aaron Straker]","startTime":1355.928,"endTime":1361.692,"body":"change that. And he's been smashing, like training"},{"speaker":"[Aaron Straker]","startTime":1361.752,"endTime":1369.057,"body":"super hard. We're pushing 20"},{"speaker":"[Aaron Straker]","startTime":1361.752,"endTime":1369.057,"body":"pounds down in like seven weeks. So like really,"},{"speaker":"[Bryan]","startTime":1369.111,"endTime":1369.296,"body":"That's"},{"speaker":"[Aaron Straker]","startTime":1369.117,"endTime":1369.557,"body":"really good"},{"speaker":"[Bryan]","startTime":1369.378,"endTime":1369.685,"body":"awesome."},{"speaker":"[Aaron Straker]","startTime":1369.597,"endTime":1375.958,"body":"progress. Yeah, and tons of"},{"speaker":"[Aaron Straker]","startTime":1369.597,"endTime":1375.958,"body":"improvements on the health marker side of things"},{"speaker":"[Aaron Straker]","startTime":1375.978,"endTime":1382.203,"body":"too. And I tell them, I share"},{"speaker":"[Aaron Straker]","startTime":1375.978,"endTime":1382.203,"body":"this with my clients who are older, that it"},{"speaker":"[Aaron Straker]","startTime":1382.263,"endTime":1387.948,"body":"inspires me because that's"},{"speaker":"[Aaron Straker]","startTime":1382.263,"endTime":1387.948,"body":"one of my, I would say, biggest personal fears"},{"speaker":"[Aaron Straker]","startTime":1388.048,"endTime":1394.333,"body":"is the how much longer can"},{"speaker":"[Aaron Straker]","startTime":1388.048,"endTime":1394.333,"body":"I do this? Having this realization that, I"},{"speaker":"[Aaron Straker]","startTime":1394.353,"endTime":1398.997,"body":"mean, sure, my youth or however"},{"speaker":"[Aaron Straker]","startTime":1394.353,"endTime":1398.997,"body":"you want to frame it is, those years are..."},{"speaker":"[Aaron Straker]","startTime":1400.126,"endTime":1404.39,"body":"to my kind of, I guess I could"},{"speaker":"[Aaron Straker]","startTime":1400.126,"endTime":1404.39,"body":"say incorrect assumptions are going to be sun"},{"speaker":"[Aaron Straker]","startTime":1404.43,"endTime":1409.035,"body":"setting or off soon. And then"},{"speaker":"[Aaron Straker]","startTime":1404.43,"endTime":1409.035,"body":"just seeing it from these kinds of like that's"},{"speaker":"[Aaron Straker]","startTime":1409.095,"endTime":1412.019,"body":"but that's not the case. You"},{"speaker":"[Aaron Straker]","startTime":1409.095,"endTime":1412.019,"body":"know, I've seen people who are in their early"},{"speaker":"[Aaron Straker]","startTime":1412.059,"endTime":1417.43,"body":"50s still in amazing shape."},{"speaker":"[Aaron Straker]","startTime":1412.059,"endTime":1417.43,"body":"And I could still have 18 years of this sort"},{"speaker":"[Aaron Straker]","startTime":1417.47,"endTime":1422.612,"body":"of thing. And I put a story"},{"speaker":"[Aaron Straker]","startTime":1417.47,"endTime":1422.612,"body":"up on my socials, kind of speaking about this,"},{"speaker":"[Aaron Straker]","startTime":1423.292,"endTime":1427.233,"body":"and we got a really good question"},{"speaker":"[Aaron Straker]","startTime":1423.292,"endTime":1427.233,"body":"from someone who listens to the podcast, was"},{"speaker":"[Aaron Straker]","startTime":1427.253,"endTime":1431.254,"body":"like, hey, this would be awesome"},{"speaker":"[Aaron Straker]","startTime":1427.253,"endTime":1431.254,"body":"if you guys could talk about it on the podcast,"},{"speaker":"[Aaron Straker]","startTime":1431.294,"endTime":1436.776,"body":"because I'm getting into my"},{"speaker":"[Aaron Straker]","startTime":1431.294,"endTime":1436.776,"body":"lifting journey, or more into it now in my"},{"speaker":"[Aaron Straker]","startTime":1437.036,"endTime":1443.617,"body":"late 30s, and sometimes I feel"},{"speaker":"[Aaron Straker]","startTime":1437.036,"endTime":1443.617,"body":"like this ship has proverbially sailed on me"},{"speaker":"[Aaron Straker]","startTime":1443.637,"endTime":1447.171,"body":"already. So obviously we talked"},{"speaker":"[Aaron Straker]","startTime":1443.637,"endTime":1447.171,"body":"to Brian and we thought it would be a really"},{"speaker":"[Aaron Straker]","startTime":1447.211,"endTime":1448.659,"body":"good episode to cover."},{"speaker":"[Bryan]","startTime":1450.683,"endTime":1457.026,"body":"Yeah, that, um, so the, the age thing,"},{"speaker":"[Bryan]","startTime":1450.683,"endTime":1457.026,"body":"we were confused in the beginning of the show."},{"speaker":"[Bryan]","startTime":1457.106,"endTime":1460.248,"body":"I think you said, so you were talking"},{"speaker":"[Bryan]","startTime":1457.106,"endTime":1460.248,"body":"about your client who was 49, but it was the"},{"speaker":"[Bryan]","startTime":1460.308,"endTime":1464.69,"body":"Instagram person that was 39 that submitted"},{"speaker":"[Bryan]","startTime":1460.308,"endTime":1464.69,"body":"the question."},{"speaker":"[Aaron Straker]","startTime":1463.346,"endTime":1464.395,"body":"Yes, yes, sorry."},{"speaker":"[Bryan]","startTime":1464.79,"endTime":1468.532,"body":"Okay. That was, okay. Got it. And I"},{"speaker":"[Bryan]","startTime":1464.79,"endTime":1468.532,"body":"think the Instagram person also said they had"},{"speaker":"[Bryan]","startTime":1468.752,"endTime":1471.093,"body":"a five years of hypertrophy training."},{"speaker":"[Bryan]","startTime":1468.752,"endTime":1471.093,"body":"Right."},{"speaker":"[Aaron Straker]","startTime":1472.41,"endTime":1474.164,"body":"I don't remember off the top"},{"speaker":"[Aaron Straker]","startTime":1472.41,"endTime":1474.164,"body":"of my head, but"},{"speaker":"[Bryan]","startTime":1474.291,"endTime":1474.591,"body":"I think"},{"speaker":"[Aaron Straker]","startTime":1474.487,"endTime":1474.668,"body":"yeah."},{"speaker":"[Bryan]","startTime":1474.631,"endTime":1477.952,"body":"that was the number or five years of"},{"speaker":"[Bryan]","startTime":1474.631,"endTime":1477.952,"body":"training going into it or whatever. And they're"},{"speaker":"[Bryan]","startTime":1477.992,"endTime":1481.093,"body":"worried that at 39 that they're not"},{"speaker":"[Bryan]","startTime":1477.992,"endTime":1481.093,"body":"going to be able to make any more gains."},{"speaker":"[Aaron Straker]","startTime":1481.512,"endTime":1481.718,"body":"Mm-hmm."},{"speaker":"[Bryan]","startTime":1481.753,"endTime":1487.314,"body":"And so yeah, that's, that's interesting."},{"speaker":"[Bryan]","startTime":1481.753,"endTime":1487.314,"body":"And I remember, I reflect back on when I was"},{"speaker":"[Bryan]","startTime":1487.354,"endTime":1492.916,"body":"a youth, kind of what you were saying."},{"speaker":"[Bryan]","startTime":1487.354,"endTime":1492.916,"body":"And I was very fearful of the period of time"},{"speaker":"[Bryan]","startTime":1493.036,"endTime":1500.058,"body":"where I believed I was going to stop"},{"speaker":"[Bryan]","startTime":1493.036,"endTime":1500.058,"body":"making gains. I, I was so tied to this thing"},{"speaker":"[Bryan]","startTime":1500.738,"endTime":1504.429,"body":"that I didn't know what I was gonna"},{"speaker":"[Bryan]","startTime":1500.738,"endTime":1504.429,"body":"do. I was like, this is my passion. If I'm"},{"speaker":"[Bryan]","startTime":1504.449,"endTime":1508.592,"body":"not making gains, like what's my purpose"},{"speaker":"[Bryan]","startTime":1504.449,"endTime":1508.592,"body":"kind of thing. And that's like a silly thought"},{"speaker":"[Bryan]","startTime":1508.612,"endTime":1512.554,"body":"when you're in your 20s, because as"},{"speaker":"[Bryan]","startTime":1508.612,"endTime":1512.554,"body":"you get older, you realize that like your purpose"},{"speaker":"[Bryan]","startTime":1512.995,"endTime":1517.778,"body":"meanders and there's many different"},{"speaker":"[Bryan]","startTime":1512.995,"endTime":1517.778,"body":"like hats that you wear throughout the course"},{"speaker":"[Bryan]","startTime":1517.798,"endTime":1524.984,"body":"of life. But I remember being very"},{"speaker":"[Bryan]","startTime":1517.798,"endTime":1524.984,"body":"fearful of that time. And then I start thinking"},{"speaker":"[Bryan]","startTime":1525.004,"endTime":1531.219,"body":"about 39 now and I'm almost 41. And"},{"speaker":"[Bryan]","startTime":1525.004,"endTime":1531.219,"body":"it's not that I look at 39 and like, oh, this"},{"speaker":"[Bryan]","startTime":1531.259,"endTime":1536.541,"body":"young baby over here has so much, you"},{"speaker":"[Bryan]","startTime":1531.259,"endTime":1536.541,"body":"know, living to do or anything like that. But"},{"speaker":"[Bryan]","startTime":1536.601,"endTime":1542.884,"body":"there are plenty of gains to be made."},{"speaker":"[Bryan]","startTime":1536.601,"endTime":1542.884,"body":"And especially because he's still pretty early"},{"speaker":"[Bryan]","startTime":1542.924,"endTime":1551.243,"body":"into his journey. Coming from my perspective"},{"speaker":"[Bryan]","startTime":1542.924,"endTime":1551.243,"body":"at 39, I had been training for 24 years. And"},{"speaker":"[Bryan]","startTime":1551.323,"endTime":1555.927,"body":"so the amount of gains that I probably"},{"speaker":"[Bryan]","startTime":1551.323,"endTime":1555.927,"body":"had left to make from 39, maybe we're still"},{"speaker":"[Bryan]","startTime":1555.967,"endTime":1559.45,"body":"there. Like they're, they're probably,"},{"speaker":"[Bryan]","startTime":1555.967,"endTime":1559.45,"body":"I don't think I, I wouldn't be comfortable"},{"speaker":"[Bryan]","startTime":1559.471,"endTime":1563.174,"body":"saying there were no more gains to"},{"speaker":"[Bryan]","startTime":1559.471,"endTime":1563.174,"body":"be had by any means because Alberto Nunez is"},{"speaker":"[Bryan]","startTime":1563.234,"endTime":1568.719,"body":"my agent and he's certainly still making"},{"speaker":"[Bryan]","startTime":1563.234,"endTime":1568.719,"body":"gains. Uh, we'll touch on Jeff Al Alberts here"},{"speaker":"[Bryan]","startTime":1568.739,"endTime":1575.005,"body":"in a little bit as he's a bit older."},{"speaker":"[Bryan]","startTime":1568.739,"endTime":1575.005,"body":"Um, but you know, five years into your journey."},{"speaker":"[Bryan]","startTime":1576.711,"endTime":1581.236,"body":"I don't know exactly whether those"},{"speaker":"[Bryan]","startTime":1576.711,"endTime":1581.236,"body":"five years have been as optimal as possible,"},{"speaker":"[Bryan]","startTime":1581.817,"endTime":1592.411,"body":"but my guess is that just by more optimizing"},{"speaker":"[Bryan]","startTime":1581.817,"endTime":1592.411,"body":"things, there's plenty of gains to be had between"},{"speaker":"[Bryan]","startTime":1592.451,"endTime":1595.254,"body":"39 and 49 and possibly even beyond"},{"speaker":"[Bryan]","startTime":1592.451,"endTime":1595.254,"body":"that."},{"speaker":"[Aaron Straker]","startTime":1597.31,"endTime":1603.395,"body":"Yeah, I would agree with that"},{"speaker":"[Aaron Straker]","startTime":1597.31,"endTime":1603.395,"body":"too, especially it really is relative to what"},{"speaker":"[Aaron Straker]","startTime":1603.415,"endTime":1608.399,"body":"your information sources are"},{"speaker":"[Aaron Straker]","startTime":1603.415,"endTime":1608.399,"body":"in as a, let's call it as a lifter, how you"},{"speaker":"[Aaron Straker]","startTime":1608.44,"endTime":1614.025,"body":"kind of progress through those"},{"speaker":"[Aaron Straker]","startTime":1608.44,"endTime":1614.025,"body":"information sources and not to kind of sound"},{"speaker":"[Aaron Straker]","startTime":1614.045,"endTime":1617.628,"body":"conceited or anything like"},{"speaker":"[Aaron Straker]","startTime":1614.045,"endTime":1617.628,"body":"that. But for people who do listen to the podcast,"},{"speaker":"[Aaron Straker]","startTime":1617.688,"endTime":1622.092,"body":"I feel very confident that"},{"speaker":"[Aaron Straker]","startTime":1617.688,"endTime":1622.092,"body":"the information and advice that Brian and I"},{"speaker":"[Aaron Straker]","startTime":1622.132,"endTime":1628.707,"body":"provide is like. quite sound,"},{"speaker":"[Aaron Straker]","startTime":1622.132,"endTime":1628.707,"body":"especially with, you know, full of context"},{"speaker":"[Aaron Straker]","startTime":1628.787,"endTime":1633.292,"body":"and within the proper application"},{"speaker":"[Aaron Straker]","startTime":1628.787,"endTime":1633.292,"body":"and stuff. But when people get into the fitness,"},{"speaker":"[Aaron Straker]","startTime":1633.753,"endTime":1638.994,"body":"you know, life or whatever,"},{"speaker":"[Aaron Straker]","startTime":1633.753,"endTime":1638.994,"body":"many, many times it's through like influencers"},{"speaker":"[Aaron Straker]","startTime":1639.054,"endTime":1643.456,"body":"or things like that or maybe"},{"speaker":"[Aaron Straker]","startTime":1639.054,"endTime":1643.456,"body":"I mean God forbid like YouTube ads or whatever"},{"speaker":"[Aaron Straker]","startTime":1643.537,"endTime":1648.919,"body":"and a lot like I would say"},{"speaker":"[Aaron Straker]","startTime":1643.537,"endTime":1648.919,"body":"70 80 percent of the information is like piss"},{"speaker":"[Aaron Straker]","startTime":1648.98,"endTime":1655.363,"body":"poor you know and it takes"},{"speaker":"[Aaron Straker]","startTime":1648.98,"endTime":1655.363,"body":"reps in sometimes like years I mean probably"},{"speaker":"[Aaron Straker]","startTime":1655.423,"endTime":1658.445,"body":"I wouldn't even say often or"},{"speaker":"[Aaron Straker]","startTime":1655.423,"endTime":1658.445,"body":"sorry I wouldn't even say sometimes I would"},{"speaker":"[Aaron Straker]","startTime":1658.465,"endTime":1664.588,"body":"say often years of like sifting"},{"speaker":"[Aaron Straker]","startTime":1658.465,"endTime":1664.588,"body":"through poor information sources to find like"},{"speaker":"[Aaron Straker]","startTime":1664.728,"endTime":1670.5,"body":"decent information sources"},{"speaker":"[Aaron Straker]","startTime":1664.728,"endTime":1670.5,"body":"and I know that was the case for myself. So"},{"speaker":"[Aaron Straker]","startTime":1670.78,"endTime":1675.004,"body":"I think it's hard to say because"},{"speaker":"[Aaron Straker]","startTime":1670.78,"endTime":1675.004,"body":"like I said, I've been training like I've been"},{"speaker":"[Aaron Straker]","startTime":1675.044,"endTime":1684.271,"body":"training 20 years, right? Of"},{"speaker":"[Aaron Straker]","startTime":1675.044,"endTime":1684.271,"body":"those 20, maybe like nine were like really,"},{"speaker":"[Aaron Straker]","startTime":1684.351,"endTime":1686.753,"body":"really good and productive"},{"speaker":"[Aaron Straker]","startTime":1684.351,"endTime":1686.753,"body":"sort of thing."},{"speaker":"[Bryan]","startTime":1688.007,"endTime":1693.83,"body":"Yeah, yeah, I agree. I mean, it's interesting"},{"speaker":"[Bryan]","startTime":1688.007,"endTime":1693.83,"body":"to think about the CrossFit days and whether"},{"speaker":"[Bryan]","startTime":1693.89,"endTime":1699.313,"body":"those were productive or not, because"},{"speaker":"[Bryan]","startTime":1693.89,"endTime":1699.313,"body":"I do feel like there was a somewhat significant"},{"speaker":"[Bryan]","startTime":1699.573,"endTime":1705.908,"body":"strength increase for me in... the"},{"speaker":"[Bryan]","startTime":1699.573,"endTime":1705.908,"body":"slow lifts and obviously in the fast lifts"},{"speaker":"[Bryan]","startTime":1705.928,"endTime":1709.771,"body":"because I had never done them before"},{"speaker":"[Bryan]","startTime":1705.928,"endTime":1709.771,"body":"CrossFit, but the slow lifts definitely got"},{"speaker":"[Bryan]","startTime":1709.811,"endTime":1712.833,"body":"stronger over that period of time."},{"speaker":"[Bryan]","startTime":1709.811,"endTime":1712.833,"body":"I don't know whether they would have gotten"},{"speaker":"[Bryan]","startTime":1712.853,"endTime":1716.316,"body":"stronger anyways just through like"},{"speaker":"[Bryan]","startTime":1712.853,"endTime":1716.316,"body":"becoming a man, you know, going from being"},{"speaker":"[Bryan]","startTime":1716.436,"endTime":1724.162,"body":"26 to being 36 or whatever over that"},{"speaker":"[Bryan]","startTime":1716.436,"endTime":1724.162,"body":"period of time. But yeah, those things, one"},{"speaker":"[Bryan]","startTime":1724.202,"endTime":1728.205,"body":"of the main points that I was gonna"},{"speaker":"[Bryan]","startTime":1724.202,"endTime":1728.205,"body":"make in this episode, and I think I'll just"},{"speaker":"[Bryan]","startTime":1728.245,"endTime":1734.141,"body":"bring it up now as I think it fits,"},{"speaker":"[Bryan]","startTime":1728.245,"endTime":1734.141,"body":"is that When we look at studies of increases"},{"speaker":"[Bryan]","startTime":1735.101,"endTime":1741.366,"body":"as we age in the strength sport or"},{"speaker":"[Bryan]","startTime":1735.101,"endTime":1741.366,"body":"physique sport or any of these kind of weightlifting"},{"speaker":"[Bryan]","startTime":1741.406,"endTime":1749.712,"body":"based sports, what we see is that explosive"},{"speaker":"[Bryan]","startTime":1741.406,"endTime":1749.712,"body":"strength slash speed tops out in your like"},{"speaker":"[Bryan]","startTime":1749.812,"endTime":1755.656,"body":"mid 20s, maybe late 20s. But when you're"},{"speaker":"[Bryan]","startTime":1749.812,"endTime":1755.656,"body":"talking about Olympic lifting and sprinting,"},{"speaker":"[Bryan]","startTime":1756.216,"endTime":1762.502,"body":"like you just don't see people in their"},{"speaker":"[Bryan]","startTime":1756.216,"endTime":1762.502,"body":"30s. winning explosive events pretty much anywhere."},{"speaker":"[Bryan]","startTime":1763.484,"endTime":1770.252,"body":"But when it comes to slow strength,"},{"speaker":"[Bryan]","startTime":1763.484,"endTime":1770.252,"body":"like deadlifts and squats and bench presses"},{"speaker":"[Bryan]","startTime":1770.292,"endTime":1775.659,"body":"and overhead presses and things like"},{"speaker":"[Bryan]","startTime":1770.292,"endTime":1775.659,"body":"that, or like controlled hypertrophy training"},{"speaker":"[Bryan]","startTime":1775.719,"endTime":1781.501,"body":"type movements, you see these increase."},{"speaker":"[Bryan]","startTime":1775.719,"endTime":1781.501,"body":"all the way up through your 40s and even into"},{"speaker":"[Bryan]","startTime":1781.521,"endTime":1786.526,"body":"your early 50s before those kind of"},{"speaker":"[Bryan]","startTime":1781.521,"endTime":1786.526,"body":"like level off or begin moving backwards depending"},{"speaker":"[Bryan]","startTime":1786.606,"endTime":1792.251,"body":"on, I guess, how you treat yourself"},{"speaker":"[Bryan]","startTime":1786.606,"endTime":1792.251,"body":"and natural causes of aging and all these things."},{"speaker":"[Bryan]","startTime":1793.192,"endTime":1798.717,"body":"But I think that hypertrophy, the idea"},{"speaker":"[Bryan]","startTime":1793.192,"endTime":1798.717,"body":"of getting bigger muscles and separating that"},{"speaker":"[Bryan]","startTime":1798.757,"endTime":1805.372,"body":"from getting stronger. I believe that"},{"speaker":"[Bryan]","startTime":1798.757,"endTime":1805.372,"body":"one is much more aligned with the increases"},{"speaker":"[Bryan]","startTime":1805.432,"endTime":1811.439,"body":"in strength than the increases in explosiveness."},{"speaker":"[Bryan]","startTime":1805.432,"endTime":1811.439,"body":"And being able to put muscle on your frame"},{"speaker":"[Bryan]","startTime":1812.18,"endTime":1820.216,"body":"is really just dependent upon being"},{"speaker":"[Bryan]","startTime":1812.18,"endTime":1820.216,"body":"in the hormonal milieu of a slight surplus"},{"speaker":"[Bryan]","startTime":1820.376,"endTime":1826.48,"body":"and optimizing some certain lifestyle"},{"speaker":"[Bryan]","startTime":1820.376,"endTime":1826.48,"body":"variables and our muscles will hypertrophy."},{"speaker":"[Bryan]","startTime":1826.9,"endTime":1832.805,"body":"So I don't think that that's, you know,"},{"speaker":"[Bryan]","startTime":1826.9,"endTime":1832.805,"body":"limited or mitigated by age up to a point that"},{"speaker":"[Bryan]","startTime":1832.845,"endTime":1835.266,"body":"is much later than being 39 for sure."},{"speaker":"[Aaron Straker]","startTime":1836.658,"endTime":1841.081,"body":"While we're on the kind of"},{"speaker":"[Aaron Straker]","startTime":1836.658,"endTime":1841.081,"body":"subject there, I know we're my kind of, again,"},{"speaker":"[Aaron Straker]","startTime":1841.261,"endTime":1846.224,"body":"this is pretty much my conjecture,"},{"speaker":"[Aaron Straker]","startTime":1841.261,"endTime":1846.224,"body":"things that I've seen. If you were to put some"},{"speaker":"[Aaron Straker]","startTime":1846.264,"endTime":1852.569,"body":"numbers or an approximation"},{"speaker":"[Aaron Straker]","startTime":1846.264,"endTime":1852.569,"body":"of numbers, where do you think those numbers"},{"speaker":"[Aaron Straker]","startTime":1852.609,"endTime":1859.574,"body":"would kind of start shifting?"},{"speaker":"[Aaron Straker]","startTime":1852.609,"endTime":1859.574,"body":"Where is like the cell replication speed? things,"},{"speaker":"[Aaron Straker]","startTime":1859.774,"endTime":1864.42,"body":"hormones decreasing, like where"},{"speaker":"[Aaron Straker]","startTime":1859.774,"endTime":1864.42,"body":"would you, if you had to, and for all of the"},{"speaker":"[Aaron Straker]","startTime":1864.46,"endTime":1866.783,"body":"listeners out there, these"},{"speaker":"[Aaron Straker]","startTime":1864.46,"endTime":1866.783,"body":"are just Brian and I's kind of"},{"speaker":"[Bryan]","startTime":1867.405,"endTime":1867.649,"body":"Mm-hmm."},{"speaker":"[Aaron Straker]","startTime":1868.465,"endTime":1872.43,"body":"anecdotal kind of perceptions,"},{"speaker":"[Aaron Straker]","startTime":1868.465,"endTime":1872.43,"body":"where would you kind of put that? Your body"},{"speaker":"[Aaron Straker]","startTime":1872.47,"endTime":1874.733,"body":"really, your age really starts"},{"speaker":"[Aaron Straker]","startTime":1872.47,"endTime":1874.733,"body":"working against you."},{"speaker":"[Bryan]","startTime":1875.447,"endTime":1882.091,"body":"Yeah, I mean, I think they happen probably"},{"speaker":"[Bryan]","startTime":1875.447,"endTime":1882.091,"body":"at different levels and at different rates."},{"speaker":"[Bryan]","startTime":1882.692,"endTime":1883.012,"body":"So,"},{"speaker":"[Aaron Straker]","startTime":1882.718,"endTime":1882.923,"body":"Mm-hmm."},{"speaker":"[Bryan]","startTime":1883.172,"endTime":1888.456,"body":"I mean, like, there's probably, you"},{"speaker":"[Bryan]","startTime":1883.172,"endTime":1888.456,"body":"know, some that begin to decline pretty significantly,"},{"speaker":"[Bryan]","startTime":1888.596,"endTime":1893.199,"body":"like some aspects of fast-twitch muscle"},{"speaker":"[Bryan]","startTime":1888.596,"endTime":1893.199,"body":"fiber response probably begin to decline in"},{"speaker":"[Bryan]","startTime":1893.239,"endTime":1900.464,"body":"your mid or late 20s. But like that's"},{"speaker":"[Bryan]","startTime":1893.239,"endTime":1900.464,"body":"because of that explosive, like, speed strength"},{"speaker":"[Bryan]","startTime":1900.504,"endTime":1906.291,"body":"stuff. That doesn't really affect your"},{"speaker":"[Bryan]","startTime":1900.504,"endTime":1906.291,"body":"ability to... make hypertrophy happen though."},{"speaker":"[Bryan]","startTime":1906.551,"endTime":1910.493,"body":"And we know it doesn't affect your"},{"speaker":"[Bryan]","startTime":1906.551,"endTime":1910.493,"body":"ability to increase raw strength on like, you"},{"speaker":"[Bryan]","startTime":1910.513,"endTime":1916.215,"body":"know, the slow lifts. So that would"},{"speaker":"[Bryan]","startTime":1910.513,"endTime":1916.215,"body":"be like the first sign of decline is this thing"},{"speaker":"[Bryan]","startTime":1916.235,"endTime":1919.537,"body":"happening in your like mid or late"},{"speaker":"[Bryan]","startTime":1916.235,"endTime":1919.537,"body":"20s in those fast twitch fibers, but it has"},{"speaker":"[Bryan]","startTime":1919.637,"endTime":1924.579,"body":"no impact on whether you can gain muscle"},{"speaker":"[Bryan]","startTime":1919.637,"endTime":1924.579,"body":"or not as you get older. So when you actually"},{"speaker":"[Bryan]","startTime":1924.619,"endTime":1929.321,"body":"start seeing things that affect your"},{"speaker":"[Bryan]","startTime":1924.619,"endTime":1929.321,"body":"direct ability to like gain muscle and things"},{"speaker":"[Bryan]","startTime":1929.341,"endTime":1934.159,"body":"like that, you know, maybe you see"},{"speaker":"[Bryan]","startTime":1929.341,"endTime":1934.159,"body":"a little bit of testosterone decline. throughout"},{"speaker":"[Bryan]","startTime":1934.199,"endTime":1940.266,"body":"the decades starting in your 30s. But"},{"speaker":"[Bryan]","startTime":1934.199,"endTime":1940.266,"body":"again, that can be mitigated through a number"},{"speaker":"[Bryan]","startTime":1940.306,"endTime":1947.734,"body":"of lifestyle adaptations and TRT if"},{"speaker":"[Bryan]","startTime":1940.306,"endTime":1947.734,"body":"needed. But also probably doesn't play like"},{"speaker":"[Bryan]","startTime":1947.814,"endTime":1955.102,"body":"a huge role in the sense that it's"},{"speaker":"[Bryan]","startTime":1947.814,"endTime":1955.102,"body":"kind of been theorized that you could go from."},{"speaker":"[Bryan]","startTime":1956.043,"endTime":1960.228,"body":"you know, 300 testosterone, which would"},{"speaker":"[Bryan]","startTime":1956.043,"endTime":1960.228,"body":"be on the lower side to 800, which would be"},{"speaker":"[Bryan]","startTime":1960.268,"endTime":1963.753,"body":"on the higher side. And you might get"},{"speaker":"[Bryan]","startTime":1960.268,"endTime":1963.753,"body":"like two to four pounds of muscle out of it"},{"speaker":"[Bryan]","startTime":1963.813,"endTime":1967.418,"body":"or something along those lines. So"},{"speaker":"[Bryan]","startTime":1963.813,"endTime":1967.418,"body":"that's not going to like none of these things"},{"speaker":"[Bryan]","startTime":1967.538,"endTime":1972.945,"body":"individually are, in my opinion, are"},{"speaker":"[Bryan]","startTime":1967.538,"endTime":1972.945,"body":"going to move the needle so much that it either"},{"speaker":"[Bryan]","startTime":1973.265,"endTime":1978.076,"body":"complete comp. keeps you from making"},{"speaker":"[Bryan]","startTime":1973.265,"endTime":1978.076,"body":"progress or allows you to make progress so"},{"speaker":"[Bryan]","startTime":1978.116,"endTime":1983.517,"body":"much more rapidly. They're all little"},{"speaker":"[Bryan]","startTime":1978.116,"endTime":1983.517,"body":"teeny adjustments within the system as a whole."},{"speaker":"[Bryan]","startTime":1984.237,"endTime":1992.86,"body":"But as far as when mitochondrial function"},{"speaker":"[Bryan]","startTime":1984.237,"endTime":1992.86,"body":"or biogenesis is unable to occur at a faster"},{"speaker":"[Bryan]","startTime":1992.9,"endTime":2003.209,"body":"rate than it's breaking down, I would"},{"speaker":"[Bryan]","startTime":1992.9,"endTime":2003.209,"body":"guess that's somewhere into the 50s. mid to"},{"speaker":"[Bryan]","startTime":2003.269,"endTime":2006.982,"body":"late 50s. I don't really, that's a"},{"speaker":"[Bryan]","startTime":2003.269,"endTime":2006.982,"body":"really random guess, I don't know."},{"speaker":"[Aaron Straker]","startTime":2007.53,"endTime":2013.056,"body":"That's exactly what I was gonna"},{"speaker":"[Aaron Straker]","startTime":2007.53,"endTime":2013.056,"body":"say, like 50, 58 sort of thing is where I would,"},{"speaker":"[Aaron Straker]","startTime":2013.417,"endTime":2018.042,"body":"you know, theorize that even"},{"speaker":"[Aaron Straker]","startTime":2013.417,"endTime":2018.042,"body":"with a lot of the best practices and stuff,"},{"speaker":"[Aaron Straker]","startTime":2018.082,"endTime":2022.808,"body":"like the time is taking its"},{"speaker":"[Aaron Straker]","startTime":2018.082,"endTime":2022.808,"body":"toll. And that doesn't mean that like your"},{"speaker":"[Aaron Straker]","startTime":2022.828,"endTime":2027.033,"body":"gains are gonna like disappear,"},{"speaker":"[Aaron Straker]","startTime":2022.828,"endTime":2027.033,"body":"but even with like consistent, you know..."},{"speaker":"[Aaron Straker]","startTime":2027.814,"endTime":2032.136,"body":"um, routine and in regiment"},{"speaker":"[Aaron Straker]","startTime":2027.814,"endTime":2032.136,"body":"and sort of thing. Like you may just start"},{"speaker":"[Aaron Straker]","startTime":2032.156,"endTime":2037.359,"body":"having these like small declines"},{"speaker":"[Aaron Straker]","startTime":2032.156,"endTime":2037.359,"body":"and regressions as father time is kind of taking"},{"speaker":"[Aaron Straker]","startTime":2037.419,"endTime":2043.582,"body":"its toll. That being said,"},{"speaker":"[Aaron Straker]","startTime":2037.419,"endTime":2043.582,"body":"I did meet a guy here who was 60 and dude was"},{"speaker":"[Aaron Straker]","startTime":2043.602,"endTime":2050.0860000000002,"body":"an amazing fucking shape. He"},{"speaker":"[Aaron Straker]","startTime":2043.602,"endTime":2050.0860000000002,"body":"was jacked, absolutely jacked. And, um, yeah,"},{"speaker":"[Aaron Straker]","startTime":2050.1059999999998,"endTime":2055.349,"body":"he said he was 60. I mean,"},{"speaker":"[Aaron Straker]","startTime":2050.1059999999998,"endTime":2055.349,"body":"don't get me wrong. He was on TRT, but I literally"},{"speaker":"[Aaron Straker]","startTime":2055.389,"endTime":2058.749,"body":"thought he was maybe like 44."},{"speaker":"[Aaron Straker]","startTime":2055.389,"endTime":2058.749,"body":"and he had just turned 60 years old."},{"speaker":"[Bryan]","startTime":2059.839,"endTime":2066.281,"body":"Yeah, one of the most incredible things"},{"speaker":"[Bryan]","startTime":2059.839,"endTime":2066.281,"body":"about lifting weights is I think its ability"},{"speaker":"[Bryan]","startTime":2066.301,"endTime":2071.2039999999997,"body":"to make you look decades younger than"},{"speaker":"[Bryan]","startTime":2066.301,"endTime":2071.2039999999997,"body":"your actual age. Once you start getting into"},{"speaker":"[Bryan]","startTime":2071.2439999999997,"endTime":2079.147,"body":"those areas where decades become a"},{"speaker":"[Bryan]","startTime":2071.2439999999997,"endTime":2079.147,"body":"little more ambiguous. I think at 40, it's"},{"speaker":"[Bryan]","startTime":2079.187,"endTime":2084.63,"body":"still like, hey, you're probably not"},{"speaker":"[Bryan]","startTime":2079.187,"endTime":2084.63,"body":"like 55 and you're also probably not 25. But"},{"speaker":"[Bryan]","startTime":2084.71,"endTime":2090.512,"body":"I think when you get to be... Like"},{"speaker":"[Bryan]","startTime":2084.71,"endTime":2090.512,"body":"60. Yeah, it can be 15 years like you can be"},{"speaker":"[Bryan]","startTime":2090.572,"endTime":2095.075,"body":"60 and kind of look like you're in"},{"speaker":"[Bryan]","startTime":2090.572,"endTime":2095.075,"body":"your late 40s And you kind of see that across"},{"speaker":"[Bryan]","startTime":2095.095,"endTime":2098.697,"body":"like both genders Which is which is"},{"speaker":"[Bryan]","startTime":2095.095,"endTime":2098.697,"body":"pretty cool, but lifting weights is one of"},{"speaker":"[Bryan]","startTime":2098.717,"endTime":2104.3,"body":"those things where I think it really"},{"speaker":"[Bryan]","startTime":2098.717,"endTime":2104.3,"body":"has that effect on Aging in such a way that"},{"speaker":"[Bryan]","startTime":2104.44,"endTime":2109.783,"body":"almost nothing else does I mean? You"},{"speaker":"[Bryan]","startTime":2104.44,"endTime":2109.783,"body":"know take the head away the head is kind of"},{"speaker":"[Bryan]","startTime":2109.823,"endTime":2112.945,"body":"its own thing and it's hard to control"},{"speaker":"[Bryan]","startTime":2109.823,"endTime":2112.945,"body":"exactly what's happening With your skin like"},{"speaker":"[Bryan]","startTime":2112.985,"endTime":2118.72,"body":"weightlifting isn't gonna help your"},{"speaker":"[Bryan]","startTime":2112.985,"endTime":2118.72,"body":"skin unfortunately at least in your face, but"},{"speaker":"[Bryan]","startTime":2118.74,"endTime":2122.343,"body":"it does help your skin like in the"},{"speaker":"[Bryan]","startTime":2118.74,"endTime":2122.343,"body":"rest of your body. And so it makes you look"},{"speaker":"[Bryan]","startTime":2122.383,"endTime":2127.746,"body":"tighter and you can wear clothes that"},{"speaker":"[Bryan]","startTime":2122.383,"endTime":2127.746,"body":"younger people would wear and you're able to"},{"speaker":"[Bryan]","startTime":2127.766,"endTime":2133.049,"body":"kind of pull this look off that is"},{"speaker":"[Bryan]","startTime":2127.766,"endTime":2133.049,"body":"like a really cool thing when you get older"},{"speaker":"[Bryan]","startTime":2133.089,"endTime":2137.132,"body":"and still have people say or feel like"},{"speaker":"[Bryan]","startTime":2133.089,"endTime":2137.132,"body":"you're young. And I've seen the same thing."},{"speaker":"[Bryan]","startTime":2139.333,"endTime":2143.923,"body":"There's a bodybuilder who's like a"},{"speaker":"[Bryan]","startTime":2139.333,"endTime":2143.923,"body":"decade older than... Jeff Alberts, I think"},{"speaker":"[Bryan]","startTime":2143.963,"endTime":2150.845,"body":"his name is Marshall Johnson, a natty."},{"speaker":"[Bryan]","startTime":2143.963,"endTime":2150.845,"body":"If it's not Johnson, one of his names is definitely"},{"speaker":"[Bryan]","startTime":2150.885,"endTime":2158.127,"body":"Marshall. But this dude I think is"},{"speaker":"[Bryan]","startTime":2150.885,"endTime":2158.127,"body":"62, and he is still on stage competing in natural"},{"speaker":"[Bryan]","startTime":2158.147,"endTime":2163.969,"body":"bodybuilding. And it is insane. I mean,"},{"speaker":"[Bryan]","startTime":2158.147,"endTime":2163.969,"body":"make sure, like look this guy up if you guys"},{"speaker":"[Bryan]","startTime":2163.989,"endTime":2168.61,"body":"haven't yet at some point after the"},{"speaker":"[Bryan]","startTime":2163.989,"endTime":2168.61,"body":"podcast. I think it's Marshall Johnson. But"},{"speaker":"[Bryan]","startTime":2168.65,"endTime":2173.996,"body":"it just goes to show you that it- man,"},{"speaker":"[Bryan]","startTime":2168.65,"endTime":2173.996,"body":"you can really make gains and keep gains at"},{"speaker":"[Bryan]","startTime":2174.116,"endTime":2179.205,"body":"any age. And he is a natural bodybuilder."},{"speaker":"[Bryan]","startTime":2174.116,"endTime":2179.205,"body":"He's not on TRT or anything like that. So impressive"},{"speaker":"[Bryan]","startTime":2179.245,"endTime":2179.786,"body":"things for sure."},{"speaker":"[Aaron Straker]","startTime":2180.53,"endTime":2183.57,"body":"Yeah, yeah, there's definitely"},{"speaker":"[Aaron Straker]","startTime":2180.53,"endTime":2183.57,"body":"people out there doing it, which is, again,"},{"speaker":"[Aaron Straker]","startTime":2184.111,"endTime":2190.753,"body":"you have the blueprint, you"},{"speaker":"[Aaron Straker]","startTime":2184.111,"endTime":2190.753,"body":"know the ability for it to happen is there,"},{"speaker":"[Aaron Straker]","startTime":2190.773,"endTime":2194.334,"body":"which is really the kind of"},{"speaker":"[Aaron Straker]","startTime":2190.773,"endTime":2194.334,"body":"the whole crux of this episode. So a couple"},{"speaker":"[Aaron Straker]","startTime":2194.454,"endTime":2196.694,"body":"of the notes that I have here"},{"speaker":"[Aaron Straker]","startTime":2194.454,"endTime":2196.694,"body":"that I wanted to transition into,"},{"speaker":"[Aaron Straker]","startTime":2200.856,"endTime":2204.457,"body":"the perceived difficulty for"},{"speaker":"[Aaron Straker]","startTime":2200.856,"endTime":2204.457,"body":"people, and I get this when I get a client"},{"speaker":"[Aaron Straker]","startTime":2204.477,"endTime":2209.455,"body":"application, like, oh, you"},{"speaker":"[Aaron Straker]","startTime":2204.477,"endTime":2209.455,"body":"know, I just... I don't have the metabolism"},{"speaker":"[Aaron Straker]","startTime":2209.475,"endTime":2216.46,"body":"that I had when I was 26 anymore."},{"speaker":"[Aaron Straker]","startTime":2209.475,"endTime":2216.46,"body":"Insert very common sort of, I don't want to"},{"speaker":"[Aaron Straker]","startTime":2216.48,"endTime":2224.285,"body":"call them excuses, but like"},{"speaker":"[Aaron Straker]","startTime":2216.48,"endTime":2224.285,"body":"perceived obstacles, right? Or perceived physiological"},{"speaker":"[Aaron Straker]","startTime":2224.405,"endTime":2232.831,"body":"obstacles. But it's easy to"},{"speaker":"[Aaron Straker]","startTime":2224.405,"endTime":2232.831,"body":"say, hey, my metabolism did X sort of thing."},{"speaker":"[Aaron Straker]","startTime":2233.292,"endTime":2238.555,"body":"But in reality, the biggest"},{"speaker":"[Aaron Straker]","startTime":2233.292,"endTime":2238.555,"body":"difficulty is... changing the habits that have"},{"speaker":"[Aaron Straker]","startTime":2238.575,"endTime":2244.82,"body":"been practiced for very long"},{"speaker":"[Aaron Straker]","startTime":2238.575,"endTime":2244.82,"body":"periods of time now that you're like 45 sort"},{"speaker":"[Aaron Straker]","startTime":2244.86,"endTime":2249.143,"body":"of thing where if we were catching"},{"speaker":"[Aaron Straker]","startTime":2244.86,"endTime":2249.143,"body":"you your second year out of college where you"},{"speaker":"[Aaron Straker]","startTime":2249.163,"endTime":2253.866,"body":"were just settling into like"},{"speaker":"[Aaron Straker]","startTime":2249.163,"endTime":2253.866,"body":"let's call it Like real adulthood They haven't"},{"speaker":"[Aaron Straker]","startTime":2253.886,"endTime":2259.31,"body":"been you know cemented but"},{"speaker":"[Aaron Straker]","startTime":2253.886,"endTime":2259.31,"body":"now you've literally have two decades of Coming"},{"speaker":"[Aaron Straker]","startTime":2259.33,"endTime":2265.822,"body":"home from work pouring the"},{"speaker":"[Aaron Straker]","startTime":2259.33,"endTime":2265.822,"body":"glass of scotch, you know having having disposable"},{"speaker":"[Aaron Straker]","startTime":2265.922,"endTime":2269.985,"body":"income because you've been"},{"speaker":"[Aaron Straker]","startTime":2265.922,"endTime":2269.985,"body":"successful and worked hard in going to the"},{"speaker":"[Aaron Straker]","startTime":2270.045,"endTime":2274.928,"body":"Italian dinner on Friday night"},{"speaker":"[Aaron Straker]","startTime":2270.045,"endTime":2274.928,"body":"with your husband or your wife, having two"},{"speaker":"[Aaron Straker]","startTime":2274.968,"endTime":2282.093,"body":"glasses of wine. Like a lot"},{"speaker":"[Aaron Straker]","startTime":2274.968,"endTime":2282.093,"body":"of it's effective, the spoils of Western lifestyle"},{"speaker":"[Aaron Straker]","startTime":2282.233,"endTime":2289.117,"body":"and financial freedom and kind"},{"speaker":"[Aaron Straker]","startTime":2282.233,"endTime":2289.117,"body":"of the caloric creep that comes along with"},{"speaker":"[Aaron Straker]","startTime":2289.157,"endTime":2289.297,"body":"that."},{"speaker":"[Bryan]","startTime":2290.931,"endTime":2295.217,"body":"Yeah, no, I mean, really great point."},{"speaker":"[Bryan]","startTime":2290.931,"endTime":2295.217,"body":"And also, I think a perfect time to reference"},{"speaker":"[Bryan]","startTime":2295.257,"endTime":2302.307,"body":"that long study that was done that"},{"speaker":"[Bryan]","startTime":2295.257,"endTime":2302.307,"body":"watched people from like 20 to 60. And it was"},{"speaker":"[Bryan]","startTime":2302.327,"endTime":2309.993,"body":"a sponsor, I believe. And found that"},{"speaker":"[Bryan]","startTime":2302.327,"endTime":2309.993,"body":"there was no drastic or significant decrease"},{"speaker":"[Bryan]","startTime":2310.033,"endTime":2313.815,"body":"in metabolism until you got into like"},{"speaker":"[Bryan]","startTime":2310.033,"endTime":2313.815,"body":"your mid to late 60s or something along those"},{"speaker":"[Bryan]","startTime":2313.855,"endTime":2319.698,"body":"lines. So it really is like any weight"},{"speaker":"[Bryan]","startTime":2313.855,"endTime":2319.698,"body":"gain that occurs is the result of lifestyle."},{"speaker":"[Bryan]","startTime":2320.958,"endTime":2325.121,"body":"So yeah, that's reassuring and also"},{"speaker":"[Bryan]","startTime":2320.958,"endTime":2325.121,"body":"kind of depressing at the same time, I guess."},{"speaker":"[Aaron Straker]","startTime":2325.63,"endTime":2331.031,"body":"Yeah, because it's like you"},{"speaker":"[Aaron Straker]","startTime":2325.63,"endTime":2331.031,"body":"work to have these like nice things or these"},{"speaker":"[Aaron Straker]","startTime":2331.111,"endTime":2335.212,"body":"like, I mean, sure, let's call"},{"speaker":"[Aaron Straker]","startTime":2331.111,"endTime":2335.212,"body":"them nice things, but then it's these things"},{"speaker":"[Aaron Straker]","startTime":2335.252,"endTime":2341.934,"body":"that you work for, you indulge"},{"speaker":"[Aaron Straker]","startTime":2335.252,"endTime":2341.934,"body":"upon but then help to foster this maybe body"},{"speaker":"[Aaron Straker]","startTime":2342.014,"endTime":2345.515,"body":"image, weight, body composition,"},{"speaker":"[Aaron Straker]","startTime":2342.014,"endTime":2345.515,"body":"whatever you want to call it that you don't"},{"speaker":"[Aaron Straker]","startTime":2345.655,"endTime":2351.737,"body":"love. And then the real work"},{"speaker":"[Aaron Straker]","startTime":2345.655,"endTime":2351.737,"body":"is, I don't want to say like complete removal"},{"speaker":"[Aaron Straker]","startTime":2351.797,"endTime":2358.073,"body":"of these things, but controlled."},{"speaker":"[Aaron Straker]","startTime":2351.797,"endTime":2358.073,"body":"abstinence or better, more balanced inclusion"},{"speaker":"[Aaron Straker]","startTime":2358.193,"endTime":2362.017,"body":"of them to then, you know,"},{"speaker":"[Aaron Straker]","startTime":2358.193,"endTime":2362.017,"body":"re-achieve something that you had previously"},{"speaker":"[Aaron Straker]","startTime":2362.057,"endTime":2364.619,"body":"had, or maybe you're doing"},{"speaker":"[Aaron Straker]","startTime":2362.057,"endTime":2364.619,"body":"it for the first time sort of thing. But that"},{"speaker":"[Aaron Straker]","startTime":2364.66,"endTime":2369.744,"body":"is like the thing that I find,"},{"speaker":"[Aaron Straker]","startTime":2364.66,"endTime":2369.744,"body":"you know, the most common, especially with"},{"speaker":"[Aaron Straker]","startTime":2370.825,"endTime":2374.589,"body":"clients who, you know, again,"},{"speaker":"[Aaron Straker]","startTime":2370.825,"endTime":2374.589,"body":"who have been successful and like, yeah, it's,"},{"speaker":"[Aaron Straker]","startTime":2375.229,"endTime":2379.173,"body":"we can't have a 2,000 calorie"},{"speaker":"[Aaron Straker]","startTime":2375.229,"endTime":2379.173,"body":"dinner, you know, Thursday, Friday, and Saturday"},{"speaker":"[Aaron Straker]","startTime":2379.213,"endTime":2382.934,"body":"night. and expect fat loss"},{"speaker":"[Aaron Straker]","startTime":2379.213,"endTime":2382.934,"body":"or not"},{"speaker":"[Bryan]","startTime":2382.263,"endTime":2382.494,"body":"All right."},{"speaker":"[Aaron Straker]","startTime":2382.974,"endTime":2385.661,"body":"to expect fat accumulation"},{"speaker":"[Aaron Straker]","startTime":2382.974,"endTime":2385.661,"body":"to occur sort of thing."},{"speaker":"[Bryan]","startTime":2386.247,"endTime":2392.67,"body":"Yeah, I think it's probably important"},{"speaker":"[Bryan]","startTime":2386.247,"endTime":2392.67,"body":"to acknowledge as well that the precision by"},{"speaker":"[Bryan]","startTime":2392.71,"endTime":2398.093,"body":"which you need to approach things as"},{"speaker":"[Bryan]","startTime":2392.71,"endTime":2398.093,"body":"you get older probably increases. And like"},{"speaker":"[Bryan]","startTime":2398.133,"endTime":2403.876,"body":"you and I can reflect on the days of"},{"speaker":"[Bryan]","startTime":2398.133,"endTime":2403.876,"body":"drinking beers four times a week until you"},{"speaker":"[Bryan]","startTime":2403.916,"endTime":2409.459,"body":"basically just stumble home and fall"},{"speaker":"[Bryan]","startTime":2403.916,"endTime":2409.459,"body":"asleep and eating fried food and crap for every"},{"speaker":"[Bryan]","startTime":2409.499,"endTime":2416.335,"body":"meal and still making progress. And"},{"speaker":"[Bryan]","startTime":2409.499,"endTime":2416.335,"body":"yeah, those are the things that... that you"},{"speaker":"[Bryan]","startTime":2416.355,"endTime":2421.598,"body":"can get away with when you're young."},{"speaker":"[Bryan]","startTime":2416.355,"endTime":2421.598,"body":"And maybe if that's the way you live, that"},{"speaker":"[Bryan]","startTime":2421.618,"endTime":2425.38,"body":"might be why you're like, oh, I can't"},{"speaker":"[Bryan]","startTime":2421.618,"endTime":2425.38,"body":"make any gains anymore because I'm in my 30s"},{"speaker":"[Bryan]","startTime":2425.44,"endTime":2430.083,"body":"or in my 40s or whatever. But if you"},{"speaker":"[Bryan]","startTime":2425.44,"endTime":2430.083,"body":"change the way you live, then you'll probably"},{"speaker":"[Bryan]","startTime":2430.103,"endTime":2433.685,"body":"realize that you actually can make"},{"speaker":"[Bryan]","startTime":2430.103,"endTime":2433.685,"body":"probably better gains because you're finally"},{"speaker":"[Bryan]","startTime":2433.705,"endTime":2436.666,"body":"giving your body what it needs to succeed."},{"speaker":"[Aaron Straker]","startTime":2437.682,"endTime":2442.704,"body":"Yeah, exactly. And that's something"},{"speaker":"[Aaron Straker]","startTime":2437.682,"endTime":2442.704,"body":"that we definitely wanted to cover. There,"},{"speaker":"[Aaron Straker]","startTime":2443.325,"endTime":2446.687,"body":"we won't lie and say they're"},{"speaker":"[Aaron Straker]","startTime":2443.325,"endTime":2446.687,"body":"not like physiological changes and stuff. Cell"},{"speaker":"[Aaron Straker]","startTime":2446.727,"endTime":2453.31,"body":"replication, you know, slows"},{"speaker":"[Aaron Straker]","startTime":2446.727,"endTime":2453.31,"body":"your muscle protein synthesis efficiency, wanes"},{"speaker":"[Aaron Straker]","startTime":2453.35,"endTime":2455.792,"body":"so you need, you know, a higher"},{"speaker":"[Aaron Straker]","startTime":2453.35,"endTime":2455.792,"body":"protein intake as you"},{"speaker":"[Bryan]","startTime":2455.775,"endTime":2456.018,"body":"Right?"},{"speaker":"[Aaron Straker]","startTime":2455.892,"endTime":2456.953,"body":"age because your ability"},{"speaker":"[Bryan]","startTime":2456.543,"endTime":2457.008,"body":"That's a good"},{"speaker":"[Aaron Straker]","startTime":2456.993,"endTime":2457.073,"body":"to"},{"speaker":"[Bryan]","startTime":2457.049,"endTime":2457.291,"body":"point."},{"speaker":"[Aaron Straker]","startTime":2457.113,"endTime":2462.996,"body":"convert it, you know, isn't"},{"speaker":"[Aaron Straker]","startTime":2457.113,"endTime":2462.996,"body":"as good as it once was. But it's, your margins"},{"speaker":"[Aaron Straker]","startTime":2463.016,"endTime":2468.872,"body":"for success do get smaller,"},{"speaker":"[Aaron Straker]","startTime":2463.016,"endTime":2468.872,"body":"right? And what that requires is a tighter"},{"speaker":"[Aaron Straker]","startTime":2468.912,"endTime":2474.597,"body":"control of things. That doesn't"},{"speaker":"[Aaron Straker]","startTime":2468.912,"endTime":2474.597,"body":"mean it's not possible, but what you could"},{"speaker":"[Aaron Straker]","startTime":2474.637,"endTime":2481.542,"body":"get away with at 25 in terms"},{"speaker":"[Aaron Straker]","startTime":2474.637,"endTime":2481.542,"body":"of lack, or fewer hours of nights of sleep,"},{"speaker":"[Aaron Straker]","startTime":2482.043,"endTime":2487.307,"body":"alcohol intake, more, let's"},{"speaker":"[Aaron Straker]","startTime":2482.043,"endTime":2487.307,"body":"call them free meals, untracked meals, fast,"},{"speaker":"[Aaron Straker]","startTime":2487.347,"endTime":2491.831,"body":"whatever you want to call it,"},{"speaker":"[Aaron Straker]","startTime":2487.347,"endTime":2491.831,"body":"like non-optimal meals 20 years down the road,"},{"speaker":"[Aaron Straker]","startTime":2492.371,"endTime":2498.787,"body":"while you can obtain the same"},{"speaker":"[Aaron Straker]","startTime":2492.371,"endTime":2498.787,"body":"amount of results. your margins of air are"},{"speaker":"[Aaron Straker]","startTime":2498.827,"endTime":2504.23,"body":"significantly smaller in the"},{"speaker":"[Aaron Straker]","startTime":2498.827,"endTime":2504.23,"body":"other kind of like, what's the word I wanna"},{"speaker":"[Aaron Straker]","startTime":2504.25,"endTime":2508.753,"body":"call them, like auxiliary pieces"},{"speaker":"[Aaron Straker]","startTime":2504.25,"endTime":2508.753,"body":"that go into it with like diet, recovery, sleep,"},{"speaker":"[Aaron Straker]","startTime":2508.793,"endTime":2509.793,"body":"and those sorts of things."},{"speaker":"[Bryan]","startTime":2510.591,"endTime":2515.113,"body":"Yeah, yeah, but I mean, it's also like"},{"speaker":"[Bryan]","startTime":2510.591,"endTime":2515.113,"body":"kind of easier to be more dialed in because"},{"speaker":"[Bryan]","startTime":2515.133,"endTime":2519.636,"body":"your life generally is going to be"},{"speaker":"[Bryan]","startTime":2515.133,"endTime":2519.636,"body":"more structured as you get older and you're"},{"speaker":"[Bryan]","startTime":2519.656,"endTime":2524.518,"body":"going to have more money slash resources"},{"speaker":"[Bryan]","startTime":2519.656,"endTime":2524.518,"body":"to be able to eat better food than you would"},{"speaker":"[Bryan]","startTime":2524.558,"endTime":2529.481,"body":"if you were like back in college. So"},{"speaker":"[Bryan]","startTime":2524.558,"endTime":2529.481,"body":"there's certainly like these physiological"},{"speaker":"[Bryan]","startTime":2529.501,"endTime":2532.983,"body":"things that are slightly working against"},{"speaker":"[Bryan]","startTime":2529.501,"endTime":2532.983,"body":"you, but there's a lot of, you know, lifestyle"},{"speaker":"[Bryan]","startTime":2533.383,"endTime":2538.626,"body":"components that can work with you if"},{"speaker":"[Bryan]","startTime":2533.383,"endTime":2538.626,"body":"you kind of give them their due credence, you"},{"speaker":"[Bryan]","startTime":2538.646,"endTime":2538.766,"body":"know."},{"speaker":"[Aaron Straker]","startTime":2540.434,"endTime":2545.875,"body":"Yeah, I think a big proponent"},{"speaker":"[Aaron Straker]","startTime":2540.434,"endTime":2545.875,"body":"of it is, I don't wanna call them necessarily"},{"speaker":"[Aaron Straker]","startTime":2545.915,"endTime":2553.677,"body":"values, but interests in things"},{"speaker":"[Aaron Straker]","startTime":2545.915,"endTime":2553.677,"body":"that you value. Let's put it that way. Because"},{"speaker":"[Aaron Straker]","startTime":2554.237,"endTime":2557.939,"body":"for many of us, when you're"},{"speaker":"[Aaron Straker]","startTime":2554.237,"endTime":2557.939,"body":"in your 20s, there's still that, there's a"},{"speaker":"[Aaron Straker]","startTime":2558.019,"endTime":2563.84,"body":"lure to going out, potentially"},{"speaker":"[Aaron Straker]","startTime":2558.019,"endTime":2563.84,"body":"finding, let's call it a spouse, mate, whatever"},{"speaker":"[Aaron Straker]","startTime":2563.86,"endTime":2569.65,"body":"you wanna say. Those parts"},{"speaker":"[Aaron Straker]","startTime":2563.86,"endTime":2569.65,"body":"of life are alluring. then generally they kind"},{"speaker":"[Aaron Straker]","startTime":2569.69,"endTime":2573.592,"body":"of run its course and you're"},{"speaker":"[Aaron Straker]","startTime":2569.69,"endTime":2573.592,"body":"not as interested in those things anymore."},{"speaker":"[Aaron Straker]","startTime":2573.672,"endTime":2579.214,"body":"So there does seem to be like"},{"speaker":"[Aaron Straker]","startTime":2573.672,"endTime":2579.214,"body":"a lower barrier to distractions in your like"},{"speaker":"[Aaron Straker]","startTime":2579.254,"endTime":2584.137,"body":"late 30s, 40s, those sorts"},{"speaker":"[Aaron Straker]","startTime":2579.254,"endTime":2584.137,"body":"of things because you feel you've lived that"},{"speaker":"[Aaron Straker]","startTime":2584.157,"endTime":2588.979,"body":"part of life and you're kind"},{"speaker":"[Aaron Straker]","startTime":2584.157,"endTime":2588.979,"body":"of moving, hopefully, potentially, moved on"},{"speaker":"[Aaron Straker]","startTime":2589.059,"endTime":2594.081,"body":"from it. So that does kind"},{"speaker":"[Aaron Straker]","startTime":2589.059,"endTime":2594.081,"body":"of lower that barrier to entry of those sorts"},{"speaker":"[Aaron Straker]","startTime":2594.101,"endTime":2594.441,"body":"of things."},{"speaker":"[Bryan]","startTime":2595.079,"endTime":2602.464,"body":"Yep, yep. Well, moving on to kind of"},{"speaker":"[Bryan]","startTime":2595.079,"endTime":2602.464,"body":"another, I think important consideration as"},{"speaker":"[Bryan]","startTime":2602.504,"endTime":2606.147,"body":"you get older and you're lifting towards"},{"speaker":"[Bryan]","startTime":2602.504,"endTime":2606.147,"body":"improving hypertrophy or strength or whatever"},{"speaker":"[Bryan]","startTime":2606.187,"endTime":2614.433,"body":"it is, is your body does like kind"},{"speaker":"[Bryan]","startTime":2606.187,"endTime":2614.433,"body":"of just dry up and age. And so injuries can"},{"speaker":"[Bryan]","startTime":2614.473,"endTime":2620.317,"body":"become more common. I think you need"},{"speaker":"[Bryan]","startTime":2614.473,"endTime":2620.317,"body":"to be a little bit more conscious of the way"},{"speaker":"[Bryan]","startTime":2620.357,"endTime":2626.405,"body":"that you move. Warming up can help."},{"speaker":"[Bryan]","startTime":2620.357,"endTime":2626.405,"body":"I still am not like personally really a big"},{"speaker":"[Bryan]","startTime":2626.445,"endTime":2634.53,"body":"warmup guy. I still show up and my"},{"speaker":"[Bryan]","startTime":2626.445,"endTime":2634.53,"body":"warmup is the weight that I'm gonna do for,"},{"speaker":"[Bryan]","startTime":2634.55,"endTime":2638.884,"body":"you know. 33% of the weight I'm gonna"},{"speaker":"[Bryan]","startTime":2634.55,"endTime":2638.884,"body":"do basically is like how I start. If I'm gonna"},{"speaker":"[Bryan]","startTime":2638.904,"endTime":2643.245,"body":"do 600 pounds, I start with 200 and"},{"speaker":"[Bryan]","startTime":2638.904,"endTime":2643.245,"body":"I just do some reps there. Start with the 100"},{"speaker":"[Bryan]","startTime":2643.465,"endTime":2647.266,"body":"pound, or if you're gonna get to the"},{"speaker":"[Bryan]","startTime":2643.465,"endTime":2647.266,"body":"100 pound dumbbells, I start with the 30s or"},{"speaker":"[Bryan]","startTime":2647.286,"endTime":2651.947,"body":"40s, you know? And that's how I warm"},{"speaker":"[Bryan]","startTime":2647.286,"endTime":2651.947,"body":"up. I'll do like 12 to 15 reps of that first"},{"speaker":"[Bryan]","startTime":2652.007,"endTime":2657.889,"body":"movement, really kind of stretch it"},{"speaker":"[Bryan]","startTime":2652.007,"endTime":2657.889,"body":"out, almost use the movement as mobility kind"},{"speaker":"[Bryan]","startTime":2657.949,"endTime":2663.383,"body":"of. And so everyone has their own way"},{"speaker":"[Bryan]","startTime":2657.949,"endTime":2663.383,"body":"that they like to warm up. I know... I've heard"},{"speaker":"[Bryan]","startTime":2663.423,"endTime":2668.005,"body":"people that are a decade older than"},{"speaker":"[Bryan]","startTime":2663.423,"endTime":2668.005,"body":"me talk about how they need to get their heart"},{"speaker":"[Bryan]","startTime":2668.025,"endTime":2672.867,"body":"rate up. They need to warm their body"},{"speaker":"[Bryan]","startTime":2668.025,"endTime":2672.867,"body":"up, like their core temperature before they"},{"speaker":"[Bryan]","startTime":2673.167,"endTime":2676.928,"body":"begin lifting things. And so there"},{"speaker":"[Bryan]","startTime":2673.167,"endTime":2676.928,"body":"may come a point where that becomes something"},{"speaker":"[Bryan]","startTime":2676.948,"endTime":2682.407,"body":"that I need to do. Like maybe I need"},{"speaker":"[Bryan]","startTime":2676.948,"endTime":2682.407,"body":"to get on the rower for six minutes or. walk"},{"speaker":"[Bryan]","startTime":2682.447,"endTime":2686.529,"body":"some stairs or something along those"},{"speaker":"[Bryan]","startTime":2682.447,"endTime":2686.529,"body":"lines just to get the heart rate up. But I"},{"speaker":"[Bryan]","startTime":2686.569,"endTime":2694.032,"body":"think that how you warm your body up"},{"speaker":"[Bryan]","startTime":2686.569,"endTime":2694.032,"body":"and prepare yourself can play a huge role in"},{"speaker":"[Bryan]","startTime":2694.272,"endTime":2699.254,"body":"the quality of your workout, but also"},{"speaker":"[Bryan]","startTime":2694.272,"endTime":2699.254,"body":"in the ability to remain injury free. And then"},{"speaker":"[Bryan]","startTime":2699.334,"endTime":2704.457,"body":"this just progresses into the importance"},{"speaker":"[Bryan]","startTime":2699.334,"endTime":2704.457,"body":"of how you perform your reps when you're doing"},{"speaker":"[Bryan]","startTime":2704.477,"endTime":2711.406,"body":"them. Because the risk of injury increases."},{"speaker":"[Bryan]","startTime":2704.477,"endTime":2711.406,"body":"the closer and closer you get to failure, your"},{"speaker":"[Bryan]","startTime":2711.446,"endTime":2718.654,"body":"central nervous system begins to fatigue"},{"speaker":"[Bryan]","startTime":2711.446,"endTime":2718.654,"body":"and you're more likely to have a slip in your"},{"speaker":"[Bryan]","startTime":2718.694,"endTime":2726.382,"body":"focus and execution. And so the more"},{"speaker":"[Bryan]","startTime":2718.694,"endTime":2726.382,"body":"that you can create movement patterns that..."},{"speaker":"[Bryan]","startTime":2729.847,"endTime":2734.069,"body":"brace you with safety at the transition"},{"speaker":"[Bryan]","startTime":2729.847,"endTime":2734.069,"body":"point, I think is really important. And the"},{"speaker":"[Bryan]","startTime":2734.109,"endTime":2738.772,"body":"transition point being, when you lower"},{"speaker":"[Bryan]","startTime":2734.109,"endTime":2738.772,"body":"yourself down into a rep, the transition is"},{"speaker":"[Bryan]","startTime":2738.932,"endTime":2742.794,"body":"as you then come out of the bottom"},{"speaker":"[Bryan]","startTime":2738.932,"endTime":2742.794,"body":"and ascend back up. So you can think about"},{"speaker":"[Bryan]","startTime":2742.854,"endTime":2747.137,"body":"squatting down, you're at the bottom,"},{"speaker":"[Bryan]","startTime":2742.854,"endTime":2747.137,"body":"pausing briefly and coming back up instead"},{"speaker":"[Bryan]","startTime":2747.197,"endTime":2750.839,"body":"of ballistically bouncing out of the"},{"speaker":"[Bryan]","startTime":2747.197,"endTime":2750.839,"body":"bottom, which is something that we would often"},{"speaker":"[Bryan]","startTime":2750.899,"endTime":2756.682,"body":"do in our 20s and be fine. But I could"},{"speaker":"[Bryan]","startTime":2750.899,"endTime":2756.682,"body":"see that being an issue, and you know, as we"},{"speaker":"[Bryan]","startTime":2756.702,"endTime":2761.652,"body":"get older. So like looking at Jeff"},{"speaker":"[Bryan]","startTime":2756.702,"endTime":2761.652,"body":"Alberts, I keep bringing him up for anyone"},{"speaker":"[Bryan]","startTime":2761.672,"endTime":2766.774,"body":"who isn't aware. Make sure you check"},{"speaker":"[Bryan]","startTime":2761.672,"endTime":2766.774,"body":"him out He is amazing. He's 51 or 52 at this"},{"speaker":"[Bryan]","startTime":2766.834,"endTime":2773.617,"body":"point. He's been lifting for 37 years"},{"speaker":"[Bryan]","startTime":2766.834,"endTime":2773.617,"body":"incredible physique incredible success in natural"},{"speaker":"[Bryan]","startTime":2773.657,"endTime":2779.139,"body":"bodybuilding and One of the things"},{"speaker":"[Bryan]","startTime":2773.657,"endTime":2779.139,"body":"that keeps happening with him because I follow"},{"speaker":"[Bryan]","startTime":2779.159,"endTime":2783.761,"body":"him pretty closely on his stories and"},{"speaker":"[Bryan]","startTime":2779.159,"endTime":2783.761,"body":"stuff is he keeps tweaking his low back on"},{"speaker":"[Bryan]","startTime":2783.861,"endTime":2790.654,"body":"the hackpress machine that that I have,"},{"speaker":"[Bryan]","startTime":2783.861,"endTime":2790.654,"body":"the exact same model. So he and I have the"},{"speaker":"[Bryan]","startTime":2790.674,"endTime":2795.072,"body":"same machine. And now twice in the"},{"speaker":"[Bryan]","startTime":2790.674,"endTime":2795.072,"body":"last year, he's gone down to the bottom of"},{"speaker":"[Bryan]","startTime":2795.092,"endTime":2799.115,"body":"the squat and as he begins to ascend"},{"speaker":"[Bryan]","startTime":2795.092,"endTime":2799.115,"body":"up, something happens in his low back and he'll"},{"speaker":"[Bryan]","startTime":2799.135,"endTime":2802.577,"body":"like kind of go into it on the story."},{"speaker":"[Bryan]","startTime":2799.135,"endTime":2802.577,"body":"He'll show you the video. And I don't have"},{"speaker":"[Bryan]","startTime":2802.617,"endTime":2805.839,"body":"any great things. Like he's a veteran"},{"speaker":"[Bryan]","startTime":2802.617,"endTime":2805.839,"body":"bodybuilder. It's not like I can be like, oh,"},{"speaker":"[Bryan]","startTime":2805.879,"endTime":2809.982,"body":"you should do this differently or you"},{"speaker":"[Bryan]","startTime":2805.879,"endTime":2809.982,"body":"should do that differently, you know? But like,"},{"speaker":"[Bryan]","startTime":2810.042,"endTime":2813.664,"body":"I think Jeff Alberts is probably gonna"},{"speaker":"[Bryan]","startTime":2810.042,"endTime":2813.664,"body":"reach a point like he has with many movements"},{"speaker":"[Bryan]","startTime":2814.104,"endTime":2819.128,"body":"where maybe a movement just isn't worth"},{"speaker":"[Bryan]","startTime":2814.104,"endTime":2819.128,"body":"it anymore. And so you'll hear Jeff say that"},{"speaker":"[Bryan]","startTime":2819.168,"endTime":2822.931,"body":"he doesn't do this movement or he doesn't"},{"speaker":"[Bryan]","startTime":2819.168,"endTime":2822.931,"body":"do that one or he's found this one to be like"},{"speaker":"[Bryan]","startTime":2822.951,"endTime":2827.134,"body":"feels better for his body or whatever"},{"speaker":"[Bryan]","startTime":2822.951,"endTime":2827.134,"body":"it is. And so these type of adjustments are"},{"speaker":"[Bryan]","startTime":2827.154,"endTime":2832.478,"body":"things that just inevitably are gonna"},{"speaker":"[Bryan]","startTime":2827.154,"endTime":2832.478,"body":"arise as you get older and you accumulate more"},{"speaker":"[Bryan]","startTime":2832.598,"endTime":2837.661,"body":"injuries and re-injuries occur. And"},{"speaker":"[Bryan]","startTime":2832.598,"endTime":2837.661,"body":"like, you just need to be constantly adaptable"},{"speaker":"[Bryan]","startTime":2837.942,"endTime":2844.492,"body":"to change. you can't be tied to a movement"},{"speaker":"[Bryan]","startTime":2837.942,"endTime":2844.492,"body":"as you age. You can't just be like, hey, I"},{"speaker":"[Bryan]","startTime":2844.512,"endTime":2849.033,"body":"bench squat dead. Like that's what"},{"speaker":"[Bryan]","startTime":2844.512,"endTime":2849.033,"body":"I do, you know? Because then you do end up"},{"speaker":"[Bryan]","startTime":2849.133,"endTime":2852.874,"body":"very injured and quality of life can"},{"speaker":"[Bryan]","startTime":2849.133,"endTime":2852.874,"body":"suffer from what I understand. Like I could"},{"speaker":"[Bryan]","startTime":2852.914,"endTime":2857.935,"body":"imagine it being quite low if you're"},{"speaker":"[Bryan]","startTime":2852.914,"endTime":2857.935,"body":"injured all the time. And so yeah, the great"},{"speaker":"[Bryan]","startTime":2857.975,"endTime":2861.536,"body":"thing about hypertrophy training is"},{"speaker":"[Bryan]","startTime":2857.975,"endTime":2861.536,"body":"that there's many tools for the job. And if"},{"speaker":"[Bryan]","startTime":2861.796,"endTime":2865.317,"body":"an exercise isn't working for you at"},{"speaker":"[Bryan]","startTime":2861.796,"endTime":2865.317,"body":"the moment, then you can swap it out and another"},{"speaker":"[Bryan]","startTime":2865.397,"endTime":2869.058,"body":"one can train that musculature quite"},{"speaker":"[Bryan]","startTime":2865.397,"endTime":2869.058,"body":"as, almost as well or as well."},{"speaker":"[Aaron Straker]","startTime":2870.566,"endTime":2874.828,"body":"I'm so glad you brought that"},{"speaker":"[Aaron Straker]","startTime":2870.566,"endTime":2874.828,"body":"up because I do really think that right there"},{"speaker":"[Aaron Straker]","startTime":2874.908,"endTime":2882.051,"body":"is a massive facet to longevity"},{"speaker":"[Aaron Straker]","startTime":2874.908,"endTime":2882.051,"body":"and making good progress like deep into your"},{"speaker":"[Aaron Straker]","startTime":2882.091,"endTime":2888.694,"body":"40s, 50s, anything. It's staying"},{"speaker":"[Aaron Straker]","startTime":2882.091,"endTime":2888.694,"body":"injury free so you can actually show up and"},{"speaker":"[Aaron Straker]","startTime":2888.734,"endTime":2895.897,"body":"train. That is where the individual"},{"speaker":"[Aaron Straker]","startTime":2888.734,"endTime":2895.897,"body":"variation that comes in is huge because there's"},{"speaker":"[Aaron Straker]","startTime":2895.917,"endTime":2901.06,"body":"going to be some people who"},{"speaker":"[Aaron Straker]","startTime":2895.917,"endTime":2901.06,"body":"have great femur lengths. those sorts of things"},{"speaker":"[Aaron Straker]","startTime":2901.08,"endTime":2904.262,"body":"where they can back squat and"},{"speaker":"[Aaron Straker]","startTime":2901.08,"endTime":2904.262,"body":"they feel great and it feels good on their"},{"speaker":"[Aaron Straker]","startTime":2904.282,"endTime":2907.565,"body":"joints like, you know, well"},{"speaker":"[Aaron Straker]","startTime":2904.282,"endTime":2907.565,"body":"into their forties. Like there's other people,"},{"speaker":"[Aaron Straker]","startTime":2907.585,"endTime":2912.749,"body":"like I haven't really back"},{"speaker":"[Aaron Straker]","startTime":2907.585,"endTime":2912.749,"body":"squat in like five, probably five years now,"},{"speaker":"[Aaron Straker]","startTime":2912.849,"endTime":2916.532,"body":"you know, outside of a handful"},{"speaker":"[Aaron Straker]","startTime":2912.849,"endTime":2916.532,"body":"of times. It just hurts. It doesn't feel good."},{"speaker":"[Aaron Straker]","startTime":2916.612,"endTime":2920.235,"body":"You know, it hurts my knees,"},{"speaker":"[Aaron Straker]","startTime":2916.612,"endTime":2920.235,"body":"hurts my lower back and I don't get a good"},{"speaker":"[Aaron Straker]","startTime":2920.255,"endTime":2924.046,"body":"stimulus in my quads where"},{"speaker":"[Aaron Straker]","startTime":2920.255,"endTime":2924.046,"body":"I've just replaced it with a hack squat. And"},{"speaker":"[Aaron Straker]","startTime":2924.106,"endTime":2929.129,"body":"lo and behold, like I've made"},{"speaker":"[Aaron Straker]","startTime":2924.106,"endTime":2929.129,"body":"the best progress ever. So identifying those"},{"speaker":"[Aaron Straker]","startTime":2929.269,"endTime":2935.033,"body":"things for you personally,"},{"speaker":"[Aaron Straker]","startTime":2929.269,"endTime":2935.033,"body":"and then getting those victories over your"},{"speaker":"[Aaron Straker]","startTime":2935.193,"endTime":2941.297,"body":"ego, if you do have any kind"},{"speaker":"[Aaron Straker]","startTime":2935.193,"endTime":2941.297,"body":"of emotional or ego attachment to certain movements,"},{"speaker":"[Aaron Straker]","startTime":2942.098,"endTime":2946.861,"body":"because like Brian said, there's"},{"speaker":"[Aaron Straker]","startTime":2942.098,"endTime":2946.861,"body":"multiple, multiple exercises to target and"},{"speaker":"[Aaron Straker]","startTime":2946.881,"endTime":2951.685,"body":"provide stimulus for whatever"},{"speaker":"[Aaron Straker]","startTime":2946.881,"endTime":2951.685,"body":"selected musculature you're looking to provide"},{"speaker":"[Aaron Straker]","startTime":2951.725,"endTime":2952.425,"body":"stimulus to."},{"speaker":"[Bryan]","startTime":2953.843,"endTime":2958.925,"body":"Yep. Cool. Well, so another point I"},{"speaker":"[Bryan]","startTime":2953.843,"endTime":2958.925,"body":"wanted to make was just that newbie gains can"},{"speaker":"[Bryan]","startTime":2958.945,"endTime":2963.246,"body":"happen at any age. And I know this"},{"speaker":"[Bryan]","startTime":2958.945,"endTime":2963.246,"body":"person asked in the question has five years"},{"speaker":"[Bryan]","startTime":2963.286,"endTime":2968.088,"body":"experience, so they would be beyond"},{"speaker":"[Bryan]","startTime":2963.286,"endTime":2968.088,"body":"newbie gains. But for anyone that is older"},{"speaker":"[Bryan]","startTime":2968.248,"endTime":2972.03,"body":"and considering getting started, if"},{"speaker":"[Bryan]","startTime":2968.248,"endTime":2972.03,"body":"you don't work out, you're probably not listening"},{"speaker":"[Bryan]","startTime":2972.07,"endTime":2977.885,"body":"to our podcast. But. But if you know"},{"speaker":"[Bryan]","startTime":2972.07,"endTime":2977.885,"body":"somebody that works out or would like to work"},{"speaker":"[Bryan]","startTime":2977.985,"endTime":2982.389,"body":"out and you're trying to convince them"},{"speaker":"[Bryan]","startTime":2977.985,"endTime":2982.389,"body":"that, you know, hey, you're not too old to"},{"speaker":"[Bryan]","startTime":2982.429,"endTime":2987.854,"body":"do this. Newbie gains really can happen"},{"speaker":"[Bryan]","startTime":2982.429,"endTime":2987.854,"body":"at any age. And so I have two quick anecdotes"},{"speaker":"[Bryan]","startTime":2987.894,"endTime":2992.798,"body":"or stories to share. One was, um, I"},{"speaker":"[Bryan]","startTime":2987.894,"endTime":2992.798,"body":"was listening to a podcast where they were"},{"speaker":"[Bryan]","startTime":2992.818,"endTime":2999.724,"body":"talking about a study done on over"},{"speaker":"[Bryan]","startTime":2992.818,"endTime":2999.724,"body":"70 year old women who had not lifted before."},{"speaker":"[Bryan]","startTime":3000.484,"endTime":3008.374,"body":"And uh, they gained like 2.5% additional"},{"speaker":"[Bryan]","startTime":3000.484,"endTime":3008.374,"body":"lean body mass over the course of, it was pretty"},{"speaker":"[Bryan]","startTime":3008.414,"endTime":3012.998,"body":"long either like six to 12 months,"},{"speaker":"[Bryan]","startTime":3008.414,"endTime":3012.998,"body":"something like that. But at 70 plus years old,"},{"speaker":"[Bryan]","startTime":3013.878,"endTime":3019.382,"body":"to be able to gain 2.5% more lean body"},{"speaker":"[Bryan]","startTime":3013.878,"endTime":3019.382,"body":"mass is huge. And I think can change quality"},{"speaker":"[Bryan]","startTime":3019.402,"endTime":3028.289,"body":"of life for somebody at that age. And"},{"speaker":"[Bryan]","startTime":3019.402,"endTime":3028.289,"body":"then another one, there was, I think I've even"},{"speaker":"[Bryan]","startTime":3028.329,"endTime":3034.216,"body":"talked about this on the podcast, but,"},{"speaker":"[Bryan]","startTime":3028.329,"endTime":3034.216,"body":"In You Go San Milan was talking that, I think"},{"speaker":"[Bryan]","startTime":3034.236,"endTime":3041.481,"body":"it was a Tia's podcast, talking about"},{"speaker":"[Bryan]","startTime":3034.236,"endTime":3041.481,"body":"a guy that he knew where he was a smoker and"},{"speaker":"[Bryan]","startTime":3041.541,"endTime":3048.246,"body":"obese until he was 40. And then he"},{"speaker":"[Bryan]","startTime":3041.541,"endTime":3048.246,"body":"dropped the cigarettes, took up biking, and"},{"speaker":"[Bryan]","startTime":3048.286,"endTime":3053.449,"body":"now in his 70s, his metabolic panel"},{"speaker":"[Bryan]","startTime":3048.286,"endTime":3053.449,"body":"and his VO2 max and all that stuff is better"},{"speaker":"[Bryan]","startTime":3053.469,"endTime":3058.889,"body":"than it was in his 40s. And so it just"},{"speaker":"[Bryan]","startTime":3053.469,"endTime":3058.889,"body":"shows that like, you know, it doesn't, you"},{"speaker":"[Bryan]","startTime":3058.909,"endTime":3063.114,"body":"don't have to start early to reap the"},{"speaker":"[Bryan]","startTime":3058.909,"endTime":3063.114,"body":"benefits of exercise. And so this guy started"},{"speaker":"[Bryan]","startTime":3063.134,"endTime":3067.258,"body":"in his 40s, those women started in"},{"speaker":"[Bryan]","startTime":3063.134,"endTime":3067.258,"body":"their 70s, like, you know, any age is a good"},{"speaker":"[Bryan]","startTime":3067.318,"endTime":3067.498,"body":"age."},{"speaker":"[Aaron Straker]","startTime":3069.65,"endTime":3072.514,"body":"Yeah. The, well, the, do you"},{"speaker":"[Aaron Straker]","startTime":3069.65,"endTime":3072.514,"body":"have anything else on the back end of that"},{"speaker":"[Aaron Straker]","startTime":3072.574,"endTime":3076.5,"body":"one? I kind of wanted to wrap"},{"speaker":"[Aaron Straker]","startTime":3072.574,"endTime":3076.5,"body":"the podcast up with, uh, this particular story."},{"speaker":"[Bryan]","startTime":3077.475,"endTime":3083.957,"body":"Let me, one more thing is just to add"},{"speaker":"[Bryan]","startTime":3077.475,"endTime":3083.957,"body":"that the age groupers now is like a real thing"},{"speaker":"[Bryan]","startTime":3084.057,"endTime":3088.758,"body":"in pretty much any sport in pursuit."},{"speaker":"[Bryan]","startTime":3084.057,"endTime":3088.758,"body":"So that this isn't like a discussion about"},{"speaker":"[Bryan]","startTime":3088.798,"endTime":3091.619,"body":"how you can continue gaining muscle"},{"speaker":"[Bryan]","startTime":3088.798,"endTime":3091.619,"body":"mass. This is literally just like, Hey, if"},{"speaker":"[Bryan]","startTime":3091.659,"endTime":3096.181,"body":"you want to compete in something as"},{"speaker":"[Bryan]","startTime":3091.659,"endTime":3096.181,"body":"you get older, which is can be a driving force"},{"speaker":"[Bryan]","startTime":3096.201,"endTime":3102.284,"body":"and a motivational factor for people."},{"speaker":"[Bryan]","startTime":3096.201,"endTime":3102.284,"body":"You, there are age group stars as they do in"},{"speaker":"[Bryan]","startTime":3102.304,"endTime":3107.246,"body":"CrossFit, you know, there's 35 to 40,"},{"speaker":"[Bryan]","startTime":3102.304,"endTime":3107.246,"body":"40 to 45, 45 to 50, 50 to 55, like all the"},{"speaker":"[Bryan]","startTime":3107.266,"endTime":3113.93,"body":"way up to 65 plus. And they have the"},{"speaker":"[Bryan]","startTime":3107.266,"endTime":3113.93,"body":"same thing in cycling races, in triathlons,"},{"speaker":"[Bryan]","startTime":3114.151,"endTime":3118.873,"body":"in physique sport. Like that guy Marshall"},{"speaker":"[Bryan]","startTime":3114.151,"endTime":3118.873,"body":"Johnson, I did confirm by the way, his name"},{"speaker":"[Bryan]","startTime":3118.973,"endTime":3124.337,"body":"is Marshall Johnson. Look him up. He's"},{"speaker":"[Bryan]","startTime":3118.973,"endTime":3124.337,"body":"in his sixties. He is a savage. He still wins"},{"speaker":"[Bryan]","startTime":3124.497,"endTime":3129.248,"body":"like natural bodybuilding competitions"},{"speaker":"[Bryan]","startTime":3124.497,"endTime":3129.248,"body":"in the masters. And so I don't know exactly"},{"speaker":"[Bryan]","startTime":3129.288,"endTime":3134.172,"body":"how those ages are separated, but literally"},{"speaker":"[Bryan]","startTime":3129.288,"endTime":3134.172,"body":"at any age, you can find competition for your"},{"speaker":"[Bryan]","startTime":3134.293,"endTime":3139.758,"body":"age group. And so I know for me, that's"},{"speaker":"[Bryan]","startTime":3134.293,"endTime":3139.758,"body":"something that I'm excited about as I get older"},{"speaker":"[Bryan]","startTime":3139.798,"endTime":3139.918,"body":"too."},{"speaker":"[Aaron Straker]","startTime":3142.366,"endTime":3147.828,"body":"Yeah, that one is it finding"},{"speaker":"[Aaron Straker]","startTime":3142.366,"endTime":3147.828,"body":"just it that I feel and I don't want to kind"},{"speaker":"[Aaron Straker]","startTime":3147.869,"endTime":3151.651,"body":"of alienate anyone that kind"},{"speaker":"[Aaron Straker]","startTime":3147.869,"endTime":3151.651,"body":"of potentially a little bit of camaraderie"},{"speaker":"[Aaron Straker]","startTime":3151.691,"endTime":3155.613,"body":"potentially a little bit of"},{"speaker":"[Aaron Straker]","startTime":3151.691,"endTime":3155.613,"body":"competition I feel like is just very like central"},{"speaker":"[Aaron Straker]","startTime":3155.653,"endTime":3159.395,"body":"to like the male kind of I"},{"speaker":"[Aaron Straker]","startTime":3155.653,"endTime":3159.395,"body":"don't call it ethos but"},{"speaker":"[Bryan]","startTime":3160.813,"endTime":3161.298,"body":"The psyche."},{"speaker":"[Aaron Straker]","startTime":3161.956,"endTime":3167.639,"body":"psyche yeah sort of thing it's."},{"speaker":"[Aaron Straker]","startTime":3161.956,"endTime":3167.639,"body":"Oftentimes very, very negative through like"},{"speaker":"[Aaron Straker]","startTime":3167.659,"endTime":3172.022,"body":"your formative years and stuff,"},{"speaker":"[Aaron Straker]","startTime":3167.659,"endTime":3172.022,"body":"but I feel like on the back end of that can"},{"speaker":"[Aaron Straker]","startTime":3172.062,"endTime":3177.385,"body":"be much, much more positive"},{"speaker":"[Aaron Straker]","startTime":3172.062,"endTime":3177.385,"body":"as opposed to negative there. The thing that"},{"speaker":"[Aaron Straker]","startTime":3177.425,"endTime":3182.047,"body":"I wanted to wrap up with, and"},{"speaker":"[Aaron Straker]","startTime":3177.425,"endTime":3182.047,"body":"this is my favorite story on this topic, there"},{"speaker":"[Aaron Straker]","startTime":3182.087,"endTime":3187.83,"body":"is a lady on Instagram. Her"},{"speaker":"[Aaron Straker]","startTime":3182.087,"endTime":3187.83,"body":"Instagram handle is TrainWithJoan. I'd say"},{"speaker":"[Aaron Straker]","startTime":3187.87,"endTime":3194.83,"body":"at the very youngest, she's"},{"speaker":"[Aaron Straker]","startTime":3187.87,"endTime":3194.83,"body":"like 76-ish, potentially older. She didn't"},{"speaker":"[Aaron Straker]","startTime":3194.85,"endTime":3201.151,"body":"get into lifting in healthy"},{"speaker":"[Aaron Straker]","startTime":3194.85,"endTime":3201.151,"body":"lifestyle until I believe she was like 74,"},{"speaker":"[Aaron Straker]","startTime":3201.331,"endTime":3206.173,"body":"something like that. And she"},{"speaker":"[Aaron Straker]","startTime":3201.331,"endTime":3206.173,"body":"is in an absolutely amazing shape. Like"},{"speaker":"[Bryan]","startTime":3205.539,"endTime":3206.201,"body":"She's jacked."},{"speaker":"[Aaron Straker]","startTime":3206.573,"endTime":3207.573,"body":"she is jacked."},{"speaker":"[Bryan]","startTime":3207.767,"endTime":3208.149,"body":"Yeah, yeah,"},{"speaker":"[Aaron Straker]","startTime":3208.193,"endTime":3208.994,"body":"Yeah,"},{"speaker":"[Bryan]","startTime":3208.39,"endTime":3208.791,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":3209.134,"endTime":3213.255,"body":"and I think like that there"},{"speaker":"[Aaron Straker]","startTime":3209.134,"endTime":3213.255,"body":"is the ultimate blueprint, right? This lady"},{"speaker":"[Aaron Straker]","startTime":3213.295,"endTime":3218.456,"body":"lived literally like six, six"},{"speaker":"[Aaron Straker]","startTime":3213.295,"endTime":3218.456,"body":"and a half plus decades of like not a healthy"},{"speaker":"[Aaron Straker]","startTime":3218.516,"endTime":3222.917,"body":"life, like obese sort of thing,"},{"speaker":"[Aaron Straker]","startTime":3218.516,"endTime":3222.917,"body":"or not, sorry, I'm sorry, not obese, just."},{"speaker":"[Aaron Straker]","startTime":3223.93,"endTime":3228.832,"body":"overweight and then decides"},{"speaker":"[Aaron Straker]","startTime":3223.93,"endTime":3228.832,"body":"like to make a change right obviously she had"},{"speaker":"[Aaron Straker]","startTime":3228.932,"endTime":3233.774,"body":"very good help with like very"},{"speaker":"[Aaron Straker]","startTime":3228.932,"endTime":3233.774,"body":"knowledgeable people and stuff and it's literally"},{"speaker":"[Aaron Straker]","startTime":3233.834,"endTime":3237.456,"body":"like one of the most amazing"},{"speaker":"[Aaron Straker]","startTime":3233.834,"endTime":3237.456,"body":"things she's an incredible shape I'm pretty"},{"speaker":"[Aaron Straker]","startTime":3237.476,"endTime":3243.879,"body":"sure I've seen her dead lifting"},{"speaker":"[Aaron Straker]","startTime":3237.476,"endTime":3243.879,"body":"like 315 plus at a very you know at an age"},{"speaker":"[Aaron Straker]","startTime":3243.899,"endTime":3249.926,"body":"where you I didn't think that"},{"speaker":"[Aaron Straker]","startTime":3243.899,"endTime":3249.926,"body":"was actually possible anymore. She's amazing."},{"speaker":"[Aaron Straker]","startTime":3250.306,"endTime":3254.028,"body":"That's one of my favorite Instagram"},{"speaker":"[Aaron Straker]","startTime":3250.306,"endTime":3254.028,"body":"accounts just to like as the algorithm will"},{"speaker":"[Aaron Straker]","startTime":3254.048,"endTime":3257.21,"body":"like show me stuff and I'm"},{"speaker":"[Aaron Straker]","startTime":3254.048,"endTime":3257.21,"body":"like, yes, what is this lady like crushing"},{"speaker":"[Aaron Straker]","startTime":3257.27,"endTime":3261.212,"body":"now? And it's super, super"},{"speaker":"[Aaron Straker]","startTime":3257.27,"endTime":3261.212,"body":"inspiring. So if you are someone who's like"},{"speaker":"[Aaron Straker]","startTime":3261.352,"endTime":3265.474,"body":"older and listening to the"},{"speaker":"[Aaron Straker]","startTime":3261.352,"endTime":3265.474,"body":"podcast, go follow along. Like that is one"},{"speaker":"[Aaron Straker]","startTime":3265.534,"endTime":3269.697,"body":"of my favorite stories like"},{"speaker":"[Aaron Straker]","startTime":3265.534,"endTime":3269.697,"body":"in this that it doesn't matter. Like you can"},{"speaker":"[Aaron Straker]","startTime":3269.757,"endTime":3276.626,"body":"start at any age. and improve"},{"speaker":"[Aaron Straker]","startTime":3269.757,"endTime":3276.626,"body":"the quality of life of the remaining, however"},{"speaker":"[Aaron Straker]","startTime":3276.666,"endTime":3281.729,"body":"many decades, or potentially,"},{"speaker":"[Aaron Straker]","startTime":3276.666,"endTime":3281.729,"body":"you know, unlock something in your life that"},{"speaker":"[Aaron Straker]","startTime":3281.749,"endTime":3286.813,"body":"you had previously not been"},{"speaker":"[Aaron Straker]","startTime":3281.749,"endTime":3286.813,"body":"able to, but there is never, it is never too"},{"speaker":"[Aaron Straker]","startTime":3286.853,"endTime":3293.258,"body":"late to start sort of thing"},{"speaker":"[Aaron Straker]","startTime":3286.853,"endTime":3293.258,"body":"and reap the benefits of the quality of life"},{"speaker":"[Aaron Straker]","startTime":3293.318,"endTime":3297.221,"body":"improvements in how you feel,"},{"speaker":"[Aaron Straker]","startTime":3293.318,"endTime":3297.221,"body":"how you sleep, and how you approach the day."},{"speaker":"[Bryan]","startTime":3298.535,"endTime":3303.52,"body":"Yeah, that is well said and she has"},{"speaker":"[Bryan]","startTime":3298.535,"endTime":3303.52,"body":"1.8 million followers. So"},{"speaker":"[Aaron Straker]","startTime":3303.654,"endTime":3303.835,"body":"Yeah."},{"speaker":"[Bryan]","startTime":3304.281,"endTime":3307.564,"body":"you can also grow an Instagram profile"},{"speaker":"[Bryan]","startTime":3304.281,"endTime":3307.564,"body":"at any age."},{"speaker":"[Aaron Straker]","startTime":3308.07,"endTime":3313.576,"body":"Yeah, yeah, right. Like I can"},{"speaker":"[Aaron Straker]","startTime":3308.07,"endTime":3313.576,"body":"guarantee you that lady's like her 70s are"},{"speaker":"[Aaron Straker]","startTime":3313.616,"endTime":3316.559,"body":"probably some of the most incredible"},{"speaker":"[Aaron Straker]","startTime":3313.616,"endTime":3316.559,"body":"years of her life. And she's"},{"speaker":"[Bryan]","startTime":3316.471,"endTime":3316.702,"body":"Yeah."},{"speaker":"[Aaron Straker]","startTime":3316.579,"endTime":3322.465,"body":"like a, like a big Instagram"},{"speaker":"[Aaron Straker]","startTime":3316.579,"endTime":3322.465,"body":"influencer, like doing it well, helping people."},{"speaker":"[Aaron Straker]","startTime":3322.786,"endTime":3323.626,"body":"I mean, it's,"},{"speaker":"[Bryan]","startTime":3323.671,"endTime":3324.333,"body":"great. Yeah."},{"speaker":"[Aaron Straker]","startTime":3324.127,"endTime":3325.168,"body":"I love that. I love"},{"speaker":"[Bryan]","startTime":3325.175,"endTime":3325.356,"body":"She's"},{"speaker":"[Aaron Straker]","startTime":3325.188,"endTime":3325.368,"body":"she's"},{"speaker":"[Bryan]","startTime":3325.376,"endTime":3325.436,"body":"an"},{"speaker":"[Aaron Straker]","startTime":3325.408,"endTime":3325.528,"body":"like,"},{"speaker":"[Bryan]","startTime":3325.516,"endTime":3328.204,"body":"author too. Her profile says she wrote"},{"speaker":"[Bryan]","startTime":3325.516,"endTime":3328.204,"body":"a book as well. So,"},{"speaker":"[Aaron Straker]","startTime":3328.79,"endTime":3329.099,"body":"Perfect."},{"speaker":"[Bryan]","startTime":3329.749,"endTime":3329.889,"body":"yeah."},{"speaker":"[Aaron Straker]","startTime":3331.546,"endTime":3332.768,"body":"Anything else on this one,"},{"speaker":"[Aaron Straker]","startTime":3331.546,"endTime":3332.768,"body":"Brian?"},{"speaker":"[Bryan]","startTime":3333.248,"endTime":3333.963,"body":"No, that was fun."},{"speaker":"[Aaron Straker]","startTime":3334.651,"endTime":3337.936,"body":"Yeah, this was a really, really"},{"speaker":"[Aaron Straker]","startTime":3334.651,"endTime":3337.936,"body":"good episode. Guys, if you enjoyed the podcast,"},{"speaker":"[Aaron Straker]","startTime":3338.117,"endTime":3342.063,"body":"please do let us know. You"},{"speaker":"[Aaron Straker]","startTime":3338.117,"endTime":3342.063,"body":"can ping Brian or I on Instagram. And with"},{"speaker":"[Aaron Straker]","startTime":3342.083,"endTime":3345.369,"body":"that, we will talk to you next"},{"speaker":"[Aaron Straker]","startTime":3342.083,"endTime":3345.369,"body":"week."},{"speaker":"[Bryan]","startTime":3344.151,"endTime":3344.554,"body":"Two weeks."},{"speaker":"[Aaron Straker]","startTime":3345.509,"endTime":3345.77,"body":"Ah, fu-"}]}