{"version":"1.0.0","segments":[{"startTime":26.322,"endTime":27.402,"body":"What is up, guys?"},{"startTime":27.402,"endTime":32.405,"body":"Happy Monday or Tuesday, depending on if"},{"startTime":27.402,"endTime":32.405,"body":"you are listening to this on YouTube or"},{"startTime":32.405,"endTime":34.647,"body":"the podcast platforms."},{"startTime":34.687,"endTime":39.53,"body":"What we have is our first Instagram Q\u0026A"},{"startTime":34.687,"endTime":39.53,"body":"episode of the year."},{"startTime":39.53,"endTime":42.812,"body":"If you've been around for a while, you"},{"startTime":39.53,"endTime":42.812,"body":"know that these are definitely popular"},{"startTime":42.812,"endTime":47.595,"body":"episodes and favorites for Brian and I, as"},{"startTime":42.812,"endTime":47.595,"body":"we can just give back to our Instagram"},{"startTime":47.595,"endTime":51.497,"body":"followers and a lot of the people that"},{"startTime":47.595,"endTime":51.497,"body":"support us in offering them some help."},{"startTime":51.658,"endTime":56.425,"body":"or what it often ends up being is just"},{"startTime":51.658,"endTime":56.425,"body":"some general curiosities into the day to"},{"startTime":56.425,"endTime":60.631,"body":"day of the lives of Brian and Aaron."},{"startTime":61.293,"endTime":66.0,"body":"Before we dive into today's episode,"},{"startTime":61.293,"endTime":66.0,"body":"Brian, can you kick us off with some"},{"startTime":66.0,"endTime":67.181,"body":"updates please?"},{"startTime":67.655,"endTime":69.495,"body":"Yeah, of course, man."},{"startTime":70.015,"endTime":74.396,"body":"So day 22 of abstinence for those that"},{"startTime":70.015,"endTime":74.396,"body":"have been following my journey."},{"startTime":74.61699999999999,"endTime":79.418,"body":"I stopped consuming marijuana January 1st"},{"startTime":74.61699999999999,"endTime":79.418,"body":"this year."},{"startTime":79.618,"endTime":84.8,"body":"So 22 days in, I guess officially today is"},{"startTime":79.618,"endTime":84.8,"body":"23 day 23, but it's 5 a.m."},{"startTime":84.8,"endTime":87.24000000000001,"body":"So we're not going to count today as a day"},{"startTime":84.8,"endTime":87.24000000000001,"body":"yet."},{"startTime":88.821,"endTime":89.861,"body":"Everything is good."},{"startTime":89.861,"endTime":94.663,"body":"I would say, you know, I had that really"},{"startTime":89.861,"endTime":94.663,"body":"kind of negative morbid update."},{"startTime":94.663,"endTime":100.088,"body":"two weeks ago on the quads training"},{"startTime":94.663,"endTime":100.088,"body":"episode where I discussed how challenging"},{"startTime":100.088,"endTime":101.689,"body":"the first seven days were."},{"startTime":101.689,"endTime":107.174,"body":"And then I briefly discussed how it was"},{"startTime":101.689,"endTime":107.174,"body":"improving, but still had some issues last"},{"startTime":107.174,"endTime":107.935,"body":"week."},{"startTime":108.135,"endTime":115.382,"body":"So now we're a little over three weeks in"},{"startTime":108.135,"endTime":115.382,"body":"and I would say that I feel pretty"},{"startTime":115.382,"endTime":117.404,"body":"fantastic for the most part."},{"startTime":117.404,"endTime":120.206,"body":"I can't say that I feel significantly"},{"startTime":117.404,"endTime":120.206,"body":"better."},{"startTime":120.435,"endTime":122.195,"body":"than when I was consuming."},{"startTime":122.496,"endTime":126.838,"body":"So maybe that's something that is still"},{"startTime":122.496,"endTime":126.838,"body":"coming up, but I definitely don't feel"},{"startTime":126.838,"endTime":128.639,"body":"worse anymore."},{"startTime":129.5,"endTime":132.041,"body":"So that's certainly positive."},{"startTime":133.68200000000002,"endTime":138.58499999999998,"body":"There were a few things that kind of been"},{"startTime":133.68200000000002,"endTime":138.58499999999998,"body":"hanging around that took longer than other"},{"startTime":138.58499999999998,"endTime":140.265,"body":"things to dissipate."},{"startTime":140.446,"endTime":144.748,"body":"And so appetite was one that I brought up"},{"startTime":140.446,"endTime":144.748,"body":"again last week as something that was"},{"startTime":144.748,"endTime":148.05,"body":"beginning to come back but hadn't fully"},{"startTime":144.748,"endTime":148.05,"body":"come back yet."},{"startTime":148.67000000000002,"endTime":149.39,"body":"I can..."},{"startTime":149.535,"endTime":155.896,"body":"confidently say now at day 22 that my"},{"startTime":149.535,"endTime":155.896,"body":"appetite is definitely back."},{"startTime":155.896,"endTime":162.558,"body":"I'm eating three solid meals and sometimes"},{"startTime":155.896,"endTime":162.558,"body":"a snack in there as well."},{"startTime":163.018,"endTime":169.72,"body":"My body weight, which was for two straight"},{"startTime":163.018,"endTime":169.72,"body":"weeks, down about six to seven pounds."},{"startTime":169.72,"endTime":175.522,"body":"So I was, I started this journey at a mid"},{"startTime":169.72,"endTime":175.522,"body":"one nineties and it was one 87 at one"},{"startTime":175.522,"endTime":178.562,"body":"point as I couldn't really consume much"},{"startTime":175.522,"endTime":178.562,"body":"food."},{"startTime":179.175,"endTime":183.456,"body":"And as of the last few days, it's been"},{"startTime":179.175,"endTime":183.456,"body":"consistently back to 191."},{"startTime":184.097,"endTime":188.078,"body":"So it is moving its way back to where it"},{"startTime":184.097,"endTime":188.078,"body":"was."},{"startTime":188.779,"endTime":196.923,"body":"On the positive, I have had an extremely"},{"startTime":188.779,"endTime":196.923,"body":"low level of sugar in the last 22 days."},{"startTime":196.923,"endTime":202.605,"body":"And I had zero sugar for the first 13"},{"startTime":196.923,"endTime":202.605,"body":"days, maybe, as my appetite wasn't there."},{"startTime":202.605,"endTime":206.186,"body":"I just didn't crave any food, much less"},{"startTime":202.605,"endTime":206.186,"body":"sugar."},{"startTime":206.731,"endTime":213.134,"body":"In the last few days, I've been having a"},{"startTime":206.731,"endTime":213.134,"body":"little bit here and there, but it's crazy"},{"startTime":213.134,"endTime":220.258,"body":"because my desire to eat anything"},{"startTime":213.134,"endTime":220.258,"body":"unhealthy really has kind of completely"},{"startTime":220.258,"endTime":220.998,"body":"dissipated."},{"startTime":220.998,"endTime":226.622,"body":"It's a bit of a revelation because the"},{"startTime":220.998,"endTime":226.622,"body":"last couple years, I would say my diet has"},{"startTime":226.622,"endTime":232.345,"body":"been the thing holding me back the most in"},{"startTime":226.622,"endTime":232.345,"body":"the sense that I smoked weed and I got the"},{"startTime":232.345,"endTime":234.266,"body":"munchies and I like to eat food."},{"startTime":234.846,"endTime":235.811,"body":"And now I..."},{"startTime":235.811,"endTime":240.455,"body":"It's it's really surprising to me that I"},{"startTime":235.811,"endTime":240.455,"body":"just want to eat like chicken rice and"},{"startTime":240.455,"endTime":245.42,"body":"veggies and fruit and like healthy grains"},{"startTime":240.455,"endTime":245.42,"body":"and stuff and that's like kind of what I"},{"startTime":245.42,"endTime":246.32,"body":"crave."},{"startTime":246.881,"endTime":251.926,"body":"So if for no other reason than that, I"},{"startTime":246.881,"endTime":251.926,"body":"would say that this has been a super"},{"startTime":251.926,"endTime":254.628,"body":"positive experience so far."},{"startTime":256.66999999999996,"endTime":260.193,"body":"Yeah, I have a couple other updates, but"},{"startTime":256.66999999999996,"endTime":260.193,"body":"let's make this interesting and pass it"},{"startTime":260.193,"endTime":261.81399999999996,"body":"over to Aaron for an update."},{"startTime":263.006,"endTime":267.214,"body":"So really quick before I dive in, how are"},{"startTime":263.006,"endTime":267.214,"body":"we classifying sugar per se?"},{"startTime":268.563,"endTime":272.704,"body":"I would classify sugar not as like fruit,"},{"startTime":268.563,"endTime":272.704,"body":"like not eating fruit, like fruit would"},{"startTime":272.704,"endTime":276.406,"body":"be, fruit is sugar, I don't consider fruit"},{"startTime":272.704,"endTime":276.406,"body":"to be sugar."},{"startTime":277.78700000000003,"endTime":283.969,"body":"I would say sugar is things like chocolate"},{"startTime":277.78700000000003,"endTime":283.969,"body":"covered nuts and raisins, which I would"},{"startTime":283.969,"endTime":285.129,"body":"consume."},{"startTime":285.51,"endTime":290.232,"body":"Things like, you know, I go to Whole Foods"},{"startTime":285.51,"endTime":290.232,"body":"and grab like a cookie out of the cookie"},{"startTime":290.232,"endTime":292.773,"body":"bar, something like that."},{"startTime":292.773,"endTime":297.054,"body":"I am having sugar that is inherent in"},{"startTime":292.773,"endTime":297.054,"body":"products like,"},{"startTime":297.647,"endTime":299.089,"body":"I have Dave's killer bread."},{"startTime":299.089,"endTime":302.736,"body":"Dave's killer bread is like a healthy"},{"startTime":299.089,"endTime":302.736,"body":"bread with five grams of fiber per slice."},{"startTime":302.736,"endTime":305.901,"body":"It's, you know, great ingredients, but"},{"startTime":302.736,"endTime":305.901,"body":"there's maybe three grams of sugar in"},{"startTime":305.901,"endTime":307.023,"body":"there or something like that."},{"startTime":307.023,"endTime":309.486,"body":"So, I don't count that as sugar."},{"startTime":309.734,"endTime":313.679,"body":"Yeah, I mean Gatorade is effectively like"},{"startTime":309.734,"endTime":313.679,"body":"94% dextrose."},{"startTime":313.679,"endTime":318.881,"body":"Okay, yes, I'm having Gatorade, but that's"},{"startTime":313.679,"endTime":318.881,"body":"part of my pre-peri workout thing."},{"startTime":318.881,"endTime":324.664,"body":"And so because it's going to the pursuit"},{"startTime":318.881,"endTime":324.664,"body":"of the workout or the recovery of the"},{"startTime":324.664,"endTime":328.986,"body":"workout or whatever to fuel the workout, I"},{"startTime":324.664,"endTime":328.986,"body":"don't consider that sugar."},{"startTime":328.986,"endTime":331.428,"body":"So yeah, I guess I do need to kind of"},{"startTime":328.986,"endTime":331.428,"body":"qualify that."},{"startTime":331.428,"endTime":337.53,"body":"I haven't had any post-meal dessert would"},{"startTime":331.428,"endTime":337.53,"body":"be like the way of saying that."},{"startTime":338.218,"endTime":341.723,"body":"Like candy, sweets, candy, sweets, those"},{"startTime":338.218,"endTime":341.723,"body":"sorts of things."},{"startTime":341.723,"endTime":343.225,"body":"Like yeah, yeah."},{"startTime":343.225,"endTime":345.247,"body":"I thought it was just, it was an"},{"startTime":343.225,"endTime":345.247,"body":"interesting little wrinkle because I know"},{"startTime":345.247,"endTime":349.593,"body":"you had the Gatorade daily that I think"},{"startTime":345.247,"endTime":349.593,"body":"just could have been informative for some"},{"startTime":349.593,"endTime":350.894,"body":"listeners, right?"},{"startTime":351.956,"endTime":354.74,"body":"Yep, cool."},{"startTime":354.74,"endTime":356.241,"body":"So I guess I really only have two."},{"startTime":357.182,"endTime":360.005,"body":"I need to really start writing these down"},{"startTime":357.182,"endTime":360.005,"body":"throughout the week, because I'm always"},{"startTime":360.005,"endTime":363.668,"body":"like, man, this thing happened, great"},{"startTime":360.005,"endTime":363.668,"body":"update for Eat, Trade, and Prosper, right?"},{"startTime":363.668,"endTime":366.39,"body":"And then like, four days go by, I'm like,"},{"startTime":363.668,"endTime":366.39,"body":"I have no idea what that was, but I"},{"startTime":366.39,"endTime":369.553,"body":"remember, I had this really cool update"},{"startTime":366.39,"endTime":369.553,"body":"like four days ago, and I have no idea"},{"startTime":369.553,"endTime":370.494,"body":"what it is now."},{"startTime":370.494,"endTime":376.179,"body":"But the Undefeated Nutrition launch, which"},{"startTime":370.494,"endTime":376.179,"body":"I hinted at last week's episode, was a"},{"startTime":376.179,"endTime":378.961,"body":"massive success, which is a big relief for"},{"startTime":376.179,"endTime":378.961,"body":"me."},{"startTime":381.023,"endTime":384.185,"body":"For those of you that maybe didn't catch"},{"startTime":381.023,"endTime":384.185,"body":"last week's episode,"},{"startTime":385.094,"endTime":388.876,"body":"With the Undefeated Gym, it is under"},{"startTime":385.094,"endTime":388.876,"body":"construction right now."},{"startTime":388.876,"endTime":393.88,"body":"We're launching Undefeated Nutrition as"},{"startTime":388.876,"endTime":393.88,"body":"part of a circular economy sort of thing"},{"startTime":393.88,"endTime":398.443,"body":"of people are coming in, having what"},{"startTime":393.88,"endTime":398.443,"body":"people generally want and need when"},{"startTime":398.443,"endTime":403.667,"body":"traveling to a gym available and offer for"},{"startTime":398.443,"endTime":403.667,"body":"that."},{"startTime":403.667,"endTime":410.052,"body":"Jackson had his essentially beta launch of"},{"startTime":403.667,"endTime":410.052,"body":"another large idea of his, which is Pro"},{"startTime":410.052,"endTime":412.173,"body":"Camp that was this past weekend."},{"startTime":412.27,"endTime":417.975,"body":"or weak and the undefeated cream of rice"},{"startTime":412.27,"endTime":417.975,"body":"flavor, first flavor launch was for Pro"},{"startTime":417.975,"endTime":418.755,"body":"Camp."},{"startTime":419.156,"endTime":421.538,"body":"So we got very, very good feedback on it."},{"startTime":421.538,"endTime":423.68,"body":"People loved it, the flavor, everything"},{"startTime":421.538,"endTime":423.68,"body":"like that."},{"startTime":423.68,"endTime":428.904,"body":"So it was a big relief and we are"},{"startTime":423.68,"endTime":428.904,"body":"officially underway with our next batch of"},{"startTime":428.904,"endTime":431.487,"body":"production and then getting that out."},{"startTime":431.487,"endTime":436.751,"body":"So it will be by the time this episode"},{"startTime":431.487,"endTime":436.751,"body":"launches for anyone who's in Bali, it will"},{"startTime":436.751,"endTime":439.733,"body":"be available at Pump Kitchen in Bali."},{"startTime":440.047,"endTime":445.966,"body":"And first we will launch in Bali, second"},{"startTime":440.047,"endTime":445.966,"body":"likely Jakarta, but it will remain in"},{"startTime":445.966,"endTime":447.449,"body":"Indonesia for now."},{"startTime":448.187,"endTime":450.067,"body":"Nice dude, that's very cool."},{"startTime":452.068,"endTime":456.01,"body":"Sweet, so on my second update, should we"},{"startTime":452.068,"endTime":456.01,"body":"just go back and forth like this?"},{"startTime":456.01,"endTime":456.47,"body":"Make it easy."},{"startTime":456.47,"endTime":461.652,"body":"All right, cool, my second update is also"},{"startTime":456.47,"endTime":461.652,"body":"kind of related to the weed thing, but one"},{"startTime":461.652,"endTime":466.954,"body":"of the other things other than appetite"},{"startTime":461.652,"endTime":466.954,"body":"that has been really slow to correct"},{"startTime":466.954,"endTime":473.757,"body":"itself, it's surprisingly, I didn't expect"},{"startTime":466.954,"endTime":473.757,"body":"this, has been resting heart rate and HRV."},{"startTime":473.797,"endTime":478.178,"body":"And so my resting heart rate and HRV have"},{"startTime":473.797,"endTime":478.178,"body":"always been super low."},{"startTime":478.995,"endTime":483.537,"body":"Um, always, like the past couple of years,"},{"startTime":478.995,"endTime":483.537,"body":"people have been surprised at how low my"},{"startTime":483.537,"endTime":486.278,"body":"resting heart rate is or how high my HRV"},{"startTime":483.537,"endTime":486.278,"body":"is."},{"startTime":486.479,"endTime":491.682,"body":"Since I stopped consuming, both have been"},{"startTime":486.479,"endTime":491.682,"body":"the wrong direction."},{"startTime":491.682,"endTime":494.903,"body":"Resting heart rate has been artificially"},{"startTime":491.682,"endTime":494.903,"body":"elevated."},{"startTime":495.724,"endTime":500.326,"body":"It was initially 15 beats a minute for the"},{"startTime":495.724,"endTime":500.326,"body":"first week when I was going through the"},{"startTime":500.326,"endTime":501.567,"body":"big withdrawals."},{"startTime":501.567,"endTime":506.049,"body":"And then even once I started feeling"},{"startTime":501.567,"endTime":506.049,"body":"better in the last couple of weeks, it was"},{"startTime":506.049,"endTime":508.287,"body":"still five to 10 beats elevated."},{"startTime":508.287,"endTime":513.37,"body":"pretty much all the time, mornings,"},{"startTime":508.287,"endTime":513.37,"body":"nights, whatever it was, it would be five"},{"startTime":513.37,"endTime":515.8109999999999,"body":"to 10 beats ahead of where I would expect"},{"startTime":513.37,"endTime":515.8109999999999,"body":"it to be."},{"startTime":517.092,"endTime":518.8330000000001,"body":"And then HRV has been really low."},{"startTime":518.8330000000001,"endTime":524.096,"body":"So people have always exclaimed how wild"},{"startTime":518.8330000000001,"endTime":524.096,"body":"it is that my Apple Watch shows my HRV in"},{"startTime":524.096,"endTime":527.9580000000001,"body":"the mornings at like 220 to 250 as a norm."},{"startTime":528.238,"endTime":528.918,"body":"And..."},{"startTime":529.191,"endTime":531.852,"body":"during this recovery process, it's been in"},{"startTime":529.191,"endTime":531.852,"body":"the mid 150s."},{"startTime":532.052,"endTime":536.595,"body":"So like 135 to 160 has kind of been the"},{"startTime":532.052,"endTime":536.595,"body":"range, which is a really big drop."},{"startTime":536.595,"endTime":539.956,"body":"It's like 30 or 40% below where it was."},{"startTime":540.417,"endTime":546.781,"body":"And so just in the last like two or three"},{"startTime":540.417,"endTime":546.781,"body":"days, it's finally corrected itself."},{"startTime":546.781,"endTime":548.702,"body":"And I can't believe how long it took."},{"startTime":548.702,"endTime":551.684,"body":"There was actually a part of me wondering"},{"startTime":548.702,"endTime":551.684,"body":"if it was ever gonna correct itself"},{"startTime":551.684,"endTime":555.786,"body":"because I was feeling fine and yet these"},{"startTime":551.684,"endTime":555.786,"body":"metrics were still so far off."},{"startTime":556.206,"endTime":556.903,"body":"And so..."},{"startTime":556.903,"endTime":560.165,"body":"Just in the last couple of days, resting"},{"startTime":556.903,"endTime":560.165,"body":"heart rate has dropped back down to like"},{"startTime":560.165,"endTime":566.05,"body":"41, 42 in the mornings, which is where I"},{"startTime":560.165,"endTime":566.05,"body":"expect it to be, and like 47, 48 at night,"},{"startTime":566.17,"endTime":569.533,"body":"which is pretty standard for the past few"},{"startTime":566.17,"endTime":569.533,"body":"years."},{"startTime":569.553,"endTime":573.917,"body":"And then HRV has been steadily in the like"},{"startTime":569.553,"endTime":573.917,"body":"220, 230 range."},{"startTime":573.917,"endTime":576.319,"body":"So getting close to kind of where it was"},{"startTime":573.917,"endTime":576.319,"body":"before."},{"startTime":576.319,"endTime":579.301,"body":"And so I just found that really, really"},{"startTime":576.319,"endTime":579.301,"body":"interesting that despite the fact that I"},{"startTime":579.301,"endTime":585.266,"body":"was feeling better, those were still"},{"startTime":579.301,"endTime":585.266,"body":"really the last things to correct along"},{"startTime":585.266,"endTime":586.026,"body":"the way."},{"startTime":587.159,"endTime":592.581,"body":"And then the last update here real quick"},{"startTime":587.159,"endTime":592.581,"body":"is just also related to this is as I've"},{"startTime":592.581,"endTime":597.063,"body":"been paying this kind of neurotic"},{"startTime":592.581,"endTime":597.063,"body":"attention to heart rate over the last few"},{"startTime":597.063,"endTime":602.325,"body":"weeks I've been checking it constantly and"},{"startTime":597.063,"endTime":602.325,"body":"really paying attention to my metrics"},{"startTime":602.325,"endTime":608.148,"body":"probably more than anyone should I've been"},{"startTime":602.325,"endTime":608.148,"body":"surprised at how much eating food"},{"startTime":608.348,"endTime":613.59,"body":"Increases heart rate and I mean this makes"},{"startTime":608.348,"endTime":613.59,"body":"sense from like a perspective of hey"},{"startTime":613.59,"endTime":614.495,"body":"digestion"},{"startTime":614.495,"endTime":616.156,"body":"takes systemic resources."},{"startTime":616.156,"endTime":620.62,"body":"And so you eat food, you have to digest,"},{"startTime":616.156,"endTime":620.62,"body":"your heart rate goes up to digest the"},{"startTime":620.62,"endTime":623.663,"body":"food, and there's this change, right?"},{"startTime":624.364,"endTime":629.048,"body":"I don't know why I never thought of it or"},{"startTime":624.364,"endTime":629.048,"body":"never paid attention to it before, but it"},{"startTime":629.048,"endTime":632.552,"body":"really, it's like I eat a big meal and"},{"startTime":629.048,"endTime":632.552,"body":"suddenly my heart rate's up like 10 to 12"},{"startTime":632.552,"endTime":633.313,"body":"beats."},{"startTime":633.313,"endTime":638.237,"body":"And so I just thought that was interesting"},{"startTime":633.313,"endTime":638.237,"body":"and maybe somebody out there will also"},{"startTime":638.237,"endTime":639.758,"body":"find that interesting as well."},{"startTime":642.674,"endTime":647.958,"body":"Yeah, it is always wild these little"},{"startTime":642.674,"endTime":647.958,"body":"things that seemingly don't have a direct"},{"startTime":647.958,"endTime":654.103,"body":"impact, but have obviously have some sort"},{"startTime":647.958,"endTime":654.103,"body":"of mechanism, indirect impacts and how"},{"startTime":654.103,"endTime":655.824,"body":"kind of sensitive things can be."},{"startTime":656.135,"endTime":657.301,"body":"Yep, for sure."},{"startTime":658.794,"endTime":662.955,"body":"Um, the only kind of other update I have"},{"startTime":658.794,"endTime":662.955,"body":"in this isn't, this isn't too much of an"},{"startTime":662.955,"endTime":669.036,"body":"update I had last Monday, like my first"},{"startTime":662.955,"endTime":669.036,"body":"off day in months, right?"},{"startTime":669.036,"endTime":670.977,"body":"Like no, no training."},{"startTime":670.977,"endTime":675.138,"body":"There was no cardio, like just straight up"},{"startTime":670.977,"endTime":675.138,"body":"did not go to the gym, like no sauna."},{"startTime":675.138,"endTime":679.059,"body":"And I was very excited for it because it"},{"startTime":675.138,"endTime":679.059,"body":"was kind of like, first was like, I just"},{"startTime":679.059,"endTime":683.84,"body":"have to get through the lowest part of the"},{"startTime":679.059,"endTime":683.84,"body":"lowest number of the lowest calorie target"},{"startTime":683.84,"endTime":684.741,"body":"of the deficit, right?"},{"startTime":684.741,"endTime":688.361,"body":"And like, that's how I had my site fixed,"},{"startTime":684.741,"endTime":688.361,"body":"you know, when I had this grand goal"},{"startTime":688.51,"endTime":690.411,"body":"you know, best physique ever."},{"startTime":690.411,"endTime":694.375,"body":"That was like, that was the first massive"},{"startTime":690.411,"endTime":694.375,"body":"domino that had to go down."},{"startTime":694.375,"endTime":696.978,"body":"And then it was like, okay, I survived"},{"startTime":694.375,"endTime":696.978,"body":"that."},{"startTime":696.978,"endTime":699.94,"body":"Now, you know, food's coming up, things"},{"startTime":696.978,"endTime":699.94,"body":"are getting better."},{"startTime":699.941,"endTime":703.724,"body":"And then with the start of Pro Camp, like"},{"startTime":699.941,"endTime":703.724,"body":"I finally had a day off and I was like"},{"startTime":703.724,"endTime":706.707,"body":"looking forward to it to just like fucking"},{"startTime":703.724,"endTime":706.707,"body":"chill."},{"startTime":706.927,"endTime":708.349,"body":"And then it got here."},{"startTime":708.349,"endTime":713.658,"body":"And I, if I'm being honest, I hated the"},{"startTime":708.349,"endTime":713.658,"body":"lack of structure in my day."},{"startTime":713.658,"endTime":717.182,"body":"And I was like, I mean, I still had my"},{"startTime":713.658,"endTime":717.182,"body":"Monday, you know, check-ins and all of"},{"startTime":717.182,"endTime":717.622,"body":"those things."},{"startTime":717.622,"endTime":721.246,"body":"But when I know that like, hey, we're"},{"startTime":717.622,"endTime":721.246,"body":"training and we're training legs and then"},{"startTime":721.246,"endTime":722.608,"body":"we have like recovery."},{"startTime":722.608,"endTime":726.212,"body":"And I know I'm at the gym for like four"},{"startTime":722.608,"endTime":726.212,"body":"hours, four and a half hours from start to"},{"startTime":726.212,"endTime":727.012,"body":"finish."},{"startTime":727.033,"endTime":730.457,"body":"I need to have everything done by 11 a.m.,"},{"startTime":727.033,"endTime":730.457,"body":"you know, because I'm not coming back home"},{"startTime":730.457,"endTime":732.559,"body":"to like five."},{"startTime":732.559,"endTime":734.921,"body":"Without that pressure, I just like."},{"startTime":735.374,"endTime":739.995,"body":"it was, I know instead of doing like six"},{"startTime":735.374,"endTime":739.995,"body":"check-ins in a row, I would do like two"},{"startTime":739.995,"endTime":742.956,"body":"and then maybe like play on my phone for a"},{"startTime":739.995,"endTime":742.956,"body":"little bit or something like that."},{"startTime":742.956,"endTime":748.457,"body":"And I hated who I like became without that"},{"startTime":742.956,"endTime":748.457,"body":"pressure."},{"startTime":748.457,"endTime":751.638,"body":"And I really learned things about myself"},{"startTime":748.457,"endTime":751.638,"body":"on that day."},{"startTime":751.638,"endTime":756.639,"body":"Like I had, you know, this idea of like, I"},{"startTime":751.638,"endTime":756.639,"body":"just gotta get to this day and then I'm"},{"startTime":756.639,"endTime":760.2,"body":"gonna have this like relaxing day and it's"},{"startTime":756.639,"endTime":760.2,"body":"gonna be beautiful and like my stress is"},{"startTime":760.2,"endTime":762.881,"body":"gonna be down and then it got here and I"},{"startTime":760.2,"endTime":762.881,"body":"hated it."},{"startTime":763.201,"endTime":765.161,"body":"And I really realized like there's that."},{"startTime":766.254,"endTime":770.238,"body":"The first person that I remember"},{"startTime":766.254,"endTime":770.238,"body":"connecting with this on who posted about"},{"startTime":770.238,"endTime":775.082,"body":"it was Steve Hall, Revive Stronger, and"},{"startTime":770.238,"endTime":775.082,"body":"it's like, as the entrepreneur, like the"},{"startTime":775.082,"endTime":778.844,"body":"goal of getting into entrepreneurship is"},{"startTime":775.082,"endTime":778.844,"body":"like that time freedom, right?"},{"startTime":778.885,"endTime":783.028,"body":"And then you're always like wired to just"},{"startTime":778.885,"endTime":783.028,"body":"go, go."},{"startTime":783.028,"endTime":786.591,"body":"When you get that like time freedom, you"},{"startTime":783.028,"endTime":786.591,"body":"feel like guilty, like you're wasting the"},{"startTime":786.591,"endTime":790.434,"body":"day, or like it's getting away from you,"},{"startTime":786.591,"endTime":790.434,"body":"or you should be doing more."},{"startTime":790.595,"endTime":792.917,"body":"And I'm feeling that now."},{"startTime":792.917,"endTime":793.837,"body":"And I..."},{"startTime":793.99,"endTime":799.093,"body":"I can't say I hate it, but I'm at least"},{"startTime":793.99,"endTime":799.093,"body":"content with the realization of it."},{"startTime":800.034,"endTime":805.237,"body":"But it was quite just kind of interesting"},{"startTime":800.034,"endTime":805.237,"body":"to be like, I'm waiting for this day to"},{"startTime":805.237,"endTime":807.379,"body":"get here and then it got here and you're"},{"startTime":805.237,"endTime":807.379,"body":"like, how was your day?"},{"startTime":807.379,"endTime":809.38,"body":"And I was like, I kind of fucking hated"},{"startTime":807.379,"endTime":809.38,"body":"it."},{"startTime":810.621,"endTime":812.221,"body":"So it was just interesting."},{"startTime":812.567,"endTime":815.769,"body":"Yeah, I actually resonate with that"},{"startTime":812.567,"endTime":815.769,"body":"completely too."},{"startTime":817.03,"endTime":822.194,"body":"And it doesn't have to be like work per se"},{"startTime":817.03,"endTime":822.194,"body":"that I have to do like the fact that"},{"startTime":822.194,"endTime":825.256,"body":"you're, you talked about working out as"},{"startTime":822.194,"endTime":825.256,"body":"well."},{"startTime":825.256,"endTime":828.978,"body":"And it's having the structure, but it's"},{"startTime":825.256,"endTime":828.978,"body":"also having movement."},{"startTime":828.978,"endTime":835.083,"body":"And so I think part of my problem with"},{"startTime":828.978,"endTime":835.083,"body":"this day off thing is that yes, there's no"},{"startTime":835.083,"endTime":835.603,"body":"structure."},{"startTime":835.603,"endTime":839.286,"body":"There's nothing to take up like a period"},{"startTime":835.603,"endTime":839.286,"body":"of time that gives you urgency, but"},{"startTime":839.286,"endTime":840.366,"body":"there's also."},{"startTime":840.691,"endTime":843.672,"body":"the fact that movement is medicine in a"},{"startTime":840.691,"endTime":843.672,"body":"sense."},{"startTime":843.812,"endTime":849.936,"body":"And when you move, it helps everything in"},{"startTime":843.812,"endTime":849.936,"body":"your mind make sense."},{"startTime":850.917,"endTime":855.259,"body":"It gives you the purpose to do things, but"},{"startTime":850.917,"endTime":855.259,"body":"it also just makes you feel good."},{"startTime":855.399,"endTime":858.721,"body":"And so I really struggle with that too."},{"startTime":858.721,"endTime":864.185,"body":"And I'll often end up taking these days"},{"startTime":858.721,"endTime":864.185,"body":"where I have so much freedom and I don't"},{"startTime":864.185,"endTime":867.259,"body":"have a planned workout and I'll just end"},{"startTime":864.185,"endTime":867.259,"body":"up doing like three walks."},{"startTime":867.259,"endTime":870.442,"body":"because I just need to like fill the time"},{"startTime":867.259,"endTime":870.442,"body":"and I want to move, but I know I'm not"},{"startTime":870.442,"endTime":872.304,"body":"supposed to actually work out."},{"startTime":873.145,"endTime":874.446,"body":"And that helps me fill the time."},{"startTime":874.446,"endTime":877.69,"body":"And so I'll do some work for an hour and"},{"startTime":874.446,"endTime":877.69,"body":"then I'll go for a 20 minute walk and then"},{"startTime":877.69,"endTime":880.693,"body":"I'll work for an hour and a half and I'll"},{"startTime":877.69,"endTime":880.693,"body":"go for another 20 minute walk."},{"startTime":880.853,"endTime":884.998,"body":"And for whatever reason that seems to help"},{"startTime":880.853,"endTime":884.998,"body":"me, but it's not quite the same as having"},{"startTime":884.998,"endTime":889.582,"body":"that dedicated period of like, hey, this"},{"startTime":884.998,"endTime":889.582,"body":"day requires me to go do this thing."},{"startTime":890.274,"endTime":894.716,"body":"Yeah, it was it was definitely eye opening"},{"startTime":890.274,"endTime":894.716,"body":"and I at least I know now and hopefully I"},{"startTime":894.716,"endTime":898.638,"body":"can remember for the next time I'm like I"},{"startTime":894.716,"endTime":898.638,"body":"need something in there to go break that"},{"startTime":898.638,"endTime":901.88,"body":"up And even if it's just like hey I went"},{"startTime":898.638,"endTime":901.88,"body":"to the beach for like 30 minutes and went"},{"startTime":901.88,"endTime":905.161,"body":"on a walk Like that would have been a good"},{"startTime":901.88,"endTime":905.161,"body":"use of that day for sure"},{"startTime":905.161,"endTime":905.983,"body":"exactly."},{"startTime":905.983,"endTime":907.546,"body":"Yeah, yeah, for sure."},{"startTime":908.638,"endTime":909.77,"body":"That's it for me."},{"startTime":910.191,"endTime":910.851,"body":"Yeah."},{"startTime":910.851,"endTime":913.673,"body":"Um, the last thing I was going to say is I"},{"startTime":910.851,"endTime":913.673,"body":"went biking yesterday."},{"startTime":913.673,"endTime":916.916,"body":"I did some zone two and the pedal fell off"},{"startTime":913.673,"endTime":916.916,"body":"my bike in the middle of my ride."},{"startTime":916.916,"endTime":922.06,"body":"So I had to walk home and that was really"},{"startTime":916.916,"endTime":922.06,"body":"frustrating because it was the first bike"},{"startTime":922.06,"endTime":927.585,"body":"ride I've been on since the cessation 22"},{"startTime":922.06,"endTime":927.585,"body":"days ago, where I actually felt like my"},{"startTime":927.585,"endTime":932.809,"body":"heart rate was stable and I was feeling"},{"startTime":927.585,"endTime":932.809,"body":"good and energized and really excited"},{"startTime":932.809,"endTime":936.272,"body":"about the fact that I was actually biking"},{"startTime":932.809,"endTime":936.272,"body":"and not feeling obligated to do it."},{"startTime":936.272,"endTime":939.434,"body":"And then like 43 minutes in my pedal falls"},{"startTime":936.272,"endTime":939.434,"body":"off."},{"startTime":939.647,"endTime":943.39,"body":"I'm two miles from home and now I need to"},{"startTime":939.647,"endTime":943.39,"body":"walk my bike home with a pedal that"},{"startTime":943.39,"endTime":944.591,"body":"doesn't exist."},{"startTime":944.591,"endTime":949.516,"body":"So that was frustrating, but you know,"},{"startTime":944.591,"endTime":949.516,"body":"life goes on, you roll with the punches"},{"startTime":949.516,"endTime":951.097,"body":"and now we're here."},{"startTime":951.097,"endTime":952.798,"body":"So let's jump into questions."},{"startTime":953.718,"endTime":956.721,"body":"Cool, so this first one I will kick over"},{"startTime":953.718,"endTime":956.721,"body":"to you."},{"startTime":956.721,"endTime":958.904,"body":"It is a programming question."},{"startTime":959.325,"endTime":964.271,"body":"So upper push slash pull day, does the"},{"startTime":959.325,"endTime":964.271,"body":"order matter?"},{"startTime":964.271,"endTime":971.541,"body":"For example, chest, and then back, or is"},{"startTime":964.271,"endTime":971.541,"body":"it better to do chest, back, chest, back,"},{"startTime":971.541,"endTime":972.741,"body":"chest, back?"},{"startTime":973.891,"endTime":977.093,"body":"Yeah, I love this question and I love the"},{"startTime":973.891,"endTime":977.093,"body":"guy that always asks these two."},{"startTime":977.093,"endTime":980.335,"body":"He always has these really insightful"},{"startTime":977.093,"endTime":980.335,"body":"questions that I know other people think"},{"startTime":980.335,"endTime":982.997,"body":"about, but no one really asks them."},{"startTime":982.997,"endTime":985.218,"body":"They just kind of exist in people's mind."},{"startTime":985.218,"endTime":989.08,"body":"So I appreciate all these questions that"},{"startTime":985.218,"endTime":989.08,"body":"he asks each week."},{"startTime":991.882,"endTime":995.244,"body":"I personally prefer the alternating"},{"startTime":991.882,"endTime":995.244,"body":"approach."},{"startTime":995.805,"endTime":998.686,"body":"And the reason that I do..."},{"startTime":999.287,"endTime":1007.032,"body":"is because I feel like it allows me to"},{"startTime":999.287,"endTime":1007.032,"body":"give more to each individual section of"},{"startTime":1007.032,"endTime":1008.052,"body":"the workout."},{"startTime":1008.093,"endTime":1017.159,"body":"So when you go chest, there's a decreasing"},{"startTime":1008.093,"endTime":1017.159,"body":"performance aspect to it where I almost"},{"startTime":1017.159,"endTime":1021.022,"body":"feel like sometimes there's a point"},{"startTime":1017.159,"endTime":1021.022,"body":"reached where you get to the third"},{"startTime":1021.022,"endTime":1027.146,"body":"exercise and it feels like the muscle is"},{"startTime":1021.022,"endTime":1027.146,"body":"so taxed that it's almost hard to connect"},{"startTime":1027.146,"endTime":1028.266,"body":"with it fully."},{"startTime":1029.1109999999999,"endTime":1033.854,"body":"Whereas when the alternating approach"},{"startTime":1029.1109999999999,"endTime":1033.854,"body":"takes place, you can get to the third"},{"startTime":1033.854,"endTime":1039.318,"body":"exercise and you had that mini period of"},{"startTime":1033.854,"endTime":1039.318,"body":"recovery while you're working the opposing"},{"startTime":1039.318,"endTime":1040.299,"body":"muscle group."},{"startTime":1040.299,"endTime":1042.3200000000002,"body":"So that would be reason number one."},{"startTime":1042.421,"endTime":1046.083,"body":"Reason number two is that I think it's a"},{"startTime":1042.421,"endTime":1046.083,"body":"time saving mechanism to alternate as"},{"startTime":1046.083,"endTime":1046.863,"body":"well."},{"startTime":1046.864,"endTime":1053.949,"body":"And so if you did chest, and, well man,"},{"startTime":1046.864,"endTime":1053.949,"body":"okay, I actually should backtrack because"},{"startTime":1053.949,"endTime":1056.103,"body":"when I say a time saving mechanism,"},{"startTime":1056.103,"endTime":1059.804,"body":"The way I usually approach these is I'll"},{"startTime":1056.103,"endTime":1059.804,"body":"alternate one set of each."},{"startTime":1059.804,"endTime":1063.445,"body":"So I'll do like one set of chest and then"},{"startTime":1059.804,"endTime":1063.445,"body":"I'll walk over and do one set of back and"},{"startTime":1063.445,"endTime":1065.266,"body":"then one set of chest and one set of back."},{"startTime":1065.266,"endTime":1067.707,"body":"So in that way, it's a time-saving"},{"startTime":1065.266,"endTime":1067.707,"body":"mechanism."},{"startTime":1067.707,"endTime":1071.209,"body":"I don't know that it would be a"},{"startTime":1067.707,"endTime":1071.209,"body":"time-saving mechanism if you just did all"},{"startTime":1071.209,"endTime":1075.49,"body":"three sets of chest and then you went and"},{"startTime":1071.209,"endTime":1075.49,"body":"did all three sets of back per se."},{"startTime":1076.171,"endTime":1080.672,"body":"So in that case, I don't think it matters"},{"startTime":1076.171,"endTime":1080.672,"body":"so much, but I really love the aspect of"},{"startTime":1080.672,"endTime":1084.874,"body":"choosing movements that are near each"},{"startTime":1080.672,"endTime":1084.874,"body":"other in the gym if you're in a commercial"},{"startTime":1084.874,"endTime":1085.974,"body":"gym or..."},{"startTime":1086.043,"endTime":1089.225,"body":"you know, maybe it's a dumbbell row mixed"},{"startTime":1086.043,"endTime":1089.225,"body":"with a chest press machine."},{"startTime":1089.225,"endTime":1093.847,"body":"So you can kind of occupy two things at"},{"startTime":1089.225,"endTime":1093.847,"body":"once without having to occupy two"},{"startTime":1093.847,"endTime":1099.371,"body":"machines, which I know can be frowned upon"},{"startTime":1093.847,"endTime":1099.371,"body":"in the commercial gym setting."},{"startTime":1099.371,"endTime":1102.833,"body":"So if you can organize your training in a"},{"startTime":1099.371,"endTime":1102.833,"body":"manner where you can alternate one set of"},{"startTime":1102.833,"endTime":1107.936,"body":"each, then you get the time saving"},{"startTime":1102.833,"endTime":1107.936,"body":"mechanism piece and you get the kind of"},{"startTime":1107.936,"endTime":1110.038,"body":"mini break between sets of each."},{"startTime":1110.038,"endTime":1111.618,"body":"So that's."},{"startTime":1113.758,"endTime":1123.262,"body":"Yeah, the only thing I have to add there"},{"startTime":1113.758,"endTime":1123.262,"body":"is with the order, I would say matters if"},{"startTime":1123.262,"endTime":1129.785,"body":"you are not going to be consistent in your"},{"startTime":1123.262,"endTime":1129.785,"body":"ordering from a performance standpoint."},{"startTime":1129.785,"endTime":1135.508,"body":"So if it's like, you know, weeks one and"},{"startTime":1129.785,"endTime":1135.508,"body":"two, you do chest, back, back."},{"startTime":1135.508,"endTime":1137.969,"body":"And then like week."},{"startTime":1139.174,"endTime":1142.536,"body":"week three you go like chest back chest"},{"startTime":1139.174,"endTime":1142.536,"body":"back for holy shit."},{"startTime":1142.536,"endTime":1147.759,"body":"I got this like big progression this week"},{"startTime":1142.536,"endTime":1147.759,"body":"Is it did you really get that progression"},{"startTime":1147.759,"endTime":1151.861,"body":"or did you just restructure the order and"},{"startTime":1147.759,"endTime":1151.861,"body":"that was more advantageous by with the"},{"startTime":1151.861,"endTime":1153.142,"body":"with the updated ordering?"},{"startTime":1153.142,"endTime":1157.684,"body":"So that's where I say it does matter if"},{"startTime":1153.142,"endTime":1157.684,"body":"you are flip-flopping back and forth in"},{"startTime":1157.684,"endTime":1160.325,"body":"your ordering of the exercises"},{"startTime":1160.695,"endTime":1162.516,"body":"Yeah, that's such a really good point."},{"startTime":1162.516,"endTime":1162.696,"body":"Yeah."},{"startTime":1162.696,"endTime":1166.339,"body":"You just want to have that consistency"},{"startTime":1162.696,"endTime":1166.339,"body":"week to week, for sure."},{"startTime":1166.339,"endTime":1167.119,"body":"Cool."},{"startTime":1167.339,"endTime":1171.822,"body":"Next question, Aaron, what kind of ring"},{"startTime":1167.339,"endTime":1171.822,"body":"are you going to buy Jenny?"},{"startTime":1171.986,"endTime":1179.649,"body":"the ring she wants because I've always"},{"startTime":1171.986,"endTime":1179.649,"body":"found it like wild when I had a couple of"},{"startTime":1179.649,"endTime":1182.79,"body":"friends who were like, I'm just, I'm gonna"},{"startTime":1179.649,"endTime":1182.79,"body":"go buy the ring and hope she likes it."},{"startTime":1182.79,"endTime":1184.571,"body":"And I'm like, are you fucking kidding me?"},{"startTime":1184.571,"endTime":1185.991,"body":"That's your plan?"},{"startTime":1187.612,"endTime":1191.713,"body":"I'm just not gonna do that because I just"},{"startTime":1187.612,"endTime":1191.713,"body":"couldn't imagine."},{"startTime":1191.874,"endTime":1193.135,"body":"some big purchase like that."},{"startTime":1193.135,"endTime":1195.917,"body":"And then if they're big, Oh, yeah, it's"},{"startTime":1193.135,"endTime":1195.917,"body":"great."},{"startTime":1195.917,"endTime":1197.699,"body":"And it's like not what they want."},{"startTime":1197.699,"endTime":1199.841,"body":"So I don't feel like playing that game."},{"startTime":1199.841,"endTime":1203.124,"body":"I'm just going to be like, Hey, you know,"},{"startTime":1199.841,"endTime":1203.124,"body":"you tell me what you want, and then I will"},{"startTime":1203.124,"endTime":1203.864,"body":"go buy it."},{"startTime":1203.864,"endTime":1205.465,"body":"So that is my approach."},{"startTime":1205.784,"endTime":1208.466,"body":"Kim and I had kind of a middle ground of"},{"startTime":1205.784,"endTime":1208.466,"body":"that."},{"startTime":1208.466,"endTime":1211.809,"body":"She said she had wanted a champagne"},{"startTime":1208.466,"endTime":1211.809,"body":"diamond and so I knew I was getting a"},{"startTime":1211.809,"endTime":1216.393,"body":"champagne diamond and then the band was"},{"startTime":1211.809,"endTime":1216.393,"body":"more or less left up to me."},{"startTime":1216.393,"endTime":1218.534,"body":"So I think luckily I did okay."},{"startTime":1218.886,"endTime":1224.213,"body":"Yeah, yeah, I said write down the"},{"startTime":1218.886,"endTime":1224.213,"body":"prerequisites sort of things and then I"},{"startTime":1224.213,"endTime":1228.259,"body":"will operate within that rigid structure."},{"startTime":1228.259,"endTime":1230.301,"body":"So that's what it's going to be."},{"startTime":1230.329,"endTime":1233.232,"body":"have you had that discussion yet or is"},{"startTime":1230.329,"endTime":1233.232,"body":"that still pending?"},{"startTime":1234.574,"endTime":1236.877,"body":"Cool, very cool."},{"startTime":1236.877,"endTime":1238.7,"body":"All right, next question."},{"startTime":1238.7,"endTime":1242.284,"body":"Y'all talked about resolutions at the"},{"startTime":1238.7,"endTime":1242.284,"body":"beginning of 2023."},{"startTime":1242.645,"endTime":1244.547,"body":"Do you have a recap on those?"},{"startTime":1244.547,"endTime":1247.31,"body":"Aaron, do you even remember what your"},{"startTime":1244.547,"endTime":1247.31,"body":"resolution was?"},{"startTime":1248.054,"endTime":1251.335,"body":"I remember I wrote down all of my goals"},{"startTime":1248.054,"endTime":1251.335,"body":"for 2023."},{"startTime":1253.557,"endTime":1258.039,"body":"And I put them, I remember sitting at this"},{"startTime":1253.557,"endTime":1258.039,"body":"coffee shop on January 1st, it's like out,"},{"startTime":1258.039,"endTime":1260.48,"body":"well, it was like out in the middle of"},{"startTime":1258.039,"endTime":1260.48,"body":"nowhere, just in rice fields."},{"startTime":1260.48,"endTime":1263.202,"body":"And I remember like sitting there and"},{"startTime":1260.48,"endTime":1263.202,"body":"writing down all the goals."},{"startTime":1265.103,"endTime":1268.005,"body":"I, there was two that I did not"},{"startTime":1265.103,"endTime":1268.005,"body":"accomplish."},{"startTime":1268.005,"endTime":1271.446,"body":"I wanted to release three public training"},{"startTime":1268.005,"endTime":1271.446,"body":"programs in 2023."},{"startTime":1271.446,"endTime":1272.887,"body":"I only released one."},{"startTime":1274.148,"endTime":1277.269,"body":"And the other one was I wanted to start"},{"startTime":1274.148,"endTime":1277.269,"body":"therapy."},{"startTime":1277.638,"endTime":1282.808,"body":"Um, and then I spent my therapy budget on"},{"startTime":1277.638,"endTime":1282.808,"body":"investing into a gym."},{"startTime":1282.808,"endTime":1285.132,"body":"So that didn't happen."},{"startTime":1286.139,"endTime":1288.901,"body":"Well, it seems like you still had a very"},{"startTime":1286.139,"endTime":1288.901,"body":"productive year."},{"startTime":1288.901,"endTime":1292.904,"body":"You know, you started the process of"},{"startTime":1288.901,"endTime":1292.904,"body":"releasing public programs and you did"},{"startTime":1292.904,"endTime":1297.308,"body":"something that, uh, man, it's going to"},{"startTime":1292.904,"endTime":1297.308,"body":"push your business forward and allow you"},{"startTime":1297.308,"endTime":1298.869,"body":"to do therapy in the future."},{"startTime":1299.058,"endTime":1303.046,"body":"Yeah, yeah, I think I had six goals, or I"},{"startTime":1299.058,"endTime":1303.046,"body":"didn't know there were seven, and I got"},{"startTime":1303.046,"endTime":1307.293,"body":"five of them accomplished, and there was"},{"startTime":1303.046,"endTime":1307.293,"body":"the two that I didn't."},{"startTime":1307.603,"endTime":1309.903,"body":"Do you remember the ones that you did"},{"startTime":1307.603,"endTime":1309.903,"body":"accomplish?"},{"startTime":1310.862,"endTime":1315.804,"body":"Yes, one was a financial goal, chop that"},{"startTime":1310.862,"endTime":1315.804,"body":"one off."},{"startTime":1315.864,"endTime":1322.787,"body":"Another one was to refine my client"},{"startTime":1315.864,"endTime":1322.787,"body":"onboarding experience and I was very"},{"startTime":1322.787,"endTime":1323.587,"body":"successful at that."},{"startTime":1323.587,"endTime":1326.628,"body":"That's one of the things I'd say I'm most"},{"startTime":1323.587,"endTime":1326.628,"body":"proud about is when I onboard a new"},{"startTime":1326.628,"endTime":1327.709,"body":"client, they're like, wow."},{"startTime":1327.709,"endTime":1332.271,"body":"I had, they'll say like, I had pretty"},{"startTime":1327.709,"endTime":1332.271,"body":"decent expectations but this has already"},{"startTime":1332.271,"endTime":1334.251,"body":"exceeded my expectations and I love that,"},{"startTime":1332.271,"endTime":1334.251,"body":"right?"},{"startTime":1334.251,"endTime":1338.413,"body":"Because I always want to wow people with"},{"startTime":1334.251,"endTime":1338.413,"body":"the service."},{"startTime":1338.513,"endTime":1339.753,"body":"That was the second one."},{"startTime":1340.794,"endTime":1344.177,"body":"One was best physique ever, right?"},{"startTime":1344.177,"endTime":1346.578,"body":"I accomplished that one, that was really"},{"startTime":1344.177,"endTime":1346.578,"body":"cool."},{"startTime":1347.099,"endTime":1351.982,"body":"We, another one was I wanted to launch"},{"startTime":1347.099,"endTime":1351.982,"body":"four successful upgrade classes, we did"},{"startTime":1351.982,"endTime":1352.763,"body":"that."},{"startTime":1354.244,"endTime":1359.768,"body":"And then the final one is I wanted to do"},{"startTime":1354.244,"endTime":1359.768,"body":"one continuing education course for myself"},{"startTime":1359.768,"endTime":1361.929,"body":"and I actually did two last year."},{"startTime":1362.331,"endTime":1363.691,"body":"Nice, very cool."},{"startTime":1363.691,"endTime":1367.853,"body":"That's great that you remembered all those"},{"startTime":1363.691,"endTime":1367.853,"body":"two because I'm pretty sure the only"},{"startTime":1367.853,"endTime":1371.674,"body":"resolution I made, and I could be wrong"},{"startTime":1367.853,"endTime":1371.674,"body":"and maybe I stated another one, but the"},{"startTime":1371.674,"endTime":1375.896,"body":"only one I really remember is that I was"},{"startTime":1371.674,"endTime":1375.896,"body":"gonna try to just eat weed and not smoke"},{"startTime":1375.896,"endTime":1376.376,"body":"it."},{"startTime":1376.376,"endTime":1381.098,"body":"So now we're at two years in a row where"},{"startTime":1376.376,"endTime":1381.098,"body":"my resolution is somehow involved weed."},{"startTime":1381.098,"endTime":1383.999,"body":"So I guess you can kind of look back on"},{"startTime":1381.098,"endTime":1383.999,"body":"that and be like, man, Brian's been"},{"startTime":1383.999,"endTime":1386.58,"body":"struggling with this weed thing now for"},{"startTime":1383.999,"endTime":1386.58,"body":"like two years."},{"startTime":1387.841,"endTime":1391.642,"body":"And so I successfully only ate weed for"},{"startTime":1387.841,"endTime":1391.642,"body":"four months."},{"startTime":1391.971,"endTime":1393.552,"body":"and then I went back to smoking it."},{"startTime":1393.552,"endTime":1396.695,"body":"So I think I did okay on that resolution."},{"startTime":1396.955,"endTime":1402.861,"body":"This one I'll actually get to because"},{"startTime":1396.955,"endTime":1402.861,"body":"there's three questions coming up that all"},{"startTime":1402.861,"endTime":1404.222,"body":"ask me about weed."},{"startTime":1404.222,"endTime":1408.126,"body":"So before we get to those three questions,"},{"startTime":1404.222,"endTime":1408.126,"body":"there's one more that I'll kick over to"},{"startTime":1408.126,"endTime":1409.127,"body":"you here."},{"startTime":1410.028,"endTime":1415.553,"body":"How much life stress can someone get away"},{"startTime":1410.028,"endTime":1415.553,"body":"with and still make gains and can we adapt"},{"startTime":1415.553,"endTime":1417.114,"body":"to mental stress?"},{"startTime":1418.378,"endTime":1423.619,"body":"So I will answer the second part of that"},{"startTime":1418.378,"endTime":1423.619,"body":"first because I feel much more confident"},{"startTime":1423.619,"endTime":1424.079,"body":"in that."},{"startTime":1424.079,"endTime":1426.5,"body":"Can you adapt to mental stress 100%?"},{"startTime":1427.24,"endTime":1434.903,"body":"Stress is, there are physiological impacts"},{"startTime":1427.24,"endTime":1434.903,"body":"of stress but we know in the research that"},{"startTime":1434.903,"endTime":1443.505,"body":"different people will respond to the same"},{"startTime":1434.903,"endTime":1443.505,"body":"stress stimulus vastly different."},{"startTime":1444.53,"endTime":1447.192,"body":"You can adapt to mental stress 100%."},{"startTime":1447.312,"endTime":1451.536,"body":"Think about like, there's like the ice"},{"startTime":1447.312,"endTime":1451.536,"body":"bath is a really, really good example."},{"startTime":1451.536,"endTime":1454.319,"body":"Like you put that person in the ice bath"},{"startTime":1451.536,"endTime":1454.319,"body":"for the first time in their mind, just"},{"startTime":1454.319,"endTime":1458.904,"body":"like screaming, like get out, get out, get"},{"startTime":1454.319,"endTime":1458.904,"body":"out, you know, and many people, including"},{"startTime":1458.904,"endTime":1462.988,"body":"myself, those first couple of times, like"},{"startTime":1458.904,"endTime":1462.988,"body":"immediately, you know, in 12 seconds or 15"},{"startTime":1462.988,"endTime":1465.911,"body":"seconds, whatever got out, like you can"},{"startTime":1462.988,"endTime":1465.911,"body":"adapt to the mental stress."},{"startTime":1465.911,"endTime":1468.072,"body":"Like there is perceivable."},{"startTime":1470.046,"endTime":1473.646,"body":"like strategies, let's call it that, you"},{"startTime":1470.046,"endTime":1473.646,"body":"can use for that."},{"startTime":1473.646,"endTime":1476.587,"body":"I feel very, very confident in that"},{"startTime":1473.646,"endTime":1476.587,"body":"statement."},{"startTime":1477.167,"endTime":1481.529,"body":"Now, the second part, how much life stress"},{"startTime":1477.167,"endTime":1481.529,"body":"can someone get away with and still make"},{"startTime":1481.529,"endTime":1482.489,"body":"gains?"},{"startTime":1483.889,"endTime":1491.691,"body":"If the life stress is, so stress is one of"},{"startTime":1483.889,"endTime":1491.691,"body":"those things, yes, with stress and the"},{"startTime":1491.691,"endTime":1496.133,"body":"physiological representation in the body,"},{"startTime":1491.691,"endTime":1496.133,"body":"which is primarily cortisol, which is the"},{"startTime":1496.133,"endTime":1500.093,"body":"primary glucocorticoid hormone, that is"},{"startTime":1496.133,"endTime":1500.093,"body":"catabolic in nature."},{"startTime":1500.638,"endTime":1505.222,"body":"So with the goal of trying to make gains,"},{"startTime":1500.638,"endTime":1505.222,"body":"if cortisol is really, really high, that's"},{"startTime":1505.222,"endTime":1510.427,"body":"not optimal, but you can kind of shunt"},{"startTime":1505.222,"endTime":1510.427,"body":"that through things like carbohydrate"},{"startTime":1510.427,"endTime":1511.488,"body":"feeding, right?"},{"startTime":1511.488,"endTime":1513.229,"body":"Sleep, these sorts of things."},{"startTime":1513.309,"endTime":1520.196,"body":"Where stress starts to really break down"},{"startTime":1513.309,"endTime":1520.196,"body":"most people is not directly, it is"},{"startTime":1520.196,"endTime":1521.417,"body":"indirectly."},{"startTime":1521.417,"endTime":1526.521,"body":"When you are stressed the fuck out, your"},{"startTime":1521.417,"endTime":1526.521,"body":"desire or willingness to adhere"},{"startTime":1527.114,"endTime":1534.877,"body":"diminishes your commitment to the gym or"},{"startTime":1527.114,"endTime":1534.877,"body":"to making that progress gets clouded"},{"startTime":1534.877,"endTime":1540.139,"body":"because of the indirect impacts and"},{"startTime":1534.877,"endTime":1540.139,"body":"therefore your willingness and desire for"},{"startTime":1540.139,"endTime":1540.659,"body":"those things."},{"startTime":1540.659,"endTime":1549.202,"body":"So I believe you can get away with a lot,"},{"startTime":1540.659,"endTime":1549.202,"body":"much more than people make it out to be."},{"startTime":1549.883,"endTime":1554.785,"body":"I just have a direct personal experience"},{"startTime":1549.883,"endTime":1554.785,"body":"with the last six, seven months."},{"startTime":1554.785,"endTime":1556.745,"body":"I was under a lot of stress with..."},{"startTime":1556.99,"endTime":1562.054,"body":"gym stuff, you know, client load, making"},{"startTime":1556.99,"endTime":1562.054,"body":"these big decisions around when I'm going"},{"startTime":1562.054,"endTime":1566.157,"body":"to start when we are going to start a"},{"startTime":1562.054,"endTime":1566.157,"body":"family and am I being selfish with keeping"},{"startTime":1566.157,"endTime":1570.521,"body":"us here in Bali to chase a dream of having"},{"startTime":1566.157,"endTime":1570.521,"body":"a gym and like these sorts of things all"},{"startTime":1570.521,"endTime":1574.163,"body":"while getting like really, really fucking"},{"startTime":1570.521,"endTime":1574.163,"body":"lean."},{"startTime":1574.164,"endTime":1576.486,"body":"That was fine."},{"startTime":1576.486,"endTime":1580.629,"body":"I was still making gains, you know, not"},{"startTime":1576.486,"endTime":1580.629,"body":"the best gains of my life."},{"startTime":1580.629,"endTime":1581.41,"body":"Of course not."},{"startTime":1581.41,"endTime":1586.413,"body":"But you know, I have training logs of the"},{"startTime":1581.41,"endTime":1586.413,"body":"exact same program for seven months and"},{"startTime":1586.662,"endTime":1591.045,"body":"at week 24 of the diet, you know, I'm"},{"startTime":1586.662,"endTime":1591.045,"body":"doing a pulldown with more weight and more"},{"startTime":1591.045,"endTime":1595.768,"body":"reps than I was doing at week 24 of my"},{"startTime":1591.045,"endTime":1595.768,"body":"gain, of my bulk or my build."},{"startTime":1595.768,"endTime":1603.453,"body":"So it's doable, but it requires a much"},{"startTime":1595.768,"endTime":1603.453,"body":"more resilient mind, I would say."},{"startTime":1604.159,"endTime":1606.219,"body":"Yeah, no, that's a really good answer."},{"startTime":1606.219,"endTime":1612.981,"body":"The only thing I'll really add onto it is"},{"startTime":1606.219,"endTime":1612.981,"body":"that your perception of stress defines how"},{"startTime":1612.981,"endTime":1614.561,"body":"stressful it is."},{"startTime":1614.742,"endTime":1621.443,"body":"And so what I mean by that is you can have"},{"startTime":1614.742,"endTime":1621.443,"body":"the same experience, call it an ice bath."},{"startTime":1621.724,"endTime":1625.925,"body":"And if you frame that as this is something"},{"startTime":1621.724,"endTime":1625.925,"body":"positive for me that I look forward to"},{"startTime":1625.925,"endTime":1631.631,"body":"doing, then the impact on you is net"},{"startTime":1625.925,"endTime":1631.631,"body":"positive."},{"startTime":1631.631,"endTime":1634.613,"body":"If you go into it and you're freaking out"},{"startTime":1631.631,"endTime":1634.613,"body":"and you're shivering and you're like, this"},{"startTime":1634.613,"endTime":1635.173,"body":"is awful."},{"startTime":1635.173,"endTime":1636.214,"body":"I don't want to do it."},{"startTime":1636.214,"endTime":1638.976,"body":"Then the net result is negative."},{"startTime":1639.076,"endTime":1643.159,"body":"And the same thing I've actually, I feel"},{"startTime":1639.076,"endTime":1643.159,"body":"like I either heard this on a podcast or"},{"startTime":1643.159,"endTime":1645.521,"body":"it was a study that I glanced at some"},{"startTime":1643.159,"endTime":1645.521,"body":"point."},{"startTime":1645.521,"endTime":1648.443,"body":"Um, but they were talking about cardio."},{"startTime":1648.443,"endTime":1652.686,"body":"And even something as ubiquitously"},{"startTime":1648.443,"endTime":1652.686,"body":"positive as going out and doing zone to"},{"startTime":1652.686,"endTime":1658.75,"body":"work, uh, had either a positive or"},{"startTime":1652.686,"endTime":1658.75,"body":"negative impact on your"},{"startTime":1658.879,"endTime":1662.262,"body":"cortisol release based on how you perceive"},{"startTime":1658.879,"endTime":1662.262,"body":"that experience."},{"startTime":1662.262,"endTime":1666.285,"body":"So if you were looking forward to that and"},{"startTime":1662.262,"endTime":1666.285,"body":"if you're looking at it as a positive for"},{"startTime":1666.285,"endTime":1668.407,"body":"your life, then it was a positive."},{"startTime":1668.407,"endTime":1671.95,"body":"And if you didn't wanna do it and you felt"},{"startTime":1668.407,"endTime":1671.95,"body":"like you had to drag yourself off the"},{"startTime":1671.95,"endTime":1675.794,"body":"couch and force yourself to go do this"},{"startTime":1671.95,"endTime":1675.794,"body":"cardio session, then it actually was a"},{"startTime":1675.794,"endTime":1678.135,"body":"negative for your life."},{"startTime":1678.396,"endTime":1683.561,"body":"And so I think working on the way that you"},{"startTime":1678.396,"endTime":1683.561,"body":"frame things in your mind can really"},{"startTime":1683.561,"endTime":1685.962,"body":"change the way that stress impacts you."},{"startTime":1686.351,"endTime":1689.718,"body":"So just on a global scale, that might be"},{"startTime":1686.351,"endTime":1689.718,"body":"something to consider."},{"startTime":1690.162,"endTime":1692.223,"body":"That's such a good point to bring up, B."},{"startTime":1692.223,"endTime":1694.464,"body":"There's one last little part that I'll"},{"startTime":1692.223,"endTime":1694.464,"body":"add."},{"startTime":1694.464,"endTime":1697.365,"body":"And this is something that really, really"},{"startTime":1694.464,"endTime":1697.365,"body":"helps me."},{"startTime":1697.365,"endTime":1701.067,"body":"So I believe we've touched on this on the"},{"startTime":1697.365,"endTime":1701.067,"body":"podcast before."},{"startTime":1701.067,"endTime":1703.088,"body":"I'm a bit of a control freak."},{"startTime":1704.289,"endTime":1705.269,"body":"I like..."},{"startTime":1705.942,"endTime":1708.864,"body":"I like things done by my own."},{"startTime":1708.864,"endTime":1710.865,"body":"I wanna be in control of things, right?"},{"startTime":1711.386,"endTime":1713.387,"body":"Especially in pertaining to my life."},{"startTime":1713.387,"endTime":1717.83,"body":"So something when I'm pretty maxed out on"},{"startTime":1713.387,"endTime":1717.83,"body":"stress or everything's kind of hitting it"},{"startTime":1717.83,"endTime":1722.194,"body":"once, something that's very, very helpful"},{"startTime":1717.83,"endTime":1722.194,"body":"for me, and not so much a mantra, but I do"},{"startTime":1722.194,"endTime":1724.615,"body":"repeat it, is like, I chose this."},{"startTime":1724.615,"endTime":1728.598,"body":"No one said, Aaron, you need to start"},{"startTime":1724.615,"endTime":1728.598,"body":"these businesses or do these things, I"},{"startTime":1728.598,"endTime":1729.719,"body":"chose this."},{"startTime":1729.899,"endTime":1732.941,"body":"And that really helps me when I'm feeling"},{"startTime":1729.899,"endTime":1732.941,"body":"like..."},{"startTime":1733.458,"endTime":1734.781,"body":"I'm fucking trapped sort of thing."},{"startTime":1734.781,"endTime":1736.727,"body":"It's like, this is no one's fault, but"},{"startTime":1734.781,"endTime":1736.727,"body":"your own."},{"startTime":1736.727,"endTime":1739.775,"body":"Like you chose to take these things on,"},{"startTime":1736.727,"endTime":1739.775,"body":"like you can handle it."},{"startTime":1739.775,"endTime":1741.92,"body":"And that really, really does help me."},{"startTime":1742.287,"endTime":1744.788,"body":"Yep, taking ownership of your decisions"},{"startTime":1742.287,"endTime":1744.788,"body":"for sure."},{"startTime":1745.849,"endTime":1746.49,"body":"Cool."},{"startTime":1746.49,"endTime":1748.471,"body":"Well, the next three questions are all"},{"startTime":1746.49,"endTime":1748.471,"body":"about weed."},{"startTime":1748.471,"endTime":1752.514,"body":"So I'll just kind of address these one by"},{"startTime":1748.471,"endTime":1752.514,"body":"one as quickly as I can get through them."},{"startTime":1753.915,"endTime":1759.198,"body":"Main drawbacks of THC on both body"},{"startTime":1753.915,"endTime":1759.198,"body":"composition and performance."},{"startTime":1759.979,"endTime":1767.084,"body":"As far as I know, there are no real"},{"startTime":1759.979,"endTime":1767.084,"body":"drawbacks on body composition or"},{"startTime":1767.084,"endTime":1768.325,"body":"performance."},{"startTime":1769.226,"endTime":1770.466,"body":"Anecdotally."},{"startTime":1770.675,"endTime":1778.138,"body":"There are a ton of high level athletes in"},{"startTime":1770.675,"endTime":1778.138,"body":"both strength sport and cardiovascular"},{"startTime":1778.138,"endTime":1782.299,"body":"pursuits, even things like marathons, half"},{"startTime":1778.138,"endTime":1782.299,"body":"marathons, triathlons."},{"startTime":1782.379,"endTime":1788.762,"body":"And these people rely on THC and use it"},{"startTime":1782.379,"endTime":1788.762,"body":"religiously before going out for these"},{"startTime":1789.102,"endTime":1790.143,"body":"workouts."},{"startTime":1790.903,"endTime":1792.283,"body":"That's anecdotal."},{"startTime":1793.044,"endTime":1796.085,"body":"But I've seen enough of this and I know"},{"startTime":1793.044,"endTime":1796.085,"body":"enough people and I've talked to enough"},{"startTime":1796.085,"endTime":1799.146,"body":"people that know other people that all say"},{"startTime":1796.085,"endTime":1799.146,"body":"the same thing."},{"startTime":1799.395,"endTime":1803.597,"body":"And these are high level performers that I"},{"startTime":1799.395,"endTime":1803.597,"body":"would really struggle to believe that"},{"startTime":1803.597,"endTime":1806.178,"body":"there's any negative impact at all."},{"startTime":1807.319,"endTime":1813.863,"body":"As far as body comp, I also don't think"},{"startTime":1807.319,"endTime":1813.863,"body":"there's any issue there."},{"startTime":1814.124,"endTime":1818.526,"body":"I know enough high level bodybuilders that"},{"startTime":1814.124,"endTime":1818.526,"body":"also smoke a significant amount of weed."},{"startTime":1819.007,"endTime":1822.389,"body":"And I would say in some ways, which we"},{"startTime":1819.007,"endTime":1822.389,"body":"addressed very briefly on the last"},{"startTime":1822.389,"endTime":1826.01,"body":"episode, is that it's kind of an appetite"},{"startTime":1822.389,"endTime":1826.01,"body":"stimulant."},{"startTime":1826.115,"endTime":1830.079,"body":"And so if you're somebody that struggles"},{"startTime":1826.115,"endTime":1830.079,"body":"to get enough food in, it could be"},{"startTime":1830.079,"endTime":1835.625,"body":"actually a bodybuilding supplement in a"},{"startTime":1830.079,"endTime":1835.625,"body":"sense to help you eat sufficiently."},{"startTime":1835.625,"endTime":1837.926,"body":"So any thoughts to add there, Aaron?"},{"startTime":1838.802,"endTime":1844.626,"body":"Um, the, the only thing I would say is,"},{"startTime":1838.802,"endTime":1844.626,"body":"uh, again, directly, it can help stimulate"},{"startTime":1844.626,"endTime":1845.326,"body":"appetite."},{"startTime":1845.326,"endTime":1848.809,"body":"I would say it from a body composition"},{"startTime":1845.326,"endTime":1848.809,"body":"standpoint, if you're someone who can't"},{"startTime":1848.809,"endTime":1853.252,"body":"control their munchies like indirectly, it"},{"startTime":1848.809,"endTime":1853.252,"body":"could be a hindrance to your body"},{"startTime":1853.252,"endTime":1860.497,"body":"composition, but I don't feel like that's"},{"startTime":1853.252,"endTime":1860.497,"body":"it's correlative potentially in some"},{"startTime":1860.497,"endTime":1864.74,"body":"populations of people, but it's not, it"},{"startTime":1860.497,"endTime":1864.74,"body":"won't cause your body fat or your body"},{"startTime":1864.74,"endTime":1867.881,"body":"composition to be, uh, more."},{"startTime":1868.462,"endTime":1873.379,"body":"unfavorable, but it may lower your"},{"startTime":1868.462,"endTime":1873.379,"body":"inhibitions around the munchies or"},{"startTime":1873.379,"endTime":1874.481,"body":"something like that."},{"startTime":1874.783,"endTime":1875.543,"body":"Yeah."},{"startTime":1875.543,"endTime":1881.106,"body":"I'll also add that, I mean, it would make"},{"startTime":1875.543,"endTime":1881.106,"body":"sense that if you smoke something, that"},{"startTime":1881.106,"endTime":1886.529,"body":"it's bad for your lungs and therefore"},{"startTime":1881.106,"endTime":1886.529,"body":"should over the long term have negative"},{"startTime":1886.529,"endTime":1889.37,"body":"impact on your cardiovascular performance."},{"startTime":1889.551,"endTime":1893.093,"body":"I haven't seen any studies that actually"},{"startTime":1889.551,"endTime":1893.093,"body":"confirm that and I've gone looking for"},{"startTime":1893.093,"endTime":1893.793,"body":"them."},{"startTime":1894.874,"endTime":1898.276,"body":"So I just don't know if maybe they haven't"},{"startTime":1894.874,"endTime":1898.276,"body":"studied populations that have been doing"},{"startTime":1898.276,"endTime":1898.956,"body":"it long enough."},{"startTime":1898.956,"endTime":1902.398,"body":"Like have they studied 70 year olds and"},{"startTime":1898.956,"endTime":1902.398,"body":"compared them to a control group that"},{"startTime":1902.398,"endTime":1903.558,"body":"didn't smoke?"},{"startTime":1904.263,"endTime":1910.788,"body":"I couldn't find that study, so I don't"},{"startTime":1904.263,"endTime":1910.788,"body":"know, but it does make sense rationally"},{"startTime":1910.788,"endTime":1913.951,"body":"that you would think that smoking"},{"startTime":1910.788,"endTime":1913.951,"body":"something would be bad for your lungs."},{"startTime":1913.951,"endTime":1918.635,"body":"So, you know, take that for what it is."},{"startTime":1918.635,"endTime":1922.298,"body":"Next question is, what's the long-term"},{"startTime":1918.635,"endTime":1922.298,"body":"plan with the THC?"},{"startTime":1922.298,"endTime":1924.359,"body":"Glad you're feeling better."},{"startTime":1924.82,"endTime":1925.74,"body":"Thank you."},{"startTime":1926.061,"endTime":1930.544,"body":"The long-term plan is that I'm still gonna"},{"startTime":1926.061,"endTime":1930.544,"body":"wait until the 30-day mark to make a"},{"startTime":1930.544,"endTime":1931.885,"body":"long-term plan."},{"startTime":1933.715,"endTime":1940.037,"body":"But I know very confidently now at day 22"},{"startTime":1933.715,"endTime":1940.037,"body":"that if and when, and I still say when"},{"startTime":1940.037,"endTime":1943.639,"body":"because at the moment I still think I"},{"startTime":1940.037,"endTime":1943.639,"body":"probably will go back to using, that could"},{"startTime":1943.639,"endTime":1944.019,"body":"change."},{"startTime":1944.019,"endTime":1946.4,"body":"I'm open to that changing in the next"},{"startTime":1944.019,"endTime":1946.4,"body":"eight days."},{"startTime":1948.301,"endTime":1951.642,"body":"If and when I go back to using, I'm going"},{"startTime":1948.301,"endTime":1951.642,"body":"to use it differently."},{"startTime":1952.122,"endTime":1957.804,"body":"And so I was pretty much a daily user,"},{"startTime":1952.122,"endTime":1957.804,"body":"afternoons, evenings type thing."},{"startTime":1958.565,"endTime":1962.466,"body":"And I very much want to..."},{"startTime":1962.783,"endTime":1965.124,"body":"contain it to two to three days a week."},{"startTime":1965.345,"endTime":1970.349,"body":"From my understanding of addiction through"},{"startTime":1965.345,"endTime":1970.349,"body":"research and also through reading the"},{"startTime":1970.349,"endTime":1973.872,"body":"book, Dopamine Nation, which was my"},{"startTime":1970.349,"endTime":1973.872,"body":"inspiration for doing this in the first"},{"startTime":1973.872,"endTime":1979.637,"body":"place, Anna Lemke defines something that's"},{"startTime":1973.872,"endTime":1979.637,"body":"addictive in nature to be something that"},{"startTime":1979.637,"endTime":1982.659,"body":"you do more than two to three days a week."},{"startTime":1983.079,"endTime":1989.805,"body":"And so given the impact of the withdrawal"},{"startTime":1983.079,"endTime":1989.805,"body":"symptoms that I experienced, I don't want"},{"startTime":1989.805,"endTime":1992.026,"body":"to have to go through that again."},{"startTime":1992.471,"endTime":1996.034,"body":"I am very steadfast in that opinion."},{"startTime":1996.034,"endTime":2000.077,"body":"I don't want to get back to a point where"},{"startTime":1996.034,"endTime":2000.077,"body":"I'm doing it daily, where I have to then,"},{"startTime":2000.117,"endTime":2005.301,"body":"you know, worry that I'm going on a trip"},{"startTime":2000.117,"endTime":2005.301,"body":"internationally and I better figure out a"},{"startTime":2005.301,"endTime":2007.683,"body":"way to bring it or else, what if I can't"},{"startTime":2005.301,"endTime":2007.683,"body":"sleep?"},{"startTime":2007.683,"endTime":2008.584,"body":"What if I can't eat?"},{"startTime":2008.584,"endTime":2010.746,"body":"What if I'm craving it the whole time?"},{"startTime":2011.407,"endTime":2013.948,"body":"I don't want to reach that point again."},{"startTime":2014.109,"endTime":2019.433,"body":"And so at this moment and day 22, my"},{"startTime":2014.109,"endTime":2019.433,"body":"thought is to keep it to two to three days"},{"startTime":2019.433,"endTime":2020.514,"body":"a week with"},{"startTime":2021.111,"endTime":2024.112,"body":"one to two weekend days and then"},{"startTime":2021.111,"endTime":2024.112,"body":"potentially one day midweek."},{"startTime":2024.112,"endTime":2031.876,"body":"Um, and that's my plan right now, but I'm"},{"startTime":2024.112,"endTime":2031.876,"body":"open to changing, um, as things develop."},{"startTime":2031.876,"endTime":2033.156,"body":"Um, okay."},{"startTime":2033.156,"endTime":2039.279,"body":"Last weed question here, how has the weed"},{"startTime":2033.156,"endTime":2039.279,"body":"hiatus affected your training?"},{"startTime":2039.279,"endTime":2043.041,"body":"And so I can honestly say that it has"},{"startTime":2039.279,"endTime":2043.041,"body":"affected my training."},{"startTime":2043.801,"endTime":2046.022,"body":"Not at all when it comes to lifting."},{"startTime":2046.022,"endTime":2046.722,"body":"I've."},{"startTime":2047.027,"endTime":2050.3289999999997,"body":"And actually, let me backtrack that the"},{"startTime":2047.027,"endTime":2050.3289999999997,"body":"first seven days when I was really"},{"startTime":2050.3289999999997,"endTime":2054.652,"body":"experiencing the withdrawal symptoms, I"},{"startTime":2050.3289999999997,"endTime":2054.652,"body":"took a D load week, I basically I trained"},{"startTime":2054.652,"endTime":2059.835,"body":"but I did everything three to five, six"},{"startTime":2054.652,"endTime":2059.835,"body":"RIR depending on the movement."},{"startTime":2059.835,"endTime":2064.038,"body":"So you know, short overload, easy"},{"startTime":2059.835,"endTime":2064.038,"body":"movements I take to three RIR, harder"},{"startTime":2064.038,"endTime":2064.498,"body":"stuff."},{"startTime":2064.498,"endTime":2069.081,"body":"Yeah, maybe like six, basically going"},{"startTime":2064.498,"endTime":2069.081,"body":"through the motions of training, but still"},{"startTime":2069.081,"endTime":2070.001,"body":"training."},{"startTime":2070.422,"endTime":2071.862,"body":"After that first week,"},{"startTime":2071.9030000000002,"endTime":2072.843,"body":"nothing changed."},{"startTime":2072.843,"endTime":2075.284,"body":"I kind of just ramped up and kept going"},{"startTime":2072.843,"endTime":2075.284,"body":"from there."},{"startTime":2075.284,"endTime":2077.105,"body":"Lifting has always been easy for me."},{"startTime":2077.105,"endTime":2079.466,"body":"I mean, easy, not to say easy."},{"startTime":2079.527,"endTime":2084.629,"body":"It's, it's, it's been easy for me to get"},{"startTime":2079.527,"endTime":2084.629,"body":"myself to go lift without it feeling like"},{"startTime":2084.629,"endTime":2086.631,"body":"a burden."},{"startTime":2086.631,"endTime":2088.251,"body":"Cardio, not so much."},{"startTime":2088.472,"endTime":2092.914,"body":"So the way it's impacted me is I, you"},{"startTime":2088.472,"endTime":2092.914,"body":"know, I have a coach, Mike T."},{"startTime":2092.914,"endTime":2097.316,"body":"Nelson, who's been programming me all my"},{"startTime":2092.914,"endTime":2097.316,"body":"rowing workouts, and I peaked my 2k row"},{"startTime":2097.316,"endTime":2101.778,"body":"with my all time PR time of 703 in"},{"startTime":2097.316,"endTime":2101.778,"body":"December."},{"startTime":2101.987,"endTime":2108.011,"body":"And then a week later, basically, I"},{"startTime":2101.987,"endTime":2108.011,"body":"decided to stop consuming weed and I lost"},{"startTime":2108.011,"endTime":2111.354,"body":"all desire to do any kind of intense"},{"startTime":2108.011,"endTime":2111.354,"body":"cardio."},{"startTime":2111.354,"endTime":2116.078,"body":"It was even honestly kind of hard to get"},{"startTime":2111.354,"endTime":2116.078,"body":"me to wanna go do zone two."},{"startTime":2116.999,"endTime":2122.423,"body":"So for the first two weeks, I think I did"},{"startTime":2116.999,"endTime":2122.423,"body":"one or two zone two sessions and a bunch"},{"startTime":2122.423,"endTime":2123.444,"body":"of walking."},{"startTime":2123.984,"endTime":2127.868,"body":"And this third week, I finally felt"},{"startTime":2123.984,"endTime":2127.868,"body":"better."},{"startTime":2127.868,"endTime":2131.77,"body":"And so I've done three zone two sessions."},{"startTime":2132.099,"endTime":2137.841,"body":"And I did one intense session where at the"},{"startTime":2132.099,"endTime":2137.841,"body":"end of my zone two, I did 15 minutes of"},{"startTime":2137.841,"endTime":2138.841,"body":"intervals."},{"startTime":2139.562,"endTime":2144.203,"body":"And the 15 minutes of intervals, this was"},{"startTime":2139.562,"endTime":2144.203,"body":"a few days prior, they really screwed me"},{"startTime":2144.203,"endTime":2144.424,"body":"up."},{"startTime":2144.424,"endTime":2148.605,"body":"Like my heart rate, which was starting to"},{"startTime":2144.424,"endTime":2148.605,"body":"correct itself, just shot right back up"},{"startTime":2148.605,"endTime":2151.466,"body":"and it was off for another like three days"},{"startTime":2148.605,"endTime":2151.466,"body":"after that."},{"startTime":2151.726,"endTime":2155.568,"body":"So I kind of made the decision that I just"},{"startTime":2151.726,"endTime":2155.568,"body":"wasn't ready for intensity yet."},{"startTime":2155.828,"endTime":2159.29,"body":"So it's literally been like three weeks"},{"startTime":2155.828,"endTime":2159.29,"body":"now where I haven't done a single like"},{"startTime":2159.29,"endTime":2162.127,"body":"high intensity interval style cardio"},{"startTime":2159.29,"endTime":2162.127,"body":"workout."},{"startTime":2162.127,"endTime":2167.43,"body":"and I'm just now getting back into the"},{"startTime":2162.127,"endTime":2167.43,"body":"desire to do zone two, which relates back"},{"startTime":2167.43,"endTime":2168.531,"body":"to the mental stress piece."},{"startTime":2168.531,"endTime":2172.634,"body":"Like instead of forcing myself to go do"},{"startTime":2168.531,"endTime":2172.634,"body":"something that might end up being a net"},{"startTime":2172.634,"endTime":2177.377,"body":"negative on me overall, I just kind of"},{"startTime":2172.634,"endTime":2177.377,"body":"leaned into the fact that I didn't really"},{"startTime":2177.377,"endTime":2178.117,"body":"want to do it."},{"startTime":2178.117,"endTime":2181.359,"body":"And I just kind of let myself go for walks"},{"startTime":2178.117,"endTime":2181.359,"body":"and enjoy nature more."},{"startTime":2181.7,"endTime":2186.062,"body":"And now that I wanna do it again, I'm"},{"startTime":2181.7,"endTime":2186.062,"body":"excited to get back into zone two."},{"startTime":2186.299,"endTime":2190.702,"body":"I'm still not super excited to do high"},{"startTime":2186.299,"endTime":2190.702,"body":"intensity interval work, but that might"},{"startTime":2190.702,"endTime":2193.584,"body":"just be because I've now taken three weeks"},{"startTime":2190.702,"endTime":2193.584,"body":"off of it."},{"startTime":2193.604,"endTime":2197.247,"body":"And anytime you get back into high"},{"startTime":2193.604,"endTime":2197.247,"body":"intensity work after taking time off, it's"},{"startTime":2197.247,"endTime":2198.809,"body":"just, it's just awful."},{"startTime":2198.809,"endTime":2203.412,"body":"I mean, it's awful anyways, but it's even"},{"startTime":2198.809,"endTime":2203.412,"body":"worse after you've taken time off."},{"startTime":2204.774,"endTime":2209.798,"body":"So at some point I'm going to have to just"},{"startTime":2204.774,"endTime":2209.798,"body":"kind of bite the bullet and do that."},{"startTime":2209.798,"endTime":2214.101,"body":"But that yeah, that's really been the main"},{"startTime":2209.798,"endTime":2214.101,"body":"ways it's affected me as far as training"},{"startTime":2214.101,"endTime":2215.542,"body":"goes."},{"startTime":2215.542,"endTime":2216.242,"body":"All right."},{"startTime":2216.727,"endTime":2217.947,"body":"Aaron, this one's for you."},{"startTime":2217.947,"endTime":2221.89,"body":"And it's from our dude, Joseph Earhart, I"},{"startTime":2217.947,"endTime":2221.89,"body":"think his name is, the guy that always"},{"startTime":2221.89,"endTime":2225.611,"body":"comments about equipment on our YouTube"},{"startTime":2221.89,"endTime":2225.611,"body":"videos, which I love."},{"startTime":2226.152,"endTime":2230.034,"body":"He goes, how is Aaron, I know his garage,"},{"startTime":2226.152,"endTime":2230.034,"body":"it was so sick."},{"startTime":2230.034,"endTime":2232.796,"body":"He knows equipment that I've never even"},{"startTime":2230.034,"endTime":2232.796,"body":"heard of."},{"startTime":2232.796,"endTime":2234.977,"body":"He's like tried everything, it's wild."},{"startTime":2235.458,"endTime":2238.399,"body":"How is Aaron picking equipment for the new"},{"startTime":2235.458,"endTime":2238.399,"body":"gym?"},{"startTime":2238.399,"endTime":2239.6,"body":"Criteria."},{"startTime":2239.74,"endTime":2242.001,"body":"And then he goes, I love equipment, LOL."},{"startTime":2242.001,"endTime":2243.702,"body":"So there you go."},{"startTime":2244.134,"endTime":2250.717,"body":"Yeah, so it's actually been a very"},{"startTime":2244.134,"endTime":2250.717,"body":"interesting process and it has been, as an"},{"startTime":2250.717,"endTime":2255.979,"body":"American, right, who's now spent the"},{"startTime":2250.717,"endTime":2255.979,"body":"better part of the last five years outside"},{"startTime":2255.979,"endTime":2259.681,"body":"of the United States, it has been kind of"},{"startTime":2255.979,"endTime":2259.681,"body":"eye-opening."},{"startTime":2262.602,"endTime":2267.004,"body":"For those of you who have not spent a"},{"startTime":2262.602,"endTime":2267.004,"body":"considerable time outside the United"},{"startTime":2267.004,"endTime":2271.867,"body":"States, or maybe I can even rope Canada"},{"startTime":2267.004,"endTime":2271.867,"body":"into that, although my time in Canada is"},{"startTime":2271.867,"endTime":2276.65,"body":"limited, many parts of the world simply do"},{"startTime":2271.867,"endTime":2276.65,"body":"not have the same amount of fucking space"},{"startTime":2276.65,"endTime":2278.23,"body":"that the US does."},{"startTime":2278.471,"endTime":2287.116,"body":"So like for example, the Atlantis hack"},{"startTime":2278.471,"endTime":2287.116,"body":"squat that the CAS helped design, the hack"},{"startTime":2287.116,"endTime":2290.577,"body":"squat pro or whatever, it's like four."},{"startTime":2290.658,"endTime":2292.939,"body":"sizes of other hack squats."},{"startTime":2292.939,"endTime":2296.301,"body":"Like American made equipment is so big."},{"startTime":2296.401,"endTime":2300.684,"body":"And when you don't have a gym that's like,"},{"startTime":2296.401,"endTime":2300.684,"body":"I mean, Brian, you would know this better"},{"startTime":2300.684,"endTime":2306.408,"body":"than I, how big was like the second PB"},{"startTime":2300.684,"endTime":2306.408,"body":"location on CAS, like 10,000 square foot"},{"startTime":2306.408,"endTime":2307.328,"body":"or something?"},{"startTime":2308.969,"endTime":2309.211,"body":"Yeah."},{"startTime":2309.211,"endTime":2315.948,"body":"was 6,000 square feet, but that included"},{"startTime":2309.211,"endTime":2315.948,"body":"the upstairs, so we only had 4,800 feet"},{"startTime":2315.948,"endTime":2317.009,"body":"downstairs."},{"startTime":2317.114,"endTime":2321.295,"body":"Okay, so like, I mean, it's pretty common"},{"startTime":2317.114,"endTime":2321.295,"body":"to have like these bigger gyms in the"},{"startTime":2321.295,"endTime":2326.878,"body":"states where it's you have 5000 square"},{"startTime":2321.295,"endTime":2326.878,"body":"foot, maybe 8000 square foot or something"},{"startTime":2326.878,"endTime":2327.758,"body":"like that."},{"startTime":2328.599,"endTime":2330.88,"body":"In a lot of other parts of the world, you"},{"startTime":2328.599,"endTime":2330.88,"body":"just don't."},{"startTime":2330.88,"endTime":2334.841,"body":"And when if, for example, like one of the"},{"startTime":2330.88,"endTime":2334.841,"body":"gyms here."},{"startTime":2335.262,"endTime":2338.764,"body":"Body Factory, it's fully kitted, mostly"},{"startTime":2335.262,"endTime":2338.764,"body":"fully kitted by Watts and stuff made in"},{"startTime":2338.764,"endTime":2339.745,"body":"the UK."},{"startTime":2339.745,"endTime":2342.147,"body":"They've recently got a couple Atlantis"},{"startTime":2339.745,"endTime":2342.147,"body":"pieces."},{"startTime":2342.147,"endTime":2346.211,"body":"The Atlantis pieces literally look like"},{"startTime":2342.147,"endTime":2346.211,"body":"SUVs parked in the middle of this gym."},{"startTime":2346.211,"endTime":2347.832,"body":"They're so fucking big."},{"startTime":2348.092,"endTime":2354.797,"body":"And it would be a trade-off of the amount"},{"startTime":2348.092,"endTime":2354.797,"body":"of equipment I could put into this gym."},{"startTime":2355.59,"endTime":2360.132,"body":"if I'm going with like the Arsenal pieces,"},{"startTime":2355.59,"endTime":2360.132,"body":"the Atlantis pieces, those sorts of"},{"startTime":2360.132,"endTime":2360.892,"body":"things."},{"startTime":2360.892,"endTime":2366.674,"body":"So it's been interesting looking outside"},{"startTime":2360.892,"endTime":2366.674,"body":"of manufacturing in the United States to"},{"startTime":2366.674,"endTime":2370.135,"body":"see what other parts of the world are"},{"startTime":2366.674,"endTime":2370.135,"body":"doing."},{"startTime":2370.296,"endTime":2373.617,"body":"And lo and behold, it's a problem they"},{"startTime":2370.296,"endTime":2373.617,"body":"have already solved."},{"startTime":2373.617,"endTime":2379.419,"body":"So a large chunk of our equipment order"},{"startTime":2373.617,"endTime":2379.419,"body":"will come from Jim Leco, which is out of"},{"startTime":2379.419,"endTime":2380.14,"body":"Sweden."},{"startTime":2380.14,"endTime":2383.761,"body":"And part of their design is being"},{"startTime":2380.14,"endTime":2383.761,"body":"economically"},{"startTime":2385.174,"endTime":2388.495,"body":"It's like designed for space saving sort"},{"startTime":2385.174,"endTime":2388.495,"body":"of things."},{"startTime":2388.996,"endTime":2395.361,"body":"We have another batch of equipment coming"},{"startTime":2388.996,"endTime":2395.361,"body":"from a company called Granite that's out"},{"startTime":2395.361,"endTime":2398.322,"body":"of the Dubai, the UAE."},{"startTime":2399.404,"endTime":2405.128,"body":"And I am still in contact with a few other"},{"startTime":2399.404,"endTime":2405.128,"body":"manufacturers so I can't really talk about"},{"startTime":2405.128,"endTime":2410.911,"body":"which one we will go with yet for filling"},{"startTime":2405.128,"endTime":2410.911,"body":"our third larger order."},{"startTime":2412.333,"endTime":2413.773,"body":"And then I will."},{"startTime":2414.29,"endTime":2421.753,"body":"I am in the process of looking for"},{"startTime":2414.29,"endTime":2421.753,"body":"specific pieces, trying to locate used or"},{"startTime":2421.753,"endTime":2425.074,"body":"secondhand as it's called here already in"},{"startTime":2421.753,"endTime":2425.074,"body":"Indonesia."},{"startTime":2425.395,"endTime":2429.957,"body":"Those are some Cybex pieces, especially"},{"startTime":2425.395,"endTime":2429.957,"body":"because Cybex is now officially out of"},{"startTime":2429.957,"endTime":2430.897,"body":"business."},{"startTime":2431.077,"endTime":2437.14,"body":"So things like the Cybex squat press, that"},{"startTime":2431.077,"endTime":2437.14,"body":"kind of pendulum swinging ask a leg press"},{"startTime":2437.14,"endTime":2439.881,"body":"of sort, or not necessarily pendulum like"},{"startTime":2437.14,"endTime":2439.881,"body":"pivoting."},{"startTime":2440.121,"endTime":2441.114,"body":"That's one."},{"startTime":2441.114,"endTime":2443.877,"body":"OG, Hack Squad, things like that I'm"},{"startTime":2441.114,"endTime":2443.877,"body":"trying to locate."},{"startTime":2443.877,"endTime":2449.022,"body":"So really just talking to a lot of, making"},{"startTime":2443.877,"endTime":2449.022,"body":"connections and contacts, speaking with"},{"startTime":2449.022,"endTime":2452.065,"body":"people and then looking at pricing too."},{"startTime":2452.065,"endTime":2456.69,"body":"That was another thing that was pretty"},{"startTime":2452.065,"endTime":2456.69,"body":"eye-opening."},{"startTime":2456.69,"endTime":2462.797,"body":"Like some companies are literally half the"},{"startTime":2456.69,"endTime":2462.797,"body":"price of like an Atlantis, like literally"},{"startTime":2462.797,"endTime":2463.637,"body":"half."},{"startTime":2463.646,"endTime":2468.087,"body":"You know, and when you're spending"},{"startTime":2463.646,"endTime":2468.087,"body":"shipping across the world, like being on"},{"startTime":2468.087,"endTime":2472.069,"body":"an island isn't great for like shipping"},{"startTime":2468.087,"endTime":2472.069,"body":"costs and those sorts of things and being"},{"startTime":2472.109,"endTime":2475.911,"body":"a resource, um, efficient, right?"},{"startTime":2475.911,"endTime":2480.133,"body":"I want to get as many pieces of equipment"},{"startTime":2475.911,"endTime":2480.133,"body":"as I can in there, not as strictly as many"},{"startTime":2480.133,"endTime":2481.433,"body":"as I can, but the right pieces."},{"startTime":2481.433,"endTime":2488.757,"body":"And then is it worth spending $9,000 on,"},{"startTime":2481.433,"endTime":2488.757,"body":"on the, on the Atlantis hack squat, you"},{"startTime":2488.757,"endTime":2490.877,"body":"know, when I can get another one for"},{"startTime":2491.198,"endTime":2493.158,"body":"30, 3300 sort of thing."},{"startTime":2493.158,"endTime":2498.76,"body":"So it's been a very big eye opening"},{"startTime":2493.158,"endTime":2498.76,"body":"process and I'll wrap it up there, but"},{"startTime":2498.76,"endTime":2504.881,"body":"it's been evaluating a lot of things and"},{"startTime":2498.76,"endTime":2504.881,"body":"then considering space, considering costs,"},{"startTime":2504.962,"endTime":2506.742,"body":"what shipping and lead times are like."},{"startTime":2506.742,"endTime":2508.343,"body":"Like another, this is a really good one."},{"startTime":2508.343,"endTime":2510.863,"body":"We talk about Prime all the time on the"},{"startTime":2508.343,"endTime":2510.863,"body":"podcast."},{"startTime":2510.863,"endTime":2512.664,"body":"They make great equipment."},{"startTime":2512.664,"endTime":2518.825,"body":"Their lead times are over a fucking year"},{"startTime":2512.664,"endTime":2518.825,"body":"right now and they want a 50% deposit."},{"startTime":2518.886,"endTime":2521.547,"body":"So it's like, I want five machines."},{"startTime":2521.568,"endTime":2526.111,"body":"Each machine is, let's say $3,000 to make"},{"startTime":2521.568,"endTime":2526.111,"body":"it simple."},{"startTime":2526.252,"endTime":2528.573,"body":"Five times three, sorry, $15,000."},{"startTime":2529.594,"endTime":2536.68,"body":"I need to pay them like 8,000 today, and"},{"startTime":2529.594,"endTime":2536.68,"body":"it won't even ship for over a year, which"},{"startTime":2536.68,"endTime":2538.181,"body":"is just ludicrous."},{"startTime":2538.261,"endTime":2541.404,"body":"So from my standpoint, it's ludicrous."},{"startTime":2541.404,"endTime":2546.808,"body":"Some other people might be like, yeah,"},{"startTime":2541.404,"endTime":2546.808,"body":"that makes sense, but to me, I'm like, no."},{"startTime":2547.328,"endTime":2548.029,"body":"So."},{"startTime":2548.794,"endTime":2552.257,"body":"That's another one that's been an"},{"startTime":2548.794,"endTime":2552.257,"body":"interesting wrinkle is like different"},{"startTime":2552.257,"endTime":2556.381,"body":"companies have different massively varying"},{"startTime":2552.257,"endTime":2556.381,"body":"lead times as well."},{"startTime":2557.219,"endTime":2558.181,"body":"Yeah, that's really interesting."},{"startTime":2558.181,"endTime":2561.025,"body":"I have two follow up questions just out of"},{"startTime":2558.181,"endTime":2561.025,"body":"curiosity."},{"startTime":2561.246,"endTime":2563.67,"body":"How big is your space that you're"},{"startTime":2561.246,"endTime":2563.67,"body":"building?"},{"startTime":2564.734,"endTime":2570.455,"body":"So here's the thing, and this is where"},{"startTime":2564.734,"endTime":2570.455,"body":"it's like really funny being the American."},{"startTime":2570.455,"endTime":2575.177,"body":"So here things are done in Indonesia."},{"startTime":2575.297,"endTime":2579.398,"body":"Sizes are done in, at least in Bali, it"},{"startTime":2575.297,"endTime":2579.398,"body":"might be a little bit different."},{"startTime":2579.398,"endTime":2581.598,"body":"It's called Aura, A-R-E."},{"startTime":2581.799,"endTime":2588.321,"body":"And I believe it's, I don't remember"},{"startTime":2581.799,"endTime":2588.321,"body":"specifically, but it's some conversion"},{"startTime":2588.321,"endTime":2589.901,"body":"from meters, right?"},{"startTime":2590.301,"endTime":2590.981,"body":"So."},{"startTime":2591.198,"endTime":2596.401,"body":"Then like when we're speaking with like"},{"startTime":2591.198,"endTime":2596.401,"body":"the other, the other guys that are in the"},{"startTime":2596.401,"endTime":2597.922,"body":"gym project, like they're Australian."},{"startTime":2597.922,"endTime":2599.783,"body":"So then we're speaking in like meters"},{"startTime":2597.922,"endTime":2599.783,"body":"squared."},{"startTime":2599.783,"endTime":2604.026,"body":"And then my stupid fucking other outside"},{"startTime":2599.783,"endTime":2604.026,"body":"brain is trying to like convert to what I"},{"startTime":2604.026,"endTime":2604.827,"body":"understand."},{"startTime":2604.827,"endTime":2607.108,"body":"I can't really tell you, you know, it's"},{"startTime":2604.827,"endTime":2607.108,"body":"big."},{"startTime":2607.108,"endTime":2610.971,"body":"That's all I can say is it's quite big,"},{"startTime":2607.108,"endTime":2610.971,"body":"but trying to convert the numbers twice in"},{"startTime":2610.971,"endTime":2614.795,"body":"my head, I just don't, I can't give you a"},{"startTime":2610.971,"endTime":2614.795,"body":"good answer there, unfortunately."},{"startTime":2614.795,"endTime":2616.036,"body":"yeah, that's hilarious."},{"startTime":2616.036,"endTime":2619.98,"body":"I've never heard of Aura, but like, I can"},{"startTime":2616.036,"endTime":2619.98,"body":"do meters squared in my head, but yeah,"},{"startTime":2619.98,"endTime":2622.522,"body":"adding a third element complicates it for"},{"startTime":2619.98,"endTime":2622.522,"body":"sure."},{"startTime":2622.742,"endTime":2627.967,"body":"And then as far as these kind of brands of"},{"startTime":2622.742,"endTime":2627.967,"body":"equipment that I really haven't heard of,"},{"startTime":2627.967,"endTime":2632.291,"body":"like Granite, and then you mentioned"},{"startTime":2627.967,"endTime":2632.291,"body":"another one as well, how are you"},{"startTime":2632.291,"endTime":2636.915,"body":"determining that the machines have like"},{"startTime":2632.291,"endTime":2636.915,"body":"good range of motion, that they're, like,"},{"startTime":2636.915,"endTime":2637.956,"body":"are there reviews?"},{"startTime":2637.956,"endTime":2639.858,"body":"Have you talked to other people that have"},{"startTime":2637.956,"endTime":2639.858,"body":"used them?"},{"startTime":2639.858,"endTime":2641.318,"body":"How are you assessing that?"},{"startTime":2641.69,"endTime":2649.979,"body":"Yeah, so one of them is, they're big"},{"startTime":2641.69,"endTime":2649.979,"body":"biomechanics, one of the guys is a big"},{"startTime":2649.979,"endTime":2658.628,"body":"biomechanics guy and a lot of the pieces"},{"startTime":2649.979,"endTime":2658.628,"body":"are updated versions of older pieces that"},{"startTime":2658.628,"endTime":2661.23,"body":"are years and years out of production."},{"startTime":2661.231,"endTime":2663.393,"body":"So they've been..."},{"startTime":2663.994,"endTime":2667.555,"body":"members of the of the undefeated team have"},{"startTime":2663.994,"endTime":2667.555,"body":"already tested them in other gyms during"},{"startTime":2667.555,"endTime":2668.795,"body":"traveling and those sorts of things."},{"startTime":2668.795,"endTime":2671.416,"body":"So that's how we actually found out about"},{"startTime":2668.795,"endTime":2671.416,"body":"them."},{"startTime":2671.436,"endTime":2676.898,"body":"Jim Leko is they have, I mean, they're"},{"startTime":2671.436,"endTime":2676.898,"body":"starting to make it over to the States and"},{"startTime":2676.898,"endTime":2681.64,"body":"stuff more and more, but we have, I"},{"startTime":2676.898,"endTime":2681.64,"body":"haven't tested any of them, but one of the"},{"startTime":2681.64,"endTime":2684.661,"body":"other partners in the project tested a"},{"startTime":2681.64,"endTime":2684.661,"body":"bunch."},{"startTime":2684.661,"endTime":2685.566,"body":"He was at"},{"startTime":2685.566,"endTime":2690.067,"body":"Binus Gym, which is that massive, massive"},{"startTime":2685.566,"endTime":2690.067,"body":"gym in Dubai that you've probably seen"},{"startTime":2690.067,"endTime":2693.809,"body":"videos and stuff of, and they have just so"},{"startTime":2690.067,"endTime":2693.809,"body":"much kit in there that we sent him in"},{"startTime":2693.809,"endTime":2698.251,"body":"there with a list of things to test and"},{"startTime":2693.809,"endTime":2698.251,"body":"then got a lot of direct feedback and went"},{"startTime":2698.251,"endTime":2700.272,"body":"back and forth and those sorts of things."},{"startTime":2701.592,"endTime":2703.833,"body":"Yep, yep."},{"startTime":2703.833,"endTime":2704.493,"body":"Yeah."},{"startTime":2704.84,"endTime":2708.962,"body":"Aaron, I guess I'll kick this one over to"},{"startTime":2704.84,"endTime":2708.962,"body":"you to start and then I'll add some input"},{"startTime":2708.962,"endTime":2713.864,"body":"here, but how does a peri-workout"},{"startTime":2708.962,"endTime":2713.864,"body":"nutrition differ between lifting and"},{"startTime":2713.864,"endTime":2716.225,"body":"cardio pre-post-intra?"},{"startTime":2716.225,"endTime":2719.647,"body":"And then we actually got this question"},{"startTime":2716.225,"endTime":2719.647,"body":"twice from two different people and it was"},{"startTime":2719.647,"endTime":2722.248,"body":"phrased almost identically."},{"startTime":2722.248,"endTime":2725.81,"body":"So I just like that floored me, I couldn't"},{"startTime":2722.248,"endTime":2725.81,"body":"believe that."},{"startTime":2725.81,"endTime":2728.07,"body":"So people are very interested in this"},{"startTime":2725.81,"endTime":2728.07,"body":"apparently."},{"startTime":2728.614,"endTime":2733.796,"body":"Yeah, so I mean, the first thing I would"},{"startTime":2728.614,"endTime":2733.796,"body":"say is we have to consider the context of"},{"startTime":2733.796,"endTime":2734.697,"body":"the goal, right?"},{"startTime":2734.697,"endTime":2741.421,"body":"Because if your goal is fat loss, right,"},{"startTime":2734.697,"endTime":2741.421,"body":"and we are doing, let's call it morning"},{"startTime":2741.421,"endTime":2745.603,"body":"cardio, I might send you in fasted, you"},{"startTime":2741.421,"endTime":2745.603,"body":"know, if it's just like zone two or"},{"startTime":2745.603,"endTime":2746.403,"body":"something like that."},{"startTime":2746.403,"endTime":2751.186,"body":"And that way we get to eat more food later"},{"startTime":2746.403,"endTime":2751.186,"body":"in the day where you might have higher"},{"startTime":2751.186,"endTime":2757.129,"body":"hunger signals and doing, you know, an"},{"startTime":2751.186,"endTime":2757.129,"body":"activity is typically suppressive of"},{"startTime":2757.129,"endTime":2757.95,"body":"immediate"},{"startTime":2757.95,"endTime":2758.69,"body":"hunger response."},{"startTime":2758.69,"endTime":2760.31,"body":"So that's like one context."},{"startTime":2760.59,"endTime":2764.191,"body":"With training, I'm never going to have,"},{"startTime":2760.59,"endTime":2764.191,"body":"I'm never going to allow people to train"},{"startTime":2764.191,"endTime":2765.751,"body":"fasted really."},{"startTime":2766.152,"endTime":2774.894,"body":"So pre-intra post pretty much fats, very"},{"startTime":2766.152,"endTime":2774.894,"body":"reasonably lower carbohydrate, the highest"},{"startTime":2774.894,"endTime":2778.795,"body":"in protein equally distributed more or"},{"startTime":2774.894,"endTime":2778.795,"body":"less."},{"startTime":2779.415,"endTime":2782.936,"body":"If the training sessions are longer,"},{"startTime":2779.415,"endTime":2782.936,"body":"right?"},{"startTime":2782.936,"endTime":2786.637,"body":"If someone's training maybe two and a half"},{"startTime":2782.936,"endTime":2786.637,"body":"hours per day or something like that, I'm"},{"startTime":2786.637,"endTime":2787.937,"body":"going to give more."},{"startTime":2787.994,"endTime":2792.675,"body":"intra and I might say, Hey, I want you to"},{"startTime":2787.994,"endTime":2792.675,"body":"split this intra dose into like two doses"},{"startTime":2792.675,"endTime":2796.456,"body":"and don't have the second one until you're"},{"startTime":2792.675,"endTime":2796.456,"body":"already one hour plus in."},{"startTime":2796.456,"endTime":2799.717,"body":"If the latter parts of your training"},{"startTime":2796.456,"endTime":2799.717,"body":"session, you're starting to notice"},{"startTime":2799.717,"endTime":2806.059,"body":"performance, degradations or energy levels"},{"startTime":2799.717,"endTime":2806.059,"body":"dropping for cardio."},{"startTime":2806.059,"endTime":2808.399,"body":"If someone's like, it depends on the word"},{"startTime":2806.059,"endTime":2808.399,"body":"like cardio."},{"startTime":2808.399,"endTime":2812.3,"body":"If we're doing like a endurance type"},{"startTime":2808.399,"endTime":2812.3,"body":"sport, like how Brian was doing that, that"},{"startTime":2812.3,"endTime":2816.321,"body":"bike race in the fall, I would feel that,"},{"startTime":2812.3,"endTime":2816.321,"body":"you know,"},{"startTime":2816.822,"endTime":2820.585,"body":"probably even more aggressively than in"},{"startTime":2816.822,"endTime":2820.585,"body":"the intro workout training because your"},{"startTime":2820.585,"endTime":2824.308,"body":"consistent elevated heart rate is honestly"},{"startTime":2820.585,"endTime":2824.308,"body":"higher."},{"startTime":2824.308,"endTime":2828.831,"body":"And your demand for fuel is higher,"},{"startTime":2824.308,"endTime":2828.831,"body":"consistently higher for longer."},{"startTime":2829.011,"endTime":2834.996,"body":"So I would say contextually, it does"},{"startTime":2829.011,"endTime":2834.996,"body":"depend on what the definition of cardio"},{"startTime":2834.996,"endTime":2835.256,"body":"is."},{"startTime":2835.256,"endTime":2839.5,"body":"If it's 30 minutes on the stair master,"},{"startTime":2835.256,"endTime":2839.5,"body":"like you don't really need to fuel that"},{"startTime":2839.5,"endTime":2840.361,"body":"much for that."},{"startTime":2840.361,"endTime":2846.654,"body":"But if you're doing some endurance based"},{"startTime":2840.361,"endTime":2846.654,"body":"sport or modality for sport,"},{"startTime":2846.654,"endTime":2852.029,"body":"we would fuel that just like we would fuel"},{"startTime":2846.654,"endTime":2852.029,"body":"a very, very hard training session."},{"startTime":2853.455,"endTime":2856.797,"body":"Yeah, I love the way you started that with"},{"startTime":2853.455,"endTime":2856.797,"body":"it being context-dependent, because that's"},{"startTime":2856.797,"endTime":2858.738,"body":"exactly my thought as well."},{"startTime":2859.439,"endTime":2865.463,"body":"I agree 100% that lifting is always gonna"},{"startTime":2859.439,"endTime":2865.463,"body":"have, it's always gonna make sure that you"},{"startTime":2865.463,"endTime":2867.524,"body":"are properly fueled for it."},{"startTime":2867.524,"endTime":2872.347,"body":"And that usually means having some food in"},{"startTime":2867.524,"endTime":2872.347,"body":"you before you start, having some sort of"},{"startTime":2872.347,"endTime":2877.01,"body":"intro, depending on how long and intense"},{"startTime":2872.347,"endTime":2877.01,"body":"the workout is, and then obviously having"},{"startTime":2877.01,"endTime":2877.891,"body":"a post."},{"startTime":2877.891,"endTime":2883.247,"body":"But I think that, based on current"},{"startTime":2877.891,"endTime":2883.247,"body":"research, I think the post is less"},{"startTime":2883.247,"endTime":2886.028,"body":"vital if you have a pre and intra."},{"startTime":2886.028,"endTime":2889.209,"body":"You don't need to like rush home and make"},{"startTime":2886.028,"endTime":2889.209,"body":"sure you get your protein shake or your"},{"startTime":2889.209,"endTime":2890.35,"body":"like chicken and rice in."},{"startTime":2890.35,"endTime":2895.532,"body":"I think you just really need to make sure"},{"startTime":2890.35,"endTime":2895.532,"body":"that you're having some calories that are"},{"startTime":2895.532,"endTime":2898.433,"body":"kind of disseminated throughout the pre"},{"startTime":2895.532,"endTime":2898.433,"body":"and the intra."},{"startTime":2898.433,"endTime":2902.034,"body":"And then you can kind of eat the post as"},{"startTime":2898.433,"endTime":2902.034,"body":"your appetite allows or whatever."},{"startTime":2902.034,"endTime":2904.095,"body":"I don't think you need to rush home and do"},{"startTime":2902.034,"endTime":2904.095,"body":"that."},{"startTime":2904.595,"endTime":2908.677,"body":"Um, as far as cardio, it very much is"},{"startTime":2904.595,"endTime":2908.677,"body":"context dependent."},{"startTime":2908.677,"endTime":2909.237,"body":"And"},{"startTime":2912.039,"endTime":2914.5,"body":"like a long endurance session, are you"},{"startTime":2912.039,"endTime":2914.5,"body":"doing a zone two?"},{"startTime":2914.5,"endTime":2916.581,"body":"Are you doing an interval workout?"},{"startTime":2916.821,"endTime":2918.642,"body":"These things all matter."},{"startTime":2918.642,"endTime":2924.966,"body":"And so yeah, if you're doing a three hour"},{"startTime":2918.642,"endTime":2924.966,"body":"endurance ride where it's above zone two"},{"startTime":2924.966,"endTime":2932.07,"body":"and it's, you know, in that zone, say"},{"startTime":2924.966,"endTime":2932.07,"body":"you're at 85% of max heart rate or 80% for"},{"startTime":2932.07,"endTime":2937.012,"body":"multiple hours, you need to fuel that with"},{"startTime":2932.07,"endTime":2937.012,"body":"a ton of intra."},{"startTime":2937.853,"endTime":2940.454,"body":"The common sentiment around this,"},{"startTime":2940.811,"endTime":2947.873,"body":"is that you fuel with about 90 grams of"},{"startTime":2940.811,"endTime":2947.873,"body":"carbs per hour, which I always thought was"},{"startTime":2947.873,"endTime":2949.793,"body":"so absurdly high."},{"startTime":2950.333,"endTime":2955.155,"body":"Like maybe if you're a high level athlete"},{"startTime":2950.333,"endTime":2955.155,"body":"and you're literally burning through all"},{"startTime":2955.155,"endTime":2961.276,"body":"that stuff at a rapid rate, but when I did"},{"startTime":2955.155,"endTime":2961.276,"body":"my bike race, I did not wanna consume 300"},{"startTime":2961.276,"endTime":2963.057,"body":"grams of carbs."},{"startTime":2963.497,"endTime":2966.038,"body":"And that just seemed very excessive to me."},{"startTime":2966.398,"endTime":2969.238,"body":"And so what I did, and I think this worked"},{"startTime":2966.398,"endTime":2969.238,"body":"out quite well,"},{"startTime":2969.323,"endTime":2973.946,"body":"is I had a pretty large pre-workout meal"},{"startTime":2969.323,"endTime":2973.946,"body":"with a bunch of like chicken and a shit"},{"startTime":2973.946,"endTime":2975.147,"body":"ton of rice."},{"startTime":2975.308,"endTime":2978.13,"body":"And then that was a few hours prior."},{"startTime":2978.13,"endTime":2985.316,"body":"And then during the ride, I fueled with"},{"startTime":2978.13,"endTime":2985.316,"body":"between 30 and 50 grams of carbs per hour"},{"startTime":2985.496,"endTime":2987.478,"body":"with like a small dose of protein."},{"startTime":2987.478,"endTime":2992.922,"body":"And most endurance athletes won't use"},{"startTime":2987.478,"endTime":2992.922,"body":"protein when they're fueling their"},{"startTime":2992.922,"endTime":2997.025,"body":"endurance rides because it slows the"},{"startTime":2992.922,"endTime":2997.025,"body":"absorption of the carbohydrate."},{"startTime":2998.615,"endTime":2999.835,"body":"I did a little bit of protein."},{"startTime":2999.835,"endTime":3003.257,"body":"It wasn't an excessive amount, but I did"},{"startTime":2999.835,"endTime":3003.257,"body":"want to make sure that I was having just a"},{"startTime":3003.257,"endTime":3007.3,"body":"little bit in there to kind of keep me"},{"startTime":3003.257,"endTime":3007.3,"body":"going more long-term instead of just"},{"startTime":3007.3,"endTime":3010.941,"body":"relying on straight sugar that I was gonna"},{"startTime":3007.3,"endTime":3010.941,"body":"burn through really fast."},{"startTime":3011.202,"endTime":3013.163,"body":"That also seemed to work pretty well for"},{"startTime":3011.202,"endTime":3013.163,"body":"me."},{"startTime":3013.163,"endTime":3018.206,"body":"I felt great during the race and didn't"},{"startTime":3013.163,"endTime":3018.206,"body":"crash afterwards, which is pretty typical."},{"startTime":3018.626,"endTime":3024.91,"body":"I have done longer rides where I haven't"},{"startTime":3018.626,"endTime":3024.91,"body":"fueled as heavily during, and I crashed"},{"startTime":3024.91,"endTime":3026.339,"body":"really hard after."},{"startTime":3026.339,"endTime":3031.402,"body":"And so I do think you need to kind of play"},{"startTime":3026.339,"endTime":3031.402,"body":"with that and find for yourself what the"},{"startTime":3031.402,"endTime":3035.746,"body":"right dose of carbohydrate is for you"},{"startTime":3031.402,"endTime":3035.746,"body":"during those rides to make sure that you"},{"startTime":3035.746,"endTime":3041.089,"body":"don't crash, because that was a really"},{"startTime":3035.746,"endTime":3041.089,"body":"awful experience for me to crash after"},{"startTime":3041.55,"endTime":3045.092,"body":"almost three hour ride during that"},{"startTime":3041.55,"endTime":3045.092,"body":"training ride."},{"startTime":3046.133,"endTime":3051.037,"body":"If you're doing like high intensity"},{"startTime":3046.133,"endTime":3051.037,"body":"interval work, generally the time domain"},{"startTime":3051.037,"endTime":3053.095,"body":"on that isn't gonna be super high."},{"startTime":3053.095,"endTime":3056.317,"body":"Like you're not going to be doing high"},{"startTime":3053.095,"endTime":3056.317,"body":"intensity intervals for more than 30 to 40"},{"startTime":3056.317,"endTime":3057.278,"body":"minutes."},{"startTime":3057.458,"endTime":3060.08,"body":"And a lot of that's going to be rest"},{"startTime":3057.458,"endTime":3060.08,"body":"recovery time."},{"startTime":3060.441,"endTime":3064.084,"body":"So I think if you have a great pre-workout"},{"startTime":3060.441,"endTime":3064.084,"body":"and then you have a little bit of carbs to"},{"startTime":3064.084,"endTime":3067.286,"body":"fuel you during your rest periods, that's"},{"startTime":3064.084,"endTime":3067.286,"body":"probably fine."},{"startTime":3067.587,"endTime":3073.132,"body":"And then if you're doing a zone two ride,"},{"startTime":3067.587,"endTime":3073.132,"body":"yeah, I really, the research is mixed on"},{"startTime":3073.132,"endTime":3075.494,"body":"whether you do that fasted or you don't."},{"startTime":3075.494,"endTime":3079.417,"body":"It does seem that if you don't do it"},{"startTime":3075.494,"endTime":3079.417,"body":"fasted that lactate production is a little"},{"startTime":3079.417,"endTime":3080.458,"body":"bit higher."},{"startTime":3081.179,"endTime":3085.401,"body":"which I don't know how much that really"},{"startTime":3081.179,"endTime":3085.401,"body":"matters in the grand scheme of things."},{"startTime":3085.602,"endTime":3090.726,"body":"If you did wanna try to keep lactate lower"},{"startTime":3085.602,"endTime":3090.726,"body":"or keep your heart rate lower, per my"},{"startTime":3090.726,"endTime":3095.369,"body":"update earlier about food and how it kind"},{"startTime":3090.726,"endTime":3095.369,"body":"of increases heart rate, I have definitely"},{"startTime":3095.369,"endTime":3101.053,"body":"found that doing in zone two rides fasted,"},{"startTime":3095.369,"endTime":3101.053,"body":"I can keep my heart rate lower than when I"},{"startTime":3101.053,"endTime":3103.395,"body":"have food prior or during."},{"startTime":3103.795,"endTime":3107.038,"body":"So just another kind of piece to keep in"},{"startTime":3103.795,"endTime":3107.038,"body":"mind if you're trying to control that"},{"startTime":3107.038,"endTime":3108.398,"body":"heart rate variable."},{"startTime":3110.954,"endTime":3111.994,"body":"Very nice."},{"startTime":3112.675,"endTime":3114.176,"body":"How about this one?"},{"startTime":3114.176,"endTime":3116.637,"body":"How would you structure a back day?"},{"startTime":3116.658,"endTime":3120.741,"body":"Two exercises for lats and two exercises"},{"startTime":3116.658,"endTime":3120.741,"body":"for upper back?"},{"startTime":3120.741,"endTime":3121.761,"body":"Question mark."},{"startTime":3122.027,"endTime":3126.01,"body":"Yeah, the first thing I would do is refer"},{"startTime":3122.027,"endTime":3126.01,"body":"you to our episode that we did like three"},{"startTime":3126.01,"endTime":3130.174,"body":"or four episodes ago, which was called"},{"startTime":3126.01,"endTime":3130.174,"body":"Back and Lats Training."},{"startTime":3132.257,"endTime":3133.197,"body":"There you go."},{"startTime":3133.197,"endTime":3134.018,"body":"He's got it."},{"startTime":3134.018,"endTime":3138.603,"body":"So we literally spent the entire episode"},{"startTime":3134.018,"endTime":3138.603,"body":"talking about back and lats training and"},{"startTime":3138.603,"endTime":3140.364,"body":"how we would structure a day."},{"startTime":3140.364,"endTime":3147.03,"body":"And so the general sentiment I think that"},{"startTime":3140.364,"endTime":3147.03,"body":"we shared was having"},{"startTime":3147.271,"endTime":3152.153,"body":"two upper back and one lats movement, or"},{"startTime":3147.271,"endTime":3152.153,"body":"two lats movement and one upper back, and"},{"startTime":3152.153,"endTime":3156.394,"body":"that would assume a two times a week"},{"startTime":3152.153,"endTime":3156.394,"body":"frequency for that muscle group."},{"startTime":3156.454,"endTime":3159.956,"body":"Now, if you're going to be doing a one"},{"startTime":3156.454,"endTime":3159.956,"body":"times a week frequency for the muscle"},{"startTime":3159.956,"endTime":3163.478,"body":"group, then I do think maybe going two and"},{"startTime":3159.956,"endTime":3163.478,"body":"two is fine as well."},{"startTime":3163.478,"endTime":3169.64,"body":"Maybe you could even add in an additional"},{"startTime":3163.478,"endTime":3169.64,"body":"isolation movement for like rear delts or"},{"startTime":3169.92,"endTime":3173.862,"body":"like a straight arm pulldown type thing,"},{"startTime":3169.92,"endTime":3173.862,"body":"which I wouldn't count as like a compound"},{"startTime":3173.862,"endTime":3175.259,"body":"fatiguing movement."},{"startTime":3175.259,"endTime":3179.664,"body":"So I do think if it's a one times a week"},{"startTime":3175.259,"endTime":3179.664,"body":"frequency, you could potentially have five"},{"startTime":3179.664,"endTime":3181.285,"body":"exercises in there."},{"startTime":3181.627,"endTime":3186.973,"body":"But I do think if you're using a standard"},{"startTime":3181.627,"endTime":3186.973,"body":"kind of evidence based in quotes, two"},{"startTime":3186.973,"endTime":3190.738,"body":"times a week frequency, then having one"},{"startTime":3186.973,"endTime":3190.738,"body":"day with two upper back and one lat, and"},{"startTime":3190.738,"endTime":3193.782,"body":"then one day with two lat and one upper"},{"startTime":3190.738,"endTime":3193.782,"body":"back, I think works out pretty well."},{"startTime":3193.782,"endTime":3194.882,"body":"What do you think, Aaron?"},{"startTime":3195.282,"endTime":3196.548,"body":"Yeah, I agree."},{"startTime":3196.548,"endTime":3200.305,"body":"And I highly recommend episode 137 on"},{"startTime":3196.548,"endTime":3200.305,"body":"that."},{"startTime":3205.246,"endTime":3209.072,"body":"Um, I can take this next one, Brian, or do"},{"startTime":3205.246,"endTime":3209.072,"body":"you want me to kick it over to you first?"},{"startTime":3209.072,"endTime":3209.453,"body":"Yeah."},{"startTime":3209.453,"endTime":3210.434,"body":"Why don't you start with it?"},{"startTime":3210.434,"endTime":3215.7,"body":"I actually did read a Stacy Sims blog"},{"startTime":3210.434,"endTime":3215.7,"body":"after hearing this."},{"startTime":3215.7,"endTime":3220.426,"body":"So I'm curious on your thoughts if you"},{"startTime":3215.7,"endTime":3220.426,"body":"have not, but heard a podcast with Dr."},{"startTime":3220.426,"endTime":3225.573,"body":"Stacy Sims about zone five being better"},{"startTime":3220.426,"endTime":3225.573,"body":"for women in menopause than zone two."},{"startTime":3225.573,"endTime":3227.074,"body":"Curious on your thoughts."},{"startTime":3227.246,"endTime":3230.127,"body":"So I have not read or listened to any of"},{"startTime":3227.246,"endTime":3230.127,"body":"Dr."},{"startTime":3230.127,"endTime":3233.169,"body":"Stacey Sims, but here is my take on it."},{"startTime":3233.97,"endTime":3238.332,"body":"And I'm potentially, I hit the nail on the"},{"startTime":3233.97,"endTime":3238.332,"body":"head or maybe I miss wildly."},{"startTime":3238.973,"endTime":3246.818,"body":"So one of the primary concerns for women"},{"startTime":3238.973,"endTime":3246.818,"body":"in menopause and after is sarcopenia,"},{"startTime":3246.818,"endTime":3252.961,"body":"which is loss of muscle mass and in kind"},{"startTime":3246.818,"endTime":3252.961,"body":"of strength bone density as we age."},{"startTime":3253.302,"endTime":3255.862,"body":"or as those women in menopause age."},{"startTime":3255.862,"endTime":3259.664,"body":"I don't think I will, and I don't think"},{"startTime":3255.862,"endTime":3259.664,"body":"Brian will be experiencing menopause"},{"startTime":3259.664,"endTime":3260.784,"body":"either."},{"startTime":3262.044,"endTime":3268.066,"body":"Now, I have also seen research on zone"},{"startTime":3262.044,"endTime":3268.066,"body":"five and in untrained populations, or"},{"startTime":3268.626,"endTime":3273.148,"body":"let's call it not greatly trained"},{"startTime":3268.626,"endTime":3273.148,"body":"populations, zone five can actually induce"},{"startTime":3273.148,"endTime":3279.189,"body":"hypertrophy and strength, whereas"},{"startTime":3273.148,"endTime":3279.189,"body":"something like a zone two will not."},{"startTime":3279.218,"endTime":3283.622,"body":"So that would be my, I guess,"},{"startTime":3279.218,"endTime":3283.622,"body":"interpretation of the two things that I"},{"startTime":3283.622,"endTime":3290.428,"body":"understand about menopause and in a"},{"startTime":3283.622,"endTime":3290.428,"body":"potential benefit of zone five is we are"},{"startTime":3290.428,"endTime":3296.835,"body":"risk, the risk is loss of muscle mass,"},{"startTime":3290.428,"endTime":3296.835,"body":"strength, bone density, and zone five can"},{"startTime":3296.835,"endTime":3299.497,"body":"induce these in those individuals."},{"startTime":3299.497,"endTime":3300.257,"body":"Brian."},{"startTime":3301.951,"endTime":3309.376,"body":"Yeah, so I wasn't quite like I'd heard"},{"startTime":3301.951,"endTime":3309.376,"body":"this before kind of just in space that and"},{"startTime":3309.376,"endTime":3315.0,"body":"I didn't really give it much credence"},{"startTime":3309.376,"endTime":3315.0,"body":"because I I've been conditioned to the"},{"startTime":3315.0,"endTime":3316.16,"body":"benefits of zone two."},{"startTime":3316.16,"endTime":3319.623,"body":"And so I thought it would be interesting"},{"startTime":3316.16,"endTime":3319.623,"body":"to go kind of read what Stacey Sims was"},{"startTime":3319.623,"endTime":3321.384,"body":"saying what her rationale was."},{"startTime":3321.444,"endTime":3323.905,"body":"And so it makes sense."},{"startTime":3324.986,"endTime":3330.51,"body":"Which is that women in general tend to be"},{"startTime":3324.986,"endTime":3330.51,"body":"more slow twitch"},{"startTime":3331.803,"endTime":3339.409,"body":"and more oxidative and thus potentially"},{"startTime":3331.803,"endTime":3339.409,"body":"would receive less benefit from zone two"},{"startTime":3339.409,"endTime":3344.793,"body":"endurance work because they're naturally"},{"startTime":3339.409,"endTime":3344.793,"body":"inclined to have those kind of muscle"},{"startTime":3344.793,"endTime":3345.874,"body":"fiber makeup anyway."},{"startTime":3345.874,"endTime":3348.575,"body":"So that kind of plays into some of what"},{"startTime":3345.874,"endTime":3348.575,"body":"you were saying."},{"startTime":3350.077,"endTime":3357.675,"body":"There is also a discussion around zone"},{"startTime":3350.077,"endTime":3357.675,"body":"five being just as good"},{"startTime":3357.675,"endTime":3361.857,"body":"or potentially better for mitochondrial"},{"startTime":3357.675,"endTime":3361.857,"body":"function than zone two."},{"startTime":3362.177,"endTime":3363.898,"body":"And I don't think that that's wrong."},{"startTime":3363.898,"endTime":3367.7,"body":"From the research that I understand,"},{"startTime":3363.898,"endTime":3367.7,"body":"whether you're male or female, it does"},{"startTime":3367.7,"endTime":3372.063,"body":"seem that you can get the same"},{"startTime":3367.7,"endTime":3372.063,"body":"mitochondrial benefit from zone five as"},{"startTime":3372.063,"endTime":3374.704,"body":"you can from zone two."},{"startTime":3376.025,"endTime":3385.01,"body":"So, in my mind, it still comes down to a"},{"startTime":3376.025,"endTime":3385.01,"body":"determination of time allocation."},{"startTime":3385.17,"endTime":3386.07,"body":"And so,"},{"startTime":3386.255,"endTime":3390.157,"body":"like it would for anybody, whether you're"},{"startTime":3386.255,"endTime":3390.157,"body":"post-menopause, pre-menopause, whatever,"},{"startTime":3391.799,"endTime":3396.223,"body":"there's only so much zone five work that"},{"startTime":3391.799,"endTime":3396.223,"body":"you can do before it becomes so fatiguing"},{"startTime":3396.223,"endTime":3401.067,"body":"that it ends up being a net negative on"},{"startTime":3396.223,"endTime":3401.067,"body":"your body and on your recovery."},{"startTime":3401.067,"endTime":3402.988,"body":"And so, you know, Dr."},{"startTime":3402.988,"endTime":3405.19,"body":"Rhonda Patrick has, has talked about this"},{"startTime":3402.988,"endTime":3405.19,"body":"a lot."},{"startTime":3405.19,"endTime":3410.694,"body":"She's a decent resource for this too,"},{"startTime":3405.19,"endTime":3410.694,"body":"because she has been extremely bullish on"},{"startTime":3410.694,"endTime":3414.478,"body":"high intensity interval training and"},{"startTime":3410.694,"endTime":3414.478,"body":"Tabata work and stuff like that."},{"startTime":3414.478,"endTime":3415.938,"body":"And I'm not sure if she's"},{"startTime":3416.935,"endTime":3418.796,"body":"post-menopausal yet."},{"startTime":3418.796,"endTime":3421.278,"body":"I believe she's in her forties, so"},{"startTime":3418.796,"endTime":3421.278,"body":"probably not."},{"startTime":3421.278,"endTime":3429.544,"body":"But, um, she had a podcast with Peter"},{"startTime":3421.278,"endTime":3429.544,"body":"Atiyah and he was trying to convince her"},{"startTime":3429.544,"endTime":3432.186,"body":"to add in more zone two work in."},{"startTime":3432.486,"endTime":3437.69,"body":"And I think a lot of that really comes"},{"startTime":3432.486,"endTime":3437.69,"body":"down to what I was just saying about the"},{"startTime":3437.69,"endTime":3439.351,"body":"recovery curve."},{"startTime":3439.552,"endTime":3443.574,"body":"And if every day, like if you're, if"},{"startTime":3439.552,"endTime":3443.574,"body":"you're trying to do"},{"startTime":3444.079,"endTime":3448.842,"body":"150 minutes a week, say, of high intensity"},{"startTime":3444.079,"endTime":3448.842,"body":"interval training, that's probably going"},{"startTime":3448.842,"endTime":3450.443,"body":"to crush any human."},{"startTime":3450.743,"endTime":3455.926,"body":"And so it depends how you're balancing"},{"startTime":3450.743,"endTime":3455.926,"body":"your cardiovascular training."},{"startTime":3457.228,"endTime":3463.412,"body":"I think high intensity interval work is"},{"startTime":3457.228,"endTime":3463.412,"body":"probably better, but if you're going to be"},{"startTime":3463.412,"endTime":3466.734,"body":"doing, you know, 10 minute sessions four"},{"startTime":3463.412,"endTime":3466.734,"body":"times a week, that's great."},{"startTime":3466.734,"endTime":3471.378,"body":"But then do you need more cardiovascular"},{"startTime":3466.734,"endTime":3471.378,"body":"work or do you want to do more"},{"startTime":3471.378,"endTime":3472.719,"body":"cardiovascular work?"},{"startTime":3472.719,"endTime":3476.281,"body":"And there comes a point where you just"},{"startTime":3472.719,"endTime":3476.281,"body":"can't do more high intensity interval"},{"startTime":3476.281,"endTime":3476.782,"body":"work."},{"startTime":3476.782,"endTime":3482.707,"body":"And so you can fill in those gaps with"},{"startTime":3476.782,"endTime":3482.707,"body":"more low intensity kind of zone two type"},{"startTime":3482.707,"endTime":3483.487,"body":"work."},{"startTime":3483.567,"endTime":3488.832,"body":"So from my understanding of reading Stacy"},{"startTime":3483.567,"endTime":3488.832,"body":"and then kind of understanding some of the"},{"startTime":3488.832,"endTime":3494.116,"body":"stuff through Peter Attia and other"},{"startTime":3488.832,"endTime":3494.116,"body":"research I've read, I would say that high"},{"startTime":3494.116,"endTime":3501.342,"body":"intensity interval work is likely better"},{"startTime":3494.116,"endTime":3501.342,"body":"to be the base focus for the menopausal"},{"startTime":3501.342,"endTime":3502.142,"body":"woman."},{"startTime":3502.651,"endTime":3508.499,"body":"post-menopausal, but there is just a limit"},{"startTime":3502.651,"endTime":3508.499,"body":"to how much of that you can do and recover"},{"startTime":3508.499,"endTime":3515.688,"body":"from and there probably is some additional"},{"startTime":3508.499,"endTime":3515.688,"body":"benefit that you can get by adding in some"},{"startTime":3515.749,"endTime":3517.31,"body":"low intensity work as well."},{"startTime":3520.758,"endTime":3523.993,"body":"I think we covered that pretty well from"},{"startTime":3520.758,"endTime":3523.993,"body":"our abilities there."},{"startTime":3525.119,"endTime":3525.439,"body":"Yep."},{"startTime":3525.439,"endTime":3529.383,"body":"Yeah, I honestly will just say that that's"},{"startTime":3525.439,"endTime":3529.383,"body":"really not my area of expertise."},{"startTime":3529.383,"endTime":3532.887,"body":"And so you guys could probably tell by the"},{"startTime":3529.383,"endTime":3532.887,"body":"way I was talking that I didn't seem"},{"startTime":3532.887,"endTime":3535.009,"body":"extremely confident in what I was saying."},{"startTime":3535.009,"endTime":3538.593,"body":"That's just my kind of general"},{"startTime":3535.009,"endTime":3538.593,"body":"understanding and thoughts on the matter."},{"startTime":3538.593,"endTime":3545.279,"body":"And I would obviously refer to, I don't"},{"startTime":3538.593,"endTime":3545.279,"body":"know Stacey Sims and her credibility, but"},{"startTime":3545.279,"endTime":3549.122,"body":"to her and maybe other resources in the"},{"startTime":3545.279,"endTime":3549.122,"body":"industry is, you know, a bit."},{"startTime":3551.358,"endTime":3557.105,"body":"What exercises would you do to target the"},{"startTime":3551.358,"endTime":3557.105,"body":"lats given the recent body of research?"},{"startTime":3557.947,"endTime":3561.129,"body":"So again, I would refer back to the"},{"startTime":3557.947,"endTime":3561.129,"body":"episode we did on back in lats, episode"},{"startTime":3561.129,"endTime":3561.709,"body":"137."},{"startTime":3562.21,"endTime":3569.737,"body":"The phrasing of given the recent body of"},{"startTime":3562.21,"endTime":3569.737,"body":"research, I don't know what that is"},{"startTime":3569.737,"endTime":3577.583,"body":"exactly trying to insinuate because to my"},{"startTime":3569.737,"endTime":3577.583,"body":"knowledge, there has been zero research on"},{"startTime":3577.583,"endTime":3582.948,"body":"studying the back or the lats because they"},{"startTime":3577.583,"endTime":3582.948,"body":"are legitimately an impossible muscle"},{"startTime":3582.948,"endTime":3583.669,"body":"group to discover."},{"startTime":3583.669,"endTime":3585.97,"body":"Like how do you measure muscle"},{"startTime":3583.669,"endTime":3585.97,"body":"hypertrophy?"},{"startTime":3586.239,"endTime":3587.519,"body":"in the back and the lats."},{"startTime":3587.519,"endTime":3591.842,"body":"You just can't do it like you can in the"},{"startTime":3587.519,"endTime":3591.842,"body":"quads or the biceps or whatever, these"},{"startTime":3591.842,"endTime":3595.623,"body":"muscle groups that are more commonly"},{"startTime":3591.842,"endTime":3595.623,"body":"researched."},{"startTime":3596.104,"endTime":3601.127,"body":"And so the only thing I can assume is that"},{"startTime":3596.104,"endTime":3601.127,"body":"by recent body of research, he's referring"},{"startTime":3601.127,"endTime":3604.588,"body":"to the long muscle length research, maybe?"},{"startTime":3604.588,"endTime":3605.389,"body":"What do you think, Aaron?"},{"startTime":3605.389,"endTime":3608.73,"body":"Do you have any thoughts on what recent"},{"startTime":3605.389,"endTime":3608.73,"body":"body of research means?"},{"startTime":3608.874,"endTime":3613.98,"body":"though I was honestly gonna say, please,"},{"startTime":3608.874,"endTime":3613.98,"body":"just episode 137, you're gonna get the"},{"startTime":3613.98,"endTime":3618.665,"body":"most up-to-date answer from Brian and"},{"startTime":3613.98,"endTime":3618.665,"body":"Aaron on training the back in the lats."},{"startTime":3619.179,"endTime":3620.079,"body":"Yeah, yeah."},{"startTime":3620.079,"endTime":3624.06,"body":"And so given the recent body of research"},{"startTime":3620.079,"endTime":3624.06,"body":"and assuming he's talking about the"},{"startTime":3624.06,"endTime":3630.702,"body":"lengthened muscle research, we do have a"},{"startTime":3624.06,"endTime":3630.702,"body":"bit of a contradiction where we have"},{"startTime":3630.902,"endTime":3635.083,"body":"research showing that long muscle length"},{"startTime":3630.902,"endTime":3635.083,"body":"training is better pretty much"},{"startTime":3635.083,"endTime":3636.923,"body":"ubiquitously across the body."},{"startTime":3636.923,"endTime":3642.505,"body":"And then you have Chris Beardsley and Paul"},{"startTime":3636.923,"endTime":3642.505,"body":"Carter, mostly Paul Carter, who just"},{"startTime":3642.505,"endTime":3648.367,"body":"legitimately keeps posting that the back"},{"startTime":3642.505,"endTime":3648.367,"body":"and that the lats do not respond to"},{"startTime":3648.367,"endTime":3650.147,"body":"long muscle length training."},{"startTime":3650.187,"endTime":3654.509,"body":"And so I can only assume that this"},{"startTime":3650.187,"endTime":3654.509,"body":"question is coming from that because I get"},{"startTime":3654.509,"endTime":3659.231,"body":"so many people sending me Paul Carter's"},{"startTime":3654.509,"endTime":3659.231,"body":"posts every time he posts about the lats"},{"startTime":3659.231,"endTime":3663.693,"body":"don't respond to stretch mediated"},{"startTime":3659.231,"endTime":3663.693,"body":"hypertrophy and like five people will DM"},{"startTime":3663.693,"endTime":3667.555,"body":"me this post and I'm like, I fucking know,"},{"startTime":3663.693,"endTime":3667.555,"body":"like I follow Paul, like I got it, you"},{"startTime":3667.555,"endTime":3668.275,"body":"know?"},{"startTime":3668.595,"endTime":3671.196,"body":"I don't believe him, but I got it."},{"startTime":3672.737,"endTime":3676.499,"body":"And so in my mind, I think the lats do"},{"startTime":3672.737,"endTime":3676.499,"body":"respond."},{"startTime":3676.499,"endTime":3677.839,"body":"to stretch, mediate, hypertrophy."},{"startTime":3677.839,"endTime":3682.8,"body":"I haven't seen any legitimate research"},{"startTime":3677.839,"endTime":3682.8,"body":"that would make me believe otherwise."},{"startTime":3682.841,"endTime":3687.402,"body":"And so I still think that things like"},{"startTime":3682.841,"endTime":3687.402,"body":"training the lats through long muscle"},{"startTime":3687.402,"endTime":3691.323,"body":"lengths, using things like lengthened"},{"startTime":3687.402,"endTime":3691.323,"body":"partials and doing movements that bring"},{"startTime":3691.323,"endTime":3696.925,"body":"your arm A-D ducted across the body are"},{"startTime":3691.323,"endTime":3696.925,"body":"probably good things for the lats."},{"startTime":3696.945,"endTime":3701.626,"body":"And I will stand by that until there's"},{"startTime":3696.945,"endTime":3701.626,"body":"actual research that shows otherwise."},{"startTime":3702.302,"endTime":3703.615,"body":"Wonderful answer."},{"startTime":3705.847,"endTime":3708.292,"body":"Okay, this I'll kick over to you."},{"startTime":3709.155,"endTime":3712.302,"body":"When does Seabums Reign end?"},{"startTime":3713.158,"endTime":3719.44,"body":"I think this year, if I'm being honest,"},{"startTime":3713.158,"endTime":3719.44,"body":"he's having a child and that fundamentally"},{"startTime":3719.44,"endTime":3721.741,"body":"changes people, I would imagine, right?"},{"startTime":3721.741,"endTime":3723.462,"body":"I don't have any children yet."},{"startTime":3724.282,"endTime":3729.885,"body":"I think this is the, 2023 was the fifth"},{"startTime":3724.282,"endTime":3729.885,"body":"year he won, if I'm not mistaken, five"},{"startTime":3729.885,"endTime":3731.305,"body":"years in a row."},{"startTime":3732.106,"endTime":3740.489,"body":"I watched some of his vlogs leading into"},{"startTime":3732.106,"endTime":3740.489,"body":"the Olympia and it, it-"},{"startTime":3740.67,"endTime":3745.312,"body":"The things that I saw, and I mean, who the"},{"startTime":3740.67,"endTime":3745.312,"body":"fuck am I just to say, right?"},{"startTime":3745.312,"endTime":3751.875,"body":"But there was, I was watching like a six"},{"startTime":3745.312,"endTime":3751.875,"body":"weeks out leg video and he was like, I"},{"startTime":3751.875,"endTime":3754.176,"body":"think I'm gonna do this today and I'm"},{"startTime":3751.875,"endTime":3754.176,"body":"gonna do this."},{"startTime":3754.176,"endTime":3756.397,"body":"Like there was no structured plan."},{"startTime":3756.697,"endTime":3759.919,"body":"And then like when he was in the thing, he"},{"startTime":3756.697,"endTime":3759.919,"body":"was like, okay, we're six weeks from the"},{"startTime":3759.919,"endTime":3760.259,"body":"Olympia."},{"startTime":3760.259,"endTime":3762.86,"body":"Like I gotta start taking it seriously"},{"startTime":3760.259,"endTime":3762.86,"body":"now."},{"startTime":3762.86,"endTime":3765.301,"body":"I was like, fucking what?"},{"startTime":3765.301,"endTime":3765.587,"body":"Like."},{"startTime":3765.587,"endTime":3766.002,"body":"Hehehe"},{"startTime":3766.002,"endTime":3768.863,"body":"six weeks, you have to start taking it"},{"startTime":3766.002,"endTime":3768.863,"body":"seriously now."},{"startTime":3768.863,"endTime":3770.944,"body":"Like I couldn't wrap my head around it."},{"startTime":3770.944,"endTime":3775.987,"body":"And then I was watching another one and he"},{"startTime":3770.944,"endTime":3775.987,"body":"was like filming his training and he's"},{"startTime":3775.987,"endTime":3777.188,"body":"like, oh, I gotta wrap this."},{"startTime":3777.188,"endTime":3781.21,"body":"I gotta wrap today's training up quickly"},{"startTime":3777.188,"endTime":3781.21,"body":"because we have this podcast to go record."},{"startTime":3781.59,"endTime":3783.651,"body":"And he was like five weeks out from the"},{"startTime":3781.59,"endTime":3783.651,"body":"Olympia."},{"startTime":3783.651,"endTime":3789.134,"body":"And I'm like, at five weeks out from the"},{"startTime":3783.651,"endTime":3789.134,"body":"Olympia, what fucking podcast could be"},{"startTime":3789.134,"endTime":3791.355,"body":"more important than your training"},{"startTime":3789.134,"endTime":3791.355,"body":"sessions?"},{"startTime":3791.355,"endTime":3792.176,"body":"You know?"},{"startTime":3792.416,"endTime":3795.402,"body":"And I was like, I thought he would lose"},{"startTime":3792.416,"endTime":3795.402,"body":"this year."},{"startTime":3795.402,"endTime":3798.102,"body":"to be completely honest because of what I"},{"startTime":3795.402,"endTime":3798.102,"body":"saw."},{"startTime":3798.403,"endTime":3804.866,"body":"And then with the child coming, I just"},{"startTime":3798.403,"endTime":3804.866,"body":"feel like at some point, there's going to"},{"startTime":3804.866,"endTime":3810.308,"body":"be the proverbial wolves climbing the hill"},{"startTime":3804.866,"endTime":3810.308,"body":"that are much hungrier than you."},{"startTime":3810.468,"endTime":3813.949,"body":"And I just like, what more does he have?"},{"startTime":3813.949,"endTime":3817.751,"body":"Like five versus six, it's not really any"},{"startTime":3813.949,"endTime":3817.751,"body":"different."},{"startTime":3817.791,"endTime":3820.552,"body":"From my mind, again, who the fuck am I?"},{"startTime":3820.552,"endTime":3823.513,"body":"But I do think it's over."},{"startTime":3825.383,"endTime":3827.284,"body":"That's so interesting, dude."},{"startTime":3827.284,"endTime":3828.505,"body":"I love that."},{"startTime":3828.505,"endTime":3830.406,"body":"I love that you went that direction."},{"startTime":3830.566,"endTime":3835.99,"body":"I don't have nearly as much knowledge as"},{"startTime":3830.566,"endTime":3835.99,"body":"you, so I did not watch any of his"},{"startTime":3835.99,"endTime":3838.031,"body":"pre-Olympia training videos."},{"startTime":3838.071,"endTime":3843.015,"body":"But I would just say that from what I"},{"startTime":3838.071,"endTime":3843.015,"body":"know, it didn't seem like there was anyone"},{"startTime":3843.015,"endTime":3843.595,"body":"close enough."},{"startTime":3843.595,"endTime":3847.938,"body":"Like there wasn't a wolf that was"},{"startTime":3843.595,"endTime":3847.938,"body":"approaching his food at the moment."},{"startTime":3849.999,"endTime":3853.522,"body":"And so there would have to be, to me, it"},{"startTime":3849.999,"endTime":3853.522,"body":"seems like there would have to be a pretty"},{"startTime":3853.522,"endTime":3855.162,"body":"significant slip."},{"startTime":3855.283,"endTime":3860.727,"body":"for him not to be the top of the wolf pack"},{"startTime":3855.283,"endTime":3860.727,"body":"at the moment."},{"startTime":3861.708,"endTime":3865.952,"body":"And I do think he's just such a freak that"},{"startTime":3861.708,"endTime":3865.952,"body":"I don't even know if he needs to get"},{"startTime":3865.952,"endTime":3866.312,"body":"better."},{"startTime":3866.312,"endTime":3870.616,"body":"He might just need to maintain, and that"},{"startTime":3866.312,"endTime":3870.616,"body":"might be enough for him to continue his"},{"startTime":3870.616,"endTime":3871.076,"body":"reign."},{"startTime":3871.076,"endTime":3877.242,"body":"So I will say that I'm unsure, but if I"},{"startTime":3871.076,"endTime":3877.242,"body":"had to put my money on it, I would say he"},{"startTime":3877.242,"endTime":3878.722,"body":"gets another year in there."},{"startTime":3880.35,"endTime":3881.311,"body":"Yep, I love this."},{"startTime":3881.311,"endTime":3885.8,"body":"And then whoever asked this question, when"},{"startTime":3881.311,"endTime":3885.8,"body":"you know, November rolls around, you come"},{"startTime":3885.8,"endTime":3888.805,"body":"back here and maybe Aaron's eating his"},{"startTime":3885.8,"endTime":3888.805,"body":"words."},{"startTime":3888.805,"endTime":3890.327,"body":"And I'm okay with that."},{"startTime":3891.985,"endTime":3892.705,"body":"Yeah."},{"startTime":3892.706,"endTime":3893.667,"body":"All right."},{"startTime":3893.667,"endTime":3896.75,"body":"I don't have a lot of thought on this next"},{"startTime":3893.667,"endTime":3896.75,"body":"question and I don't know if you do"},{"startTime":3896.75,"endTime":3899.012,"body":"either, but I'll give you first shot at"},{"startTime":3896.75,"endTime":3899.012,"body":"it."},{"startTime":3899.233,"endTime":3904.058,"body":"What are your thoughts on David Goggins,"},{"startTime":3899.233,"endTime":3904.058,"body":"Jaco, et cetera, and their fitness"},{"startTime":3904.058,"endTime":3905.138,"body":"influence?"},{"startTime":3906.93,"endTime":3912.292,"body":"I mean, their fitness influence, I think,"},{"startTime":3906.93,"endTime":3912.292,"body":"is..."},{"startTime":3913.473,"endTime":3917.375,"body":"They don't give contextually great"},{"startTime":3913.473,"endTime":3917.375,"body":"information, right?"},{"startTime":3917.375,"endTime":3920.537,"body":"I wouldn't say fitness is their forte."},{"startTime":3920.537,"endTime":3925.98,"body":"Their forte is insane mental fortitude and"},{"startTime":3920.537,"endTime":3925.98,"body":"resilience."},{"startTime":3925.98,"endTime":3931.523,"body":"Like, those are the things that you pick"},{"startTime":3925.98,"endTime":3931.523,"body":"up from Jaco and David Goggins, not"},{"startTime":3932.044,"endTime":3934.345,"body":"workout advice, I would say."},{"startTime":3936.822,"endTime":3942.228,"body":"I don't think anything can be said"},{"startTime":3936.822,"endTime":3942.228,"body":"negatively about the amount of mental"},{"startTime":3942.228,"endTime":3945.951,"body":"resilience and fortitude that those two"},{"startTime":3942.228,"endTime":3945.951,"body":"have."},{"startTime":3947.313,"endTime":3951.698,"body":"This one's interesting because it's"},{"startTime":3947.313,"endTime":3951.698,"body":"something that I've always really"},{"startTime":3951.698,"endTime":3953.56,"body":"resonated towards."},{"startTime":3953.56,"endTime":3955.201,"body":"That"},{"startTime":3955.574,"endTime":3961.196,"body":"mastery of self and the mind, like the"},{"startTime":3955.574,"endTime":3961.196,"body":"mind can be the greatest tool or the most"},{"startTime":3961.196,"endTime":3965.137,"body":"or the thing that fucking holds you back"},{"startTime":3961.196,"endTime":3965.137,"body":"for the entirety of your life."},{"startTime":3965.137,"endTime":3966.218,"body":"You know what I mean?"},{"startTime":3966.478,"endTime":3971.22,"body":"And we've all had those experiences where"},{"startTime":3966.478,"endTime":3971.22,"body":"we have like our triumphs of victory and"},{"startTime":3971.22,"endTime":3974.001,"body":"then those defeats, you know, that were in"},{"startTime":3971.22,"endTime":3974.001,"body":"the mind."},{"startTime":3974.201,"endTime":3982.805,"body":"And those, you know, those people who have"},{"startTime":3974.201,"endTime":3982.805,"body":"mastery of that greatest tool that we have"},{"startTime":3982.805,"endTime":3985.505,"body":"as humans is for me just"},{"startTime":3985.982,"endTime":3992.269,"body":"it's such a big like accolade of what they"},{"startTime":3985.982,"endTime":3992.269,"body":"can accomplish because of that mastery of"},{"startTime":3992.269,"endTime":3993.249,"body":"their mind."},{"startTime":3994.875,"endTime":3996.496,"body":"Yeah, dude, that's a great answer."},{"startTime":3996.496,"endTime":4007.225,"body":"And I was actually gonna take it in kind"},{"startTime":3996.496,"endTime":4007.225,"body":"of similarly, but say that I think because"},{"startTime":4007.225,"endTime":4013.911,"body":"their influence is so much about mental"},{"startTime":4007.225,"endTime":4013.911,"body":"strength that I actually think it creates"},{"startTime":4013.911,"endTime":4017.113,"body":"a negative impact on health."},{"startTime":4017.174,"endTime":4021.117,"body":"And that's crazy to think because like"},{"startTime":4017.174,"endTime":4021.117,"body":"David Goggins literally is like an insane"},{"startTime":4021.117,"endTime":4023.078,"body":"human that's in like one of the best."},{"startTime":4023.507,"endTime":4029.05,"body":"he's in shape, you know, so to speak, more"},{"startTime":4023.507,"endTime":4029.05,"body":"than almost anyone, like he does 200."},{"startTime":4029.11,"endTime":4033.854,"body":"I just heard a podcast where he was"},{"startTime":4029.11,"endTime":4033.854,"body":"talking about doing a 240 mile run through"},{"startTime":4033.854,"endTime":4039.017,"body":"Moab, and he got sick and put in the"},{"startTime":4033.854,"endTime":4039.017,"body":"hospital at like mile 200."},{"startTime":4039.017,"endTime":4043.12,"body":"And then he returned from the hospital and"},{"startTime":4039.017,"endTime":4043.12,"body":"finished the race or something crazy like"},{"startTime":4043.12,"endTime":4043.34,"body":"that."},{"startTime":4043.34,"endTime":4046.022,"body":"So the mental resilience, like you said,"},{"startTime":4043.34,"endTime":4046.022,"body":"is insane."},{"startTime":4046.022,"endTime":4052.103,"body":"But the impact overall on health and"},{"startTime":4046.022,"endTime":4052.103,"body":"longevity, it can't be good."},{"startTime":4052.103,"endTime":4054.784,"body":"Like what he's doing isn't gonna help him"},{"startTime":4052.103,"endTime":4054.784,"body":"live to 100."},{"startTime":4056.606,"endTime":4059.788,"body":"And so I think you kind of have to take it"},{"startTime":4056.606,"endTime":4059.788,"body":"for what it is."},{"startTime":4059.788,"endTime":4064.292,"body":"Like you said, it's an incredible feat of"},{"startTime":4059.788,"endTime":4064.292,"body":"mental strength and resilience, but it"},{"startTime":4064.292,"endTime":4070.256,"body":"wouldn't be something that I would try to"},{"startTime":4064.292,"endTime":4070.256,"body":"pursue as advice to improve my fitness or"},{"startTime":4070.256,"endTime":4071.277,"body":"anything like that."},{"startTime":4071.277,"endTime":4073.818,"body":"So yeah, I think you've said that."},{"startTime":4077.546,"endTime":4078.889,"body":"This one, I'll kick over to you."},{"startTime":4078.889,"endTime":4081.033,"body":"I feel like we feel pretty similarly here."},{"startTime":4081.033,"endTime":4086.787,"body":"What mobility should we be doing that's"},{"startTime":4081.033,"endTime":4086.787,"body":"not getting hit in your normal lifting"},{"startTime":4086.787,"endTime":4087.748,"body":"routine?"},{"startTime":4088.635,"endTime":4091.795,"body":"Yeah, if you're doing full range of motion"},{"startTime":4088.635,"endTime":4091.795,"body":"training where you're pausing at the"},{"startTime":4091.795,"endTime":4095.777,"body":"length and position and you're getting,"},{"startTime":4091.795,"endTime":4095.777,"body":"you know, astagrass squats and all that"},{"startTime":4095.777,"endTime":4101.418,"body":"good stuff, I don't see a whole ton of"},{"startTime":4095.777,"endTime":4101.418,"body":"things that you'd be missing."},{"startTime":4103.978999999999,"endTime":4110.861,"body":"I do still stand by the belief that you"},{"startTime":4103.978999999999,"endTime":4110.861,"body":"should probably mobilize things that are"},{"startTime":4110.861,"endTime":4112.661,"body":"limitations for you."},{"startTime":4112.941,"endTime":4116.682,"body":"And so a good example of that is"},{"startTime":4117.179,"endTime":4122.041,"body":"that I have a torn labrum in my shoulder,"},{"startTime":4117.179,"endTime":4122.041,"body":"which is asymptomatic now, but it happened"},{"startTime":4122.041,"endTime":4123.101,"body":"in 2012."},{"startTime":4123.462,"endTime":4130.425,"body":"And so I struggle to get range of motion"},{"startTime":4123.462,"endTime":4130.425,"body":"in internal rotation on that shoulder."},{"startTime":4130.425,"endTime":4135.927,"body":"I can't reach nearly as far up or over my"},{"startTime":4130.425,"endTime":4135.927,"body":"back on that side."},{"startTime":4136.088,"endTime":4141.59,"body":"And so there are probably things that I"},{"startTime":4136.088,"endTime":4141.59,"body":"should be doing to work on that range of"},{"startTime":4141.59,"endTime":4142.43,"body":"motion."},{"startTime":4142.715,"endTime":4147.036,"body":"which I'm not like honest to be completely"},{"startTime":4142.715,"endTime":4147.036,"body":"frank, I'm not, but I probably should be."},{"startTime":4147.036,"endTime":4154.458,"body":"And I would say that in the pursuit of"},{"startTime":4147.036,"endTime":4154.458,"body":"long-term health and longevity, if you"},{"startTime":4154.458,"endTime":4157.979,"body":"have limitations in range of motion, those"},{"startTime":4154.458,"endTime":4157.979,"body":"are probably things that you should or"},{"startTime":4157.979,"endTime":4160.539,"body":"could work on outside of the gym."},{"startTime":4163.88,"endTime":4171.315,"body":"Beyond that, it's not exactly mobility,"},{"startTime":4163.88,"endTime":4171.315,"body":"but I do think that things like stability,"},{"startTime":4171.315,"endTime":4174.296,"body":"kind of fall into that same framework."},{"startTime":4174.557,"endTime":4180.341,"body":"And so, you know, if you just lift and you"},{"startTime":4174.557,"endTime":4180.341,"body":"primarily lift in a sagittal plane,"},{"startTime":4180.341,"endTime":4184.243,"body":"forward and backward, and you do sports"},{"startTime":4180.341,"endTime":4184.243,"body":"like cardiovascular sports that primarily"},{"startTime":4184.243,"endTime":4189.006,"body":"exist in a sagittal plane, like running or"},{"startTime":4184.243,"endTime":4189.006,"body":"biking, where everything is forward and"},{"startTime":4189.006,"endTime":4194.53,"body":"backward, there is likely some benefit to"},{"startTime":4189.006,"endTime":4194.53,"body":"you in including things like some lateral"},{"startTime":4194.53,"endTime":4198.733,"body":"movement and some agility drills and stuff"},{"startTime":4194.53,"endTime":4198.733,"body":"like that, which aren't exactly mobility,"},{"startTime":4198.733,"endTime":4201.094,"body":"but kind of fall into the same category."},{"startTime":4201.903,"endTime":4207.227,"body":"So, yeah, to wrap it up, I think full"},{"startTime":4201.903,"endTime":4207.227,"body":"range of motion lifting gets you 90% of"},{"startTime":4207.227,"endTime":4210.69,"body":"the way there, and then you can kind of"},{"startTime":4207.227,"endTime":4210.69,"body":"fill in the gaps with whatever things you"},{"startTime":4210.69,"endTime":4214.933,"body":"personally feel like you might be missing,"},{"startTime":4210.69,"endTime":4214.933,"body":"but I don't think globally there's a"},{"startTime":4214.933,"endTime":4216.594,"body":"prescription that I would provide."},{"startTime":4217.87,"endTime":4220.39,"body":"I don't like the global prescription sort"},{"startTime":4217.87,"endTime":4220.39,"body":"of thing."},{"startTime":4220.39,"endTime":4225.112,"body":"One thing I think I feel confident that it"},{"startTime":4220.39,"endTime":4225.112,"body":"would help a lot of people hanging from a"},{"startTime":4225.112,"endTime":4228.653,"body":"pull-up bar, just dead hangs, like on your"},{"startTime":4225.112,"endTime":4228.653,"body":"upper body and lower body days, it"},{"startTime":4228.653,"endTime":4234.295,"body":"stretches out shoulders, I get a nice kind"},{"startTime":4228.653,"endTime":4234.295,"body":"of release of my lower back, you know, on"},{"startTime":4234.295,"endTime":4238.336,"body":"my hips, that one, it's a very, very low"},{"startTime":4234.295,"endTime":4238.336,"body":"hanging fruit that's highly accessible."},{"startTime":4238.336,"endTime":4242.457,"body":"So that's one, I guess that I would say"},{"startTime":4238.336,"endTime":4242.457,"body":"for, if I had to pick, I would say that."},{"startTime":4242.767,"endTime":4246.748,"body":"Yeah, I actually, I'll add one as well"},{"startTime":4242.767,"endTime":4246.748,"body":"because I've talked a lot on my stories in"},{"startTime":4246.748,"endTime":4251.611,"body":"the past about how I sit in a squat sit,"},{"startTime":4246.748,"endTime":4251.611,"body":"just, you know, like someone in Asia would"},{"startTime":4251.611,"endTime":4252.511,"body":"eat food."},{"startTime":4253.692,"endTime":4257.293,"body":"I just kind of sit in a squat sit for"},{"startTime":4253.692,"endTime":4257.293,"body":"multiple minutes every day."},{"startTime":4257.293,"endTime":4260.295,"body":"Like every single day I do this and I"},{"startTime":4257.293,"endTime":4260.295,"body":"don't even have to think about it."},{"startTime":4260.295,"endTime":4264.997,"body":"If I'm just not sure what to do with"},{"startTime":4260.295,"endTime":4264.997,"body":"myself, I just drop down into a squat and"},{"startTime":4264.997,"endTime":4266.758,"body":"I just sit there for a few minutes."},{"startTime":4266.758,"endTime":4268.478,"body":"So I probably accumulate."},{"startTime":4268.595,"endTime":4271.436,"body":"between six and 10 minutes of squat sit"},{"startTime":4268.595,"endTime":4271.436,"body":"every day."},{"startTime":4271.436,"endTime":4276.359,"body":"And so that's really good for your hips,"},{"startTime":4271.436,"endTime":4276.359,"body":"for your knees and for your low back."},{"startTime":4276.54,"endTime":4282.103,"body":"And I honestly encourage anyone that will"},{"startTime":4276.54,"endTime":4282.103,"body":"talk to me about it to do the same."},{"startTime":4282.144,"endTime":4287.727,"body":"And I have this saying that if you do it"},{"startTime":4282.144,"endTime":4287.727,"body":"every day, you'll never not be able to do"},{"startTime":4287.727,"endTime":4288.348,"body":"it."},{"startTime":4288.628,"endTime":4291.77,"body":"How many people do you see that are"},{"startTime":4288.628,"endTime":4291.77,"body":"getting older and they're like, oh no, I"},{"startTime":4291.77,"endTime":4292.371,"body":"can't do that."},{"startTime":4292.371,"endTime":4293.471,"body":"I'm too old now."},{"startTime":4293.471,"endTime":4298.454,"body":"And it's like, well, if you did it at 60"},{"startTime":4293.471,"endTime":4298.454,"body":"and you did it at 50 and you did it at 40,"},{"startTime":4298.735,"endTime":4302.456,"body":"and you did it every year leading up to"},{"startTime":4298.735,"endTime":4302.456,"body":"that, every single day, like you'd still"},{"startTime":4302.456,"endTime":4305.938,"body":"be able to do it, barring an injury or"},{"startTime":4302.456,"endTime":4305.938,"body":"something like that."},{"startTime":4305.938,"endTime":4311.62,"body":"So I do think, whatever you want to, like"},{"startTime":4305.938,"endTime":4311.62,"body":"look 30 years in the future, and whatever"},{"startTime":4311.62,"endTime":4317.203,"body":"you want to be able to do in 30 years, you"},{"startTime":4311.62,"endTime":4317.203,"body":"should probably be doing currently."},{"startTime":4318.763,"endTime":4322.385,"body":"One that I really love as well is getting"},{"startTime":4318.763,"endTime":4322.385,"body":"up off the floor without using your hands."},{"startTime":4322.385,"endTime":4325.986,"body":"So stand up, sit down on the floor without"},{"startTime":4322.385,"endTime":4325.986,"body":"your hands."},{"startTime":4326.083,"endTime":4330.01,"body":"lay down on your back and then get back up"},{"startTime":4326.083,"endTime":4330.01,"body":"from that position again without using"},{"startTime":4330.01,"endTime":4331.03,"body":"your hands."},{"startTime":4331.252,"endTime":4334.077,"body":"That is something that I would love to be"},{"startTime":4331.252,"endTime":4334.077,"body":"able to do for as long as freaking"},{"startTime":4334.077,"endTime":4335.219,"body":"possible in my life."},{"startTime":4335.219,"endTime":4340.206,"body":"And so that's something that I do tend to"},{"startTime":4335.219,"endTime":4340.206,"body":"do relatively often as well."},{"startTime":4340.73,"endTime":4344.573,"body":"I just took a huge L in this podcast"},{"startTime":4340.73,"endTime":4344.573,"body":"episode."},{"startTime":4345.995,"endTime":4350.118,"body":"I can not, not get up and down off the"},{"startTime":4345.995,"endTime":4350.118,"body":"ground without my hands."},{"startTime":4350.539,"endTime":4352.18,"body":"No fucking way in hell."},{"startTime":4356.105,"endTime":4358.567,"body":"Okay, this next one I'll kick over to you,"},{"startTime":4356.105,"endTime":4358.567,"body":"it's for you."},{"startTime":4358.928,"endTime":4365.253,"body":"So after the one arm training, then the"},{"startTime":4358.928,"endTime":4365.253,"body":"weed hiatus, what is the next experiment?"},{"startTime":4365.843,"endTime":4367.563,"body":"Hmm."},{"startTime":4367.563,"endTime":4372.545,"body":"You know, I've mentioned a couple times on"},{"startTime":4367.563,"endTime":4372.545,"body":"here that I love the idea of pursuing"},{"startTime":4372.545,"endTime":4378.408,"body":"things that I suck at or just new skills"},{"startTime":4372.545,"endTime":4378.408,"body":"that I haven't mastered yet."},{"startTime":4378.408,"endTime":4382.75,"body":"And so the one that I keep coming back to"},{"startTime":4378.408,"endTime":4382.75,"body":"in my mind that I really wanna do is"},{"startTime":4382.75,"endTime":4385.691,"body":"archery and I almost even wanna do it."},{"startTime":4385.691,"endTime":4387.672,"body":"And this is so ridiculous."},{"startTime":4387.972,"endTime":4392.674,"body":"The biathlon is an event in the Olympics"},{"startTime":4387.972,"endTime":4392.674,"body":"where you have to cross country ski and"},{"startTime":4392.674,"endTime":4393.911,"body":"then you have a gun."},{"startTime":4393.911,"endTime":4398.354,"body":"And while you're super out of breath, you"},{"startTime":4393.911,"endTime":4398.354,"body":"have to center yourself and breathe and"},{"startTime":4398.354,"endTime":4401.217,"body":"focus on a target and hit a bullseye or"},{"startTime":4398.354,"endTime":4401.217,"body":"whatever it is."},{"startTime":4401.217,"endTime":4404.199,"body":"And then you have to ski to the next spot"},{"startTime":4401.217,"endTime":4404.199,"body":"and do the same thing."},{"startTime":4404.279,"endTime":4411.385,"body":"And so I just am so infatuated with this"},{"startTime":4404.279,"endTime":4411.385,"body":"idea of combining cardiovascular exercise"},{"startTime":4411.385,"endTime":4412.866,"body":"with accuracy."},{"startTime":4413.287,"endTime":4416.409,"body":"And so something like archery has been on"},{"startTime":4413.287,"endTime":4416.409,"body":"my mind."},{"startTime":4416.409,"endTime":4419.492,"body":"There isn't exactly a cardiovascular"},{"startTime":4416.409,"endTime":4419.492,"body":"element to that."},{"startTime":4419.492,"endTime":4423.143,"body":"So that would just be more of an accuracy"},{"startTime":4419.492,"endTime":4423.143,"body":"piece."},{"startTime":4423.143,"endTime":4427.086,"body":"The problem with archery is that I'm not"},{"startTime":4423.143,"endTime":4427.086,"body":"gonna buy a target to put in my backyard"},{"startTime":4427.086,"endTime":4432.571,"body":"because every time I miss that arrow is"},{"startTime":4427.086,"endTime":4432.571,"body":"just gonna fucking fly into other people's"},{"startTime":4432.571,"endTime":4433.572,"body":"yards."},{"startTime":4434.493,"endTime":4438.697,"body":"And so I don't think it's extremely"},{"startTime":4434.493,"endTime":4438.697,"body":"accessible, which is a bit of a"},{"startTime":4438.697,"endTime":4439.858,"body":"limitation."},{"startTime":4440.899,"endTime":4444.362,"body":"And so honestly, I don't know at the"},{"startTime":4440.899,"endTime":4444.362,"body":"moment."},{"startTime":4445.644,"endTime":4449.046,"body":"I do have like a few things ruminating"},{"startTime":4445.644,"endTime":4449.046,"body":"around in my brain."},{"startTime":4449.063,"endTime":4453.129,"body":"but there hasn't been anything that's"},{"startTime":4449.063,"endTime":4453.129,"body":"really stuck in this specific moment."},{"startTime":4453.129,"endTime":4458.578,"body":"So I will just table this one and update"},{"startTime":4453.129,"endTime":4458.578,"body":"you guys as I kind of continue to figure"},{"startTime":4458.578,"endTime":4459.278,"body":"it out."},{"startTime":4460.674,"endTime":4461.375,"body":"Alright."},{"startTime":4463.309,"endTime":4467.181,"body":"Uh, Aaron best way to incorporate refeed"},{"startTime":4463.309,"endTime":4467.181,"body":"days."},{"startTime":4467.181,"endTime":4470.39,"body":"How many more macros, timing, et cetera."},{"startTime":4471.026,"endTime":4474.407,"body":"So again, this is massively contextual."},{"startTime":4474.407,"endTime":4481.331,"body":"And if I am being honest, in my"},{"startTime":4474.407,"endTime":4481.331,"body":"professional opinion, I think refeed days"},{"startTime":4481.331,"endTime":4488.115,"body":"are bastardized horribly across the space"},{"startTime":4481.331,"endTime":4488.115,"body":"in terms of when their utility is"},{"startTime":4488.115,"endTime":4489.135,"body":"warranted."},{"startTime":4490.096,"endTime":4492.157,"body":"Now I'll answer the timing."},{"startTime":4492.51,"endTime":4497.252,"body":"First, because I think it's easiest to"},{"startTime":4492.51,"endTime":4497.252,"body":"answer globally, from a timing standpoint,"},{"startTime":4497.252,"endTime":4502.575,"body":"I'm assuming you mean the distribution of"},{"startTime":4497.252,"endTime":4502.575,"body":"the refeed throughout the day, evenly is"},{"startTime":4502.575,"endTime":4504.396,"body":"what makes the most sense."},{"startTime":4504.896,"endTime":4510.499,"body":"Even if you are incorporating a refeed, I"},{"startTime":4504.896,"endTime":4510.499,"body":"don't really see a benefit to having,"},{"startTime":4510.499,"endTime":4514.581,"body":"let's say you're doing a 500 gram carb"},{"startTime":4510.499,"endTime":4514.581,"body":"refeed."},{"startTime":4514.702,"endTime":4518.566,"body":"I don't really see benefit to doing like"},{"startTime":4514.702,"endTime":4518.566,"body":"200 grams of carbs first thing in the"},{"startTime":4518.566,"endTime":4524.772,"body":"morning and then like, you know, 103 more"},{"startTime":4518.566,"endTime":4524.772,"body":"times and like none in the evening because"},{"startTime":4524.772,"endTime":4528.196,"body":"you're not going to partition that 200"},{"startTime":4524.772,"endTime":4528.196,"body":"gram of carb bolus."},{"startTime":4528.196,"endTime":4533.341,"body":"Well, it's just too large unless you're"},{"startTime":4528.196,"endTime":4533.341,"body":"like a very, very large individual with an"},{"startTime":4533.341,"endTime":4536.324,"body":"absolute metric fuck ton of muscle mass."},{"startTime":4536.865,"endTime":4537.545,"body":"Now"},{"startTime":4538.09,"endTime":4539.511,"body":"How many more macros?"},{"startTime":4539.511,"endTime":4545.615,"body":"Typically, how I will use it is I will"},{"startTime":4539.511,"endTime":4545.615,"body":"estimate, okay, what do I think our"},{"startTime":4545.615,"endTime":4547.476,"body":"maintenance calories are?"},{"startTime":4547.597,"endTime":4549.738,"body":"Where is our current level of calories?"},{"startTime":4549.738,"endTime":4554.982,"body":"I am then going to increase carbohydrate,"},{"startTime":4549.738,"endTime":4554.982,"body":"which will put us up to that maintenance"},{"startTime":4554.982,"endTime":4561.427,"body":"calorie approximation and then also likely"},{"startTime":4554.982,"endTime":4561.427,"body":"reduce fats if fats are, let's say, more"},{"startTime":4561.427,"endTime":4564.829,"body":"than 18% of total calories."},{"startTime":4565.386,"endTime":4570.671,"body":"If I'm giving you 500 grams of carbs in a"},{"startTime":4565.386,"endTime":4570.671,"body":"day or 400 grams of carbs in a day having"},{"startTime":4570.671,"endTime":4575.636,"body":"fats at like a Hundred or more just"},{"startTime":4570.671,"endTime":4575.636,"body":"doesn't make any sense because we're not"},{"startTime":4575.636,"endTime":4582.762,"body":"going to partition both of those very well"},{"startTime":4575.636,"endTime":4582.762,"body":"in that day So fats will come down to"},{"startTime":4582.762,"endTime":4588.368,"body":"pretty much as low as I can bring them and"},{"startTime":4582.762,"endTime":4588.368,"body":"we will focus exclusively on carbohydrate"},{"startTime":4588.368,"endTime":4590.209,"body":"for the refeed"},{"startTime":4592.239,"endTime":4593.401,"body":"Yeah, I have nothing to add."},{"startTime":4593.401,"endTime":4597.508,"body":"I'm just going to acquiesce to you on that"},{"startTime":4593.401,"endTime":4597.508,"body":"one and let us move on to the next"},{"startTime":4597.508,"endTime":4598.589,"body":"question here."},{"startTime":4598.642,"endTime":4604.149,"body":"Yep, so do you see value in setting"},{"startTime":4598.642,"endTime":4604.149,"body":"concrete goals for the year?"},{"startTime":4604.149,"endTime":4611.359,"body":"For example, bench press X amount of"},{"startTime":4604.149,"endTime":4611.359,"body":"weight or just do the best that you can"},{"startTime":4611.359,"endTime":4612.881,"body":"every single day."},{"startTime":4614.635,"endTime":4617.375,"body":"Yeah, I'm torn on this answer, to be"},{"startTime":4614.635,"endTime":4617.375,"body":"honest."},{"startTime":4617.375,"endTime":4622.197,"body":"I feel like in your early years, when"},{"startTime":4617.375,"endTime":4622.197,"body":"you're just starting out, if you can"},{"startTime":4622.197,"endTime":4626.318,"body":"assess what is realistic, which is"},{"startTime":4622.197,"endTime":4626.318,"body":"obviously a challenge unto itself when"},{"startTime":4626.318,"endTime":4631.459,"body":"you're starting out, I think that could be"},{"startTime":4626.318,"endTime":4631.459,"body":"helpful."},{"startTime":4631.459,"endTime":4635.3,"body":"Like I remember when I first started, I"},{"startTime":4631.459,"endTime":4635.3,"body":"just really, really wanted to be able to"},{"startTime":4635.3,"endTime":4639.982,"body":"do a pull up with 45 pounds around my"},{"startTime":4635.3,"endTime":4639.982,"body":"waist and bench press 135."},{"startTime":4640.682,"endTime":4643.047,"body":"And I know those are like super small"},{"startTime":4640.682,"endTime":4643.047,"body":"goals, but I was like,"},{"startTime":4643.047,"endTime":4645.828,"body":"you know, 15 years old and weighed 130"},{"startTime":4643.047,"endTime":4645.828,"body":"pounds."},{"startTime":4647.189,"endTime":4652.073,"body":"So those to me were goals that I thought"},{"startTime":4647.189,"endTime":4652.073,"body":"were achievable and just seemed cool."},{"startTime":4652.073,"endTime":4654.874,"body":"And so yeah, I set those goals for myself."},{"startTime":4656.476,"endTime":4661.299,"body":"I struggle with setting those types of"},{"startTime":4656.476,"endTime":4661.299,"body":"goals as an advanced athlete, unless"},{"startTime":4661.299,"endTime":4666.362,"body":"you're a powerlifter where your pursuit is"},{"startTime":4661.299,"endTime":4666.362,"body":"strictly about increasing strength."},{"startTime":4667.784,"endTime":4671.406,"body":"I think for a hypertrophy athlete,"},{"startTime":4667.784,"endTime":4671.406,"body":"assuming that building your physique is"},{"startTime":4671.406,"endTime":4672.231,"body":"the goal,"},{"startTime":4672.231,"endTime":4676.214,"body":"then it really is just a matter of putting"},{"startTime":4672.231,"endTime":4676.214,"body":"in the work day after day."},{"startTime":4676.214,"endTime":4680.238,"body":"And oftentimes if you're focusing on"},{"startTime":4676.214,"endTime":4680.238,"body":"achieving a certain weight, it can"},{"startTime":4680.238,"endTime":4687.084,"body":"actually detract from you achieving"},{"startTime":4680.238,"endTime":4687.084,"body":"optimal stimulus to the target muscle, so"},{"startTime":4687.084,"endTime":4688.045,"body":"to speak."},{"startTime":4688.646,"endTime":4694.19,"body":"And so I would probably encourage people"},{"startTime":4688.646,"endTime":4694.19,"body":"not to set those types of weight goals."},{"startTime":4696.142,"endTime":4702.403,"body":"I agree that I do not think setting weight"},{"startTime":4696.142,"endTime":4702.403,"body":"goals is probably best."},{"startTime":4704.184,"endTime":4714.167,"body":"I do however find without objective"},{"startTime":4704.184,"endTime":4714.167,"body":"quantification in pursuit of goals, many"},{"startTime":4714.167,"endTime":4715.287,"body":"people struggle."},{"startTime":4715.287,"endTime":4719.268,"body":"It's the same reason why so many people"},{"startTime":4715.287,"endTime":4719.268,"body":"struggle when the goal is maintenance"},{"startTime":4719.268,"endTime":4720.649,"body":"calories, right?"},{"startTime":4720.649,"endTime":4723.529,"body":"With adherence and stuff, because it's"},{"startTime":4720.649,"endTime":4723.529,"body":"like"},{"startTime":4723.718,"endTime":4726.058,"body":"nothing's gonna, nothing's really gonna"},{"startTime":4723.718,"endTime":4726.058,"body":"change much."},{"startTime":4726.058,"endTime":4729.62,"body":"Like how do I quantify if I'm being, you"},{"startTime":4726.058,"endTime":4729.62,"body":"know, great at it?"},{"startTime":4729.62,"endTime":4734.501,"body":"Like so many people struggle with a goal"},{"startTime":4729.62,"endTime":4734.501,"body":"of maintenance because the goal is kind of"},{"startTime":4734.501,"endTime":4736.762,"body":"auto regulation and to stay the fucking"},{"startTime":4734.501,"endTime":4736.762,"body":"same."},{"startTime":4736.762,"endTime":4740.183,"body":"And there's just so much interpretation of"},{"startTime":4736.762,"endTime":4740.183,"body":"that."},{"startTime":4740.283,"endTime":4741.904,"body":"I love concrete goals."},{"startTime":4741.904,"endTime":4746.345,"body":"Without concrete goals, I struggle as a"},{"startTime":4741.904,"endTime":4746.345,"body":"human being so much."},{"startTime":4748.238,"endTime":4750.038,"body":"We talked about this earlier in the"},{"startTime":4748.238,"endTime":4750.038,"body":"episode."},{"startTime":4750.038,"endTime":4756.78,"body":"I just I do very well on them I don't do"},{"startTime":4750.038,"endTime":4756.78,"body":"well without them and for example like the"},{"startTime":4756.78,"endTime":4761.282,"body":"concrete goals can't it does not have to"},{"startTime":4756.78,"endTime":4761.282,"body":"be X number of weight like through my"},{"startTime":4761.282,"endTime":4763.322,"body":"calorie deficit my diet, right?"},{"startTime":4763.322,"endTime":4767.184,"body":"My concrete goal was no compromises,"},{"startTime":4763.322,"endTime":4767.184,"body":"right?"},{"startTime":4767.184,"endTime":4770.164,"body":"There was no this is good enough for"},{"startTime":4767.184,"endTime":4770.164,"body":"today."},{"startTime":4770.164,"endTime":4773.845,"body":"It's this is the plan and the goal is day"},{"startTime":4770.164,"endTime":4773.845,"body":"after day"},{"startTime":4773.866,"endTime":4775.768,"body":"zero compromises, right?"},{"startTime":4775.768,"endTime":4778.891,"body":"And I did really, really well with that."},{"startTime":4778.891,"endTime":4783.575,"body":"So I would say, you know, I think there is"},{"startTime":4778.891,"endTime":4783.575,"body":"value in it."},{"startTime":4783.976,"endTime":4791.063,"body":"I think how you find which side of the"},{"startTime":4783.976,"endTime":4791.063,"body":"fence is more, what's the word I'm looking"},{"startTime":4791.063,"endTime":4796.328,"body":"for, lucrative potentially for you comes"},{"startTime":4791.063,"endTime":4796.328,"body":"down to personality traits and how you"},{"startTime":4796.328,"endTime":4797.229,"body":"respond."},{"startTime":4798.719,"endTime":4799.559,"body":"Cool."},{"startTime":4799.559,"endTime":4801.101,"body":"Dig that."},{"startTime":4801.101,"endTime":4804.565,"body":"How did you get into the position you are"},{"startTime":4801.101,"endTime":4804.565,"body":"today as an online coach?"},{"startTime":4804.565,"endTime":4806.366,"body":"Do you have advice for someone?"},{"startTime":4808.134,"endTime":4813.275,"body":"So I will answer the second part first."},{"startTime":4813.275,"endTime":4818.417,"body":"Jackson and I have a course called"},{"startTime":4813.275,"endTime":4818.417,"body":"Upgrade, which is literally everything we"},{"startTime":4818.417,"endTime":4821.778,"body":"know about running an online coaching"},{"startTime":4818.417,"endTime":4821.778,"body":"business packaged up."},{"startTime":4822.318,"endTime":4825.959,"body":"It is all of the systems that we use to"},{"startTime":4822.318,"endTime":4825.959,"body":"run our business."},{"startTime":4825.959,"endTime":4829.16,"body":"It is very, very well worth the money."},{"startTime":4829.26,"endTime":4832.701,"body":"If you are interested, I would have a look"},{"startTime":4829.26,"endTime":4832.701,"body":"at that."},{"startTime":4834.538,"endTime":4838.76,"body":"How did I get into the position I am today"},{"startTime":4834.538,"endTime":4838.76,"body":"as an online coach?"},{"startTime":4840.001,"endTime":4842.923,"body":"Taking it very, very seriously."},{"startTime":4843.564,"endTime":4849.988,"body":"I think that I was fortunate that I had a"},{"startTime":4843.564,"endTime":4849.988,"body":"previous career that I realized that I was"},{"startTime":4849.988,"endTime":4850.969,"body":"like, this isn't it."},{"startTime":4850.969,"endTime":4855.552,"body":"This is not what I wanna do for the rest"},{"startTime":4850.969,"endTime":4855.552,"body":"of my life and that helped narrow things."},{"startTime":4856.393,"endTime":4860.996,"body":"I, very similarly to like I've said a few"},{"startTime":4856.393,"endTime":4860.996,"body":"times else in the podcast, I do really"},{"startTime":4860.996,"endTime":4863.417,"body":"good with pressure and rigidity."},{"startTime":4863.622,"endTime":4867.483,"body":"I do not operate really well with like,"},{"startTime":4863.622,"endTime":4867.483,"body":"I'll work when I feel like it or those"},{"startTime":4867.483,"endTime":4868.623,"body":"sorts of things."},{"startTime":4868.623,"endTime":4870.403,"body":"I cut the cord."},{"startTime":4870.403,"endTime":4873.064,"body":"All the Netflix got canceled."},{"startTime":4873.064,"endTime":4875.165,"body":"We moved away from friends and family."},{"startTime":4875.165,"endTime":4876.185,"body":"I sold my truck."},{"startTime":4876.185,"endTime":4880.986,"body":"I, we moved to the other side of the world"},{"startTime":4876.185,"endTime":4880.986,"body":"so that there was no one around and I"},{"startTime":4880.986,"endTime":4885.107,"body":"could build and get focused because there"},{"startTime":4880.986,"endTime":4885.107,"body":"was no other option."},{"startTime":4885.388,"endTime":4887.748,"body":"That worked really, really well for me."},{"startTime":4888.288,"endTime":4891.969,"body":"If I removed all other options for the"},{"startTime":4888.288,"endTime":4891.969,"body":"most part."},{"startTime":4892.398,"endTime":4894.818,"body":"That's what I needed to kind of get off"},{"startTime":4892.398,"endTime":4894.818,"body":"the ground."},{"startTime":4894.939,"endTime":4899.12,"body":"And then to get into the position where I"},{"startTime":4894.939,"endTime":4899.12,"body":"am today, I focused on delivering really,"},{"startTime":4899.12,"endTime":4900.961,"body":"really good results."},{"startTime":4902.342,"endTime":4906.904,"body":"I think it's harder in this day and age"},{"startTime":4902.342,"endTime":4906.904,"body":"because there's so many things that are"},{"startTime":4906.904,"endTime":4912.246,"body":"like, like gurus messaging you and DMing"},{"startTime":4906.904,"endTime":4912.246,"body":"you like, hey, I can get you 40 leads and"},{"startTime":4912.246,"endTime":4914.027,"body":"you know, seven days and all these things."},{"startTime":4914.027,"endTime":4915.948,"body":"It's all bullshit."},{"startTime":4915.948,"endTime":4918.429,"body":"Don't get sucked into a lot of that stuff."},{"startTime":4918.429,"endTime":4920.389,"body":"It's gonna be years of hard work."},{"startTime":4921.254,"endTime":4926.48,"body":"and just focusing on delivering really,"},{"startTime":4921.254,"endTime":4926.48,"body":"really good results and spending a lot of"},{"startTime":4926.48,"endTime":4930.806,"body":"time on your own and saying no to a lot of"},{"startTime":4926.48,"endTime":4930.806,"body":"things as a trade-off until you kind of"},{"startTime":4930.806,"endTime":4931.706,"body":"get there."},{"startTime":4932.428,"endTime":4936.052,"body":"Brian, I feel like you have a lot of"},{"startTime":4932.428,"endTime":4936.052,"body":"advice and input you can add onto this one"},{"startTime":4936.052,"endTime":4936.853,"body":"as well."},{"startTime":4937.375,"endTime":4940.797,"body":"Yeah, you have a lot of good things to say"},{"startTime":4937.375,"endTime":4940.797,"body":"there too."},{"startTime":4940.797,"endTime":4946.119,"body":"We are a bit on the pushing the time limit"},{"startTime":4940.797,"endTime":4946.119,"body":"here, but the first thing I would say is"},{"startTime":4946.119,"endTime":4947.84,"body":"you got to have a passion for what you're"},{"startTime":4946.119,"endTime":4947.84,"body":"doing."},{"startTime":4947.84,"endTime":4951.242,"body":"Like nobody should be an online coach"},{"startTime":4947.84,"endTime":4951.242,"body":"because you got into training a year or"},{"startTime":4951.242,"endTime":4953.503,"body":"two ago and then you're like, yeah, this"},{"startTime":4951.242,"endTime":4953.503,"body":"training thing's cool."},{"startTime":4953.503,"endTime":4955.024,"body":"Maybe I'll make it a career."},{"startTime":4956.565,"endTime":4961.828,"body":"You should be so passionate about training"},{"startTime":4956.565,"endTime":4961.828,"body":"and nutrition and achieving your best"},{"startTime":4961.828,"endTime":4965.77,"body":"physique or your strongest output or"},{"startTime":4961.828,"endTime":4965.77,"body":"whatever it is that you want to pursue"},{"startTime":4965.77,"endTime":4966.85,"body":"within the..."},{"startTime":4966.983,"endTime":4970.624,"body":"the training game, you should be so"},{"startTime":4966.983,"endTime":4970.624,"body":"passionate about it that it consumes you,"},{"startTime":4970.624,"endTime":4974.405,"body":"that you're thinking about it constantly"},{"startTime":4970.624,"endTime":4974.405,"body":"and that your thoughts about how you can"},{"startTime":4974.405,"endTime":4979.066,"body":"improve yourself eventually are going to"},{"startTime":4974.405,"endTime":4979.066,"body":"transition into how you think you can"},{"startTime":4979.066,"endTime":4980.486,"body":"improve other people."},{"startTime":4980.626,"endTime":4988.529,"body":"And through that extreme passion that you"},{"startTime":4980.626,"endTime":4988.529,"body":"have, it then becomes almost an inevitable"},{"startTime":4988.529,"endTime":4994.61,"body":"consequence of that, where you're just so"},{"startTime":4988.529,"endTime":4994.61,"body":"invested in training and in progression"},{"startTime":4994.61,"endTime":4995.83,"body":"that you..."},{"startTime":4996.183,"endTime":5001.087,"body":"so badly want to be able to disseminate"},{"startTime":4996.183,"endTime":5001.087,"body":"your knowledge down to other people."},{"startTime":5001.247,"endTime":5005.471,"body":"And if that passion doesn't drive you in"},{"startTime":5001.247,"endTime":5005.471,"body":"that manner, then you probably should"},{"startTime":5005.471,"endTime":5007.072,"body":"choose a different career."},{"startTime":5007.973,"endTime":5010.015,"body":"All of this also starts with education."},{"startTime":5010.015,"endTime":5013.338,"body":"You can't be an online coach because you"},{"startTime":5010.015,"endTime":5013.338,"body":"like training."},{"startTime":5013.398,"endTime":5016.721,"body":"Even if you have an intense passion for"},{"startTime":5013.398,"endTime":5016.721,"body":"it, you have to have some education behind"},{"startTime":5016.721,"endTime":5017.362,"body":"that as well."},{"startTime":5017.362,"endTime":5020.865,"body":"So like if you look at any of the top"},{"startTime":5017.362,"endTime":5020.865,"body":"people in the industry, they've spent"},{"startTime":5020.865,"endTime":5023.126,"body":"thousands and thousands of dollars on"},{"startTime":5023.159,"endTime":5024.339,"body":"education for themselves."},{"startTime":5024.339,"endTime":5027.021,"body":"They've traveled to go to courses."},{"startTime":5027.682,"endTime":5033.627,"body":"Networking is also something that comes"},{"startTime":5027.682,"endTime":5033.627,"body":"with traveling to do these courses and"},{"startTime":5033.627,"endTime":5035.107,"body":"continuing education."},{"startTime":5035.188,"endTime":5039.751,"body":"No one in the industry or very few people"},{"startTime":5035.188,"endTime":5039.751,"body":"in the industry are going to be successful"},{"startTime":5039.751,"endTime":5046.656,"body":"without having a solid network of people"},{"startTime":5039.751,"endTime":5046.656,"body":"that believe in them and will refer people"},{"startTime":5046.656,"endTime":5047.657,"body":"to them."},{"startTime":5047.797,"endTime":5049.638,"body":"So make yourself"},{"startTime":5049.995,"endTime":5054.657,"body":"so passionate, make yourself"},{"startTime":5049.995,"endTime":5054.657,"body":"irreplaceable, make yourself so connected,"},{"startTime":5056.158,"endTime":5059.159,"body":"that just is the world that you live in."},{"startTime":5059.299,"endTime":5063.301,"body":"And if that isn't your world and you're"},{"startTime":5059.299,"endTime":5063.301,"body":"not willing to spend most of your time in"},{"startTime":5063.301,"endTime":5066.162,"body":"that world, it's probably not for you."},{"startTime":5066.878,"endTime":5069.96,"body":"Such good insights that I just completely"},{"startTime":5066.878,"endTime":5069.96,"body":"glossed over."},{"startTime":5069.96,"endTime":5075.845,"body":"But yeah, like very, very good."},{"startTime":5075.845,"endTime":5079.247,"body":"Okay, do we have time for the final two,"},{"startTime":5075.845,"endTime":5079.247,"body":"Brian?"},{"startTime":5081.049,"endTime":5081.584,"body":"Yep."},{"startTime":5081.584,"endTime":5084.902,"body":"the final question, we're gonna save it"},{"startTime":5081.584,"endTime":5084.902,"body":"for like a full episode at some point."},{"startTime":5084.902,"endTime":5086.867,"body":"Agreed, I love that."},{"startTime":5086.867,"endTime":5090.656,"body":"Tips on getting back into cardio and"},{"startTime":5086.867,"endTime":5090.656,"body":"lifting after COVID."},{"startTime":5090.656,"endTime":5093.181,"body":"I stopped all exercise for two weeks."},{"startTime":5094.151,"endTime":5095.891,"body":"Yeah, it's just gotta be slow."},{"startTime":5096.112,"endTime":5099.834,"body":"It's just like returning from injury or"},{"startTime":5096.112,"endTime":5099.834,"body":"returning from any sort of sickness."},{"startTime":5100.095,"endTime":5103.177,"body":"The way that I would start it would be"},{"startTime":5100.095,"endTime":5103.177,"body":"extreme deload."},{"startTime":5103.177,"endTime":5104.558,"body":"Go into the gym and just move."},{"startTime":5104.558,"endTime":5108.44,"body":"Don't have any expectations of reps or"},{"startTime":5104.558,"endTime":5108.44,"body":"weights or anything like that."},{"startTime":5108.44,"endTime":5111.302,"body":"Don't worry if you have to rest five"},{"startTime":5108.44,"endTime":5111.302,"body":"minutes between sets."},{"startTime":5111.302,"endTime":5113.123,"body":"Just get in there and move."},{"startTime":5114.324,"endTime":5116.726,"body":"Go for a walk, start there."},{"startTime":5116.726,"endTime":5122.39,"body":"And then from there, you just progress"},{"startTime":5116.726,"endTime":5122.39,"body":"very, very minimally week to week or"},{"startTime":5122.39,"endTime":5123.843,"body":"session to session rather."},{"startTime":5123.843,"endTime":5126.264,"body":"until you feel like you're feeling good"},{"startTime":5123.843,"endTime":5126.264,"body":"again."},{"startTime":5126.264,"endTime":5130.127,"body":"And at some point, you're gonna go into"},{"startTime":5126.264,"endTime":5130.127,"body":"the gym and you're gonna say, wow, I feel"},{"startTime":5130.127,"endTime":5130.767,"body":"amazing."},{"startTime":5130.767,"endTime":5133.929,"body":"I feel strong, I feel motivated, I feel"},{"startTime":5130.767,"endTime":5133.929,"body":"excited to train."},{"startTime":5133.949,"endTime":5136.991,"body":"And then you can kind of start working on"},{"startTime":5133.949,"endTime":5136.991,"body":"getting back into the routine of"},{"startTime":5136.991,"endTime":5138.212,"body":"progression and stuff like that."},{"startTime":5138.212,"endTime":5142.655,"body":"But initially, it should really just be a"},{"startTime":5138.212,"endTime":5142.655,"body":"process of starting super, super easy, and"},{"startTime":5142.655,"endTime":5148.978,"body":"then gradually, gradually adding as you"},{"startTime":5142.655,"endTime":5148.978,"body":"feel able and motivated to do so."},{"startTime":5150.482,"endTime":5153.667,"body":"Really good answer, I don't have anything"},{"startTime":5150.482,"endTime":5153.667,"body":"on the back end of that one, it's exactly"},{"startTime":5153.667,"endTime":5154.268,"body":"what I would do."},{"startTime":5154.268,"endTime":5157.112,"body":"Or that's exactly what I did do, actually."},{"startTime":5157.722,"endTime":5158.385,"body":"Cool."},{"startTime":5160.346,"endTime":5166.451,"body":"Next one, I can't answer this one because"},{"startTime":5160.346,"endTime":5166.451,"body":"if I'm honest, my HRV's dog shit, it's"},{"startTime":5166.451,"endTime":5167.552,"body":"always been dog shit."},{"startTime":5167.552,"endTime":5171.135,"body":"So Brian is the HRV master between the two"},{"startTime":5167.552,"endTime":5171.135,"body":"of us."},{"startTime":5171.135,"endTime":5173.737,"body":"How do you increase HRV?"},{"startTime":5174.783,"endTime":5177.543,"body":"Well, the first thing to understand is"},{"startTime":5174.783,"endTime":5177.543,"body":"that for many people, it's genetically"},{"startTime":5177.543,"endTime":5178.304,"body":"predetermined."},{"startTime":5178.304,"endTime":5182.085,"body":"Not that you can't improve it, but that"},{"startTime":5178.304,"endTime":5182.085,"body":"there is just a limit to how much you can"},{"startTime":5182.085,"endTime":5182.485,"body":"improve it."},{"startTime":5182.485,"endTime":5186.746,"body":"So some people aren't going to be able to"},{"startTime":5182.485,"endTime":5186.746,"body":"improve it to the point where other people"},{"startTime":5186.746,"endTime":5190.127,"body":"are able to get to, regardless of how much"},{"startTime":5186.746,"endTime":5190.127,"body":"internal work they do."},{"startTime":5190.127,"endTime":5194.088,"body":"And so then internal work becomes the key."},{"startTime":5194.088,"endTime":5198.65,"body":"And that means if HRV is a measure of"},{"startTime":5194.088,"endTime":5198.65,"body":"stress, it's a measure of the autonomic"},{"startTime":5198.65,"endTime":5200.45,"body":"stress inside your body."},{"startTime":5201.01,"endTime":5201.73,"body":"So"},{"startTime":5201.939,"endTime":5203.259,"body":"How do you manage stress?"},{"startTime":5203.259,"endTime":5207.821,"body":"It's usually through some sort of"},{"startTime":5203.259,"endTime":5207.821,"body":"breathing practice, some sort of stillness"},{"startTime":5207.821,"endTime":5213.923,"body":"meditative type thing, some sort of way in"},{"startTime":5207.821,"endTime":5213.923,"body":"which you're controlling your breathing."},{"startTime":5214.424,"endTime":5220.467,"body":"Because HRV is a measure of the distance"},{"startTime":5214.424,"endTime":5220.467,"body":"between your heartbeats, like the"},{"startTime":5220.467,"endTime":5222.467,"body":"discrepancy between each heartbeat."},{"startTime":5222.668,"endTime":5228.15,"body":"If your heart is going faster, there"},{"startTime":5222.668,"endTime":5228.15,"body":"inevitably is going to be less distance"},{"startTime":5228.15,"endTime":5229.787,"body":"between each heartbeat."},{"startTime":5229.787,"endTime":5231.748,"body":"which means there's going to be less"},{"startTime":5229.787,"endTime":5231.748,"body":"variability."},{"startTime":5231.748,"endTime":5235.792,"body":"If you're beating at a hundred beats a"},{"startTime":5231.748,"endTime":5235.792,"body":"minute, it's da-d And so the distance"},{"startTime":5235.792,"endTime":5238.694,"body":"between each of those is very small."},{"startTime":5238.754,"endTime":5244.839,"body":"If you can find a way to institute a"},{"startTime":5238.754,"endTime":5244.839,"body":"breathing practice where you can slow your"},{"startTime":5244.839,"endTime":5254.347,"body":"heart rate down to boom, then now you've"},{"startTime":5244.839,"endTime":5254.347,"body":"created much more disparity and"},{"startTime":5254.347,"endTime":5257.329,"body":"variability between each heartbeat."},{"startTime":5257.77,"endTime":5258.599,"body":"And that-"},{"startTime":5258.599,"endTime":5260.041,"body":"will increase your HRV."},{"startTime":5260.041,"endTime":5267.632,"body":"And so decreasing stress and decreasing"},{"startTime":5260.041,"endTime":5267.632,"body":"stress through some sort of meditative"},{"startTime":5267.632,"endTime":5273.721,"body":"practice is the best way that I have been"},{"startTime":5267.632,"endTime":5273.721,"body":"able to do it myself and that I've found"},{"startTime":5273.721,"endTime":5275.242,"body":"other people to do the same."},{"startTime":5276.01,"endTime":5276.691,"body":"There we have it."},{"startTime":5276.691,"endTime":5279.917,"body":"I think that is a wonderful response"},{"startTime":5276.691,"endTime":5279.917,"body":"there."},{"startTime":5280.591,"endTime":5284.614,"body":"And then the last question, which we, I"},{"startTime":5280.591,"endTime":5284.614,"body":"don't wanna make this person think that we"},{"startTime":5284.614,"endTime":5287.956,"body":"forgot about them, but it's a really good"},{"startTime":5284.614,"endTime":5287.956,"body":"question and I think we should do a full"},{"startTime":5287.956,"endTime":5288.997,"body":"episode on it."},{"startTime":5288.997,"endTime":5292.96,"body":"The question was, if you could only do 10"},{"startTime":5288.997,"endTime":5292.96,"body":"exercises for the rest of your life, what"},{"startTime":5292.96,"endTime":5293.961,"body":"would you choose?"},{"startTime":5293.961,"endTime":5296.802,"body":"So we'll table that one and we'll come"},{"startTime":5293.961,"endTime":5296.802,"body":"back to it in a few weeks."},{"startTime":5296.838,"endTime":5298.259,"body":"Yeah, I think that'll be really, really"},{"startTime":5296.838,"endTime":5298.259,"body":"fun."},{"startTime":5298.259,"endTime":5302.643,"body":"I actually had that as a Instagram post I"},{"startTime":5298.259,"endTime":5302.643,"body":"wanted to do like months ago, and it's"},{"startTime":5302.643,"endTime":5306.247,"body":"just gotten so far buried that it will"},{"startTime":5302.643,"endTime":5306.247,"body":"never get done, especially now we're gonna"},{"startTime":5306.247,"endTime":5307.729,"body":"have a podcast episode for it."},{"startTime":5307.729,"endTime":5311.472,"body":"But I think that will be a lot of fun."},{"startTime":5311.472,"endTime":5314.515,"body":"Cool, so as always guys, thank you for"},{"startTime":5311.472,"endTime":5314.515,"body":"listening."},{"startTime":5314.515,"endTime":5316.897,"body":"Brian and I will talk to you next week."},{"startTime":5320.048,"endTime":5321.419,"body":"Sweet, that was literally."}]}